How to win Monday: Hydrate. Caffeinate. Dominate weights.

We must crush Friday!

Attack Friday. Crushing your workout is a simple way to win the day.

Win Friday.

Let’s be real—most cardio feels like punishment. But rowing? Rowing is efficient, low-impact, and sneaky effective. Whether you're trying...

There are no shortcuts.

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.

Think of each week as building upon the last. The workouts will be similar but with added reps or time in order to progress. Push yourself a bit harder than last week.

crush workouts and dial in nutrition.

Hard work pays off.

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

Get in the habit of winning.

Build in 3-5 daily habits that you can adhere to long-term: protein intake, hydration, morning walk, reading 10 pages, physical activity, etc. Find the habits that work for you and stick with them. Start here with a great workout!

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.

Be a picture of consistency for your family.

Win Monday.

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.

Even if you didn't start the week strong, let's finish the week with an awesome workout.

Win the day with:

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.