There's a lot of noise out there about what it takes to get results. But the people who make the most progress over 12 weeks are usually the ones who just do the small things consistently. Tick off what you did each day, be honest when you didn't.

Your coach reads every response and uses it to understand how things are actually going. Two minutes of honest reflection once a week is one of those small things that quietly makes a big difference.

This is completely yours. Use it however feels right — reflections, things you want to remember, questions you want to bring to your coach. Nobody else sees this, so write freely.