Every Friday at 10 a.m. ET, a scheduled Claude agent refreshes a living "Hevy Workout Log" document with that week's strength-training data, body measurements, and a progress photo. The automation runs fully unattended, with no human in the loop after the owner sets it up. The agent pulls information from three independent systems: the Hevy fitness-tracking API, a Google Drive photo folder, and the living document. It reconciles those sources against a date range, determines what's new versus already recorded, and writes structured, formatted updates in the correct places. This requires more judgment than a simple script or webhook. The scheduled task starts a fresh agent session every Friday at 10 a.m. ET with the full task specification and API key included in the prompt. The Hevy API is the source of truth for workouts from `GET /v1/workouts` and body measurements from `GET /v1/body_measurements`; both endpoints are paginated. Google Drive holds the "Progress Pics" folder, which the agent searches by file timestamp. Claude Docs, through a Claude Artifact, is the living document: it has one tab for each weekday and a Weekly Summary tab, and the agent edits it in place with structured operations rather than full rewrites. To embed a photo, the agent downloads the Drive file locally, uploads it to the Claude Artifact asset store, converts it to a document-native blob, and references it as a Markdown image. There is no custom backend, database, or glue code. The agent calls each system's API directly and keeps the orchestration logic in its reasoning for that run. Step-by-step: 1. Read the document's current state and find the most recent week already recorded in the Weekly Summary tab. 2. Call the Hevy API and determine which Monday–Friday week has just ended, making sure today's date is past that week's Friday. 3. Check whether that week's row is already in the Weekly Summary table, fully populated, and contains the latest matching photo. If everything is already recorded, there may be nothing to update, but the agent still checks for a newer photo that may have appeared in Drive after the data was written. 4. Pull per-set details for every workout that week, including the exercise, weight, and reps. Compute total daily lifted volume by summing weight × reps for each set on each day. 5. Search the Google Drive photos folder for images timestamped within that Monday–Sunday window. Select the single most recent image, replacing any older photo already embedded for that week. 6. Pull body measurements from the same week and calculate weekly averages for weight and body fat, along with the week's waist reading. Convert units as needed from kilograms to pounds and centimeters to inches. 7. Update the Weekly Summary tab with one row per week, including daily volumes, weekly averages, and the progress photo. 8. Update each weekday tab with a dated section containing the workout name, a per-exercise set-by-set table, and a Total row for summed volume and reps. If no workout was logged, add a note instead. 9. Send the human a plain-language summary every time, describing what changed or confirming that nothing changed, because nobody is watching the scheduled run live. The workflow is idempotent without a database. There is no job-tracking table; on each run, the agent reads the live document, compares dates, and checks whether cells are filled before deciding what to write. Progress photos are not tagged by week, so the agent matches them only by whether their Drive timestamp falls within the Monday–Sunday window. It explicitly selects the most recent match, allowing a better photo taken later in the week to replace an earlier embedded photo. The workflow also handles the multi-hop process required to embed an image in a live document: Drive file to local download, artifact asset upload, document-native blob conversion, and Markdown image reference. If the Hevy API key is revoked, the task stops cleanly and tells the owner to generate a new key and provide it, rather than failing silently or looping. Because the workflow runs on a schedule without anyone watching, its specification requires a notification every time, including when nothing changed. This keeps the automation auditable even when it performs no updates.

My friend is a competitive runner who wears a Garmin watch for every session. Each run produces a spreadsheet's worth of data: pace, heart rate, cadence, ground contact time, vertical oscillation, and power, broken down lap by lap. Garmin Connect shows the numbers but can't explain them. It can't tell him whether a late pace drop came from fatigue, wind, or a hill, or whether his fitness is really improving. I built Stride to add that meaning for runners who already have the data. 1. Export a CSV from Garmin and drop it into Stride. 2. Stride runs sports-science style analysis. Aerobic fitness tracks heart rate within each pace band week over week, so a lower heart rate at the same pace signals improving fitness. 3. It monitors training load ratio for signs that volume is rising too quickly. 4. It builds a running economy score from form metrics. 5. It watches left/right ground contact balance, since a steady drift away from 50/50 can be an early warning sign. 6. The Environment layer adds weather and elevation, so a slow lap into a headwind is judged fairly. 7. AI Coach sends a structured 30-day summary to Claude, which returns a plain-English brief on trends, environmental factors, and things to watch. 8. What-If answers questions grounded in his own data, such as his likely 5K time on a flat, windless course or what pace to target if race day hits 25 degrees C. The result is less time staring at numbers and more time running with purpose. Stride stops short of medical advice or prescribed training plans. It delivers the insight, and the runner and his coach make the decisions. Note: the screenshots use a 60-day synthetic demo profile, so all numbers are illustrative.

I built a recovery-aware cycling coach in Claude for myself, a 60-year-old masters rider. It reads my training and recovery data every morning and tells me whether to go hard, go easy, or rest. It is for masters athletes who recover more slowly than they used to and want a coach that plans around that. 1. I set up a Claude Project with a detailed coaching prompt. It covers my role for Claude, my current training plan, my zones and FTP, and the lessons from my own data about recovering at 60: 72 hours between hard efforts, three weeks to recover from a big multi-day block, and missed hard sessions get skipped, not made up. "You are a cycling coach, exercise physiologist, and sports nutritionist for a 60-year-old masters athlete. Prioritize research on athletes aged 45–65. Cite a study for every physiological claim, or don't make it. Plan around slower masters recovery. Refer anything medical to my doctor. Every review ends with interview questions." 2. I connected Strava through MCP so Claude reads my rides, runs, and lifts directly. 3. I connected Garmin's Personal API through an MCP server so Claude reads overnight HRV, resting heart rate, sleep, and Body Battery. 4. A scheduled task on my Mac runs at 6:45 every morning. It pulls Garmin, Strava, and MyFitnessPal data and rewrites my "Training Command Center" dashboard with a readiness call (go hard, easy, or rest) and coaching notes. My phone gets a link. 5. I check in by chat daily and after big sessions. Claude replies with a verdict, findings with numbers, the exact next session (watts, pace, or sets), and two to four questions about what the data can't show, like motivation, sleep, and appetite. 6. My answers outrank the watch. Readiness is ranked by motivation, then sleep, then appetite, with Garmin data breaking ties, because my HRV did not turn out to predict how well I ride. 7. Noteworthy sessions go into a running "Living Doc" in the Project, so the coach keeps what each season taught. The result is a daily readiness call and a specific next session, built around how I actually recover at 60.

As a busy father, I was tired of not having the fitness features I needed, so I used Lovable to create an accountability schedule for workouts and nutrition. Step-by-step: 1. I identified the fitness features I needed as a busy father. 2. I used Lovable to build a fitness app around those needs. 3. I created an accountability schedule for working out and nutrition.

Training for a triathlon means three sports and a plan that is fiction by Wednesday. A static plan does not know I slept badly, skipped Tuesday's swim, or that Saturday's long ride wrecked me. Adjusting for that is what you actually pay a coach for. I wanted the adjusting without the retainer. So I built it in ChatGPT Work: a Project holding my plan, plus a scheduled agent run each morning that checks the plan against what my body actually did, then fixes the week. Disclosure: I built freddy, the connector feeding ChatGPT my training and recovery data, so I am not neutral here. Step-by-step: 1. Connect your sources at freddy.coach. For triathlon it is whatever records your swims, rides and runs: Garmin Connect, Polar, Suunto, WHOOP or intervals.icu. I use Oura for sleep and recovery, Garmin Connect for sessions, Hevy for strength. History backfills automatically, so the plan is built on your real training rather than what you tell it you did, which is usually flattering. 2. Add freddy as a custom connector: Settings, then Connectors or Apps and Connectors, then Add new, then custom MCP server. The URL is https://freddy.coach/mcp. Sign in and approve read access. Do it on the web; the mobile app cannot add custom connectors. 3. Connect Google Calendar and turn on write actions. This is the step people miss: write actions are off by default, so until they are enabled through action controls the agent can read your week but not change it. With writes on, ChatGPT Work creates and edits events. 4. Create a Project and put the durable facts in the project instructions: race date and distance, realistic weekly hours, immovable days, injury history, weakest discipline, and how blunt you want it. Long-lived facts only, never this week's session. 5. In the project, with freddy on, ask it to build the block: a periodised plan to race day, justified against your actual last 8 weeks rather than a textbook ramp. Keep the plan as a file in the project so every run starts from the same document, and have it write the week's sessions to the calendar with type, duration and intensity in the event body. 6. Schedule the daily run for mid morning, after you are up and your sources have synced. Last night's sleep does not exist anywhere until the watch or ring syncs, so a 5am run reports on the night before last. The standing prompt: "Using freddy, check whether I completed yesterday's planned session: pull yesterday's workouts with type, duration and intensity and compare against what the plan called for. Then pull last night's sleep and this morning's recovery including HRV and resting heart rate, plus training load over the last 7 days, compared against my own 30 day baseline rather than population norms. Then look at today's planned session on my calendar and decide whether it still makes sense. If it does, confirm in one line. If not, change the calendar event to the session I should actually do, put the reason in the event body, and update the plan file. Tell me what you changed and why, naming which source each conclusion came from. If two sources disagree, say so rather than averaging. Never compare HRV across different sources. If anything is ambiguous, such as an unrecorded session or a workout matching no planned one, ask me instead of guessing. Under 250 words." 7. Let it run a week before trusting it, and read what it changed rather than skimming. Expect to tune the instructions early: the usual failure is turning cautious after one poor night, fixed by a line saying a bad night is noise and to downgrade only on a trend or after a hard day. Two things to know. Depending on your approval settings, a run either makes the change or holds it for a tap. Know which you chose: it is the difference between waking to a changed calendar and a proposed one. And agent runs are metered, so keep the daily check narrow and save long reasoning for a weekly review. What surprised me is how good it is at catching the sessions I quietly did not do. It is easy to tell yourself you are on plan, harder when something reads yesterday's file and notes the intervals were short. Gotchas. Make it commit to one call on today's session; "listen to your body" is what you already had. Make it name the source behind each conclusion so you can tell a real finding from a confident guess. Never let it compare HRV across sources, because RMSSD and SDNN are different measurements, not different units, so mixing them looks meaningful while being nonsense. Scheduled runs auto-pause if ignored, so if the check stops arriving, look there before blaming the connector. It is not a certified coach and I would not rehab an injury with it. It is very good at holding a plan, watching what happened, and closing the gap before it becomes a lost week. Cost: freddy is free for one source, but this is cross source so it is the paid plan, $49 a year, on top of ChatGPT. Individual triathlon coaching runs a few hundred a month.

I built a running coach with Claude. After years of using apps to track runs, I wanted something closer to an actual coach instead of just a collection of data points. I opened a Claude Project, connected it to Google Calendar, and gave it standing instructions with real guardrails. It has been my coach for the last six months and has helped me avoid injury while increasing my monthly mileage. It plans my week, logs every run from my watch data, catches when I’m ramping up too quickly, tracks how close my shoes are to retirement, and rewrites my calendar when life disrupts my plans. Step-by-step: 1. I created a Claude Project called “Running Coach.” 2. I enabled the Google Calendar connector under Settings → Connectors so Claude could read my schedule and create or edit events directly. 3. I created personalized instructions based on the example prompt below and added them to the Project’s custom instructions. 4. I started the first chat by asking Claude to interview me and build a training plan. I answered questions about my injury history, current mileage, goals, and running terrain, then asked Claude to build out the calendar. 5. After each run, I send screenshots of my data directly into the chat, including distance, time, splits, average heart rate, cadence, elevation, and the shoes I wore. Claude logs the run, compares it with recent runs, and flags patterns. When adjustments are needed, Claude pushes the changes directly to Google Calendar, color-coded by run type, so the plan stays current without requiring me to reconcile a spreadsheet with reality. 6. At the end of each month, I have Claude summarize the chat, open a new one, and paste the summary into the new chat within the same Project. Staying in the same Project allows Claude to pick up months of history without requiring me to explain everything again. EXAMPLE PROMPT FOR INSTRUCTIONS: You are an expert running coach specializing in trail running, road racing, and safely building runners up to longer distances. Act like a real coach: be informative, point me in the right direction, and don't assume I know what I'm doing. Ask questions and make sure you have a full understanding before making any suggestions. HARD RULES — these are guardrails, not suggestions. Tell me when I'm violating one, even if I push back. - 80/20: roughly 80% of my weekly volume is easy, conversational effort. Only ~20% is hard. - Never increase weekly mileage more than 10% over the previous week. - Every 3rd or 4th week is a cutback week — cut volume by 20-30%. - Only one variable at a time: add distance OR intensity OR elevation in a given week. - Long run stays under ~30% of weekly volume. - Track mileage on each pair of shoes. Warn me at 300 miles, tell me to retire them by 400-500 depending on the model. - If I report pain that changes my gait, that's a stop — not a "run through it." Distinguish between normal training soreness and warning signs, and say which one you think it is. HOW TO COACH ME - Connective tissue adapts slower than cardio. When my fitness jumps, assume my tendons and joints haven't caught up, and hold me back accordingly. - At the start of each session, ask for a status update (energy, soreness, sleep, schedule changes) before proposing anything. - When I paste run data, log it and compare it to recent runs. Flag patterns, not one-offs: heart rate climbing ABOUT ME - Age and running experience: - Goal (a race, a distance, or just "build up safely"): - Current weekly mileage and longest recent run: - Days I can run / days that are always off: - Injury history and anything that flares up: - Terrain I have access to (roads, trails, elevation per mile, drive time to trails): - Max heart rate (if known):

I like to chart the tendencies of the Little League hitters I coach. I track their hot zones, how they perform when they’re ahead or behind in the count, and where they chase pitches outside the strike zone. Manus built an app that lets me use a phone or tablet to chart every pitch in each at-bat. It compiles the data into CSV files and visual charts showing swing percentage, whiff percentage, contact percentage, and on-base percentage. The hitters can view the charts during games. Step-by-step: 1. I identify the hitting tendencies I want to track, including hot zones, performance by count, and pitches chased outside the strike zone. 2. I use a phone or tablet to chart every pitch in each at-bat. 3. I use the app to compile the data into CSV files and visual charts. 4. I have the hitters review the charts during games.

I asked ChatGPT to watch a video of me snowboarding and create a visual guide showing what I’m doing wrong, along with the correct form and dos and don’ts for improving my snowboarding. Step-by-step: 1. I asked ChatGPT to watch a video of me snowboarding. 2. I asked it to identify what I’m doing wrong. 3. I asked it to create a visual guide showing the correct form and the dos and don’ts for improving my snowboarding.

I wanted a way to keep score during pickleball games and know which side of the court to serve from, so I made a pickleball scorekeeper for my Garmin Instinct 2 watch. When I open the app on my Garmin watch, I can keep score, see which side of the court to serve from, and know whose turn it is to serve. It supports both singles and doubles games, which is something none of the other pickleball apps can do. I thought I knew enough about VS Code to upload the app myself, but Garmin’s compiler was difficult to use. I had Claude walk me through the upload process step by step so I wouldn’t miss anything. Step-by-step: 1. I made a pickleball scorekeeper for my Garmin Instinct 2 watch. 2. I used the app to keep score, identify which side of the court to serve from, and track whose turn it is to serve. 3. I included support for both singles and doubles games. 4. I tried to upload the app myself using VS Code, but Garmin’s compiler was difficult to use. 5. I used Claude to walk me through the upload process step by step.

I’m on a GLP-1 medication that heavily suppresses my appetite, and I’m also managing a bilateral vestibular condition that causes balance and gaze issues. I needed a way to hit my protein and calorie targets despite having a low appetite, track body composition accurately, log vestibular symptoms, connect my actual training data, and get coaching guidance that reflects my situation instead of generic fitness-app advice. I built FuelStrong: three connected apps created with Claude over many sessions. They include a daily tracker for meals, water, energy, and training check-ins; a Progress and analytics module; and a standalone Vestibular symptom tracker. They share a Cloudflare Worker and D1 database backend, with KV for cross-device sync. I describe a feature or problem to Claude in plain language. Claude proposes structural options, I push back or choose a direction, and Claude writes the HTML, CSS, and JavaScript. I program my lifts in Fitbod using an Upper/Lower/Upper split, with an arms-and-back priority and the Build Muscle goal. I export those workouts as CSV and drop them into FuelStrong’s import zone, which parses exercises, sets, reps, and volume into my training history. Custom foods receive macro estimates through a Claude API call routed through my own Worker endpoint. Evolt body-scan data feeds dynamic calorie and protein targets based on BMR × activity factor, minus a deficit, with hard floors instead of static numbers. The Vestibular module intentionally uses open text fields for now, so Claude and I can identify which data matters before formalizing the inputs. Everything syncs across devices through Cloudflare KV. The coaching layer uses a three-tier framework—evidence floor, confirmed operating range, and aspirational target—to drive every recommendation. Two calorie floors, a daily target of approximately 1,000–1,100 kcal and a weekly average of approximately 1,300–1,400 kcal, reflect that chronic under-eating—not missed protein—is the real GLP-1 risk. Muscle mass has remained stable since my February 2026 baseline, so the coaching treats that as a genuine win rather than a plateau. Vestibular-training coaching connects dry-needling focus areas—SCM, suboccipitals, and splenius capitis/cervicis—to gaze-stabilization symptoms, since cervical proprioception substitutes for non-functional vestibular canals. The result is one dashboard that brings together training, nutrition, body composition, vestibular symptoms, and coaching logic. My muscle mass has held stable through it all. Step-by-step: 1. I describe a feature or problem to Claude in plain language, review its structural options, choose a direction, and have Claude write the HTML, CSS, and JavaScript. 2. I use FuelStrong’s daily tracker to record meals, water, energy, and training check-ins, while the Progress and analytics module tracks body composition and related trends. 3. I program my Upper/Lower/Upper workouts in Fitbod with an arms-and-back priority and the Build Muscle goal. 4. I export Fitbod workouts as CSV and import them into FuelStrong so it can parse exercises, sets, reps, and volume into my training history. 5. I route Claude API requests for custom-food macro estimates through my own Cloudflare Worker endpoint. 6. I use Evolt body-scan data to calculate dynamic calorie and protein targets from BMR × activity factor, minus a deficit, while maintaining hard floors. 7. I log vestibular symptoms in the standalone Vestibular tracker using open text fields while Claude and I determine which inputs should eventually be formalized. 8. I sync the three apps across devices through the shared Cloudflare Worker, D1 database, and KV backend. 9. I use the evidence floor, confirmed operating range, and aspirational target framework to guide recommendations, including the daily and weekly calorie floors. 10. I connect vestibular-training coaching to dry-needling focus areas and gaze-stabilization symptoms, then use stable muscle mass since the February 2026 baseline as a positive outcome rather than treating it as a plateau.

I built Shots2Points, a golf scoring app for iPhone and Android, using AI as my development partner. The idea came from organising and playing in golf society events. Stableford scoring itself isn’t particularly complicated, but running an event can be. Organisers have to prepare groups, handicaps, and courses; collect scores from different groups; calculate results; manage withdrawals and ties; and eventually produce a leaderboard. I wanted to simplify that process while also providing an easy scoring app for ordinary casual rounds. The unusual part is how I built it. I’m not a professional software developer, and I don’t have a development team. I started by describing what I wanted the app to do to AI and gradually turned the idea into a working product. My workflow evolved into this cycle: idea → discussion → specification → implementation → real-world test → refinement. I repeat it for each feature. Step-by-step: 1. I define the problem and user experience with ChatGPT. I discuss ideas, challenge assumptions, work through workflows, and decide how a feature should behave before changing the code. 2. Once the behaviour is clear, I turn the idea into an implementation task. I use AI to specify exactly what needs to change, including edge cases and how the new feature should interact with existing functionality. 3. I build and inspect the code with Cursor. Cursor works directly with the project codebase, allowing AI to investigate existing code, implement changes, and report exactly what it changed. I test the result rather than simply accepting AI-generated code. 4. I test development versions on real iOS and Android devices. I follow the actual user journey, take screenshots or capture errors when something isn’t right, and bring those results back into the AI workflow. 5. I use AI to diagnose problems, make another targeted change, and test again. The result is a real cross-platform application rather than a prototype. Shots2Points includes free casual Stableford scoring and an Event Mode designed for golf societies and groups. Organisers can create events, import players, allocate groups, and allow each group to enter scores while everyone follows a live leaderboard. Building the app has required much more than generating code. AI has helped me work through database design, APIs, authentication, in-app purchases, App Store and Google Play requirements, debugging, user-interface decisions, testing, and release management. The biggest lesson for me has been that AI doesn’t remove the need to understand the problem or make decisions. It gives one person access to capabilities that would traditionally have required several different specialists. I provide the product knowledge, requirements, judgement, and testing; AI provides much of the technical capability and an extraordinarily fast feedback loop. That combination allowed me to take a personal idea for improving golf scoring and event management and turn it into a functioning iOS and Android product.

I built a workflow to select music for a senior fitness class that suits the participants’ general age range and meets the program’s criteria of approximately 120 BPM. I also require the music to be danceable and have a 4/4 beat. After a successful summer using AI-suggested, danceable Motown songs from the 1970s, I continued using AI to help with music selection. I don’t have a music background or the knowledge to do this myself, so I appreciate the help. Yesterday, a participant commented on how enthusiastic she was about the music. Her response was simple: “I love the music.” Step-by-step: 1. I considered the general age range of the senior fitness class participants. 2. I used the program’s target of approximately 120 BPM as a selection criterion. 3. I added my own requirements that the songs be danceable and have a 4/4 beat. 4. I used AI to suggest songs that fit those criteria, including danceable Motown songs from the 1970s during the summer. 5. I used participant feedback to confirm that the music was well received.

I built a fantasy hockey assistant with Claude Code for my Yahoo league. It supports two parts of the league: running our in-person draft and managing my team during the season. For the draft, it runs on my laptop as a live draft board. I enter each pick as it is announced, and the assistant re-ranks the remaining players based on what my roster still needs. The rankings combine projection sources with three seasons of NHL statistics, and each player is scored according to how much they would help in each of our ten categories. The board flags players who will likely be selected before my next pick, identifies injury and regression risks, and opens a detail card for any player with projections, historical data, and a short plain-English assessment. A separate display goes on the TV for the room, showing the pick clock, the next player on deck, and recent picks. After the final pick, the view switches to projected standings for every team, color-coded by category. During the season, I paste in my roster, and the assistant pulls the NHL schedule, starting-goalie reports, and injury news. It suggests the best lineup for each day, ranks free agents by value and by games played that week, and projects my weekly head-to-head matchup category by category. It can also ask Claude to propose a lineup and explain its recommendations, which costs about ten cents per run in API credits. Yahoo’s API is read-only. If it supported write access, I would probably have the app manage my team autonomously. Step-by-step: 1. I built the fantasy hockey assistant with Claude Code for my Yahoo league. 2. During the in-person draft, I run the assistant on my laptop as a live draft board and enter each pick as it is announced. 3. The assistant re-ranks the remaining players based on my roster’s needs, using projection sources, three seasons of NHL statistics, and each player’s value across our ten categories. 4. I use the board’s flags and player detail cards to evaluate likely pre-next-pick selections, injury and regression risks, projections, historical data, and plain-English player assessments. 5. I display the pick clock, next player on deck, and recent picks on a separate TV view, then switch that view to color-coded projected standings by category after the final pick. 6. During the season, I paste in my roster so the assistant can pull the NHL schedule, starting-goalie reports, and injury news. 7. I use that information to set daily lineups, rank free agents by value and weekly games played, and project my head-to-head matchup category by category. 8. When needed, I ask Claude to propose a lineup and explain its recommendations, at a cost of about ten cents per run in API credits. 9. Because Yahoo’s API is read-only, I currently use the assistant for recommendations rather than autonomous team management.

I built an open-source fitness tracking app in Flutter, but the core workflow is the AI-agent architecture that designed it, built it, and now coaches from its data. For years, I tracked workouts in OneNote. The records were messy, difficult to search, and inconsistent. Excel went out of date as soon as I skipped a week. When I tried chatting with LLMs about my training, the problem was similar every time: no context, no memory, and no awareness of the weights I was using. Each conversation started from zero. The solution has two layers. Gym Tracker is a Flutter app with a local SQLite database that structures workout data properly. It includes 33 pre-populated exercises across 10 muscle groups, separate strength and hypertrophy records, multiple runs with pace, body stats, and full session history. There are no subscriptions, accounts, or cloud dependencies. The database is a file I own. Deschamps is the AI agent that reads the database and knows my full training history. It is not a chat window that forgets between messages; it is a tactician with long-term recall of my personal bests, progression, and injuries. The app stores the data, and Deschamps turns it into decisions. Step-by-step: 1. I defined the data architecture. Fitness data is operational data, so I gave it a schema, a query layer, and an agent that respects its history. I designed a SQLite schema with five tables, proper constraints, and a 10-category muscle taxonomy enforced by a CHECK constraint. 2. I wrote architectural prompts for AI coding agents. I run a team of specialized AI agents using OpenClaw, an open-source agent framework. I act as the CTO agent: I design the systems and delegate implementation to coding agents, including Forge, Cline, and Claude Code. I provide the vision, and they provide the execution. 3. The coding agents built the Flutter app with clean architecture, the repository pattern, Provider state management, and real-time cross-screen refresh. For each iteration, I review the result, refine the prompt, and ship. 4. I designed the database for dual access. The app writes to it, and the AI agent reads from it. They use the same file and schema. In external database mode, the app opens a `.db` file directly, allowing both the app and Deschamps to read and write simultaneously. This creates the bridge between the data layer and the intelligence layer. 5. I shipped the app across Windows, macOS, Linux, Android, and iOS from one codebase. The Android APK is available as a direct download from GitHub. 6. Deschamps reads the database and programs the next session using the full training history. Every session, weight, and body statistic remains structured data without summarization loss. The data is the context. 7. I made everything open source: the app, the agent prompts, and the architecture documentation. My company, Executive Mind (executivemind.io), uses the same agent-first model with seven AI agents and $40/month in total compute, running real operations 24/7. The result is a fitness tracker that remembers everything, an AI coach that never forgets, and a data layer designed from the start for both humans and machines to read. Links: krisracette.me/gym-tracker · github.com/Roughn3ck/gym_tracker · executivemind.io

I built an archery app that uses AI to detect arrows and bullseyes on an archery target. It groups the arrows, measures how tight the groupings are, and calculates each arrow’s distance from the bullseye. It also shows the arrows’ locations and their relationship to the bullseye—for example, whether a shot is too far left, right, high, or low, or is dead on. The app can use targets from competition standings to score a shoot according to different standards. After shooting a set of arrows, the archer takes a photo, and the AI detects the target, identifies one or more bullseyes, predicts which arrows are intended for each target, and completes the measurements and scoring almost instantly. The results can then be sent to a coach, who can provide feedback, tips, and techniques to help improve the archer’s shooting. I trained my own model using 3,000 photographs that I took and hand-labeled with the bullseyes and arrows identified. I ran a series of training sessions over several weeks and refined the model to improve its accuracy. It currently achieves about 95% accuracy for arrows and about 90% accuracy for bullseyes. Step-by-step: 1. I took 3,000 photographs of archery targets. 2. I hand-labeled the arrows and bullseyes in those photographs. 3. I trained my own AI model in a series of sessions over several weeks. 4. I refined the model to improve its detection accuracy. 5. An archer shoots a set of arrows and takes a photo of the target. 6. The app detects the target, one or more bullseyes, and the arrows, then predicts which arrows are intended for each target. 7. The app groups the arrows, measures grouping tightness and distance from the bullseye, identifies each arrow’s position relative to the bullseye, and scores the shoot according to the selected standard. 8. The results are sent to a coach for feedback and advice on improving the archer’s shooting.

The week before leaving for a multi-day hiking trip, I used to spend hours tracking weather sites, trail conditions, and flood and closure alerts—even though I knew everything could change the next day or by the time I left. Now I have Claude handle the research. First, I give it the basics: trail details, entry and exit points, dates, group size, and permit information. These details do not change, so they provide context for everything else. Then I ask it to search for current weather, fire, flood, and closure alerts; permit status; and recent trip reports covering water and trail conditions. I ask it to cite the source for each item. I do not let it answer from memory because conditions are too time-sensitive. I also ask it to build me a Plan B. After years of living in the mountains, I know how quickly conditions can change. Most people skip this, but I recommend always having a backup plan. I ask Claude to turn the terrain into specific decision rules, such as "Turn back if snow above 8,000ft" or "skip the crossing if water's above knee height". Finally, I set it up to give me a daily report—usually five days before the trip, two days before, and on the morning of departure—and to flag only what changed. Step-by-step: 1. I provide Claude with the trail details, entry and exit points, dates, group size, and permit information. 2. I ask it to search for current weather, fire, flood, and closure alerts, permit status, and recent trip reports about water and trail conditions. 3. I require a source citation for each item and do not let it rely on memory because the conditions are time-sensitive. 4. I ask it to create a Plan B and turn the terrain and conditions into clear decision rules, such as "Turn back if snow above 8,000ft" or "skip the crossing if water's above knee height". 5. I schedule reports for five days before the trip, two days before, and the morning of departure, with updates limited to what changed.

BiteTrack makes calorie tracking simple with AI. Step-by-step: 1. Log a meal using a photo, voice, text, barcode, or food search. 2. BiteTrack’s AI identifies the food and estimates its calories, protein, carbohydrates, and fats. 3. Track daily nutrition, weight, and progress in one place. 4. Receive personalized nutrition recommendations based on health and fitness goals. 5. Monitor progress over time with detailed analytics to stay on track. Whether you're trying to lose weight, gain muscle, or maintain a healthy lifestyle, BiteTrack helps you make smarter nutrition decisions every day.

I enjoy researching football accumulators, but I did not want a workflow that simply asks AI for “the best bets.” I wanted a repeatable process that starts with evidence, makes uncertainty visible, and is allowed to say “pass.” I started building it on 4 August 2026. The result is a private Football Lab covering the Premier League, Championship, and League One. It is for personal research and entertainment only—not a public tips service, income claim, or automated betting system. The workflow pulls public football data into a private, traceable store, then cleans, reconciles, and blends it before analysis: - football-data.co.uk: 7,420 normal-context matches from 2021–22 to 2025–26, including results, basic statistics, referees, and historical odds. I excluded COVID-affected 2020–21. - Fixture Download: An initial 2026–27 schedule snapshot containing 1,484 fixtures across the three divisions. - Premier League public match feed: A five-season layer covering referees, cards, event timing, added time, and 469 penalty kicks split into scored, saved, and missed. - Official Premier League Transfer Watch and BBC Sport: A source ledger for squad movement. - Official EFL appointment pages: Timestamped Championship and League One weekend checks. Schedules, appointments, and transfers retain their source and capture time instead of becoming untraceable web snippets. Step-by-step: 1. I validate fixture identity, duplicates, dates, missing fields, and team-name mismatches before modelling. I then reconcile the sources into a common club and fixture record. A tidy report built on a broken fixture list is still wrong. 2. I build separate Elo and Poisson baselines that turn historical team performance and home advantage into expected goals and home/draw/away probabilities. The divisions remain separate, so Championship form is not quietly treated as Premier League form. Each fixture is predicted before its result updates the model, preventing hindsight from creeping in. I backtested the baseline against 1,484 completed 2025–26 fixtures to establish an honest benchmark rather than claim a magic model. 3. I add context that the baseline cannot see alone. When an official referee appointment is confirmed, I timestamp it and match it to the fixture. The Lab can then show competition-specific cards, dismissals, and—where Premier League evidence exists—penalty-kick and added-time patterns. The question is not whether a referee picks a winner, but whether the match environment looks more volatile or the sample is too thin to support a useful conclusion. Unknown or changed appointments remain neutral. 4. I maintain a private append-only ledger of source-backed squad movement and label every club as established, promoted, relegated, or limited history. A signing does not automatically improve a probability, and an old-division record is not treated as identical new-division form. Until those effects earn a tested role in the model, they widen uncertainty or rule out a fragile fixture. 5. I begin with the complete fixture board rather than a short list of favourites. For every game, I combine baseline probabilities, expected goals, team context, confirmed squad changes, referee environment where evidence exists, and unresolved live checks. I write a plain-English match story explaining what the baseline sees, what could make the fixture fragile, and whether the sensible outcome is candidate, watch, or pass. 6. I preserve the full board in a private Weekend Sheet, along with the model read and reason, uncertainty flags, and the small number of research candidates that survive the checks. There can be up to seven candidates, but seven is never a quota: three strong games means three, and none means pass. 7. Before results, I record each run’s data cutoff, model version, and referee-status snapshot. After the round, a separate debrief compares the original probabilities and swerves with what happened, checks whether the flags caught fragile fixtures, and identifies one bounded improvement. The Lab remains in private paper-run mode while a recurring live results source, appointment capture, and market checks earn their own evidence gates. AI helps turn public-source data into an inspectable research workflow. It makes uncertainty visible and treats “pass” as just as valid as a confident call.

I recently had an Evolt body scan. I've uploaded my results to Claude, shared my daily habits (sleep, diet, schedules, etc.), and asked it to create a full workout and diet plan based on the areas I want to improve. I was also able to include my recent Oura ring report to see if there's anything wrong with me. Will I follow it? We'll see.... Step-by-step: 1. I uploaded my Evolt body-scan results to Claude. 2. I added context about my sleep, diet, schedule, daily habits, goals, and the areas I wanted to improve. 3. I included my recent Oura report so the analysis could consider recovery and other wearable data alongside the scan. 4. I asked for a complete workout and diet plan tailored to the combined information. 5. I reviewed the plan as one organized starting point instead of trying to reconcile each source manually.

I love golf, but many of the courses I most want to play are private and nearly impossible to access unless you know a member. Instead of manually emailing clubs, searching charity events, asking for introductions, and trying to remember who I contacted months ago, I built a Private Golf Access Agent in ChatGPT. The goal is to identify legitimate opportunities to play highly rated private clubs without simply paying my way in. I gave the agent 50 target clubs across the Northeast and Mid-Atlantic, including 10 “moonshot” courses where an invitation would be extremely difficult. The agent acts more like a golf-access researcher, relationship manager, and outreach assistant than a chatbot. It researches each club, identifies access paths, finds the right person, personalizes outreach, tracks every interaction, monitors opportunities, and recommends what to do next. I still approve every email before anything is sent. That matters because I don’t want the agent spamming clubs, inventing relationships, or continuing after someone says no. The system looks for legitimate paths, including professional introductions, complimentary charity or special-event opportunities, reciprocal access, personalized direct outreach, unused guest spots, golf-project requests, and long-term relationship opportunities. Step-by-step: 1. I divided the 50 clubs into moonshots, elite targets, and high-quality targets. 2. I had the agent research each club independently, including its leadership, PGA professionals, policies, events, social media, recent news, reviews, charitable connections, and possible introductions. 3. The agent identified the most appropriate contact and researched why that person made sense. 4. Before writing, it gathered specific details so each email was clearly personalized rather than a blast. 5. I trained its cold-outreach persona to sound like a blend of me and two or three sales trainers I admire, including Josh Braun-style low-pressure curiosity, short conversational writing, humor, and an easy way to say no. 6. The agent can learn new skills and add them to its protocol. For example, when it struggled to find employee email addresses, I taught it my Google search method. That method is now part of the workflow it uses for future clubs. 7. I tracked everything in a live Google Sheet showing the current status, progress, next action, opportunity status, and whether I need to approve something. The current status column is highlighted so I can check where every club stands in real time. The statuses include: Researching → Ready for AJ Review → Outreach Sent → Conversation Open → Opportunity Identified → Monitoring. 8. If there is no immediate path, the agent does not keep bothering the club. It moves the club into monitoring mode and waits for a better opportunity. 9. When someone responds, the system keeps the relationship history so future communication builds on the real conversation. The live tracker is shown in a Google Sheet status screenshot. What I like most is that the AI isn’t doing one isolated task. It handles the repetitive parts of an ongoing objective—research, qualification, contact discovery, personalization, organization, monitoring, and follow-up—while leaving the important judgment calls with me. Eventually, I want it operating like a 24/7 private-golf-access concierge: 50 clubs being researched and monitored, with me only getting involved when the agent finds something worth acting on. TOOLS USED: ChatGPT, Gmail, Google Sheets, Google Drive/Docs, web research, and AI agents/automations.