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 August 17, 2020:

As we’ve talked about before, joint pain is not fun. There can be a whole host of issues that can cause the pain, with inflammation being high on the list.

Supplementation has been mixed. Glucosamine and chondroitin are probably the most known supplements to possibly help, but studies have shown less than stellar results. In fact, a study done with 1,500 subjects showed no improvement whatsoever with reducing joint pain.

Enter egg shell membrane. I know, sounds kinda icky but studies have shown that it may work – subjects reported 75% less pain with an actual 27% improvement in flexibility. Plus the membrane is just condensed in pill form, so there’s no actual yuck membrane to mess with.

While egg shell membrane does have glucosamine and chondroitin in it, it seems to be the added combination of collagen and hyaluronic acid that may do the trick.

So your habit is to take 500 mg of egg shell membrane everyday. It would probably be best to take it with breakfast. I can send you links, but most supplements come in a 500mg capsule, so you would just need to take it once and be done. Lastly, it may take up to 30 days to see some sort of improvement.

Your Most Recent Workouts

Movement Reps Recovery Time Rounds


Movement Load Sets Reps Tempo Rest Notes

Check Yourself!




  • Weight (lbs)


  • BodyFat %
Time until next UEFP Workout
  • 00 days
  • 00 hours
  • 00 minutes
  • 00 seconds