* Increase overall lean muscle mass * Get lean and burn fat * Build overall strength * Improve health * Get into the habit of exercising * Build confidence!

* You need a gym membership that has standard workout equipment OR some equipment at home * EQUIPMENT NEEDED: light and heavy dumbbells, short and long resistance bands, bench, step or chair, kettlebell (optional), stability ball * A positive attitude and dedication to the program

* Weight training 5 times per week * 1 days of active rest: When you rest from lifting, you should still remain active. On this day we will do core and LISS Cardio (low impact steady state) * 1 full rest day

* Get proper sleep (7-9 hours a night is a must) * Dedicated nutrition regimen that consists only of wholesome, natural ingredients (see recipes in “Insights” section of the app) * Drink at least 80oz of water daily * Make sure to use active and full rest days to allow muscles to recover

* The workouts are designed for all levels * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight, reps and reduce rest time as you progress