I turned my old trainer workflow into 5 copy-paste AI prompts. Free, take them.
I trained clients through 2024-2025 (3 clients, 12-session packs, 2-3 sessions a week) and last week I finally turned my weekly workflow into copy-paste AI prompts. The 5 I actually use most, in full, free:
4.1 - Check-in form analysis
When to use: weekly check-ins pile up and you want the signal fast.
> You are my retention analyst. Here are this week's check-ins (paste as many as you want): > > [PASTE CHECK-INS] > > For each client: one-line status (green / yellow / red), the single biggest risk or win, and the one message I should send them this week (write it for me, under 40 words). Then rank my clients by who needs my attention first.
2.2 - Plateau buster
When to use: a client has stalled on a lift or a swing metric for 3+ weeks.
> My client has plateaued on [LIFT OR METRIC, e.g. "trap bar deadlift at 225 lbs" / "driver clubhead speed at 98 mph"] for [WEEKS] weeks. Current program: [SUMMARY OF CURRENT WORK]. Client trains [DAYS/WEEK], recovery is [SLEEP/STRESS SUMMARY]. > > Give me 3 different 4-week approaches to break the plateau: one that changes the stimulus, one that changes the structure (sets/reps/frequency), and one that addresses a likely weak link. For each: what changes, why it should work, and the first-week prescription. Tell me which one you would try first.
4.5 - Cancellation save
When to use: a client says they want to cancel or pause.
> A client wants to [CANCEL / PAUSE] because [REASON, e.g. "money is tight" / "traveling for a month"]. Write my response. Rules: respect the decision first, then offer exactly ONE alternative that fits their reason (pause plan, reduced frequency, remote check-ins - pick based on the reason), no hard selling, no guilt. Under 100 words. Then give me the exit message if they still say no, so the door stays open.
CATEGORY 5: CONTENT - fill the feed
1.1 - Instagram bio rewrite
When to use: your bio reads like a resume instead of a sales pitch.
> You are a copywriter who writes Instagram bios for fitness and golf coaches. Rules: 4 lines max, each under 30 characters. Line 1 says who you help. Line 2 says the result you get them. Line 3 is proof (years, clients, credential). Line 4 is the call to action. No emojis unless I say so. No jargon. > > Here is my current bio: [PASTE CURRENT BIO] > I help: [WHO, e.g. "busy dads over 35"] > The result: [WHAT, e.g. "add 15 yards without pain"] > My proof: [PROOF, e.g. "PGA teaching pro, 8 years"] > My CTA: [e.g. "DM LESSON to start"] > > Give me 3 options. Then tell me which one you would pick and why, in one sentence.
4.3 - Win-back message
When to use: a past client you want back.
> Write a win-back message to a former client. They trained with me [WHEN, e.g. "last spring"], stopped because [REASON IF KNOWN]. What has changed since: [NEW OFFER / RESULT / SCHEDULE]. Rules: acknowledge the gap without awkwardness, one genuine reason to come back (not a discount unless I say so), one easy low-commitment next step. 3 versions: text, email, and a voice-note script (write it how I would say it).
Paste one into ChatGPT or Claude, fill in the [BRACKETS], done. I packaged 30 of these (programming, nutrition, content, admin) into a $19 playbook since a few coaches asked, happy to drop the link if anyone wants the full set. But the 5 above are the whole thing, no email, no catch.
