TOOLS & RESOURCES
Some are free. One ties everything together. Use whatever moves you forward today, and come back as I add more. This is the toolkit I build for the people using my content to get results on their own.
This is the home base. Every free tool on this page, the calculator, the tracker, the training log, is already inside this template, connected and automated in one Notion workspace. Set your targets once. Log each week. The system does the math: calories, macros, body composition, habit streaks, progress charts, all of it.
And it keeps growing. Every new tool I build gets pushed to you automatically. This is a single payment, not a subscription. You pay once and own the full template permanently, including every future update.
Comparable Notion systems run $39 to $59.
Most diets fail at the very first step: a calorie number pulled from thin air. This free calculator gives you your maintenance calories, a deficit that fits your body instead of starving it, and your protein, carbs, and fat for the day. It estimates your body fat too. These are the numbers the tracker and the Notion system run on.
Water, muscle, hormones, and digestion all push the scale around. The tracker captures what actually moves: your waist and measurements, energy, sleep, daily habits, and an estimated body fat percentage. It is the free, spreadsheet version of the tracking inside the Notion system, so a flat week never tricks you into quitting something that is working.
One short email with your download link. No spam, leave anytime.
Works in Google Sheets and Excel. Yours to keep.
A training log for building muscle and tracking your lifts is next. Every new tool lands here, so check back.
These tools move you forward on your own. If you would rather hand the planning to someone and get your week adjusted as you go, that is what coaching is for.