Let’s get to work

Your next step.
Make it count.

Start my training introduction

Scottsdale, Arizona

PRO EXPERIENCE. PERSONAL COACHING.

Former professional athlete · NASM-certified trainer
Strength, movement, and sport performance.

Home Instagram
All training tools

Nutrition / BOLD PERFORMANCE TOOLKIT

Hydration progress

Compare your recorded water with a goal you choose.

Make it your own.

Change the example numbers to match your plan.

YOUR RESULTS
Goal recorded
37.5 %
Remaining to your goal
1,250 mL

Use a goal appropriate for you. This is arithmetic, not a hydration prescription.

PUT IT INTO PRACTICE

How to use this tool.

Compare an amount of water you have recorded with a daily goal you choose.

  1. Enter your chosen goal in milliliters.
  2. Enter the cumulative amount recorded so far, also in milliliters.
  3. Review the percentage recorded and the amount remaining; update the cumulative total as needed.

Know what the numbers mean.

The percentage is recorded volume ÷ goal × 100. Remaining volume never goes below zero, even if the percentage exceeds 100%. This is not a measurement of hydration status or a recommendation to drink more; the page does not save a daily history.

Your inputs stay in this browser tab. Nothing is sent to Brock. Reloading resets your inputs.

These tools organize targets you already have. For individual nutrition needs, consult a registered dietitian. Learn how to read food labels from the FDA.

Talk through your training goals

KEEP EXPLORING

More for your training.

Calories from macros

See the energy represented by protein, carbs, and fat.

Macro target planner

Convert your own calorie target and macro split into grams.

Protein per meal

Divide your chosen daily protein target across meals.

Find your next step.

Pages

Home Personalized training in ScottsdaleCoaching Strength, movement, and performanceMeet Brock Professional experience and personal coachingThe approach What working together looks likeTraining tools Search every fitness and nutrition tool

Tools

Plate calculator Strength · Know exactly what to load on each side of the bar.Rest timer Workout · Stay on track between sets with a simple countdown.Weekly training planner Workout · Give every day a focus and download your training week.Workout volume Strength · Calculate total reps and weight moved for one exercise.Workout time planner Workout · Estimate how long your sets, rests, and warm-up will take.Session effort score Workout · Combine session length with your perceived effort.Running pace Conditioning · Turn distance and time into average pace and speed.Weight converter Strength · Switch between pounds and kilograms without guesswork.Training percentages Strength · Calculate a percentage of a reference weight from your plan.Calories from macros Nutrition · See the energy represented by protein, carbs, and fat.Macro target planner Nutrition · Convert your own calorie target and macro split into grams.Protein per meal Nutrition · Divide your chosen daily protein target across meals.Hydration progress Nutrition · Compare your recorded water with a goal you choose.Meal portion scaler Nutrition · Scale a food label or recipe to the portions you plan to eat.Interval session planner Conditioning · Plan repeated work and recovery intervals.Tempo set time Strength · Estimate time under tension from your rep tempo.Finish time estimator Conditioning · Project a finish time from distance and your chosen pace.Training consistency Workout · Compare completed sessions with the sessions you planned.Training weight change Strength · Compare two loads in the same weight unit.Recipe batch portions Nutrition · Divide a whole recipe’s nutrition into equal portions.

Contact

Start a conversation Tell Brock about your goals
↑↓ Navigate ↵ Open Esc Close