| name | get-fit-in-90-days |
| description | Structured 90-day fitness transformation workflow that takes you from initial assessment through progressive training phases, integrated nutrition planning, performance tracking, and long-term sustainability habits for lasting results.
Use when the user wants to get fit in 90 days or needs a structured multi-step process for this goal.
Do NOT use when the request is a single-step task or requires professional advice beyond educational guidance. |
| license | Apache-2.0 |
| type | workflow |
| skills | fitness-trainer workout-planner nutrition-advisor sports-nutrition habit-tracker running-coach |
| trigger_phrases | I want to get fit in 90 days help me get in shape 90 day fitness plan transform my body in 3 months I want to start working out build a fitness routine |
| metadata | {"author":"foundry-skills","version":"1.0.0","tags":"fitness workout-planning nutrition health-wellness step-by-step planning","category":"life-event","depends":"fitness-trainer workout-planner nutrition-advisor sports-nutrition habit-tracker running-coach"} |
Get Fit In 90 Days
This workflow references health and fitness information for educational purposes only. It is not medical advice. Consult a qualified healthcare provider before starting any fitness or nutrition program.
Estimated time: 12-14 weeks
This workflow provides a structured 90-day path from wherever you are now to
measurably fitter, stronger, and more capable. It is not about extreme protocols
or unsustainable crash programs. Instead, it divides the 90 days into clear
phases -- assessment, progressive training, nutrition integration, tracking, and
sustainability -- so that each week builds on the last.
By the end of this workflow you will have: a baseline fitness assessment, a
periodized training program tailored to your goals and equipment, a nutrition
plan that fuels performance, a tracking system that shows objective progress,
and a sustainability strategy that keeps you going long past day 90.
DISCLAIMER: This workflow provides general fitness and nutrition
information for educational purposes only. It is not medical advice. Consult
a qualified healthcare professional before starting any exercise or nutrition
program, especially if you have existing health conditions, injuries, or
concerns. Stop any exercise that causes pain and seek professional guidance.
When to Use
- User wants to get fit in 90 days
- User needs a structured, step-by-step process for get fit in 90 days
- User wants to get fit in 90 days
- User wants to get in shape
- 90 day fitness plan
- Do NOT use when: the request is outside the scope of get fit in 90 days or requires professional advice beyond educational guidance
- Do NOT use for single-step tasks that one atomic skill can handle independently
Prerequisites
Before starting this workflow, ensure:
- Medical clearance for exercise (especially if sedentary, over 40, or with health conditions)
- Access to basic equipment or a gym (bodyweight alternatives are provided)
- Ability to dedicate 3-5 sessions per week, 30-60 minutes each
- A way to track workouts (notebook, phone app, or spreadsheet)
- Honest self-assessment of your current fitness level
Steps
Step 1: Assess Your Starting Point (uses: fitness-trainer)
conduct a thorough baseline
assessment. This is the foundation everything else is built on.
- Input: age, weight, height, and general health status, Exercise history (never, lapsed, inconsistent, or returning from injury), Available equipment and training environment (home, gym, outdoor)
- Output: Complete assessment scores, measurements, and photos, 30-day, 60-day, and 90-day SMART fitness goals, Readiness score and any limitations to program around
