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This is an exciting issue for us: We interviewed the viral AI tool ChatGPT, launched a challenge designed to boost your energy, and discussed intuitive exercise. Plus, a quick Q&A with certified personal trainer Eric Mischke.

A word on… Coach ChatGPT

With all the buzz around OpenAI, ChatGPT, and GPT-4, I thought it would be fun to create an AI-designed workout, just to see what happened, and it actually turned out to be a decent workout. Was it personalized? No, but it was pretty standard and it got the job done. (You can see that post here.)

Since then, I decided to push things even further by creating an entire editorial series with ChatGPT as my subject, no different than when I would interview other coaches or athletes. And, all of the imagery in the features are a combination of human photography, plus the AI tool DALL-E.

The first piece in the series was a general interview with ChatGPT about what it knows about fitness and health, where its information comes from, why we should trust it, and how humans and AI can better work together in the future. Read that piece here.

The second piece was to get Chat GPT’s POV on the basics to building muscle and losing fat, which is hands down the most popular goal we hear about within our community. While it was just the basics, it was also fairly spot on. Read that piece here.

Finally, for the third piece, I asked it to design a four-week workout plan based on certain parameters. The original output from ChatGPT was decent, but I needed to make a number of edits. Check out the workout plan + my revisions to it here.

What do you think the future of AI, fitness, and healthcare will look like? Send an email to mike at to let us know.

-Mike Simone, TORIAL co-founder and creator of humanfitproject

A word on… intuitive exercise

On Sunday evenings, you can often find me on the couch—equipped with a notebook and colorful pens—writing down what I know is coming at me in the week ahead. The process also includes mapping out my workout regimen to ensure it’s ticking all the right boxes.

But here’s an example of the kind of scenario that frequently disrupts all of my careful planning:

I’m sitting at my desk, looking out at Lake Washington. The sun is shining, the temperature is in that elusive range of not-too-hot and not-too-cold, and there’s a nice, calm breeze. I’m full of energy and craving some fresh air—in other words, it’s the perfect day to go for a run. The problem: I did that yesterday, and my schedule has me slated for strength training (indoors, no less).

My question: In moments like these, is it better to stick with the carefully curated plan, or go with what my body is telling me it “wants” to do? In other words, is there anything to the concept of intuitive exercise? I talked to Mike, a certified trainer, to find out. Here’s his take:

“Fitness and working out is simple in many ways, but complex and nuanced in others. Doing anything based on intuition requires a certain level of experience—usually, a high level of experience. For most people, specific goals (like running your first half marathon or losing 10 pounds) require prescriptive, expert-backed plans. It’s the only way to safely get results. You could make up stuff on the fly, but how do you know you’re doing the right stuff, the right amount of it, etc.?

That said, if you’re generally fit—and just want to stay generally fit—then you can probably get away with simply committing to a daily workout, as long as your regimen remains relatively balanced.

On that note, here are some tips to keep in mind if you plan on trying intuitive exercise:

  1. Work your entire body throughout the week (think: pushing, pulling, squating, hinging, etc.).

  2. Strike a balance between cardiovascular exercise and strength training. Depending on the goal, that could mean two days of cardio and three days of strength, or vice versa.

  3. Incorporate rest and recovery (one to two days of low intensity or easy stretching).

If you’re looking for some guidance, check out one of our 35+ free workout plans for different goals and ability levels. And for our take on the nutrition side of trusting your intuition, check out our piece on how intuitive eating isn’t as easy as it sounds.”

-Erin Warwood, TORIAL managing editor

A word on… stacking energy-revving habits

It seems like every time I scroll through Instagram or TikTok, I see a new “hack” for energy, like taking cold showers or prolonged fasting protocols. But when I set out to report a feature on the topic for Women’s Health’s April issue, the first thing I did was Google “what even is energy.” Then, I asked four experts for their own definitions.

It turns out, there are quite a few ways to interpret this sometimes elusive, always valuable feeling. But one thing is certain: When you’re low on energy, you certainly know it. So, I chatted with a mitochondrial psychobiologist, a sleep doctor, a double board-certified medical doctor specializing in hormones and gut health, and an internal medicine doctor to get their top tips for feeling more alive and vibrant, from sunup to well past sundown.

I highly recommend picking up the latest issue of WH, on newsstands now, to read the full feature (the issue is packed with lots of other good reads!) and I’m also sharing some of the most interesting takeaways as part of what Mike and I are calling the 8-Week Energy Stack Challenge. The gist: Every week, we’ll release a Reel that highlights one way to boost your energy that you can focus on implementing into your life for the next seven days. Each week you’ll build on the “stack,” so you keep up what you were doing the week before while adding each subsequent tip. For example, week one’s tip was about delaying caffeine for 60 to 90 minutes after you wake up. Week two’s tip was about getting sunlight first thing in the morning. So during week two, you’d get your morning sunlight and delay caffeine. Stay tuned to my account and the humanfitproject account for more!

-Caitlin Carlson, TORIAL co-founder

A word from… Eric R. Mischke, certified personal trainer

In this new franchise, Fast FOURWORDS, we’re featuring quick Q&As with our community members. First up: CPT Eric Mischke.

Q: What’s a workout that you use to challenge yourself?

A: Max set of unbroken KB swings @ 24 kg — my personal best is around 170.

Q: What are a few of your favorite social media accounts to follow and why?

A: @integratedkineticneurology — I learn something new every day, and the weekly quiz questions are a good way to challenge your knowledge of the body and the mind.

@loveandlemons — Great plant-based recipes that are focused on colors and non-processed foods. @kettlebell_collective // @kettlebellkings // @kettlebellgrant — All things KBs, with some breath work and other advice mixed in.

Q: What’s the best piece of advice you’ve ever been given (related to your area of expertise)?

A: Always assess and reassess. If we don’t assess, we don’t know our starting point. If we don’t reassess, we won’t know how much or how little progress has been made. Assessments set the bar, [and] reassessments keep clients engaged and coming back as they see your value (if you get results).

Q: What brands & products are you loving right now?

A: La Sportiva climbing shoes, New Balance sneakers, Lululemon clothes, Simple Modern, Vuori loungewear, Overnight Oats, Promix, Cometeer, Stance, and Aesop Facial Hydrosol.

DISCLAIMER: This content is for informational and entertainment purposes only. It’s not intended as medical advice. Consult your doctor before making any lifestyle changes.

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