Client: Iron Woman

Goal: Slight Weight Loss

Major Factors to Reach Your Goals


As of right now, making sure you get good sleep can have the most impact on your fitness.

Sleep helps restore our hormonal balance. A lack of sleep – or restless sleep- is perceived as a stress to the body. Too much stress, and things like fat burning and strength take a backseat.

Our body starts releasing our “go to bed” hormones between 8-9 pm. You don’t have to go to bed that early, but having a consistent bedtime, keeping the temperature in your bedroom cool, and minimizing your exposure to bright light can all help promote deep, restful sleep.

Here’s your daily habit starting January 25, 2020:

Vegetables can be considered the buffer to all things related to your diet.

If your diet is too acidic, veggies have the things in place to handle that acid load.

Problems with digestion? Vegetables provide insoluble fiber to help make sure your tummy is feeling good.

You get the idea – veggies are good. And it’s my goal to get clients to slowly up their intake to 8-10 servings per day.

Your daily habit will consist of making your own salad. You can have it whenever you want: at a meal or as a snack. Here’s how we want to build it:

Your choice: romaine lettuce, spinach, arugula, or a combination

Your choice: tomatoes or cucumbers

Your choice: red onions or carrot slices

Your choice: diced broccoli or cauliflower

You can use an oil based dressing you want. I’ve emailed some to you.

Your Most Recent Workouts

Distance Time Recovery Time Rounds


Movement Load Sets Reps Tempo Rest Notes

Check Yourself!




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  • BodyFat %
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