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 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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