How to use My Wellness HQ
A calm, focused tracker for your training, nutrition, and weight.
Dashboard & Insights
Your home base. The dashboard shows three key insights: your weight trend, the percentage of planned workouts you completed, and how often you hit your nutrition targets. You can filter these insights by month-to-date, year-to-date, or a custom date range. A Today card shows exactly how you're tracking against today's calorie, protein, carb, and workout targets.
Workouts
Build your weekly training plan here. For each day of the week, add the exercises you want to complete — name, sets, and reps. Set any day as a rest day when you need recovery. The dashboard and daily log will pull from this plan to show what you should do each day.
Nutrition
Set daily calorie, protein, and carbohydrate targets for each day of the week. Need the same targets Monday through Friday? Save one day, then use the copy buttons to fill the rest. These targets drive the nutrition insights on your dashboard and the progress bars on your daily log.
Weight
Log your weight as often as you like — daily, weekly, or whenever you step on the scale. Entries are plotted on a trend chart so you can see direction over time. The dashboard shows your latest reading and the change within your selected date range.
Swap Days
Life happens. If you need to move a workout or rest day, use Swap Days on the dashboard. Pick the two dates you want to exchange — for example, swap a rest Tuesday with a workout Thursday — and the app will use the other's plan for each day. Clear the swap anytime to return to your original schedule.
Daily Log
Tap Log for the day to record what you actually ate and which exercises you completed. Choose foods from your saved list, adjust servings, and see running calorie, protein, and carb totals. The workout list shows every exercise planned for that day; check them off as you finish. Rest days simply show 'Rest'.
AI Coach
Answer a short questionnaire about your goals, body stats, activity level, and equipment, and the AI Coach builds a personalized weekly nutrition target and workout plan. You can tweak your answers and regenerate anytime, then apply the plan to your nutrition targets and workouts with one click. Available for Pro members.
Data Exports
Export your weight history, daily logs, food entries, and workout completions as a PDF report or CSV spreadsheet. Choose any date range, then download clean, formatted data you can share with a coach, nutritionist, or keep for your own records. Available for Pro members.
Pro vs Free
Free users get full access to the dashboard, workouts, nutrition, weight tracking, swap days, and the daily log. Upgrade to Pro to unlock the AI Coach, unlimited custom date ranges, and PDF/CSV data exports. Pro subscriptions are managed securely through Stripe.