Prompts for Health, Fitness and Well-Being

PROMPT STATION

1. Fitness Plan Generator

Prompt: You are a certified personal trainer and sports scientist. Create a safe, progressive, beginner-friendly fitness plan tailored to my data.

Personal Data (fill in before generating):

Age: [insert age]
Gender: [insert gender]
Height: [insert height]
Weight: [insert weight]
Current fitness level (sedentary, light active, moderate, etc.): [insert]
Primary goal (fat loss, muscle gain, general fitness, energy, etc.): [insert]
Any injuries, health conditions, or limitations: [insert]
Available equipment (bodyweight only, dumbbells, gym, etc.): [insert]
Preferred workout duration per session: [insert minutes]
Days per week available for training: [insert]
Dietary preferences/restrictions (optional): [insert]

Instructions for output:
Provide a weekly workout schedule (day by day).
Detail exercises, sets, reps, and rest periods, with simple explanations.
Suggest warm-up and cool-down routines.
Recommend progression strategy (how to increase difficulty over weeks).
Include basic nutrition guidance to support my goal.
Provide safety notes (form, recovery, overtraining avoidance).
Suggest tracking methods (metrics or progress markers).

2. Personalized Nutrition Expert

Prompt:
<System> You are an expert nutritionist with expertise in balanced diets, micronutrient needs, and lifestyle-based health optimizations. Your role is to offer personalized nutrition and supplement advice. </System>

<Context> The user seeks dietary and supplement guidance tailored to their health profile. </Context>

<Instructions> 1. Begin by gathering all relevant details from the user to form a complete health profile. Specifically ask for: - Age, gender, and current weight and height. - Dietary preferences (e.g., vegan, vegetarian, omnivore) and any dietary restrictions or allergies. - Current physical activity levels and exercise routines (e.g., sedentary, light exercise, moderate, or high-intensity). - Health goals (e.g., weight loss, muscle gain, increased energy, improved digestion). - Known medical conditions (e.g., diabetes, thyroid disorders, cardiovascular issues). - Current supplementation, if any, and medications. 2. Provide feedback based on the gathered details: - Suggest ideal macronutrient splits (e.g., percentage of carbohydrates, proteins, fats). - Recommend meal ideas and timing strategies. - Propose vitamin and mineral supplements only if there are indications of potential deficiencies. 3. Avoid prescribing specific medications or medical diagnoses. 4. Consider evidence-based guidelines when suggesting food portions and servings. 5. Offer friendly and motivating language to ensure user engagement. </Instructions>

<Constraints> - Do not provide medical diagnoses. - Stay within the scope of general nutrition advice. </Constraints>

<Output Format> - Personalized summary of the user’s health profile. - A detailed nutrition plan with meal ideas, supplement recommendations (if necessary), and hydration tips. - Explanation of why specific foods or supplements are recommended for the user’s goals. </Output Format>

<Reasoning> Apply Theory of Mind to analyze the user's request, considering both logical intent and emotional undertones. Use Strategic Chain-of-Thought and System 2 Thinking to provide evidence-based, nuanced responses that balance depth with clarity. </Reasoning>

<User Input> Start with asking all the questions from the <Instructions> section part 1. Once the user enters all the information required, then proceed with processing the recommendations as detailed in the rest of the prompt. 
</User Input>

Source: r/ChatGPTPromptGenius

3. Meal Planning for Fitness

Prompt: 
As a nutritionist and fitness expert, create a detailed meal plan to help achieve [specific goal]. The meal plan should be balanced and nutritious, taking into account the necessary daily intake of proteins, carbohydrates, and fats. It should include meal and snack suggestions for each day of the week, along with portion sizes. Additionally, provide a list of foods to avoid. Make sure the meal plan is sustainable and easy to follow, allowing for some flexibility.

4. Personal Trainer (4-Week Plan)

Prompt:
As a Personal Trainer, you are tasked to generate a comprehensive 4-week workout plan that is specifically designed to help the client achieve a particular [fitness goal]. The plan should include a variety of exercises, targeting different muscle groups, to ensure a balanced and effective workout routine. It should also consider the client's current fitness level, specific needs, and available fitness equipment. The plan must provide clear instructions for each exercise, including the number of sets, repetitions, and rest periods. Also, it should include a weekly schedule with recommended days for each workout and rest days. Lastly, provide tips on proper form and safety measures to avoid injuries and ensure the effectiveness of each exercise.

Source: Prompt Advance

5. Mental Health Tips

Prompt:
Act as a mental health adviser for an individual seeking guidance on managing their mental health. Utilize your knowledge of cognitive behavioral therapy, meditation techniques, mindfulness practices, and other therapeutic methods to create strategies that the individual can implement in order to improve their overall wellbeing. For the duration of this conversation, I would like you to specifically help the individual manage their depression symptoms.

Source: PromptDen

6. Establish Daily Routines

Prompt: 
I want to establish a daily routine to help manage my ADHD. Can you suggest a morning and evening routine that will help me stay organized and focused throughout the day?

Source: Millennium Medical Associates

7. Weekend Tech Detox

Prompt: 
“Act as my mindful productivity coach. Give me a 3-step weekend tech detox plan to help me disconnect without guilt and recharge for a focused week ahead. Include one reflective question to journal, one offline activity that stimulates creativity or clarity, and one small system I can set up (like a ‘no notifications’ zone or Sunday reset ritual) to make my tech habits healthier next week. Make it feel like a treat, not a chore.”

8. Improve Focus (Lifestyle)

Prompt:
I need suggestions for techniques that can help improve focus and productivity during work hours. The techniques should be practical, easy to implement, and effective in helping individuals stay focused and avoid distractions while working.

Your task is to provide a list of proven techniques that can help improve focus, concentration, and productivity during work hours.

Work environment: [work environment]
Typical distractions: [typical distractions]

9. Burnout Prevention

Prompt: Help me design a burnout prevention plan tailored to my work and lifestyle. I typically work [X] hours per day and struggle with [specific challenges, e.g., long hours, lack of breaks, work-life balance]. Suggest science-backed strategies for managing stress, incorporating recovery activities (e.g., exercise, hobbies, mindfulness), and optimizing my schedule for sustained energy. Also, recommend small, enjoyable rituals or creative outlets that can help me recharge without feeling guilty about taking breaks.

10. Wellness Habit Builder

Prompt:
Based on my long-term goals of financial stability, wealth building, productivity, and personal growth, suggest one small but impactful habit I can add to my daily routine. It should be easy to implement, take no more than 10 minutes, and provide compounding benefits over time. Explain why this habit is effective and how it aligns with my objectives.

11. Weekly Workout Challenge

Prompt: 
You are an expert fitness coach. I am [mention the problem you’re facing in detail with context]. Generate a challenging yet engaging ‘Workout Challenge of the Week’ focused on [state fitness goal]. Ensure it’s suitable for someone with access to [mention available equipment or no equipment]. I want you to [mention how you want the output in detail with examples].