Monthly Body Check-in

How are you, really?

Body
Strength
Engine
Sleep
Mind
Habits

You'll need a scale, a tape measure and a bit of floor space. First thing in the morning works best.
Tap an answer to move on. Skip anything you can't do today, and go back any time.
Private by design. Your answers stay on this device and are cleared when you close the page.

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How did last month's plan go?

Honest answers, zero judgement. Partly still counts.

First, the basics

Only used for the formulas.

Male Female

AgeyearsBetween 16 and 100, please.

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Height and weight

Morning, after the bathroom, before breakfast is the most repeatable weigh-in.

HeightcmBetween 120 and 230 cm. WeightkgBetween 30 and 350 kg.

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Tape time: waist and neck

Waist level with your belly button, relaxed, after a normal breath out. Neck just below the Adam's apple. The waist says more than the scale.

WaistcmBetween 40 and 250 cm. Neck optionalcmBetween 20 and 70 cm.

Remember last month's weight?

Yes, roughly Nope, move on

Last monthkgBetween 30 and 350 kg.

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Anything holding you back?

Pain or niggles that limit how you move. Tick all that apply, and your plan works around them.

Can you get up off the floor?

Sit down cross-legged, then stand back up. Count anything that helped: a hand, knee, forearm or the side of a leg.

Stand on one leg.

Eyes open, hands on hips, other foot lifted. How long before you wobble off or touch down? Best of three tries, either leg.

45 seconds or more 30-45 seconds 10-30 seconds Under 10 seconds

Four flights of stairs, brisk, no stopping.

About 60 steps. How long does it take, and how do you feel at the top?

Under 45 sCould hold a conversation at the top 45-90 sPuffing, but made it Over 90 s, or had to stopLegs or lungs said no

Your last month of moving

Not much beyond daily life Light activity most daysWalking or gardening, 10+ min at a time, 5+ days a week Real exercise, under an hour a weekBrisk walking, jogging, cycling, swimming, sport Real exercise, 1-3 hours a week Real exercise, 3+ hours a week

Strength sessions per week

0 1 2 3+

Your resting pulse?

From your watch, or in bed in the morning: count beats for 30 seconds and double it. This unlocks your fitness age.

Resting heart ratebpmBetween 30 and 140 bpm.

Any of these sound familiar?

Tick all that apply. It's a quick screen for sleep apnea, which is common, often missed and very treatable.

Loud snoringHeard through a closed door, or people complain Often tired or sleepy during the day Someone saw you stop breathing or gasp in your sleep Diagnosed or treated for high blood pressure None of these

One win from this month?

Optional. Big or tiny. It goes on your share image.

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Your check-in

What stands out

By area

Tap an area to see what's in it and why it matters.

Your plan for next month

Each one is a single step up from where you are today. Pick up to three. They go on your image and into your code, and next month asks how they went.

More options

Your numbers

Your private code for next month

Put my code in the reminder

It holds this month's scores, weight, waist and plan, and nothing else. Keep it somewhere only you look, like your notes. The reminder is marked private and reads just "Monthly check-in"; your code only goes in if you tick the box. The code printed on a share image only ever carries what that image shows.

How are you, really?

How did last month's plan go?

First, the basics

Height and weight

Tape time: waist and neck

Remember last month's weight?

Anything holding you back?

Can you get up off the floor?

Push-ups in a row?

Stand on one leg.

Four flights of stairs, brisk, no stopping.

Your last month of moving

Your resting pulse?

How much do you actually sleep?

Any of these sound familiar?

Over the last two weeks...

Food, drinks and the rest

One win from this month?

Your check-in

Last month

What stands out

By area

Your plan for next month

Your numbers

This month's win

Your private code for next month

Start over?