21 Ways to be Awesome(& Get a Great Physique in The Process)

1.Lift heavy

Just do it.

2.Train like an athlete

Power, strength, and speed-work on it.


Because picking up heavy stuff is fun.


Barbell, goblet squat, bodyweight squat, whatever-just do your squats.

5. Do finishers after your strength training

Finish off your workout with 5-10 minutes of intense, short burst exercises like jump rope, sprints, battle ropes, or kettlebell swings.

6.Don’t diet

Eat to fuel your workouts!

7.Eat protein every meal

That is, if you want to build muscle and lose fat.

8.Stop trying to “tone” and start training to GROW

Toning=building muscle and losing fat. That’s all.

9.Go for a walk outside every day

It’s just good for the soul.

10. Don’t neglect mobility work

Unless you don’t want to move well.

11.Do handstands

Because they’re cool and impressive.

12.Eat carbs

Carbs=muscle, energy, and strength. Eat them.


For muscle building and fat loss, you can’t beat sprints.

14.Get enough sleep

Because it’s good for you.

15.Jump rope

A simple tool to use for fat loss, conditioning, and athleticism.

16.Take rest days

They’re crucial for recovery and injury prevention.

17.Eat vegetables

If I can do it, you can do it! All for the nutrients and fiber!

18. Do lots of pullups

Because there’s nothing cooler than a woman who can bang out multiple pullups!

19.Push or pull a prowler or sledĀ 

Because it’s simple and great for conditioning and fat loss-just load it up and push!

20. Eat the yolks

Because protein, vitamins, Omega-3s…and deliciousness.

21. Do farmer’s walks

Upper body strength, grip work, and conditioning combined…Why would you not?

2 thoughts on “21 Ways to be Awesome(& Get a Great Physique in The Process)”

  1. Rest days…. whats your opinion on them when training for a bodybuilding comp? How often would you recommend them and would you do no exercise these days? I know rest is good but dont want to use it as an excuse to be lazy and not get gains…

    1. I think they are crucial, especially for bodybuilding. Your muscles grow outside of the gym, not in the gym, and you won’t lose gains in just a day. I think at least one full rest day is great. I have 3 rest days, and all I do is a 20 minute walk. You could do some light movement/mobility work, but it’s perfectly fine to do nothing. In fact, I think greater gains can be achieved through rest days.

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