HL

Health Log · health companion

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Readiness Green / Yellow / Red

Tap how you woke up — the session scales to it.

Fuel

Food tap what you ate

Move

Workout

+ add exercise

Cardio 150 min/wk

This week · mostly easy, talk pace
min

Set minutes & effort, then tap the activity to log it. Boot-safe: bike, row, swim, easy walk.

Daily checklist

Morning log for

lb
hrs
min

Saved to this phone. Weight, sleep & cardio flow straight into the Trends charts. Cardio logged item-by-item on Today takes over this quick total.

Cloud sync offline

Syncs your log to a private data.json in GitHub, so Claude and Obsidian share one source of truth. The token is held server-side in Cloudflare (the GITHUB_TOKEN secret) — nothing sensitive lives on this device.

→ joshuajacobs800/health-log · data.json · server proxy · build ?

Movement reminders off

Push nudges for the Midday reset and Evening unwind — sent only if the block isn't done yet. On iPhone: Share → Add to Home Screen first, then enable inside the installed app.

Also powers the rest timer on a locked phone: during a workout the screen stays awake; if you lock it mid-rest anyway, the "rest done" alert (and overtime nudges) arrive as push notifications.

Export / backup manual fallback

Data lives on your phone (private). To give Claude access & git-back it: Copy Markdown → paste into chat, or into today's vault note.

Current targets boot phase

Calories~2,450
Protein~175 g
Protein / meal~40 g ×4
Fiber~30 g
Fermented2–3 / day
Sleep7–9 h
Cardio150 min/wk
Goal weight~175 lb

Boot phase (maintenance, healing) through ~2026-07-24, then cut to ~2,100 for fat loss.

The week boot overlay

MonUpper Push
TueLower (ankle-safe) + core
WedConditioning + core
ThuUpper Pull
FriUpper Mix
Sat / SunRest / active

Movement practice move daily, age well

Inspired by Ido Portal's practice, tuned for healthy aging: the goal isn't bigger lifts — it's keeping every joint's full range usable for decades. Small daily doses beat heroic sessions.

Warm-up~6 min · joints + ramp
Midday reset~4 min · hang · squat · spine
Evening unwind~8 min · hips + breath
  • Grip & hang — grip strength is a top longevity marker; hanging keeps shoulders healthy.
  • Deep squat — humanity's resting position; keep it for life (boot heel flat, comfortable depth).
  • A spine that moves segment by segment — waves, not just planks.
  • Down-regulation — the evening breath work feeds the sleep target.

Each drill's ? shows why it matters and how to do it. On a Red day, mobility is the training.

Non-negotiables

  • Protein — the muscle-protector.
  • Lift — the muscle-builder (RPE 7–8, ~2 in reserve).
  • Sleep — the muscle-keeper. Fix it before the cut.
  • Fiber with protein — never a high-protein / low-fiber day.
  • Warm up — keep it; your knees & ankle need it.
  • Boot on, stop on ankle pain, elevate after.

Injury guardrails

Ankle (avulsion fracture): no load on the healing region; calves & balance return last.

ACL (both knees): open-chain OK but load smart — no heavy locked-out extension, slow eccentrics. Closed-chain (leg press, hip thrust, RDL) is the safe base.

Not medical advice — your PT/ortho overrides all of this.

Machines busy?

Each lower-day exercise shows a fallback under its name. Swap rules: keep it closed-chain, drive through the flat boot heel, never chase a locked-out knee. Match the planned rep range at RPE 7–8 and log it in the same slot.

  • Leg extension → wall sit or slow sit-to-stand (quads, no lockout).
  • Leg curl → light DB RDL or Swiss-ball curl (hamstrings).
  • Hip thrust → DB glute bridge on the floor.
  • Single-leg press → goblet box squat, right-leg bias.

Exercise library how-to & video

Add / edit exercise