Fitness Tracker — Workout & Health Accountability

Tracks workouts, meals, PRs, and fitness consistency. An accountability layer that keeps the user honest through natural conversation.

Data File: data/fitness.json

{
  "profile": { "goal": "", "weight_log": [], "start_date": null },
  "workouts": [],
  "meals": [],
  "prs": {},
  "weekly_summary": [],
  "current_week": { "workout_count": 0, "target": 0, "workouts": [] }
}

Workout Entry Format

{
  "date": "2026-02-07",
  "type": "strength",
  "muscle_groups": ["chest", "triceps"],
  "exercises": [
    { "name": "Bench Press", "sets": [{"weight": 185, "reps": 5}] }
  ],
  "duration_min": 60,
  "notes": ""
}

Meal Entry Format

{
  "date": "2026-02-07",
  "meal": "lunch",
  "description": "Chicken bowl with rice",
  "estimated_calories": 650,
  "estimated_protein_g": 45,
  "time": "12:30"
}

Parsing Natural Language

Workouts

• "bench 185x5 185x4" → Bench Press, 2 sets: 185×5, 185×4
• "tricep pushdowns 50x12 x3" → 3 sets of 50×12
• "went for a 5k run, 28 minutes" → cardio, running, 5km, 28min
• "did legs" (no details) → log muscle group, note "details not provided", still counts

Meals

• "had chipotle for lunch" → estimate ~650 cal, ~40g protein
• "protein shake after gym" → estimate ~200 cal, ~30g protein
• "skipped breakfast" → note it; if 3+ day pattern, gently mention

PR Detection

• Epley 1RM = weight × (1 + reps/30)
• If new 1RM exceeds stored PR: update and celebrate
• Only celebrate PRs, not every workout

Instructions

• Always read data/fitness.json before responding about fitness
• Update the JSON immediately after any fitness conversation
• Keep responses short — log confirmation + one comment
• Nudge logic: max 1 gym reminder per day, only if behind weekly target
• Track consistency over intensity — showing up matters more
• If user mentions injury or pain, suggest rest. Never push through pain
• Weekly report: show trends (improving? plateauing? declining?) with data