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REAL KETONES 30 Day Goal Setting Guide
How To Inspect What You Expect For A Healthier, Fitter, Stronger You
BEFORE & AFTER CHECKLIST
Beginning a keto lifestyle can be exciting and fulfilling. As you begin your new lifestyle fueled by ketones, it’s useful to check in and monitor progress for accountability’s sake after your first month of transition. This initial phase is paved with the keto-adaptation on-ramp and generally some impressive initial results. To help with progress tracking and to help stay on track by seeing changes more clearly, complete the following self questionnaire before and after the first month or so of your new lifestyle. To aid in this process, we recommend taking visual before and after photos. Take a front, back, and side profile photos from the same angle, shirtless (men) or in reasonably snug gym attire. Try to maintain the same lighting and refrain from switching up the make-up and/or hair between shoots. If wanted, you may also track any relevant gym or activity data (steps, time, days of training, personal records, and more). Having these tools may just become your biggest source of motivation-yourself!
BEFORE
MY HEALTH, FITNESS AND/OR PHYSIQUE GOAL(S): ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
WHAT IS MY TYPICAL ENERGY LEVEL?
1-2 (Extremely Low) 3-4 (Low) 5-6 (Moderate) 7-8 (Solid) 9-10 (Very High)
THROUGHOUT THE DAY, I GENERALLY FEEL: ________________________________________________________________________________________________________________________________________________________
MY CLOTHES CURRENTLY FIT (circle one):
LOOSE PERFECT SNUG TIGHT
HOW STRESSED AM I?
1-2 (Zen Master) 3-4 (Low) 5-6 (Moderate) 7-8 (Pretty Stressed) 9-10 (Stressed To The Max)
HOW IS MY MENTAL FUNCTION?
1-2 (Major Brain Fog) 3-4 (Unclear) 5-6 (Okay) 7-8 (Fairly Sharp) 9-10 (Crystal Clear)
MY CURRENT ACTIVITY LEVEL INCLUDES: ________________________________________________________________________________________________________________________________________________________
MY CURRENT WEIGHT: _________ MY CURRENT BODY FAT %: __________
MEASUREMENTS:
UPPER ARM: ____ CHEST: ____ THIGH: ____ WAIST: ____
NOTES & MISC GOALS TO TRACK: ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________
AFTER:
MY HEALTH, FITNESS AND/OR PHYSIQUE GOAL(S): ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
WHAT IS MY TYPICAL ENERGY LEVEL?
1-2 (Extremely Low) 3-4 (Low) 5-6 (Moderate) 7-8 (Solid) 9-10 (Very High)
THROUGHOUT THE DAY, I GENERALLY FEEL: ________________________________________________________________________________________________________________________________________________________
MY CLOTHES CURRENTLY FIT (circle one):
LOOSE PERFECT SNUG TIGHT
HOW STRESSED AM I?
1-2 (Zen Master) 3-4 (Low) 5-6 (Moderate) 7-8 (Pretty Stressed) 9-10 (Stressed To The Max)
HOW IS MY MENTAL FUNCTION?
1-2 (Major Brain Fog) 3-4 (Unclear) 5-6 (Okay) 7-8 (Fairly Sharp) 9-10 (Crystal Clear)
MY CURRENT ACTIVITY LEVEL INCLUDES: ________________________________________________________________________________________________________________________________________________________
MY CURRENT WEIGHT: _________ MY CURRENT BODY FAT %: __________
MEASUREMENTS:
UPPER ARM: ____ CHEST: ____ THIGH: ____ WAIST: ____
NOTES & MISC GOALS TO TRACK: ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________
