J'ai Conquis

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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

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This is my most comprehensive program available where we work together to help you reach your physique goals in the fastest possible time frame! 

This membership is exclusive to a limited number of clients where I create a fully personalised program to your lifestyle, resources and preferences. This plan includes scheduled video calling if you are out of the local area or scheduled in-person training at my local participating gym.

One on One Hybrid Coaching

Welcome to our month-long, three-day-a-week workout plan designed to help you achieve your fitness goals. With a focus on consistency and efficiency, this program is tailored to maximize results over the course of four weeks, ensuring you stay motivated and make steady progress towards your fitness aspirations. The water intake with this plan is regular recommended value for adult women and it is just a suggested guidline. Adult men should range around 3.7 liters or 125 fl. oz. 10,000 steps burns around 300 cals. If you are looking to add nutrition and recipe guidance Jump2 will be your next step toward healthy living. 

Jumpstart 1

Embrace the intensity with our Roadhouse inspired workout program, designed to sculpt your physique. This high-intensity regimen combines plyometrics, weightlifting, and cardiovascular drills to build strength, power, and endurance.  Channel your inner Dalton and sweat through exercises targeting core stabilty, upper body definition, and lower body strength, with focus on functional movements, muscle confusion and nutrition! 

RoadHouse

Weclome to your one-month transformation journey! Over the next four week, we'll embark on a fitness and nutrition program designed to help you achieve your health and wellness goals. With three workouts a week and tailored nutrition guidance, we'll work together to build strength, increase energy, and make healthier food choices. Along the way, I'll provide you with some recipes to fuel your body and support your efforts in and out the gym. Remember your workouts won't matter if you make bad choices at meal time.  Let's commit to this journey and unlock your full potential!

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Fitness and Nutrition Coach

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