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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

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Supreme Training

When it comes to health and fitness, I believe in sustainability over all else! Sure, there are great "12-week
programs, 1-month challenges, 90-day transformations", but by the end of the day, when you finish that, what's next?

Another 12-week program? When working with clients, I like to build from the ground up. Instead of handing you a meal plan, I teach you how to build your own.

Mike Graham

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This plan gives kids a fitness foundation and a consistent plan. This workout plan will show them how to be consistent with just basic movements. There are 3 levels for them to complete each level gets harder as they move on. 
It does not matter if your child is an athlete or not this plan will show them the basics of living a fitness lifestyle and how to use good form for basic movements.

Kids fitness 3 level plan

This a 12 week program that shows you how to properly train for the goal of bringing down your body fat levels and building lean muscle. This program will show you exactly how to train at your your gym with video examples of how to do movements and detailed instructions of how long rest breaks should be. 
This program is setting you up for success and is a complete road map to reach your goals.

Body fat dropper blueprint 

This is a hybrid program of the Online body fat dropper program which means you meet with trainer Mike Graham once a week in person. Trainer Mike Graham guides you through the workout and educates you on exactly how you should be training once a week and the rest of the week you complete workouts on your own. You follow the detailed work out plans and meal plan that is based on your macros and get on the fast track to reaching your goals.

Body fat dropper blueprint hybrid program 

1 on 1 personal training 3 days a week with trainer Michael Graham. Meal plan as well as guided instruction on how to properly train in the gym.

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