How to check in on WhatsApp

Tell your coach how you feel before a busy day gets going. A short, honest message gives more context than a watch score alone.

Before you start

• Your WhatsApp coach linked first. Here's how.

Step by step

1. Open WhatsApp and go to your coach's chat.
2. Say how your body feels, with a score out of 10. For example, “Body 6”.
3. Say how your head feels, with a score out of 10. For example, “head 4”.
4. Add anything affecting today: sleep, work, family, or a niggle.
5. Say how much time you have today.
6. Ask about today's session, for example, “What would you change?”
7. Want a change? Say exactly what, such as “Make today 25 minutes easy.” Your coach always checks with you before changing anything. Read what it suggests, then say yes to go ahead or tell it what to change.
8. Open the app afterwards and check the calendar shows the change.

Try this

Where it goes wrong

• Thinking advice means it's saved. Sometimes your coach just gives advice. Read the reply to see whether it saved your check-in or changed a session. If not, ask it to save what you want recorded.
• Being vague. “Feeling meh” gives your coach little to go on. “Slept 5 hours, busy day, calf a bit tight” gives it everything.
• Not checking the app. Always look at the calendar after a change, so you know exactly what you are doing today.
• Doubling up. Your words are never overwritten, so a note sent in WhatsApp and also typed in the app does no harm. You only need one.

Check it worked

• Your coach's reply says it saved your check-in or changed your session.
• The app's calendar matches what you agreed.