Learn how to do your basic movements Increase overall lean muscle mass Get lean and burn fat Build core strength Improve posture Improve mental clarity and focus

You need a gym membership that has standard workout equipment A positive attitude and dedication to the program

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

Weight training 3 times per week 2 days of active rest: When you rest from lifting, you should can add cardio sessions in between, or walking…still remain active. You should have a day in between your sessions. It typically takes about 48 hours to recover. You can train Monday, Wednesdays, Fridays Or Monday, Tuesday, Thursday….however you’d like to set your schedule. As long as it’s not 3 consecutive days.

Get proper sleep (7-9 hours a night is a must) Dedicated nutrition regimen that consists only of wholesome, natural ingredients (get my nutrition guide in “Insights” section of the app) Drink at least eight 8 oz glasses of water daily Make sure to use active and full rest days to allow muscles to recover Ice cold showers in the morning and after workouts are highly recommended

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 and use the hashtag [INSERT HASHTAG HERE] or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.