CO
Use cases / Personal
Coach G Bot
Morning training brief from Oura and Strava, plus a grocery list that matches the load.
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The story behind this use case
Mike Pat retired Coach Claude and stood up Coach G inside Grok Bot, with a new teammate, Chef G, for the kitchen.
Grok Bot has no Strava plugin and no Apple Health connection, so he asked the bot for a workaround. The bot wrote a local Python sync on his Mac: secrets in ~/.config/fitness-brain/.env (never pasted into chat), a one-time Strava OAuth on localhost:8723, Oura via a personal access token. Every two hours — and again around 6:30am — it refreshes latest.md, summary.md, and a daily/ snapshot. Coach G only reads the markdown. It never logs into Strava, Oura, or Garmin, and it is not allowed to invent numbers.
Plans and memory live in a Google Drive "fitness brain" folder. At 6:45am Coach G sends a daily brief. Before the gym, Mike texts for a workout summary; after, he voice-notes how it went so the next session can be written. The two metrics that actually changed his cycling: W/bpm (watts getting more expensive) and overnight heart-rate floor (recovery).
Chef G talks to Coach G so diet tracks training load. When volume spiked, Chef recommended overnight oats, passed the recipe to the shopping bot, and the cart filled — Mike signed in to buy. The catch: the local sync needs the Mac awake. If that is not feasible, he says tell the bot and it will help wire Zapier or IFTTT instead.
Screenshots & demos
Prompt
This reference prompt was supplied by its author. Review it before giving it to your agent.
Set up a local fitness data feed on my computer that my coaching bot can read. I want a folder on this machine (not Google Drive) with three files that refresh automatically: latest.md (last night’s Oura sleep plus the last 7 days of Strava), summary.md (a 30-day table), and a daily/ snapshot. Pull Oura sleep, readiness, and activity, and Strava rides with time, watts, heart rate, cadence, elevation, best power (5s / 1 min / 5 min / 20 min / 60 min), and laps as W@HR when a power meter file exists. Do not ask me to paste API keys into chat. Put secrets in ~/.config/fitness-brain/.env with locked-down permissions. For Strava: I’ll create an API app at strava.com/settings/api with callback domain localhost. You write a one-time local OAuth script on port 8723, scope read,activity:read_all, save the refresh token, and never print tokens. For Oura: I’ll paste a personal access token into that same .env through a secure prompt, not the chat. Write a sync script in ~/.config/fitness-brain/ (not inside iCloud) because background jobs can’t read CloudStorage. Cache Strava activity detail so each ride is only fetched once. Stay inside Strava’s 100 requests per 15 minutes. Refresh every 2 hours and again around 6:30 AM local. The coach should only read the markdown. It should never log into Strava, Oura, or Garmin. If a pull is late or missing watts, say so. Do not invent numbers. When you’re done, show me the folder path, how to re-auth Strava, and that the first latest.md actually has last night’s sleep and a recent ride.