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 January 25, 2021

This go around you’re going to have TWO habits at once (but stay on the lunch).

Hemp oil is a versatile food: it contains different types of fat – SDA, GLA – that can do a ton of cool things in the body. Two of them are helping in regulate appetite and lipolysis (the breakdown of bodyfat).

Your first habit is to consume one tablespoon a day of hemp oil (unrefined, cold pressed) by an means necessary. Consume it by itself, in a smoothie, or as a salad dressing.

The second habit is to eat a serving of fruit with each meal (breakfast, lunch, dinner). However you want to eat the fruit is up to you, but do your best to make sure each piece is a different color (orange, banana, raisins, red grapes, green grapes, and strawberries make up 6 colors). If you chop up the fruit, a serving would be half a cup.

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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