TRAIN CONSISTENTLY Complete every workout that you have committed to, even if you miss a day and have to make it up later. If you are limited on time, still show up and remove some sets. It’s about choosing to show up and progress over time. Every bit counts! NOTE YOUR MEASURES OF PROGRESS The scale and photos are obvious ways to track progress but it’s also important to make note of your strength, energy levels, form improvements, mood, sleep quality, nutrition choices etc… CHALLENGE YOURSELF Make sure you select a weight that challenges you for the reps given, while maintaining good form. You should feel like you need the allocated rest time to recover. Record your weight over the weeks to ensure you push yourself. NUTRITION You can’t outwork a bad diet. Remember the essentials: to eat mostly whole foods (from the earth!), approx 1g/lb of body weight in protein and drink your body weight (in ounces) in water. For more in-depth information, visit my Insights page for my nutrition guide.

To build enjoyment, consistency and confidence in our training. By following a well balanced program with progressive overload we’ll gain total body muscular strength, feel great and look great!

I offer 5 training days for the week with 2 recovery days: 1 mobility and 1 complete rest day. If you need to switch up the order of rest days, I recommend 2-3 working days followed by a rest day. Make sure you give that bod time to recover! 5x a week is a goal to work towards but I understand that it is not always manageable. If this is the case, I suggest aiming for 3x a week and focusing on: legs, upper body and the total body programs. On your non training days, keep active by getting those steps in!

YOU and a range of dumbbells. Some banging tunes can help too!

This is designed for ALL skill levels. For beginners, I suggest focusing on form rather than load and to give yourself permission to take off a set of each exercise. Ease into movement and create a strong foundation first! For intermediate and advanced folks - challenge yourselves. At the end of each 3 week phase, make sure you UP THE INTENSITY!