Client: Mighty Duck

Goal: Fat Loss

Major Factors to Reach Your Goals

Mighty Duck,

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.

Here’s your daily habit starting January 16, 2021:

Working on it!

Your Most Recent Workouts

Distance (rower) Time Recovery Time Rounds
325m ?? Elliptical ?? x 1
225m ?? Elliptical ?? x 1
125m ?? Elliptical ?? x 1
125m ?? Elliptical ?? x 1
225m ?? Elliptical ?? x 1
325m ?? Elliptical ?? x 1


Movement Load Sets Reps Tempo Rest Notes

Check Yourself!




  • Weight (lbs)


  • BodyFat %
Time until next UEFP Workout
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