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Personal Fitness Command Center

Trainer · mobility coach · recovery coach · nutrition coach · accountability partner. Reads Departments/Personal/Fitness/ + Raw/Health/whoop/.

01

Today's Plan

Recovery

65

YELLOW

194h stale

Rebuild & Prepare · Week 2 · Sun, 2026-05-24

Recovery Walk + Weekly Review

Keep the session, drop volume ~15%, prioritize technique.

Driver: Recovery 65Volume: 85%
02

WHOOP / Apple Health Readiness

Yesterday's snapshot

Recovery

65

HRV

23.9ms

Resting HR

63bpm

Sleep

85%

Sleep dur.

8.9h

Strain

5.1

Resp. rate

14.6br/min

SpO₂

96.1%

Snapshot is 194h stale

Last 7 days

Recovery

79.9

HRV

25.6ms

RHR

61bpm

Sleep

90.7%

Strain

5.1

Last 30 days

Recovery

68.3
+3.5

HRV

23ms
+0.7

RHR

62.9bpm

Sleep

87.5%
+0.9

Strain

5.5
-0.2

Δ vs. prior 23 days

Engine verdict

YELLOW — Keep the session, drop volume ~15%, prioritize technique.

Primary driver: Recovery 65

See full readiness rules
03

Workout Prescription

Today

Recovery Walk + Weekly Review

The active template lives in workouts.md → recovery-walk. This is the active Supernova fitness system adapted from the Elite Health Strategy chat.

Intensity target

Ask + modify

Trainer question

Did you complete your workout? How was it?

Food question

Did you eat today? Before or after training?

Open all workouts Shoulder protocol

Weekly map

  • MonFull Body + Mobility
  • TueZone 2 Base
  • WedMobility + Core + Stability
  • ThuIntro Intervals
  • FriFull Body + Mobility
  • SatHockey + Mobility
  • SunRecovery Walk + Weekly Review
04

Mobility Prescription

8-min Morning Unlock

Full protocol
  • Cat-cow × 8 cycles
  • World's greatest stretch × 3/side
  • 90/90 hip switches × 8/side
  • Couch stretch × 45s/side
  • Thoracic open book × 8/side
  • Band pull-apart × 15
  • Banded external rotation @ 90° × 12/side (light)
  • Wall slides × 10

Yellow day — add a second mobility block instead of the workout finisher.

05

Nutrition Targets

Protein

150–180g/day

Hydration

80–100oz/day

Electrolytes

AM+ around training

Carbs

Aroundworkouts

Today's food prompts

  • • Pre-workout: protein + smart carbs if training hard or longer than 30 min.
  • • Post-workout: protein-forward meal with carbs when training load calls for it.
  • • Hydration: 24 oz water + electrolytes on AM, +20 oz extra on training days.
  • • Yellow/Red day: add an electrolyte serving and 20 g extra protein at lunch — recovery is built in the kitchen.

Hard avoids (locked in profile)

  • • Milk and most cheeses (lactose sensitivity)
  • • Spicy food / pepper-heavy seasoning
  • • Alcohol
  • • Caffeine after the morning coffee
Full nutrition system
06

Supplements

Supplement protocol: introduce basics one at a time and track tolerance, sleep, digestion, energy, and recovery.

  1. #1

    Creatine monohydrate · 5 g/day

    Anytime, with food. Largest evidence base in supplement science.

  2. #2

    Magnesium glycinate · 200–400 mg

    30–60 min before bed. Sleep + cortisol modulation.

  3. #3

    Omega-3 (EPA/DHA) · 1.5–2 g combined

    With a fatty meal. Joint support, inflammation, and mood.

  4. #4

    Vitamin D3 + K2 · lab-guided

    With breakfast. Best added after labs when possible.

  5. #5

    Electrolytes · 1 packet

    AM and around training. Single biggest lever for the midday crash.

Phase 2/3 add-ons + tracking template
07

Recovery / Sleep

Sleep performance

85%

Sleep duration

8.9 h

Wake events

14

Sleep is in range. Hold the wind-down routine — same time tonight.

08

Daily Check-In

Trainer-style daily questions. Log answers via check-ins.md for now. The next step is wiring this into a submit form.

Did you complete your workout?

yes / no / modified

How was it?

free text

How hard was it?

1–10

Did you eat today?

yes / partial / no

Did you eat around training?

before / after

How did you feel?

free text

Any pain or soreness?

free text

What should change tomorrow?

free text

09

Weekly Review

Sundays · ~ 5 minutes. The system writes the review to Departments/Personal/Health/Journal/YYYY-MM-DD-week-review.md.

  1. 01What improved
  2. 02What declined
  3. 03What to adjust next week
  4. 04Workout completion pattern
  5. 05Food and fueling pattern
  6. 06Recovery focus
  7. 07ONE clear priority for next 7 days
10

Progress Dashboard

Program week

2Rebuild & Prepare

30d avg recovery

68.3Δ +3.5

30d avg sleep

87.5%Δ +0.9

Early progress is honest daily completion, food, energy, soreness, recovery feedback, and whether sessions leave you feeling better.

11

Adjustments / Coach Notes

  • Yellow day — ask what feels limited, then modify before intensity.
  • Accountability nudge: completed, modified, or skipped all count as data. The only bad log is no log.
12

How To Use This

  1. 01Answer the trainer questions honestly.
  2. 02Do the planned workout, a modified workout, or intentionally rest.
  3. 03Log completion, food, energy, soreness, and mood.
  4. 04Use the answers to adjust tomorrow.
  5. 05Sundays: review the pattern and pick one training focus.
  6. 06Sundays: update next week from completion, food, energy, soreness, hockey recovery, and sleep.
Full operating manual