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

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"

Habit changer 21 is designed to kick start your health journey using a simple nutritious fueling plan and basic BUT CHALLENGING exercise using minimal equipment while we knock out the bad habits and start building lifestyle changes.  Habit Changer 21 is for you to work on you own time, so make sure you are scheduling your priorities right along in with your responsibilities.  I can see when your work is complete, and also your daily activity ex: steps, water intake, rest.. This program doesn't allow for personal check-ins, although you have access to me at all times through the messenger portion of my app.  


Habit changer 21

Transform 30 is an 8 week program, broken down into two 4 week phases of work.  Transform 30 includes a simple "HOW TO FUEL" Meal plan.  

If you need a good adjustment in just 30 mins, Transform 30 is the one.  

Equipment:

Dumbbells L/M/H
MAT

Transform 30

Find your fuel focuses mainly on creating good fueling habits, while adding a bit more daily activity.   Besides, most of us are actually not eating enough so....LETS LEARN TO EAT!

This is full nutrition focus but I have included 3 Total body workouts to complete when your schedule allows for it.  

Individual Macros
Meal plan
Shopping list


FIND YOUR FUEL

Beginner 3:5:7 is an AT home/GYM program that will get you results. 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/Find your Fuel meal plan
6 weeks of scheduled follow along workouts

Equipment:

Dumbbells
Loops
Mat

Beginner 3:5:7

This program is for beginners/anyone who has taken a bit of time because LIFE, and are jumping back in. 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

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.

1:1 Training 

This is a 4 week 4-DAY weekly Strength/Pilates training plan.  We use lighter weights through the 4 weeks, going slow and controlled.  You will work right with the videos, take your rest periods in between, and WORK HARD:)

Kassi Cook

Personal Trainer/Nutritionist/Fitness Coach