oura check in — RevitalizeU

01 Personal Info

Full Name * Required — please enter your name

Week Ending Date * Required — select the week ending date

Current Weight — Saturday Morning Fasted * Required — enter your fasted weight in lbs

02 Oura Data

Open Oura, go to your AI assistant, copy and paste the prompt below, then fill in what it gives you.

Give me my complete data for the past 7 days — every single day individually, no averages, no summaries unless I ask. For each day I need: READINESS: Readiness score and contributing factors — HRV balance, body temperature, recovery index, resting heart rate, sleep balance, previous day activity, activity balance. Flag any factor that scored low. HRV: Exact HRV in ms each night. Trend vs my 30-day baseline. Any nights it spiked or dropped significantly and what preceded that day. SLEEP each night individually: Exact bedtime and wake time. Total sleep duration in hours and minutes. Sleep efficiency %. Time in each stage — REM, deep, light. Restfulness score. Sleep score. Latency — how long to fall asleep. Number of awakenings. Lowest resting heart rate during sleep. Respiratory rate. SpO2 average and lowest reading if available. Body temperature deviation from baseline. ACTIVITY each day: Activity score. Steps. Active calories burned. Total calories. Equivalent walking distance. Inactive time. Met minutes. Any workouts detected — name, duration, calories, heart rate average and max. HEART RATE: Daytime resting heart rate trend across the 7 days. Any elevated readings and what time of day. WEEKLY PATTERNS: Which nights had the best and worst recovery and why based on the data. Any correlations the data shows between activity level and next-day readiness. Overall HRV trend — improving, declining, or flat. Anything in the data worth flagging.

Paste Oura's Full Response Here

03 Nutrition & Habits

Q1 — Nutrition consistency this week

On point — hit targets every day Good — hit targets most days (4–5) Average — hit targets some days (2–3) Off track — most days didn't hit targets

Q2 — Protein intake this week

Hit 130g+ every day Hit it most days Hit it some days Struggled most days

Q3 — Days eating within 2 hours of bed

None 1–2 nights 3–4 nights Most nights

Q4 — Actual water intake

Low — under 64oz most days Moderate — hit it some days Good — consistent most days On point — every day

Q5 — Alcohol this week

No 1–2 drinks total 3–4 drinks total More than 4 drinks

Q6 — Hunger levels this week

Rarely hungry — eating felt easy Moderately hungry — manageable Very hungry — hard to stay on track Ravenous — couldn't stay in deficit

Q7 — First and last meal time most days

04 Training & Recovery

Q1 — How training felt this week overall

Strong — hit all sessions, felt good Solid — completed sessions, some fatigue Struggled — low energy, hard to push Incomplete — missed one or more sessions

Q2 — Which sessions felt hardest? Select all that apply

Day 1 — Lower A Day 2 — Upper A Day 3 — Lower B Day 4 — Upper B Day 5 — Full Body All felt hard equally None — felt good all week

Q3 — Energy in the gym vs last week

Better than last week About the same Slightly lower Significantly lower

Q4 — Joint pain, tightness, or discomfort

No — felt good Minor tightness, nothing concerning Some pain that affected training Significant pain — modified or skipped exercises

Q5 — Nights with 7+ hours of sleep

6–7 nights 4–5 nights 2–3 nights 0–1 nights

Q6 — Stress levels outside the gym

Low — relaxed week Moderate — manageable High — noticeably affecting me Very high — overwhelmed

Q7 — Did your menstrual cycle affect training or energy?

N/A No effect Mild effect — noticed but managed Significant effect — impacted training or mood noticeably

Q8 — Context the numbers wouldn't show

05 Coach Notes

Q1 — Biggest win this week

Nutrition consistency Training performance Sleep and recovery Mindset and discipline Something outside fitness

Q2 — Biggest challenge this week

Q3 — Anything for your coach before the next check-in

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