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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

Kirk Zurick

A quick, free 15 minute video call. This call will introduce you to the coach of On The Rock Fitness. It will also help answer any questions about goals, membership, program selection or any other concerns you have. 

Intro Call

This is a 16 week plan for weight loss. The plan includes 3 20 minute sessions a week. This is after a weight loss assessment to get a baseline to work with. 

16 week Weight Loss Plan

This is a private nutrition counseling session. It is a 1 hour session done via video call. Sessions are used to answer questions in a private format on all topic involved in nutrition. 

Private 1:1 Nutrition Coaching session

This is an online personal training session. Sessions are an hour long and can be used for a private pre fabricated workout. or to answer activity and exercise related questions. 

My Plans

Intro Call

Free

16 week Weight Loss Plan

$20

Private 1:1 Nutrition Coaching session

$20

Online 1:1 Personal Training

$20