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 August 10, 2020

LJ – your habit is very straight-forward – have a serving of fruit which each meal.

On average, you have four meals a day, so that means four servings of fruit. Count a serving as….

– A small apple, orange, or banana

– Around 1/2 cup of anything diced or chopped (berries, pineapple, raisins, etc)

The fruit can be anything you want – fresh, dried, frozen, or even canned (just make sure there’s no sugar added).

Have the fruit by itself or mixed in with a meal….like:

-Frozen blueberries mixed in a smoothie

-Strawberries added to oatmeal

-A snack of banana and peanut butter

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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