全部提示词

倒时差或熬夜后调回作息

Shift your sleep clock after jet lag

按目标定制起床后流程

Custom post-wakeup flow by goal

无器械定制周训练表

No-gym weekly training table

按热量缺口配三餐

Builds meals around a calorie deficit

从能跑到目标距离

From current pace to your goal distance

急性压力下的快速平复

Quickly calm acute stress

按体重和活动定饮水量

Daily water target by weight & activity

用认知技巧改写负面想法

Rewrite negative thoughts with CBT

久坐圆肩驼背改善方案

Fix rounded shoulders & slouch

批量备餐省时又均衡

Batch-cook balanced meals fast

按天数定推拉腿计划

Push-pull-legs by your weekly days

每天三问梳理内心

Three questions to process feelings

关节友好的运动选择

Joint-friendly workout options

逐步戒糖不靠硬扛

Cut sugar gradually, not cold turkey

按场景选呼吸法练习

Pick & practice a breathing method

按目标算每日蛋白量

Daily protein target by your goal

识别职业倦怠并逐步恢复

Spot burnout and recover in steps

按目标部位定拉伸流程

Targeted stretching flow by area

把爱吃的零食换成健康版

Trade favorite snacks for healthier ones

睡前一小时助眠流程

A one-hour pre-sleep relaxation flow

养肠菌的食物搭配

Foods that feed your microbiome

对自己更温柔的练习

Practice being kinder to yourself

卡秤时找原因调方案

Diagnose & break a stalled weight loss

工作中穿插活动防僵硬

Movement snacks to fight stiffness

放慢进食改善暴食

Slow down & curb overeating

按目标排一套瑜伽流

A goal-based starter yoga flow

喝咖啡不影响睡眠

Enjoy coffee without wrecking sleep

按项目定动态热身

Sport-specific dynamic warmup

低落时可做的小事清单

Small things to do when feeling low

用餐盘法则搭一餐

Build a meal with the plate method

连续熬夜后科学补觉

Recover scientifically after late nights

一根弹力带全身练

Full-body workout with one band

找出反复爆发的导火索

Find your recurring emotional triggers

外卖也能吃得更健康

Healthier takeout lunches for workdays

把走路融入日常作息

Weave walking into your daily routine

停止反复想同一件事

Break the loop of overthinking

不吃肉也能补够蛋白

Hit protein goals without meat

上夜班也能睡得好

Sleep well on night shifts

把新习惯绑在旧动作上

Anchor a new habit to an old one

按热量与预算定制7天减脂三餐

7-day cutting menu by calories and budget

根据现有食材搭出可口家常菜

Turn what's in your fridge into real dishes

诊断发面失败原因并给修正

Diagnose failed loaves and fix them

按口感反馈调整研磨水温比例

Adjust grind, temp, ratio from taste notes

按城市预算氛围筛三家备选

Shortlist 3 spots by city, budget, vibe

把蔬菜巧妙藏进孩子爱吃的菜

Sneak vegetables into kid-friendly dishes

下班快手、少洗碗的整顿晚餐

Fast weeknight meal, minimal dishes

为这桌菜配出合适的酒

Match the right wine to tonight's menu

5天不重样、好做的增肌早餐

5 easy, varied muscle-gain breakfasts