coach@nishbod.ca

Coaching Journal

Track your training, recovery, and wellness

Sleep & Recovery

Sleep Duration (hours)

Sleep Quality5

Resting Heart Rate (bpm)

HRV (ms)

Overall Readiness7

Stress Level5

Energy Level7

Mood7

Pain & Discomfort

Any Pain or Discomfort?

Training SessionACSM Standards

Training Type

Duration (minutes)

RPE (Rate of Perceived Exertion) - ACSM 6-20 Scale7 Borg RPE: 1=Very Light, 4=Moderate, 7=Hard, 10=Maximal

Exercises & Details

Training Volume (total reps or distance)

ACSM Heart Rate Zones: Use these guidelines to track intensity
• Zone 1 (Recovery): 50-60% HRmax
• Zone 2 (Aerobic): 60-70% HRmax
• Zone 3 (Tempo): 70-80% HRmax
• Zone 4 (Threshold): 80-90% HRmax
• Zone 5 (VO2max): 90-100% HRmax

Average Heart Rate (bpm)

Max Heart Rate (bpm)

Post-Exercise HR Recovery (1min) - ACSM Standard Target: ≥12 bpm drop indicates good cardiovascular fitness

Pre-Exercise BP (optional)

Post-Exercise BP (optional)

Perceived Recovery Status (PRS)7 0=Very Poorly Recovered, 10=Very Well Recovered

Technique Quality7

Motivation Level7

Mental Focus7

Session Training Load (RPE × Duration)

Nutrition

Calories (approx)

Protein (g)

Meal Habit Adherence7

Carbohydrates (g)

Fats (g)

Fiber (g)

Meal Frequency

Hunger Management7

Cravings Control7

Pre-Workout Nutrition

Post-Workout Nutrition

Hydration (liters)

Supplements

Body MeasurementsAnthropometric Data

Body Weight (lbs/kg)

Body Fat % (optional)

Waist Measurement (inches/cm)

Hip Measurement (inches/cm)

Skinfold Sites (7-Site ACSM Protocol): Chest, Axilla, Triceps, Subscapular, Abdomen, Suprailiac, Thigh

Sum of Skinfolds (optional, mm)

Other Circumferences (optional)

Performance BenchmarksFitness Testing

Estimated VO2max (ml/kg/min) Can be estimated from cardio tests (Cooper, Rockport, etc.)

Key Lift/Exercise

Performance Result

1RM Estimates (optional)

Functional Movement Screen Score (FMS) Score: 0-21 (≥14 indicates lower injury risk)

Injury Prevention & Mobility

Range of Motion Notes

Preventive Measures Taken

Current Injury Risk Level3 1=Very Low Risk, 10=Very High Risk

Lifestyle Factors

Work/Life Stress5

Social Support7

Occupational Activity Level

Recovery Modalities Used

Daily Reflection

Today's Wins

Challenges

Questions for Coach

Additional Thoughts & Reflections

Overall Day Rating7

Weekly Goal Progress

Goal Confidence Level7

Coaching Journal

Sleep & Recovery

Pain & Discomfort

Training SessionACSM Standards

Nutrition

Body MeasurementsAnthropometric Data

Performance BenchmarksFitness Testing

Injury Prevention & Mobility

Lifestyle Factors

Daily Reflection

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