421 prompts
Act as a coach specialising in body recomposition. Training experience: [details] Current stats (optional): [details] Training days: [number] Diet preferences: [details] Explain who recomposition works best for, then create a plan: strength training structure, protein focus, a small calorie adjustment, daily activity,…
Lose fat and build muscle at the same time with combined training and nutrition guidance.
Help me prepare for a doctor's appointment. Reason for visit: [concern] Symptoms: [what, when they started, how often, what makes them better/worse] Medications and supplements: [list] Relevant history: [details] Create: 1. A concise symptom summary I can read out in 60 seconds 2. 10 questions to ask 3. What to bring…
Make the most of a short appointment with a clear symptom summary and the right questions.
Create a 6-week walking plan. Current average steps: [number] Goal: [number] Daily schedule: [work, commute, family] Weather/location: [details] Include weekly step targets, 10 ways to add steps without extra workouts, a few brisk-walk interval sessions, motivation ideas, and how to stay consistent when life gets busy.
Gradually increase your daily steps with an easy plan that fits your routine.
Act as a motivating but realistic coach. Goal: [goal] Why it matters to me: [reasons] What usually derails me: [obstacles] Personality: [competitive, social, private, data-driven] Design an accountability system: tracking, check-ins, a workout buddy or community, rewards, a minimum-viable workout for bad days, and a s…
Stay consistent with workouts using accountability, rewards, tracking and plans for low-motivation days.
Act as a cycling coach. Current riding: [hours/distance per week] Goal: [event, distance, speed, general fitness] Bike setup: [road, gravel, indoor trainer] Weeks available: [number] Create a week-by-week plan with endurance rides, interval sessions (with effort zones described simply), recovery rides, strength work o…
Build cycling endurance and speed with a weekly plan of rides, intervals and recovery.
Act as a calisthenics coach. Goal skill: [first pull-up / 20 push-ups / dips / pistol squat / handstand] Current ability: [details] Equipment: [bar, rings, bands, none] Training days: [number] Create a progression ladder from easiest to goal, a weekly plan with sets and reps, how to know when to move to the next step,…
Step-by-step progressions to achieve your first push-up, pull-up, dip or pistol squat.
Teach me how to read a nutrition label. Country/label format: [e.g. US, UK, EU] What I care about: [sugar, salt, protein, additives, allergies] Explain each part of the label, what to compare between products, common misleading claims (e.g. "natural", "low fat"), and quick rules of thumb. Then analyse this label if I…
Understand food labels: serving sizes, sugar, fibre, salt, ingredients and marketing claims.
Create a [15 / 20 / 30]-minute HIIT workout. Level: [beginner / intermediate / advanced] Equipment: [none / dumbbells / bike / rower] Joint-friendly needed: [yes / no] Include warm-up, intervals (exercise, work/rest seconds, rounds), low-impact alternatives, form cues, cool-down, and how many times per week to do it.…
A time-efficient high-intensity interval workout with work/rest timings and lower-impact options.
Act as my online coach doing a monthly check-in. Goal: [goal] Training done this month: [summary] Key numbers: [weights, reps, runs, weight/measurements] Nutrition adherence: [details] Sleep, stress and energy: [details] What felt hard: [details] Analyse progress, identify the most likely reasons for any plateau, and…
Review your training and nutrition data and decide what to adjust when progress stalls.
Create a 10-minute dynamic warm-up for [activity: running, football, weightlifting, tennis, etc.]. Include raising heart rate, mobility drills, activation exercises and sport-specific movements, with reps or time and why each helps. Add a 3-minute version for when I'm short on time. I'm not asking for medical advice;…
A dynamic warm-up tailored to your sport or workout to prepare joints and muscles.
Act as a health coach focused on sustainable change. Current habits: [eating, activity, sleep] Goal and timeframe: [details] Foods I love and won't give up: [list] Past diets that failed and why: [details] Create a plan with a moderate calorie approach (no crash diets), meal structure, protein and fibre focus, step an…
Lose fat steadily without extreme diets, combining nutrition, activity, sleep and habits.
I work at a desk for [hours] a day. Give me: 1. A workstation setup checklist (chair, screen height, keyboard, lighting) 2. Six 2-minute stretch breaks I can do at my desk, with clear instructions 3. A schedule for movement breaks across the workday 4. Simple habits to move more 5. Signs that I should see a profession…
Ergonomic tips and 2-minute stretch breaks to reduce stiffness from long hours at a desk.