Takeaway: Consume up to 400mg of caffeine per day, ideally 30 minutes before a workout in the morning, after or with breakfast.

We are going to shift our focus a bit by using more workout challenges each week.

Having consistent eating habits goes a long way for your overall health. Over time your body starts to adjust to the choices you make.

This week we will do a new style for movements we have covered.

Recently we have been discussing times of the day to be eating and which types of food. Something I want to address is intermediate fasting.

This week we will complete timed workouts with a Tabata and an EMOM. Stretches will be ones previously used.

As discussed previously, the 3 groups of foods that make up your calorie intake are Carbs, Protein, and Fats.

This week we will complete exercises on the ground focussing on upper body.

It makes it so much easier to substitute, add, or take away food groups when you know what you are already doing.

This week will be one combination for a high amount of reps. A new movement with a single dumbbell will be added called DB Cleans.

Eating a small amount of various foods may provide benefits throughout the night.

This week we will focus on upper body with press movements.

Aim to have breakfast within an hour or two of waking up and for most, in the window of 6:00am-9:45am.

This week we are going to focus primarily lower body, ideally with some added weight.

After a productive workout what you want to do is maximize the results.

This week we are going to add weight to a few movements we have done in the past.

It is important to be properly fueled before a workout.

This week, two new stretches are added from a ground position. More movements with weight have also been included.

Here is an example of hitting a 2,000 calorie goal, getting in a workout, consuming enough water in a typical day.

This week we are going to introduce weighted exercises. These movements can be done with a single dumbbell.