Client: Schwinn

Goal: Performance Training

Major Factors to Reach Your Goals


While you have a meal plan to get back to when all this craziness is over, we can still focus on the “fundamentals.”Doing these three things as consistently as possible will get you pretty darn close to your goals.

1.Start each meal with a protein. For you, each meal should have a palm and a half sized portion on your plate. So literally look at your hand in terms of size and thickness and that should be how your protein looks. Any lean protein will work: chicken breast, pork tenderloin, lean steak – have at it.

2. Hydrate! While everyone swears they drink a lot of water, the best way to determine that is to have a reliable measurement. That means 100 ounces of H20 per day – and that’s a minimum. 100 ounces would be 5 standard water bottles.

3. Good sleep helps too. 8 hours is doable but having a “sleep ritual” helps. The body starts to release the hormones that prepare us for sleep around 8:30 pm; but exposure to bright lights, being on our phone in bed, and watching TV late at night can prevent this. It helps to make your bedroom into a cave – keep it dark and somewhat cold.

Here’s your daily habit starting March 26, 2020:

Nothing for now – just be safe!

Your Most Recent Workouts

Movement (15 min total) Reps Recovery Time Rounds


Movement Load Sets Reps Tempo Rest Notes

Check Yourself!




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