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Sedentary: No exercise and have a desk job

Exercise multiple times a day or have a physically challenging job

Working days

Working hours

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

In Your Face Training

**My Fitness Journey**

With over three decades of dedication to fitness and strength, my journey is a testament to passion and perseverance. As a certified personal trainer for 21 years and a weightlifting practitioner for 31, I’ve immersed myself in various disciplines to build a comprehensive understanding of fitness. My journey began with kickboxing and Brazilian Jiu-Jitsu, where I honed not just my skills but my commitment to holistic training. Holding over 11 certifications, including two pioneering CrossFit certifications and an Olympic lifting credential, I've been deeply involved in the evolution of fitness. I proudly opened one of Connecticut’s first CrossFit gyms, laying the groundwork for a vibrant community. For the past seven years, I've seamlessly blended in-person and online coaching, offering tailored, hybrid services to help clients achieve their strength and fitness goals. My mission is to bring that same dedication and expertise to every individual I work with, whether in the gym or virtually.

Coach Kees

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This 21 days program is designed to kick start your health journey using a simple nutritious diet plan and basic exercises using minimal equipment!

21 days Kickstarter

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

Get "Shredded"

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.

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