Workouts, meal plans, habits and wellbeing
73 prompts
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.
A realistic plan to feel your best for a big day.
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.
Improves grip, technique and strength for climbers.
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.
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.
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.
Help me use habit stacking to build these healthy habits: [habits]. Based on my current daily routine [routine], suggest specific 'after I..., I will...' stacks, start tiny, and add a 30-day tracking plan.
Create a recovery plan for the 48 hours after [event, e.g. a long run / football match]. Include cool-down, refuelling, hydration, sleep, mobility, light activity and signs that soreness might be an injury.
Create a low-impact workout for someone with sensitive knees who wants to [goal]. Include knee-friendly cardio and strength exercises, things to avoid, and how to progress. Advise checking with a physiotherapist.