AI prompt pack for online coaches. Every prompt from the guides, in one text file.

When to use it: Any draft, from any prompt, before a client or a follower reads it.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

You are editing text for me, an online fitness coach. Your only job is to make it read like I wrote it, not to add anything.

First, here are three things I actually wrote, unedited, so you can learn my rhythm:
[PASTE YOUR OWN CAPTION 1]
[PASTE YOUR OWN CHECK-IN REPLY, client name removed]
[PASTE YOUR OWN EMAIL]
Notice my sentence length, how I open, which words I repeat, whether I swear, how I sign off.

Now rewrite the draft below using these rules.
1. Keep every fact and number exactly as written; do not invent details, results or client names.
2. No contrast framing ("it's not about X, it's about Y").
3. No groups of three (adjectives, verbs, benefits).
4. Never use: elevate, unlock, journey, game-changer, empower, transform, dive in, unleash, seamless, in today's, whether you're, let's be honest.
5. No rhetorical question followed by another question.
6. No summary sentence at the end and no closing offer ("If you'd like, I can...").
7. No emoji unless my samples use them, and never more than one.
8. Vary sentence length on purpose: at least one sentence under six words and one over twenty-five.
9. Keep one specific detail from real life that I gave you: [ONE DETAIL FROM THIS WEEK, e.g. "Sara hit 60 kg squat on Tuesday after three months at 55"].
10. If a sentence could appear in any coach's post, cut it.

Output only the rewritten text, then a two-line note listing which of my phrases you reused.

Draft: [PASTE THE DRAFT]

When to use it: A draft you are not sure about. Scores it and quotes the tells.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Read the text below and act as a sceptical reader who has seen a thousand AI-written fitness posts.

Score it from 0 to 10 for "sounds like AI". Then list every tell you found, quoting the exact words, in this order: contrast framing, groups of three, banned words (elevate, unlock, journey, game-changer, empower, seamless, dive in), rhetorical question stacks, summary or offer at the end, generic praise, uniform sentence length, hedging phrases like "it's important to note", emoji walls, and anything that could be pasted into any coach's account unchanged.

For each tell, give a one-line fix that keeps my meaning. Do not rewrite the whole text.

Text: [PASTE]

When to use it: Before pasting anything about a client into any assistant.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Client [LETTER], [AGE BAND, e.g. 30s], [SEX IF RELEVANT], goal [GOAL], training age [X], [N] sessions per week.
This week: [WHAT HAPPENED, no names, no places, no employer].
Limitation in general terms: [e.g. "knee discomfort on deep squats", not the diagnosis].
Their own words, lightly edited: "[QUOTE WITH IDENTIFIERS REMOVED]".
My question: [WHAT YOU WANT HELP WITH].

When to use it: Once, in the agreement or welcome packet.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

I use AI writing tools to draft some of my own admin, content and message drafts. I do not enter your name, contact details, photos or health information into those tools. Your check-ins, progress data and messages are stored in [PLATFORM] under its data processing agreement, and you can ask me at any time what tools I use.

When to use it: Once, in the welcome packet; review the date yearly.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

AI USE POLICY (for the welcome packet)
1. What I use AI for: drafting my own admin, content ideas, and first drafts of some messages that I then rewrite.
2. What I never paste into an AI tool: your name, contact details, photos, injuries, conditions, medication, or anything that identifies you.
3. Anonymisation rule: if I ask an AI tool about a coaching situation, it gets an age band, a goal and the question, never the person.
4. Settings I keep on: my chats are not used to train the models, I use unsaved chats for anything close to client detail, and I delete saved memories that mention a client.
5. Where your data lives: your check-ins, progress data and messages are stored in [PLATFORM] under its data processing agreement, not in an AI tool.
6. Retention: I keep your data for as long as you are a client and for [PERIOD] afterwards, then delete it, unless the law requires longer.
7. How to ask: message me at any time to ask what tools I use or to see what I hold about you.
8. No automated decisions: no plan, price or message about your coaching is decided by a machine. I read and decide.
9. I read and edit everything: nothing drafted by a tool reaches you without me rewriting it.
10. Reviewed: [DATE]. I will tell you if this policy changes.

When to use it: Any caption where the first draft should already sound like you.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

You are helping me, an online fitness coach, write an Instagram caption in my own voice. Your job is a first draft that sounds like me, not like a model.

ABOUT ME
Niche and clients: [YOUR NICHE, e.g. strength coaching for women over 40]
How I talk to clients: [YOUR STYLE IN ONE LINE, e.g. direct, dry, no motivational language]
Phrases I actually use: [3 TO 5 PHRASES YOU SAY, e.g. "the boring version works", "we fix the total first"]
Words I never use: [YOUR LIST, e.g. journey, transformation, empower]

THREE CAPTIONS I WROTE MYSELF (copy my sentence length, my openers and my rhythm from these)
1. [PASTE CAPTION 1]
2. [PASTE CAPTION 2]
3. [PASTE CAPTION 3]

THIS POST
Type: [client win / myth-bust / story / hook / CTA / day in the life / carousel / reel]
The one point it makes: [ONE SENTENCE]
The specific detail: [THE CLIENT (first name or "a client"), THE NUMBER, THE MOMENT. Only details I have permission to share.]
One thing that went wrong or was not perfect: [OPTIONAL BUT STRONGLY PREFERRED]
The one action I want at the end: [e.g. message me the word PLAN / save this / no ask]

RULES (these matter more than anything else)
1. First line names the specific thing. No rhetorical question, no "ever feel like", no theme statement.
2. One point. Do not teach, sell and inspire in the same caption.
3. Use the number I gave you. Do not invent numbers, results or quotes.
4. No lists of three ("stronger, leaner, happier"). Two items or one.
5. Never use: elevate, unlock, journey, game-changer, transformation, empower, thrive, dive in, in today's world, at the end of the day, consistency beats perfection.
6. Write "I" and say what I did. No passive advice sentences.
7. Vary sentence length. Put a short sentence after a long one.
8. Do not summarise or add a moral at the end. End on the client's words, the detail, or my one ask.
9. Emojis: [none / at most one]. Hashtags: [none / N, listed on the last line].
10. Length: [60 to 150] words unless the post type is a reel caption, then one to three lines.
11. Plain words. If a sentence would sound strange said out loud to a client, rewrite it.

OUTPUT
Give me two versions: A follows my samples as closely as possible; B takes one more risk with the opening line. After both, list every place you were unsure about a fact so I can check it before posting. Do not explain your choices.

When to use it: You have the caption body and the first line still sounds generic.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Write 8 possible first lines for this Instagram caption. Each line must name the specific thing in the post, not the theme. No rhetorical questions, no "ever feel like", no "here's the truth". At least 3 must start with a number or a name. At least 2 must be under 6 words. None may be reusable for a different post.

The post: [PASTE THE CAPTION BODY]
The specific detail: [CLIENT / NUMBER / MOMENT]
My usual opener style, from my own captions: [PASTE 2 OF YOUR OWN FIRST LINES]

Output the 8 lines only, numbered, no commentary.

When to use it: A personal story or a moment from coaching that makes people follow the person.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Turn my rough notes into an Instagram story caption in my voice. Keep it in first person, past tense, concrete. Start inside the moment (a time, a place, a sentence someone said), not with "let me tell you a story". Keep the part that went wrong; do not soften it. No moral at the end, no "the lesson here is". End on the last concrete thing that happened or on one line that connects it to a client this week. 100 to 180 words. No lists of three. No emojis unless my samples use them.

My rough notes: [PASTE YOUR NOTES, MESSY IS FINE]
Two captions I wrote before, for rhythm: [PASTE]
Words I never use: [PASTE]

When to use it: An offer or spots-open post where the ask has to be clear without sounding like a sales page.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Write an Instagram caption that opens spots for my coaching. The rule: describe the thing, then ask once. No "limited spots", "don't miss out", "ready to transform", "take it to the next level". Say exactly what a client gets, in plain words, as if I were explaining it to a friend on the phone. Include the start date and the number of places if I gave them. One ask on the last line, using the exact keyword I give you. 70 to 120 words.

What the coaching includes: [YOUR LIST IN PLAIN WORDS]
Start date and places: [e.g. October, two places]
Price, if shown: [e.g. EUR 180 a month, cancel monthly / do not mention]
The keyword to message: [e.g. OCTOBER]
Two captions I wrote before: [PASTE]

When to use it: An educational carousel where the slides carry the content and the caption sells the swipe.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

I am posting a carousel. Write (a) the slide text and (b) the caption.

Slides: one idea per slide, maximum 14 words per slide, slide 1 is the title as a plain statement (no "5 secrets", no "you need to know"). The most surprising point goes on slide 2. Last slide is one plain ask.
Caption: 2 to 4 lines. Name what is on slide 2 specifically so people have a reason to swipe. No "swipe to discover", no "save this so you never forget", no emojis unless my samples use them.

My points: [PASTE 5 TO 8 POINTS]
The most surprising one: [WHICH]
The ask on the last slide: [e.g. save it / message me the word PLAN]
Two captions I wrote before: [PASTE]

When to use it: The video carries the content and the caption has to do one job in one to three lines.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Write 5 alternative captions for this reel, each 1 to 3 lines. The video already shows the content, so the caption names what it is and who it is for, in the words I would use to a client. No "this will change your life", no "try this", no "follow for more". At least 2 versions include the exact cue or number from the video. Hashtags: [none / N on a separate last line].

What happens in the video: [DESCRIBE]
Who it is for: [e.g. anyone whose lower back rounds in a deadlift]
The cue or number: [e.g. "push the floor away", 10 reps]
My usual tone, two captions I wrote: [PASTE]

When to use it: A client hit a milestone and has agreed in writing that you can share it.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Write a client-win caption. I have the client's permission to share exactly what I paste below and nothing else; do not add details, do not invent a quote, do not describe their body. Structure: the specific result with the number, then the part that was hard or went wrong, then one line in the client's own words (verbatim from what I paste), then one line about what we actually changed in the plan. Finish with "Shared with [first name]'s permission." and, if I give one, one ask. 90 to 150 words. No "incredible", "amazing", "proof that", "anything is possible".

Client: [FIRST NAME or "a client"]
Timeframe and result: [e.g. 11 weeks, first unassisted pull-up]
What went wrong along the way: [e.g. missed two weeks in month two]
Their words, verbatim: [PASTE THE LINE THEY SAID OR WROTE]
What I changed in the plan: [ONE SPECIFIC THING]
The ask, if any: [e.g. message me PULLUP / none]
Two captions I wrote before: [PASTE]

When to use it: You keep hearing the same wrong belief from clients and want to correct it without lecturing.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Write a myth-bust caption that never uses the words "myth", "bust", "truth" or "let's debunk". Start with the real situation, not the myth: what a client did because they believed it, with a number. Then what actually happened when we changed it. Then the plain explanation in two sentences a client would understand. No "in fact", no "the science says" unless I paste a specific source. End on the practical instruction, not a moral. 80 to 140 words.

The belief: [e.g. carbs after 6pm turn to fat]
What I see clients do because of it: [SPECIFIC EXAMPLE WITH A NUMBER]
What changed when we fixed it: [SPECIFIC]
Plain explanation: [YOUR TWO-SENTENCE VERSION]
Two captions I wrote before: [PASTE]

When to use it: A behind-the-scenes post that shows the unglamorous work instead of the highlight reel.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Write a day-in-the-life caption from my actual timeline. Use the real times. Include the boring parts and at least one thing that did not go well. Pick one client situation from my notes and show the decision I made, in one or two sentences, without naming or describing the client. No "busy but blessed", no "grateful", no "hustle", no sunrise emojis. It should read like a diary line, not a brand post. 80 to 140 words. End on the last thing that happened, not a reflection.

My timeline today: [PASTE, e.g. 06:10 own session, 07:30 check-ins, ...]
One client decision (anonymised): [e.g. sleep dropped to 5 hours, cut plan from 4 to 3 sessions]
What went badly: [e.g. my own session, skipped the last set]
Two captions I wrote before: [PASTE]

When to use it: Every time you want to post about a client.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Hi [CLIENT FIRST NAME], I would love to share your progress as a post. Here is exactly what I would write and the photo I would use:

[PASTE THE FULL POST TEXT]
[ATTACH THE PHOTO, OR WRITE "no photo"]

Three things before you answer:
1. You can say no, or change anything, and it will not affect our coaching at all.
2. This is for [Instagram / my website / both]. If I ever want to use it anywhere else, I will ask again.
3. If you would rather be "a client" instead of your name, or want a number removed, just say which.

Reply "yes" to this exact version, or tell me what to change.

When to use it: The day a client hits a milestone and has said yes.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

You are helping me, an online fitness coach, turn a client's check-in data into a transformation story in my own voice. I have the client's written permission to share exactly the details below and nothing else. Do not invent, round up, or add any detail, quote, number or medical claim.

THE CLIENT (approved details only)
Name to use: [FIRST NAME or "a client"]
Where they started (one concrete situation, not a feeling): [YOUR NOTE, e.g. lunch was a protein bar in a car park]
Start figures I may share: [e.g. deadlift 60 kg / 2 sessions a month / none]
The turn (what made them start): [THEIR MESSAGE OR THE MOMENT, VERBATIM IF YOU HAVE IT]
What we actually changed in the plan: [ONE OR TWO SPECIFIC THINGS]
The bad week: [WEEK NUMBER, WHAT HAPPENED, WHAT THEY WROTE IN THE CHECK-IN]
Result figures I may share: [e.g. 7.4 kg in 19 weeks / 100 kg x 3 / 34 of 40 weeks trained]
One non-scale change: [e.g. no more car park lunches / back has not gone since]
Their words, verbatim, from the check-in or a message: [PASTE 1 TO 3 LINES]
The ask at the end: [e.g. message me LUNCH / none]
Platform and length: [Instagram caption, 120 to 220 words / website case study, 300 to 500 words]

MY VOICE
Two posts I wrote myself (copy sentence length, openers and rhythm): [PASTE]
Words I never use: [PASTE]

STRUCTURE (five beats, in this order)
1. The starting point: open on the concrete situation. No "meet [name]", no "[name]'s journey began".
2. The turn: the moment, quoted if I gave you a quote.
3. The work: what changed, in plain words, and the bad week in full. Keep what they wrote that week verbatim.
4. The result: the number I gave you and the non-scale change. Nothing else.
5. Their words verbatim, then the line "Shared with [name]'s permission.", then the ask or nothing.

RULES
No "journey", "transformation", "incredible", "amazing", "proof that", "anything is possible", "consistency beats perfection". No lists of three. No moral at the end. No description of their body. Vary sentence length. Write "I" and say what I did. Do not polish their quotes.

OUTPUT
The story only, then a short list of any sentence that contains a fact I did not give you, so I can delete it.

When to use it: Once, with five replies you wrote.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

I am an online fitness coach. Below are five check-in replies I wrote myself, unedited. Read them and produce a STYLE CARD I can paste at the top of future prompts so that drafts sound like me.

The style card must contain, as short bullet points:
1. Typical length in sentences and words.
2. How I open (quote my actual first lines).
3. How I refer to the client (name, "you", nickname).
4. Phrases I repeat (quote at least five, verbatim).
5. How I give an instruction (quote two examples).
6. How I close and sign off (quote).
7. Sentence rhythm: short after long, questions, fragments, whatever I actually do.
8. Words and constructions I never use (derive from what is absent: for example no "journey", no exclamation marks, no lists of three, if that is true).
9. Tone in three plain words, chosen from evidence in the samples, not compliments.

Do not improve my writing. Do not add advice. Output the style card only, under 200 words.

REPLY 1: [PASTE YOUR OWN REPLY]
REPLY 2: [PASTE]
REPLY 3: [PASTE]
REPLY 4: [PASTE]
REPLY 5: [PASTE]

When to use it: Adherence and numbers both fine. The most common week and the one most worth drafting.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

STYLE CARD: [PASTE THE STYLE CARD FROM THE TONE-TRAINING PROMPT]

RULES FOR EVERY DRAFT
Structure: (1) acknowledge the effort and name one specific win with its number, (2) assess what the numbers show in one or two sentences, (3) one adjustment for next week with the reason, (4) one accountability ask they can answer with a yes or a number.
Length: 4 to 8 sentences, 60 to 140 words.
Never: medical advice, diagnoses, supplement recommendations, comments on the client's body, numbers I did not give you, praise for something they did not do, "journey", "crush", "smash", exclamation marks unless my style card has them, lists of three, a closing "let me know if you have any questions".
Use "you". Use the first name I give you. Label the output "DRAFT FOR COACH REVIEW".

THE CHECK-IN (identity removed)
First name to use: [FIRST NAME]
Sessions done / planned: [e.g. 4 / 4]
Nutrition adherence: [e.g. protein hit 6 of 7 days]
Weight trend: [e.g. down 0.4 kg on the weekly average]
Steps, sleep: [e.g. 8,200 average, 7 hours]
Their words about the week: [PASTE, VERBATIM]
What I want to adjust next week: [ONE THING, WITH REASON, or "nothing, hold"]
The ask I want to end on: [e.g. "can you send me Sunday's food log?"]

Write the draft.

When to use it: The client did the work and the number moved up. The reply has to protect the effort.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

STYLE CARD: [PASTE THE STYLE CARD FROM THE TONE-TRAINING PROMPT]

RULES FOR EVERY DRAFT
Structure: (1) acknowledge the effort and name one specific win with its number, (2) assess what the numbers show in one or two sentences, (3) one adjustment for next week with the reason, (4) one accountability ask they can answer with a yes or a number.
Length: 4 to 8 sentences, 60 to 140 words.
Never: medical advice, diagnoses, supplement recommendations, comments on the client's body, numbers I did not give you, praise for something they did not do, "journey", "crush", "smash", exclamation marks unless my style card has them, lists of three, a closing "let me know if you have any questions".
Use "you". Use the first name I give you. Label the output "DRAFT FOR COACH REVIEW".

THE CHECK-IN (identity removed)
First name: [FIRST NAME]
Sessions done / planned: [e.g. 3 / 3]
Nutrition adherence: [e.g. 6 of 7 days on target]
Weight: [e.g. up 0.6 kg on the weekly average]
Likely reason, if I know it: [e.g. two restaurant meals Saturday, weigh-in after a late flight / unknown]
Their words: [PASTE, VERBATIM]
My adjustment: [e.g. none, hold the plan and watch the two-week average / add 1,000 steps]
The ask: [e.g. "weigh in the same time Tuesday and send me the number?"]

In the assess part, explain in one sentence why a weekly average matters more than one reading. Do not promise the scale will drop. Write the draft.

When to use it: Two or more sessions missed and the client told you straight. Reward the honesty, fix the plan, no lecture.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

STYLE CARD: [PASTE THE STYLE CARD FROM THE TONE-TRAINING PROMPT]

RULES FOR EVERY DRAFT
Structure: (1) acknowledge the effort and name one specific win with its number, (2) assess what the numbers show in one or two sentences, (3) one adjustment for next week with the reason, (4) one accountability ask they can answer with a yes or a number.
Length: 4 to 8 sentences, 60 to 140 words.
Never: medical advice, diagnoses, supplement recommendations, comments on the client's body, numbers I did not give you, praise for something they did not do, "journey", "crush", "smash", exclamation marks unless my style card has them, lists of three, a closing "let me know if you have any questions".
Use "you". Use the first name I give you. Label the output "DRAFT FOR COACH REVIEW".

THE CHECK-IN (identity removed)
First name: [FIRST NAME]
Sessions done / planned: [e.g. 1 / 4]
Reason they gave: [PASTE, VERBATIM]
Nutrition: [e.g. roughly on target, no log]
Their words about the week: [PASTE]
My adjustment: [e.g. drop to 2 sessions next week, 30 minutes each, at home]
The ask: [e.g. "which two days, and what time?"]

The acknowledge part must thank them for telling me the truth, in plain words, before anything else. No "life happens". No "let's get back on track". Write the draft.

When to use it: The third week in a row of drift, or a check-in that reads flat. This message you write yourself.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

STYLE CARD: [PASTE THE STYLE CARD FROM THE TONE-TRAINING PROMPT]

RULES FOR EVERY DRAFT
Structure: (1) acknowledge the effort and name one specific win with its number, (2) assess what the numbers show in one or two sentences, (3) one adjustment for next week with the reason, (4) one accountability ask they can answer with a yes or a number.
Length: 4 to 8 sentences, 60 to 140 words.
Never: medical advice, diagnoses, supplement recommendations, comments on the client's body, numbers I did not give you, praise for something they did not do, "journey", "crush", "smash", exclamation marks unless my style card has them, lists of three, a closing "let me know if you have any questions".
Use "you". Use the first name I give you. Label the output "DRAFT FOR COACH REVIEW".

This is a client who is slipping and I will write the message myself. Do NOT write the message. Instead give me:
1. Three things in the last three check-ins that I should name specifically (quote them).
2. Two possible reasons for the drift that the data supports, and one question that would tell me which it is.
3. One adjustment small enough that they can do it this week even at 50% capacity.
4. Three opening lines in my style card voice, none of which contain "I noticed" or "just checking in".
Then stop and say "write this one yourself".

Last three check-ins (identity removed): [PASTE]
What I have already tried: [PASTE]

When to use it: A milestone week. The reply has to celebrate without setting up next week as a letdown.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

STYLE CARD: [PASTE THE STYLE CARD FROM THE TONE-TRAINING PROMPT]

RULES FOR EVERY DRAFT
Structure: (1) acknowledge the effort and name one specific win with its number, (2) assess what the numbers show in one or two sentences, (3) one adjustment for next week with the reason, (4) one accountability ask they can answer with a yes or a number.
Length: 4 to 8 sentences, 60 to 140 words.
Never: medical advice, diagnoses, supplement recommendations, comments on the client's body, numbers I did not give you, praise for something they did not do, "journey", "crush", "smash", exclamation marks unless my style card has them, lists of three, a closing "let me know if you have any questions".
Use "you". Use the first name I give you. Label the output "DRAFT FOR COACH REVIEW".

THE CHECK-IN (identity removed)
First name: [FIRST NAME]
The milestone: [e.g. first unassisted pull-up / 5 kg down since March / 8 weeks of 4 sessions]
Sessions and nutrition: [PASTE]
Their words: [PASTE, VERBATIM]
My adjustment: [e.g. none, hold; or the next progression]
The ask: [e.g. "what did you do differently this week that you could keep?"]

In the acknowledge part, name the specific thing they did over the weeks that produced this, not the result itself. In the assess part, say in one sentence that next week will be ordinary and that is fine. Write the draft.

When to use it: The client asked something in their check-in ("should I take creatine?", "can I swap Friday for Saturday?").

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

STYLE CARD: [PASTE THE STYLE CARD FROM THE TONE-TRAINING PROMPT]

RULES FOR EVERY DRAFT
Structure: (1) acknowledge the effort and name one specific win with its number, (2) assess what the numbers show in one or two sentences, (3) one adjustment for next week with the reason, (4) one accountability ask they can answer with a yes or a number.
Length: 4 to 8 sentences, 60 to 140 words.
Never: medical advice, diagnoses, supplement recommendations, comments on the client's body, numbers I did not give you, praise for something they did not do, "journey", "crush", "smash", exclamation marks unless my style card has them, lists of three, a closing "let me know if you have any questions".
Use "you". Use the first name I give you. Label the output "DRAFT FOR COACH REVIEW".

THE CHECK-IN (identity removed)
First name: [FIRST NAME]
The week in numbers: [PASTE]
Their question, verbatim: [PASTE]
My answer to their question, in my own words: [WRITE IT IN ONE OR TWO LINES; the model may tidy it, not change it]
My adjustment: [ONE THING or "none"]
The ask: [ONE QUESTION]

Answer their question first, before the four-part structure, using only my answer. Do not add anything to my answer. If the question touches medication, a condition, pain that is not ordinary soreness, or supplements beyond what I wrote, write "REFER: coach to handle" instead of an answer. Write the draft.

When to use it: Three paragraphs of text and you need the two lines that matter before you reply.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

STYLE CARD: [PASTE THE STYLE CARD FROM THE TONE-TRAINING PROMPT]

RULES FOR EVERY DRAFT
Structure: (1) acknowledge the effort and name one specific win with its number, (2) assess what the numbers show in one or two sentences, (3) one adjustment for next week with the reason, (4) one accountability ask they can answer with a yes or a number.
Length: 4 to 8 sentences, 60 to 140 words.
Never: medical advice, diagnoses, supplement recommendations, comments on the client's body, numbers I did not give you, praise for something they did not do, "journey", "crush", "smash", exclamation marks unless my style card has them, lists of three, a closing "let me know if you have any questions".
Use "you". Use the first name I give you. Label the output "DRAFT FOR COACH REVIEW".

Step 1: Summarise the check-in below in five bullets: what went well, what did not, any change in circumstances, anything that sounds like a concern I should not miss, and any direct question they asked. Quote their words where it matters.
Step 2: Write the four-part draft, responding to the one thing in the summary that matters most, not to everything.

First name: [FIRST NAME]
The check-in (identity removed): [PASTE]
My adjustment: [ONE THING]
The ask: [ONE QUESTION]

When to use it: Adherence is good and nothing has moved for three weeks. The reply has to make a change and explain it without alarm.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

STYLE CARD: [PASTE THE STYLE CARD FROM THE TONE-TRAINING PROMPT]

RULES FOR EVERY DRAFT
Structure: (1) acknowledge the effort and name one specific win with its number, (2) assess what the numbers show in one or two sentences, (3) one adjustment for next week with the reason, (4) one accountability ask they can answer with a yes or a number.
Length: 4 to 8 sentences, 60 to 140 words.
Never: medical advice, diagnoses, supplement recommendations, comments on the client's body, numbers I did not give you, praise for something they did not do, "journey", "crush", "smash", exclamation marks unless my style card has them, lists of three, a closing "let me know if you have any questions".
Use "you". Use the first name I give you. Label the output "DRAFT FOR COACH REVIEW".

THE CHECK-IN (identity removed)
First name: [FIRST NAME]
Three-week averages: [e.g. weight 78.3 / 78.4 / 78.2, steps 7,000, sessions 3 of 3 each week]
Adherence: [e.g. on target 18 of 21 days]
Their words: [PASTE, VERBATIM]
The change I have decided on: [e.g. reduce calories by 150 / add 2,000 steps / hold two more weeks; with my reason]
The ask: [ONE QUESTION]

In the assess part, say plainly that three flat weeks with good adherence is a signal, not a failure, and name the change and the reason in one sentence each. Do not use the word "plateau". Write the draft.

When to use it: The client says they are away next week. The reply sets a realistic plan before they go.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

STYLE CARD: [PASTE THE STYLE CARD FROM THE TONE-TRAINING PROMPT]

RULES FOR EVERY DRAFT
Structure: (1) acknowledge the effort and name one specific win with its number, (2) assess what the numbers show in one or two sentences, (3) one adjustment for next week with the reason, (4) one accountability ask they can answer with a yes or a number.
Length: 4 to 8 sentences, 60 to 140 words.
Never: medical advice, diagnoses, supplement recommendations, comments on the client's body, numbers I did not give you, praise for something they did not do, "journey", "crush", "smash", exclamation marks unless my style card has them, lists of three, a closing "let me know if you have any questions".
Use "you". Use the first name I give you. Label the output "DRAFT FOR COACH REVIEW".

THE CHECK-IN (identity removed)
First name: [FIRST NAME]
This week in numbers: [PASTE]
Next week: [e.g. 6 days in a hotel with a gym / camping, no gym / family visit, big meals]
Their words: [PASTE, VERBATIM]
My plan for the week away: [e.g. two 20-minute bodyweight sessions, protein at breakfast, no logging, weigh in the Tuesday after they return]
The ask: [e.g. "send me one photo of a hotel breakfast?"]

The adjustment part is the plan for the week away, in two sentences maximum. Say explicitly what they do not have to do. Write the draft.

When to use it: You reply by voice note and want the four parts in order before you press record.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

STYLE CARD: [PASTE THE STYLE CARD FROM THE TONE-TRAINING PROMPT]

RULES FOR EVERY DRAFT
Structure: (1) acknowledge the effort and name one specific win with its number, (2) assess what the numbers show in one or two sentences, (3) one adjustment for next week with the reason, (4) one accountability ask they can answer with a yes or a number.
Length: 4 to 8 sentences, 60 to 140 words.
Never: medical advice, diagnoses, supplement recommendations, comments on the client's body, numbers I did not give you, praise for something they did not do, "journey", "crush", "smash", exclamation marks unless my style card has them, lists of three, a closing "let me know if you have any questions".
Use "you". Use the first name I give you. Label the output "DRAFT FOR COACH REVIEW".

Write a script for a 60-second voice note, not a message. About 130 to 150 words, spoken language, contractions allowed, no headings. Same four parts in order. Start with their name and the specific win. End with the ask as an actual question. Mark two places where I should pause with [pause].

First name: [FIRST NAME]
The check-in (identity removed): [PASTE]
My adjustment: [ONE THING WITH REASON]
The ask: [ONE QUESTION]

When to use it: The day they sign. Sent within an hour of the yes if you can.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Write the welcome email for a new online coaching client.

MY PROCESS (facts the emails must use, do not invent others)
Where the plan and messages live: [YOUR APP OR PLATFORM, e.g. the Coachway client app]
Check-in day and time: [e.g. Sunday by 8pm]
When I reply: [e.g. Monday morning, always by midday]
First session or first plan date: [DATE]
How to reach me for questions: [e.g. message in the app; reply to this email also works]
What I never do: [e.g. reply after 9pm; change the plan without telling you why]
Welcome packet link: [LINK]

MY VOICE (copy sentence length, openers and sign-off from these)
Email 1 I wrote: [PASTE]
Email 2 I wrote: [PASTE]
Sign-off I use: [e.g. Speak Monday, Markus]

RULES
120 to 180 words. One job, one ask, one link at most. Use "you" and their first name once. No promises about results, no numbers about their body, no medical language, no urgency, no rules list. No "journey", "excited to have you on board", "let's smash this", exclamation marks unless my samples use them, lists of three. Plain words a friend would use. Label the output "DRAFT FOR COACH REVIEW".

THIS CLIENT
First name: [FIRST NAME]
One detail from our call or their intake (verbatim if possible): [e.g. "the 6am sessions were the only ones that ever stuck"]

The email must: confirm they are in; use the one detail once, naturally; say what happens in the next 48 hours in two or three plain steps; say where the plan and messages live; say how to reach me and that small questions are welcome; end with one ask: download the app and log in [LINK]. Subject line: 5 words or fewer, no "Welcome to the family". Write the draft.

When to use it: The morning after they sign, to get the intake and app set up before the plan is built.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Write the day-one email for a new online coaching client. Its only job is to get the intake form done.

MY PROCESS (facts the emails must use, do not invent others)
Where the plan and messages live: [YOUR APP OR PLATFORM, e.g. the Coachway client app]
Check-in day and time: [e.g. Sunday by 8pm]
When I reply: [e.g. Monday morning, always by midday]
First session or first plan date: [DATE]
How to reach me for questions: [e.g. message in the app; reply to this email also works]
What I never do: [e.g. reply after 9pm; change the plan without telling you why]
Welcome packet link: [LINK]

MY VOICE (copy sentence length, openers and sign-off from these)
Email 1 I wrote: [PASTE]
Email 2 I wrote: [PASTE]
Sign-off I use: [e.g. Speak Monday, Markus]

RULES
120 to 180 words. One job, one ask, one link at most. Use "you" and their first name once. No promises about results, no numbers about their body, no medical language, no urgency, no rules list. No "journey", "excited to have you on board", "let's smash this", exclamation marks unless my samples use them, lists of three. Plain words a friend would use. Label the output "DRAFT FOR COACH REVIEW".

THIS EMAIL
What the intake asks, in my words: [e.g. training history, injuries, the food you actually eat, your week]
Why each part matters, in one line each: [e.g. injuries so I never program around a guess; your real week so the plan fits the life you have]
Date I need it by: [DATE]
Intake link: [LINK]

The email must: open with what I am doing today (building their plan) and what I need from them to do it well; list the parts of the intake with the one-line reason each; say how long it takes honestly [e.g. about 12 minutes]; end with one ask and the link. No "the more you share the better I can help". Write the draft.

When to use it: Two or three days before the first check-in is due, so the first one is honest.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Write the day-three email for a new online coaching client. Its job is to explain the weekly check-in before the first one happens.

MY PROCESS (facts the emails must use, do not invent others)
Where the plan and messages live: [YOUR APP OR PLATFORM, e.g. the Coachway client app]
Check-in day and time: [e.g. Sunday by 8pm]
When I reply: [e.g. Monday morning, always by midday]
First session or first plan date: [DATE]
How to reach me for questions: [e.g. message in the app; reply to this email also works]
What I never do: [e.g. reply after 9pm; change the plan without telling you why]
Welcome packet link: [LINK]

MY VOICE (copy sentence length, openers and sign-off from these)
Email 1 I wrote: [PASTE]
Email 2 I wrote: [PASTE]
Sign-off I use: [e.g. Speak Monday, Markus]

RULES
120 to 180 words. One job, one ask, one link at most. Use "you" and their first name once. No promises about results, no numbers about their body, no medical language, no urgency, no rules list. No "journey", "excited to have you on board", "let's smash this", exclamation marks unless my samples use them, lists of three. Plain words a friend would use. Label the output "DRAFT FOR COACH REVIEW".

THIS EMAIL
What the check-in asks: [e.g. sessions done, how food went in one line, weight if you weigh, sleep, one thing that was hard, one thing that went well]
How long it takes: [e.g. under 5 minutes]
What I do with it: [e.g. read every answer, reply with one adjustment and one question]
What an honest bad week earns: [e.g. a better plan, not a lecture]

The email must: say when the check-in is due and where; describe the form in plain words; say what I do with it and when I reply; say explicitly that a bad week reported honestly is more useful to me than a good week invented; end with one ask: set a reminder for [DAY]. Write the draft.

When to use it: The day after their first check-in reply, to set week two.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Write the day-seven email for a new online coaching client, sent after I have replied to their first check-in.

MY PROCESS (facts the emails must use, do not invent others)
Where the plan and messages live: [YOUR APP OR PLATFORM, e.g. the Coachway client app]
Check-in day and time: [e.g. Sunday by 8pm]
When I reply: [e.g. Monday morning, always by midday]
First session or first plan date: [DATE]
How to reach me for questions: [e.g. message in the app; reply to this email also works]
What I never do: [e.g. reply after 9pm; change the plan without telling you why]
Welcome packet link: [LINK]

MY VOICE (copy sentence length, openers and sign-off from these)
Email 1 I wrote: [PASTE]
Email 2 I wrote: [PASTE]
Sign-off I use: [e.g. Speak Monday, Markus]

RULES
120 to 180 words. One job, one ask, one link at most. Use "you" and their first name once. No promises about results, no numbers about their body, no medical language, no urgency, no rules list. No "journey", "excited to have you on board", "let's smash this", exclamation marks unless my samples use them, lists of three. Plain words a friend would use. Label the output "DRAFT FOR COACH REVIEW".

THIS EMAIL
Two things week one showed (non-medical, no body numbers): [e.g. you trained three of three; food went sideways on Saturday, which is normal in week one]
What week two looks like: [e.g. same plan, one change: protein at breakfast]
What most people feel in week two: [e.g. the novelty drops; that is where the plan does the work]

The email must: acknowledge that they did the first check-in; name the two things from week one plainly; say what week two is and the one change; normalise the week-two dip in one sentence without a pep talk; end with one ask: the one small thing to keep this week. No praise inflation. Write the draft.

When to use it: The end of week two, to review, reset and open the door for anything not working.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Write the day-fourteen email for a new online coaching client.

MY PROCESS (facts the emails must use, do not invent others)
Where the plan and messages live: [YOUR APP OR PLATFORM, e.g. the Coachway client app]
Check-in day and time: [e.g. Sunday by 8pm]
When I reply: [e.g. Monday morning, always by midday]
First session or first plan date: [DATE]
How to reach me for questions: [e.g. message in the app; reply to this email also works]
What I never do: [e.g. reply after 9pm; change the plan without telling you why]
Welcome packet link: [LINK]

MY VOICE (copy sentence length, openers and sign-off from these)
Email 1 I wrote: [PASTE]
Email 2 I wrote: [PASTE]
Sign-off I use: [e.g. Speak Monday, Markus]

RULES
120 to 180 words. One job, one ask, one link at most. Use "you" and their first name once. No promises about results, no numbers about their body, no medical language, no urgency, no rules list. No "journey", "excited to have you on board", "let's smash this", exclamation marks unless my samples use them, lists of three. Plain words a friend would use. Label the output "DRAFT FOR COACH REVIEW".

THIS EMAIL
What happens now in my process: [e.g. first plan update on Monday; a 15-minute call in week 3 if you want one]
What month one looks like: [e.g. two more check-ins, then the first proper review with photos and numbers]
What I want them to tell me: [e.g. anything in the plan that does not fit your week, however small]

The email must: mark two weeks without ceremony; say what changes now and what month one looks like in three plain sentences; ask them directly for the one thing that is not working, and say that "nothing" is a fine answer; make clear replies come to me, not a system; end with one ask: reply with one question or one thing that is not working. Write the draft.

When to use it: The last week of the month, for the month ahead.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

You are helping me, an online fitness coach, plan a 30-day Instagram content calendar. Your job is the plan and the first lines, in my voice, not motivational filler.

ABOUT ME
Niche and who I coach: [YOUR NICHE, e.g. strength coaching for women over 40]
My three content pillars, in my words: [PILLAR 1] / [PILLAR 2] / [PILLAR 3]
My offer and its keyword: [e.g. 1:1 online coaching, weekly check-ins; keyword OCTOBER]
This month's theme: [e.g. "the boring version works" / back-to-routine September]
Three things clients actually said this month (no names): [PASTE]
One opinion I hold that other coaches do not: [WRITE IT]
Voice style card: [PASTE YOUR CARD, or three captions you wrote]

CADENCE (fixed)
Mon Reel (TOF), Tue Stories x4 (MOF), Wed carousel (MOF), Thu Stories x3 (MOF), Fri Reel (TOF or point of view), Sat carousel or client story (MOF), Sun Stories x3 (BOF, one keyword ask). Week 4 Saturday is the honest offer post (BOF).
Split across the month: about 50% TOF, 35% MOF, 15% BOF.

OUTPUT
A table with 30 rows and these columns: Day number, Weekday, Funnel stage (TOF/MOF/BOF), Format, The idea with its first line in quotes, Story frames (or "none"), Which pillar it serves.
Then a second short table: the 8 Reels only, with first line, the specific detail or number each needs from me, and the payoff at the end.

RULES
1. Every first line names a specific thing (a number, a food, a lift, a client moment); none may start with a question or "ever feel like".
2. Use my clients' three quotes and my opinion somewhere in the month, marked where you used them.
3. Do not invent client results, numbers or quotes. Where a row needs a real number from me, write [NEEDS YOUR NUMBER].
4. Client stories are marked "with permission" and never describe a body.
5. BOF rows contain exactly one keyword ask each, no "limited spots", no "don't miss out".
6. Never use: journey, unlock, elevate, transformation, game-changer, crush, smash, empower, "let's go", lists of three, emoji walls.
7. Each carousel names what is on slide 2 so there is a reason to swipe.
8. No two rows may share a topic. If a row could be pasted into another coach's calendar, replace it.
9. Output the tables only. No introduction, no summary.

When to use it: Batch day. You have a calendar row and want the three assets from one idea.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Take this one content idea and produce three assets in my voice.

The idea (from my calendar): [PASTE THE ROW]
The specific detail or number: [e.g. 27 of 30 food logs / 16 kg to 20 kg goblet squat]
Voice style card: [PASTE]

Produce:
1. REEL SCRIPT, 30 to 45 seconds: first line on screen (names the specific thing), 3 to 5 spoken lines, the payoff last, one on-screen text per line. No "hey guys", no "in this video".
2. CAROUSEL, 5 to 7 slides: slide 1 a plain statement (no "5 secrets"), one idea per slide, max 14 words per slide, the surprising point on slide 2, last slide one plain ask. Then a 2 to 4 line caption naming slide 2.
3. STORY SET, 3 frames: frame 1 the personal take in one line, frame 2 one sticker (poll, question or this-or-that) with the exact sticker text, frame 3 the ask or the link.

Rules: no invented numbers, no "journey", no lists of three, no emoji unless my card has them, one keyword per set if there is an ask. Label anything you were unsure about.

When to use it: Sunday evening, to film Monday. Turns the week's two Reel rows into shooting scripts.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Script this week's two Reels for filming in one session.

Reel 1 row: [PASTE]  Detail or number it needs: [ ]
Reel 2 row: [PASTE]  Detail or number it needs: [ ]
Voice style card: [PASTE]
Where I film: [e.g. gym floor, kitchen, car]

For each Reel give me: the first line as on-screen text (specific, no question), a 4 to 6 line spoken script with one on-screen caption per line, the payoff line last, a shot list of what to film (3 to 5 shots, 3 seconds each), and a caption of 1 to 3 lines that names what the video is and who it is for. Then a combined shot list for both so I film everything once. No music suggestions, no hashtags unless I ask.

When to use it: The last day of the month, with Insights open.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Here are my Instagram numbers for the last 30 days. Help me adjust next month's calendar from them, not from guesses.

Per post (date, format, pillar, sends, saves, average watch time if a Reel, profile visits, DM conversations started):
[PASTE THE LIST]

Do this:
1. Rank the posts by sends per post. Name the two formats and the pillar that earned the most sends and the one format that earned none.
2. Tell me which rows in the calendar to keep as a series next month (same format, same pillar, new specific detail) and which to drop.
3. Suggest the next month's theme in one sentence, based on the pillar that started the most DM conversations.
4. List three specific ideas for next month that follow from the best post, each with a first line.
Do not congratulate me, do not explain Instagram basics, and do not invent numbers I did not give you. Output as short numbered lists.

When to use it: Paste into ChatGPT, Claude and Gemini, the same text, one after the other. Score: Reused my phrases (0 to 2), no tells (0 to 2), specific detail kept (0 to 1).

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Here are two captions I wrote myself:
[PASTE CAPTION 1]
[PASTE CAPTION 2]

Write one Instagram caption for my audience of [WHO] about [TOPIC] in my voice. Rules: one specific detail from this: [REAL DETAIL], no groups of three, no "it's not X it's Y", no emoji, no question stack, no closing offer, under 120 words. Then list which of my words you reused.

When to use it: Same anonymised check-in into all three. Score: Structure kept (0 to 2), quotes their own words (0 to 1), no medical drift (0 to 1), sounds like me after one edit (0 to 1).

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

This is an anonymised weekly check-in from a client (first name changed): [PASTE: training done 3 of 4, weight flat, sleep poor, stress high, one line of their own words].

Draft a reply in this structure: acknowledge one specific thing they wrote, assess in two sentences, one adjustment for next week, one question. Under 110 words. Tone: [YOUR THREE WORDS]. Do not diagnose, do not mention medication or supplements, do not add a sign-off slogan.

When to use it: Plant one deliberate conflict (an exercise that clashes with a limitation you state) and see who finds it. Score: Found the planted flaw (0 to 2), did not rewrite (0 to 1), asked a good question (0 to 1).

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Act as a second pair of eyes, not the author. Here is a 3-day full-body program I wrote for a client: [PASTE, with training age, equipment, injuries in general terms, weekly time].

Do not rewrite it. List: 1. any exercise that conflicts with the limitations I gave, 2. pattern overload across the week, 3. missing progression rule for weeks 1 to 4, 4. one thing you would ask me before changing anything. Keep it under 150 words. If nothing is wrong, say so.

When to use it: They send you a plan they made, or mention they have been using it for their diet.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Nice, I like that you've been thinking about this between check-ins. Send it over as it is. Two things I'll look at: whether the calories and protein match where we are in your plan right now, and anything it suggested that doesn't fit your [schedule / preferences / what we learned last month]. Then we'll keep what works. Most of what it does with food swaps is fine; what it can't do is know what happened in your last four weeks, which is the part that decides your next four.

When to use it: They ask to replace the block with something a model wrote.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Happy to look at it side by side. Here's what I want to check before we change anything: [the two anchor lifts we're progressing], the [limitation in general terms] we've been working around, and the sessions you actually have time for this week. If the AI plan handles those better than mine, we'll use it. If it doesn't, you'll see exactly why in the comparison, and that's worth more than either program. Easier on a quick call than in messages; got 15 minutes this week?

When to use it: The honest question, from a client or a prospect.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Fair question and I'd rather you ask it than wonder. ChatGPT can write a plan. What it can't do is watch your squat video from Tuesday, notice you've skipped every Thursday for three weeks, or change the plan when your week falls apart. That review is what you're paying for; the plan is the paperwork. If that ever stops being true, I'll tell you.

When to use it: Send once, when a client first mentions using an assistant.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

HOW TO USE CHATGPT WELL BETWEEN CHECK-INS (from your coach)
1. Ask it to explain, not to prescribe. "Why does protein at breakfast matter?" beats "write me a diet".
2. Never paste your medication, a diagnosis, or your full name into it.
3. Bring the draft to the check-in. Anything it suggests goes through me before it goes into the plan.
4. Tell it your calorie and protein targets from your plan, so it works inside them, not against them.
5. Ask for three options, not one. Then pick the one that fits your week.
6. Ignore anything it says about supplement doses or medication. Ask me, or a pharmacist.
7. If it disagrees with the plan, ask me, not it. It agrees with whoever typed last.
8. Keep the log in the app. That is what I read on Sunday, and it is what the plan is built from.

When to use it: When you launch or restructure a package.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

Write a one-page description of my coaching package for prospects.

Facts: package name [NAME], length [MONTHS] months, tiers [BASE: what it includes; PLUS: what it adds], check-in cadence [WEEKLY or FORTNIGHTLY], what happens at the end of each 4-week phase [REVIEW], price [PRICE, stated once], what is not included [LIST], how to start [CTA].

My writing sample: [PASTE 2 SENTENCES OF YOUR OWN]

Structure, in this order:
1. Who it is for, one line.
2. What a normal week looks like, four lines.
3. What changes at each phase.
4. What it costs and why it is a period, not a session count.
5. What is not included.
6. How to start.

Rules: under 220 words; match my sample's tone; no "transform", "journey", "unlock", "empower", "results-driven"; no groups of three; no rhetorical questions; no emoji; no promises about results or timelines; state the price once and never apologise for it.

Then list in one line the three questions a prospect would still have after reading it.

When to use it: Paste into your sales page or send after a consultation.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

[PACKAGE NAME], [LENGTH] months

Who it is for: [ONE LINE: who, and the result stated plainly]

What a normal week looks like:
Monday: your new training week is live in the app.
Every day: log your sessions, weight and photos in the app; I see them the same day.
Sunday: check-in form due; my written reply lands by Monday evening.
[PLUS TIER ONLY] Every second week: a 20-minute call.

Every 4 weeks: a phase review. What moved, what did not, and what changes in the next block.

Price: [PRICE] per month, billed automatically on the 1st. You are paying for a period of coaching, not a number of sessions.

Not included: [LIST: e.g. in-person sessions, meal plans for medical conditions, replies after 8pm]

To start: [CTA: book a 15-minute call / reply to this message with "in"]

When to use it: Every check-in, before you write the reply.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

STYLE CARD: [PASTE THE STYLE CARD FROM THE VOICE-PROFILE PROMPT, OR DELETE THIS LINE]

You are summarising one weekly check-in for me, an online fitness coach. The client is anonymised: no name, no date of birth, no medical conditions, no location. I decide everything; you only organise what is there.

Program context: [GOAL, PHASE, WEEK NUMBER, THIS WEEK'S TARGETS: sessions, steps, calories or protein, sleep]
Check-in answers, pasted as written: [PASTE]
Logged numbers: [SESSIONS DONE / PLANNED, STEPS AVERAGE, WEIGHT AVERAGE THIS WEEK AND LAST, SLEEP AVERAGE]

Return, in this order and nothing else:
1. Status in one paragraph, under 150 words, in the tone of the style card.
2. Compliance as a percentage against this week's targets, one line per target.
3. Trend: up, flat or down for weight, sessions and steps, compared with last week.
4. Two suggested tweaks, each one sentence, each marked "coach to confirm".
5. Flags: any line in the client's own words that mentions pain, injury, illness, disordered eating, low mood or wanting to stop. Quote it exactly. If none, write "no flags".

Rules: do not add advice beyond the two tweaks; do not diagnose; do not soften a flag; keep every number the client gave.

When to use it: Once a month.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

I am an online fitness coach. Below is an anonymised export of my clients with one row per client: client ID, start date, end date (blank if active), monthly price, lead source (where they came from), and whether they renewed at the end of their first package (yes, no, or n/a).

Do not give business advice. Produce:
1. Renewal rate: renewed divided by the clients whose first package has ended, as a percentage.
2. Months per client: the average and the median months from start to end, with active clients counted to today's date, [TODAY].
3. Revenue per lead source: for each source, the number of clients, the average months per client, and the total revenue (price x months), sorted by total revenue.
4. One table with those three sections, then three one-line observations that are only restatements of the numbers, with no recommendations.

Data: [PASTE THE EXPORT]

Rules: if a row is missing a field, list it under "rows skipped" and leave it out; show your arithmetic for the renewal rate; use my currency as written.

When to use it: Every voice note longer than a minute, before you reply.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

I am an online fitness coach. Below is the transcript of a voice note a client sent me as a mid-week check-in. It has been anonymised: no name, no medical condition, no location. Your job is to organise it, not to coach.

Program context: [GOAL, PHASE, WEEK NUMBER, THIS WEEK'S TARGETS]
Transcript: [PASTE THE TRANSCRIPT]

Return exactly five bullets, in this order, each under 25 words:
1. What happened this week, in plain words.
2. What they asked me, quoted as closely as the transcript allows. If they asked nothing, write "no question".
3. One number they mentioned (a weight, a count of sessions, a step figure). If there is none, write "no number".
4. Their mood, using their own words from the transcript, not your description of it.
5. The one thing I should address in my reply, and why.

Rules: no advice, no diagnosis, no praise; if the transcript mentions pain, injury, illness, low mood or wanting to stop, quote the exact words as a sixth bullet marked FLAG; keep every number as they said it.

When to use it: After the summary, once you have decided the adjustment.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

STYLE CARD: [PASTE THE STYLE CARD FROM THE VOICE-PROFILE PROMPT, OR DELETE THIS LINE]

Here are two transcripts of voice notes I recorded myself, unedited, so you can hear how I talk:
[PASTE TRANSCRIPT OF YOUR OWN VOICE NOTE 1]
[PASTE TRANSCRIPT OF YOUR OWN VOICE NOTE 2]

Turn the five bullets below into a script for a voice reply I will record in my own voice. The client is anonymised.
Bullets: [PASTE THE FIVE BULLETS FROM THE SUMMARY PROMPT]
The one adjustment I have decided on: [YOUR ADJUSTMENT, IN ONE LINE]
The one thing I want them to do before the next check-in: [YOUR ASK]

Structure, in this order, under 140 words spoken (about 60 seconds):
1. Acknowledge: name the specific thing from bullet 1, using their number if there is one.
2. Assess: one sentence on what the week actually shows.
3. The adjustment, stated once, with the day it starts.
4. The ask, as a question they can answer with one word.

Rules: written to be said, not read (short sentences, contractions, no lists); match my transcripts' rhythm; no "great job", no "you've got this", no groups of three, no emoji, no summary line at the end; do not invent anything I did not give you; if a FLAG bullet exists, output only the line "call them instead" and stop.

When to use it: Once, then again when your offer or price changes.

What to paste in: See the guide for the exact inputs; every [YOUR ...] field is yours to fill.

I am an online fitness coach. Below are fifteen Instagram DM scripts grouped by moment, and two DMs I actually sent (names removed) so you can copy how I write.

My niche: [NICHE, e.g. strength for women over 40]
My offer and price band: [OFFER, PRICE BAND, NOTICE PERIOD]
My booking link placeholder: [BOOKING LINK]
Two DMs I wrote:
[PASTE DM 1]
[PASTE DM 2]

Rewrite all fifteen for my niche in my voice. Keep the structure exactly: the same fifteen moments in the same order, one question per message, every message under 60 words, the price stated plainly in scripts 7 and 12, no pitch or link before script 3.

Rules: match the length, openers and sign-offs of my two DMs; no emoji unless my DMs use them, and never more than one; no "hey girl", no compliments on appearance, no "spots left", no "price goes up"; no groups of three; no "journey", "transform", "unlock", "elevate", "game-changer"; do not invent a client, a result or a number.

Output the fifteen scripts numbered 1 to 15 with the same titles, then one line naming which of my phrases you reused.

Scripts: [PASTE THE FIFTEEN SCRIPTS FROM THE PAGE]