Health & Fitness prompts

I spend about [hours] a day on my phone, mostly on [apps]. Create a digital wellbeing plan: settings to change, phone-free zones and times, replacement activities, and a gradual 3-week reduction plan.

Create a [weeks]-week fitness and nutrition plan to feel my best for [event]. I can train [days] per week with [equipment]. Focus on sustainable habits, strength, posture and energy, not crash dieting.

Give me 8 balanced smoothie recipes for [goal, e.g. post-workout / breakfast / green boost], each with protein, fiber and healthy fats. Include quantities, rough nutrition and swaps for [allergies].

Give me 12 discreet desk exercises and stretches I can do at the office in under 2 minutes each, for the neck, shoulders, back, wrists, hips and legs, with instructions and a schedule through the day.

Create a 6-week training plan for a [grade] boulderer who climbs [days] per week. Include technique drills, finger strength (safe for my level), antagonist training, mobility and rest days.

Teach me mindful eating with a simple guide: why it helps, a 5-step practice for meals, hunger and fullness scale, how to handle emotional eating triggers, and a 2-week practice plan.

Create a 10-minute bedtime stretching routine to relax the body and mind. Include 8 gentle stretches done in or near bed, breathing cues and how long to hold each.

I've been told I have [condition] or am considering [treatment]. Help me prepare questions for my doctor about what it means, options and their pros and cons, side effects, lifestyle changes and follow-up. Not medical advice; this is to help me prepare.

Plan a [length]-minute workout playlist for [workout type], with tempo targets (BPM) for warm-up, main sets, peak effort and cool-down. Suggest genres and well-known songs that fit each phase.

Create a 30-minute boxing fitness workout for [level] using [shadowboxing/heavy bag]. Include warm-up, rounds with punch combinations, conditioning between rounds and cool-down, plus stance and technique tips.

Create a balanced healthy-aging plan for a [age]-year-old covering strength, balance, cardio, nutrition, sleep, social connection, brain health and regular checkups. Keep it realistic and weekly, and suggest discussing screenings with a doctor.

Suggest 10 gut-friendly meals and snacks rich in fiber and fermented foods for someone who likes [foods]. Explain the general benefits simply and how to increase fiber gradually. Recommend seeing a doctor for digestive symptoms.