Command center
Calm execution. Track the levers, not everything.
Use the buttons. Keep the rhythm simple.
Evening review
One useful note. No long journal required.
Body
Sleep, nutrition, hydration, digestion, markers.
Sleep + readiness
Hydration + electrolytes
Use this when caffeine is higher than normal. Caffeine can make it easier to miss thirst cues, suppress appetite, and increase dehydration risk, so the water target moves from 112 oz to 140 oz.
Use this after Zone 2, long walks, sauna, hot weather, or sweaty training. Sweat means more fluid loss, so the app uses the higher 140 oz target.
Use this when you intentionally covered electrolytes through an electrolyte drink, magnesium, mineral water, or food. This helps explain cramps, headaches, flat energy, or recovery quality. It does not add water ounces.
Use this when you ate avocado, spinach, leafy greens, broccoli, or similar vegetables. The point is potassium, magnesium, fiber, digestion support, and better fluid balance — especially on keto, heavy caffeine, or training days.
Nutrition mode
5/2 hybridPersonal food library
Pick from your actual foods. Calories and macros are approximate so the tracker stays fast instead of obsessive.
Today’s food log
Health markers + symptoms
Training
Choose the workout. Legs grow through structure.
Pick upper, lower, or full body. Workouts mix bodyweight, free weights, squat rack work, cables, and abs where it makes sense. Lower days are harder because leg growth is a priority.
Workout picker
granular logChoose the body focus, then pick the workout that matches your energy and equipment availability. No circuits — these are normal structured gym sessions.
Load + log
Workout log
not doneMovement
Recovery check
Quick context only. Use this to decide whether to keep the workout normal or make it lighter.
Mind
Focus, execution, stress, recovery.
Focus + execution
Stress + recovery
Caffeine timing
Track caffeine timing without turning this into a medication log. The goal is to protect sleep, appetite, hydration, and nervous system stability.
Review
Patterns over pressure.
Decision signals, not self-judgment.
Pattern notes
Doctor-facing monthly summary
Factual summary only. No diagnosis or medical interpretation.
Settings