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fitness

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CARDIO AND CORE

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“Believe in your DREAMS
and that ANYTHINGis possible.” — Usain Bolt

AT HOME WORKOUTS

TOUGHNESS
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Hard-Work

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dedic

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tenac

ervere

toughness

STRENGTH
DETER
LIVELINES
WELLNESS
HARD-WO
DEDICATION
TENA
ERVERENCE

Dedication

Perserve

Strength

Liveliness

Wellness

Determination

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TOUGHNESS

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U

G

H

N

E

S

S

   T

Hard-Work

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ervere

toughness

STRENGTH
LIVELINES
HARD-WO
ERVERENCE

Dedication

Liveliness

Wellness

dedic

tenac

toughness

DETER
LIVELINES
WELLNESS
DEDICATION
TENA

Perserve

Strength

Determination

hard-work

TOUGHNESS
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  O

U

G

H

N

E

S

S

   T

Hard-Work

LIVELINES
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toughness

STRENGTH
ERVERENCE

Dedication

Liveliness

DEDICATION

ervere

HARD-WO

Wellness

hard-work

“Dedication, hard work all the time, and belief.”
― Cristiano Ronaldo

“I think, team first. It allows me to succeed, it allows my team to succeed.”

― LeBron James

dedic

tenac

DETER
WELLNESS
TENA

Perserve

Strength

Determination

TOUGHNESS

  O

U

G

H

N

E

S

S

   T

Hard-Work

Crown.png
LIVELINES
STRENGTH
ERVERENCE

Dedication

Liveliness

DEDICATION
STRENGTH

ervere

HARD-WO

Wellness

hard-work

FOOD TO ADD 
FOR HEALTHY DIETING

1.  Whole Eggs
2. Leafy Greens; include kale, spinach, collards, swiss chards and a few others
3. Salmon
4. Cruciferous Vegetables; include broccoli, cauliflower, cabbage, and brussels sprouts
5. Lean Beef and Chicken Breast
6. Boiled Potatoes 
7. Tuna 
8. Beans and Legumes; lentils, black beans, kidney beans and some others
9. Soups
10. Cottage Cheese
11. Avocados
12. Apple Cider Vinegar
13. Nuts
14. Whole Grains; oats, brown rice, and quinoa
15. Chili Pepper
16. Fruit
17. Grapefruit
18. Chia Seeds
19. Coconut Oil
20. Full-Fat Yogurt

7 FITNESS TIPS

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1. Exercise Daily

2. Stay Hydrated

3. Consider Meal Portion Amount

4. Try to include cardio in every exercise session

5. Sleep is just as important as a healthy diet

6. Stay motivated, and find friends to help motivate you

7. Don't skip your warm-ups and cool-downs 

toughness

dedic

tenac

DETER
WELLNESS
TENA

Perserve

Strength

Determination

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"I don’t like to lose — at anything… Yet I’ve GROWN most not from VICTORIES, but setbacks. If winning is God’s REWARD, then losing is how he TEACHES us,"

- Serena Williams 

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