Foundations 4 Fitness

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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

Kass Fitness

Kassi Cook

This program is for anyone who has taken a bit of time because LIFE, and are jumping back in, or your just starting. You will need a Bench/Couch/Chair, Step/Sturdy stool, Weights (variety if you can), Loop/Band....YOU and your commitment for the next 8 weeks.

Back to Basics

Beginner 3:5:7 is an AT home training plan that will start to build the foundation of your journey. These workouts are built to be time efficient for better consistency as you follow a plan. This is a great program for all levels that will leave you feeling and looking strong without taking too much time.

This program is 6 weeks, 3 workouts a week targeting specific muscle groups.  Were shooting for HIGH Step counts, and HYDRATION.

Begin 3:5:7 includes:

Nutrition tracking
6 weeks of scheduled workouts 

Equipment:

Dumbbells/Kettlebells
Mini Loops
Mat

Beginner 3:5:7

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 personalized program to your lifestyle, resources and preferences.

This option is for single MONTH training

1:1 Training 

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 option is for 3 MONTHS of training

1:1 (3 Months) At-home

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 option is for 6 MONTHS of training

1:1 (6 Months) At-home 

1 full year of training, includes phased changes to strength training and fuel.  Monthly check ins, 24/7 communication with your Trainer. Full NUTRITION plan.

Kassi Cook

Personal Trainer/Nutritionist/Fitness Coach