For clients

Your tracker, in five minutes.

Everything you need to run your week. Keep this page handy for the first fortnight — after that it's habit.

Opening it: Go to Client access, enter your email, and your tracker opens in Excel. On a phone, install the free Excel app first and sign in with the same Microsoft account — the tracker will then open in the app, which is far easier to use than the browser.
Every day: Open the Daily Tracker tab and fill in today's row: morning weight, steps, sleep, and how energy, mood and cravings felt. Thirty seconds. Do it at the same time each day so the numbers mean something.
Every session: Open the Logbook for your current phase. Your workout and each exercise's target sets and reps are already there. Log the weight and reps for each set as you go. The tracker totals the session, compares it to last time, and highlights a personal record in green.
Reading the prescription: Sets × reps, tempo, rest and an effort target. Reps in red means you were outside the range — not a problem, just something we'll look at together.
Every Sunday: Open the Check-In Log and fill in your row: adherence out of ten, anything that got in the way, and how the week went. Your averages fill themselves in. I'll write my response in the same row, usually by Monday.
Measurements: When I ask for them, follow the Measurement Guide tab so each one is taken the same way every time. Consistency matters more than precision.
Don't: Don't add rows or columns, rename tabs, or type into the green calculated cells. If something looks broken, message me rather than fixing it — it's usually a one-minute repair on my side.
Stuck?: Message me. It's part of the coaching.