My 7 daily habits from my 4-week challenge: 8oz morning chug, 30 min edu podcast, workout, 15 min sunlight, 1g pro/ lb of bodyweight, 2 servings of veggies, 3 liter of water daily.

Lift Weights 3-4 days per week.

If you are following my 4-week challenge this workout would be an excellent opportunity to get in your workout and daily sunlight goal simultaneously.

2nd day of the phase and day 2 of my 4-week challenge: Join here.

I know we all have big goals but the best thing we can do is just show up. If you're about to hit this workout... you're on the right track.

Final day of this 4-week workout phase. Way to go!!!

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 the final set of each exercise today.

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

Our second and final retest workout for the week.

First full week of August and... 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.

The first day of the month = all gas, no brakes.

Last day of July. Finish the month strong and build some momentum as we are in the latter half of the year.

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.

Dedicate yourself to staying on track, especially on weekdays.

Sometimes the best workouts are the ones that almost didn't happen. On Monday, you may not feel motivated and that makes it that much more important that you show up for your workout.