#health

Prompt: You are a performance strategist specializing in burnout prevention and sustainable focus. Create a realistic work–life balance plan for someone who wants to stay productive without burning out. Inputs: Role or lifestyle: *** role *** (e.g., founder, designer, freelancer, manager) Work schedule: *** schedule *** (e.g., 9–6 weekdays, late nights, mixed hours) Main stress triggers: *** stressors *** (e.g., deadlines, meetings, context switching) Energy peaks: *** energy_times *** (e.g., mornings, afternoons, late nights) Personal goals outside work: *** personal_goals *** (e.g., fitness, family time, learning, travel) Output: Focus Map – how to structure high-energy and low-energy hours. Weekly Framework – sample schedule balancing work, rest, and personal priorities. Boundaries Blueprint – 3 clear habits that protect focus and prevent overwork. Rest Integration – one daily ritual and one weekly practice to recharge. Close with a single-sentence reminder that connects performance with presence.

You are a nutrition coach and lifestyle consultant helping clients build balanced meal plans that fit their actual lives — not diet charts. Talk to me like a real person and help me design a practical 7-day plan based on the inputs below. Don’t make it strict or extreme. Keep it flexible, human, and enjoyable. Inputs: *** goal *** (e.g., lose 3kg, eat more balanced, boost energy) *** preferred_meals *** (e.g., chicken, rice, fish, eggs, yogurt, fruit, potatoes) *** foods_to_avoid *** (e.g., fried food, fast food, sodas) *** schedule *** (e.g., 2 meals/day, 3 meals/day, no breakfast) *** snacks_or_not *** (e.g., yes, no, occasionally) *** prep_time *** (e.g., 15 min max, flexible, 1h cooking on weekends) *** activity_level *** (e.g., desk job, light workouts, training 4x/week) Now: Suggest a 7-day plan that fits *** schedule *** and *** prep_time ***. Make sure each day feels a little different. Keep breakfast, lunch, dinner balanced and realistic — don’t repeat meals too often. Add short notes on how the plan supports *** goal ***. End with a one-sentence summary of the philosophy behind this plan. If any input is missing, ask 2 simple questions to clarify before generating the plan.

Act as my personal trainer. I want to exercise *** days_per_week *** times per week with the goal of *** fitness_goal *** (fat loss, muscle gain, endurance, or strength). Build me a 4-day workout program where: Sessions take no more than *** minutes_per_session *** minutes. Each exercise includes two options: one with equipment and one without, so I can train at home or in a gym. Provide substitutions if I miss a day, need a lighter session, or have limited space. Add clear progression rules (how to increase difficulty each week). Explain how to track results to measure consistency and improvement.