Check-in 2026-06-25: wrist-friendly reboot plan + nutrition/steps tracking workflow

- Updated fitness-trainer agent to include LoseIt! calorie goal and Google
  Pixel step tracking in the check-in workflow
- Added commit step to check-in workflow
- Wrote first workout plan: Full Body A (wrist-friendly reboot)
- Logged initial check-in with status and preferences

.opencode/agents/fitness-trainer.md

@@ -35,14 +35,23 @@ When they want to check in, follow this structure:
 
 1. **Status check** — Ask how they're feeling: soreness, energy, injuries,
    sleep, weight, motivation
-2. **Review** — Check the last planned workout log. Did they complete it? How
+2. **Nutrition & Steps** — Ask if they'd like to review/adjust their LoseIt!
+   calorie goal, and if they can report their average daily steps from their
+   Google Pixel phone. Log these numbers in the check-in entry. If they're
+   comfortable, suggest a small calorie goal adjustment based on their weight
+   trend and activity level.
+3. **Review** — Check the last planned workout log. Did they complete it? How
    did each exercise feel? Update the log with results if needed
-3. **Adjust** — Based on feedback + programming guidelines + history, adjust
+4. **Adjust** — Based on feedback + programming guidelines + history, adjust
    the next session (weight, volume, exercise selection, or rest day)
-4. **Plan** — Write a new workout plan to `logs/workouts/<YYYY-MM-DD>-<slug>.md`
+5. **Plan** — Write a new workout plan to `logs/workouts/<YYYY-MM-DD>-<slug>.md`
    with exercises, sets, reps, weights, and any notes. Present it to them
-5. **Log** — Write a brief check-in entry to `logs/checkins/<YYYY-MM-DD>-checkin.md`
+6. **Log** — Write a brief check-in entry to `logs/checkins/<YYYY-MM-DD>-checkin.md`
-   summarizing the conversation and any decisions made
+   summarizing the conversation and any decisions made. This includes calorie
+   goal, steps, weight, and workout results.
+7. **Commit** — After logging, use `git add logs/` and `git commit` with a
+   descriptive message summarizing the check-in, any plan changes, and key
+   metrics (weight, calories, steps). Do NOT push unless asked.
 
 ## Log format
 

logs/checkins/2026-06-25-checkin.md

@@ -0,0 +1,9 @@
+# Check-in: 2026-06-25
+**Feeling:** Just back from a week-long vacation with the kids. Catching up on sleep. Wrist is feeling good — ortho surgeon cleared him today (ahead of schedule, no brace needed, "let pain be your guide"). Still has stiffness, ROM limitations, and pain with hard grip or pressing. Weight: ~214 lb. No training for a few months, some hiking on vacation.
+**Review:** No prior workout logs. Discussed previous light training (core work, nordic curls, hip thrusts, etc.). Cannot do the big four lifts (bench, squat, deadlift, OHP) yet due to wrist.
+**Adjustments:** Designed a 3-day full body wrist-friendly reboot program avoiding heavy grip/pressing loads. Day 1 written as a plan. Will iterate based on feedback after each session.
+**Next session:** `logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md`
+**Preferences noted:**
+- Prefers 5AM workouts (45-60 min), sometimes 7-9PM after kids' bedtime
+- Uses LoseIt! app for calorie tracking (fixed calorie goal — open to adjustments)
+- Uses Google Pixel phone for step tracking (can report steps during check-ins)

logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md

@@ -0,0 +1,22 @@
+# Workout: Wrist-Friendly Reboot — Day 1 (Full Body A)
+**Date:** 2026-06-25
+**Program:** Custom (Wrist Rehab / Re-entry)
+**Status:** Plan
+
+## Exercises
+
+- **Goblet Squats:** 3x10-12 @ 30-40 lb dumbbell (cupped in both hands — easy on wrist)
+- **Landmine Rows:** 3x10-12 per arm @ 45-65 lb (neutral grip, start with just the bar)
+- **Hip Thrusts:** 3x15 @ 135 lb (barbell with pad or dumbbell on hips)
+- **Nordic Curls:** 3xAMAP @ bodyweight (use assisted band if needed on the Freak Athlete bench)
+- **Lateral Raises:** 3x15 @ 10-15 lb dumbbells (controlled, no wrist strain)
+- **Ab Roller:** 3x10-15 @ bodyweight (from knees)
+- **BikeErg:** 10 min @ easy pace (Zone 1-2, just to get blood flowing)
+
+## Notes
+
+- First session back after several months off + wrist fracture recovery (5.5 weeks post-op).
+- Everything at RPE 6-7. Re-entry, not a PR push.
+- **Pain = guide** — if any exercise causes wrist pain, stop, lighten, or sub it out.
+- Use straps for any pulling exercise if grip is an issue.
+- Total time should be ~45-60 minutes.