Just some dumbbells, a yoga mat (or towel), and consistency 😉 I recommend a few different weights of dumbbells OR adjustable dumbbells as you’ll be getting stronger and to keep growing you need to keep pushing yourself!

Increase overall lean muscle mass Get lean and burn fat Build core strength Improve mental happiness :)

This program is specifically for my friends who are just getting into weightlifting! (But if you’re intermediate/advanced, it’s great too, just use a challenging weight for you!)

1. Get enough good-quality sleep (7 hrs a night MINIMUM. This is non negotiable and will help SO much!) 2. Shoot for 8 oz of water per hour for the first 10 hours you’re awake. For the remaining hours, get 5 oz/hour. 3. Do some light cardio (like walking) for 30 mins on the day on the days you’re not doing one of the workouts. 4. Give yourself one full rest day each week!

Oftentimes when we see a lack of progress we get unmotivated and quit. The scale is not a complete measure of progress, especially when you start weightlifting, because you are replacing the weight of fat with muscle weight. Here are some other recommendations of ways to measure progress (from cheapest to more pricey): • Progress Pictures: a picture is worth a thousand words. Progress pictures can show where you’re gaining muscle definition and getting more lean. • Measurements: buy a cheap tape measure (the flexible kind) and measure around your waist at the navel (belly button), around the middle of your upper arm (between the elbow and shoulder), and the middle of the thigh (between your knee and hip). • In-Body Scale or Body Fat % Scale: these can often be found at gyms or you can purchase a body fat % scale online at Amazon or most large stores like Walmart or Target. However, the measurements are not the most accurate and can be up to 10% off. • Bodpod Composition Test: these tests measure body fat more accurately using air displacement. You get into an egg-shaped capsule and air is gently blown in. They’re relatively accurate (more than body fat % scales) but can still be a few points off. • DEXA Scan: the most accurate test for body fat %. Most DEXA providers will also give you information on your bone density and how many pounds of muscle you have on your body! There’s a small error margin, but only 1-3%.

Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.

I would also love to see your progress pictures and videos. Tag me on Instagram or feel free to shoot me a DM on IG. I would love to showcase your progress to our community. 🩷