This week marks a major upgrade in your fitness journey: it's time to add strength training to your routine. Cardio is great for your heart, but strength training reshapes your body, boosts metabolism, and builds lasting confidence. Even light resistance—bodyweight exercises, bands, or small dumbbells—makes a powerful impact.

Focus on major muscle groups with simple, effective movements: squats, lunges, push-ups, rows, hip hinges, and core work. Train twice per week. Let your form, not intensity, lead the way. As your strength grows, your resting calorie burn increases, your joints become more resilient, and your body composition improves.

This week, also elevate your NEAT (Non-Exercise Activity Thermogenesis)—all the small movements you do outside the gym. Gardening, playing with your kids, taking the stairs, walking while on calls... these add up fast. NEAT is one of the biggest contributors to daily calorie burn and overall health. It’s often more impactful than workouts because it accumulates all day long.

Your goal: move with intention and build strength you can feel. Your future self is stronger because of the reps you put in today.