My Fitness Hub: Your Plan, Progress and Streaks

My Fitness Hub brings your VizzBlog plan, progress, streaks and badges together on one free dashboard, with a new 10-minute workout, habit tip and high-protein food idea every day. No sign-up: it reads only what our tools saved in this browser.

Your personal dashboardYour day, your plan, your progress

Private: stays on this device

Your browser is blocking storage on this site (for example in a private window), so the Hub cannot read your saved results. Today’s workout, tip and food idea still work.

Today

Today’s 10-minute workoutLoading…

Your dashboard

Badges

Your data

How My Fitness Hub works

Several free VizzBlog tools can save your results in your browser: the Fitness Blueprint, the progress tracker, the 30-day challenges, the 12-week strength program and 12-week fat loss program, the workout timer, the bowling workload tracker and the fitness test. This page reads those saved results and shows them in one place. Nothing is uploaded and there is no account: your data lives only in this browser, on this device.

  • Blueprint: your calories and protein are recalculated from your saved answers with the same formulas the Blueprint uses (the Mifflin-St Jeor equation for resting energy, an activity factor, and protein in grams per kilogram of body weight).
  • Progress: check-ins are grouped into weekly averages, and the 4-week trend compares your latest week with about four weeks earlier, so one salty dinner or a hot day does not throw you off.
  • Streaks: taken straight from the days you ticked in each 30-day challenge.
  • Badges: earned automatically from your saved data. Once you earn a badge it stays, unless you clear your data.
  • Today: the workout, tip and food idea change every day, and everyone sees the same ones on the same date.

How to use today’s 10-minute workout

Each workout has five moves from standard, low-risk bodyweight exercises. Warm up for two minutes (march on the spot, arm circles), then open the workout timer, choose Intervals and set the work and rest times shown, with 10 rounds: that takes you through the five moves twice. Work at a pace where you could still do a few more reps. Pick the easier option when you need it, and skip any move that causes pain.

Ten minutes is not a full program, but it counts. The World Health Organization advises 150–300 minutes of moderate activity a week plus muscle-strengthening on at least two days, and says every bit of movement adds up. For a full plan, use the 12-week strength program or read how to start working out after 40.

Your data and privacy

The Hub never writes to another tool’s data. It saves only one small item of its own, the dates you earned your badges. Export my data downloads everything VizzBlog has saved in this browser as a JSON file you can keep. Clear my VizzBlog data shows you exactly which items it will delete and asks you to confirm on the page; it removes only VizzBlog tool data and nothing else from your browser. Clearing your browser’s site data or using another device or browser will also start you with an empty hub.

Want to build better daily habits? Read how to sleep better after 35, how much protein you need after 35 and exercise for stress and mood.

Sources

  1. World Health Organization. WHO guidelines on physical activity and sedentary behaviour. 2020.
  2. World Health Organization. Healthy diet fact sheet (fruit and vegetables, free sugars, salt).
  3. Paluch AE, et al. Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Lancet Public Health. 2022;7(3):e219–e228.
  4. Watson NF, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–844.
  5. Drake C, et al. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013;9(11):1195–1200.
  6. Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376–384.
  7. Mifflin MD, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.
  8. NHS. Fish and shellfish (at least 2 portions a week, including 1 of oily fish).

My Fitness Hub is for general education and motivation, not medical advice. If you have a heart, joint or other medical condition, take regular medication, are recovering from an injury, or are new to exercise, check with your doctor before starting a new routine. Stop and get help if you feel chest pain, dizziness or unusual shortness of breath.

More free tools: Fitness Blueprint · Progress tracker · 30-day challenges · Workout timer · All tools