Go hard today! Make each rep count and do extra. On the last set of each exercise, push for an extra rep or 2. This is where the magic happens.

Today is about pushing yourself with challenging weights and striving for a few extra reps on the final set of each exercise. Form still comes first.

Lots of reps today. Be light and land soft on the jumps, sub regular lunges if needed.

Cardiovascular health can't be ignored. Get in your designated cardio day and then aim to be active and get out for walks, play, hikes, etc on other days.

Don't let the midweek hump or Wednesday Blues get the best of you. Each workout is an opportunity to get better. Let's get better today!

Some fun rep schemes today! Form always comes first. Add weight to what you used last week and let's aim to improve incrementally each day.

You can tell at the end of a workout if you gave it the proper amount of effort. Don't go through the motions. Fight for (quality) extra reps and push yourself each day!

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

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

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

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.

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.

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

Let's do this thing! Summer is coming, so crush workouts and dial in nutrition.

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.

Summer 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.

Crush the first day of April!

My 7 daily habits from my 4-week challenge that apply year round: 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.