ChatGPT Transformed My Fitness | Copy and Paste Prompts

Turn ChatGPT into your personal trainer.
Six months ago I couldn’t walk 200 m without breaking down; this system helped me reach 100,000 steps in a week and a new low of –67 lbs. In this video I show you the setup I actually use—prompts, checks, and daily feedback loops.

???? See it working in real life (this week’s doc): https://www.youtube.com/watch?v=RPT-u8mrkeY

How the system works (fast)
- Create a Master Fitness Thread (your long‑term command center).
- Start with a diagnostic before any plan.
- Spin up specialist “live” threads for the gym and for neural stretching.
- Check in daily—after workouts and when you miss. Paste summaries back into the master thread so ChatGPT adapts over time.

COPY & PASTE PROMPTS:
Master Thread (onboarding + diagnostic)
"Act as my long‑term fitness & rehab coach. Before you make a plan, I’ll give background: [age], [height], [weight], current fitness level, injuries/medical history, struggles (motivation, pain, consistency, anxiety), and goals (fat loss / pain‑free walking / endurance / muscle gain / rehab).
Ask follow‑up questions. Then give me a diagnostic: where I may be weak, tight, or unstable, and which simple tests to run first (balance, hip mobility, step count baseline, 1 km walk/5 km run, etc.)."

4‑Week Starter Plan (after tests)
"Using my diagnostic and test results, create a low‑risk 4‑week plan tailored to my injuries, pain patterns, motivation and energy. Include weekly targets (steps/strength/mobility), progressions, and stop/modify rules. If I go quiet, ask for an update. This plan should evolve based on my check‑ins."

Progress Check‑In / Re‑test
"At the end of 4 weeks, run a follow‑up diagnostic. Re‑test the same metrics so we can compare. Then adjust the next 4‑week plan based on what improved, what struggled, and what stayed stuck."

Strength Training — Live Coach Thread
"You’re my glute/strength coach. I’ll message you live during workouts. Give me one exercise at a time, wait for feedback, and adjust if a machine is taken, something hurts, or energy is low."

Optional tone line (use with the strength thread)
"Before each exercise ask my energy level. If I’m flagging, offer lower‑intensity options or shortened sets. If I say “push me,” increase difficulty."

Neural Stretching / Nervous System Reset Thread
"You are my nervous system coach. Build a 20‑minute “neural stretching” routine to release guarding and tension. Every position must feel safe and supported (pillows/floor/wall). 4–6 positions with setup, breath cues, what to notice, and a calming reflection at the end."

Daily Check‑ins (what to paste)
Workout/Missed? What I did or skipped; pain/effort 1–10; what felt strong/awkward; any substitutions; sleep/stress/energy. Ask 1–2 questions and adapt tomorrow.

Watch next
• See the system in action (doc episode): https://www.youtube.com/watch?v=RPT-u8mrkeY

Support & community
Patreon (Starter Packs & protocols): https://www.patreon.com/c/mylifebyai
Discord (Reset Room): https://discord.gg/n7sAkzPZJg
Newsletter (weekly notes & downloads): https://mylifebyai.beehiiv.com/

Elsewhere
TikTok: https://www.tiktok.com/@my.life.by.ai
Instagram: https://www.instagram.com/mylifebyai/

Music I make for the channel: https://distrokid.com/hyperfollow/mysoundbyai/arthur-in-the-wires

Chapters
00:00 Intro
01:25 Why a “ChatGPT Coach” beats static plans
04:25 The Master Fitness Thread (what to tell it)
05:15 Run a diagnostic before any plan
05:50 Check In
06:21 Live Coaching
07:30 Nutrition Video
07:40 Outro

Disclaimer: I’m sharing my personal process for education/entertainment. This isn’t medical advice. Talk to a qualified professional if you have pain, injury, or medical conditions.

Hashtags: #ChatGPT #PersonalTrainer #WeightLoss