Private Coach
This is your private personal health coach. Your entries are used to personalise your daily food, hydration, supplements, recovery and exercise guidance.
Default focus: hydration priority for kidney stone risk, simple vegetarian food, salt awareness, blood-pressure support, digestion comfort, steady routine, and gentle joint-friendly strength. Household and shop workload count as physical load.
Today's Scores
Complete check-in to personalise this.
Today's Focus
Start your day by completing your check-in.
Top 3 Actions
Recommended Session
Check-in neededComplete your daily check-in first to get a personalised session recommendation.
Travel / Holiday Mode
Weekly Goal Impact
Latest workout debrief
Daily Progress
Estimated from today's logged food and hydration. Unknown foods are not counted yet.
Daily Check-In
Quick taps for a 4am check-in. Saves locally first, then syncs to Google Sheets.
Rebuild Session
Recommendation appears from the coach engine after check-in.
Loading today's readiness.
Open the logger to choose exercises.
Keep cardio controlled and conversational.
Vegetarian protein plus easy carbs.
Workout Logger
PT-style tracker for today's workout.
Session Type
Monika Workout Library
Tap an exercise to add it to this workout and start logging.
Selected Exercises
Each card is stacked for phone use. Start Exercise opens editable rows and marks the active exercise.
Actual Workout
Progression Tracking
Workout History
Date-based history for completed strength, cardio, recovery, rebuild, and Gut Recovery Day sessions.
Post Workout Debrief
Coach review after a completed session, using workout execution plus recovery, hydration, digestion, food context, and weekly patterns.
Food & Hydration
Track meals, fluids, and supplements for the selected day.
Food Coach
Expandable meal cards with multiple items, tags, and digestion impact.
Hydration
0ml consumed today.
Supplements
Simple local tick list for today's routine.
Estimated Nutrition Summary
Food Quality Flags
Simple Nutritionist Comments
Next Meal Suggestion
Not enough data yet.
History
Review, edit, delete, and reload Today, Yesterday, or any selected historical date.
Sync Status
Read-Back Diagnostic
Temporary check for Pull Latest From Google Sheets.
Dated Records
Future Integration Readiness
Schema-ready only. Google Sheets remains the master data source. Future health integrations can be added later if Monika wants them, but no integration workflow is active yet.