Find the gym. Shape the plan.
Build your daily report
Enter your basics once. One calculation returns daily calories, protein, session burn, and five heart-rate zones for this visit. Nothing is saved.
Calories, protein, session burn, and heart-rate zones are estimates for fitness planning, not medical advice.
This session
Choose your workout type and duration. Your logged weight from the daily report above personalizes the burn estimate; lifting focus still shapes the gym-scan plan.
Build your daily report above first to personalize your session numbers.
What are you focused on?
Choose one or more body-part focuses. The workout builder will combine them in your lifting blocks.
Full body selected. Your lifting plan will balance the major muscle groups supported by the equipment you mark.
Sources: App Store, Google Play, and HotelGyms review. Catalog facts checked September 17, 2026.
Build a workout from what you see
Mark only the equipment and usable space visible in your photos or in front of you right now. Photos are a private visual reference; your selections and photos last only for this open session.
Mark what’s visible in your photos
Nothing is preselected. Mark only what is visible in your photos or in front of you and safe to use.
Mark at least one piece of equipment visible in your photos or in front of you. Photos are optional and are not analyzed.
Fuel the tier you train in.
Break down what you’re eating, then use the restaurant guide to make practical choices near your stay.
Food breakdown
Describe the full meal in plain words, then choose the portion that best matches what you’re eating.
What are you eating?
Name the main foods in your meal, separated by commas. Add a weight when you know it.
Estimates use typical prepared servings. Recipes, oils, sauces, and actual serving sizes can change the result substantially; use package or restaurant nutrition details when available.
Sleep is part of the program.
Muscle is built in the gym and kept in bed. Sleep is when training adaptations lock in — strength, skill, and recovery all run through it. Short it consistently and performance drops before motivation does.
Hotel room setup checklist
- Temperature: set the thermostat to 65–68°F. Cool rooms fall asleep faster.
- Darkness: close blackout curtains fully; drape a towel over the door’s light gap and any glowing LEDs.
- Noise: run the fan or a white-noise app; pack earplugs as backup.
- Bedding: stack or ditch pillows until your neck is neutral; ask the front desk for extras if the setup fights you.
Jet lag reset
- Light is the reset button: get bright outdoor light in the morning at your new location; keep evenings dim.
- Anchor with behavior from day one: light, meals, and movement on local time. No pill-first shortcuts.
- Naps: one short nap (20–30 minutes) before mid-afternoon if you must. No long naps, no late naps.
Wind-down routine
- Screens off 30–60 minutes before bed; charge the phone across the room.
- Caffeine cutoff around noon on travel days.
- Alcohol may knock you out, but it fragments sleep — sedation isn’t recovery.
The anchor habit
- Same wake time every day, even across time zones, even on rest days. The single highest-leverage sleep habit.
Flight sleep planner
Enter each time as it appears on your itinerary. The planner accounts for local time zones and daylight saving changes.
Domestic U.S. flights only.
General fitness information, not medical advice.
Verified, not estimated — every gym photo checked against the real property, and re-checked on a rolling basis.
Download 730-stay audit log (JSON)