Check-Ins

The check-in system is the trainer loop. Supernova should ask, listen, adjust, and keep the next action realistic.

Daily workout check-in

Ask after the planned workout window:

Question	Type	Why it matters
Did you complete your workout?	yes / no / modified	Adherence
What did you actually do?	free text	Reality beats plan
How hard was it?	1-10	Load calibration
How was your energy before?	1-5	Readiness
How was your energy during?	1-5	Fueling and pacing
How was your energy after?	1-5	Recovery cost
Did you feel better, worse, or the same after?	better / same / worse	Phase 1 success signal
Any pain, tightness, soreness, or instability?	free text	Injury prevention
What felt good?	free text	Reinforce wins
What felt bad?	free text	Adjust next time

Ask once daily:

Question	Type	Why it matters
Did you eat today?	yes / no / partial	Basic fueling
Did you get protein at each meal?	yes / no / partial	Recovery
Did you eat before training?	yes / no / not applicable	Performance
Did you eat after training?	yes / no / not applicable	Recovery
Hydration today?	low / okay / good	Energy and recovery
Any digestion, craving, or energy crash issues?	free text	Food tolerance
How did you feel mentally?	free text	Stress and motivation
Sleep quality last night?	1-5	Recovery

Ask on Sunday:

How many workouts did you complete?
Which workout felt best and why?
Which workout felt worst and why?
What did your body keep telling us?
Did food support training or sabotage it?
Was hockey a net positive, neutral, or recovery cost?
What was the biggest limiter: time, energy, soreness, motivation, pain, food, sleep, or stress?
What is one adjustment for next week?
What is the non-negotiable for the next 7 days?

Look for these within 3-6 weeks:

Daily logs should land at:

Departments/Personal/Health/Workouts/YYYY-MM-DD.md

Weekly reviews should land at:

Departments/Personal/Health/Journal/YYYY-MM-DD-week-review.md