1. GOAL FOCUS
Visualize what you want to achieve and stick to it.
2. WARM-UP -
Always warm up (with moderate exercise) before doing vigorous activities/sports.
3. Look -
It's a good idea to stretch while you go After the warm-up,between setst,s and after exercise (extra attention to tight muscles)
4. CHECK -
There are two things to check before starting any training. 1 = you have the right weight, 2 = you have the correct seat adjustment and posture.
5. USE PROPER TECHNIQUE 
- Always maintain proper technique and control! Proper technique will save you from injury and give you better results!
6. Breathing -
Breathing you lift and lower your weight. Keep your movements in rhythm with your breath.
7. Be AWESOME -
"The hallmarks of great training are long-term consistency and growth!" Fred Hatfield
8. TIME - --N -
There are 168 hours in a week - you need 3 or 4! There is always enough time for your priorities!
9. NUTRITION -
Nutrition is the key to good health and fitness. "You have to live, not live to eat!" Socrates
10. TRANSLATE -
"There are times when you just don't feel like training!" Ryan Fraser
11. Ask for help -
Don't be shy to ask for help. We want to help.
12. Track -
Track your success! You will progress better if you know what your progress is. Write this down.
13. PROGRESS - Through gradual and steady progress in your training, your body must change to meet new demands!
14. GET IT RIGHT --- R -
Your body will adjust to normal conditions. See your trainer regularly for new exercises and routines to ensure progress!
15. WAIT!!! !!! N!!!
- Challenge yourself and enjoy the workout! Realize the extraordinary benefits of improving health and wellness in all areas of your life! "Healthy body, healthy mind!"