Wellness morning — woman stretching in soft light

Your Wellness Journey

Every habit
is a vote for
the version of you.

🎯 Goal: 68kg → 53kg by December 2026
📈 Weight Progress
68.0
Start (kg)
—
Current (kg)
53.0
Goal (kg)
—
Lost (kg)
68 kg0% complete53 kg
⚖️ Log Today's Metrics
✅ Today's Habits
Streak: —  |  Today: 0/6 habits

PCOS Cycle

Symptom & Cycle Tracker

Log your phase, symptoms, and weekly weight to spot patterns over time.

🌙 Cycle Phase

Which phase are you in today?

🔍 Today's Symptoms

Tap all that apply.

📅 52-Week Weight Log

Click any cell to enter your weekly weight. Milestones marked in green.

WeekDateWeight (kg)Note

Strength Training

4-Day Split Program

PCOS-optimised resistance training to boost insulin sensitivity and metabolism.

Woman performing strength training workout
Day 1 — Lower A (Quad Focus)▾
Goblet Squat — 4×10▶ Watch
Leg Press — 3×12▶ Watch
Walking Lunges — 3×10/side▶ Watch
Leg Extension — 3×15▶ Watch
Calf Raise — 4×15▶ Watch
Day 2 — Upper A (Push Focus)▾
Dumbbell Bench Press — 4×10▶ Watch
Overhead Press — 3×10▶ Watch
Lateral Raise — 3×15▶ Watch
Tricep Pushdown — 3×12▶ Watch
Push-Up to Failure▶ Watch
Day 3 — Lower B (Hip/Glute Focus)▾
Romanian Deadlift — 4×10▶ Watch
Hip Thrust — 4×12▶ Watch
Sumo Squat — 3×12▶ Watch
Leg Curl — 3×12▶ Watch
Glute Kickback — 3×15/side▶ Watch
Day 4 — Upper B (Pull Focus)▾
Lat Pulldown — 4×10▶ Watch
Seated Cable Row — 3×12▶ Watch
Face Pull — 3×15▶ Watch
Bicep Curl — 3×12▶ Watch
Rear Delt Fly — 3×15▶ Watch

PCOS Nutrition

Meal Planner & Guide

Low-GI, anti-inflammatory meals to support hormonal balance and insulin sensitivity.

Colorful healthy meal bowl with vegetables and protein
🍽️ Sample PCOS Meal Day
☀️ Breakfast
High Protein Low GI
Greek yogurt (200g) · 2 boiled eggs · Berries (mixed, 1 cup) · Walnuts (20g)
☀️ Lunch
High Protein High Fibre
Grilled chicken breast (150g) · Brown rice (½ cup) · Steamed broccoli & spinach · Olive oil drizzle
🌙 Dinner
High Protein High Fibre Low GI
Baked salmon fillet (180g) · Roasted sweet potato (100g) · Sautéed asparagus & cherry tomatoes
🍎 Snacks
Apple + almond butter (1 tbsp) · Cottage cheese (100g) · Edamame (½ cup)
📝 My Meal Notes & Grocery List

Mindset & Reflection

Daily Journal

How are you feeling today? Your mental health is as important as the physical.

Open journal and morning tea on a calm desk
💭 Today's Entry

How's your mood right now?

😄
Great
🙂
Good
😐
Okay
😟
Low
😔
Rough