Client: Crimson Tide

Goal: Weight Loss

Major Factors to Reach Your Goals

  1. Protein intake! Not all calories are created equal – and research tells us that the best body composition results comes from a moderate protein intake. While we don’t need to consume the amounts that professional athletes take in, making sure each meal has a complete source of protein of the cornerstone is a huge start. By complete protein, we’re referring to something like a piece of fish or pork; or something like tofu and tempeh. Protein has a ‘high thermic affect,’ meaning that our metabolism has to work slightly higher to break the food down. It’s effects go beyond just our muscles though, as other tissues in the body rely on proteins for growth and repair.
  2. Sleep! Sleep helps restore our growth and repair hormones. Research points to 7-9 hours being optimal for the body – falling asleep prior to 11 am even scores you bonus points.

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

Habit #5 – Have a starch with your dinner. Any type of rice, a potato, oats, and we’ll even count quinoa as well.

Previous Habit Compliance: 


Habit #4- Your choice of “smart fat” per day. 1 tbsp of olive oil, flaxseed oil, hemp oil, or avocado oil per day (pick only one for the day). Have it raw, as a topping, or mix it into a dressing or smoothie.

Previous Habit Compliance: 47%

Habit #3 – Two servings of fruit per day. However you want – fresh, frozen (mixed in a smoothie), or dry. Have them with a meal or as a snack.

Previous Habit Compliance: 

Habit #2- 2 different veggies per day. You can have them whenever you want (as a snack or with a meal) and however you want (cooked, raw, frozen, etc).

Previous Habit Compliance:

Habit #1

Your habit is to have a protein based breakfast – 30 grams to be exact.

You don’t have to measure your food, just make sure to have about a palm and a half size portion of protein on your plate (look at your palm, add half of that, and you’re good to go).

Some examples include:

2 eggs with 1/3 cup of egg whites

2 lean turkey sausages

Turkey bacon and egg wrap

1 cup of cottage cheese with cinnamon

We’ll look at a new habit starting March 14,2022.

Your Most Recent Workouts

Mode Time/Distance Recovery Time Rounds
Row 175m x3
Run 90 sec x3
Row 225m x3
Run 105 sec x3
Row 275m x3
Run 135 sec 60 sec x3


Movement Load Sets Reps Tempo Rest Notes

Check Yourself!




  • Weight (lbs)


  • BodyFat %
Time until next UEFP Workout
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