Stop self-sabotage, Master nutrition & movement to lose fat, gain muscle, get your energy back & finally feel confident! Subscribe to my Newsletter for tangible takeaways and exclusive personal stories to inspire and empower you on your transformational journey.
Track your progress with this Check-In process.
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Heya Reader, One of people’s biggest struggles when trying to “get healthy” is sticking with their habits. The best way to start following through is to actually pay attention to what you are doing, check-in, and track your progress. So, today’s share is the questions I have my clients think about each day and week. Take some time today to go through them and start developing the skill of awareness so you can finally start following through and making progress. Weekly: What was fabulous this week? How did the goal you set for yourself last week go? Rate your adherence to your nutrition goals. Rate your adherence to your movement goals. What went well? What didn’t? Did you try anything different? How was your sleep this week? How was your energy this week? How was your stress level this week? What went well? What didn’t? Did you try anything different? Did you spend time outside this week? Were you able to make time for friends and/or family? Did you practice any forms of self-care, mindfulness, or relaxation techniques this week? Any notable mindset shifts this week? Changes in perspectives or beliefs? Set ONE small goal for the next week. Daily: For each meal, what did you eat, and how much? Degree of hunger - before eating Degree of hunger - after eating What liquids did you drink, and how much? Did you move today? What type? How long? Did you do a strength workout today? How did you feel? Have at it and see how your week shifts! Morgan |
Morgan E. Shepherd NBC-HWC
Stop self-sabotage, Master nutrition & movement to lose fat, gain muscle, get your energy back & finally feel confident! Subscribe to my Newsletter for tangible takeaways and exclusive personal stories to inspire and empower you on your transformational journey.
Hey Reader, I haven’t worked out since November. I did three bike rides in December, but they were all on the stationary bike. I haven’t done a lifting workout since November. And while I’m ready to jump back into my workouts in the New Year, I wanted to talk about the missing link that a lot of people aren’t following through on. They jump into habit change trying to do whole life overhauls and get overwhelmed by all the things they think they should be doing with their nutrition. But the...
I spent this morning reviewing my calendar from this past year and reflecting on wins and losses - and ways of being that served and didn’t serve me. Here are 28 lessons I had handed to me over and over again in 2025. Take what speaks to you, leave what doesn’t. The world is beautiful, don’t get trapped inside. Get off the computer, keep with your check in/ check out process. Lean into your hobbies, you have space (literally) for this. Eat the frogs, your energy will thank you. You have all...
The winter arc era is upon us. Instagram is filled with coaches selling you their programs to help you stay on track through the holidays. We even have people already selling you into 8-week shred programs starting in the New Year. And while I’m all for health and fitness challenges to motivate you - I am taking a much more laid-back approach to my health this season, and I think you should t0o. The world seems to be crashing and burning around us, both literally and figuratively, and I don’t...