Fit & Free Token — Transformation Dashboard (Level 1)
Your central hub to track training, nutrition, recovery, and on-chain rewards. This page is built for search around the Fit & Free Token Transformation Dashboard experience — log your sessions, see progress, and turn discipline into $FFT.
Week 16 — Restarting the Cut
205 lb · Abs faded, discipline didn’t.
Discipline is the Ultimate Currency.
Level 1 · Merida Origins BETA
Discipline is the Ultimate Currency
Train · Track · Transform — then take it on-chain.
Your Dual-Avatar View
Track progress from Player 1 (Real) to Player 2 (AI Goal).
Player 1 — Real Physique
Player 2 — AI Goal Model
$FFT Balance & Discipline Progress
Log It. Own It. Improve It.
Your inputs feed this Transformation Dashboard and your on-chain Discipline Score.
Daily Training Log
Daily Nutrition Log
Weekly Check-In
Level 1 — Training · Nutrition · Supps
Five-day split, realistic meals, and supportive supplementation to lock in habits.
Smith Incline Press
3–4×5–8 · RIR 1–2 · Upper-chest bias. Scaps set. Elbows 30–45°. Control 2–3s down; add load when all sets hit 8.
Cable Fly (Mid-Chest)
3×10–12 · Soft elbows, slow stretch, hard midline squeeze. Last set: 2–3s pause at peak.
Chest-Supported DB Row
3×8–12 · Neutral spine. Drive elbow toward hip. No shrugging; finish with scap retraction.
Lat Pulldown
4×6–10 · Grip shoulder-width. Drive elbows down. Control bottom; stop before painful ranges.
Seated Cable Row
3×8–12 · Torso still. Pull to ribs, elbows close. Control the negative, no hip swing.
Cable Crunch
3×10–12 · Hips fixed. Ribs to pelvis. No arm pull — drive abs.
Plank
2×45–60s · Glutes tight, ribs down. Press the floor, keep neck neutral.
Smith Squat
4×6–10 · Brace hard. Sit between hips. Depth as mobility allows. Add load at top of range.
Leg Press
3–4×6–10 · Feet shoulder-width. Control depth. Keep hips down; no bounce at bottom.
EZ-Bar Curl
3×6–10 · Elbows pinned. No sway. Full squeeze, slow lower.
Rope Pressdown
3×8–12 · Elbows fixed. Spread at bottom. Squeeze, don’t shrug.
Daily Nutrition — Simple, Repeatable, Effective
Supplementation — Support, Not Shortcuts
Fit & Free Token Transformation Dashboard
Access the Fit & Free Token transformation dashboard to track workouts, meals, XP, and weekly progress with cinematic visuals and discipline metrics.
Price Currency: USD
Operating System: Web
Application Category: Fitness Dashboard
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