I've recently been working on creating a system for content creation for my gym because I need structure and a way to it every time that's as frictionless as possible, otherwise I won't do it. Captions are notoriously bad an noticeable for AI generation. They all sound the same. "Not X. Not Y. Just Z." Groupings in 3s Em Dashes EVERYWHERE and so on. I had remembered seeing from Leila Hormozi maybe? a post or email about how you can spot AI language and there was some specific terms in there "formulaic structure", transition words, rhythmic and perfect structure. So, I looked into it definitionally, what are the defining characteristics of AI generated captions that we can so EASILY tell are painfully AI? I came up with some and tried playing around with some prompting. Here are the highlights and a sample prompt you can use and adjust based on your needs: - Write a caption for the following post. Before you output anything, apply every rule below without exception. -No em dashes. If you write one, stop and rewrite that sentence as two sentences or restructure it entirely before continuing. -Do not mirror the grammatical shape of consecutive sentences. "Not because X, but because Y" is a violation. Two sentences in a row that echo each other structurally is a violation. Stacked fragments, "Not X. Not Y. Just Z.", are a violation. If two consecutive sentences rhyme in structure, rewrite one of them. -Do not group ideas in threes. If you notice a set of three parallel points, cut one or break the pattern. -Cut all transition words. However, additionally, furthermore, therefore, ultimately, essentially. The ideas connect without signposting or they get restructured until they do. -No dramatic one-line paragraphs. A single sentence standing alone for effect is an AI writing pattern. Fold it into surrounding prose. -No formulaic pivots. "But here's the thing." "Here's the truth." "But here's what you need to know." Cut them. Make the point directly. -The hook states something true. It does not ask a question. Stating something specific, slightly uncomfortable, or surprising stops people. A question as a hook is the most overused pattern in social media writing.

Documenting how I built an AI prompt system (using Claude + ChatGPT) to generate high-quality blog posts that match my voice and avoid generic AI output.

Going through my laptop to clear some stuff out, I found a warm-up sheet I wrote a long time ago. It's 12 warm-ups that I made for my online clients to use as I was sick of writing warm-ups every program. I categorized this into three different types of lifts I was writing most often: Upper Only Days (Upper 1-3) Lower Only Days (Lower 1-3) Total Body Days (Total Body 1-4) You'll also see I added some Series work in for both Controlled Articular Rotations (CARs) and Hip 90-90 positioning. These do have a video for each series on YouTube that I just add in TrainHeroic as a single exercise block for clients to warm-up with. I'll add a link to the playlist if anyone has any interest in using them or visually seeing the exercises. As a disclaimer, it is old, I didn't watch any of the videos recently, but hopefully it can be helpful to someone. https://youtube.com/playlist?list=PL92JzT1BsX-klh1UZ6ugwbCNZM4m7tXcz&si=6I03yW9riHCe-ifV

Documenting how I’m structuring conditioning data to support better decisions around capacity, progress, and programming without adding backend complexity.

Documenting how I'm structuring a weight data backend to track best sets, compare exercises and automate load assignments for all clients utilizing the client roster & exercise library from logs #1 and #2.