STRENGTH TRAINING – Load-bearing exercises with free-weights, machines and/or body weight actively stimulates the muscles to work harder; it forces them to adapt and grow stronger, developing muscle mass & stimulating bone growth!

DIET – Fuel your muscles for growth with nutrient-dense foods like whole grains, protein, veggies, fruits. Lean protein and carbs work together to build muscle and replenish energy stores. Aim for approximately 1 gram of protein per pound of body weight. Also, water should be your beverage of choice!

CONSISTENCY – Know your fitness objectives, have a game plan and STICK TO IT! Consistency is key to building strength and a toned physique, so be sure to establish a routine. It takes about 21 days to form a new habit, so dig deep, partner up with someone or hire a coach to keep you accountable. Either way, keep your head up, keep grindin’ and move forward with purpose!