Client: Black Widow

Goal: Weight Loss

Major Factors to Reach Your Goals


To get in shape we’re going to focus on several things; your best success will come from just being consistent each day. When in doubt about what to do to lose weight, just strive for as much movement as possible.

Try your best to hone in on these three things:

  1. Start each meal with a protein. For you, each meal should have a palm sized portion on your plate. So literally look at your hand in terms of size and thickness and that should be how your protein looks. Your options are endless but you have chicken, lean steak, pork tenderloin, and shrimp to get you started.
  2. Good sleep! Try to develop a nighttime routine – try to keep your apartment as dark as you can by 8:30 pm, and avoid using your phone or watching TV in bed. Make your bedroom as dark as possible.
  3. Try to have a serving size of vegetables each time you eat. You’ll want a portion the sized of your balled up fist. You get bonus points if the vegetables are a different color: so broccoli, cauliflower, tomatoes, and carrots would have you covered if you ate four times that day.

Here’s your daily habit starting June 4, 2020

Plain and simple, we want to up your H20 intake (that’s fancy talk for water).

You’re averaging about 40 ounces of water per day. Water balance is one key to getting in shape, as adequate fluid helps stuff travel between our cells. In a perfect world, you’d be getting about 125 ounces in per day.

However….we start small. Your habit is to get in 60 ounces per day, everyday.

You can keep 3 20 ounce water bottles by your desk, set an alarm….or try the rubber band trick.

The rubber band idea works like this: wrap a rubber band around each water bottle you plan on drinking that day. When you finish the bottle, wrap the band around your wrist. At the end of the day, you should have all the rubber bands on your arm.

At the end of the week, just check off if you did your habit or not for that day.

Your Most Recent Workouts

Movement Time Recovery Time Rounds
Fast Walk 15:00 Slow Walk 180 sec x 1


Movement Load Sets Reps Tempo Rest Notes

Check Yourself!




  • Weight (lbs)


  • BodyFat %
Time until next UEFP Workout
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