The Wellness Kit
A plan small enough to keep, and an honest record of how it goes.
- Clarity & Focus
- Goal Tracking
- Daily Structure
- Less Screen Time
- Mindful Reflection
- Refills Forever
What's in the kit10 items
- 1 The Perfect NotebookB5 disc-bound notebook with cream 90gsm paper. It already includes the Big Blocks Dashboards, Daily Task Manager pages and the Reflection Page. One notebook for training, meals and the week.
- 1 Fitness Tracker pagesThe weekly page: goal, workout log, water, sleep and steps.
- 1 Nutrition Tracker pagesOne day, four meals, optional numbers.
- 1 Weekly Meal Plan pagesPlan the meals, write the shopping list once.
- 1 Weekly calendar pages, AM/PM (52 undated sheets)Block the workouts and the meal prep before the week fills up.
- 1 2027/2028 Monthly CalendarEvents, rest days and training weeks, two years ahead.
- 1 Ruled pages refill (40 sheets)Notes and reflections.
- 1 Dotted pages refill (40 sheets)Habit grids, sketches and rough plans.
- 1 Plastic index dividers (5 tabs)Sections such as Training, Nutrition, Meals, Calendar and Notes.
- 1 Clear plastic pockets (5-pack)Receipts and small notes stay with the pages.
Your whole order is held and ships together when the kit is ready. Order now to reserve yours.
Refill pages ship whenever you need Ships from the USA
Why trust The Perfect Notebook
- Cream 90gsm paper — a pleasure to write on
- Aircraft-grade aluminium discs
- Opens flat, folds back on itself
- Wipe-clean durable covers
- Add, remove & rearrange pages in seconds
- B5 — bigger than A5, smaller than A4
What's included
A plan small enough to keep, and an honest record of how it goes.
Most of us know what we want to do for our fitness and food; the hard part is keeping a plan simple enough to follow. The Wellness Kit puts training, meals and a weekly view on paper, with no apps, no notifications and nothing to update.
Pre-order: this kit ships about December 10, 2026. Free shipping on US orders of $75 or more.
Everything you need to start
Weekly Fitness Tracker pages with a goal section, a workout log, a daily tracker for water, sleep hours and steps, and a Notes & How I Felt area. Daily Nutrition Tracker pages with optional calorie and macro columns. A Weekly Meal Plan with a shopping list, weekly AM/PM sheets to schedule workouts and meal prep, and the 2027/2028 calendar for events and rest days. Ruled and dotted pages hold notes and habit grids.
A setup you can customize over time
Everything except the calendar is undated, so you can start on any day, skip a week and carry on without a wasted page. Pages lift off the discs: keep the Fitness pages in the bag and the Meal Plan on the fridge. More refills are available in the store.
The system behind the pages
Your Perfect Notebook already includes the Big Blocks Dashboards in three layouts, the Daily Task Manager and the Reflection Page. Use the dashboard for one goal per two weeks, keep one small step on today's page, and use the Reflection Page to look back at what you did and how it felt.
Why the kit, and not just the notebook
- Training, food and the week in one book. The fitness, nutrition and meal pages work together instead of living in three apps.
- Paper keeps it simple. A pen and a page have no notifications, no logins and nothing to update.
- The kit leaves out what you do not want. The calorie and macro columns on the Nutrition Tracker are optional.
- A record of how it went. The Notes & How I Felt area on each weekly page makes the log yours, not just numbers.
- Plan the week from the real week. Block workout times, plan meals around them, and write the shopping list in one sitting.
Size, Details & Contents
The notebook
- Notebook: The Perfect Notebook, disc-bound B5
- Size: B5, 176 × 250 mm (6.9 × 9.8 in)
- Binding: 11 aluminum discs; pages lift on and off; opens flat 360°
- Paper: Cream 90gsm, fountain-pen friendly, rounded corners
- Format: Undated; refillable; add, remove and rearrange pages
Included in every Perfect Notebook: Daily Task Manager pages (40 sheets), Big Blocks goal dashboards in three layouts (10 sheets), a Ruled Notepad (40 sheets) and two ruler bookmarks. The Reflection Page is printed on the back of the dashboard.
What is in this kit (10 items)
- 1 x The Perfect Notebook, B5 disc-bound: the book that holds everything else. One notebook for training, meals and the week.
-
1 x Fitness Tracker pages: Weekly pages with a goal section, a workout log (day, activity, focus/sets, time), a daily tracker for water, sleep hours and steps, and a 'Notes & How I Felt' area.
In this kit: The weekly page: goal, workout log, water, sleep and steps. -
1 x Nutrition Tracker pages: A daily page for breakfast, lunch, dinner and snacks, plus water tracking and optional calorie and macro columns.
In this kit: One day, four meals, optional numbers. -
1 x Weekly Meal Plan pages: Breakfast, lunch and dinner slots for the week, a prep-notes section and a 24-item shopping list with checkboxes.
In this kit: Plan the meals, write the shopping list once. -
1 x Weekly calendar pages, AM/PM (52 undated sheets): 52 undated weekly sheets with AM/PM hours, for scheduling workouts and meal prep.
In this kit: Block the workouts and the meal prep before the week fills up. -
1 x 2027/2028 Monthly Calendar: Dated January 2027 to December 2028: 24 monthly spreads, each with a Monday-to-Sunday grid, a mini preview of the next month, a Big Block goals section, activity icons and a notes area. Use it to plan the training weeks ahead, events and rest days.
In this kit: Events, rest days and training weeks, two years ahead. -
1 x Ruled pages refill (40 sheets): Ruled pages for notes and reflections.
In this kit: Notes and reflections. -
1 x Dotted pages refill (40 sheets): Dotted pages for sketches, habit grids or rough plans.
In this kit: Habit grids, sketches and rough plans. -
1 x Plastic index dividers (5 tabs): Five tabs: for example Training, Nutrition, Meals, Calendar and Notes.
In this kit: Sections such as Training, Nutrition, Meals, Calendar and Notes. -
1 x Clear plastic pockets (5-pack): Five clear pockets for class schedules, receipts and small notes. They are A5, smaller than the B5 pages, so they hold small papers, not refill pages.
In this kit: Receipts and small notes stay with the pages.
All pages are B5 on cream 90gsm paper. The clear pockets are A5 and hold small papers, not refill pages.
A week with the Wellness Kit
- Sunday. Plan the week's meals on the Weekly Meal Plan and fill in the shopping list. Block workout times on the weekly page.
- After each workout. Log it on the Fitness Tracker: day, activity, sets and time.
- Each day. Fill in the daily tracker and, if you like, the Nutrition Tracker.
- End of the week. Read your Notes & How I Felt area and set next week's goal.
Who it is for, and who it is not for
It is for
- Anyone starting or restarting a training routine who wants a simple log.
- People who plan meals and a shopping list for the week.
- Anyone who prefers writing it down to tapping a screen.
It is probably not for
- If you want automatic tracking from a watch or phone, this is a manual system.
Made to be used, and refilled
The Perfect Notebook is a B5 notebook on cream 90gsm paper that is friendly to fountain pens, with rounded corners and 11 aircraft-grade aluminum discs. Pages lift off the discs and go back on, so the book is something you keep and refill rather than finish and throw away.
A gift for someone you care about
A thoughtful gift for someone starting a new routine or setting a goal for the new year: a complete, simple system on paper.
Made for people who like to write it down
The Wellness Kit is for anyone who would rather log a workout and a meal plan on paper than in yet another app.
Shipping & returns
- Free shipping on US orders of $75 or more.
- Pre-order: this kit contains pages that are on their way to our warehouse. We expect to ship about December 10, 2026. If you order it together with items that are in stock, we hold the whole order and ship it together.
- Returns: 90 days. Unused products can be exchanged. Refunds are issued within 30 days of receiving the return.
Questions
Do I have to count calories?
No. The calorie and macro columns on the Nutrition Tracker are optional.
Is this medical advice?
No. It is a planning and record-keeping tool. Talk to a qualified professional about your own health.
Can I change the pages?
Yes. Pages lift on and off the discs, so you can rearrange or add more refills.
When will it ship?
About December 10, 2026. If your order also contains in-stock items, the whole order is held and shipped together.
Can I return it?
Yes, within 90 days. Unused products can be exchanged, and refunds are issued within 30 days of receiving the return.
This kit is a planning and record-keeping tool. It is not medical, nutritional or fitness advice; talk to a qualified professional about your own health.
Paper & Discs
Cream 90gsm paper, disc-bound spine — add, remove and rearrange every page anytime. When a section fills up, refills keep the same notebook going for years.
How the system works
Your Perfect Notebook already includes the Big Blocks Dashboards in three layouts, the Daily Task Manager and the Reflection Page. Use the dashboard for one goal per two weeks, keep one small step on today's page, and use the Reflection Page to look back at what you did and how it felt.
Learn the method on the PAMR Method page and the tracking icons on the Icons page.
Shipping & Returns
Ships from the USA. Free US shipping on orders over $75.
Pre-order: this kit ships around December 10, 2026. The whole order is held and ships together.
90-day returns. Unused items can be exchanged. Refunds are issued within 30 days of receiving the return.
What our customers are saying:
What's inside
Everything in the kit, and what each piece does.
The Perfect Notebook
The B5 disc-bound notebook that holds everything else. Pages lift on and off the discs, the book lies flat, and every page can be moved, added or replaced later. It is undated and refillable, so the kit keeps working after the first set of pages is used. The Perfect Notebook already includes its own method pages: the Big Blocks Dashboards (in three layouts), the Daily Task Manager pages and the Reflection Page, which is printed on the back of the dashboard.
Fitness Tracker pages
Weekly pages with a goal section, a workout log (day, activity, focus/sets, time), a daily tracker for water, sleep hours and steps, and a 'Notes & How I Felt' area.
Nutrition Tracker pages
A daily page for breakfast, lunch, dinner and snacks, plus water tracking and optional calorie and macro columns.
Weekly Meal Plan pages
Breakfast, lunch and dinner slots for the week, a prep-notes section and a 24-item shopping list with checkboxes.
Weekly calendar pages, AM/PM (52 undated sheets)
52 undated weekly sheets with AM/PM hours, for scheduling workouts and meal prep.
2027/2028 Monthly Calendar
Dated January 2027 to December 2028: 24 monthly spreads, each with a Monday-to-Sunday grid, a mini preview of the next month, a Big Block goals section, activity icons and a notes area. Use it to plan the training weeks ahead, events and rest days.
Ruled pages refill (40 sheets)
Ruled pages for notes and reflections.
Dotted pages refill (40 sheets)
Dotted pages for sketches, habit grids or rough plans.
Plastic index dividers (5 tabs)
Five tabs: for example Training, Nutrition, Meals, Calendar and Notes.
Clear plastic pockets (5-pack)
Five clear pockets for class schedules, receipts and small notes. They are A5, smaller than the B5 pages, so they hold small papers, not refill pages.
Who it's for
Most of us know what we want to do for our fitness and food; the hard part is keeping a plan simple enough to follow. The Wellness Kit puts training, meals and a weekly view on paper, with no apps, no notifications and nothing to update.
Anyone starting or restarting a training routine who wants a simple log.
People who plan meals and a shopping list for the week.
Anyone who prefers writing it down to tapping a screen.
Good to know
It is a planning and record-keeping tool. It is not medical, nutritional or fitness advice; talk to a qualified professional about your own health. If you want automatic tracking from a watch or phone, this is a manual system.
How to use it
A simple routine to start with.
Sunday
Plan the week's meals on the Weekly Meal Plan and fill in the shopping list. Block workout times on the weekly page.
After each workout
Log it on the Fitness Tracker: day, activity, sets and time.
Each day
Fill in the daily tracker and, if you like, the Nutrition Tracker.
End of the week
Read your 'Notes & How I Felt' area and set next week's goal.
How to arrange it when it arrives
Build it yourself when it arrives — front to back. Nothing is fixed; the discs let you reorder anytime.
1. 2027/2028 Monthly Calendar
The current month at the front, so dates are the first thing you see.
2. Big Blocks Dashboard
Already in your notebook. Your goals for the current two-week cycle, with the Reflection Page on the back.
3. Fitness Tracker pages
The weekly page: goal, workout log, water, sleep and steps.
4. Nutrition Tracker pages
One day, four meals, optional numbers.
5. Weekly Meal Plan pages
Plan the meals, write the shopping list once.
6. Weekly calendar pages, AM/PM (52 undated sheets)
Block the workouts and the meal prep before the week fills up.
7. Daily Task Manager pages
Already in your notebook. One page per day, with a Big Block step at the top.
8. Ruled pages refill (40 sheets)
Toward the back: notes and reflections.
9. Dotted pages refill (40 sheets)
Toward the back: habit grids, sketches and rough plans.
10. Plastic index dividers (5 tabs)
Put a tab in front of each section so you can open straight to it.
11. Clear pockets at the back
Receipts and loose papers go here. Empty them when you plan the week.
The system behind the pages
What you start with
Weekly Fitness Tracker pages with a goal section, a workout log, a daily tracker for water, sleep hours and steps, and a Notes & How I Felt area. Daily Nutrition Tracker pages with optional calorie and macro columns. A Weekly Meal Plan with a shopping list, weekly AM/PM sheets to schedule workouts and meal prep, and the 2027/2028 calendar for events and rest days. Ruled and dotted pages hold notes and habit grids.
The method already in your notebook
Your Perfect Notebook already includes the Big Blocks Dashboards in three layouts, the Daily Task Manager and the Reflection Page. Use the dashboard for one goal per two weeks, keep one small step on today's page, and use the Reflection Page to look back at what you did and how it felt.
A setup you can customize
Everything except the calendar is undated, so you can start on any day, skip a week and carry on without a wasted page. Pages lift off the discs: keep the Fitness pages in the bag and the Meal Plan on the fridge. More refills are available in the store.
The Icons Method — how progress tracking works
Every Big Block category has its own symbol — the sword in the stone for professional goals, the pinwheel for fun & recreation, the heart for relationships, the racket for body time, the sprout for personal growth, and the crossed tools for skill building. They appear in two places: at the top of every Daily Task Manager page, and in rows of ten under every goal on the Big Blocks Dashboard.
Step 1 — the daily page
In the morning, circle the icons of the one or two goals you really want to advance today — not all six. That circle is a commitment. Then, during the day, colour the icon the moment you finish the step — the small, immediate reward for a step actually taken.
Step 2 — the dashboard
Colour one icon in the row under the matching goal for each real step you took — only on the day you did it, never from memory. The empty icons are the point: three empty icons mean three days you did nothing on that subject. That's information, not decoration.
Reading the rows
Rows that fill quickly show where your energy naturally flows. Rows that stay empty are the method's most valuable output — a mid-cycle signal while there's still time to act. Ten is not the target; it's room to grow. See the full icon language →
Why the kit, not just the notebook
Training, food and the week in one book.
The fitness, nutrition and meal pages work together instead of living in three apps.
Paper keeps it simple.
A pen and a page have no notifications, no logins and nothing to update.
The kit leaves out what you do not want.
The calorie and macro columns on the Nutrition Tracker are optional.
A record of how it went.
The Notes & How I Felt area on each weekly page makes the log yours, not just numbers.
Plan the week from the real week.
Block workout times, plan meals around them, and write the shopping list in one sitting.
Questions
Do I have to count calories?
No. The calorie and macro columns on the Nutrition Tracker are optional.
Is this medical advice?
No. It is a planning and record-keeping tool. Talk to a qualified professional about your own health.
Can I change the pages?
Yes. Pages lift on and off the discs, so you can rearrange or add more refills.
Is it a good gift?
A thoughtful gift for someone starting a new routine or setting a goal for the new year: a complete, simple system on paper.
A buy-once system, with 90-day returns
The Wellness Kit is a buy-once system: when pages fill up, refills keep the same notebook going for years. 90-day returns, exchanges for unused items, and a refund within 30 days of receiving the return. Pre-order: ships around December 10, 2026, with the whole order shipped together. Ships from the USA.
Refund Policy
A plan small enough to keep, and an honest record of how it goes.
Fitness, nutrition and meal-planning pages with a weekly view and a calendar, in one disc-bound B5 notebook.
Pre-order The Wellness Kit