By Jessica Smith You see them popping up all the time on Pinterest and Facebook -- inspirational workout slogans meant to get you motivated to ex...

Hopefully, your first three weeks of training were productive and you are starting to feel stronger and a bit more conditioned. In this next three-week phase, we are not only going to change the program, but we are also going to slightly increase the intensity of the strength training program.

Over the next couple of months, I am going to guide you through a training program that will not only make your time in the gym more efficient but more productive. This program will primarily be about adding lean muscle mass while decreasing body fat.

With a limited amount of time in the morning to recover from my run, limited time during the day for meals and no time for naps, I make sure that I have a "toolkit" of fundamental resources ...