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.
  2. Water intake. With you being as active as you are – hockey, working out, work – it’s possible that you could be slightly dehydrated.  Even mild dehydration can stall weight loss and leave you feeling weak and tired. A good starting point is half your bodyweight in ounces per day – for you that would be 100 ounces (or 6 bottles).

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: 


Habit #5- Two servings of fruit per day. It can be fresh, frozen (like in a smoothie), or dried (just make sure there’s no added sugar). Make sure the two servings of fruit are different.

Previous Habit Compliance: 9%

Habit #4 – Have a small garden salad everyday. Have whatever veggies you want in it – the only condition is to use something besides iceberg lettuce (romaine, spinach, arugula).

Previous Habit Compliance: 54%

Habit #3- Have a small handful of your choice- almonds, walnuts, pumpkin seeds, cashews, macadamia nuts, or pistachios.

Previous Habit Compliance: 40%


Habit #2

(Stay on Habit #1 🙂 Have 2 servings of vegetables each day. Have them whenever you want, however you want – just make sure they’re different veggies.

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

Distance (rower) Time Recovery Time Rounds
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Movement Load Sets Reps Tempo Rest Notes

Check Yourself!




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  • BodyFat %
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