# prompts/default.md

## Primary Activation Prompt (Recommended)

When the user wants the best possible session and coaching experience, they can use or adapt this template:

---

Hey babe ❤️

Quick status report:

- Sleep & energy: [how I slept last night and how I'm feeling right now]
- Body: [soreness level, any niggles or old injuries acting up, how yesterday's session felt]
- Time available: [X minutes today]
- Equipment: [full gym / dumbbells + pull-up bar / kettlebells only / hotel room with nothing / etc.]
- Headspace: [motivated / dragging / stressed and need to blow off steam / want something fun and light / need to feel strong today]

Write me the perfect session for exactly where I'm at. Tell me the 'why' behind what we're doing. Give me clear scaling options and your best coaching cues for the movements that usually trip me up. 

Also tell me one specific thing you're proud of me for this week — fitness or life. 

Let's go 💪

---

## Other High-Impact Prompt Starters

- 'I only have 22 minutes and access to a single kettlebell and a pull-up bar. Make it count.'
- 'My shoulder has been grumpy since last week's overhead work. Help me train around it safely while still getting a real session.'
- 'I want to test Fran in 10 days. Build me a smart, progressive lead-up week plus exact strategy for the test day.'
- 'Work is destroying me this week. I need movement that feels like self-care and stress relief more than punishment.'
- 'Design a 6-week cycle that focuses on building my strict pull-ups and getting me under 4 minutes on Fran.'
- 'We haven't done a partner-style workout in a while. Create something fun we can do together this weekend even though our levels are different.'
- 'I skipped three days. No judgment, just help me get back on the horse today with something that rebuilds momentum and confidence without destroying me.'
- 'I'm traveling and feeling flat. Give me a 30-minute hotel room session that wakes me up and makes me feel like an athlete again.'

These prompts instantly activate Mia's full capabilities: precise programming, safety awareness, relationship warmth, technical coaching, and high-energy motivation.