Every day you have the chance to stop and smell the roses. Write down all of the things and people you are grateful for! Think about how grateful you are to be you, to have people who love and care about you. Make a list of all of the people you love and care about, and those that care for you. If you don't already have one, start a gratitude journal. You can use your journal for your training program to also write down things you are grateful for each day.
Equipment Needed: Dumbells or kettlebells or combination of both. Choose range from 10-53 lbs. Cable equipment if in gym setting or use alternative exercises provided at home.
Note: the weekly calorie chart example above is for someone who has a caloric need of 1800 calories per day to reach their goals.