719cd5f743
Merge feature/habit-tracker into master (squashed): ✨ Habit Tracker Features: - Bead chain visualization (30-day history) - Weekly lives recovery system (+1 life/week) - Lucide icons (zap, shield) replacing emoji - Responsive layout (mobile-optimized) - Navigation links added to all dashboard pages 📚 Knowledge Base: - 40+ trading basics articles with metadata - Daily notes (2026-02-10, 2026-02-11) - Health & insights content - KB index restructuring 🧪 Tests: - Comprehensive test suite (4 test files) - Integration tests for lives recovery - 28/29 tests passing Commits squashed: - feat(habits): bead chain visualization + weekly lives recovery + nav integration - docs(memory): update KB content + daily notes - chore(data): update habits and status data Co-Authored-By: Claude Sonnet 4.5 <noreply@anthropic.com>
49 lines
1.0 KiB
Markdown
49 lines
1.0 KiB
Markdown
# Exercise Snacks Protocol - Marius
|
||
|
||
**Start:** 2026-02-11
|
||
**Scop:** Minim eficient 80/20 pentru birou (9 min/zi, 45 min/săpt)
|
||
|
||
## Protocol Zilnic
|
||
|
||
### 09:30 - Snack 1 (3 min)
|
||
- 10 squats
|
||
- 5 push-ups (pe genunchi OK)
|
||
- 30 sec plank
|
||
|
||
### 13:30 - Snack 2 (3 min)
|
||
- 20 step-ups pe scaun
|
||
- 20 high knees
|
||
|
||
### 17:30 - Snack 3 (3 min)
|
||
- 15 squats
|
||
- 10 lunges (5 per picior)
|
||
- Marș pe loc 1 min
|
||
|
||
## Tracking
|
||
|
||
Format: ✅ = done | ⏭️ = skip | ➖ = not yet
|
||
|
||
### Săptămâna 1 (Feb 11-17)
|
||
|
||
| Zi | 09:30 | 13:30 | 17:30 | Note |
|
||
|----|-------|-------|-------|------|
|
||
| Mar 11 | | | | |
|
||
| Mie 12 | | | | |
|
||
| Joi 13 | | | | |
|
||
| Vin 14 | | | | |
|
||
| Sâm 15 | | | | |
|
||
| Dum 16 | | | | |
|
||
| Lun 17 | | | | |
|
||
|
||
## Beneficii (studii)
|
||
|
||
- **-20% mortalitate** (studiu 661k oameni, 14 ani)
|
||
- **Cardio health** (3x/zi × 7 zile = WHO minimum)
|
||
- **87% compliance** în studii
|
||
|
||
## Surse
|
||
|
||
- <https://pmc.ncbi.nlm.nih.gov/articles/PMC4902280/>
|
||
- <https://pmc.ncbi.nlm.nih.gov/articles/PMC11127831/>
|
||
- <https://health.clevelandclinic.org/exercise-snacks>
|