Client: Captain Marvel

Goal: Weight Loss/Body Comp

Major Factors to Reach Your Goals

Captain Marvel,

While by no means a complete, exhaustive list, all of the things listed below will play a major role in determining your health and fitness.

  1. Sleep! Research tells us that the populations with lower levels of bodyfat, heart disease, and depression tend to get 7-9 hours of sleep per night. It’s unreasonable to expect you to get perfect sleep every night, but here are two tips to help: A. Try to go to bed at the same time every night. This helps set up your circadian rhythm (i.e. body’s internal clock). B. Keep your bedroom as dark/cold as you can tolerate. Too much light at night time tells our sleep hormones that it’s daytime when it’s really not.
  2. Protein intake. You’re going to want to get in a palm sized portion of protein (chicken, steak, etc) with EACH meal. Protein has a high thermic affect of food; that means it will actually raise your metabolism so your digestive system can break it down. It will also leave you feeling full.

Here’s your daily habit starting  June 6, 2022:

Habit #6 – Get in 1 tbsp of olive oil per day. How you get it is up to you – drink it raw, have it in a dressing/smoothie, or use it as a topping.

Previous Habit Compliance: 100%

Habit #5 – Chew slow! You want to take one meal per day and LITERALLY use the stop watch on your phone to see how long it takes. Your goal is to try and eat slower for that meal each day.

Previous Habit Compliance: 0%

Habit #4 – Get a tbsp. apple cider vinegar a day. Spread it on veggies, make a dressing with it, add it to a protein – however you want. Just please don’t consume it by itself (it’s acidic and can mess with your teeth enamel).

Previous Habit Compliance: 69%

Habit #3 – Have a starch with dinner. This could be a small bowl of rice, a baked potato, oven baked fries, a quiona salad, whole wheat pasta….anything you’d like.

Previous Habit Compliance: 60%

Habit #2- Have a salad with an oil based dressing. You can use whatever veggies you want and any oil (olive, flax, avocado). If you buy a dressing from the store, look at the ingredients before you buy.

Previous Habit Compliance:

Here’s an easy habit to get the ball rolling: 3 servings of fruit per day.

You can have the fruit whenever you want and however you want – fresh, frozen (blended in a smoothie), from a can, or dried (like in a trail mix).

The only catch is that it needs to 3 DIFFERENT servings of fruit per day.

We’ll have a new habit to start on March 14, 2022.

Your Most Recent Workouts

Mode Time Recovery Time Rounds
Walk 1:00 x 2
Jog 2:00 x 2
Walk 1:00 x 2
Jog 3:00 x 2
Walk 1:00 x 2
Jog 4:00 x 2


Movement Load Sets Reps Tempo Rest Notes

Check Yourself!




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