Weekly Check-In Template for Menopause & Perimenopause Fitness Coaches

Use in FirstRep form

Client Information

Gather essential details about your client's health and fitness background.

Aa Name *

Enter client's name

# Age *

Enter client's age

v Current Fitness Level *

... Health Conditions

List any health conditions (e.g., joint pain, hormonal issues)

Weight and Measurements

Track changes in weight and body measurements to monitor progress.

# Current Weight (lbs) *

Enter current weight

# Waist Measurement (inches) *

Enter waist measurement

# Hip Measurement (inches) *

Enter hip measurement

Exercise Log

Document the types and durations of exercises performed.

Aa Type of Exercise *

e.g., walking, strength training

# Duration (minutes) *

Enter duration of exercise

1-10 Intensity (1-10) *

Rate exercise intensity

Sleep Quality

Assess the quality of sleep and its impact on recovery.

# Hours of Sleep *

Enter hours of sleep per night

... Sleep Disruptions

Describe any sleep disruptions experienced

1-10 Overall Sleep Quality (1-10) *

Rate overall sleep quality

Symptoms Tracker

Monitor menopause-related symptoms that may affect fitness.

Y/N Hot Flashes During Exercise *

1-10 Joint Pain Level (1-10) *

Rate joint pain during exercise

... Mood Changes

Describe any mood changes experienced

Nutrition and Hydration

Evaluate dietary habits and hydration levels.

# Daily Water Intake (oz) *

Enter daily water intake

... Meals Consumed *

List meals consumed this week

... Nutritional Supplements

List any supplements taken

Goals and Motivation

Set and assess fitness goals to keep clients motivated.

... Short-term Goals *

List short-term fitness goals

... Long-term Goals *

List long-term fitness goals

... Motivational Factors

What motivates you to stay active?

Why Use This Template

Personalized Approach

Tailor fitness and nutrition plans based on individual client feedback.

Progress Monitoring

Regular check-ins help clients stay accountable and motivated.

How to Use

Have clients fill out the check-in form weekly to track their progress.

Review their responses to adjust fitness and nutrition plans accordingly.

Customization Tips

Add specific exercises targeting core strength to address midsection weight gain.
Include sleep hygiene tips to improve sleep quality.
Encourage clients to track mood fluctuations to better understand their overall well-being.

Build and send menopause & perimenopause fitness templates digitally with FirstRep. Free for up to 3 clients.

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Frequently Asked Questions

What should clients focus on during menopause?

Clients should focus on strength training, flexibility exercises, and balanced nutrition to manage symptoms and maintain fitness.

How can I help clients with sleep disruptions?

Encourage a consistent sleep schedule, relaxation techniques, and possibly consult a healthcare provider for severe issues.