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MARK BRYCE
EXECUTIVE PERFORMANCE
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MB
MARK BRYCE
EXECUTIVE PERFORMANCE
Weekly Commitment Form
Reflect on your progress and set intentions for the week ahead
Schedule Weekly Reminder
Client Information
Full Name *
Week Ending Date *
Is there anything you want to bring up or discuss with me right away? *
Last Week Review
Nutrition Compliance (3/5) *
Poor
Outstanding
Workout Compliance (3/5) *
Poor
Outstanding
How many training sessions did you complete vs your scheduled total? *
Did you hit your exact protein target every single day? *
Yes ✅
No ❌
What was your average morning body weight this week? *
Where did you completely mess up or fall off the plan this week?
What was your absolute biggest WIN this week? *
Did you achieve your goals set for this past week? Why or why not? *
Week Ahead Planning
What do you believe you can do to improve going into the week ahead? *
What are you struggling with? *
Next week, I'm setting a goal to: (Select all that apply)
Walk more
Cycle more
Take the stairs
Take the steps on the stairs two at a time
Go for a walk at lunchtime
Squat when doing things on the floor
Stand up or walk while on the phone
Try a new sport / class
Book exercise sessions with a friend
Eat more veggies
Eat less processed food
Eat beans and legumes
Eat more nuts
Eat probiotic food
Reduce your sugar intake
Reduce the amount of deep-fried food you eat
Optimise your breakfast
Eat organic
Eat locally-produced food
Learn how to cook a new meal
Plan ahead when eating out
Meal prep
Drink water with your meals
Reduce your alcohol consumption
Don't have milk or creamer in your coffee or tea
Quit soda, including diet soda
Drink herbal tea
Prepare healthy snacks
Use an app to remember to move often
Put a pull-up bar on your wall
Incorporate yoga into your weekly routine
Start the day with movement and stretching
Work on your self-talk
Consider your automatic thoughts
Have motivational quotes visible
Meditate at the start of each day
Practice gratitude at the end of each day
Turn off all notifications on your phone
Turn off all notifications on your computer
Take regular breaks
Read a good book
Declutter
Go to bed at the same time every day
Avoid your phone an hour before bed
Keep your bedroom cool
Keep your bedroom dark
Use a sleep mask
Drink less coffee and tea
Get up earlier than usual
Incorporate Intermittent Fasting
What new monthly challenge are you working on? What day are you up to and how are you finding it? *
My Workout Commitments For next week: *
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Health Metrics This Week
Sleep Quality (3/5) *
Very Poor
Excellent
Stress Levels (5/10) *
No Stress
Extremely Stressed
Water Intake Per Day *
1 - 1.5 litres
Less than 1 litre
1 - 1.5 litres
1.5 - 2 litres
More than 2 litres
Average Sleep Hours *
7-8 hours
Less than 6 hours
6-7 hours
7-8 hours
More than 8 hours
Energy Levels *
Moderate
Low
Moderate
High
Average Daily Steps *
5,000 - 6,000 steps
1,000 - 2,000 steps
2,000 - 3,000 steps
3,000 - 4,000 steps
4,000 - 5,000 steps
5,000 - 6,000 steps
6,000 - 7,000 steps
7,000 - 8,000 steps
8,000 - 9,000 steps
9,000 - 10,000 steps
10,000+ steps
Nutrition Planning
I've planned my Breakfast, Lunch & Dinner for the week ahead using the Meal Prep Guide & Template *
What new healthy Recipe are you going to try this week? *
What new Recipe did you try last week? How did you rate it out of 5? *
What is the single biggest obstacle you see coming up next week? How will you prepare? *
Progress Tracking
From your last coaching session, what homework have you committed to completing? *
What date will your next photos, measurements and weight be uploaded? *
What was your weight and waist circumference at the last check-in? What date was it captured? *
Do you have a habit, mindset, or behaviour you want to strengthen this week? *
Coach Interaction
Do you have any questions or topics for the Weekly Q&A Call? *
What do you need my help with the MOST on our next call? *
Submit Weekly Commitment