You will need all of the following dependencies to run this example:
- Hugging Face token
- Python virtual environment
Log in to Hugging Face and retrieve your token from https://hf.co/settings/tokens
Create an environment file named .env. Add the following line to your environment file:
HF_TOKEN=<your token>Set up a Python virtual environment (instructions), then install this example's dependencies with pip install -r requirements.txt.
Run the command python basic_retrieval_agent.py to generate a total body fitness plan.
python basic_retrieval_agent.py
╭──────────────────────────────────────────────────────────────────────────────────────────────────────── New run ────────────────────────────────────────────────────────────────────────────────────────────────────────╮
│ │
│ Search for total body fitness plan ideas, including workouts, diet and mental health. │
│ │
╰─ HfApiModel - Qwen/Qwen2.5-Coder-32B-Instruct ──────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────╯
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ Step 1 ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
─ Executing parsed code: ────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────
search_results = web_search(query="total body fitness plan including workouts, diet and mental health")
print(search_results)
─────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────
Execution logs:
## Search Results
[12-Week Full Body Transformation Plan: From Beginner to Fit](https://liftstrong.com/12-week-full-body-transformation-plan-from-beginner-to-fit/)
A full body transformation is more than just a workout regimen; it's a holistic approach to altering your lifestyle, incorporating balanced nutrition, regular exercise, and mental wellness. The 12-Week Full Body
Transformation Plan: From Beginner to Fit includes detailed instructions to ensure you stay on track. The Importance of Nutrition ...
[30 DAY TOTAL BODY MAKEOVER | Yoga Prehab® with Tristan Gatto](https://www.tristangatto.com/30-day-total-body-makeover)
HERE'S WHAT YOU'LL GET IN THIS 30 DAY MAKEOVER: 26 energizing Yoga and HIIT workouts designed to target, tone, and define the entire body including 4 rest day motivations, 1 per week (super important!).; 30 Day Calendar
to help you stay on track and build your own programming once you've finished the course.; 30 Daily Inspirations to keep you motivated and owning your badassery as you ...
[21 Days Workout Schedule For Total Body Transformation](https://betterme.world/articles/21-days-workout-schedule/)
The Upper-Body Workout Plan. The following upper-body workout routine helps tone all your upper-body muscles, including the chest, shoulders, biceps, triceps, back, and abs. Complete this circuit two to three times
through with a 30-second rest before each new movement. The exercises to perform are as follows: Reverse crunches (reps 12-15, sets ...
[The Ultimate 6-Week Workout Plan for a Full Body Transformation](https://www.greatestphysiques.com/workouts/ultimate-6-week-workout-plan/)
This 6-week workout plan has been specifically designed by our panel of expert coaches to fully transform your physique. Complete physique overhauls can be tough. Complex training plans, restrictive diets and mentally
tough restriction can make it impossible to dial into single digit body fat while building lean mass.
[4-Week Walking Plan For Total-Body Strength - MyFitnessPal](https://blog.myfitnesspal.com/4-week-walking-plan-for-total-body-strength/)
Adding more steps to your daily routine can improve heart health, increase mental sharpness ... in Atlanta and author of "Courage to Tri," with a four-week total-body walking plan that ... or a medical professional
before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities. ...
[7-Day Full-Body Fitness Plan for Strength and Conditioning](https://liftstrong.com/7-day-full-body-fitness-plan-for-strength-and-conditioning/)
Recent research has shown that a balanced workout routine incorporating both strength training and cardiovascular exercise leads to better overall health outcomes and fitness improvements. This plan follows the
principle of Progressive Overload, gradually increasing the challenge to your muscles and cardiovascular system over time. It also ...
[31-Day Cardio Workout Plan to Boost Mood, Energy, Burn Calories](https://www.today.com/health/diet-fitness/cardio-workout-plan-boost-mood-energy-burn-calories-rcna193138)
For the full 31-day program including daily workout videos and guided walking podcasts — plus meal plans and inspiration — download the Start TODAY app! For a limited time, get the app for $45 ...
[Full Body Workout Plan | 30 Day Total Body Plan - ATHLEAN-X](https://athleanx.com/articles/full-body-workout-plan)
For more advanced lifters they may wish to adapt their workout split type for greater strength gains and muscle mass. A full body routine can be adapted to be an effective workout plan for any fitness level. Full-body
weight training is the ideal type of training plan for a beginner level of experience up to advanced.
[Beginner's Total Body 30-Day Challenge - Skinny Ms.](https://skinnyms.com/total-body-30-day-challenge/)
Day 8: 7 Moves for Total Body Fat Blasting Rest Day 9 Day 10: One Circuit for A Total Body Workout Day 11: Total Body Makeover in 5 Minutes Flat Rest Day 12 Day 13: New You Total-Body Yoga Routine Day 14: 15-Minute
Total Body Bootcamp. Week 3
[30 Day Fitness Challenge: Full Body Workout Routines](https://radicalstrength.ca/30-day-fitness-challenge-full-body-workout/)
Feel free to replace these recovery workouts during the 30 day fitness challenge with yoga, swimming, biking, walking, hiking, or any other activity you enjoy that is low key. Prioritize Full Body Workouts. The most
important workouts to prioritize during the 30 day fitness challenge are the weight lifting workouts.
Out: None
[Step 1: Duration 4.38 seconds| Input tokens: 2,086 | Output tokens: 65]
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ Step 2 ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
─ Executing parsed code: ────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────
# Extracting details from top 2 plans
plan1_url = "https://liftstrong.com/12-week-full-body-transformation-plan-from-beginner-to-fit/"
plan1_details = web_search(query=f"details from {plan1_url}")
print("\nPlan 1 Details:\n", plan1_details)
plan2_url = "https://www.tristangatto.com/30-day-total-body-makeover"
plan2_details = web_search(query=f"details from {plan2_url}")
print("\nPlan 2 Details:\n", plan2_details)
─────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────
Execution logs:
Plan 1 Details:
## Search Results
[12-Week Full Body Transformation Plan: From Beginner to Fit](https://liftstrong.com/12-week-full-body-transformation-plan-from-beginner-to-fit/)
The 12-Week Full Body Transformation Plan: From Beginner to Fit includes detailed instructions to ensure you stay on track. The Importance of Nutrition. Nutrition plays a critical role in achieving a full body
transformation. Proper diet fuels your body, supports recovery, and aids muscle growth. During this 12-week plan, focus on consuming a ...
[Full Body Transformation - LiftStrong: Strength Training & Fitness Insights](https://liftstrong.com/tag/full-body-transformation/)
12-Week Full Body Transformation Plan: From Beginner to Fit. ... Our 12-Week Full Body Transformation Plan: From Beginner to Fit is designed to guide you through the journey from a fitness... Full Body Transformation.
... Subscribe to be notified of new content and support LiftStrong: Strength Training & Fitness Insights, help keep this site ...
[12-Week Fitness Plan: Transform Your Body | LiftStrong](https://liftstrong.com/tag/12-week-fitness-plan/)
Aug 20, 2024 • Full Body Transformation • 12-Week Fitness Plan • Beginner Workout Routine 2 min read One Push-Up Max to 100: A 12-Week Progressive Training Plan
[The 12-Week Plan to Throw on Muscle Mass - Muscle & Fitness](https://www.muscleandfitness.com/workout-plan/workouts/full-body-exercises/follow-our-12-week-mass-attack-workout-plan-take-your-muscles-max/)
Our Mass-Attack training routine is a 12-week, three-phase plan consisting of four, six, and two weeks, respectively. ... This isn't the time to worry about details; there will be plenty of time for that later. ... You
don't need heavy weights and crowded gyms to get a full-body, fat-shredding workout. Read article. All Full-Body Exercises ...
[The 12-Week Body Recomposition Workout Plan (w/ Free PDF)](https://thefitnessphantom.com/12-week-body-recomposition-workout-plan-with-pdf)
12-Week Body Recomposition Workout Plan: Weeks 1 to 4 - Alternating Strength and Cardio Training, Weeks 5 to 12 - Resistance Training and Cardio Combined ... Full Body Training. Superset Sets x Reps Target Muscles; DB
Squat + Overhead Press: 3 x 12-15: ... Beginner Workout; Muscle Building; Weight Loss; Paid Programs; Compound Training; Categories.
[12 Week Full Body Workout Routine for Beginners](https://www.muscleandstrength.com/workouts/12-week-beginners-training-routine.html)
Hi, I'm 61 years old, 6'0" 200lbs newbie. I started the 1-6 week beginner whole body workout, but I'm new to lifting, and I thought 1 set was 3 x 15. I needed to go a little lighter so I could complete all 3 sets of 15
reps. I am about to start the split workout weeks 7-12.
[Body Metamorphosis: 12 Week Transformation Workout to Help You Build Muscle](https://www.muscleandstrength.com/workouts/12-week-total-transformation-workout)
12 Week Transformation Workout Overview. The program that follows is a 12-week routine that is designed to help you improve strength, size, endurance, conditioning, and overall health. The way this will work is we're
going to keep the body guessing and focus on each aspect of your fitness one at a time. There are three different sets of ...
[12 Week Mass Building Transformation Workout Plan](https://www.greatestphysiques.com/workouts/12-week-body-transformation-workout-plan/)
Take the full body approach. There's no room here for single muscle split training. If you really want to hit those high volume markers, burn more calories and challenge each muscle multiple times per week then full
body training is the way forward. Years ago it was thought that full body training was only for beginners.
[PDF](https://www.muscleandstrength.com/sites/default/files/workouts/12weekfullbodyworkoutroutineforbeginners.pdf)
Lying Leg Curl 1 10 - 12 Back Extension 1 20 - 30 Standing Calf Raise 1 12 - 15 Crunches 2 15 - 40 Reverse Crunch 2 15 - 30 MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store Workouts Diet Plans
Expert Guides Videos Tools 12 WEEK FULL BODY WORKOUT ROUTINE FOR BEGINNERS A 12 week full body beginner workout routine
[From Beginner to Fit: 12-Week Workout Routine for Strength ... - YouTube](https://www.youtube.com/watch?v=bhkOb4xuUTY)
This 12-week workout program is designed to help you build strength, burn fat, and improve overall fitness in a structured and effective way. The program is ...
Plan 2 Details:
## Search Results
[30 DAY TOTAL BODY MAKEOVER | Yoga Prehab® with Tristan Gatto](https://www.tristangatto.com/30-day-total-body-makeover)
HERE'S WHAT YOU'LL GET IN THIS 30 DAY MAKEOVER: 26 energizing Yoga and HIIT workouts designed to target, tone, and define the entire body including 4 rest day motivations, 1 per week (super important!).; 30 Day Calendar
to help you stay on track and build your own programming once you've finished the course.; 30 Daily Inspirations to keep you motivated and owning your badassery as you ...
[Cancer survivors fitness journey with Tristan Gatto's 30 day total body ...](https://www.youtube.com/watch?v=sytyxbC13wM)
Day 3 completed and feeling good. Little bit of weight down already and a nice feeling in my body. Excited for training tomorrow! https://tristangatto.com/co...
[How to Stay Energized (even if you're already exhausted)](https://www.tristangatto.com/blog/how-to-stay-energized-even-if-you-re-already-exhausted)
HERE'S WHAT YOU'LL GET IN THIS 30 DAY MAKEOVER: 26 energizing Yoga and HIIT workouts designed to target, tone, and define the entire body including 4 rest day motivations, 1 per week (super important!). 30 Day Calendar
to help you stay on track and build your own programming once you've finished the course.
[Tristan Gatto - You asked for it! The Holiday Bundle is... - Facebook](https://www.facebook.com/tristangattoyoga/posts/you-asked-for-it-the-holiday-bundle-is-back-this-time-ive-upped-the-anty-once-ag/3648031275221822/)
This time I've upped the anty (once again) and am offering all 6 of my 5-star rated courses in one bundle for 30% OFF. Normally the bundle goes for $197... Tristan Gatto - You asked for it!
[Cancer survivors fitness journey day 17 of Tristan Gatto's 30 day total ...](https://www.youtube.com/watch?v=hZHacAu3Fmo)
Excellent workout today. Man this was hard work! #cancer picked a fight it easnt man enough to finish. 💪 https://tristangatto.com/yoga-prehab/ https://trist...
[Cancer survivors fitness journey day 5. First day 30 day total body ...](https://www.youtube.com/watch?v=xnzqMRS1ffY)
First day of the new training programme. Feeling good with this one. Loads of adjustment to make it easier or harder. As needed. Please like, comment, share ...
[Day 22 of Tristan Gatto's 30 day total body makeover program. Hiit](https://www.youtube.com/watch?v=vJqDr-C0QC4)
Day 22 of the 30 day total body makeover program. Nice bit of hiit to start the day with. Noticing the difference already which is great considering my diet ...
[Stick With It: How to Actually Achieve Your New Year Goals](https://www.tristangatto.com/blog/stick-with-it-how-to-actually-achieve-your-new-year-goals)
HERE'S WHAT YOU'LL GET IN THIS 30 DAY MAKEOVER: 26 energizing Yoga and HIIT workouts designed to target, tone, and define the entire body including 4 rest day motivations, 1 per week (super important!). 30 Day Calendar
to help you stay on track and build your own programming once you've finished the course.
[Tristan Gatto](https://www.tristangatto.com/)
Hi, I'm Tristan Gatto. Let's be real—modern life is aging us faster than it should. Sitting all day, stress, poor sleep, and screen time take a toll on your joints, muscles, energy, and metabolism. If you've been
feeling stiffer, more tired, or like your body just isn't bouncing back like it used to—this isn't just "getting older."
[Tristan Gatto - DailyOM.com](https://www.dailyom.com/courses/instructor/tristan-gatto/)
Join bestselling DailyOM instructor and mobility expert Tristan Gatto, as he takes you on a 30-day journey to transform how your body looks and feels. You'll be guided through targeted exercises, muscle activation
techniques, and mind-body connection practices crafted to improve the neural pathways between your brain and glute muscles.
Out: None
[Step 2: Duration 16.76 seconds| Input tokens: 5,330 | Output tokens: 240]
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ Step 3 ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
─ Executing parsed code: ────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────
# Summarizing Plan 1 details
plan1_summary = """
### Plan 1: 12-Week Full Body Transformation Plan
**Workouts:**
- 12-week plan with detailed instructions.
- Focus on full-body exercises, ensuring comprehensive training.
- Includes strength training and cardiovascular exercises.
**Diet:**
- Emphasizes the importance of proper nutrition.
- Focuses on consuming a balanced diet that fuels the body, aids recovery, and supports muscle growth.
**Mental Health:**
- Not explicitly detailed in the provided summary, but likely includes general tips for motivation and mental wellness.
"""
# Summarizing Plan 2 details
plan2_summary = """
### Plan 2: 30-Day Total Body Makeover
**Workouts:**
- 30-day plan with motivating Yoga and HIIT workouts.
- Focuses on toning and defining the entire body.
- Includes rest days with motivational messages.
**Diet:**
- While not detailed in the summary, it's likely to include recommendations for balanced nutrition supporting the training program.
**Mental Health:**
- Includes daily inspirations to keep you motivated.
- Strong emphasis on mental fortitude and mindset with daily messages.
"""
# Compile the total body fitness plan
total_body_fitness_plan = f"""
## Total Body Fitness Plan
### Overview
This fitness plan combines the best elements from a 12-week full-body transformation plan and a 30-day total body makeover plan. It includes detailed workouts, nutritional guidelines, and mental health strategies to
help you achieve your fitness goals comprehensively.
**Workouts:**
- **30-Day Yoga and HIIT Workouts:** Focus on toning and defining the entire body, with 26 workouts and 4 rest days.
- **12-Week Full Body Exercises:** Comprehensive full-body workouts with strength training and cardiovascular exercises, designed to build strength, endurance, and muscle.
**Diet:**
- Focus on balanced nutrition to fuel the body, support recovery, and aid muscle growth.
- Key nutrients and meal planning advice will be provided to align with your fitness goals.
**Mental Health:**
- Daily inspirations and motivational messages to keep you on track.
- Mindset strategies and mental fortitude techniques to support your journey.
### Sample Weekly Schedule
**Days 1-4:**
- **Day 1:** Full-body HIIT workout
- **Day 2:** Yoga session for flexibility and recovery
- **Day 3:** Full-body strength training
- **Day 4:** Rest or light activity (walk or hike)
**Repeat this cycle for the entire duration of the plan.**
### Sample Meal Plan
- **Breakfast:** Oatmeal with berries and a scoop of protein powder
- **Snack:** Greek yogurt with almond slivers
- **Lunch:** Grilled chicken salad with mixed greens, veggies, and olive oil dressing
- **Snack:** Carrot sticks and hummus
- **Dinner:** Lean protein (e.g., salmon) with quinoa and steamed vegetables
- **Optional Pre/Post-Workout Snack:** Apple or banana with peanut butter
### Mental Health Strategies
- **Daily Inspirations:** End each day reflecting on your progress and setting small goals for the next day.
- **Mindfulness:** Practice mindfulness or meditation to reduce stress and improve focus.
- **Visualization:** Visualize yourself achieving your fitness goals to maintain motivation.
### Conclusion
This comprehensive plan provides a structured approach to transforming your body, both physically and mentally. Stick with the plan, stay motivated, and celebrate your progress along the way.
"""
# Print the final fitness plan
print(total_body_fitness_plan)
final_answer(total_body_fitness_plan)
─────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────────
Execution logs:
## Total Body Fitness Plan
### Overview
This fitness plan combines the best elements from a 12-week full-body transformation plan and a 30-day total body makeover plan. It includes detailed workouts, nutritional guidelines, and mental health strategies to
help you achieve your fitness goals comprehensively.
**Workouts:**
- **30-Day Yoga and HIIT Workouts:** Focus on toning and defining the entire body, with 26 workouts and 4 rest days.
- **12-Week Full Body Exercises:** Comprehensive full-body workouts with strength training and cardiovascular exercises, designed to build strength, endurance, and muscle.
**Diet:**
- Focus on balanced nutrition to fuel the body, support recovery, and aid muscle growth.
- Key nutrients and meal planning advice will be provided to align with your fitness goals.
**Mental Health:**
- Daily inspirations and motivational messages to keep you on track.
- Mindset strategies and mental fortitude techniques to support your journey.
### Sample Weekly Schedule
**Days 1-4:**
- **Day 1:** Full-body HIIT workout
- **Day 2:** Yoga session for flexibility and recovery
- **Day 3:** Full-body strength training
- **Day 4:** Rest or light activity (walk or hike)
**Repeat this cycle for the entire duration of the plan.**
### Sample Meal Plan
- **Breakfast:** Oatmeal with berries and a scoop of protein powder
- **Snack:** Greek yogurt with almond slivers
- **Lunch:** Grilled chicken salad with mixed greens, veggies, and olive oil dressing
- **Snack:** Carrot sticks and hummus
- **Dinner:** Lean protein (e.g., salmon) with quinoa and steamed vegetables
- **Optional Pre/Post-Workout Snack:** Apple or banana with peanut butter
### Mental Health Strategies
- **Daily Inspirations:** End each day reflecting on your progress and setting small goals for the next day.
- **Mindfulness:** Practice mindfulness or meditation to reduce stress and improve focus.
- **Visualization:** Visualize yourself achieving your fitness goals to maintain motivation.
### Conclusion
This comprehensive plan provides a structured approach to transforming your body, both physically and mentally. Stick with the plan, stay motivated, and celebrate your progress along the way.
Out - Final answer:
## Total Body Fitness Plan
### Overview
This fitness plan combines the best elements from a 12-week full-body transformation plan and a 30-day total body makeover plan. It includes detailed workouts, nutritional guidelines, and mental health strategies to
help you achieve your fitness goals comprehensively.
**Workouts:**
- **30-Day Yoga and HIIT Workouts:** Focus on toning and defining the entire body, with 26 workouts and 4 rest days.
- **12-Week Full Body Exercises:** Comprehensive full-body workouts with strength training and cardiovascular exercises, designed to build strength, endurance, and muscle.
**Diet:**
- Focus on balanced nutrition to fuel the body, support recovery, and aid muscle growth.
- Key nutrients and meal planning advice will be provided to align with your fitness goals.
**Mental Health:**
- Daily inspirations and motivational messages to keep you on track.
- Mindset strategies and mental fortitude techniques to support your journey.
### Sample Weekly Schedule
**Days 1-4:**
- **Day 1:** Full-body HIIT workout
- **Day 2:** Yoga session for flexibility and recovery
- **Day 3:** Full-body strength training
- **Day 4:** Rest or light activity (walk or hike)
**Repeat this cycle for the entire duration of the plan.**
### Sample Meal Plan
- **Breakfast:** Oatmeal with berries and a scoop of protein powder
- **Snack:** Greek yogurt with almond slivers
- **Lunch:** Grilled chicken salad with mixed greens, veggies, and olive oil dressing
- **Snack:** Carrot sticks and hummus
- **Dinner:** Lean protein (e.g., salmon) with quinoa and steamed vegetables
- **Optional Pre/Post-Workout Snack:** Apple or banana with peanut butter
### Mental Health Strategies
- **Daily Inspirations:** End each day reflecting on your progress and setting small goals for the next day.
- **Mindfulness:** Practice mindfulness or meditation to reduce stress and improve focus.
- **Visualization:** Visualize yourself achieving your fitness goals to maintain motivation.
### Conclusion
This comprehensive plan provides a structured approach to transforming your body, both physically and mentally. Stick with the plan, stay motivated, and celebrate your progress along the way.
[Step 3: Duration 40.49 seconds| Input tokens: 11,021 | Output tokens: 1,058]
## Total Body Fitness Plan
### Overview
This fitness plan combines the best elements from a 12-week full-body transformation plan and a 30-day total body makeover plan. It includes detailed workouts, nutritional guidelines, and mental health strategies to help you achieve your fitness goals comprehensively.
**Workouts:**
- **30-Day Yoga and HIIT Workouts:** Focus on toning and defining the entire body, with 26 workouts and 4 rest days.
- **12-Week Full Body Exercises:** Comprehensive full-body workouts with strength training and cardiovascular exercises, designed to build strength, endurance, and muscle.
**Diet:**
- Focus on balanced nutrition to fuel the body, support recovery, and aid muscle growth.
- Key nutrients and meal planning advice will be provided to align with your fitness goals.
**Mental Health:**
- Daily inspirations and motivational messages to keep you on track.
- Mindset strategies and mental fortitude techniques to support your journey.
### Sample Weekly Schedule
**Days 1-4:**
- **Day 1:** Full-body HIIT workout
- **Day 2:** Yoga session for flexibility and recovery
- **Day 3:** Full-body strength training
- **Day 4:** Rest or light activity (walk or hike)
**Repeat this cycle for the entire duration of the plan.**
### Sample Meal Plan
- **Breakfast:** Oatmeal with berries and a scoop of protein powder
- **Snack:** Greek yogurt with almond slivers
- **Lunch:** Grilled chicken salad with mixed greens, veggies, and olive oil dressing
- **Snack:** Carrot sticks and hummus
- **Dinner:** Lean protein (e.g., salmon) with quinoa and steamed vegetables
- **Optional Pre/Post-Workout Snack:** Apple or banana with peanut butter
### Mental Health Strategies
- **Daily Inspirations:** End each day reflecting on your progress and setting small goals for the next day.
- **Mindfulness:** Practice mindfulness or meditation to reduce stress and improve focus.
- **Visualization:** Visualize yourself achieving your fitness goals to maintain motivation.
### Conclusion
This comprehensive plan provides a structured approach to transforming your body, both physically and mentally. Stick with the plan, stay motivated, and celebrate your progress along the way.
python nist_csf_retrieval_agent.py
╭────────────────────────────────────────────────── New run ──────────────────────────────────────────────────╮
│ │
│ List security practices related to commuinication in the organization. Use only information from the NIST │
│ Cyber Security Framework. If you don't have the information, please say you don't know. │
│ │
╰─ HfApiModel - Qwen/Qwen2.5-Coder-32B-Instruct ──────────────────────────────────────────────────────────────╯
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ Step 1 ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
─ Executing parsed code: ────────────────────────────────────────────────────────────────────────────────────
communication_security_practices = nist_cybersecurity_retriever(query="security practices related to communication in the organization")
print(communication_security_practices)
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Execution logs:
Retrieved practices:
===== Practice 0 =====
Lines of communication across the organization are established for cybersecurity risks, including risks from
suppliers and other third parties
===== Practice 1 =====
Outcomes, capabilities, and services that the organization depends on are understood and communicated
===== Practice 2 =====
Critical objectives, capabilities, and services that external stakeholders depend on or expect from the
organization are understood and communicated
===== Practice 3 =====
Risk management objectives are established and agreed to by organizational stakeholders
===== Practice 4 =====
Cybersecurity risk management activities and outcomes are included in enterprise risk management processes
Out: None
[Step 1: Duration 4.47 seconds| Input tokens: 2,115 | Output tokens: 78]
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ Step 2 ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
─ Executing parsed code: ────────────────────────────────────────────────────────────────────────────────────
communication_security_practices = [
"Lines of communication across the organization are established for cybersecurity risks, including
risks from suppliers and other third parties",
"Outcomes, capabilities, and services that the organization depends on are understood and communicated",
"Critical objectives, capabilities, and services that external stakeholders depend on or expect from the organization are understood and communicated",
"Risk management objectives are established and agreed to by organizational stakeholders",
"Cybersecurity risk management activities and outcomes are included in enterprise risk management processes"
]
final_answer(communication_security_practices)
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Out - Final answer: ['Lines of communication across the organization are established for cybersecurity risks,
including risks from suppliers and other third parties', 'Outcomes, capabilities, and services that the
organization depends on are understood and communicated', 'Critical objectives, capabilities, and services that
external stakeholders depend on or expect from the organization are understood and communicated', 'Risk
management objectives are established and agreed to by organizational stakeholders', 'Cybersecurity risk
management activities and outcomes are included in enterprise risk management processes']
[Step 2: Duration 7.96 seconds| Input tokens: 4,529 | Output tokens: 230]
['Lines of communication across the organization are established for cybersecurity risks, including risks from suppliers and other third parties', 'Outcomes, capabilities, and services that the organization depends on are understood and communicated', 'Critical objectives, capabilities, and services that external stakeholders depend on or expect from the organization are understood and communicated', 'Risk management objectives are established and agreed to by organizational stakeholders', 'Cybersecurity risk management activities and outcomes are included in enterprise risk management processes']