Last updated: 2026-08-11 by agent (ingested Zones JSON + interview responses) • KB source of truth • Nightly refresh before midnight • Access from any device
☐ Clinical practice / supervision / Whitworth brand
☐ Nutrition: Ate out? (aim no)
Zones data via daily JSON export from app (label with type + 1-10 rating). Nightly agent refresh.
Quick stats Energy: 7/10 (example from prior) Recent: 2 hrs focused work
Daily Habits
Morning Routine (anchor, 3-4am start)
1. Morning prayers
2. Downstairs + start audiobook
3. Prepare pre-workout
4. Stretch
5. 2-mile run
6. Lift (rotate legs/push/pull every 3 days; form/reps focus, not heavy)
7. Help kids ~6-6:30am
8. Shower + 1 min cold exposure
Fitness Minimums (target every day)
• At least 2-mile run
• At least 250 active calories in yellow-to-orange zones (watch + Zones app) Export JSON daily from Zones Flask app (include type like push/pull/legs + rating 1-10). Example below ingested.
Work / Ops
• Work on this life tracker project
• Clinical practice (supervision + building brand/career at Whitworth) Clients Tue/Wed/Thu. Summer: more side projects. School year: teaching 8-2 + grading.
Nutrition Rough Pattern
Workout first → ~8am double-scoop protein shake → Lunch (tuna or leftovers) → Family dinner + snacks. Simplified metric: "Ate out today or not?" (aim for no = good adherence).
Tell agent or send data by evening for midnight refresh.
Goals
Daily Fitness Habits 2-mile run min + 250 active cal yellow-orange zones. VO2 max >52 (stay above). Avg HR per workout as quality metric. Morning routine anchor.
Daily Project + Clinical Work Life tracker project + clinical practice (supervision, Whitworth brand/career goals). 5-year plan for clinical to be added.
tawney.family cash engine Status: active | Target: $500+/mo | Next: more parent/couples resources + CEUs
Family AI sovereignty Status: active
Agent handles decomposition into habits, projects, metrics. Overarching: revenue streams + wise investments for family.
Health (Apple Health • 2018–2026 + new priorities)
Body Mass ~184–205 lbs (146 measurements)
Recent cluster: 190–205 lbs
New / Priority Metrics
• VO2 max: Goal to get and stay above 52 (seasonal via running volume + zones)
• Zones training: 250+ active cal yellow-orange (Zones app JSON incoming)
• Avg heart rate per workout (preferred quality metric over 1/5/10RM lifts)
• Other: Heart Rate (~1.23M samples), Active Energy, Steps, Sleep (331 analyses)
Recent Example Ingested (2026-08-09 Zones JSON - Strength)
Traditional Strength Training (push/pull/legs, rated 6/10 "pretty good")
Duration: 46.7 min | Active cal: 295 kcal (met target)
Zones: Warm-up 67.5% (1892s), Fat-burn 31.65% (886s), Cardio 23s
HR: Avg 107 bpm (max 141) | Intensity avg 58% | METs 3.7 From Zones export. User labels type + rating on send. Part of morning routine after run.Recent Run - 2026-08-11 Morning Indoor (from screenshot)
2.01 mi in 22m 22s | 285 kcal active (met target) | Pace 11'07"/mi
Zones: CARDIO 78% (18min), FAT BURN 17% (4min), PEAK 5% (1min)
Avg Intensity 78% (67-90%) | 9.9 METs | 3,586 steps | 160 spm cadence Strong cardio focus. Good for VO2. Part of morning routine. Screenshot (JSON too large for Discord).
Source: full export preserved. Ask agent for trends (e.g. "VO2 max progress", "running volume").
Life KB + Tracker (this dashboard) Status: active • Separate CF Pages PWA (tawney-life.pages.dev) • Nightly refresh • Agent-updatable from KB. Example data from Zones JSON + responses now live.