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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

Rooster 4 Fitness

This 14 days program is designed to kick start your health journey using a simple nutritious diet plan and basic exercises using minimal equipment!

14 day Kick Starter

Achieve Your Fitness Goals with Our Online Training Program! In your home, at the local park or whenever you're on the road for business or pleasure!

✅ Customized Workouts on Your Schedule
Stay consistent with flexible, tailored routines that fit your lifestyle.

✅ Guided, Personalized Attention
Get expert coaching and support—all without stepping into a gym.

✅ Progress at Your Own Pace
Whether you're a beginner or looking to level up, we’ll meet you where you are.

No Contracts, No Pressure. Cancel Anytime.
Please note, these routines will be designed around basic home equipment. If you goals require heavy lifting, machines and plates (even at home) please sign up for the "At your Gym" program, 
Take control of your fitness journey today!

Get fit, get it done! - at home training

Transform Your Fitness Journey with Our Custom Training App!
Get the most from your gym membership, you’ll gain access to:

✅ Customized Training Plans tailored to your unique fitness goals utilizing your gym's equipment.
✅ Macro & Nutrition Tracking to keep your diet on point.
✅ Weekly Reviews with Your Personal Coach for guidance and accountability.

All programs are built around your specific goals and needs—no cookie-cutter routines here!

No Contracts, No Hassles. Cancel Anytime.
Start your journey to a stronger, healthier you today!

Get fit, get it done! - 4 week weight train at your Gym, fitness center or home gym

A gym based program to help you lose weight and body fat while gaining muscle tone and strength and improving fitness levels. Get "shredded" now!

Get "Shredded" - 8 weeks

This is my most comprehensive program available where you will train 2 days with me via zoom and 2-3 more days per week on your own to help you reach your physique goals in the fastest possible time frame! 

This membership is exclusive to a limited number of clients based on availability. I will create a fully personalised program to your lifestyle, resources and preferences. Taking you step by step at your gym of choice.

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