Client Portal — KP Total Estate

Schedule

Book a Session

Select an available time to schedule your session with Kristie.

Check-Ins & Extras

Book a Check-In or Extra Session

Book your included plan check-ins or schedule an extra session with Kristie.

Check-In

Submit a Check-In

Upload progress photos and/or fill out your body composition data. You can submit photos only, data only, or both.

Check-in Date

Check-In #

How are you feeling today? (1–10)

📷 Progress Photos

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📷 Front

📷 Back

📷 Side

01 Body Measurements

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Taken first thing in the morning before eating. Use a soft tape measure at the same location each time.

Weight (lbs)

Height (in)

BMI (optional)

Body Fat % (optional)

Lean Muscle Mass (lbs)

Waist (in) — narrowest

Hips (in) — widest

Abdomen (in) — at navel

Chest (in) — fullest

Neck (in)

Right Upper Arm (in)

Left Upper Arm (in)

Right Thigh (in)

Left Thigh (in)

Right Calf (in)

Left Calf (in)

Focus on the trend across multiple check-ins, not any single number. Hormonal fluctuations, hydration, and inflammation can affect day-to-day readings.

02 Fitness Performance

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Strength Tracking — Key Lifts (weight / reps)

DB Glute Bridge

DB Hip Thrust

Single-Leg RDL (each side)

Back Lunge (each side)

Side Lunge (each side)

Sumo Goblet Squat

Bulgarian Split Squat (each)

DB Row

Overhead Press

Push-Up (reps to failure)

Other

Cardio & Movement

Average Daily Steps

Resting Heart Rate (bpm)

Active Days Per Week

Workout Duration Avg (min)

Functional Fitness Markers (optional)

Chair Sit-to-Stand (30 sec)

Single-Leg Balance (sec)

Wall Sit Hold (sec)

Plank Hold (sec)

Grip Strength (lbs)

03 Nutrition Habits

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Rate your consistency over the past 4 weeks, not just today.

Protein target hit5

Water intake (half body weight in oz)5

Vegetable / fiber intake5

Sugar / processed food reduced5

Meal timing consistency5

Portion awareness5

04 Wellness & Hormonal Health

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Energy level5

Sleep quality5

Stress level5

Mood stability5

Joint pain / recovery5

Digestion5

Hot flashes / night sweats5

Libido / sense of vitality5

Confidence in your body5

Relationship with food5

Hormonal & Symptom Notes

Changes since last check-in?

Medications / supplements — any changes?

05 Non-Scale Victories

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Check every win that applies to this check-in period.

Clothes fit differently or better More energy throughout the day Fewer energy crashes or 3pm slumps Sleeping better or waking fewer times Less brain fog — sharper and more focused Less bloating or digestive discomfort Stronger in the gym — more weight or reps Less joint pain or stiffness Sugar cravings reduced Mood more stable — less irritability More confidence in your body Easier to make healthier food choices Able to do something physical that was harder before Better relationship with food Waking feeling rested rather than exhausted Less water retention or puffiness Consistent with workouts — showed up Tried a new healthy food or recipe Improvement in posture or how you carry yourself

Other victory

06 Reflection

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What are you most proud of since your last check-in?

What felt hardest or most challenging?

What do you want to focus on most in the next 4 weeks?

Weekly Check-In

Sugar Cravings & Bloating Support

Complete this weekly check-in so Kristie can adjust your plan in real time based on how you're feeling.

01 Your Information

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Week Of

02 Sugar Cravings This Week

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How intense were your sugar cravings? (1 = none, 10 = overwhelming)

None 5 Intense

When do cravings hit hardest? (select all)

Mid-morning (10–11 AM) After lunch (2–3 PM) Late afternoon (4–5 PM) After dinner / evening During or after stress Before my period / hormonal shift

What do you tend to reach for? (select all)

Chocolate or candy Bread, crackers, chips Sweetened drinks / juice Pastries or baked goods Fruit (large amounts) I power through without eating

What was your protein at breakfast this week?

Why it matters: Hitting 30g of protein at breakfast stabilizes blood sugar and prevents the afternoon cortisol crash that drives sugar cravings.

03 Bloating & Digestion

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Overall bloating level this week (1 = none, 10 = very uncomfortable)

None 5 Severe

When is bloating worst? (select all)

Morning on waking After breakfast Mid-day / after lunch Late afternoon After dinner All day consistently

Which symptoms are present? (select all)

Gas or gurgling Stomach distension / visible fullness Cramping or discomfort Loose stools or diarrhea Constipation (3+ days) Heartburn / acid reflux Skin breakouts around this time Fatigue after eating

Daily fiber intake

Water intake this week

Why it matters: Fiber sweeps excess estrogen and slows sugar absorption, directly reducing both bloating and blood sugar spikes. Aim for 25–30g daily.

04 Food & Habits This Week

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Did you follow the KP Plate Method most days?

Yes — most meals followed the KP Plate Method Partially — some meals, not consistently Not this week — it was hard to stay on track I'm not fully clear on the method yet

Did you use apple cider vinegar before carb-heavy meals?

Yes — I used it before carb-heavy meals Sometimes, not every time No — I forgot No — I don't have it yet

Restaurant or takeout meals this week

Meals with added sugar or ultra-processed food

05 Stress, Sleep & Energy

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Average sleep quality this week (1 = poor, 10 = great)

Poor 5 Great

Stress / fatigue level this week (1 = calm, 10 = burned out)

Calm 5 Burned out

Did you experience a 3 PM energy crash?

Yes — almost every day A few times this week Rarely / once No — energy was stable

Cortisol connection: High stress spikes cortisol, which directly drives sugar cravings and belly bloat. Poor sleep further compounds this.

06 Energy & Blood Sugar Patterns

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Overall energy level this week (1 = exhausted, 10 = strong & steady)

Exhausted 5 Strong

How consistent was your energy throughout the day? (select all)

Steady energy most of the day Strong morning, crash by afternoon Low energy all day Good after meals, crashes between meals Wired at night, groggy in the morning Unpredictable — no clear pattern

Blood sugar signals this week (select all)

Shaky or irritable if I skip a meal Intense hunger 1–2 hours after eating Dizzy or lightheaded between meals Heart racing after a carb-heavy meal Tired and foggy after lunch Waking up hungry in the middle of the night Strong mood shift when I haven't eaten None of these this week

How often did you eat a meal that included protein + fiber together?

Every meal — I always paired protein + fiber Most meals — occasionally missed one About half my meals Rarely — I didn't think about it much this week

Did you have apple cider vinegar (1 tbsp in water) before carb-heavy meals?

Yes — consistently before carb meals Sometimes — a few times this week No — I forgot No — I don't have it yet

Rate your hunger / fullness control this week (1 = constantly hungry, 10 = well-regulated)

Uncontrolled 5 Regulated

Anything specific that triggered an energy dip or spike? (optional)

07 Hormonal & Cycle Patterns

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Are symptoms worse at a particular time of the month?

Yes — week before my period (luteal phase) Yes — during my period I'm in perimenopause — pattern is irregular I'm post-menopausal — not cycle-related No clear pattern

Hormonal symptoms present this week (select all)

Hot flashes or night sweats Mood swings or irritability Brain fog or difficulty focusing Water retention / puffiness Increased anxiety Low libido or fatigue Joint stiffness or achiness None this week

08 Notes for Kristie

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What worked well this week?

What felt hard or off this week?

Any specific situations you need guidance on? (optional)

Kristie will review and respond within 24 hours Mon–Fri. Your support is here. You're not doing this alone.

Past Check-Ins

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Have a question, update, or just need to let Kristie know something? Type your message below and tap Send.

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Book a Session

Book a Check-In or Extra Session

Submit a Check-In

📷 Progress Photos

01 Body Measurements

02 Fitness Performance

03 Nutrition Habits

04 Wellness & Hormonal Health

05 Non-Scale Victories

06 Reflection

Sugar Cravings & Bloating Support

01 Your Information

02 Sugar Cravings This Week

03 Bloating & Digestion

04 Food & Habits This Week

05 Stress, Sleep & Energy

06 Energy & Blood Sugar Patterns

07 Hormonal & Cycle Patterns

08 Notes for Kristie

Send a Message to Kristie

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Welcome Back

Welcome back

Book a Session

Book a Check-In or Extra Session

Submit a Check-In

📷 Progress Photos

01 Body Measurements

02 Fitness Performance

03 Nutrition Habits

04 Wellness & Hormonal Health

05 Non-Scale Victories

06 Reflection

Sugar Cravings & Bloating Support

01 Your Information

02 Sugar Cravings This Week

03 Bloating & Digestion

04 Food & Habits This Week

05 Stress, Sleep & Energy

06 Energy & Blood Sugar Patterns

07 Hormonal & Cycle Patterns

08 Notes for Kristie

Send a Message to Kristie

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