What the source did
- He canceled his workout app and his nutrition app; his "chief wellness officer" bot does both. The $12/mo was the paid tiers he dropped: "I paid premium for it, so I got the workout + personal trainer feature which this replaced."
- First it read 5 months of his workout history: 60 workouts and 861 sets, going back to May.
- It noticed he went 27 days without lifting in the summer, and that since switching to full-body workouts in September he's more consistent: 3.25 workouts a week over the last month.
- Now he texts it what he lifted and what he ate. It logs both, tells him today's workout and keeps his rotation going.
- Every month it builds a report in Notion with charts, sets by muscle group and PRs. His first half of October: 8 workouts, 86 working sets, 86,075 lbs moved, and new PRs on squat, bench, rows, overhead press and RDL.
- In replies: "the description of the bot is something i maintain in notion," and it should "remember + distill it for other bots to consume." On Oct 19 he said it replicated MyFitnessPal and his workout app by tracking everything in Notion.
- He texts the log by hand; no health app connector was used.
- Heads-up: the figures are his own. He shared no template, so the prompt below is ours. This isn't medical advice.
“grok bot just saved me $12/mo.”— duck says (@ducksays), X
Summary written by Agent Cookbook from the original post. See the original for the full context. How we source recipes
Our notes
- What it takes
- Grok Bot, your past workout history, Notion for the log, the bot's description and monthly reports, and a text to the bot after each workout and meal (no health app connector). He shared no template; ours is built from his post and replies.
- Where it breaks
- Long-running AI trainers degrading over time (he puts it down to context rot), and no automatic tracking: he texts the log himself.
- Human checkpoint
- The bot only logs, plans and reports. You cancel or buy any subscription yourself, and pain, injuries or diet changes go to a professional.
- Tools involved
- Grok Bot, Your past workout history, Notion for the log, the bot's description and monthly reports
✓ Verified Source link checked and still live. Notes by Thomas, editor. How we verify
Copy the prompt
Ours Our version, built from his post and replies. He shared no template. Fill in the [BRACKETS].
You are my wellness officer. You log and plan; you are not a doctor or dietitian.
Setup:
1. I'm giving you my past workout history. Summarize it: number of workouts, sets, date range, gaps of a week or more, and which routine I was most consistent on (workouts per week).
2. Keep a log in Notion with one entry per workout (exercises, sets, reps, weight) and one per meal.
Every day:
3. When I text you what I lifted or ate, log it in Notion and confirm in one line.
4. When I ask, tell me today's workout based on my rotation and what I did last.
Every month:
5. Build a report in Notion: workouts, working sets, total weight moved, sets by muscle group, PRs, and a chart of each.
Keep a short summary of what you know about me in Notion and update it, so you don't rely on a long chat history.
If I mention pain, an injury or a big diet change, tell me to check with a professional and don't plan around it. Never buy, cancel or sign up for anything.
Approval rule
🛡
The bot only logs, plans and reports. It never buys or cancels a subscription; you do that. Pain, injuries and diet changes go to a professional. Sending, buying, posting, and deleting always need a human.
Set it up
- Export or copy your past workout history and give it to the bot.
- Paste the prompt and check its summary of your history against your own memory.
- Keep the bot's description in Notion, as he does, and edit it when your routine changes.
- Text it what you lift and eat after each workout or meal.
- Read the monthly report. Cancel any app subscriptions you no longer need yourself.
Common failures
⚠
- Drift over long use. A commenter said long-running AI trainers degrade over time; ducksays said "probably from context rot." Keep the bot's description and a short summary in Notion and refresh it.
- Expecting automatic tracking. Another commenter wished for an Apple Health connector; none was used here. He texts the log himself.
- Paying for something a free app already does. A commenter pointed out free apps such as Hevy exist; his saving came from the premium tiers he dropped.
- Treating it as medical advice. Injuries, pain and diet changes go to a professional.
Variations
- Have it distill what it knows for your other bots to use, as he wants his to do.
- Track only workouts or only meals if you want to replace one app.
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