Coached
by
Dejan
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Coached
by
Dejan
S
Hej,
Sarah
D
Dejan
✦ Your next chapter
You are nearly there,
Sarah
Week 8 of 12 — you have come further than you know. Your next programme is waiting whenever you are ready.
Discover what comes next →
Today's Session
Full Body A — Squat Focus
45 min
5 exercises
Building gym
Begin session →
Your Progress
−3.2 kg
Lost
70.8
Current kg
63
Goal kg
Journey to goal
29%
74 kg start
70.8 kg now
63 kg goal
Weekly check-in — due Thursday noon
Due Thu
Message Dejan
Priority support · Balanced & Elevate
Coached
by
Dejan
S
Your Programme
Foundation
A 12-week transformation programme
Week 3 of 12
This Week
Mon
Str A
Tue
Cardio
Wed
Str B
Thu
Rest
Fri
Str C
Sat
Walk
Sun
Rest
Sessions
Today · Full Body
Session A — Squat Focus
5 exercises · 45 min
⌄
Mark Session Complete ✓
Wednesday · Full Body
Session B — Hinge Focus
5 exercises · 45 min
⌄
Start Session →
Friday · Glutes & Upper
Session C — Glute Focus
5 exercises + HIIT · 50 min
⌄
Start Session →
From Dejan
"You are doing brilliantly in week 3. Focus on form over weight — the strength will come. So proud of your consistency."
Coached
by
Dejan
S
Today's Targets
1,600
kcal
130g
Protein
160g
Carbs
53g
Fat
Today's Meals
Breakfast · 08:00
Greek yoghurt, berries, granola
320
kcal
Lunch · 12:30
Chicken breast, rice, salad
480
kcal
Dinner
+ Add dinner
—
kcal
Hydration
5 / 8
💧
💧
💧
💧
💧
💧
💧
💧
Daily Habits
✓
Hit protein target every day
✓
Drink 2 litres of water
Vegetables with at least 2 meals
✓
Eat breakfast
Track food in MyFitnessPal
Coached
by
Dejan
S
Week 3 of 12
−3.2
kg lost
−2 cm
waist
29%
to goal
Weight Journey (kg)
Goal 63 kg
74
73.1
72.2
71.4
70.8
W1
W2
W3
W4
W5
Training Consistency (sessions/week)
3
W1
5
W2
4
W3
W4
Strength Milestones
🏆
Push-ups
Started at 5 · Now at 11
+6 reps
⏱
Plank Hold
Started at 22 sec · Now at 45 sec
+23 sec
💪
Goblet Squat
Started at 8 kg · Now at 14 kg
+6 kg
✨
Hip Thrust
Bodyweight → 20 kg barbell
+20 kg
Coached
by
Dejan
S
Week 3 Check-in
Due Thursday 12:00 · Dejan responds Friday evening
Before We Start
Anything to flag straight away?
Injury, illness, big life event, or something you are proud of
Training
Sessions completed this week
0
1
2
3
4
5+
If you missed any — what got in the way?
How did your sessions feel?
Strong — felt great
Good — solid sessions
Okay — got through it
Hard — felt tired
Very hard — really struggled
Measurements
First thing in the morning, after bathroom, before eating. Same every week.
This morning's weight (kg)
Waist (cm)
Every 2 weeks
Hips (cm)
Every 2 weeks
Is it that time of the month?
Affects water retention — important context
No
Yes — may affect weight reading
Approaching — possible water retention
Nutrition
How was your nutrition this week?
Be honest — it helps me make the right adjustments
Water intake
Poor — barely 1 L
Fair — 1–1.5 L
Good — 1.5–2 L
Great — 2+ L daily
Tracked food?
Yes — every day
Mostly
Partially
No — not this week
Energy & Wellbeing
Energy levels (1 = exhausted · 10 = excellent)
1
2
3
4
5
6
7
8
9
10
Sleep
Poor — under 6 hrs
Fair — 6–7 hrs
Good — 7–8 hrs
Excellent — 8+
Stress
Low
Moderate
High
Very high
Reflection
🌸 Your win this week
Your biggest challenge
Anything you need from me?
Submit Check-in →
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by
Dejan
DC
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