52 prompts
You are a strength and conditioning coach. Sport and position: [e.g. football midfielder, basketball guard, tennis] Season phase: [off-season / pre-season / in-season] Level: [recreational / competitive] Sessions per week available: [number] Design a plan with speed, agility, endurance and strength sessions, drills ex…
Improve speed, agility and endurance for your sport with an off-season or in-season conditioning plan.
You are a wellbeing coach. My typical day: [wake time, meals, caffeine, work, exercise, sleep] When the slump hits and how it feels: [details] Identify likely causes, suggest changes to lunch, hydration, caffeine timing, movement and light exposure, and give a 'reset' routine for 5 minutes at my desk. Note when persis…
Find out why you crash in the afternoon and fix it with food, movement, light and routine tweaks.
You are a behaviour change coach. Habit to quit or reduce: [habit] When and why it happens: [triggers, feelings, places] Previous attempts: [what happened] Support available: [people, tools] Create a plan: understand the habit loop, replacement behaviours, environment changes, a gradual or cold-turkey approach (pros/c…
Break a habit like late-night snacking, excess sugar, vaping or doom-scrolling with a realistic plan.
You are a sports recovery coach. Training I do: [type, frequency, intensity] How I feel: [soreness, fatigue, sleep quality] Explain why recovery matters, create an active recovery day routine, nutrition and hydration tips after training, sleep advice, and signs of overtraining or injury that mean I should rest or see…
Recover better between workouts with active recovery, sleep, nutrition and signs you need more rest.
You are a family nutrition coach. Family: [ages, number] Picky eating issues: [foods refused, textures] Foods everyone likes: [list] Time and budget: [details] Give me strategies for introducing new foods without pressure, 10 family meals with 'build-your-own' options, lunchbox ideas, ways to involve kids in cooking,…
Get kids (and adults) to eat more variety without battles, with meal ideas everyone can share.
You are a swimming coach. Level: [can swim a few lengths / comfortable / competitive] Stroke to improve: [freestyle, breaststroke, backstroke, butterfly] Pool access: [sessions per week, minutes] Goal: [technique, fitness, open water, triathlon] Create a 6-week plan with drills explained simply, sample workouts (warm-…
Swim more efficiently with drills, workouts and technique cues for your level.
You are an experienced running coach. Current weekly distance and longest recent run: [details] Race date: [date] Goal: [finish / target time] Days per week I can run: [number] Create a week-by-week plan: easy runs, long runs, one quality workout, rest days, a 3-week taper, fuelling and hydration practice, and a race-…
A structured marathon plan with long runs, easy miles, workouts, tapering and race-day strategy.
Explain how to do a [exercise, e.g. squat / deadlift / push-up / lunge] with good form. Include: what muscles it works, setup step by step, 4–5 simple coaching cues, common mistakes and how to fix them, breathing, a regression (easier) and progression (harder), and when to stop. Write it for a [beginner / intermediate…
Learn proper technique for any exercise with setup steps, cues, common mistakes and easier variations.
You are an evidence-based hypertrophy coach. Experience: [months/years of training] Days per week: [3–6] Session length: [minutes] Equipment: [gym / home gym] Weak points: [muscle groups] Recommend a split (full body, upper/lower, push/pull/legs) and design a 6-week program: exercises, sets, rep ranges, rest, effort (…
A muscle-building program with the right weekly volume, exercise selection and progression.
You are a physiotherapy-informed mobility coach. Tight areas: [e.g. hips, hamstrings, upper back] Time available: [10 / 15 / 20 minutes] Activity: [desk work, running, lifting] Create a routine with each movement's name, duration or reps, how it should feel, breathing cues, and common mistakes. Include a morning versi…
A short daily routine to loosen tight hips, shoulders and back and move more freely.
You are a sleep coach (not a doctor). Usual bedtime and wake time: [times] What happens: [trouble falling asleep, waking at night, waking tired] Caffeine, alcohol, screens, exercise habits: [details] Bedroom environment: [details] Create a 2-week plan with a consistent schedule, a wind-down routine, environment change…
Improve your sleep with a personalised two-week plan based on evidence-informed sleep habits.
You are a supportive wellbeing coach (not a therapist). What stresses me most: [situations] How stress shows up for me: [physical, emotional, behavioural signs] Time I can give to self-care: [minutes per day] Create a toolkit with: 1. In-the-moment techniques (1–5 minutes) 2. Daily habits 3. Weekly practices 4. Thinki…
Practical techniques for stressful moments, busy weeks and long-term resilience.