The gap your dietitian and trainer can't fill
Real talk: most of us know what we should be eating and how we should be moving. What we don't have is the time, headspace, or admin tolerance to plan it, log it, shop for it, and adapt it every time life gets in the way. So we drift. So we feel bad about drifting. So we drift more.
The boring admin nobody tells you about: planning the week's meals to your goals, working out what to swap when you're travelling, doing the shopping list, logging workouts so you actually see progress, remembering what you ate three days ago. It's a part-time job. Most of us skip it.
What this artifact actually is
A Claude live artifact — a single-page tool that lives in Claude Cowork, refreshes whenever you open it, and connects to your Slack and Google Drive. Tell it your goals (or paste in your dietitian's plan if you've got one — both work). Then every morning, the day's plan pings into your Slack DMs. No inbox clutter. You log workouts and tweak meals from your phone via Cowork. It's a real tool, not a chat.
If you have a coach: their job stays theirs. The artifact just makes their plan stick.
If you don't: the artifact's the whole show. Tell it what you're doing, it figures out the rest.
What the artifact actually tracks
Once Claude's built the artifact, here's what it does for you every day:
The day's plan, in DMs
Every morning the artifact DMs you in Slack: today's workout, today's meals, what to grab if you're getting takeaway. No email clutter. Just the bit you actually need, where you already are.
Tweak from your phone
Open the artifact in Claude Cowork on mobile. Log a workout in one sentence. Tell it you're going out for dinner. Swap a meal. Whatever — it updates instantly, and the next Slack ping reflects the change.
Weekly list, ready to go
Once meals are locked in, the artifact writes the shopping list grouped by section (produce, protein, pantry). Drops it into your Slack on Saturday. No more wandering Coles trying to remember what you needed.
When life happens
Travel week. Period week. Sick day. Big work dinner. Just tell the artifact what's going on — it adjusts the plan without scrapping it. No more "well that week's blown."
The optional coach-plan plug-in
Got a dietitian who set you specific macros? A trainer with a 4-day split? Paste it in. The artifact treats their plan as the gospel and works around it. Your pros stay in charge. The artifact just stops you being the bottleneck between their plan and your actual life. If you don't have a coach, skip this — the artifact will write the plan from your goals instead.
The skill spec — copy this
This is a skill spec, not a prompt. The difference: a prompt gives you a chat. A skill spec gives Claude the instructions to build you a deployed artifact — a real, single-page tool you use like an app. Paste this into Claude (free Claude.ai works, Claude Code is faster). Claude reads it, asks you the questions, and builds the artifact. You use it from then on.
SKILL: BUILD ME A LIVE COACH ARTIFACT
I want you to build a Claude live artifact (single-page HTML web app, deployable, refreshes when reopened) that I'll use every day in Claude Cowork to manage my workouts, nutrition, and shopping. It should connect to my Slack via MCP so the day's plan pings into my DMs every morning.
STEP 1 — INTAKE QUESTIONS
Before you build anything, ask me:
1. My current goal (cutting / maintaining / building / training for an event / general health)
2. Whether I have a coach's plan to plug in (dietitian's macros, trainer's split) OR if you're writing the plan from my goals from scratch
3. My constraints (budget, time per meal, kitchen skill level, foods I love, foods I won't eat, any allergies / restrictions)
4. My typical week (work patterns, training days available, weekend differences)
5. My country / supermarkets (so the shopping list uses real product names — Coles vs Tesco vs Whole Foods)
6. My Slack workspace + the channel or DM I want the daily ping to go to
If I have a coach's plan, ask me to paste it in. Treat anything they prescribed as gospel.
If I don't, write the plan yourself based on my goals + constraints.
STEP 2 — BUILD THE ARTIFACT
Build a single-page live artifact with these sections:
(a) TODAY — pinned at top. Today's workout, today's meals, today's macros. Big and simple. The bit I actually look at.
(b) THIS WEEK — collapsible. Full 7-day meal plan + workout split. Editable inline.
(c) WORKOUT LOG — single text input where I can type in plain English ("did upper body, felt strong, last set heavy"). The artifact parses it into structured fields (lift, sets, reps, RPE, notes) and saves it. Shows a 30-day rolling history below.
(d) SHOPPING — auto-generated from this week's meals, grouped by supermarket section, with checkboxes I can tick on my phone in-store.
(e) ADAPT — a single button-row: "travelling this week", "period week", "sick day", "big dinner tonight". Each one prompts the artifact to rewrite the relevant bit of the plan without scrapping the whole week.
(f) SETTINGS — my goals, my coach's plan (if any), my constraints. Editable.
The artifact must:
- Be a Claude live artifact so it refreshes when reopened
- Persist data between sessions (use Claude's artifact persistence — store to a JSON the artifact reads on load)
- Look clean, simple, female-coded — soft palette, plenty of whitespace, no bro-gym energy
- Work on mobile (this is the main use case — Cowork on phone)
STEP 3 — WIRE THE SLACK DAILY PING
Set up an MCP connection to my Slack workspace. Build a simple scheduled ping:
- Every morning at the time I tell you (default 7:00am local time)
- DMs me: today's workout (1-2 lines), today's meals (3 bullets), one motivating but un-cringe line
- If today is shopping day (default Saturday), include the shopping list
If you can't fully automate the daily Slack send via MCP, give me the exact n8n / Zapier workflow to wire up instead — pulling from the artifact's JSON.
STEP 4 — DEPLOY
- Deploy the artifact in Claude Cowork so I can open it from any device
- Give me the share link
- Walk me through pinning it in Slack so I can launch it in one tap
VOICE INSIDE THE ARTIFACT:
- Direct, warm, occasionally cheeky
- Plain English, Australian-friendly (g'day not required, but Coles/Woolies, kg/°C, $)
- No "you got this queen!" energy
- No bro-science or fad-diet jargon
BOUNDARIES:
- If I have a coach: never change their macros / split / progression without me saying so. Push back if I ask you to.
- If I don't have a coach: write a sensible plan but caveat it — recommend I check with a pro for anything serious.
- No medical or weight-loss-as-virtue messaging. The artifact's a tool, not a moral compass.
START BY ASKING ME THE 6 INTAKE QUESTIONS.
Tweak it, don't trust it blindly
This is the skill spec I use. Read it before you paste. Change anything that doesn't fit (foods you hate, supermarkets you don't shop at, voice you don't like, fields you don't care about). The artifact Claude builds will reflect whatever's in your spec. Make it yours.
10-minute setup
- Open Claude Cowork (paid — Cowork is where live artifacts live). Start a new chat.
- Paste the skill spec above as your first message.
- Answer the 6 intake questions — goal, coach plan or no coach, constraints, weekly pattern, country/supermarket, Slack channel for the daily ping.
- If you have a coach's plan, paste it in (or upload photos of the printouts — Claude reads images). If not, skip — Claude writes the plan from your answers.
- Connect Slack via MCP when Claude prompts you. (One-click from inside Cowork — settings → connectors → Slack.)
- Open the artifact. Pin the share link. Pin it in Slack too so it's one tap from your phone.
Done. From tomorrow morning, the day's plan pings into your Slack DMs at 7:00am. You log workouts in one sentence from your phone. You tweak meals on the go via Cowork. The artifact updates and the next ping reflects the change.
When life happens (this is where most plans die)
The single biggest reason plans fail isn't laziness — it's that real life doesn't fit a neat 7-day grid. Period weeks. Travel weeks. The week your kid's sick. The week your boss asks you to fly to Sydney with 12 hours' notice.
Here's how to talk to Claude when stuff comes up. Just paste any of these in:
Period week
"It's day 1 of my period. Cramps, low energy. Move legs day to next week, swap with mobility. Bump carbs by 50g this week. Keep protein the same." Claude rewrites the week, no drama.
Travel week
"In Bali for 5 days from Wednesday. Hotel breakfast buffet, eating dinner out every night, can hit a hotel gym 3x. Replan around this. Budget for one wine night on Saturday." You get options, not a guilt trip.
The "I went off-plan" check-in
"Had pizza and 3 wines last night. Don't lecture me. What's the one thing I should do today to get back on track?" Claude gives you one move. You take it. You move on.
The bit that makes this work long-term
Whether you've got a coach steering or you're flying solo — the artifact handles the boring admin layer that's between intention and follow-through. The plan happens because the artifact's there every morning, not because you remembered to plan. That's the whole win.
Want me to show you how I built the live version?
The full deployed-on-the-internet version of this artifact lives inside the Wright Mode Membership. I walk you through how I built it, deployed it, and how to make your own — without writing a line of code.
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