TransformHER Daily Check-In

Getting Started

Hey, who are we cheering on today?

Your First Name so we know it's you 🖤

Email Address to track your progress over time

Today's Date

Movement

Let's talk about how you moved today

Did you work out today?

Yes 💪

No

Rest Day 😴

What type of workout?

Weights 🏋️

Cardio 🚶

Both 🔥

Workout Effort 1 = barely moved · 5 = gave everything

😴 barely there🔥 beast mode

Steps Today goal is 10,000 — flagged if under 7,000

Hydration

How's the water looking? 💧

Tap a drop to log your intake goal is 2.3L · each drop = 500ml · tap to fill

0 L / 2.3L goal ✓ goal hit! 💧

Recovery

How did you rest?

Hours of Sleep flagged if under 6 hours

Non-Negotiables

Your daily must-do's — be honest 😬

✓

Completed my workout or intentional movement 💪

✓

Hit my nutrition targets 🥩

✓

Hit my water goal 💧

✓

Did a progress check-in (photos, measurements, or reflection) 📸

✓

Did something for self-care today 🧘

✓

Checked into the TransformHER Community 🖤

→ anything you missed — what happened?

Vibe Check

Rate how you're feeling today

Stress Level 5 = zero stress, completely calm · 1 = very stressed and overwhelmed

😩 very stressed😌 zero stress

Energy 1 = running on empty · 5 = feeling amazing

😴 drained⚡ amazing

Cravings 1 = out of control · 5 = no issues at all

😤 struggling💪 solid

Self-Effort how hard did you really try today? be real with yourself

😬 barely showed up🔥 gave everything

End of Day Reflection

Let's wrap up the day 🖤

What were your wins today? big or small — all of them count

Anything you want to do differently tomorrow? no judgment, just honesty

Anything you want your coach to know? optional — Rachel reads these 👀