Monday sets the tone for the entire week. Start the day strong by hydrating first. Crush your workout. Then own the day. Also... Caffeinate.

We must crush Friday!

There is no magic plan. Keep showing up. Add 5 lbs to your lifts each week or go for a few extra reps. Track your protein, calories, and hydration. Do this 80% of the time long term and you will win.

Winter is coming: 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 fruit goals, and protein intake target.

Winter is coming... If you do anything, get consistent. Don't miss workouts. Hydrate. Get ample protein. Don't drink your calories. Do these things day in and day out and you will win.

7 winning daily habits: 8oz morning chug, 30 min edu podcast, workout, 15 min sunlight, 1g pro/ lb of bodyweight, 2+ servings of veggies, 3 liters of water daily.

Lift Weights 3-4 days per week.

Winter is coming... this workout is an excellent opportunity to get in your workout and some sunlight simultaneously.

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

New 4-week phase begins today and first leg workout of November!

Final day of this 4-week workout phase and 2 months to go in 2024. Let's do this thing!

Happy Halloween.

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

Our second and final retest workout for the week.

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 final set of each exercise.

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

Winter is coming = all gas, no brakes.