Program Adherence Chart

Use this simple, effective tool to track and report your adherence to your nutrition and workout plan.

ADHERENCE CHART

Here are the guidelines that explain how to use this chart to track your compliance and report weekly compliance percentages.

CHART GUIDELINES

Bootcamp Scorecard

Track your success with following the required daily actions to get great results with this document.

Bootcamp Scorecard

Personal Measurement Tracking

In order to help you track your progress, here are videos demonstrating how to take your own measurments and a worksheet you can use to track your progress.

Circumference Measurement Video

Body Fat Measurement Video

Personal Measurment Tracking Worksheet

Daily & Weekly Food Journal

Use this to track your food intake on a daily or weekly basis depending on your needs to ensure your nutrition is in line with your health and body transformation goals.

Daily and Weekly Food Journal

Scorecard Clarification

Here is an example that should clarify any confusion regarding keeping score (especially on the food part) with your scorecard.

Every time you have a compliant meal, you stand to gain 5 points. If you have 5 compliant meals, that's 25 points. An easy way to keep track throughout the day is to just put a checkmark in the appropriate meal component boxes for each meal that you comply with that component. At the end of the day, count up your checkmarks and multiply that number by the point value.

Here are the point values for each meal component and two examples to help.

Consumed Within 1 Hour of Waking OR 2-4 Hrs from Last Meal :1 point
Consumed Protein & Produce Source: 2 points
Consumed Appropriate Starch Source: 1 point
Ate Appropriate Portion Sizes: 1 point
Consumed Caloric Beverage: -1 point

If I had 5 meals and I ate them all on time, they all had protein and produce, as well as the appropriate starch selection (which could be no starch at all if that was a meal that I didn't have a starch scheduled for), and I ate the correct portions and drank water (or other non-caloric beverage), my score for food would be 25 before adding exercise, water, or vitamin points.

If I had 4 compliant meals and 1 meal where I ate too much and drank a coke, my food score would be 23- 20 for the 4 compliant meals and 3 for the non-compliant meal because I gained 1 point for it being on time, 2 points for protein and produce, 1 point for the approriate starch, 0 points for portion size (since I ate too much), and lost 1 point for consuming a caloric beverage.

Hope that clears things up!