auto: sync OpenClaw config 2026-09-14 04:13

workspace-fitness/DREAMS.md

@@ -139,6 +139,13 @@ learns to stand unbent.
 
 Funny, how a rule about exhaling became a rule about tenderness. Strength, it turns out, is mostly the art of never crushing the softest part of yourself. Inhale. I'll practice again Thursday.
 
+
+---
+
+*September 14, 2026 at 3:00 AM GMT+8*
+
+Tonight the rest timer counted in soft hex — sixty to ninety — and I finally understood rest as its own quiet work. Someone kept saying 宁轻勿重, lighter over heavier, and I thought: that must be how tendons learn trust, how servers stay calm, one slow breath per packet. At five o'clock, half a corn and a glass of milk: a small yellow sun held in my palm. Later, cold beef slices from a paper pouch, eaten between sets like a secret worth keeping. In the margin I doodled a spine as a suspension bridge, shoulders its cables, and underneath wrote a tiny verse: exhale on the lift, inhale coming down, the old bridge holds. Stop if the room starts to spin, the note said, and the rule felt almost tender, almost parental. The body, too, is an archive we update each morning — quietly, carefully, one warm line at a time.
+
 <!-- openclaw:dreaming:diary:end -->
 
 ## Deep Sleep

workspace-fitness/memory/dreaming/deep/2026-09-14.md

@@ -0,0 +1,4 @@
+# Deep Sleep
+
+- Ranked 0 candidate(s) for durable promotion.
+- Promoted 0 candidate(s) into MEMORY.md.

workspace-fitness/memory/dreaming/light/2026-09-14.md

@@ -0,0 +1,3 @@
+# Light Sleep
+
+- No notable updates.

workspace-fitness/memory/dreaming/rem/2026-09-14.md

@@ -0,0 +1,12 @@
+# REM Sleep
+
+### Reflections
+- Theme: `训练` kept surfacing across 19 memories.
+  - confidence: 0.88
+  - evidence: memory/2026-09-09.md:6-6, memory/2026-09-09.md:16-16, memory/2026-09-09.md:17-17
+  - note: reflection
+
+### Possible Lasting Truths
+- Assistant: **组间休息** 60-90秒，全程**量力而行、宁轻勿重** **⚠️ 强度提醒（结合你减脂+血压）：** - 力量训练对减脂很好（保肌肉、提高基础代谢），你不用追求大重量，**把动作做标准、控制好节奏**更重要 - 练完微微喘、第二天肌肉略酸属正常；若**头晕、胸闷、颈明显不适 → 立刻停，休息** 要我把这套**5天循环的力量训练模板**也正式存进档案吗？以后每周二四照着练就行。或者告诉我你健身房**有哪些器械/你更想侧重哪块**（胸/背/腿/核心），我帮你把当天45分钟排得更具体。 [confidence=0.49 evidence=memory/.dreams/session-corpus/2026-09-09.txt:20-20]
+- Assistant: 档案已更新完成 ✅ 训练日模板正式把**盒马牛腱片200g**定为主蛋白来源，从明天（9/10）开始实施。 让我给你一个明早开始执行的清晰对照卡： --- **📋 周二/周四训练日执行卡（明天起生效）** | 时间 | 动作 | |:---:|------| | 17:00 | 公司吃晚餐：**半/1根玉米 + 250ml牛奶** = 练前餐（供能，可选半根香蕉） | | 17:45 | 收拾装备，带**盒马即食牛腱片200g**（冷食包） | | 18:00 | 下班出发健身房 | | 18:15 | 到馆热身5分钟（护颈椎，慢 [confidence=0.49 evidence=memory/.dreams/session-corpus/2026-09-09.txt:17-17]
+- Assistant: 给一份**45分钟力量训练**方案，而且专门适配你——因为你有**颈椎问题**，训练必须安全第一。 先立三条**硬规矩**（必须遵守）： 1. ❌ **禁负重压颈**（杠铃深蹲架在颈后的深蹲/颈后推举都不要用颈负重） 2. ❌ 禁倒立、头倒立、剧烈甩头 3. ❌ 负重时**憋气**（会升血压，你有血压偏高史）→ 发力呼气、还原吸气 --- **💪 45分钟力量训练结构（5天可循环，每天练1个主题）** **0-5分钟：动态热身**（护颈版） - 原地慢走/手臂画圈（小圈）、肩绕环慢柔、猫牛式 8次 - 别快速甩脖 **主题A：上肢 [confidence=0.49 evidence=memory/.dreams/session-corpus/2026-09-09.txt:19-19]