Times you recovered after a tough day (within 2 days)
Resilience is your superpower
🎯 Total Awareness Days
0
Every day you've logged counts as progress
You're building lasting habits
💡
SPARK Insights
Personalized patterns discovered in your data
📊
Keep tracking! Insights appear after 7 days of data.
📈 Monthly Progress Chart
View your score trends over time
📊 FOOD & DRINKS SECTION
Daily food scores for each week (Max 50 pts/day)
🏃♀️ ACTIVITY SECTION
Daily activity scores for each week (Max 50 pts/day from food/water)
🎯 Monthly Summary
🌟 Wellness Overlay — Compare Any Two Metrics
Pick two metrics to compare and see how they connect across the month.
Metric 1Metric 2
⚖️ Weight Loss Progress
📏 Inches Lost Progress
😊 Overall Day Rating
How was your day overall — Low / Okay / Good / Great
🌅 Morning Feeling
How you felt each morning — Awful / Poor / Okay / Good
🏃♀️ 321 GO! MOVEMENT
No more excuses! Quick 10-minute movements you can do ANYWHERE, ANYTIME. Click to reveal your challenge!
⚡ 9 Quick Wins (10 Minutes Each)
Click any box to reveal your movement. Complete it and check it off!
❓ Click to Reveal
Walk Stairs
Up & down for 10 mins
❓ Click to Reveal
Squats & Lunges
10 each, alternating - 10 mins
❓ Click to Reveal
Dance Party
Dance to favorite songs - 10 mins
❓ Click to Reveal
Jog on Spot
Keep moving - 10 mins
❓ Click to Reveal
Chair Exercises
Seated movements - 10 mins
❓ Click to Reveal
Stretch & Flow
Yoga stretches - 10 mins
❓ Click to Reveal
Wall Push-ups
Push-ups & planks - 10 mins
❓ Click to Reveal
High Energy
High knees & jumping jacks - 10 mins
❓ Click to Reveal
Active Chores
Garden/housework - 10 mins
🏆 Weekly Challenges (60 Minutes)
Pick ONE challenge for this week. These are the goals you keep putting off!
🎯 Click to Reveal
Studio Class
1-hour yoga/pilates/spin class
🎯 Click to Reveal
Nature Hike
60-minute outdoor hike
🎯 Click to Reveal
Swimming
1-hour swimming session
📊 This Week's Movement Stats
0
Quick Wins Done
0
Challenges Done
📚 Food Fat Content Guide
Quick reference for fat content per 100g serving. Use this to plan your meals and make informed choices.
📏 Record Measurements
Record your measurements at each checkpoint. You can enter measurements for any past date.
Day
5
Month
July
Year
2026
✅ Measurements saved!
📊 Progress Tracking Table
Measurement
Start
Month 1
Month 2
Month 3
Final
Lost
📊 Quick Calculators
BMR & Calorie Calculator
Calculate your Basal Metabolic Rate and daily calorie needs
Your BMR: calories/day
Calories burned at rest
Maintenance Calories (TDEE): calories/day
To maintain current weight
Weight Loss Range: calories/day
For healthy 0.5-1 lb/week loss
💡 Remember: The RESET 3-2-1 method focuses on fat content, which naturally keeps you within this range. Use these numbers as a safety net—if you're consistently scoring 80+ points but not losing weight, check your portions against this calorie range.
BMI Calculator
Body Fat Calculator
Enter all measurements below:
📸 Progress Photos
Track your visual transformation! Photos show changes the scale can't measure.
📤 Upload New Photo
💡 Tip: Take photos in the same spot, same lighting, same pose for best comparison
📅 Your Photo Timeline
📸
No photos yet. Upload your first progress photo above!
⚖️ Before & After Comparison
Select before photo
Select after photo
📖 Your Transformation Diary
Today
December 25, 2024
0 words✓ Saved
💡 Need inspiration? Click for writing prompts
How did your body feel today?
What surprised you about yourself?
What are you grateful for right now?
What challenged you today?
What did you learn about your relationship with food?
How are you feeling about your transformation journey?
What would you tell yourself a year from now?
📌 Life Events
Log things like holidays, bereavement, or a stretch off work with heavy deadlines. Ask SPARK checks these automatically — if a pattern you ask about overlaps with something logged here, it'll mention it.
📚 Your Diary Entries
📖
No diary entries yet. Start writing to build your transformation story!
🎯 30-Day Goal
🎯 90-Day Goal
🎯 365-Day Goal
✨ My Daily Affirmations
Powerful affirmations reprogram your subconscious mind. Write them in present tense, as if they're already true.
💡 How to Write Powerful Affirmations:
Present tense: "I am..." not "I will be..."
Positive: "I am healthy" not "I am not sick"
Personal: Use "I" statements
Emotional: Connect with the feeling
Specific: Clear and concrete
Examples:
✓ "I am strong, healthy, and full of energy"
✓ "I love and accept my body exactly as it is today"
✓ "I make choices that honor my health and wellbeing"
✓ "I am worthy of feeling amazing in my body"
✓ "Every day I am becoming stronger and more vibrant"
💌 Letter from My Future Self
Imagine yourself 1 year from now, having achieved all your goals. Write a letter to your current self from that future you.
💡 How to Write Your Letter:
Set the scene: Where are you? What does life look like?
Celebrate wins: What have you accomplished?
Describe feelings: How do you feel in your body?
Give thanks: Thank your current self for taking action
Offer encouragement: What advice do you have?
Be specific: Include details that make it real
Example Opening: "Dear [Your Name], it's December 2026, and I'm writing to you from our favorite coffee shop. I just finished a 5km run—something you couldn't imagine doing right now, but trust me, you're going to love it! I'm sitting here in jeans that used to be 'someday' jeans, and they fit perfectly. More importantly, I feel ALIVE..."
💚 Tip: Read this letter whenever you need motivation. Your future self is counting on you!
💾 Backup & Restore
SPARK currently only works on this one device. We recommend backing up regularly — download a copy of everything you've logged, and keep it somewhere safe.
Restoring replaces everything currently on this device with what's in the backup file.
🔒 Privacy
Your health data belongs to you. You can permanently delete everything SPARK has stored about you, on this device and in the cloud, at any time.
This cannot be undone.
This permanently deletes every day you've logged, every symptom, and everything else SPARK has stored — on this device, and in the cloud if you've synced. It does not cancel any subscription or stop billing — for that, please cancel separately or contact us.
🍞 Track Carbs Per Meal
Adds a quick Low/Med/High tap under each meal, if you want more detail than the one daily carb rating.
🧪 Developer Tools — Test Data
Generate synthetic history to test Ask SPARK's pattern reading and unlimited history. Overwrites real entries for the dates it uses.
Checking stored days...
🎯 Your Personal Fat Allowance
Set this once. It stays until you recalculate. Use the TDEE calculator below or enter your allowance directly if you've already calculated it from the book.
Your current daily fat allowance
—
grams per day
Find your allowance in the tier table in Chapter 17 of the book.
— or calculate it here —
📊 TDEE Calculator
Your TDEE
—
Daily calorie target (after deficit)
—
Your daily fat allowance
—
grams per day
💪 Your Daily Protein Target
Protein is essential for muscle preservation during menopause. Set your goal once — your target appears alongside your fat tracker every day.
Your daily protein target
—
grams per day
✅ Protein target saved!
👤 Your Profile
🔐 Access & Tier
Current Tier:Basic
Enter your access code to unlock premium features. Check your welcome email or contact support.
We'll check your subscription and unlock SPARK automatically.
⚙️ Preferences
⏰ Daily Reminders
To set a daily check-in reminder, use your phone's built-in Clock or Alarm app. Set a recurring alarm for your preferred morning time — for example 8:00am — and label it "SPARK check-in".
ℹ️ About SPARK
SPARK v7.0
RESET 3-2-1 Wellness Tracker
Your companion for transformation
🌅 Activity Timeline Grid
Track your day in 30-minute intervals • Discover your patterns
Today
💡 Select an activity then click time slots to mark them. Right-click an active cell to add a note.
Time
💤 Nap
🍽️ Meal
🏃♀️ Exercise
🍷 Alcohol
Time
🌡️ Flush
🧠 Fog
😟 Anxiety
🦵 Joint
🍫 Craving
😰 Stress
😊 Mood
📊 Today's Summary
No activities logged yet.
✨ Ask SPARK — Your Personal AI Adviser
SPARK knows your day. Ask anything — what to eat, whether to exercise, how to hit your weekly target. Your current data is shared with every response.
SPARK will look at:
SPARK decides automatically based on your question.
Quick questions:
Ask SPARK anything:
✨
SPARK is thinking...
❤️ Vital Signs
⚕️ For personal logging only. SPARK does not interpret these values or provide medical advice. Always discuss readings with your healthcare professional.
/mmHg
/mmHg
mmol/L
bpm
✅ Saved!
💊 HRT & Medication
Other Medications & Supplements
✅ Saved!
🌸 Period Tracker
Tap any day to log your flow. Particularly useful during perimenopause when cycles become irregular.
July 2026
SpottingLightMediumHeavy
🤒 Illness Tracker
Tap a day you felt unwell — keep tapping each day it continues, tap again once it's passed. Double-click the first day to note what it was.
July 2026
🧠
The Brain
Test Your Memory · Two minutes a day · Sharper thinking