Muscles & Mascara 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

Muscles and Mascara

Shiloh Chickerell

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!
Plan has weekly check ins included and optional weekly call if desired. 

Get "Shredded"

Get a weekly suggested guide of healthy foods and amounts based on YOUR desired outcome & health profile. 
If video calls/phone calls ARE desired please send me a message! This is optional!!

Nutrition Plan

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 is the best deal with the biggest discount!

This membership is exclusive to a limited number of clients where I create a fully personalised program to your lifestyle, resources and preferences.

Sessions are usually $50/hour one one one. Whether you want to do just one session a week or a month or more, now you have several choices. 

If you only need to get together one on one to occasionally check in or change up your program or check your form or learn about machine or exercises in the gym now you can! 

When paying ahead monthly, you save! Sign up for month to month and get a discount on each session. 2 DAYS a week for 4 weeks. 

When paying ahead quarterly, you save over $200!! 4+ sessions FREE! Sessions are limited to 2 DAYS a week. 

One on One Personal Training

Get a daily list of recommended foods & exercises. Guaranteed to drop inches and pounds in DAYS!!
Plan does include weekly check ins and frequent email check ins. If a call is desired - Just let me know!

4 week Food & Workout Guidance Plan 

Try my online training for 1 week for FREE before committing to one of my available plans!! 

1 Week Free Trial 

Using just the TRX - Get ready to burn SERIOUS CALORIES! 
NO other equipment needed!! 
Workout with me, anywhere, anytime! 

Video calls are optional, but not required. If you need it, I'm here for you via email, calls or video calls. 

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