HealthDash Demo — Week of Apr 12

Cardio — Run / Walk Log

Distance by Session miles

Heart Rate & Calories Burned

Date	Distance	Duration	Avg HR	Cal	Effort
Apr 20	2.13 mi	34:12	142 bpm	239	Hard
Apr 20	1.94 mi	32:34	137 bpm	227	Moderate
Apr 21	2.65 mi	43:03	134 bpm	307	Moderate
Apr 22	0.71 mi	11:42	131 bpm	60	Easy
Hit Refresh to load Apr 23–25 sessions from Notion

Current week: Apr 19–25. No cardio Apr 19. Apr 20 shows two separate walks. Hit Refresh for complete week data.

Nutrition — Meal Log (May 4–10)

Daily Calories tracked entries only

Apr 12–13 entries logged without macro data. All days likely under-reported.

Macros by Day g tracked

Daily Macro Targets Goal: fat loss + muscle · 192 → 175 lbs

Showing most recent logged day. Hit Refresh to update with live Notion data.

Meal Breakdown Apr 14–22 · hit Refresh to load from Notion

Date	Meal	Type	Cal	Protein	Carbs	Fat
Click Refresh Data to load meals from Notion.

Blood Pressure History

Systolic / Diastolic Trend most recent readings on file

Latest readings from Jun–Jul 2025 import. Log a new reading in Notion to update.

Recent Readings

May 4, 2026 149 / 94 — bpm Stage 2

May 2, 2026 168 / 93 — bpm Stage 2

May 1, 2026 147 / 93 — bpm Stage 2

Apr 29, 2026 145 / 96 — bpm Stage 2

Apr 27, 2026 154 / 97 — bpm Stage 2

Apr 26, 2026 174 / 104 — bpm Stage 2

Apr 24, 2026 144 / 94 78 bpm Stage 2

Trend: Every reading since Apr 24 is Stage 2. Peak was 174/104 on Apr 26. May 4 reads 149/94 — slightly lower but still elevated. Seven consecutive Stage 2 readings warrants a call to your doctor.

Strength Training

Logged This Week

Date	Workout Type	Exercise	Sets	Reps	Weight
Apr 20	Upper Body Push Day	Shoulder Press	3	12	40 lbs
Apr 20	Upper Body Push Day	Tricep Press	3	12	85 lbs
Apr 20	Upper Body Push Day	Chest Press	3	12	55 lbs
Apr 20	Upper Body Push Day	Dumbbell Overhead	3	12	30 lbs
Apr 22	Pull & Core	Cross Pull Cable	3	12	25 lbs
Apr 22	Pull & Core	Preacher Curls	3	12	45 lbs
Apr 22	Pull & Core	Lever Machine Row	3	12	70 lbs
Apr 22	Pull & Core	Cable Bar Push Down	3	12	42.5 lbs
Apr 24	Leg Day	Squats	3	12	180 lbs
Apr 24	Leg Day	Leg Extension	3	12	100 lbs
Apr 24	Leg Day	Leg Curls	3	12	80 lbs

✅ 3 full strength sessions logged this week (Apr 20: Push, Apr 22: Pull, Apr 24: Leg Day). Perfect consistency.

Coaching Narrative

What the data says. What to do next.

Based on your Notion logs · Jun 15-Jun 21, 2026

For Jun 15-Jun 21, nutrition logging covered 7/7 days and 12 meals, averaging 800 calories, 42g protein, 81g carbs, and 34g fat on logged days. Cardio logged 2 sessions for 3.3 miles and 317 active calories; 0 sessions included heart-rate data, so average HR is unavailable this week. Blood pressure had 0 readings, leaving no weekly average and no trend to interpret. Strength training reached 1/3 completed days with 12 logged sets across Pull & Core work, leaving the 3-day weekly target short by 2 sessions.

🩺

Blood Pressure - No Weekly Average

Week avg: unavailable because 0 BP readings were logged from Jun 15-Jun 21.
With 0 readings, the trend is unavailable; aim for 5+ seated morning readings this week.
Action: take BP after 5 quiet minutes, before caffeine, and log it immediately.

🏋️

Strength - 1 of 3 Days Completed

1/3 strength days completed with 12 total logged sets, all on Jun 15.
Workout type covered: Pull & Core, with tricep press, shoulder press, chest press, and dumbbell overhead press.
This week: schedule all 3 sessions first; if time is tight, use full-body work instead of waiting for the perfect split.

🥩

Nutrition - Complete Logging, Protein Low

7/7 days logged with 12 meals, so accountability was much better than the prior week.
Averages on logged days: 800 cal · 42g protein · 81g carbs · 34g fat.
Protein averaged 133g below the 175g target. Front-load 40-60g by lunch before dinner choices get constrained.
Best day was Jun 20 at 97g protein, but it also carried the week-high 2,175 calories; repeat the protein structure with leaner defaults.

🏃

Cardio - 2 Sessions, Needs More

2 sessions totaled 3.3 miles and 317 active calories.
Logged sessions: Jun 16 2.16 mi/200 cal and Jun 18 1.09 mi/117 cal.
0 sessions included average HR, so intensity cannot be assessed this week.
Next: add at least 2 more walks and make sure HR is captured on each session.

⚡

One-time setup: "Send to Notes" button

Once you do this once, the Send to Notes button on the shopping list will create an Apple Note instantly — every week, from any browser session.

Open the Shortcuts app on your Mac
Open your existing "Shopping List to Notes" shortcut (or create a new one with that exact name)
Delete the existing "Create Note" action if there is one
Add the action: "Get Clipboard"
Then add a second action: "Create Note"
In the "Create Note" action, set the Body field to the output of "Get Clipboard" — drag it in or tap the field → Insert Variable → Clipboard
Save the shortcut

The button now copies the list to your clipboard first, then fires the shortcut. "Get Clipboard" grabs it reliably — no URL encoding issues.

Meal Plan — Week of Apr 19–25, 2026

7-Day High-Protein Plan

Target: 2,500 cal · 175g protein · 280g carbs · 75g fat · Low sodium

Shopping List — Week of Apr 19–25

Grocery List

Everything you need for the meal plan above

Cardio — All Sessions (Apr 13 – present)

Distance by Session miles · all logged sessions

All Cardio Sessions

Date	Distance	Duration	Avg HR	Cal	Effort
Apr 13	2.13 mi	34:21	133 bpm	225	Moderate
Apr 14	3.08 mi	56:07	148 bpm	470	Hard
Apr 15	2.46 mi	39:53	147 bpm	378	Hard
Apr 16	2.13 mi	37:23	128 bpm	252	Moderate
Apr 17	1.79 mi	30:47	134 bpm	203	Easy
Apr 20	2.13 mi	34:12	142 bpm	239	Hard
Apr 20	1.94 mi	32:34	137 bpm	227	Moderate
Apr 21	2.65 mi	43:03	134 bpm	307	Moderate
Apr 22	0.71 mi	11:42	131 bpm	60	Easy
Hit Refresh for Apr 23–25 sessions

12 sessions total (Apr 13–24) · 22.81 mi · 2,912 active cal · Hit Refresh to update

Nutrition — All Tracked Days (Apr 14 – present)

Daily Calories all tracked days

Macro Breakdown protein · carbs · fat

Average Macros vs Target Apr 14–22 complete data

Calories

1,370

avg/day · target 2,500

Protein

74g

avg/day · target 175g

Carbs

163g

avg/day · target 280g

Fat

52g

avg/day · target 75g

Averages across Apr 14–22 (9 tracked days). Protein at 42% of target is the biggest gap. Calories are consistently below the 2,500 goal — focus on adding a protein source at every meal.

Meal Breakdown All tracked meals · hit Refresh to load

Date	Meal	Type	Cal	Protein	Carbs	Fat
Click Refresh Data to load all meals from Notion.

Blood Pressure History

Systolic / Diastolic Trend all readings

All Readings

Apr 26, 2026 162 / 106 90 bpm Stage 2

Apr 24, 2026 144 / 94 78 bpm Stage 2

Jul 2, 2025 132 / 93 83 bpm Stage 1

Jun 25, 2025 152 / 96 68 bpm Stage 2

Jun 23, 2025 146 / 99 87 bpm Stage 2

Jun 10, 2025 154 / 97 74 bpm Stage 2

Jun 4, 2025 168 / 106 70 bpm Stage 2

Systolic dropped 36 points (168→132) over 4 weeks in Jun–Jul 2025. It has since climbed to 162 as of Apr 26 — back near the Jun 2025 peak. Medication + sodium reduction are the primary levers.

Strength Training — All Sessions

All Logged Exercises

Date	Workout Type	Exercise	Sets	Reps	Weight	Notes
Apr 14	Pull & Core	Face Pulls	3	12	25 lbs	3×12 (programmed 3×15)
Apr 20	Upper Body Push	Shoulder Press	3	12	40 lbs
Apr 20	Upper Body Push	Tricep Press	3	12	85 lbs
Apr 20	Upper Body Push	Chest Press	3	12	55 lbs
Apr 20	Upper Body Push	Dumbbell Overhead	3	12	30 lbs
Apr 22	Pull & Core	Cross Pull Cable	3	12	25 lbs
Apr 22	Pull & Core	Preacher Curls	3	12	45 lbs
Apr 22	Pull & Core	Lever Machine Row	3	12	70 lbs
Apr 22	Pull & Core	Cable Bar Push Down	3	12	42.5 lbs
Apr 24	Leg Day	Squats	3	12	180 lbs
Apr 24	Leg Day	Leg Extension	3	12	100 lbs
Apr 24	Leg Day	Leg Curls	3	12	80 lbs

4 sessions total (Apr 14, 20, 22, 24). Push · Pull · Legs all completed this week. Hit Refresh to pull latest from Notion.