The Glow Up Reset Prompts
$12
THE PAIN
You know exactly how this goes.
Monday you're all in. Meal prepped, water bottle full, new plan saved to your phone.
Then real life shows up. A busy week, a sick kid, a birthday dinner, a night where you're just tired. One off day turns into "I already ruined it," and suddenly you're waiting for next Monday to start over. Again.
It's not that you don't have discipline. It's that every plan you've tried was built for someone else's life.
MY STORY
Hey, I'm Karina đź’‹
I'm a mom of two, I run two businesses from home, and for years I was stuck in that same start-over cycle.
What finally changed things wasn't another diet. It was using ChatGPT as my planning partner for everything:
My meal plans and grocery lists
My workouts and step goals
Getting back on track after an off day
Talking myself through the "I want to quit" moments
My journey took longer than 90 days, and I'm not going to pretend it didn't. But I never had to figure it out alone, and I never had to start from zero again.
So I turned the exact kind of prompts I used into a guide for you.
WHAT'S INSIDE
My 90-Day AI Wellness Reset is a 22-page PDF with 15 detailed master prompts. These aren't one-sentence prompts. Each one gets ChatGPT to ask about your life and build answers around it.
đź”® Plan it
Build My 90-Day Wellness Plan
Help Me Set a Realistic Calorie & Nutrition Framework
Create My Personal Habit Tracker
🛍️ Eat it
Create My Personalized Weekly Meal Plan
Turn My Meal Plan Into a Grocery List
Create My Busy-Day Backup Meals
Give Me Satisfying High-Protein Meal Ideas
Help Me Navigate Eating Out
Help Me Figure Out What to Eat When I'm Still Hungry
⚡ Move it
Build My Movement + Workout Routine
🧠Mindset
Coach Me Through an "I Want to Quit" Day
Help Me Reset After an Off-Plan Day
Help Me Identify the Thought Patterns That Keep Me Starting Over
🌙 Reflect
Give Me a Weekly Wellness Check-In
Walk Me Through My 30/60/90-Day Reflection
Plus:
✦ A fill-in Wellness Profile so ChatGPT knows you from day one
✦ A 90-day roadmap showing which prompt to use and when
✦ Tips and follow-up prompts on every page to keep the conversation going
HOW IT WORKS
1. Download your guide. You get it instantly.
2. Copy and paste. Pick a prompt, fill in your details, and paste it into ChatGPT.
3. Get a plan that fits you. ChatGPT asks you questions, then builds around your schedule, your food, your budget, and your real life.
THIS IS FOR YOU IF…
♡ You're tired of rigid plans that fall apart the second life gets busy
♡ You keep "starting over Monday" and want to break the cycle
♡ You want meal plans and workouts built around your actual schedule
♡ You need help coming back after an off day without guilt
♡ You already use ChatGPT, or you've been curious how to use it for this
THIS ISN'T FOR YOU IF…
✧ You want a strict diet that tells you exactly what to eat
✧ You're looking for medical, nutrition, or therapy advice
✧ You want a quick fix or a guaranteed result
WHY 90 DAYS?
Because 90 days is long enough to build real habits and short enough to commit to. It's not a deadline for your results. Your body will move at its own pace.
Give yourself 90 days to build the foundation. Then keep going for as long as your journey needs. Mine did.
This guide is for informational and organizational purposes only and is not a substitute for professional medical, nutritional, or mental health advice. Results are not guaranteed. ChatGPT is a product of OpenAI; this guide is not affiliated with or endorsed by OpenAI.