Rerack your weights. Wipe down the bench. Don't curl in the squat rack. Don't film people without their consent. Basic gym etiquette shouldn't need a guide but here we are.

Your morning routine doesn't need to be 2 hours long. Wake up, drink water, move your body for 10 minutes. That's it. Consistency beats complexity every single time.

Quick tip: if you're struggling to hit your protein goal, add Greek yogurt to everything. Mix it into oats, use it as a sauce base, blend it into smoothies. 170g of Greek yogurt = 17g protein for basically zero effort.