Mom Fit Tracker Elite

A home workout tracker for a stay-at-home mom with toddlers. Built around a rowing machine, an ab trainer, stretch work, daily schedule options, meal ideas, progress tracking, and a workout calendar.

Morning reset

Nap-time quick workout

After bedtime option

Works offline in browser

Today’s Workout

Quick Day Plan (20–25 min)

Stretch: 5 minutes
Rower: 2 min easy warm-up, then 8 rounds of 30 sec hard / 60 sec easy, then 2 min cool-down
Ab machine: 3 sets of 12–15 reps

Goal: 4–5 sessions per week

Interval Timer

15:00

Quick day rower timer

Ab Machine Tracker

Set 1 complete
Use slow, controlled reps Set 2 complete
Keep ribs down and core tight Set 3 complete
Stop before form breaks

Finish all sets to mark the workout done.

Stretch Routine (5–7 minutes)

Neck + shoulder rolls
30 seconds each direction Chest opener stretch
30 seconds Cat-cow
8 slow reps Hip flexor stretch
30 seconds each side Hamstring stretch
30 seconds each side Standing quad stretch
30 seconds each side Torso twist
10 slow reps each side

Before & After Workout Fuel

Before workout

If she ate recently, water may be enough for a short session. If hungry, use a light carb + protein snack.

Light snack target: about 100–200 calories
Timing: meal or snack about 1–4 hours before when possible
Easy ideas: banana + peanut butter, Greek yogurt, toast + egg, crackers + cheese

After workout

Aim for carbs + protein soon after training, especially if the workout was hard or this replaces a meal.

Snack target: about 150–300 calories
Timing: within about 60 minutes
Easy ideas: protein yogurt + fruit, chocolate milk, turkey wrap half, cottage cheese + fruit

Simple rule: before = light fuel, after = protein + carbs

Toddler-Friendly Daily Schedule

Morning Option

Breakfast for kids
5-minute stretch while toddlers play nearby
20-minute quick workout
Post-workout snack

Nap-Time Option

Prep water + machine ahead of time
Start workout right at nap
Longer rower session if energy is good
Log progress before nap ends

After-Bedtime Option

5-minute stretch to reset
30-minute longer workout
Protein + carb snack if needed
Set tomorrow’s plan before sleep

Progress Tracker

Measurements

Saved on this device.

Weight (lb)

Waist (in)

Hips (in)

Date

Notes

Meal Ideas

Quick pre-workout ideas

Banana + 1 tbsp peanut butter
Greek yogurt cup
Half turkey sandwich
Toast + scrambled egg
Cheese + crackers

Quick post-workout ideas

Chocolate milk + fruit
Cottage cheese + berries
Protein yogurt + granola
Chicken wrap half
Rice bowl leftovers with protein

Workout Calendar & Streaks

This Month

Stats

Current streak: 0 days

Workouts this month: 0

Busy Mom Notes

Short workouts still count.
Interrupted session? Split it into two 10-minute blocks.
Low-energy day? Do stretch + easy row only.
If pregnant, recently postpartum, or breastfeeding, calorie needs may be different.

Install on iPhone Home Screen

Open this file in Safari.
Tap the Share button.
Choose Add to Home Screen.
Name it Mom Fit Tracker.

Custom icon file included