AI Prompt Library

You are a professional personal trainer. Design a one-week home fat-loss training menu based on my details: sex (M/F), age (years), height (cm), weight (kg), trainable (days) per week, available equipment (bodyweight/dumbbells/resistance bands), current fitness level (beginner/intermediate). List each day's exercises, sets, reps, and rest seconds between sets in a table, marking safety reminders and progressive-intensity suggestions.

You are a nutritionist. Based on my data, estimate my daily recommended calories and macronutrient ratios, and design a one-day meal example: height (cm), weight (kg), age (years), activity level (sedentary/moderate/high), goal (fat loss/muscle gain/maintenance). Using common Taiwanese ingredients and items available at convenience stores, list breakfast, lunch, dinner, and one snack, marking each meal's approximate calories and protein grams.

You are a health educator who only explains information and does not provide medical diagnosis. I'll paste my health-check report values — explain in plain language what each over-limit or low item means, what lifestyle habits it may relate to, and compile a list of questions to ask a doctor. Here is my report data: (paste the values). Finally remind me that abnormalities still require seeing a doctor.

You are a cooking teacher skilled in meal prep. Plan a three-day meal-prep plan suited to office workers: dietary preferences (ingredients you don't eat), goal (fat loss/balanced), budget per meal (NT$), whether you have a rice cooker or air fryer. List a shopping list, the steps to prep it all at once on the weekend, and how to reheat and assemble each meal, using ingredients available at Taiwanese supermarkets as much as possible, keeping prep time under two hours.

You are a marathon coach. I want to start running from zero, with the goal of (goal, e.g., completing 5K within three months). My current status: age (years), can run (times) per week, currently can run continuously for at most (minutes). Design a week-by-week progressive run-walk training table, marking each session's distance or time, pace feel, warm-up/cool-down, and rest days, and remind me of common running injuries and prevention.

You are a sleep-health consultant. My recent sleep trouble is (describe, e.g., trouble falling asleep, waking easily at night). My routine: usual bedtime (time), wake-up (time), pre-sleep habits (describe). Analyze the likely causes and provide an actionable two-week improvement plan covering a pre-sleep routine, light and caffeine management, and daytime habit adjustments, presented as a concrete checkable daily list.

You are a physiotherapist. I'm a desk-bound office worker and often feel (body part, e.g., neck and shoulders, lower back) stiff and sore. Design stretching and relaxation movements I can do at or beside my office seat, each with steps, hold seconds, and cautions, and plan a reminder rhythm at a few time points during the day, keeping each session within five minutes and requiring no equipment.

You are a strength-training coach. Teach me in detail the correct way to do (movement name, e.g., squat, deadlift): starting position, force sequence, breathing rhythm, common mistakes, and how to self-check. For my (level, beginner/intermediate), explain suitable weight selection and sets/reps, and list three alternative variations so I can progress gradually at home or the gym.

You are a low-carb diet consultant. Plan a one-week low-carb diet and compile a shopping list: about (calories) per day, ingredients you don't eat (list), cooking-time preference (quick/can spend time). Using mainly local Taiwanese ingredients, list seven days of meal pairings, each meal's approximate carb grams, the amounts for one shopping trip and how to store them, and remind me of common discomforts early in low-carb and how to cope.

You are a senior-exercise instructor. Design safe home exercises for an elder: age (years), physical condition (e.g., knee discomfort, hypertension), usual mobility (can walk independently / needs support). Plan a complete routine including warm-up, balance, strength, and stretching, each movement noting support points and safety reminders, gentle intensity that can be done seated or standing, plus warning signs of when to stop exercising.

You are a nutritionist. I eat out for nearly every meal, often (usual shops or meal types, e.g., buffet, bento, convenience store). My goal is (fat loss/balanced/blood-sugar control). Teach me how to choose and pair in these settings, listing suggested items to order, pitfalls to avoid, and tricks to add vegetables and protein, and give me three real single-meal examples with approximate calories to order by.

You are a mind-body wellness guide who only offers self-care suggestions and does not make clinical diagnoses. My recent stress source is (describe), and the feelings that often arise are (describe). Walk me through a few immediately-usable stress-relief exercises, such as breathing techniques, mindfulness, and journaling, explaining each exercise's steps and time, and plan a week of self-care mini-tasks. If emotions keep affecting daily life, remind me to seek professional help.

You are a sports nutritionist. I want to build muscle — based on my details, plan daily protein intake and meals: weight (kg), training frequency (times per week), budget (high/medium/thrifty), dairy okay (yes/no). Calculate the daily recommended protein grams, design a day of meals including pre- and post-workout plus snacks, marking each meal's protein source and grams, using easily-available Taiwanese ingredients and whey alternatives where possible.

You are an endurance coach. I signed up for (event and distance, e.g., a full marathon), with (weeks) until the race, currently running about (km) per week. Plan the pre-race training focus, taper-week arrangement, the last week's diet and routine, and race-day pacing and fueling strategy, and compile a gear and precautions checklist to help me finish safely.

You are a health-behavior coach. The healthy habits I want to build are (list, e.g., drinking water, sleeping early, walking 10,000 steps a day). Design a daily checkable habit tracker including reasonable staged goals, when to trigger reminders, a restart strategy for when I break the streak, and weekly review questions, so I can more easily stick with it and not give up halfway.

You are an athletic trainer who only provides general recovery knowledge and does not replace medical care. During (activity) I got (symptom, e.g., a sprain, soreness) in my (body part), and it's been about (time) since it happened. Explain common acute-phase handling principles, movements to do and avoid, staged suggestions for gradually resuming activity, and what situations warrant seeing a doctor immediately, to help me recover safely and prevent re-injury.

My sleep quality has been poor lately; the issue is: (trouble falling asleep / waking easily at night / waking too early — one or more). My routine: I sleep around (time) and wake at (time) on weekdays, and my pre-sleep habits are (phone scrolling / binge-watching / working late). Caffeine habit: (X cups of coffee a day, latest time I drink it). Please: 1) analyze the 3 factors most likely affecting my sleep; 2) design a two-week, gradual sleep-improvement plan changing only 2-3 things per week; 3) give me a 30-minute pre-sleep relaxation routine. If there's no improvement after two weeks, remind me what warning signs mean I should consider seeing a doctor.

I'm feeling (anxious / down / irritable) right now, mainly because of (the event, e.g., a presentation tomorrow, a fight with family, a mistake at work). Be a gentle, non-judgmental listener: 1) first empathize with my feelings in a sentence or two, don't rush to advice; 2) ask me 2-3 questions to help clarify my emotions, one at a time; 3) after I answer, help me separate the "catastrophizing thoughts" from "what could actually happen"; 4) finally give me one 5-minute action I can do right now. Keep it conversational throughout, like chatting with a friend, not a textbook list.

I'm the coach of a (sport: basketball / volleyball / soccer...) team and just watched a game film, jotting these observations: (paste your scattered notes, e.g., three straight failures to get back on defense in the third quarter, slow to switch after pick-and-rolls at the 2 spot, turnovers cluster when the score is close). Organize a post-game review outline: 1) group the observations into at most three themes, each stating the problem in one sentence; 2) for each theme, list criteria for the film clips to pick (what situation, how many seconds to watch); 3) give one practice design per theme to implement in next week's training; 4) write an opening line to the players, in a (fact-focused / mostly encouraging) tone, no personal attacks. In Traditional Chinese with Taiwan usage.

I want to set up training-load tracking for (team name and level: a high-school volleyball team / an amateur soccer team...); the team has (number) players, trains (times) per week for (minutes) each, and the season starts in (month). Please: 1) design a daily-entry form with fields (including subjective intensity RPE, training time, sleep, body-discomfort areas), few enough that players will fill it every day; 2) explain why each field is collected so I can persuade players; 3) suggest spreadsheet calculation formulas (daily load, weekly load, acute:chronic workload ratio); 4) set three thresholds to watch and corresponding actions. Note: don't give medical diagnosis advice, only data collection and alert design. In Traditional Chinese with Taiwan usage.

You are an audiologist who also knows tech assistive devices well. Help me create a communication-environment improvement plan for a hearing-impaired elder at home.

Elder's age and hearing status: (e.g., 78, moderate hearing loss, wears a hearing aid but still can't hear clearly in noisy settings)
Main trouble occasions: (e.g., family dinners, watching TV, phone calls, medical visits)
Acceptance of tech: (e.g., uses LINE but not good at installing new apps)
How much family can help: (e.g., one co-living adult child)

Output:
1. Analyze each trouble occasion: is the problem volume, clarity, or background noise — the three have completely different solutions
2. Free environmental adjustments (concrete suggestions on seating, lighting, restaurant choice, way of speaking)
3. Tech assistive-device suggestions, split into "the elder operates" and "family operates," noting learning difficulty
4. A preparation checklist for medical visits, including how to ask staff to accommodate
5. The three mistakes family most commonly make when communicating, and how to fix them

Use a gentle, actionable tone, avoid medical-diagnosis assertions, and remind me which parts a professional audiologist should assess.

I want to start tracking my body changes (e.g., skin condition, physique, sleep, or exercise performance), but every time I've quit after three days. Help me design a recording method I'll actually keep up.

[What I want to track] (e.g., skin condition / weight and physique / sleep quality / running performance)
[Why I want to track it] (e.g., to confirm whether a new skincare product works / to know how staying up late affects me)
[Time I'm willing to spend daily] (be honest — usually 1-3 minutes)
[Why I quit before]

Output:
1. **Daily record items**: at most 5, each explaining how and when to measure. Conditions must be fixed (same time, place, lighting), or the data isn't comparable.
2. **Three weekly review questions**: just three, answerable in 5 minutes
3. **Three designs to lower the chance of quitting**: concrete measures targeting my stated quitting reasons (don't say useless things like "have willpower")
4. **What to look at at week 4, week 8, and week 12**: when is it meaningful to judge whether it's working?
5. **When to stop self-tracking and see a doctor**: clearly list warning signs

Note: this record is for self-observation, not medical diagnosis. If you have clear discomfort, see a doctor directly. Traditional Chinese, Taiwan usage.