The cardio portion would be a good chance to take your workout outside and get some sunlight/ Vitamin D.

You need to adopt your own set of nonnegotiables that you complete daily. Daily physical activity, hydration practices, vegetable and...

If you do anything, get consistent. Don't miss workouts. Hydrate. Get ample protein. Don't drink your calories. Do these things day in...

7 winning daily habits: 8oz morning chug, 30 min edu podcast, workout, 15 min sunlight, 1g pro/ lb of bodyweight, 2+ servings of veggies,...

Lift Weights 3-4 days per week.

This workout is an excellent opportunity to get in your workout and some sunlight simultaneously.

Don't fall into the trap of exercising and not addressing diet.

Take it one day at a time and let compounding interest do its thing. Let's work!

Final day of this 4-week workout phase. Let's do this thing!

Last leg workout of this 4-week cycle. It's all about pushing yourself with some challenging weights and going for an extra rep or 2 on...

Stack little victories. Not every day is perfect but you can control showing up and the effort you put in.

RETEST week!!!

Decide to go all in on your goals. Commit to 60-75 minutes in the gym, increasing protein and water intake, and getting calories in check.

Today is a good ol' fashioned strength session. The magic happens when heavy weight is lifted and you push for a few extra reps on the...

For whatever reason, motivation typically seems to be lacking on Wednesdays. Don't buy into the midweek slump. Lace-up those sneaks and...

All gas, no brakes.

Win the day. Now is the time to pick up momentum! Let's get jacked this Summer.

Fridays should be all gas, no brakes.

1: Challenge yourself on the last 2 sets of deadlift but remember, form comes first!

As much as I love crushing heavy weights, the days we get some rest from heavy resistance training allow our muscles to grow and recover.