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  February  3, 2021:

For your first set of habits we’re going to focus on the biggest ‘bang for your buck’ stuff. Mainly, trying to balance out your dietary fat consumption while increasing your fiber and protein intake. So, you’ll want to….

  1. Get a tablespoon of flaxseed oil per day. It’s your choice how and when you want to do it; however, if you have the oil with a meal, make sure not to add any other fat. Otherwise, the calorie count of the meal will be too high.
  2. We want to look at modifying your breakfast. Each morning, we want a meal consisting of: 2 eggs + egg whites or lean turkey bacon/sausage + diced veggies (add to the eggs or on the side)+ 1/4 cup-1/3 cup cheese +1-2 slices of ezekiel bread.

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!




  • Weight (lbs)


  • BodyFat %
Time until next UEFP Workout
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