S

Morning, Sarah

Week 3 of your strength block. Today is full body — about 50 minutes.

Today's session

Full body — strength

50 min · 4 exercises · target RPE 7

Mon

3

Tue

4

Wed

5

Thu

6

Fri

7

Sat

8

Sun

9

3 of 4 sessions done this week

Fuel left todayNutrition →

560kcal left

Eaten1,540

Target2,100

Protein118g

Coming up

Weekly check-in

5 quick questions

Due Sun

Goal session

With Coach Alex · Online

Tue 1 Jul

Log workout

Check-in

Recovery

CommunityView →

Priya completed her 20th session

Marcus finished the June movement challenge

Coach Alex posted in the group

AApplying Alex's plan

Set 1 · 40 kg — log what you did

Reps completed 9

9

How hard? (RPE) 7

Nutrition

A

Your plan · set by Coach Alex

Today's targetsThu 25 Jun

118gProtein

1,540Energy

Carbs140 / 200g

Fats52 / 70g

On track — protein's where it should be, and there's room for one more solid meal before the day's done.

A

Alex's approach for you

Guidance, not a rigid plan

Aim for a palm of protein at each meal.
Keep most of your carbs around training.
Eat slowly, and stop at comfortably full.

Ideas that fit today

Yoghurt & berries

20g protein

Chicken & rice

45g protein

Keeps today's targets up to date · last logged 1:20pm

Progress

S

Consistency is the quiet superpower. Here's yours.

Body compositionLast 6 months

Muscle mass 55.5kg Body fat 18.4%

Muscle mass

+3.4kg

Body fat

−5.6 pts

12

Week streak

94%

Adherence

3

PBs this month

Recent sessions

Thu 6Full body — strength1,655kg

Wed 5Mobility & recovery—

Tue 4Conditioning35 min

Mon 3Lower body — strength2,140kg

Note from your coach

Twelve weeks unbroken, Sarah. The graph will have quiet weeks — the streak is what compounds. Proud of you.