Client: Schwinn

Goal: Performance Training

Major Factors to Reach Your Goals


While you’ll have a meal plan to get back to when all of this settles down, here are three major things that can support your performance goals. Having an adherence rate of 90% with these things will get you pretty darn close to your goals.

  1. Protein intake. Again, the meal plan will help but when indoubt, the first thing to do is to start each meal with a serving of protein. Any lean protein will do – chicken breast, sirloin, pork tenderloin – s0 feel free to switch up the proteins each time you eat. The serving size is simple: you’ll want one and a half palms of protein. So look your palm and the protein should match that in terms of width and thickness.
  2. Hydrate! Everyone swears they drink a lot of water but it helps to measure it. In your case, we want a minimum of 1o0 ounces per day. That’s about 5 standard water bottles.
  3. Lastly, we want good sleep! 8 hours would be awesome and having a “sleep ritual” can help. The hormones that promote sleep usually get released around 8:30 to 9:00 pm, but exposure to light can minimize this. Having the lights in your house as dim as possible, not using your phone in bed, and keeping your room dark as possible can help.

Here’s your daily habit starting March 26, 2020:

Nothing for now – just be safe!

Your Most Recent Workouts


Movement Reps Recovery Time Rounds
High Knees 30 total N/A N/A N/A
Straight Leg Swings 15/leg N/A N/A N/A
Mountain Climber 20/total N/A N/A N/A
Hip Flexor Stretch 5 deep breaths N/A N/A N/A
Jumping Jacks 30/total N/A N/A N/A
Overhead Reach 5 deep breaths N/A N/A N/A


Movement Load Sets Reps Tempo Rest Notes

Check Yourself!




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  • BodyFat %
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