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HEALTH LOG
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Blood Pressure
(mmHg)
/
Systolic
Diastolic
Weight
(lbs — log Sunday AM)
lbs
Water Intake
(tap each drop = 10 oz)
0
oz / 90 goal
Steps
(goal: 8,000–10,000)
steps
Workout
💪
Strength
🏃
Cardio
⚡
Both
😴
Rest Day
Nutrition Quick Log
(from Cronometer)
Calories
Protein (g)
Sodium (mg)
Carbs (g)
Energy & Mood
😩
😔
😐
🙂
😄
Daily Notes
SUMMARY
This month
SWITCH
VITALS
—
Latest Weight
—
Avg BP
—
Avg Steps
—
Avg Water oz
WORKOUTS
0
Strength
0
Cardio
0
Active Days
0
Rest Days
Strength sessions vs goal (3/wk)
0%
NUTRITION AVG
—
Calories
—
Protein g
—
Sodium mg
—
Carbs g
REPORT FOR CLAUDE
Generate your check-in report, then paste it into Claude for coaching.
GENERATE REPORT
MY GOALS
Your targets
BODY COMPOSITION
Start Weight
217 lbs
Goal Weight
200–205 lbs
To Lose
12–17 lbs
Timeline
4–6 months
BLOOD PRESSURE
Target
<120/80 mmHg
Log Time
Daily AM (pre-coffee)
Action
<2,300mg sodium
ACTIVITY
Strength
3x / week
Cardio
1–2x / week
Daily Steps
8,000–10,000
NUTRITION (DAILY)
Calories
2,300–2,500
Protein
180–200 g
Sodium
<2,300 mg
Water
90–100 oz
WEEKLY ROUTINE
Mon/Wed/Fri
Strength training
Tue or Thu
Zone 2 cardio 30–45 min
Daily AM
Log BP before coffee
Sunday AM
Weigh in
Sunday PM
Send report to Claude
📅
Calendar
📊
Summary
🎯
Goals