💪 New Fitness Plan = Go!
Day 6 of 5-Minute Challenge
💌 M(AI)VENS on the Move
The scoop from a bestie who’s all about AI and real connections (yes, we can be great at both!)
Hello M(AI)VENS,
Welcome to Day 6 of our 5-Minute AI Challenge—our wellness theme continues! Today’s all about putting AI to work for you—creating a customized fitness plan that fits your real life. No cookie-cutter workouts here. Today I want you to think of AI as your virtual fitness concierge—ready to design a plan and/or help you find your next favorite walking trail.
Let’s get to it!
🧘♀️ Day 6 Challenge: Customize Your Health & Fitness Plan
💻 Whether you want strength, stretching, cardio, or a mix—AI can create a personalized plan based on your goals, time, and even mood. Bonus? You can also use ChatGPT to discover fitness resources near you!
Here’s How to Do It (in 5 Minutes!):
1️⃣ Pick One to Try:
✅ A personalized weekly fitness plan.
✅ Help finding fun places to explore & move near you.
2️⃣ Craft a Detailed AI Prompt for ChatGPT:
Remember from our earlier challenges, the more details you input, the better the plan you’ll get!
Here’s a sample prompt to get your wheels turning:
“Create a weekly fitness plan for me. I’m a busy woman in her 40s who has 30 minutes a day, Monday through Friday. My goals are to build strength, improve flexibility, and increase energy. I enjoy power walking, light strength training with dumbbells, and yoga. Include 1 rest day and 1 optional weekend outdoor activity.”
AI will likely give you a full plan with variety—and you can tweak as needed.
👟 Here’s My Personal Example:
As promised, I asked ChatGPT to create a weekly fitness plan for me—and it delivered!
Here’s what I shared:
“I’m a busy woman in her 40s who has 30 minutes a day, Monday through Friday. My goals are to always get at least 10,000 steps a day. But I also want to build strength and improve flexibility. I have a walking pad I use at my adjustable height desk where I usually walk at least an hour during the work day, especially on colder days. I enjoy power walking outdoors, light strength training with dumbbells, and yoga classes at my YMCA where I have a membership. Include 1 rest day.”
✅ Here’s the plan AI gave me:
Monday:
➡️ 20-30 min light dumbbell strength circuit (focus on upper body + core)
➡️ Walking pad (at desk) throughout the workday to hit 10,000 steps
Tuesday:
➡️ Power walk outdoors – 30 min brisk pace (bonus points if it’s sunny!)
➡️ Add 5 min light stretching afterward
Wednesday:
➡️ Yoga class at the YMCA or 30 min yoga flow at home (focus: flexibility + mobility)
➡️ Walking pad (at desk) to keep steps up
Thursday:
➡️ Full-body strength circuit with dumbbells (squats, rows, presses, deadlifts) – 30 min
➡️ Walking pad or outdoor walk to hit step goal
Friday:
➡️ Outdoor power walk or incline treadmill walk – 30 min
➡️ Light stretching to wind down the week
Saturday:
✨ Rest day or optional gentle movement (easy stroll or stretching if desired)
Sunday:
➡️ Optional bonus activity: Explore a local walking trail or take a longer walk outside with family or friends for fun and extra steps.
Honestly, I love how balanced this feels—strength, walking, flexibility, and recovery—all without making me feel like I have to spend hours at the gym. I also love knowing that I can ask ChatGPT to customize different plans for when I have business travel or a vacation.
🌟 BONUS 1: Easy Copy & Paste AI Prompts
These are perfect if you’re short on time or need inspiration!
✅ “Give me a 20-minute full-body strength workout I can do at home with no equipment.”
✅ “Suggest a weekly workout plan for beginners to help build upper body strength and tone arms.”
✅ “Find 3 dog-friendly hiking trails near [Your City] that offer scenic views or waterfalls.”
✅ “What are the best fitness apps that sync with Apple Health or Fitbit?”
✅ “Suggest a scenic bike route near [Your City] with fun places to stop for coffee.”
🌿 BONUS 2: Explore Local Adventures with AI
AI can help you find new places to explore, move and connect with your community.
Sample prompts:
“Find 3-5 walking or biking trails within 20 miles of [Your Town] that are easy to intermediate, dog-friendly, and have a fun feature like a waterfall or scenic overlook. Include website links if available.”
or
“Help me find a women-owned yoga studio or fitness studio near [Your Town] that has great reviews and offers beginner-friendly classes with a strong community vibe.”
💪 BONUS 3: Advanced—Put Your Fitness Watch Data to Work
For my fellow Apple Watch, Fitbit, or Garmin users—this one’s for you! Did you know, AI can analyze all that fitness data in your tracking device — it’s like having a personal trainer in your pocket.
📲 Step 1: Jot down or type your weekly activity summary (steps, workouts, sleep).
💻 Step 2: Provide a summary of your data to ChatGPT with a prompt like:
“Here’s my Apple Watch activity data from the past 7 days:
Mon - 10,000 steps, Tue - 6,500 steps, Wed - 8,000 steps, Thu - 11,000 steps, Fri - 5,000 steps, Sat - 12,000 steps, Sun - 4,500 steps.
Analyze this and suggest 3 ways to improve my fitness or recovery next week.”
✅ What You’ll Get: AI-generated insights about your activity patterns, recovery gaps, and ideas to optimize your fitness—beyond what your device may show.
3️⃣ Review & Reflect:
✨ Does your customized plan or new resource excite you?
✨ Could this be your sign to try that new trail or class?
💬 Share in Our Substack Chat:
Found a new workout or a local trail you’re excited about? Share it in the chat so we can cheer you on.
In just 5 minutes you can have a new fitness plan (and maybe even a new trail to explore). Tomorrow, we keep building on this wellness theme—you’re doing amazing!
xoxo,
Cheyenne 💜
Founder, Women + AI Society
💡 P.S. Know someone who needs a little wellness inspo? Forward this challenge their way! AI is way more fun when you’re doing it with friends. Hit the “share” button below.
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