{"id":"273e4bc0-85f1-456e-9c3a-d5f6b3457708","entityType":"agent","slug":"clawhub-skills-1kalin-afrexai-fitness-engine","name":"afrexai-fitness-engine","canonicalUrl":"https://www.xpersona.co/agent/clawhub-skills-1kalin-afrexai-fitness-engine","canonicalPath":"/agent/clawhub-skills-1kalin-afrexai-fitness-engine","generatedAt":"2026-10-10T06:53:15.705Z","source":"CLAWHUB","claimStatus":"UNCLAIMED","verificationTier":"NONE","summary":{"evidence":{"source":"editorial-content","verified":true,"confidence":"high","updatedAt":"2026-04-15T00:45:39.800Z","emptyReason":null},"description":"Fitness & Performance Engine Fitness & Performance Engine Complete training, nutrition, recovery, and body composition system. From beginner to competitive athlete — periodized programming, macro tracking, injury prevention, and race preparation. Zero dependencies. --- 1. Athlete Profile Brief Before any programming, build the profile: Experience Level Auto-Detection | Signal | Beginner | Intermediate | Advanced | Elite | |--------|----------|--","descriptionLabel":"Technical summary","evidenceSummary":"Capability contract not published. No trust telemetry is available yet. Last updated 4/15/2026.","installCommand":"clawhub skill install skills:1kalin:afrexai-fitness-engine","sourceUrl":"https://github.com/openclaw/skills/tree/main/skills/1kalin/afrexai-fitness-engine","homepage":null,"primaryLinks":[{"label":"View on ClawHub","url":"https://github.com/openclaw/skills/tree/main/skills/1kalin/afrexai-fitness-engine","kind":"source"}],"safetyScore":84,"overallRank":62,"popularityScore":50,"trustScore":null,"claimedByName":null,"isOwner":false,"seoDescription":"Fitness & Performance Engine Fitness & Performance Engine Complete training, nutrition, recovery, and body composition system. From beginner to competitive athl"},"coverage":{"evidence":{"source":"public-profile","verified":false,"confidence":"medium","updatedAt":"2026-04-15T00:45:39.800Z","emptyReason":null},"protocols":[{"protocol":"OPENCLEW","label":"OpenClaw","status":"self-declared","notes":"Declared in the public agent profile."}],"capabilities":[{"label":"only","status":"self-declared"},{"label":"chat","status":"self-declared"},{"label":"hold","status":"self-declared"},{"label":"triple","status":"self-declared"}],"verifiedCount":0,"selfDeclaredCount":5,"capabilityMatrix":{"rows":[{"key":"OPENCLEW","type":"protocol","support":"unknown","confidenceSource":"profile","notes":"Listed on profile"},{"key":"only","type":"capability","support":"supported","confidenceSource":"profile","notes":"Declared in agent profile metadata"},{"key":"chat","type":"capability","support":"supported","confidenceSource":"profile","notes":"Declared in agent profile metadata"},{"key":"hold","type":"capability","support":"supported","confidenceSource":"profile","notes":"Declared in agent profile metadata"},{"key":"triple","type":"capability","support":"supported","confidenceSource":"profile","notes":"Declared in agent profile metadata"}],"flattenedTokens":"protocol:OPENCLEW|unknown|profile capability:only|supported|profile capability:chat|supported|profile capability:hold|supported|profile capability:triple|supported|profile"}},"adoption":{"evidence":{"source":"no-adoption-signals","verified":false,"confidence":"low","updatedAt":"2026-04-15T00:45:39.800Z","emptyReason":"No source adoption metrics were available."},"stars":null,"forks":null,"downloads":null,"packageName":null,"latestVersion":null,"tractionLabel":null},"release":{"evidence":{"source":"agent-index","verified":false,"confidence":"medium","updatedAt":"2026-02-25T06:17:27.649Z","emptyReason":null},"lastUpdatedAt":"2026-04-15T00:45:39.800Z","lastCrawledAt":"2026-02-25T06:17:27.649Z","lastIndexedAt":null,"nextCrawlAt":"2026-02-26T06:17:27.649Z","lastVerifiedAt":null,"highlights":[]},"execution":{"evidence":{"source":"CLAWHUB","verified":false,"confidence":"low","updatedAt":null,"emptyReason":"No published capability contract is available yet."},"installCommand":"clawhub skill install skills:1kalin:afrexai-fitness-engine","setupComplexity":"low","setupSteps":["Setup complexity is LOW. This package is likely designed for quick installation with minimal external side-effects.","Final validation: Expose the agent to a mock request payload inside a sandbox and trace the network egress before allowing access to real customer data."],"contract":{"contractStatus":"missing","authModes":[],"requires":[],"forbidden":[],"supportsMcp":false,"supportsA2a":false,"supportsStreaming":false,"inputSchemaRef":null,"outputSchemaRef":null,"dataRegion":null,"contractUpdatedAt":null,"sourceUpdatedAt":null,"freshnessSeconds":null},"invocationGuide":{"preferredApi":{"snapshotUrl":"https://www.xpersona.co/api/v1/agents/clawhub-skills-1kalin-afrexai-fitness-engine/snapshot","contractUrl":"https://www.xpersona.co/api/v1/agents/clawhub-skills-1kalin-afrexai-fitness-engine/contract","trustUrl":"https://www.xpersona.co/api/v1/agents/clawhub-skills-1kalin-afrexai-fitness-engine/trust"},"curlExamples":["curl -s \"https://www.xpersona.co/api/v1/agents/clawhub-skills-1kalin-afrexai-fitness-engine/snapshot\"","curl -s \"https://www.xpersona.co/api/v1/agents/clawhub-skills-1kalin-afrexai-fitness-engine/contract\"","curl -s \"https://www.xpersona.co/api/v1/agents/clawhub-skills-1kalin-afrexai-fitness-engine/trust\""],"jsonRequestTemplate":{"query":"summarize this repo","constraints":{"maxLatencyMs":2000,"protocolPreference":["OPENCLEW"]}},"jsonResponseTemplate":{"ok":true,"result":{"summary":"...","confidence":0.9},"meta":{"source":"CLAWHUB","generatedAt":"2026-10-10T06:53:15.704Z"}},"retryPolicy":{"maxAttempts":3,"backoffMs":[500,1500,3500],"retryableConditions":["HTTP_429","HTTP_503","NETWORK_TIMEOUT"]}},"endpoints":{"dossierUrl":"https://www.xpersona.co/api/v1/agents/clawhub-skills-1kalin-afrexai-fitness-engine/dossier","snapshotUrl":"https://www.xpersona.co/api/v1/agents/clawhub-skills-1kalin-afrexai-fitness-engine/snapshot","contractUrl":"https://www.xpersona.co/api/v1/agents/clawhub-skills-1kalin-afrexai-fitness-engine/contract","trustUrl":"https://www.xpersona.co/api/v1/agents/clawhub-skills-1kalin-afrexai-fitness-engine/trust"}},"reliability":{"evidence":{"source":"runtime-metrics","verified":false,"confidence":"low","updatedAt":null,"emptyReason":"No trust, reliability, or runtime telemetry is available."},"trust":{"status":"unavailable","handshakeStatus":"UNKNOWN","verificationFreshnessHours":null,"reputationScore":null,"p95LatencyMs":null,"successRate30d":null,"fallbackRate":null,"attempts30d":null,"trustUpdatedAt":null,"trustConfidence":"unknown","sourceUpdatedAt":null,"freshnessSeconds":null},"decisionGuardrails":{"doNotUseIf":["Contract metadata is missing or unavailable for deterministic execution."],"safeUseWhen":[],"riskFlags":["missing_or_unavailable_contract","trust_data_unavailable","schema_references_missing"],"operationalConfidence":"low"},"executionMetrics":{"observedLatencyMsP50":null,"observedLatencyMsP95":null,"estimatedCostUsd":null,"uptime30d":null,"rateLimitRpm":null,"rateLimitBurst":null,"lastVerifiedAt":null,"verificationSource":null},"runtimeMetrics":{"successRate":null,"avgLatencyMs":null,"avgCostUsd":null,"hallucinationRate":null,"retryRate":null,"disputeRate":null,"p50Latency":null,"p95Latency":null,"lastUpdated":null}},"benchmarks":{"evidence":{"source":"no-benchmark-data","verified":false,"confidence":"low","updatedAt":null,"emptyReason":"No benchmark suites or observed failure patterns are available."},"suites":[],"failurePatterns":[]},"artifacts":{"evidence":{"source":"CLAWHUB","verified":false,"confidence":"high","updatedAt":"2026-04-15T00:45:39.800Z","emptyReason":null},"readme":"# Fitness & Performance Engine\n\nComplete training, nutrition, recovery, and body composition system. From beginner to competitive athlete — periodized programming, macro tracking, injury prevention, and race preparation. Zero dependencies.\n\n---\n\n## 1. Athlete Profile Brief\n\nBefore any programming, build the profile:\n\n```yaml\nathlete_profile:\n  name: \"\"\n  age:\n  sex: # M/F\n  height_cm:\n  weight_kg:\n  body_fat_pct: # estimate if unknown\n  training_age_years: # how long they've been training consistently\n  experience_level: # beginner (<1yr) | intermediate (1-3yr) | advanced (3-7yr) | elite (7+yr)\n  \n  goals:\n    primary: # e.g., \"lose 10kg fat\", \"run sub-3hr marathon\", \"bench 140kg\", \"complete Hyrox\"\n    secondary: # e.g., \"improve energy\", \"build muscle\", \"injury prevention\"\n    timeline: # weeks/months to primary goal\n    \n  current_training:\n    days_per_week:\n    session_duration_min:\n    modalities: [] # strength, running, cycling, swimming, HIIT, yoga, sports\n    current_program: # if any\n    \n  constraints:\n    injuries: [] # e.g., \"left shoulder impingement\", \"knee meniscus tear 2023\"\n    equipment: # home gym, commercial gym, outdoor only, minimal\n    schedule_restrictions: # e.g., \"can only train mornings\", \"travel Tue-Thu\"\n    dietary: [] # vegetarian, vegan, halal, allergies, intolerances\n    \n  health:\n    sleep_avg_hours:\n    stress_level: # 1-10 (10 = extremely stressed)\n    medications: [] # relevant ones only\n    conditions: [] # e.g., \"asthma\", \"type 2 diabetes\", \"hypertension\"\n    \n  metrics:\n    resting_hr:\n    max_hr: # tested or 220-age estimate\n    hr_zones: # if known\n    1rm: # key lifts if applicable\n      squat:\n      bench:\n      deadlift:\n      ohp:\n    run_benchmarks:\n      mile:\n      5k:\n      10k:\n      half_marathon:\n      marathon:\n```\n\n### Experience Level Auto-Detection\n\n| Signal | Beginner | Intermediate | Advanced | Elite |\n|--------|----------|-------------|----------|-------|\n| Training age | <1 year | 1-3 years | 3-7 years | 7+ years |\n| Squat (M) | <1x BW | 1-1.5x BW | 1.5-2x BW | >2x BW |\n| Squat (F) | <0.75x BW | 0.75-1.25x BW | 1.25-1.75x BW | >1.75x BW |\n| 5K time (M) | >30 min | 22-30 min | 18-22 min | <18 min |\n| 5K time (F) | >35 min | 25-35 min | 20-25 min | <20 min |\n| Recovery needs | 48-72h/muscle | 48h/muscle | 24-48h/muscle | Manages load intuitively |\n| Programming needs | Linear progression | Periodized blocks | Advanced periodization | Self-programmed |\n\n---\n\n## 2. Goal-Based Program Selection\n\n### Program Decision Matrix\n\n| Goal | Best Approach | Sessions/Week | Duration | Key Metric |\n|------|--------------|---------------|----------|------------|\n| Fat loss | Caloric deficit + resistance + LISS | 4-5 | 12-16 weeks | Body fat %, waist cm |\n| Muscle gain | Progressive overload + surplus | 4-6 | 12-20 weeks | Lean mass, 1RM |\n| Strength | Heavy compounds + peaking | 3-5 | 8-16 weeks | 1RM / Wilks |\n| Endurance (5K-marathon) | Polarized training 80/20 | 4-6 | 12-20 weeks | Race time |\n| Hyrox / hybrid | Concurrent strength + running | 5-6 | 16-24 weeks | Total Hyrox time |\n| General fitness | Balanced strength + cardio | 3-4 | Ongoing | Subjective energy, metrics |\n| Body recomp | Maintenance cals + high protein + resistance | 4-5 | 16-24 weeks | Mirror, measurements |\n| Sport-specific | Periodized around season | 4-6 | Season-length | Sport performance |\n| Injury rehab | Progressive loading + mobility | 3-5 | 6-12 weeks | Pain-free ROM |\n\n### Periodization Models\n\n**Linear Periodization** (beginners):\n- Week 1-4: Hypertrophy (3×12 @ 65-70%)\n- Week 5-8: Strength (4×6 @ 75-82%)\n- Week 9-12: Power (5×3 @ 85-92%)\n- Week 13: Deload (2×8 @ 50%)\n\n**Undulating Periodization** (intermediate+):\n- Monday: Heavy (5×5 @ 80-85%)\n- Wednesday: Moderate (3×10 @ 70%)\n- Friday: Light/Speed (4×3 @ 60% explosive)\n\n**Block Periodization** (advanced):\n- Block 1 (3-4 weeks): Accumulation — high volume, moderate intensity\n- Block 2 (3-4 weeks): Transmutation — moderate volume, high intensity\n- Block 3 (2-3 weeks): Realization — low volume, peak intensity\n- Deload: 1 week between blocks\n\n**Polarized (endurance)** — 80/20 rule:\n- 80% of training at Zone 1-2 (easy, conversational)\n- 20% at Zone 4-5 (hard intervals)\n- Almost no Zone 3 (\"grey zone\") — it's too hard to recover from but too easy to improve\n\n---\n\n## 3. Training Program Templates\n\n### 3A. Strength Program (Upper/Lower 4-Day)\n\n```yaml\nweek_template:\n  monday: # Upper A — Strength Focus\n    - exercise: Barbell Bench Press\n      sets: 4\n      reps: 5\n      intensity: \"80-85% 1RM\"\n      rest: \"3 min\"\n    - exercise: Barbell Row\n      sets: 4\n      reps: 6\n      intensity: \"75-80%\"\n      rest: \"2-3 min\"\n    - exercise: Overhead Press\n      sets: 3\n      reps: 8\n      intensity: \"70-75%\"\n      rest: \"2 min\"\n    - exercise: Weighted Pull-ups\n      sets: 3\n      reps: 6-8\n      rest: \"2 min\"\n    - exercise: Face Pulls\n      sets: 3\n      reps: 15\n      rest: \"60s\"\n    - exercise: Tricep Dips\n      sets: 3\n      reps: 8-12\n      rest: \"90s\"\n\n  tuesday: # Lower A — Strength Focus\n    - exercise: Back Squat\n      sets: 4\n      reps: 5\n      intensity: \"80-85%\"\n      rest: \"3-4 min\"\n    - exercise: Romanian Deadlift\n      sets: 3\n      reps: 8\n      intensity: \"70-75%\"\n      rest: \"2-3 min\"\n    - exercise: Bulgarian Split Squat\n      sets: 3\n      reps: 10/leg\n      rest: \"90s\"\n    - exercise: Leg Curl\n      sets: 3\n      reps: 12\n      rest: \"60s\"\n    - exercise: Calf Raises\n      sets: 4\n      reps: 15\n      rest: \"60s\"\n    - exercise: Ab Wheel Rollout\n      sets: 3\n      reps: 10\n      rest: \"60s\"\n\n  thursday: # Upper B — Hypertrophy Focus\n    - exercise: Incline Dumbbell Press\n      sets: 4\n      reps: 10\n      intensity: \"RPE 7-8\"\n      rest: \"2 min\"\n    - exercise: Cable Row\n      sets: 4\n      reps: 10\n      rest: \"90s\"\n    - exercise: Lateral Raises\n      sets: 4\n      reps: 15\n      rest: \"60s\"\n    - exercise: Chin-ups\n      sets: 3\n      reps: 8-12\n      rest: \"90s\"\n    - exercise: Incline Curl + Overhead Tricep Extension (superset)\n      sets: 3\n      reps: 12\n      rest: \"60s\"\n\n  friday: # Lower B — Hypertrophy Focus\n    - exercise: Trap Bar Deadlift\n      sets: 4\n      reps: 8\n      intensity: \"RPE 7-8\"\n      rest: \"3 min\"\n    - exercise: Front Squat\n      sets: 3\n      reps: 8\n      rest: \"2-3 min\"\n    - exercise: Hip Thrust\n      sets: 3\n      reps: 12\n      rest: \"90s\"\n    - exercise: Leg Extension + Leg Curl (superset)\n      sets: 3\n      reps: 12\n      rest: \"60s\"\n    - exercise: Standing Calf Raise\n      sets: 4\n      reps: 12\n      rest: \"60s\"\n    - exercise: Hanging Leg Raise\n      sets: 3\n      reps: 12\n      rest: \"60s\"\n```\n\n### 3B. Running Program (5K → Half Marathon)\n\n**12-Week Base Building Phase:**\n\n| Week | Easy Runs | Long Run | Intervals | Total km |\n|------|-----------|----------|-----------|----------|\n| 1-2 | 3 × 5km | 8km | — | 23km |\n| 3-4 | 3 × 6km | 10km | 1 × 6×400m | 30km |\n| 5-6 | 3 × 7km | 12km | 1 × 5×800m | 35km |\n| 7-8 | 3 × 7km | 14km | 1 × 4×1km | 39km |\n| 9-10 | 3 × 8km | 16km | 1 × 3×1.6km | 43km |\n| 11 | 3 × 8km | 18km | 1 × 6×800m | 46km |\n| 12 | 2 × 6km | 10km | 1 × 4×400m | 28km (taper) |\n\n**Heart Rate Zone Training:**\n\n| Zone | % Max HR | Feel | Purpose | Weekly % |\n|------|----------|------|---------|----------|\n| Z1 Recovery | 50-60% | Very easy, can chat freely | Active recovery | 10-15% |\n| Z2 Aerobic | 60-70% | Comfortable, can hold conversation | Base building | 60-70% |\n| Z3 Tempo | 70-80% | Uncomfortable, short sentences only | Lactate threshold | 5-10% |\n| Z4 Threshold | 80-90% | Hard, few words | VO2max, speed | 10-15% |\n| Z5 Max | 90-100% | All-out, can't talk | Race pace, sprints | 0-5% |\n\n### 3C. Hyrox / Hybrid Program (16-Week)\n\n```yaml\nweekly_structure:\n  monday: # Strength — Upper\n    focus: \"Push/Pull compounds\"\n    duration: \"60 min\"\n    \n  tuesday: # Running — Intervals\n    focus: \"VO2max or tempo\"\n    session: \"8×400m @ 5K pace, 90s rest\"\n    duration: \"45 min\"\n    \n  wednesday: # Hyrox Stations\n    focus: \"2-3 stations practiced\"\n    stations_rotation:\n      - \"SkiErg 1km + Sled Push 50m\"\n      - \"Rowing 1km + Farmers Carry 200m\"\n      - \"Burpee Broad Jumps 80m + Wall Balls 100\"\n      - \"Sandbag Lunges 200m + Sled Pull 50m\"\n    duration: \"45-60 min\"\n    \n  thursday: # Strength — Lower\n    focus: \"Squat/Hinge + single leg\"\n    duration: \"60 min\"\n    \n  friday: # Running — Easy + Strides\n    focus: \"Zone 2 easy + 6×100m strides\"\n    duration: \"40-50 min\"\n    \n  saturday: # Long Session — Hyrox Simulation\n    focus: \"Partial or full simulation\"\n    session: \"4 stations with 1km runs between\"\n    duration: \"60-90 min\"\n    \n  sunday: # Recovery\n    focus: \"Active recovery or complete rest\"\n    options: \"Walk, swim, yoga, mobility\"\n```\n\n---\n\n## 4. Progressive Overload Rules\n\n### Strength Progression\n\n| Level | Progression Rate | Method |\n|-------|-----------------|--------|\n| Beginner | +2.5kg/session (upper), +5kg/session (lower) | Linear |\n| Intermediate | +2.5kg/week or +1 rep/session | Double progression |\n| Advanced | +2.5-5kg/mesocycle (3-4 weeks) | Block periodization |\n\n**Double Progression Protocol:**\n1. Set a rep range (e.g., 3×8-12)\n2. Start at bottom of range with challenging weight\n3. Add 1 rep per session until top of range on all sets\n4. Increase weight by 2.5-5kg, drop back to bottom of range\n5. Repeat\n\n**When Progress Stalls (>2 weeks no improvement):**\n1. Check recovery first (sleep, nutrition, stress)\n2. Deload for 1 week (50% volume)\n3. Change rep scheme (switch from 5×5 to 3×8)\n4. Swap exercise variation (flat bench → incline)\n5. If still stalled after 4 weeks: change program\n\n### Endurance Progression\n\n- **10% Rule**: Increase weekly volume by no more than 10%\n- **3-week build, 1-week back-off** cycle\n- Never increase intensity AND volume in the same week\n- Add a new run day only after current days feel sustainable for 3+ weeks\n\n---\n\n## 5. Nutrition Framework\n\n### Calorie Targets\n\n**Step 1 — BMR (Mifflin-St Jeor):**\n- Male: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5\n- Female: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161\n\n**Step 2 — TDEE (Activity Multiplier):**\n\n| Activity | Multiplier | Description |\n|----------|-----------|-------------|\n| Sedentary | 1.2 | Desk job, no exercise |\n| Light | 1.375 | 1-3 days/week |\n| Moderate | 1.55 | 3-5 days/week |\n| Active | 1.725 | 6-7 days/week |\n| Very Active | 1.9 | 2x/day or physical job + training |\n\n**Step 3 — Goal Adjustment:**\n\n| Goal | Calorie Target | Rate | Duration |\n|------|---------------|------|----------|\n| Aggressive cut | TDEE - 750 | ~0.7kg/week | 8-12 weeks max |\n| Moderate cut | TDEE - 500 | ~0.5kg/week | 12-16 weeks |\n| Slow cut (preserve muscle) | TDEE - 300 | ~0.3kg/week | 16-24 weeks |\n| Maintenance | TDEE | — | Ongoing |\n| Lean bulk | TDEE + 200-300 | ~0.25kg/week | 16-24 weeks |\n| Aggressive bulk | TDEE + 500 | ~0.5kg/week | 12-16 weeks |\n| Recomp | TDEE (± 100) | Scale stable | 24+ weeks |\n\n### Macronutrient Targets\n\n| Macro | Fat Loss | Muscle Gain | Endurance | Maintenance |\n|-------|----------|-------------|-----------|-------------|\n| Protein | 2.0-2.4g/kg | 1.8-2.2g/kg | 1.4-1.8g/kg | 1.6-2.0g/kg |\n| Fat | 0.8-1.0g/kg | 0.8-1.2g/kg | 1.0-1.2g/kg | 0.8-1.2g/kg |\n| Carbs | Remainder | Remainder | Remainder (prioritize) | Remainder |\n\n**Protein Rules:**\n- Spread across 3-5 meals (30-50g per meal for muscle protein synthesis)\n- Within 2 hours post-training (protein + carbs)\n- Before bed: slow protein (casein, Greek yogurt) if optimizing\n- Minimum per meal: 0.4g/kg bodyweight\n\n**Carb Timing for Performance:**\n- Pre-workout (1-2h before): 1-2g/kg — oats, rice, banana\n- Intra-workout (>90 min sessions): 30-60g/hr — sports drink, gels\n- Post-workout (within 1h): 1-1.5g/kg — rice, potato, fruit\n- Rest of day: distribute evenly\n\n### Meal Planning Template\n\n```yaml\nmeal_plan:\n  meal_1_breakfast:\n    time: \"07:00\"\n    example: \"3 eggs + 2 toast + avocado + fruit\"\n    protein_g: 25\n    carbs_g: 45\n    fat_g: 20\n    calories: 460\n\n  meal_2_lunch:\n    time: \"12:00\"\n    example: \"Chicken breast 200g + rice 150g (dry) + vegetables + olive oil\"\n    protein_g: 50\n    carbs_g: 55\n    fat_g: 15\n    calories: 555\n\n  meal_3_pre_workout:\n    time: \"15:30\"\n    example: \"Greek yogurt 200g + banana + honey + oats 40g\"\n    protein_g: 25\n    carbs_g: 60\n    fat_g: 5\n    calories: 385\n\n  meal_4_post_workout:\n    time: \"18:30\"\n    example: \"Salmon 200g + sweet potato 250g + broccoli\"\n    protein_g: 45\n    carbs_g: 50\n    fat_g: 18\n    calories: 540\n\n  meal_5_evening:\n    time: \"21:00\"\n    example: \"Casein shake + peanut butter + berries\"\n    protein_g: 35\n    carbs_g: 15\n    fat_g: 12\n    calories: 310\n\n  daily_totals:\n    protein_g: 180\n    carbs_g: 225\n    fat_g: 70\n    calories: 2250\n```\n\n### Supplement Stack (Evidence-Based Only)\n\n| Supplement | Dose | Timing | Evidence Level | Purpose |\n|-----------|------|--------|---------------|---------|\n| Creatine monohydrate | 5g/day | Any time | ⭐⭐⭐⭐⭐ | Strength, power, lean mass |\n| Caffeine | 3-6mg/kg | 30-60 min pre-workout | ⭐⭐⭐⭐⭐ | Performance, focus |\n| Vitamin D3 | 2000-5000 IU | With fat-containing meal | ⭐⭐⭐⭐ | Immune, bone, mood (if deficient) |\n| Omega-3 (EPA/DHA) | 2-3g combined | With meal | ⭐⭐⭐⭐ | Inflammation, recovery |\n| Magnesium | 200-400mg | Before bed | ⭐⭐⭐⭐ | Sleep, recovery, cramping |\n| Whey protein | As needed | Post-workout or meals | ⭐⭐⭐⭐ | Convenience, hitting protein target |\n| Electrolytes | As needed | During long sessions | ⭐⭐⭐ | Hydration (>60 min or heat) |\n\n**Skip these** (weak/no evidence for healthy people): BCAAs (if eating enough protein), testosterone boosters, fat burners, glutamine.\n\n---\n\n## 6. Recovery & Sleep\n\n### Recovery Priority Stack\n\n| Priority | Factor | Target | Impact |\n|----------|--------|--------|--------|\n| 1 | Sleep | 7-9 hours | Highest — nothing replaces it |\n| 2 | Nutrition | Hit protein + calories | Fuels adaptation |\n| 3 | Stress management | Daily practice | Cortisol kills gains |\n| 4 | Active recovery | 2-3x/week | Light movement, walking |\n| 5 | Hydration | 0.033L/kg + 500ml/hr training | Often overlooked |\n| 6 | Mobility work | 10-15 min daily | Injury prevention |\n| 7 | Massage/foam rolling | 1-2x/week | Minor benefit, feels good |\n| 8 | Cold/heat exposure | Optional | Marginal, context-dependent |\n\n### Sleep Optimization Checklist\n\n- [ ] Consistent bed/wake time (±30 min, even weekends)\n- [ ] Room temperature 16-19°C\n- [ ] Complete darkness (blackout curtains/eye mask)\n- [ ] No screens 30-60 min before bed (or use blue light filter)\n- [ ] No caffeine after 2 PM (or 8-10 hours before bed)\n- [ ] No alcohol within 3 hours of bed (disrupts deep sleep)\n- [ ] Last meal 2-3 hours before bed\n- [ ] Magnesium before bed (glycinate or threonate)\n- [ ] Morning sunlight within 30 min of waking (circadian anchor)\n- [ ] Wind-down routine: reading, stretching, breathing exercises\n\n### Deload Protocol\n\n**When to deload** (any 2 of these):\n- Performance declining for 2+ weeks\n- Persistent fatigue, poor sleep, irritability\n- Joint/tendon soreness that doesn't resolve with rest\n- Motivation dropping significantly\n- After 4-6 weeks of hard training (planned)\n\n**How to deload (pick one):**\n- **Volume deload**: Same weight, 50% fewer sets\n- **Intensity deload**: Same sets/reps, 60% of normal weight\n- **Active recovery week**: Replace training with walking, swimming, yoga\n- **Duration**: 5-7 days\n\n### Overtraining Warning Signs\n\n| Stage | Signals | Action |\n|-------|---------|--------|\n| Overreaching (normal) | Temporary fatigue, slight performance dip | Continue — adaptation coming |\n| Functional overreaching | Fatigue lasting >1 week, motivation dropping | Deload 1 week |\n| Non-functional overreaching | Performance drop >2 weeks, sleep disrupted, mood changes | 2 weeks off, reassess volume |\n| Overtraining syndrome | Chronic fatigue, illness, depression, injury | Medical review, extended rest (months) |\n\n---\n\n## 7. Injury Prevention & Management\n\n### Pre-Workout Warm-Up (10 min)\n\n```\n1. General (3 min): Light cardio — rowing, cycling, or brisk walk\n2. Dynamic stretching (3 min):\n   - Leg swings (10/side)\n   - Hip circles (10/side)\n   - Arm circles (10 each direction)\n   - Inchworms (5)\n   - World's greatest stretch (5/side)\n3. Activation (2 min):\n   - Band pull-aparts (15)\n   - Glute bridges (15)\n   - Dead bugs (10/side)\n4. Movement prep (2 min):\n   - Empty bar/light weight sets of first exercise\n   - Ramp up: 50% × 5, 70% × 3, 85% × 1\n```\n\n### Common Injury Decision Tree\n\n```\nPain during exercise?\n├── Sharp/acute pain → STOP immediately → RICE → See physio if persists >3 days\n├── Dull ache that warms up → Modify (reduce weight 20%, avoid end-range) → Monitor\n├── Pain only after → Usually DOMS or inflammation → Ice, mobility, reduce volume\n└── Chronic nagging pain (>2 weeks) → See physio → Don't train through it\n\nJoint vs Muscle pain?\n├── Joint: More concerning — reduce load, check form, see professional\n└── Muscle: Usually recoverable — DOMS peaks at 24-72h, persistent = potential strain\n```\n\n### Movement Substitution Table\n\n| If THIS hurts | Try THIS instead |\n|--------------|-----------------|\n| Barbell back squat (low back) | Front squat, goblet squat, leg press |\n| Flat bench press (shoulder) | Floor press, neutral-grip DB press, landmine press |\n| Conventional deadlift (low back) | Trap bar deadlift, Romanian DL, hip thrust |\n| Overhead press (shoulder) | Landmine press, high incline press |\n| Barbell row (low back) | Chest-supported row, cable row, machine row |\n| Running (knee/shin) | Cycling, swimming, elliptical, rowing |\n| Pull-ups (elbow) | Neutral-grip pull-ups, lat pulldown, band-assisted |\n\n---\n\n## 8. Body Composition Tracking\n\n### Measurement Protocol\n\n**Weekly (same conditions every time):**\n- Weight: Morning, after bathroom, before food/water, same scale\n- Take average of 7 daily weigh-ins — single days mean nothing\n\n**Bi-weekly:**\n- Waist circumference (at navel, relaxed)\n- Hip circumference (widest point)\n- Optional: chest, arms, thighs\n\n**Monthly:**\n- Progress photos (front, side, back — same lighting, same time)\n- Strength benchmarks (test or estimate 1RM)\n- Endurance benchmarks (time trial or test set)\n\n### Interpreting Progress\n\n| Weight | Waist | Strength | What's Happening | Action |\n|--------|-------|----------|-----------------|--------|\n| ↓ | ↓ | → or ↑ | Fat loss, muscle maintained ✅ | Continue |\n| ↓ | → | ↓ | Losing muscle ❌ | Increase protein, reduce deficit |\n| ↑ | → | ↑ | Lean gain ✅ | Continue |\n| ↑ | ↑ | ↑ | Gaining fat + muscle | Reduce surplus slightly |\n| → | ↓ | ↑ | Recomposition ✅ | Continue — this is ideal |\n| → | → | → | Plateau | Change something — calories, program, or both |\n| ↑ | ↑ | → | Just getting fat ❌ | Reduce calories, increase activity |\n\n### Rate of Weight Change (Healthy Ranges)\n\n| Goal | Male | Female | If faster than this |\n|------|------|--------|-------------------|\n| Fat loss | 0.5-1% BW/week | 0.5-0.8% BW/week | Losing muscle — slow down |\n| Muscle gain | 0.25-0.5% BW/month | 0.15-0.25% BW/month | Gaining fat — reduce surplus |\n\n---\n\n## 9. Training Log & Tracking\n\n### Session Log Template\n\n```yaml\nsession:\n  date: \"YYYY-MM-DD\"\n  type: # strength | cardio | hybrid | recovery\n  duration_min:\n  sleep_hours_last_night:\n  energy_level: # 1-10\n  \n  exercises:\n    - name: \"\"\n      sets:\n        - { reps: , weight_kg: , rpe: }\n        - { reps: , weight_kg: , rpe: }\n      notes: \"\"\n      \n  cardio:\n    type: # run | bike | row | swim\n    duration_min:\n    distance_km:\n    avg_hr:\n    avg_pace:\n    zone_distribution: # e.g., \"80% Z2, 20% Z4\"\n    \n  post_session:\n    overall_rating: # 1-10\n    what_went_well: \"\"\n    what_to_improve: \"\"\n    pain_or_discomfort: \"\"\n```\n\n### Weekly Review Questions\n\n1. Did I hit all planned sessions? If not, why?\n2. Did any lifts progress (weight or reps)?\n3. Was my energy consistently good? (If not → check sleep, nutrition, stress)\n4. Any pain or discomfort developing?\n5. Am I recovering between sessions?\n6. Bodyweight trend this week? (7-day average vs last week)\n7. Am I enjoying training? (Burnout check)\n\n### Monthly Review\n\n```yaml\nmonthly_review:\n  month: \"YYYY-MM\"\n  sessions_completed: # / planned\n  adherence_pct:\n  \n  strength_progress:\n    squat: { start: , end: , change: }\n    bench: { start: , end: , change: }\n    deadlift: { start: , end: , change: }\n    \n  body_comp:\n    weight_start:\n    weight_end:\n    waist_start:\n    waist_end:\n    \n  endurance:\n    weekly_km_avg:\n    best_5k:\n    best_10k:\n    \n  energy_avg: # 1-10\n  sleep_avg:\n  \n  wins: []\n  lessons: []\n  next_month_focus: \"\"\n```\n\n---\n\n## 10. RPE & Autoregulation\n\n### RPE (Rate of Perceived Exertion) Scale\n\n| RPE | Description | Reps in Reserve |\n|-----|-------------|-----------------|\n| 10 | Absolute max, couldn't do 1 more | 0 RIR |\n| 9.5 | Might get 1 more on a great day | 0-1 RIR |\n| 9 | Could definitely get 1 more | 1 RIR |\n| 8.5 | Could get 1-2 more | 1-2 RIR |\n| 8 | Could get 2 more | 2 RIR |\n| 7.5 | Could get 2-3 more | 2-3 RIR |\n| 7 | Could get 3 more, good working weight | 3 RIR |\n| 6 | Warm-up feel, speed work | 4+ RIR |\n\n**RPE Targets by Training Phase:**\n- Hypertrophy: RPE 7-8.5 (2-3 RIR)\n- Strength: RPE 8-9.5 (0-2 RIR)\n- Peaking: RPE 9-10\n- Deload: RPE 5-6\n\n### Daily Readiness Check\n\nBefore training, assess (30 seconds):\n\n| Factor | Green (train as planned) | Yellow (reduce 10-20%) | Red (easy session or rest) |\n|--------|------------------------|----------------------|--------------------------|\n| Sleep | 7+ hours, woke refreshed | 5-7 hours | <5 hours |\n| Soreness | None or mild | Moderate, functional | Severe, limits movement |\n| Motivation | Excited to train | Neutral | Dreading it |\n| Stress | Normal | Elevated | Overwhelming |\n| HRV/RHR | Normal range | Slightly off | Significantly elevated |\n\n**2+ Reds = rest day or active recovery. Don't fight your body.**\n\n---\n\n## 11. Race & Competition Prep\n\n### Taper Protocol (Endurance)\n\n| Weeks Out | Volume Reduction | Intensity | Notes |\n|-----------|-----------------|-----------|-------|\n| 3 | -20% | Maintain | Last long run |\n| 2 | -40% | Maintain | Short sharp intervals OK |\n| 1 | -60% | 2 easy runs + race pace strides | Rest, sleep, hydrate |\n| Race week | -80% | Race day | Trust the training |\n\n### Race Day Checklist\n\n- [ ] Nutrition: Nothing new on race day — practice in training\n- [ ] Last big meal: night before (carb-heavy, low fiber)\n- [ ] Race morning: 2-3h before start, familiar meal (toast + banana + coffee)\n- [ ] Hydration: Sip water morning, don't overdrink\n- [ ] Warm-up: 10-15 min easy jog + 4×100m strides\n- [ ] Pacing: Start conservative, negative split if possible\n- [ ] Fueling (>60 min): 30-60g carbs/hour from gels/drink\n\n### Strength Competition Prep (Powerlifting)\n\n| Weeks Out | Focus | Intensity | Volume |\n|-----------|-------|-----------|--------|\n| 8-6 | Volume accumulation | 70-80% | High |\n| 6-4 | Intensity build | 80-90% | Moderate |\n| 4-2 | Peak singles/doubles | 90-100% | Low |\n| 1 | Openers only | 85-90% | Minimal |\n| Meet week | Rest + opener walkthrough | — | — |\n\n**Attempt Selection:**\n- Opener: Something you can triple any day (90-92%)\n- Second: Goal PR or comfortable single (95-97%)\n- Third: Stretch PR (100-103%)\n\n---\n\n## 12. Special Populations & Adaptations\n\n### Training Over 40\n\n- Warm-ups take longer — add 5-10 min\n- Recovery takes longer — space hard sessions 48-72h\n- Joint health priority — more machine work, less maximal lifting\n- Focus: strength maintenance, mobility, cardiovascular health\n- Deload more frequently (every 3 weeks instead of 4-6)\n\n### Training While Traveling\n\n- **Hotel room workout (no equipment):**\n  - Push-ups (4×max), Pike push-ups (3×10), Bulgarian split squats (3×12/leg)\n  - Single-leg RDL (3×10/leg), Plank (3×45s), Burpees (3×10)\n- **Minimal equipment (bands):**\n  - Add banded rows, banded squats, banded face pulls\n- **Priority order:** Sleep > nutrition > some exercise > perfect exercise\n\n### Female-Specific Considerations\n\n- **Menstrual cycle training:**\n  - Follicular phase (day 1-14): Higher tolerance for volume and intensity\n  - Ovulation (day 14): Peak strength potential\n  - Luteal phase (day 15-28): May need to reduce intensity, increase rest\n  - Menstruation (day 1-5): Train by feel — some women perform fine, others need lighter days\n- **Iron**: Monitor if heavy periods — supplement if ferritin <30\n- **Calorie floor**: Never go below 1200 kcal — hormonal disruption risk\n\n---\n\n## 13. Habit Building & Consistency\n\n### The 2-Minute Rule\nIf motivation is zero, commit to just 2 minutes of the workout. Once you start, you'll usually continue. If you genuinely stop after 2 minutes — that's fine, you maintained the habit.\n\n### Minimum Effective Dose\nWhen life gets chaotic, don't skip — scale down:\n\n| Full Session | Minimum Version | Time |\n|-------------|----------------|------|\n| 60 min strength | 3 compound lifts, 3×5 | 20 min |\n| 10km run | 20 min easy jog | 20 min |\n| Full Hyrox sim | 1 station + 1km run | 15 min |\n| Meal prep Sunday | Cook 1 protein in bulk | 30 min |\n\n### Streak Protection\n- **Never miss twice in a row** — one skip is rest, two is a pattern\n- **Anchor to existing habit** — gym bag by the door, workout clothes laid out\n- **Remove friction** — gym close to home/work, meals prepped, plan written\n\n---\n\n## 14. Common Mistakes\n\n| Mistake | Why It Hurts | Fix |\n|---------|-------------|-----|\n| No progressive overload | Body adapts, stops improving | Track every session, add weight/reps |\n| Too much volume too soon | Injury, burnout | 10% weekly increase max |\n| Skipping deloads | Accumulated fatigue, plateau | Planned deload every 4-6 weeks |\n| Not eating enough protein | Poor recovery, muscle loss | 1.6-2.2g/kg minimum |\n| Cardio killing gains | Excessive interference | Separate by 6+ hours or different days |\n| Program hopping | Never adapting to stimulus | Stick with program 8-12 weeks minimum |\n| Ignoring sleep | #1 recovery killer | 7-9 hours non-negotiable |\n| All-or-nothing mindset | Miss one day → miss the week | Minimum effective dose instead |\n| Comparing to others | Demotivation | Compare to last month's you |\n| No tracking | Can't improve what you don't measure | Log sessions + nutrition |\n\n---\n\n## 15. Natural Language Commands\n\nUse conversational requests:\n\n| Command | What It Does |\n|---------|-------------|\n| \"Build me a training program\" | Creates periodized program from athlete profile |\n| \"Calculate my macros\" | Computes TDEE + macro split for goal |\n| \"Write me a meal plan\" | Generates daily meal plan hitting macro targets |\n| \"Review my training week\" | Analyzes session logs, flags issues |\n| \"Am I overtraining?\" | Checks recovery signals against overtraining markers |\n| \"Substitute [exercise]\" | Finds alternatives based on injury/equipment |\n| \"Plan my race taper\" | Creates taper protocol for upcoming race |\n| \"Track my body composition\" | Interprets weight/measurement trends |\n| \"Create a deload week\" | Generates deload based on current program |\n| \"What should I eat before my workout?\" | Pre-workout nutrition based on session type + timing |\n| \"Help me break through a plateau\" | Diagnoses stall + provides program adjustments |\n| \"Build a home workout\" | No-equipment or minimal-equipment session |\n\n---\n\n## 16. Quick Reference Cards\n\n### The Big 5 Lifts — Cue Cheat Sheet\n\n| Lift | Setup Cues | Execution Cues | Common Fault |\n|------|-----------|----------------|-------------|\n| Squat | Feet shoulder-width, toes 15-30° out, bar on traps | Brace core, break at hips + knees, knees track toes | Knees caving in → cue \"spread the floor\" |\n| Bench | Eyes under bar, arch + retract scapulae, feet flat | Unrack, lower to nipple line, drive through feet | Flared elbows → tuck 45° |\n| Deadlift | Bar over mid-foot, hip-width stance, grip outside knees | Push floor away, bar drags shins, lockout hips | Rounding lower back → brace harder, drop hips |\n| OHP | Bar on front delts, grip just outside shoulders | Brace glutes, press straight up, head through | Leaning back → squeeze glutes tighter |\n| Row | Hinge 45°, arms hang, pull to lower chest | Lead with elbows, squeeze shoulder blades, control down | Using momentum → lighter weight, pause at top |\n\n---\n\n*Built by AfrexAI — the AI-native consultancy. This is what we automate for businesses across 10 industries.*\n","readmeExcerpt":"Fitness & Performance Engine Complete training, nutrition, recovery, and body composition system. From beginner to competitive athlete — periodized programming, macro tracking, injury prevention, and race preparation. Zero dependencies. --- 1. Athlete Profile Brief Before any programming, build the profile: Experience Level Auto-Detection | Signal | Beginner | Intermediate | Advanced | Elite | |--------|----------|--","codeSnippets":[],"executableExamples":[{"language":"yaml","snippet":"athlete_profile:\n  name: \"\"\n  age:\n  sex: # M/F\n  height_cm:\n  weight_kg:\n  body_fat_pct: # estimate if unknown\n  training_age_years: # how long they've been training consistently\n  experience_level: # beginner (<1yr) | intermediate (1-3yr) | advanced (3-7yr) | elite (7+yr)\n  \n  goals:\n    primary: # e.g., \"lose 10kg fat\", \"run sub-3hr marathon\", \"bench 140kg\", \"complete Hyrox\"\n    secondary: # e.g., \"improve energy\", \"build muscle\", \"injury prevention\"\n    timeline: # weeks/months to primary goal\n    \n  current_training:\n    days_per_week:\n    session_duration_min:\n    modalities: [] # strength, running, cycling, swimming, HIIT, yoga, sports\n    current_program: # if any\n    \n  constraints:\n    injuries: [] # e.g., \"left shoulder impingement\", \"knee meniscus tear 2023\"\n    equipment: # home gym, commercial gym, outdoor only, minimal\n    schedule_restrictions: # e.g., \"can only train mornings\", \"travel Tue-Thu\"\n    dietary: [] # vegetarian, vegan, halal, allergies, intolerances\n    \n  health:\n    sleep_avg_hours:\n    stress_level: # 1-10 (10 = extremely stressed)\n    medications: [] # relevant ones only\n    conditions: [] # e.g., \"asthma\", \"type 2 diabetes\", \"hypertension\"\n    \n  metrics:\n    resting_hr:\n    max_hr: # tested or 220-age estimate\n    hr_zones: # if known\n    1rm: # key lifts if applicable\n      squat:\n      bench:\n      deadlift:\n      ohp:\n    run_benchmarks:\n      mile:\n      5k:\n      10k:\n      half_marathon:\n      marathon:"},{"language":"yaml","snippet":"week_template:\n  monday: # Upper A — Strength Focus\n    - exercise: Barbell Bench Press\n      sets: 4\n      reps: 5\n      intensity: \"80-85% 1RM\"\n      rest: \"3 min\"\n    - exercise: Barbell Row\n      sets: 4\n      reps: 6\n      intensity: \"75-80%\"\n      rest: \"2-3 min\"\n    - exercise: Overhead Press\n      sets: 3\n      reps: 8\n      intensity: \"70-75%\"\n      rest: \"2 min\"\n    - exercise: Weighted Pull-ups\n      sets: 3\n      reps: 6-8\n      rest: \"2 min\"\n    - exercise: Face Pulls\n      sets: 3\n      reps: 15\n      rest: \"60s\"\n    - exercise: Tricep Dips\n      sets: 3\n      reps: 8-12\n      rest: \"90s\"\n\n  tuesday: # Lower A — Strength Focus\n    - exercise: Back Squat\n      sets: 4\n      reps: 5\n      intensity: \"80-85%\"\n      rest: \"3-4 min\"\n    - exercise: Romanian Deadlift\n      sets: 3\n      reps: 8\n      intensity: \"70-75%\"\n      rest: \"2-3 min\"\n    - exercise: Bulgarian Split Squat\n      sets: 3\n      reps: 10/leg\n      rest: \"90s\"\n    - exercise: Leg Curl\n      sets: 3\n      reps: 12\n      rest: \"60s\"\n    - exercise: Calf Raises\n      sets: 4\n      reps: 15\n      rest: \"60s\"\n    - exercise: Ab Wheel Rollout\n      sets: 3\n      reps: 10\n      rest: \"60s\"\n\n  thursday: # Upper B — Hypertrophy Focus\n    - exercise: Incline Dumbbell Press\n      sets: 4\n      reps: 10\n      intensity: \"RPE 7-8\"\n      rest: \"2 min\"\n    - exercise: Cable Row\n      sets: 4\n      reps: 10\n      rest: \"90s\"\n    - exercise: Lateral Raises\n      sets: 4\n      reps: 15\n      rest: \"60s\"\n    - exercise: Chin-ups\n      sets: 3\n      reps: 8-12\n      rest: \"90s\"\n    - exercise: Incline Curl + Overhead Tricep Extension (superset)\n      sets: 3\n      reps: 12\n      rest: \"60s\"\n\n  friday: # Lower B — Hypertrophy Focus\n    - exercise: Trap Bar Deadlift\n      sets: 4\n      reps: 8\n      intensity: \"RPE 7-8\"\n      rest: \"3 min\"\n    - exercise: Front Squat\n      sets: 3\n      reps: 8\n      rest: \"2-3 min\"\n    - exercise: Hip Thrust\n      sets: 3\n      reps: 12\n      rest: \"90s\"\n    - exercise: Leg Ex"},{"language":"yaml","snippet":"weekly_structure:\n  monday: # Strength — Upper\n    focus: \"Push/Pull compounds\"\n    duration: \"60 min\"\n    \n  tuesday: # Running — Intervals\n    focus: \"VO2max or tempo\"\n    session: \"8×400m @ 5K pace, 90s rest\"\n    duration: \"45 min\"\n    \n  wednesday: # Hyrox Stations\n    focus: \"2-3 stations practiced\"\n    stations_rotation:\n      - \"SkiErg 1km + Sled Push 50m\"\n      - \"Rowing 1km + Farmers Carry 200m\"\n      - \"Burpee Broad Jumps 80m + Wall Balls 100\"\n      - \"Sandbag Lunges 200m + Sled Pull 50m\"\n    duration: \"45-60 min\"\n    \n  thursday: # Strength — Lower\n    focus: \"Squat/Hinge + single leg\"\n    duration: \"60 min\"\n    \n  friday: # Running — Easy + Strides\n    focus: \"Zone 2 easy + 6×100m strides\"\n    duration: \"40-50 min\"\n    \n  saturday: # Long Session — Hyrox Simulation\n    focus: \"Partial or full simulation\"\n    session: \"4 stations with 1km runs between\"\n    duration: \"60-90 min\"\n    \n  sunday: # Recovery\n    focus: \"Active recovery or complete rest\"\n    options: \"Walk, swim, yoga, mobility\""},{"language":"yaml","snippet":"meal_plan:\n  meal_1_breakfast:\n    time: \"07:00\"\n    example: \"3 eggs + 2 toast + avocado + fruit\"\n    protein_g: 25\n    carbs_g: 45\n    fat_g: 20\n    calories: 460\n\n  meal_2_lunch:\n    time: \"12:00\"\n    example: \"Chicken breast 200g + rice 150g (dry) + vegetables + olive oil\"\n    protein_g: 50\n    carbs_g: 55\n    fat_g: 15\n    calories: 555\n\n  meal_3_pre_workout:\n    time: \"15:30\"\n    example: \"Greek yogurt 200g + banana + honey + oats 40g\"\n    protein_g: 25\n    carbs_g: 60\n    fat_g: 5\n    calories: 385\n\n  meal_4_post_workout:\n    time: \"18:30\"\n    example: \"Salmon 200g + sweet potato 250g + broccoli\"\n    protein_g: 45\n    carbs_g: 50\n    fat_g: 18\n    calories: 540\n\n  meal_5_evening:\n    time: \"21:00\"\n    example: \"Casein shake + peanut butter + berries\"\n    protein_g: 35\n    carbs_g: 15\n    fat_g: 12\n    calories: 310\n\n  daily_totals:\n    protein_g: 180\n    carbs_g: 225\n    fat_g: 70\n    calories: 2250"},{"language":"text","snippet":"1. General (3 min): Light cardio — rowing, cycling, or brisk walk\n2. Dynamic stretching (3 min):\n   - Leg swings (10/side)\n   - Hip circles (10/side)\n   - Arm circles (10 each direction)\n   - Inchworms (5)\n   - World's greatest stretch (5/side)\n3. Activation (2 min):\n   - Band pull-aparts (15)\n   - Glute bridges (15)\n   - Dead bugs (10/side)\n4. Movement prep (2 min):\n   - Empty bar/light weight sets of first exercise\n   - Ramp up: 50% × 5, 70% × 3, 85% × 1"},{"language":"text","snippet":"Pain during exercise?\n├── Sharp/acute pain → STOP immediately → RICE → See physio if persists >3 days\n├── Dull ache that warms up → Modify (reduce weight 20%, avoid end-range) → Monitor\n├── Pain only after → Usually DOMS or inflammation → Ice, mobility, reduce volume\n└── Chronic nagging pain (>2 weeks) → See physio → Don't train through it\n\nJoint vs Muscle pain?\n├── Joint: More concerning — reduce load, check form, see professional\n└── Muscle: Usually recoverable — DOMS peaks at 24-72h, persistent = potential strain"}],"parameters":{},"dependencies":[],"permissions":[],"extractedFiles":[],"languages":["typescript"],"docsSourceLabel":"CLAWHUB","editorialOverview":"Fitness & Performance Engine Fitness & Performance Engine Complete training, nutrition, recovery, and body composition system. From beginner to competitive athlete — periodized programming, macro tracking, injury prevention, and race preparation. Zero dependencies. --- 1. Athlete Profile Brief Before any programming, build the profile: Experience Level Auto-Detection | Signal | Beginner | Intermediate | Advanced | Elite | |--------|----------|--","editorialQuality":{"score":100,"threshold":65,"status":"ready","wordCount":362,"uniquenessScore":69,"reasons":[]}},"media":{"evidence":{"source":"no-media","verified":false,"confidence":"low","updatedAt":"2026-04-15T00:45:39.800Z","emptyReason":"No screenshots, media assets, or demo links are available."},"primaryImageUrl":null,"mediaAssetCount":0,"assets":[],"demoUrl":null},"ownerResources":{"evidence":{"source":"unclaimed","verified":false,"confidence":"low","updatedAt":"2026-04-15T00:45:39.800Z","emptyReason":"This page has not been claimed by the agent owner."},"hasCustomPage":false,"customPageUpdatedAt":null,"customLinks":[],"structuredLinks":{"docsUrl":null,"demoUrl":null,"supportUrl":null,"pricingUrl":null,"statusUrl":null},"customPage":null},"relatedAgents":{"evidence":{"source":"protocol-neighbors","verified":false,"confidence":"medium","updatedAt":"2026-10-10T06:53:15.705Z","emptyReason":null},"items":[{"id":"8ebccd8e-3863-4187-8355-c3f14e1f9edf","entityType":"agent","canonicalPath":"/agent/iofficeai-aionui","slug":"iofficeai-aionui","name":"AionUi","description":"Free, local, open-source 24/7 Cowork app and OpenClaw for Gemini CLI, Claude Code, Codex, OpenCode, Qwen Code, Goose CLI, Auggie, and more | 🌟 Star if you like it!","url":"https://github.com/iOfficeAI/AionUi","homepage":"https://www.aionui.com","source":"GITHUB_REPOS","protocols":["MCP","OPENCLAW"],"capabilities":[],"safetyScore":100,"overallRank":70,"updatedAt":"2026-10-09T19:11:12.944Z","createdAt":"2026-02-25T03:38:16.584Z","downloads":null},{"id":"b917f68a-ebff-438e-84f8-3f4b2494c0bc","entityType":"agent","canonicalPath":"/agent/activepieces-activepieces","slug":"activepieces-activepieces","name":"activepieces","description":"AI Agents & MCPs & AI Workflow Automation • (~400 MCP servers for AI agents) • AI Automation / AI Agent with MCPs • AI Workflows & AI Agents • MCPs for AI Agents","url":"https://github.com/activepieces/activepieces","homepage":"https://www.activepieces.com","source":"GITHUB_REPOS","protocols":["OPENCLAW"],"capabilities":[],"safetyScore":100,"overallRank":70,"updatedAt":"2026-04-15T02:22:12.426Z","createdAt":"2026-02-25T03:38:12.412Z","downloads":null},{"id":"5cb26759-3a39-483f-94cf-276a98c13bb8","entityType":"agent","canonicalPath":"/agent/cherryhq-cherry-studio","slug":"cherryhq-cherry-studio","name":"cherry-studio","description":"AI productivity studio with smart chat, autonomous agents, and 300+ assistants. Unified access to frontier LLMs","url":"https://github.com/CherryHQ/cherry-studio","homepage":"https://cherry-ai.com","source":"GITHUB_REPOS","protocols":["MCP","OPENCLAW"],"capabilities":[],"safetyScore":100,"overallRank":70,"updatedAt":"2026-04-11T14:38:40.986Z","createdAt":"2026-02-25T03:38:19.379Z","downloads":null},{"id":"6f6582d0-5d76-4f0f-b81d-86520247950b","entityType":"agent","canonicalPath":"/agent/copilotkit-copilotkit","slug":"copilotkit-copilotkit","name":"CopilotKit","description":"The Frontend for Agents & Generative UI. React + Angular","url":"https://github.com/CopilotKit/CopilotKit","homepage":"https://docs.copilotkit.ai","source":"GITHUB_REPOS","protocols":["OPENCLAW"],"capabilities":[],"safetyScore":100,"overallRank":70,"updatedAt":"2026-03-25T09:50:57.846Z","createdAt":"2026-02-25T03:39:14.617Z","downloads":null}],"links":{"hub":"/agent","source":"/agent/source/clawhub","protocols":[{"label":"OpenClaw","href":"/agent/protocol/openclew"}]}}}