Health & Wellness

Health & Wellness holds two halves of the same thing: how you train and how you eat. The area opens on two tabs, Fitness and Nutrition, and both feed the same weekly plan.

Fitness

Your fitness profile is where you say what you are training for, what you can actually commit to, and what shape you are starting from. The Health planner reads it when it sequences your training week, so a profile that says three sessions and a bad knee produces a different week from one that says six and no constraints.

Training log. Each session you record lands here: what you did, and how it went. Log from the desktop, or from the Train tab on the Companion while you are still in the gym.

Body metrics. Weight check-ins and the measurements you choose to track, recorded over time rather than as a single current number.

Right now. A free-text note for whatever is true this month: an injury you are working around, a race you are building towards, a stretch where you have no time. The planner reads it, so it is worth keeping current.

Nutrition

Targets. asambl can work out your daily calorie and protein targets from your details rather than making you look them up. Set them yourself if you would rather.

Stock your kitchen. A guided setup that captures your staple foods and your go-to meals. This exists so your first weekly menu and shopping list are built from things you actually eat, instead of a generic meal plan you will ignore.

Meal diary. What you ate, with macro estimates and a daily tally against your targets. Add a meal by hand on the desktop, or from the Meals tab on the Companion, where scanning a product barcode fills in the details for you.

What the planner does with it

Training and nutrition are planned together, because they constrain each other. A heavy training week changes what you need to eat; a week with no time to cook changes what you can realistically train for. Both are drafted by the same planner in the same pass.

Your training and eating also work around the rest of your week rather than competing with it. Sessions land where you have the energy and the gap for them, which is why the energy answer you give at intake changes what this area proposes.

Where it lives

Health & Wellness stores its files under 20_Life_OS/Fitness/:

20_Life_OS/Fitness/
  Fitness_Profile.md      what you are training for
  Nutrition_Profile.md    your targets, staples, and go-to meals
  TrainingLog.md          your logged sessions
  BodyMetrics.md          weight and measurements over time

They are plain Markdown, so you can read or back them up in any editor. Editing inside asambl keeps everything in step.