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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

Elena and Lara

Workout Subscription

A gym based program to help you lose weight and body fat whilst gaining muscle tone and strength and improving fitness levels. Get Strong Today!

8 Week Gym Program

This is a one time payment program.  For $150 you receive 3 weight based workouts ranging from 25-45 mins in length. These workouts are designed to help you build muscular endurance and strength using dumbbells.  Each workout will have cues to help you lift with proper form.

8 Week Intermediate Weight Training Program

This program is designed for anyone traveling or who doesn't have access to gym equipment or dumbbells. With this plan, we will assign 3 workouts a week for 6 weeks using only resistance bands, body weights or items you have around (like a chair). Each workout is between 20-45 mins. The only equipment it uses is resistance bands (both the loop band and the band with handles, although that can be modified if needed).  Stay fit with us while you travel and join this program!  This plan is also great if you starting to exercise again!  It is a great plan to start with!

6 week Resistance Band Plan

Welcome to our new Body Weight Program!  All of the workouts in this program are 30 mins long and use no equipment (a few exercises will use things around every house like a towel or chair).  With this you will get a 30 minute workout 5 days of the week.  This will take all of the guessing about what to do each day!

12 Week Body Weight Program

If you are new to working out, are trying to get back into working out after a long break, or are coming back from an injury this program is for you. We combine cardio, resistance bands or weights, and core to this program.

You will receive 3 workouts a week for 4 weeks. We will give you tips on form and an intro into what muscles you are working.  Your first few workouts will be 20 minutes and will gradually increase time to 40 mins by the end.  

Weights and resistance bands strongly recommended

12 Week Beginner Weight Training Program

3 Month Training Package

6 Month Training Package

12 Month Training Package

This is a 1 month challenge where we are focusing on Exercise Modification, Pre/Post workout Training, Metabolism, and Hormones and how they effect weightloss.

Elena and Lara

Personal Trainer