Customization
Update the sheets to match your coaching business. You can change the colours, fonts, and logos to match your brand.
Wherever you see the GSheetsPro logo, select the cell, choose Insert, then Image, then Insert image in cell. You can then upload your own logo.
To change colours, click a cell or drag to select a range of cells, then click on the bucket icon in the toolbar to change the background color or the [A] button to change the text color.
To change fonts, click a cell or drag to select a range of cells, then use the font dropdown in the toolbar. The current font is Montserrat.
Using the system
Weekly Tracker & Client Dashboard
Client Dashboard
The Client Dashboard contains a summary of the client's weekly activities. The Training Day and Non Training Day sections pull in the data from the NUTRITION tab, do not manually edit these sections. The Event Information allows you to input the client's upcoming shows / photoshoots / holidays / weddings and the date and the weeks out column will automatically calculate weeks and days from the event.
Weekly Tracker
The Weekly Tracker is where you will input the client's weekly data. This gives you an at-a-glance view of the client's entire timeline with you up to this point and serves as a place to show the upcoming plans and phases with the client. I have found this massively increased buy-in to the coaching process, I would always have the next 6 months thoroughly planned to increase client retention. The only difference between the Natural and Enhanced variation of this sheet is the inclusion of the PEDs section.
Nutrition
This is where you input your client's nutrition plan. The macros per-meal and per-day are calculated for you. You can add more foods and macros to the FOOD LIST tab if you need more options. The pie charts on the right show the client's macro breakdown for both days. You can add supplementation here or use the SUPPLEMENTATION tab.
Supplementation
This sheet shows the supplement, dosage, timing, explanation / reasoning and a link for you to input your affiliate link or you can add your discount code to the header. The text box you can provide an overview of why we supplement and the importance of quality supplements, there is an example in the box for you to use.
Goal Setting
We have provided 2 goal setting sheets; one general and one on a quarterly basis. Understanding your client's goals and having them written down is a key part of the coaching process. This allows you to refer back to these goals when things get tough or when the client is losing motivation. The quarterly goal setting sheet is a great way to keep your clients accountable and on track with their goals.
OCC ( Ovarian Cycle Considerations )
This sheet is designed to help you understand the menstrual cycle and how it can affect your client's training and nutrition. This is a great tool to help you understand how to adjust your client's training and nutrition based on their cycle if needed. It can also be a tool to explain why the client may feel a certain way at certain times and help them adhere long-term. This is already filled in for you.
Sleep Guidelines
This sheet is designed to help you understand the importance of sleep and how it can affect your client's training and nutrition. This is already filled in for you. I would focus primarily on the first 4 factors listed.
Food List
This is where your nutrition plan pulls from. You can add more foods as you like. Be sure to specify the portion size, calories and macros so the nutrition plan can calculate correctly.
Weekly check-in
The Weekly Checkin is for the client to fill in on a weekly basis. Preferably they would fill this in daily so as to not forget any data like how a session went or how they felt on a particular day. There are two variations of this sheet; use whichever you prefer. For the Weekly Checkin Advanced, DO NOT fill in the TEMPLATE sheet, each week duplicate this sheet and rename it to the week number. This will allow you to track the client's progress over time. The Weekly Checkin Basic is a simpler version of the Weekly Checkin Advanced.
BW & Measurements Chart
This sheet is for you to track your client's bodyweight and measurements over time. This is a great tool to show your client their progress over time and allows them to visualise the progress they are making if they are feeling in doubt. You don't have to take measurements every week, I would recommend every 4 weeks, the graph will still show the progress over time.
Monthly Review
This is where a client can answer questions about the previous month. It also allows you to get feedback in the form of potential improvements or changes that could be made to the coaching process. This is a great tool to help you understand how the client is feeling with regard to the coaching process.
Check-in protocol
This is a guide for the client to follow when they are filling in their weekly check-in. This will help them provide you with the most accurate and useful information to help you coach them better. This also allows you to specify a time for the client to complete their weekly check-in and the protocol for when they are late or unable to submit it on time.
Training & Exercise Library
This is where you can input your client's training plan. You can add more exercises to the EXERCISE LIBRARY tab if you need more options. There is 10 days total for 1 full rotation you can extend the training plan if you have a longer rotation. The training plan will automatically calculate the total volume for you. The exercise library is where you can input your exercises and their respective cues and execution videos for the client, this will then be pulled into the training plan. Some of the cues are already filled in for you, you can change these however you'd like to suit your coaching style. The Set Type column is a dropdown menu for you to choose from, you can override this by typing in it or adding more set types.
Additional Information
This tab contains an overview of some of the terms used in the training plan, this is already filled in for you but you can change it to suit your coaching style.
Logbook
This is where the client can input their training data per session. This will allow you to track their progress over time and see how they are progressing with their training. The logbook will automatically calculate the total volume for you. Duplicate this sheet for each client session. This displays the volume per exercise per session and the total session volume week to week.
Volume Graph
This displays the current volume landmarks per rotation for the client. If they are prioritising a certain body part, this is a good tool to show that visually and for you to allocate volume accordingly.
Refeed Data
This is where you can input your client's refeed data. If you want to collect data for a peak week or understand how the client responds to more food, this is a good place to document and refer back to. I would duplicate this sheet for each refeed day and rename it to the day number.
Peak Week
This is where you can plan your client's peak week on a day-by-day basis. This is a good tool for trialling different peak week strategies and seeing how the client responds to each one. I would duplicate this sheet for each peak week and rename it to the peak week number.