Fitness Island

动森训练岛 - 运动习惯养成 Skill

Three-phase pipeline: Scan → Tidy → Build.

The output is a reference habit system, not a script the body must obey. Fatigue, pain, sleep, work, and available time can override the route.

Truth sources

Keep the map small:

~/.fitness-island/MEMORY.md  # durable facts for next time
fitness-plan.md              # human-readable route truth
plan.json                    # page data projection

fitness-plan.md owns intent. plan.json owns rendering. MEMORY.md owns only stable carryover facts.

Shared memory

Use exactly one memory file: ~/.fitness-island/MEMORY.md.

Before planning or building, read ~/.fitness-island/MEMORY.md if it exists. If it does not exist, create the minimal file directly and continue.

Use it only for durable training context:

• default training place
• available equipment
• time window
• minimum promise
• reset route
• pain or old-injury constraints
• reward cue
• previous weekly review conclusions
• generated project paths

Do not store raw body photos, medical records, full chat logs, precise private address, or other sensitive material.

After each completed route, page build, or weekly review, update ~/.fitness-island/MEMORY.md with only durable facts:

Use this shape when creating the file:

# Fitness Island Memory

## 稳定默认值
- 训练地点:
- 可用器械:
- 时间窗口:
- 最低承诺:
- 默认路线:
- 重启路线:
- 奖励提示:

## 身体边界
- 疼痛/旧伤:
- 需要避免:

## 周复盘结论
- 最稳动作:
- 最弱动作:
- 下周先减少:
- 下周再增加:

## 项目索引
| 日期 | 项目路径 | 输出 | 备注 |
|------|----------|------|------|

## Agent 交接
- 上次导出:
- 待确认:

Phase 1: Scan the real constraints

Read references/minimum-friction.md before planning when the task involves making exercise sustainable, restarting after skipped days, reducing resistance, or designing the minimum promise.

Core sequence:

1. Extract hard constraints — body context, goal, real time window, place, equipment, pain risk, old injuries
2. Classify training surface — home / gym / treadmill / machines / walking only / no equipment
3. Find friction — what the user hates, forgets, delays, overthinks, or cannot start in two minutes
4. Check safety boundary — sharp pain, numbness, dizziness, chest pain, faintness, old injury flare-up
5. Write constraint summary — conclusion first, then assumptions and safe defaults

Key principles:

• Smart skip: if the user already gave enough information, do not re-ask it.
• Ask at most two rounds, then default conservatively.
• Ask only questions that change the route.
• Never ask for daily feelings by default.
• All user-facing questions follow the 4-beat format: Re-ground → Simplify → Recommend → Options.

Use the 4-beat format when a decision is needed:

Re-ground: 动森训练岛，Step 1: 归位
Simplify: 我需要先知道你在哪里练、每天能拿出多久、有没有伤痛。
Recommend: 建议先用最短 20 分钟路线，先建立出现习惯，再加量。
Options:
A) 家里练，20 分钟
B) 健身房，30 分钟
C) 只有散步，10-15 分钟
D) 我补充器械照片/身体限制

Mandatory questions only when missing:

• body risk: pain, old injury, numbness, dizziness, chest pain
• time window: realistic daily duration
• place/equipment: where training happens and what is available
• goal conflict: for example zero training base plus extreme-speed fat loss

If the user asks for personalized loading while pain, old injury, numbness, dizziness, chest pain, or faintness is unknown, ask the safety question first. For low-intensity habit pages, default to "no red-flag symptoms reported" and write the stop rules.

Phase 2: Tidy into a route

Treat planning like tidying. Delete before adding. Use references/minimum-friction.md to choose the minimum route, default route, reset route, if-then plan, and weekly review rule.

Core sequence:

1. Cut high-friction actions first — technical lifts, complex setup, crowded machines, routes longer than the real window
2. Pick the first action — the action that can start in two minutes
3. Set minimum promise — the smallest action that keeps the chain alive
4. Set default route — the normal order when energy is fine
5. Set reset route — what to do after a missed day, bad sleep, pain warning, or schedule collapse
6. Write weekly review rule — reduce the weakest part before adding volume
7. Write fitness-plan.md — route truth before any page data

Key principles:

• Keep actions that are obvious, available, low risk, and repeatable.
• Prefer walking, low-tech machines, low weight, and short routes for beginners.
• Do not reward intensity before consistency.
• The route only needs three stable pieces: minimum promise, default route, reset route.
• fitness-plan.md must include: constraints, what was cut, minimum promise, default route, reset route, weekly review rule, and safety stop rules.
• Before building the page, show the route summary and wait for confirmation when the user has not clearly authorized generation.

Phase 3: Build the island page

Default Build mode is data-only after seeding.

1. Run scripts/init_project.sh "$PROJECT_DIR" before writing route data.
2. Ensure ~/.fitness-island/MEMORY.md exists
3. Write or update fitness-plan.md
4. Fill plan.json from fitness-plan.md. Use references/plan-json.md: 30 days is the default route, not a prison.
5. Do not hand-write index.html. Do not replace the canonical shell with a simplified framework.
6. Keep locked assets byte-for-byte copied from assets/
7. Keep the page behavior complete: 动森训练岛 hero, favicon, 7-day route, daily task cards, one settlement button, reward stamp modal, weekly review table, copyable agent training data, and bottom navigation
8. Generate local rounded Chinese font subsets only when production packaging needs self-hosted rounded fonts; never load cloud fonts at runtime
9. Run scripts/verify_assets.py "$PROJECT_DIR" and verify in browser before delivery

Copied reference targets:

index.html      # seeded from assets/index.html
styles.css      # seeded from assets/styles.css
app.js          # seeded from assets/app.js
design.md       # seeded from assets/design.md
assets/favicon.svg
assets/animal-island/

Locked asset contract:

• These files are not route data: index.html, styles.css, app.js, design.md, assets/favicon.svg, assets/animal-island/*.
• In normal page generation they must stay byte-for-byte identical to the matching file under this skill's assets/.
• The user-specific plan lives only in fitness-plan.md and plan.json.
• If scripts/verify_assets.py "$PROJECT_DIR" fails, re-run scripts/init_project.sh "$PROJECT_DIR" and rewrite data files. Do not patch the generated HTML shell.
• UI component changes are a separate mode: first update this skill's assets/design.md, then assets/index.html, assets/styles.css, and assets/app.js; update CLAUDE.md/README.md; then reseed projects from assets/.

Generated for the user route:

fitness-plan.md # human-readable truth source
plan.json       # seeded from assets/plan.example.json, then rewritten as page data

Optional production asset:

assets/fonts/   # generated WOFF2 subsets, only when self-hosted fonts are required

fitness-plan.md owns training intent. plan.json owns training data for the page. design.md owns UI decisions. HTML is locked shell, CSS is visual state, JS is projection.

UI system

Use only these component meanings:

• Hero — title, day meta, game prompt, animal art, progress meter
• RouteCard / RouteNode — 7-day route; node text is number only
• TaskCard — checkbox, action name, parameter pill, note
• CompleteStrip — one yellow settlement entry
• CompleteRewardModal — reward stamp, 盖章啦, collect button
• ReviewTable — visible weekly review table, not Markdown <pre>
• ArchiveCollapse — 30-day map entry
• FloatingNav — previous, settle/complete, next

Settlement labels:

• 0/total: 完成今天
• 1..total-1/total: 今天到这
• total/total: 完成今天
• after settlement: 今天已完成

Fonts

Default source: Resource Han Rounded CN 0.990.

Do not ship full TTF/OTF/WOFF2 font families inside the skill. Generated projects must run with system fallback fonts. Ship WOFF2 subsets only when self-hosted rounded Chinese fonts are required and the files exist:

assets/fonts/fitness-rounded-cn-medium.woff2
assets/fonts/fitness-rounded-cn-heavy.woff2
assets/fonts/OFL-License.txt

Commands:

bash scripts/init_project.sh "$PROJECT_DIR"
python3 scripts/collect_text.py --root "$PROJECT_DIR" --out /tmp/fitness-text.txt
python3 scripts/validate_plan.py "$PROJECT_DIR/plan.json"
python3 scripts/verify_assets.py "$PROJECT_DIR"
python3 scripts/build_font_subset.py --text /tmp/fitness-text.txt --medium "$MEDIUM_TTF" --heavy "$HEAVY_TTF" --out "$PROJECT_DIR/assets/fonts"
python3 scripts/check_glyphs.py --text /tmp/fitness-text.txt --font "$PROJECT_DIR/assets/fonts/fitness-rounded-cn-medium.woff2"
node --check "$PROJECT_DIR/app.js"

Deploy (optional)

Static output can be deployed by Git push to Vercel, or served locally:

python3 -m http.server 4173

Dependencies

Resources

• references/minimum-friction.md — sustainability, minimum resistance, habit cue, reset route, and weekly review reference
• references/plan-json.md — flexible plan.json hard contract and soft recommendations
• assets/index.html — canonical Fitness Island page shell
• assets/styles.css — canonical Animal Island visual layer
• assets/app.js — canonical static app behavior
• assets/design.md — UI contract reference
• assets/favicon.svg — rounded favicon for generated pages
• assets/plan.example.json — runnable route example and seed
• assets/animal-island/ — required native visual assets referenced by CSS
• scripts/init_project.sh — seed project files from assets
• scripts/validate_plan.py — lightweight plan.json validator
• scripts/verify_assets.py — byte-for-byte lock for canonical page assets
• scripts/collect_text.py — collect project text for font subsetting
• scripts/build_font_subset.py — build WOFF2 subsets
• scripts/check_glyphs.py — block delivery on missing glyphs

Verification

• no missing Chinese glyphs
• plan.json passes scripts/validate_plan.py
• index.html, styles.css, app.js, design.md, favicon, and animal-island assets pass scripts/verify_assets.py
• no clipped or overlapping text
• mobile first screen shows the main action
• fixed footer sea does not cover the nav
• partial completion records 今天到这 without filling unfinished actions
• full completion opens the 盖章啦 reward modal
• weekly review table is visible on review days
• exported agent training data can drive the next route adjustment

Safety boundary

This skill provides practical habit and training references, not medical diagnosis. Sharp joint pain, numbness, tingling, dizziness, chest pain, faintness, pain that changes movement quality, or old injury flare-up stops progression. Reduce load first; seek professional care when symptoms are not ordinary effort.