Heart-first
Health & Training
Private. One household. Your data only.
Today
Heart & vitals
——Resting HR
—HRV
—Blood pressure
—Blood O₂
—Sleep
—Readiness
—Steps
—Distance (mi)
Log BP in Body, or connect Oura/Withings later.
Today's checklist
Today's fuel
0/ target
Last 30 days
AI insight
No insight yet — tap Generate (needs the Anthropic key set).
Watching
- No flagged labs.
Fuel
0/ target
Recent foods Tap one to add it again
Search foods
Search the USDA food database, set the amount, and add it straight to your day.
Add a meal
Logged
Train
Muscles worked today
—Highlighted = today's session. Tap a muscle to see which exercises train it.
Warm up first
—A few minutes before you lift — primes the muscles you're about to train and lowers injury risk.
Log today's session
—No program loaded for today — add your exercises below, or load a program in How-to → Program setup.
Cool-down stretches
—After your workout — stretches for the muscles you just trained, plus a few basics. Ease in, no bouncing.
This week
To load or switch your 3 / 4 / 5-day program, go to the How-to tab → Program setup. (Kept there so your week can't be reset by accident.) Tap a day's dropdown above to change just that day.
Log a workout
Log an activity
Did something active outside a lifting session? Log it here — walking, a sport, a swim. It all counts.
Recent
Activity calendar
Body
Your body at a glance
This tab is your log — weigh-ins, blood pressure & ECG. Heart & recovery live on the Ring tab; full body-composition (with healthy-range guides) on the Scale tab.
Review weigh-ins
From the scale/import — confirm the ones that are you, discard anyone else's. Your child's readings should be discarded (minors aren't tracked).
Blood pressure & heart rate
ECG rhythm
Screening & trend only — bring results to your doctor. Withings Body Scan fills this automatically once connected.
Sleep & recovery (Oura)
Each day's ring readings. Populates once Oura is connected.
Weight & body composition
Your weight range (for scale attribution)
Imported/synced weigh-ins go to Review first. Manual entries here save directly. Tap ✕ to remove a confirmed reading.
Connected devices
Withings
BP cuff + Body Scan (weight, body comp, ECG, vascular age)
Oura Ring
Sleep, HRV, resting HR, readiness, SpO2, activity
Fitbit
No ring? A Fitbit feeds the same sleep, HRV, resting HR, SpO2 & activity.
Withings: one login connects every Withings device. Oura: create a token at cloud.ouraring.com → Personal Access Tokens. Weigh-ins still go to Review.
The app also syncs when you open it, if it's been longer than this. Oura finalizes each night's sleep the next morning, so today can look empty until then.
Labs
Add a result
Results
Compare bloodwork
Your two most recent panels, side by side — and how your training, fuel and routine in between line up with what moved.
Informational only — not medical advice or a diagnosis. Discuss results with your doctor.
Health records
Upload bloodwork PDFs, imaging, or notes. Claude can read these (and your structured labs) via the MCP connection.
Medications & supplements
Enter what you take regularly — set it once, no daily logging. The AI insight uses it to look for possible correlations with your heart metrics and labs. Informational only, not medical advice.
How-to
Guides
Pick a feature to see step-by-step instructions. Tap a guide to open it.
Program setup
Pick a training split and load it. This replaces your current week's days & exercises — your logged workouts are kept. You'll be asked to confirm.
Device connections
Disconnecting lives here, out of the way, so you can't tap it by accident on the Body tab. You'll reconnect from Body if you ever need to.
Withings
Oura Ring
Fitbit
Progress
Activity calendar
Progress photos
Take a front, side, and back shot from the same spot, same distance, and same lighting each time. They link to your account so you can watch your progress over months.
Timeline
No photos for this pose yet.
—
Settings
About you
Used to personalize calorie targets, strength estimates, and your metric healthy-range guides.
Tutorial videos
Download exercise tutorials to this device so they play instantly and work offline. When you tap “▶ Tutorial” in Train, it plays the local copy if you’ve downloaded it, otherwise it streams or opens YouTube.
Checking…
📺 Tutorials stream from YouTube on this account. Downloads are managed by the admin.
Main tutorials
Other versionsequipment alternatives
Tennis coaching videos
🥋 Jiu-Jitsu videos (HD)
My Gym machines
Photograph the machines at your gym, label each, and (optionally) tie it to an exercise version. The photo then shows in that exercise's version list in Train — so you know exactly which machine to walk to.
🎬 Exercise clips
Calendar & reminders
Subscribe on iPhone (Calendar → Add Subscription) or Google Calendar (Other calendars → From URL) to get your workout schedule and reminders.
Claude AI
AI features (chat, insights, photo meals, document reading) can run on your own Claude API key. It is stored encrypted and never shown again.
Status: —
Mind
Father Framework
The book is being revised. The new key-takeaways audio and PDF will appear here when they're ready.
Loading the spelling app…
🧠 Memory training
Lessons on how to memorize anything — memory palaces, pegs, and other tricks — coming soon.
Daily Routine
—Change your mindset
—
Walk tall
—
Every doorway
Everywhere you walk
📜 View history
Purpose · Vision · Goal
The foundation of the routine. Write your goal in the present tense, as if it's already yours.
Morning — write your goal
Write your goal out, say it out loud, and feel it as already done. Repeat it to impress it on your subconscious.
📜 View history
Evening — ten gratitudes
The last thing each day: write ten things you're grateful for, and feel each one.
📜 View history
Speak it out loud
Repetition is how a mindset changes. Practice saying your goal and power affirmations aloud on the Articulate tab.
Daily reminders
Choose a time of day and get a nudge on your phone — then attach what to listen to, read, or do. Add the app to your home screen first; notifications need that.
Oura Ring
—Connect your Oura ring
Create a Personal Access Token at cloud.ouraring.com → Personal Access Tokens, then paste it in Settings → Devices.
No ring? You can connect a Fitbit instead — it feeds this same screen.
Sync
—
Heart rate
From the ring's 5-minute samples — the freshest Oura provides. It's not a continuous live monitor and can lag a few minutes.
History
—Each day's ring readings. Tap a day to expand the full detail.
Body Scan
—Connect your Withings BodyScan 2
One Withings login connects every Withings device. Open Settings → Devices to link it, then step on the scale — your readings land in Review first, then appear here.
Sync
—
Body composition map
History
—Each scan's readings. Tap a scan to expand the full detail.
Chat
AI is off for your account — add your own Claude API key in Settings, or ask the admin.
Wellness assistant — informational only, not medical advice. It sees only your data. It can remember things you tell it (notes below) and mark a medication started/stopped, but changes nothing else in the app.
🧠 Notes Claude remembers
Tell the chat things like “I stopped my meds 3 weeks ago” or “I was on vacation last week” and they’ll be saved here so future chats and insights know. Remove any that are stale.
Articulate
—Speak your goal & affirmations
Repetition is how a mindset changes. Say each line out loud, with feeling, as if it's already true.
Goal
Affirmation
Set your goal on the tab to speak it here.
Daily speech workout
Pick a length, then say each phrase out loud as the timer paces you. A few minutes a day builds a stronger, clearer voice.
Phrase library
Say it with fewer, stronger words. Hear the weak version, then the powerful one, and say it out loud.
Play all plays only the powerful (correct) versions back to back. Turn on Repeat to loop them and burn them in.
Yoga
Yoga class
—Plays each pose in order, holding longer at the start and quickening as the class flows. Tap a pose's ▶ above to watch just that one.
All poses
Recent
Jiu-Jitsu
Program
Pick a curriculum, then upload its schedule photo. Tap a day on the calendar to see that class's techniques and watch them before you go in.
Calendar
—All moves
——
Recent classes
Tennis
Coach's guide
One cue per session · 5:1 praise · end on a success · Dad first, coach second.
Rules of the game
Score card
Watch first — the strokes
Before Lesson 1: see each skill on YouTube — every link jumps to the right spot in the video.
Lesson plans
—All drills
Recent sessions