# recommendations

id: 791df365-0875-4b1e-8fba-7f6e3558fac2
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
approved_by: user_35fyZb2QT54VYzLfvx1cSIdcnKI
recommendation_text:
  Welcome to your fitness journey! Starting with a goal to lose 10 kg is a fantastic commitment to your health and endurance. As a new user, you're at the perfect point to build sustainable habits that will steadily progress you toward your target.

activity_plan:
  Begin with low-impact cardio to build endurance safely. Day 1: 1) 10-minute brisk walk at a moderate pace, 2) 5 minutes of stationary cycling at low resistance, 3) 5 minutes of light stretching focusing on legs and back. Aim to complete this routine in the morning or evening, resting as needed, and gradually increase duration by 2-3 minutes each week.

diet_plan:
  Focus on a calorie deficit with balanced nutrition. Breakfast: 2 scrambled eggs with spinach and 1 slice of whole-grain toast. Lunch: 150g grilled chicken breast, 1 cup mixed vegetables (steamed), and 1/2 cup quinoa. Dinner: 120g baked salmon, 1 large salad with leafy greens and olive oil dressing. Snack: 1 medium apple or a handful of almonds. Drink at least 2 liters of water daily and avoid sugary beverages.


id: 4915a78a-2456-4cfc-84bd-cadee870d37c
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
approved_by: user_35fyZb2QT54VYzLfvx1cSIdcnKI
recommendation_text:
  Starting your endurance journey is a fantastic first step. While you're at the beginning, every small action builds the foundation for long-term success. Let's focus on consistent, manageable progress to build your stamina safely.

activity_plan:
  Begin with low-impact cardio to build endurance without joint stress. 1) Brisk Walking: 20-minute walk at a pace where you can talk but not sing. 2) Stationary Cycling: 10 minutes at a moderate, steady resistance. 3) Bodyweight Squats: 2 sets of 10 reps, focusing on form, to engage leg muscles. Perform these with rest as needed, aiming for 3 non-consecutive days this week.

diet_plan:
  Focus on balanced meals to fuel endurance and support weight management. Breakfast: Oatmeal (50g dry) with berries (100g) and a scoop of protein powder. Lunch: Grilled chicken breast (150g), quinoa (100g cooked), and steamed broccoli (200g). Dinner: Baked salmon (150g), sweet potato (200g), and a large mixed green salad with olive oil dressing. Stay hydrated with at least 2-3 liters of water throughout the day.


id: 37b0e03b-d513-47b2-810e-903f280cbafa
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
approved_by: admin-test
recommendation_text:
  Welcome! It's fantastic to see you’re starting your fitness journey. Although you haven't achieved your initial goal yet, every step forward is a victory. Let's build a sustainable plan focusing on consistent effort and mindful movement to steadily work towards your 10kg loss goal.

activity_plan:
  Today's focus is building a foundation for sustained activity. We’ll start with a low-impact routine to avoid overexertion and promote recovery. 

  **Warm-up (5 minutes):** Light cardio like marching in place and arm circles.

  **Workout (30 minutes):**
  1. **Walking:** 20 minutes at a brisk pace – aim for a pace where you can hold a conversation but feel slightly challenged.
  2. **Bodyweight Squats:** 3 sets of 10-12 repetitions – focus on proper form (chest up, back straight).
  3. **Wall Push-ups:** 3 sets of 8-10 repetitions – Modify as needed by adjusting your hand placement.
  4. **Plank:** 3 sets, holding for 30-60 seconds – Maintain a straight line from head to heels.
  5. **Cool-down (5 minutes):** Static stretching, holding each stretch for 30 seconds (hamstrings, quads, calves, triceps).

  **Important:** Listen to your body and take breaks when needed. Don't push yourself beyond your current comfort level. Increase intensity and duration gradually over time.

diet_plan:
  This dietary plan prioritizes calorie deficit while ensuring adequate nutrient intake for sustained energy and overall health.  We'll aim for approximately 1600-1800 calories per day, focusing on whole, unprocessed foods.

  **Breakfast (300-350 calories):** Oatmeal (1/2 cup dry) with berries (1/2 cup) and a handful of almonds (1/4 cup).

  **Mid-Morning Snack (100-150 calories):** Greek yogurt (1 cup) with a small piece of fruit (apple or banana).

  **Lunch (400-450 calories):** Large salad with mixed greens, grilled chicken breast (4oz), and a light vinaigrette dressing.

  **Afternoon Snack (100-150 calories):** Hard-boiled egg and a small orange.

  **Dinner (500-550 calories):** Baked salmon (4oz) with roasted vegetables (broccoli, carrots, bell peppers) – Season simply with herbs and spices.

  **Hydration:** Drink at least 8 glasses (2 liters) of water throughout the day.

  **Note:** Portion sizes are guidelines. Adjust based on your hunger levels and energy expenditure. We’ll track your food intake to monitor progress and make necessary adjustments. Focus on lean protein, plenty of vegetables, and whole grains.


id: 70849037-5fd7-410d-afcf-0feb968e02a5
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
recommendation_text:
  Congratulations on completing two goals, including 'Lose 10'—that's fantastic progress toward your general fitness! Let's build on this momentum with a balanced daily plan to enhance your strength and overall health. Remember, consistency is key at any age, and you're doing great.

activity_plan:
  Perform a full-body workout with 3 sets of 10-12 reps each, resting 60 seconds between sets: 1) Bodyweight squats to build leg strength and stability. 2) Push-ups (modified on knees if needed) for upper body and core. 3) Plank holds for 30 seconds to strengthen your core. 4) Walking or light jogging for 20 minutes to boost cardiovascular health. Warm up with 5 minutes of dynamic stretches and cool down with static stretches.

diet_plan:
  Focus on balanced meals with lean protein, complex carbs, and healthy fats. Breakfast: 2 scrambled eggs with spinach and whole-grain toast. Lunch: Grilled chicken salad with mixed greens, quinoa, and olive oil dressing. Dinner: Baked salmon with steamed broccoli and sweet potato. Snack: Greek yogurt with berries. Drink at least 2 liters of water throughout the day, and avoid processed sugars to support energy and recovery.


id: f8bb0392-e5fa-44d8-95a5-5bc2c83879f5
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
recommendation_text:
  Congratulations on completing two goals, including losing 10 units! That's fantastic progress toward your general fitness. Let's build on this momentum with a balanced daily plan to enhance your strength and overall well-being.

activity_plan:
  Perform a full-body workout with 3 sets of 10-12 reps each, resting 60 seconds between sets: 1) Bodyweight squats to build leg strength, 2) Push-ups (modified on knees if needed) for upper body, 3) Plank holds for 30 seconds to engage the core, and 4) A 10-minute brisk walk for cardiovascular health.

diet_plan:
  Focus on balanced meals with lean proteins, complex carbs, and healthy fats. Breakfast: 2 scrambled eggs with spinach and whole-grain toast. Lunch: Grilled chicken breast (150g) with quinoa (1 cup) and steamed broccoli. Dinner: Baked salmon (150g) with sweet potato and a side salad. Snack: Greek yogurt with a handful of almonds. Drink at least 2 liters of water throughout the day.


id: f4f798f4-569b-4717-9dbd-03c3cef644a0
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
recommendation_text:
  You've made a strong start by completing two goals recently, including losing 10 kg—that's fantastic dedication. While your current active goals are just beginning, maintaining your very active lifestyle is the perfect foundation to build upon. Let's channel that momentum into consistent, sustainable progress on your 10 km run and further weight management.

activity_plan:
  Focus on a balanced workout to support both goals: 1) Interval Run: Warm up with 5 minutes of brisk walking, then alternate 2 minutes of jogging at a moderate pace (aim for 6:30-7:00 min/km) with 1 minute of walking for 25 minutes total, followed by a 5-minute cool-down walk. 2) Strength Circuit: Perform 3 sets of 12 reps each of bodyweight squats, push-ups (knee or standard), and plank holds for 30 seconds, with 60 seconds rest between sets. 3) Active Recovery: Finish with 10 minutes of dynamic stretching, focusing on legs and core to aid recovery and running form.

diet_plan:
  Aim for a nutrient-dense diet to fuel activity and support weight loss: Breakfast: 3 scrambled eggs with spinach and 1 slice of whole-grain toast, plus a small apple. Lunch: 150g grilled chicken breast, 1 cup quinoa, and 2 cups mixed vegetables (e.g., broccoli, bell peppers) steamed or roasted with olive oil. Dinner: 120g baked salmon, 1 medium sweet potato, and a large green salad with avocado. Snacks: Greek yogurt with berries, and a handful of almonds. Stay hydrated with at least 3 liters of water daily, adjusting for sweat loss during workouts.


id: 647f7ed7-770e-4764-9647-40a42f3498b9
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
recommendation_text:
  Congratulations on completing your recent 10 km goal and losing 3 kg! Your consistent dedication is impressive. Let's build on this momentum to enhance your overall fitness and strength.

activity_plan:
  Perform a full-body strength and conditioning session: 1) Bodyweight squats, 3 sets of 15 reps. 2) Push-ups (on knees if needed), 3 sets of 10 reps. 3) Plank holds, 3 sets of 30 seconds. 4) Brisk walking or light jogging for 20 minutes. Include a 5-minute warm-up and cool-down with dynamic stretches.

diet_plan:
  Focus on balanced meals: Breakfast - 3 scrambled eggs with spinach and 1 slice of whole-grain toast. Lunch - 150g grilled chicken breast, 1 cup quinoa, and 2 cups mixed vegetables. Dinner - 150g baked salmon, 1 medium sweet potato, and 1 cup steamed broccoli. Snack - 1 apple with 2 tbsp almond butter. Drink at least 3 liters of water throughout the day.


id: e9deeecb-f5be-443b-867c-98de7aab8345
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
recommendation_text:
  Great work on completing the 10km run – consistent effort is key to achieving your semi-marathon goal! While progress has been slow, let’s focus on gradually increasing your running distance and incorporating strength training to build the necessary endurance and prevent injuries. We’ll build a more robust plan to ensure sustainable progress.

activity_plan:
  Today’s focus is on building a base for longer runs. 

  **Warm-up (5 minutes):** Dynamic stretching – leg swings, arm circles, torso twists.
  **Run (30 minutes):** Start with a 20-minute easy run at a conversational pace (around 6-7 mph).  Include 3-4 short strides (15-20 seconds) at a faster pace every 5 minutes to improve running economy. 
  **Strength Training (15 minutes):**
  *   Bodyweight Squats: 3 sets of 10-12 repetitions.
  *   Push-ups (on knees if needed): 3 sets to failure.
  *   Plank: 3 sets, holding for 30-60 seconds.
  **Cool-down (5 minutes):** Static stretching – holding each stretch for 30 seconds (hamstrings, quads, calves).

diet_plan:
  Today’s nutrition plan focuses on fueling your training and recovery.

  **Breakfast (7:00 AM):** Oatmeal (1/2 cup dry) with berries (1/2 cup) and a scoop of protein powder (20g protein).
  **Mid-Morning Snack (10:00 AM):** Greek yogurt (150g) with a handful of almonds (30g).
  **Lunch (1:00 PM):** Grilled chicken breast (150g) with mixed greens (2 cups) and a light vinaigrette dressing. 
  **Pre-Run Snack (4:00 PM - 30 mins before run):** Banana (1 medium) with 1 tbsp peanut butter.
  **Dinner (7:00 PM):** Baked salmon (150g) with roasted sweet potatoes (1 medium) and steamed broccoli (1 cup). Ensure adequate hydration throughout the day – aim for at least 8 glasses of water.


