Getting Started with Your Journal & Daily Tracking

Getting Started with Your Journal & Daily Tracking

What the Journal does

The Journal tab is your daily control center.
It’s where you track:

  • What you eat (Breakfast, Lunch, Dinner, Snacks)
  • What you do (workouts and activity)
  • How much water you drink
  • Your daily calorie balance (food vs exercise)

You can use the Journal with or without a program. The logging works the same either way.

1. Basic Journal vs Program Journal

There are two versions of the Journal:

A) Basic Journal (no program running)

You’ll see this when you don’t have an active program.

  • Title at the top: “Journal”
  • One main card showing:
    • Breakfast / Lunch / Dinner / Snack (each with calories)
    • Workout (calories burned)
    • Water (bottles)
    • A calorie gauge showing:
      • Red = calories eaten
      • Green = calories burned
      • Remaining calories for the day

You can still log everything normally. It’s just not tied to a named program.

B) Program Journal (when a program is active)

When you have an active program, the Journal adds more context:

  • At the top:
    • Program name (e.g., “4 Week Fitness Program”)
    • Week number (e.g., “Week: 1”)
  • A daily motivational quote
  • A row of days: Sun | Mon | Tue | Wed | Thu | Fri | Sat
    • Tap a day to see and edit that day’s entries.

Food, workouts, water, and the calorie gauge work exactly the same.
The only difference is: now your entries sit inside a program timeline.

2. Logging Food

On any Journal view:

  1. Go to the Journal tab.
  2. Tap the meal you want to log:
    • Breakfast
    • Lunch
    • Dinner
    • Snack

This opens the Add Food screen.

On the Add Food screen you can:

  • Search for a food
    • Use the search bar at the top.
    • The app uses the FatSecret USA database to find nutrition info.
  • Snap Your Meal
    • Tap Snap Your Meal.
    • Use your camera to:
      • Take a photo of your meal, or
      • Scan a barcode.
    • The app uses image recognition and barcode scanning to suggest foods and log them automatically.
  • Use Recent food entries
    • Under Recent food entries, tap a food you’ve used before.
    • It instantly logs one default serving for that meal.
  • Create a custom food
    • Tap the + icon next to the search bar.
    • Enter your own food name and nutrition info.
    • Your custom food is saved and appears in Recent food entries for quick reuse.

After you add food, the Journal will:

  • Update the calories for that meal.
  • Update your daily calorie gauge (red side).

3. Logging Workouts

  1. Go to Journal.
  2. Tap the Workout section on the card.

You’ll see the Add Workout screen.

You must fill in:

  • Activity name
    • Example: “Muay Thai class”, “30 min run”, “Walk to the bus station”.
  • Duration (minutes)
    • How long the activity lasted.
  • Burned Calories
    • How many calories you estimate you burned.
  • Rate of Perceived Exertion (RPE)
    • A number from 1 to 10:
      • 1–3: Light activity
      • 4–6: Moderate
      • 7–8: Vigorous
      • 9–10: Max effort

Tap Add to save.

What happens next:

  • The workout is saved immediately for that day.
  • You return to the Journal card.
  • The Workout value updates.
  • The green side of the calorie gauge increases.

You can later edit or delete logged workouts from the Journal.

4. Tracking Water

  1. In Journal, tap Water.
  2. This opens the Water screen.

Here you can:

  • See the current date (e.g., Today) and use the left/right arrows to move between days.
  • Tap Add Water to log more water.

By default:

  • Each entry counts as one bottle (16.9 fl.oz).

The total bottles for that day show back on the main Journal card.

5. Looking at History & Different Days

You’re not stuck on today.

  • On the basic Journal:
    • Tap the green stack icon in the top-right.
    • This opens a calendar.
    • Choose any date to view or edit that day’s entries.
  • On the program Journal:
    • Use the Sun–Sat row to jump between days within the current week.
    • You can still use the date/calendar behaviour where available to review earlier periods.

Your logs stay in history even if you later start or finish a program.

6. Quick recap

  • Journal works with or without programs.
  • You can always log:
    • Food (meals + snacks)
    • Workouts (with RPE and calories)
    • Water (bottles)
  • The calorie gauge helps you see:
    • Red = eaten
    • Green = burned
    • Remaining = how much room you have left

If you want deeper coaching on how to eat or train, use:

  • AI Coach on the Home screen, or
  • Work With a Coach to contact a real coach.