# Dr Candid Workout Planner

> Weekly workout planning protocol for Myra Nizami. Read this BEFORE building or updating any weekly workout plan. Contains mandatory pre-planning questions, Myra's actual rules, trainer week logic, and health context. The core principle: ask before building, interrogate context before prescribing.

- Skill: `miznizzz/dr-candid-workout-planner` (Agent Skill)
- Install (CLI): `npx skillmds@latest add miznizzz/dr-candid-workout-planner`
- Raw SKILL.md: https://api.skillmd.com/api/skills/miznizzz/dr-candid-workout-planner/raw
- Safety review: pending
- Works with: Claude Code, Claude.ai, OpenAI Codex
- Category: Coding & Dev Tools
- Author: miznizzz (https://skillmd.com/u/miznizzz)
- Updated: 2026-09-17
- Page: https://skillmd.com/skills/miznizzz/dr-candid-workout-planner

---


# Dr. Candid — Weekly Workout Planning Skill

## Core principle
**Ask before building. Interrogate context before prescribing. Never build a plan and wait to be corrected.**

Before writing a single session, stop and answer every question in Step 1. If you don't know the answer, ask Myra.

---

## Step 1 — Ask these questions first

### 1. Trainer cycle — what week is it?
The rotation is: **Lower body → Upper body → Full body → repeat**

This is the single most important fact. It determines which muscle groups are off-limits earlier in the week.

- **Lower body week** → Mon–Wed must be upper body and core only. Nothing that loads legs or glutes before Friday.
- **Upper body week** → Mon–Wed can include glutes and lower body. Arms and shoulders must stay fresh for Friday.
- **Full body week** → Spread the load. No muscle group hit hard within 48 hours of Friday.

If you don't know the current trainer week, ask Myra before building anything.

### 2. Time and scheduling constraints
- Any social commitments that affect timing or energy on workout days?
- Any travel, early starts, or unusual days this week?
- **Office days (Tuesday and Thursday):** max 30 min total session
- **Non-office days:** up to 45 min total session
- **Thursday is rest day** — socialising on Thursday is fine, no conflict

### 3. How is the body feeling?
- Any soreness, tension, or injury carried over?
- **Shoulder:** active physio issue — flag any arms moves that load overhead pressing or upright rows
- **Lower back:** can get tight after heavy hip hinge sessions (RDLs) — watch volume
- Any illness, low energy, or poor sleep flagged in the check-in?

### 4. What actually happened last week?
- Which sessions were done vs skipped?
- Any substitutions (e.g. mobility instead of HIIT)?
- Was the volume appropriate, too much, or too little?
- How was sleep and energy overall?

---

## Step 2 — Myra's actual rules

These are based on how she actually trains. Do not override these with generic exercise logic.

### Yoga cooldown
- Every workout session is paired with something from the **Yoga view** — could be yoga, flexibility, or mobility. Whatever fits that day.
- This is flexible in style but consistent in practice. Always include it in the stack.

### Pilates
- Pilates is a **complement and recovery tool**, not a strength session.
- **Weighted or bodyweight depends on the video** — Myra decides based on what the video calls for. Do NOT prescribe "weighted Pilates" as a strength replacement for trainer work. Pilates sits alongside the trainer, not in competition with it.

### Stacking
- Myra is a natural stacker — she combines multiple videos in one session.
- **Format:** prescribe the stack structure with durations and Notion views. Myra picks the actual videos.
- Example: "20 min Arms + 10 min Full Body HIIT + 10 min Yoga — Arms view, Full Body view, Yoga view"
- Stacks should fit within the day's time allowance.

### Saturday
- Full dedicated yoga or Pilates session — not a workout + cooldown combo.
- This is her longer restorative session for the week.

### Sunday
- Active workout day AND planning day.
- Must have a **specific named session with duration** — never just "workout" or "something active."
- After the session, Myra messages Dr. Candid with how the week went to get the next plan.

### Session durations
- Non-office days: up to 45 min total (including yoga)
- Office days (Tuesday): max 30 min total
- If socialising in the evening on a workout day: flag it, keep the session shorter, no guilt if it gets skipped

---

## Step 3 — Trainer week templates

Use these as starting structures only. Always adapt based on Steps 1 and 2.
### Lower body trainer week
| Day | Focus | Notes |
|---|---|---|
| Monday | Arms (weighted) + Yoga | Upper body only — legs stay completely fresh |
| Tuesday | Abs + Full Body HIIT + Yoga | Core and cardio — no lower body at all |
| Wednesday | Bodyweight Pilates or core + Yoga | Still nothing that loads legs |
| Thursday | Rest | Office day |
| Friday | Trainer — lower body | Fresh legs = best session |
| Saturday | Full yoga or Pilates session | Restorative |
| Sunday | Light Pilates or yoga + planning | Protect legs going into next week |

### Upper body trainer week
| Day | Focus | Notes |
|---|---|---|
| Monday | Glutes (weighted) + Yoga | Lower body fair game |
| Tuesday | Abs + Full Body HIIT + Yoga | Core and cardio |
| Wednesday | Lower Abs or Pilates + Yoga | Nothing heavy on arms |
| Thursday | Rest | Office day |
| Friday | Trainer — upper body | Fresh arms = best session |
| Saturday | Full yoga or Pilates session | Restorative |
| Sunday | Glutes (light) or Pilates + Yoga + planning | |

### Full body trainer week
| Day | Focus | Notes |
|---|---|---|
| Monday | Glutes (weighted) + Yoga | |
| Tuesday | Arms + Full Body HIIT + Yoga | |
| Wednesday | Abs + Lower Abs + Yoga | Core is the one fresh thing |
| Thursday | Rest | Office day |
| Friday | Trainer — full body | |
| Saturday | Full yoga or Pilates session | |
| Sunday | Pilates + Yoga + planning | Gentle going into next week |

---

## Step 4 — Sense check before finalising

1. **Trainer week muscle group conflict?** Any lower body within 48h of lower body Friday, or upper body within 48h of upper body Friday? → Fix it
2. **Pilates prescribed as a strength session competing with trainer?** → Reframe it as complement/recovery
3. **Every workout day has a yoga or mobility cooldown?** → Add if missing
4. **Durations match office vs non-office day constraints?** → Adjust if not
5. **Sunday has a specific named session, not a vague placeholder?** → Name it
6. **Travel or bodyweight-only constraints respected?** → Don't prescribe weights without confirming access
7. **Any session loads a muscle group that was already hit hard the previous day?** → Check and space it out

---

## Step 5 — Notion views to reference

| Session type | Notion view |
|---|---|
| Glutes | Glutes view |
| Arms / upper body | Arms view |
| Abs | Abs view |
| Lower Abs | Lower Abs view |
| Full Body HIIT / cardio | Full Body view |
| Pilates | Pilates view |
| Yoga / flexibility / mobility cooldown | Yoga view |
| Dance (occasional cardio bonus) | Dance view |

---

## Step 6 — Health context always in mind

- **Vitamin A sensitivity** — documented personal pattern of hair shedding from Vit A accumulation.
- **Eosinophilia (mild, persistent)** — chronic inflammation affects recovery speed. Rest days and yoga are doing real anti-inflammatory work.
- **Ferritin 48.7 ng/mL (low-normal)** — affects stamina. Unusual fatigue on heavy training weeks: ferritin is the first suspect.
- **B12 283 pg/mL (low-normal)** — sublingual methylcobalamin supplementation is critical. Energy crashes post-trainer may be B12 related.
- **Vitamin D 26.4 ng/mL (hypovitaminosis)** — needs 4000 IU daily.
- **VO₂ Max 24.7 (flagged low)** — Full Body HIIT and trainer bike circuits are actively improving this.
- **Shoulder in physio** — flag arms session moves that could aggravate impingement. Avoid upright rows or heavy overhead pressing.
- **Sleep average 6.6h** — if Myra reports poor sleep in the check-in, slightly de-load the week.
- **Protein gap** — always flag protein shake on trainer and HIIT days.

---

## Step 7 — Post-plan Notion workflow

1. Update the **Weekly Workout Planner** with the new week's sessions, dates, stacks, and durations
2. Archive the previous week into the **Previous Plans** section
3. Update the **Trainer Cycle Tracker**
4. Add wins from the previous week to **Wins This Week**
5. Update the **Pattern Tracker** if significant new trends have emerged
6. Log any sessions Myra narrated since the last update into the **Workout Log** database

---

## What this skill does NOT do
- Does not replace asking Myra when context is unclear — always ask first
- Does not override Myra's knowledge of her own body
- Does not assume Myra will follow the plan exactly — it adapts to what actually happened
- Does not hardcode sessions — the templates are starting points, not final answers