Bed and Bench Press

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Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

Catherine

Three weeks of tools and tips to help your mind and body function well as a team. Our mindset is the foundation to managing your self-care while living a life that also demands that we care for others.
Functioning with a pain free body and a clear mind, dictate our food choices and sleep patterns.  Let's spend a week finding our center.  Learn more about your body's needs versus what you need your body to do for you each day.

We will help you find that sweet spot of flow managing a healthier lifestyle versus feeling pressured to squeeze in a set of sit-ups and push ups in between life's other demands.

Week 1 - Nutrition / Mobility / Basic Physical Training

Week 2- Resistance Training (Additional Equipment Needed). Request the Amazon.com link to access a grab bag of equipment and tools your coach will be using throughout the program.

Week 3- Combination Movements / Tools To Maintain Results

Equipment Needed:

Stability Ball
Medicine ball
5-20lbs Dumbbells (2)
Resistance Tubes (Full Set)
Resistance Bands (Full Set)
Exercise Mat
Foam Roller
Small Massage Balls Commonly Used For Myofascial Release

21 day Kickstart Plan

Sometimes we just want effective routines and a simple meal plan.
It's all in the way a routine is performed. Track your nutrition, hydration and activity level regularly to maintain a program adjusting as you improve.

You will SWEAT! You will be SORE! 
You will want to quit, and that's okay!

Gym Rat

Enjoy a MONTH in the Fit Camp on us!
Sample a GENERAL workout schedule. Use chat feature to ask questions and make requests.

Free Trial

*** DISCLAIMER*** 
You must have access to a kitchen and a fully stocked gym to get the maximum results out of your investment.

The monthly online coaching plan is my most inclusive package offered. The Full Monty is exclusive to a limited 
number of clients and includes; but not limited to, the following:
1. Weekly check-ins with your coach.
2. Curated dietary guidelines
3. Customized training programs 
4. Online chat support
5. Each plan is created with respect to your lifestyle, resources and preferences!

This is the most comprehensive plan available to ensure you can keep up with whatever life throws your way.

The Full Monty

An exploration into the seven fundamental movements of the human body.
Push 
Pull 
Hinge 
Squat 
Lunge 
Rotate 
Gait
We all perform these movements multiple times per day.  Use this package to bridge the gap between training in the gym and the physical demands of navigating through daily life.
Modified workout schedule each cycle.

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