# 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.


id: 15bfc833-f96c-4488-8320-a3bd8c057055
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
approved_by: user_35fyZb2QT54VYzLfvx1cSIdcnKI
recommendation_text:
  Great job completing the sprint, semi-marathon, and 10km runs – those are fantastic accomplishments! It’s wonderful to see your dedication to pushing your limits. Let’s continue building on this momentum with a focus on strength and sustained endurance. We'll continue to incorporate activities you enjoy while prioritizing a balanced approach.

activity_plan:
  Today's workout focuses on building a foundation for sustained performance. 

  **Warm-up (5 minutes):** Dynamic stretching – arm circles, leg swings, torso twists.

  **Workout (45 minutes):**
  *   **Bodyweight Squats:** 3 sets of 10-12 reps – focus on proper form, maintaining a straight back and engaging core.
  *   **Push-ups:** 3 sets of as many reps as possible (AMRAP) – modifying on your knees if needed to maintain form.
  *   **Walking Lunges:** 3 sets of 10 reps per leg – ensuring your front knee doesn’t extend past your toes.
  *   **Plank:** 3 sets, holding for 30-60 seconds – maintaining a straight line from head to heels.
  *   **Brisk Walking (20 minutes):** Maintain a pace that elevates your heart rate slightly – focus on breathing deeply.

  **Cool-down (5 minutes):** Static stretching – holding each stretch for 30 seconds – targeting major muscle groups.

diet_plan:
  This week’s focus is on fueling your activity with nutrient-rich foods and maintaining hydration. Prioritize whole, unprocessed foods and aim for approximately 1800-2000 calories per day, split evenly between meals and snacks. 

  *   **Breakfast (7:00 AM):** Oatmeal (1/2 cup dry) with berries (1/2 cup) and a handful of almonds (1/4 cup). (Approx. 350 calories)
  *   **Mid-Morning Snack (10:00 AM):** Greek yogurt (1 cup) with a small apple (1 medium). (Approx. 200 calories)
  *   **Lunch (1:00 PM):** Grilled chicken breast (120g) with a large mixed green salad (2 cups) and 1 tbsp olive oil and vinegar dressing. (Approx. 400 calories)
  *   **Afternoon Snack (4:00 PM):** Protein shake (whey or plant-based) with banana (1 medium). (Approx. 200 calories)
  *   **Dinner (7:00 PM):** Baked salmon (150g) with roasted sweet potatoes (1 medium) and steamed broccoli (1 cup). (Approx. 550 calories)
  *   **Evening Snack (Optional – 9:00 PM):** Small handful of walnuts (1/4 cup). (Approx. 100 calories)

  **Hydration:** Drink at least 2-3 liters of water throughout the day. Remember to listen to your body’s cues and adjust portion sizes accordingly.


id: 9b0c2d9c-18ee-4d17-9385-24ff19280e9e
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
approved_by: user_35fyZb2QT54VYzLfvx1cSIdcnKI
recommendation_text:
  Impressive work completing those running goals! Maintaining this momentum is key for general fitness at any age. Let's focus on building balanced strength and endurance to support your active lifestyle.

activity_plan:
  1. Warm-up: 10 minutes of dynamic stretches (leg swings, arm circles, torso twists). 2. Strength Circuit (2 rounds, 12 reps each): bodyweight squats, push-ups (knee or standard), plank holds (30 seconds), dumbbell rows (if available). 3. Cardio: 25-minute brisk walk or light jog, focusing on steady pace. 4. Cool-down: 5 minutes of static stretching for major muscle groups.

diet_plan:
  Breakfast: 3-egg omelet with spinach and tomatoes, 1 slice whole-grain toast. Lunch: Grilled chicken breast (150g), quinoa (1 cup), mixed vegetables (1.5 cups). Snack: Greek yogurt (170g) with a handful of berries. Dinner: Baked salmon (180g), sweet potato (medium), steamed broccoli (1 cup). Hydration: Aim for 3 liters of water throughout the day.


id: f56243f6-999f-4f3e-884e-ab032b1c348d
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
recommendation_text:
  Excellent work completing your recent running goals! Maintaining this momentum is key for general fitness at any age. Let's focus on building full-body strength and endurance today to complement your running achievements.

activity_plan:
  Perform a full-body circuit workout. Complete 3 rounds of: 1) Bodyweight Squats: 15 reps, focus on depth and control. 2) Push-Ups (knee or standard): 10-12 reps. 3) Bent-Over Dumbbell Rows (use 10-15 lb dumbbells): 12 reps per arm. 4) Plank Hold: 45 seconds. 5) Stationary Lunges: 10 reps per leg. Rest 60 seconds between rounds.

diet_plan:
  Focus on lean protein and complex carbs for recovery and energy. Breakfast: 3-egg omelet with spinach and 1 slice whole-grain toast. Lunch: 150g grilled chicken breast, 1 cup quinoa, and 2 cups mixed vegetables. Dinner: 180g baked salmon, 1 medium sweet potato, and 1 cup steamed broccoli. Snack: Greek yogurt with a handful of berries. Drink at least 3 liters of water throughout the day.


id: 12b1e1e6-5f29-4bcf-9cf2-0829b7dda1a0
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
approved_by: user_35fyZb2QT54VYzLfvx1cSIdcnKI
recommendation_text:
  Great job on completing those full-body circuits! You’re consistently demonstrating commitment to your fitness goals. This week, let’s focus on building on that momentum with a slightly increased challenge and incorporating some mobility work to enhance your movement quality. Remember to listen to your body and prioritize proper form throughout.

activity_plan:
  Warm-up: 5 minutes of dynamic stretching (arm circles, leg swings, torso twists). 

  Workout:
  1. Dumbbell Romanian Deadlifts: 3 sets of 10 reps (focus on hamstring engagement and maintaining a straight back).
  2. Plank: 3 sets, holding for 45-60 seconds (maintain a straight line from head to heels).
  3. Walking Lunges: 3 sets of 10 reps per leg (focus on controlled movements and proper form).
  4. Bird-Dog: 3 sets of 12 reps per side (promote core stability and balance).
  Cool-down: 5 minutes of static stretching (hold each stretch for 30 seconds).

diet_plan:
  Today’s Nutrition Plan:

  Breakfast (7:00 AM): Oatmeal (1/2 cup dry) with 1/4 cup berries and 1 scoop of protein powder. (Approx. 350 calories)

  Mid-Morning Snack (10:00 AM): Greek yogurt (1 cup) with a handful of almonds (1/4 cup). (Approx. 200 calories)

  Lunch (12:30 PM): Grilled chicken breast (150g) with 1 cup mixed vegetables and 1/2 cup brown rice. (Approx. 450 calories)

  Afternoon Snack (4:00 PM): Apple slices with 2 tablespoons of peanut butter. (Approx. 200 calories)

  Dinner (7:00 PM): Baked salmon (150g) with roasted asparagus (1 cup) and quinoa (1/2 cup cooked). (Approx. 500 calories)

  Total Daily Calories: Approximately 1650 calories. Focus on lean protein, whole grains, fruits, and vegetables. Stay hydrated throughout the day by drinking at least 8 glasses of water.


id: bf4406ce-9559-439b-ab2a-a0118121d1ad
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
approved_by: user_35fyZb2QT54VYzLfvx1cSIdcnKI
recommendation_text:
  Great job on consistently completing those full-body circuits! Maintaining this momentum is fantastic. Let’s continue building on that solid foundation with a focus on increasing both the intensity and duration of your workouts while reinforcing healthy eating habits. Remember, small, consistent steps are the key to long-term success.

activity_plan:
  Today’s workout focuses on building strength and endurance. Warm-up with 5 minutes of brisk walking and dynamic stretching (arm circles, leg swings). 

  1. **Goblet Squats:** 3 sets of 10-12 reps (using a dumbbell or kettlebell - start with 5-10kg if needed).
  2. **Incline Push-Ups:** 3 sets of as many reps as possible (AMRAP) – utilize a bench or sturdy surface.
  3. **Dumbbell Rows:** 3 sets of 10-12 reps per arm, focusing on controlled movement and squeezing the shoulder blades together.
  4. **Plank:** 3 sets, holding for 30-60 seconds.
  5. **Walking Lunges:** 3 sets of 10-12 reps per leg.
  Cool-down with 5 minutes of static stretching (holding each stretch for 30 seconds).

diet_plan:
  Today’s focus is on lean protein and complex carbohydrates to fuel your workout and support muscle recovery. 

  * **Breakfast (7:00 AM):** Oatmeal (1/2 cup dry) with berries (1/2 cup) and a scoop of protein powder (20-25g protein). 
  * **Mid-Morning Snack (10:00 AM):** Greek Yogurt (150g) with a small handful of almonds (approx. 30g).
  * **Lunch (1:00 PM):** Grilled Chicken Breast (150g) with mixed greens salad (2 cups) and a light vinaigrette dressing (2 tbsp).
  * **Afternoon Snack (4:00 PM):** Apple (1 medium) with 2 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.


id: 381df5d2-7672-4112-9c03-2456960d054c
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
approved_by: user_35fyZb2QT54VYzLfvx1cSIdcnKI
recommendation_text:
  Great work this week, continuing to build a solid foundation with your full-body circuits! Maintaining consistency is key, and you've shown excellent dedication. Let’s keep this momentum going with a focus on increasing resistance and refining your form.

activity_plan:
  Today's workout will focus on increasing the challenge while maintaining good form. 

  * **Warm-up (5 minutes):** Dynamic stretching – arm circles, leg swings, torso twists.
  * **Workout:**
      * **Goblet Squats:** 3 sets of 10-12 reps (Use a dumbbell or kettlebell – start with 8kg and increase as comfortable).
      * **Push-Ups:** 3 sets to failure (Focus on controlled movement).
      * **Dumbbell Rows:** 3 sets of 10-12 reps per arm (Use 10kg dumbbells).
      * **Plank:** 3 sets, hold for 45-60 seconds.
      * **Walking Lunges:** 3 sets of 10-12 reps per leg.
  * **Cool-down (5 minutes):** Static stretching – holding each stretch for 30 seconds.

diet_plan:
  Today’s diet will center around lean protein, complex carbohydrates, and healthy fats to support your workouts and overall health. 

  * **Breakfast (7:00 AM):** Oatmeal (1/2 cup dry) with berries (1/2 cup) and a scoop of protein powder. (Approx. 400 calories)
  * **Lunch (12:00 PM):** Grilled Chicken Breast (150g) with Brown Rice (1/2 cup cooked) and Steamed Broccoli (1 cup).
  * **Snack (3:00 PM):** Greek Yogurt (150g) with a handful of almonds (30g).
  * **Dinner (7:00 PM):** Baked Salmon (150g) with Sweet Potato (1 medium) and Green Beans (1 cup).
  * **Hydration:** Drink at least 2 liters of water throughout the day.


# fitness_goals

id: 36882ba5-9ad6-48eb-9c15-018a07728b49
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Perform a full-body circuit workout.
description: Perform a full-body circuit workout.
status: completed
priority: medium
notes:
  [AI_LINKED] recommendationId=f56243f6-999f-4f3e-884e-ab032b1c348d; itemId=f4e013e9-391b-4aec-92f6-b8a12414d697


id: c05b10d0-380d-446b-bbb7-5a5d861c3fc2
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: strength_milestone
title: Complete 3 rounds of: 1) Bodyweight Squats: 15 reps, focus on depth a...
description: Complete 3 rounds of: 1) Bodyweight Squats: 15 reps, focus on depth and control.
status: completed
priority: medium
notes:
  [AI_LINKED] recommendationId=f56243f6-999f-4f3e-884e-ab032b1c348d; itemId=511e7676-0606-4728-8e99-13bed0ded541


id: 9a2d1c5f-264c-4910-a2b3-37cc9f4ab80e
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Push-Ups (knee or standard): 10-12 reps.
description: Push-Ups (knee or standard): 10-12 reps.
status: completed
priority: medium
notes:
  [AI_LINKED] recommendationId=f56243f6-999f-4f3e-884e-ab032b1c348d; itemId=53951277-cbb3-4d79-b0d4-0c99d9333871


id: 5ec6936f-7c5a-4c0b-90c7-e8932c1edaaf
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Bent-Over Dumbbell Rows (use 10-15 lb dumbbells): 12 reps per arm.
description: Bent-Over Dumbbell Rows (use 10-15 lb dumbbells): 12 reps per arm.
status: completed
priority: medium
notes:
  [AI_LINKED] recommendationId=f56243f6-999f-4f3e-884e-ab032b1c348d; itemId=f4b7ea73-0dd5-4884-8f84-21c2087aa1bf


id: 5c9885b9-0481-49f7-8d36-8f02980c6c5a
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Plank Hold: 45 seconds.
description: Plank Hold: 45 seconds.
status: completed
priority: medium
notes:
  [AI_LINKED] recommendationId=f56243f6-999f-4f3e-884e-ab032b1c348d; itemId=fb28e053-de18-4740-87d1-0123b540516f


id: 32bb68f6-d23b-407d-9c7b-852928a3c880
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Stationary Lunges: 10 reps per leg.
description: Stationary Lunges: 10 reps per leg.
status: completed
priority: medium
notes:
  [AI_LINKED] recommendationId=f56243f6-999f-4f3e-884e-ab032b1c348d; itemId=ca3d2ceb-77c2-4de7-a818-042b405f007c


id: 3788da9e-e114-441f-af53-cd80a19fd367
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Rest 60 seconds between rounds.
description: Rest 60 seconds between rounds.
status: completed
priority: medium
notes:
  [AI_LINKED] recommendationId=f56243f6-999f-4f3e-884e-ab032b1c348d; itemId=7ad6c4bc-1138-4bdd-8d3c-ae50bfcaa857


id: ded5fc5d-5ee7-47ff-8315-226961c67066
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: strength_milestone
title: Today’s workout focuses on building strength and endurance.
description: Today’s workout focuses on building strength and endurance.
status: paused
priority: medium
notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=d0c988ac-6b9f-4666-b743-344c6b4b3b6d
  Paused due to recommendation approval on 2026-03-31T18:05:24.866Z


id: 3593be9d-dc24-4a5b-9806-490fa77bd702
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: flexibility_goal
title: Warm-up with 5 minutes of brisk walking and dynamic stretching (arm c...
description: Warm-up with 5 minutes of brisk walking and dynamic stretching (arm circles, leg swings).
status: paused
priority: medium
notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=e5292caa-96e1-4ef0-8a4c-39897d66d23c
  Paused due to recommendation approval on 2026-03-31T18:05:24.872Z


id: 8b7f487e-edd1-4348-868b-ce6dc8f7772b
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: strength_milestone
title: Goblet Squats:** 3 sets of 10-12 reps (using a dumbbell or kettlebell...
status: paused
priority: medium
description:
  Goblet Squats:** 3 sets of 10-12 reps (using a dumbbell or kettlebell - start with 5-10kg if needed).

notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=1830e870-99d2-4ca0-b140-20f98c03ba0b
  Paused due to recommendation approval on 2026-03-31T18:05:24.878Z


id: 2675e580-f86b-43a1-ac6f-f97e01781fd0
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: strength_milestone
title: Incline Push-Ups:** 3 sets of as many reps as possible (AMRAP) – util...
description: Incline Push-Ups:** 3 sets of as many reps as possible (AMRAP) – utilize a bench or sturdy surface.
status: paused
priority: medium
notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=d2a4664f-0726-4073-abbb-82e25fd9a4fa
  Paused due to recommendation approval on 2026-03-31T18:05:24.883Z


id: acd026f4-f446-41e0-802e-5b030420f4de
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Dumbbell Rows:** 3 sets of 10-12 reps per arm, focusing on controlled...
status: paused
priority: medium
description:
  Dumbbell Rows:** 3 sets of 10-12 reps per arm, focusing on controlled movement and squeezing the shoulder blades together.

notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=68cbe038-a48f-4e52-9d15-9980b10de926
  Paused due to recommendation approval on 2026-03-31T18:05:24.888Z


id: 1d417898-ca02-4dc1-bee2-8a99614c64f0
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Plank:** 3 sets, holding for 30-60 seconds.
description: Plank:** 3 sets, holding for 30-60 seconds.
status: paused
priority: medium
notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=5d4249ce-c243-44a4-b662-aedc6fa2917d
  Paused due to recommendation approval on 2026-03-31T18:05:24.894Z


id: bf7402ef-598d-4f23-9917-874c0eec3d88
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Walking Lunges:** 3 sets of 10-12 reps per leg.
description: Walking Lunges:** 3 sets of 10-12 reps per leg.
status: paused
priority: medium
notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=50719c79-57bc-458b-acf1-a15267ae5394
  Paused due to recommendation approval on 2026-03-31T18:05:24.899Z


id: 318a996c-da8f-4c2a-99a4-806582cc6a23
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: flexibility_goal
title: Cool-down with 5 minutes of static stretching (holding each stretch f...
description: Cool-down with 5 minutes of static stretching (holding each stretch for 30 seconds).
status: paused
priority: medium
notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=5a8d0645-e050-49d3-831a-0401dcb57811
  Paused due to recommendation approval on 2026-03-31T18:05:24.908Z


id: 5ef292fe-a5dd-4fb6-aa28-24bfcef35d80
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: strength_milestone
title: Today’s workout focuses on building strength and endurance.
description: Today’s workout focuses on building strength and endurance.
status: paused
priority: medium
notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=f4d5ad9a-f1a4-4364-89da-dcf5f105221f
  Paused due to recommendation approval on 2026-03-31T18:06:22.795Z


id: f587807d-716e-4e73-baef-d34124e5622c
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: flexibility_goal
title: Warm-up with 5 minutes of brisk walking and dynamic stretching (arm c...
description: Warm-up with 5 minutes of brisk walking and dynamic stretching (arm circles, leg swings).
status: paused
priority: medium
notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=b50e0abb-f672-4900-bfa4-c126a2a79b75
  Paused due to recommendation approval on 2026-03-31T18:06:22.801Z


id: b58c402d-c658-46c2-8404-b5f112526821
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: strength_milestone
title: Goblet Squats:** 3 sets of 10-12 reps (using a dumbbell or kettlebell...
status: paused
priority: medium
description:
  Goblet Squats:** 3 sets of 10-12 reps (using a dumbbell or kettlebell - start with 5-10kg if needed).

notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=3c52c819-77f4-4d88-92b8-8e09f0209a0e
  Paused due to recommendation approval on 2026-03-31T18:06:22.807Z


id: fde559b3-f453-440b-a08b-d3f28267cf9f
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: strength_milestone
title: Incline Push-Ups:** 3 sets of as many reps as possible (AMRAP) – util...
description: Incline Push-Ups:** 3 sets of as many reps as possible (AMRAP) – utilize a bench or sturdy surface.
status: paused
priority: medium
notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=ea7590aa-68d5-478d-8667-4405ed947fb8
  Paused due to recommendation approval on 2026-03-31T18:06:22.812Z


id: 741fb2d2-046e-402b-b29b-a6d3ccd35d19
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Dumbbell Rows:** 3 sets of 10-12 reps per arm, focusing on controlled...
status: paused
priority: medium
description:
  Dumbbell Rows:** 3 sets of 10-12 reps per arm, focusing on controlled movement and squeezing the shoulder blades together.

notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=acd16fab-1960-4e65-8772-6c5162101a38
  Paused due to recommendation approval on 2026-03-31T18:06:22.818Z


id: 34b40821-8708-426b-939d-fdfc7abca11b
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Plank:** 3 sets, holding for 30-60 seconds.
description: Plank:** 3 sets, holding for 30-60 seconds.
status: paused
priority: medium
notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=02d1dbfc-d199-4ccf-b742-aeae959003d7
  Paused due to recommendation approval on 2026-03-31T18:06:22.823Z


id: 7488c061-fe72-4e8d-aeaa-ba9795e14158
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Walking Lunges:** 3 sets of 10-12 reps per leg.
description: Walking Lunges:** 3 sets of 10-12 reps per leg.
status: paused
priority: medium
notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=de14342a-a807-4046-9272-5836c11f47bb
  Paused due to recommendation approval on 2026-03-31T18:06:22.828Z


id: e633a11b-0515-4ff4-a1f0-4fe0949406bd
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: flexibility_goal
title: Cool-down with 5 minutes of static stretching (holding each stretch f...
description: Cool-down with 5 minutes of static stretching (holding each stretch for 30 seconds).
status: paused
priority: medium
notes:
  [AI_LINKED] recommendationId=bf4406ce-9559-439b-ab2a-a0118121d1ad; itemId=72bb0532-d9b5-47d9-8c68-8aa2bec06034
  Paused due to recommendation approval on 2026-03-31T18:06:22.833Z


id: 6472fd79-93bc-42a4-9b0a-dec6eb785e0e
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Today's workout will focus on increasing the challenge while maintain...
description: Today's workout will focus on increasing the challenge while maintaining good form.
status: active
priority: medium
notes:
  [AI_LINKED] recommendationId=381df5d2-7672-4112-9c03-2456960d054c; itemId=1a93b953-de1e-4c9d-9754-a030c9b5572a


id: 59603f0c-eb33-4661-9a56-ab4732233a10
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: flexibility_goal
title: Warm-up (5 minutes):** Dynamic stretching – arm circles, leg swings, ...
description: Warm-up (5 minutes):** Dynamic stretching – arm circles, leg swings, torso twists.
status: active
priority: medium
notes:
  [AI_LINKED] recommendationId=381df5d2-7672-4112-9c03-2456960d054c; itemId=db1c84a3-4537-41fa-99a2-f582e2faa17d


id: ff577fad-17a2-4d35-8d64-bdbd19119838
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: strength_milestone
title: Goblet Squats:** 3 sets of 10-12 reps (Use a dumbbell or kettlebell –...
status: active
priority: medium
description:
  Goblet Squats:** 3 sets of 10-12 reps (Use a dumbbell or kettlebell – start with 8kg and increase as comfortable).

notes:
  [AI_LINKED] recommendationId=381df5d2-7672-4112-9c03-2456960d054c; itemId=c37fd054-b776-4d09-a95b-948b2ff5556b


id: 84ea10f0-e60f-45ed-a30b-3a573383eedf
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Push-Ups:** 3 sets to failure (Focus on controlled movement).
description: Push-Ups:** 3 sets to failure (Focus on controlled movement).
status: active
priority: medium
notes:
  [AI_LINKED] recommendationId=381df5d2-7672-4112-9c03-2456960d054c; itemId=fe7cd7b1-5c3e-49c3-8de2-45cd25817a09


id: 2157f8fd-2980-4981-8c59-98a1db45ac44
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Dumbbell Rows:** 3 sets of 10-12 reps per arm (Use 10kg dumbbells).
description: Dumbbell Rows:** 3 sets of 10-12 reps per arm (Use 10kg dumbbells).
status: active
priority: medium
notes:
  [AI_LINKED] recommendationId=381df5d2-7672-4112-9c03-2456960d054c; itemId=898adfaf-7be9-438f-ab83-a277797d4bef


id: e2a9e6f2-fe94-4de4-999c-baf942c49639
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Plank:** 3 sets, hold for 45-60 seconds.
description: Plank:** 3 sets, hold for 45-60 seconds.
status: active
priority: medium
notes:
  [AI_LINKED] recommendationId=381df5d2-7672-4112-9c03-2456960d054c; itemId=34af85d3-2ef2-4e4b-9a21-8f299278ab1f


id: 93605ce2-c353-4490-9683-8cc2e4247310
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: custom
title: Walking Lunges:** 3 sets of 10-12 reps per leg.
description: Walking Lunges:** 3 sets of 10-12 reps per leg.
status: active
priority: medium
notes:
  [AI_LINKED] recommendationId=381df5d2-7672-4112-9c03-2456960d054c; itemId=bed1ff84-5829-468a-bfb6-7cb93bee1ccd


id: a1a1e969-56bf-49fa-92e9-23d3c3834c95
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
goal_type: flexibility_goal
title: Cool-down (5 minutes):** Static stretching – holding each stretch for...
description: Cool-down (5 minutes):** Static stretching – holding each stretch for 30 seconds.
status: active
priority: medium
notes:
  [AI_LINKED] recommendationId=381df5d2-7672-4112-9c03-2456960d054c; itemId=05ec3350-4a28-4c20-817e-fca3bcb06f46


