Sole Strength

Hey, I am getting in shape by working out with Sole Strength. Checkout https://mysolestrength.com to know more.

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

Magenta Chernets

No equipment or gym? Are you looking to get back into a routine but feel like you are short on time?  Are you just starting out on your fitness journey and not sure where to start? You need some prompting and a little more accountability.

Congratulations! This is the workout for you! 

For the next four weeks, you are assigned simple daily tasks:
1) Move - track your daily steps >   Goal: 10,000 steps / day
2) Drink - track your daily water intake >  Goal: minimum  2500ml each day
3) Exercise - one simple movement assigned each day > Goal: Just do it! (this should take around 5-10 minutes each day)

I am excited to see you getting a little more spring in your step! 
Remember:  Small steps each day.

Fall Focus on You - Beginner Basics - Bodyweight (no equipment required) - 4 weeks

Change starts with the first step.

This 6 week program is designed with easy-to-follow exercises using strength training equipment along with nutrition tracking.  Mindfulness sessions are included in your programming as well! 

We will meet weekly to review your progress and goals, helping you to commit to a heathier core and more for 2024.
    
Your starting point and commitment include:
Weight Training: 3-4 days per week (30-45 minutes)
Cardio: 2-3 times per week 
Steps:  10,000 steps daily
Mindfulness activities - 3-4 times a week 
Water: 2500 ml daily
Nutrition:  The ability to learn how to make nutrition choices while following a safe caloric deficit.

You are learning how to live a fit lifestyle.
Program potential Involves the potential of 8-10 pounds lost by the end of June.  More importantly though is adding muscle mass to your body. 

Thanksgiving Turkey Challenge - 6 Weeks

Change starts with the first step.   
YOU are taking this first step for your health by signing up for this monthly program. 

This 4 week program is designed with easy-to-follow at home exercises using the strength training equipment you have at home along with nutrition tracking.   If you don't belong to a gym but you have some weights or resistance bands at home then this program is for you.

We will meet weekly to review your progress and goals, helping you to commit to a heathier core and more for 2024.
    
Your Program Involves weight loss (no more then 1-2 lbs each week) and body re-shaping with muscle sculpting and increased definition.   

Weight Training: 3-4 days per week (30-45 minutes)
Cardio: 2-3 times per week  (20-30 minutes)
Steps:  10,000 steps daily
Mindfulness activities 
Water: 2500 ml daily
Nutrition:  The ability to learn how to make nutrition choices while following a safe caloric deficit.

Living a fit and healthy lifestyle starts with movement and understanding what you are fueling your body.

Lifestyle Wellness Accountability Program (no gym membership)

This 4 week program is designed to kick start your health journey with nutrition tracking and exercises completed at the gym 3 -4 days a week!  
I'll be doing check-ins with you, helping you maximize your results.  Your focus is on getting stronger with each workout. 

STRONG - GYM - 3-4 day weights

This 30 day core program is designed to focus on creating a stronger core.  (Optional equipment: resistance band, stability ball)  
I'll be doing a weekly check-in with you, helping you to recommit to a heathier core for 2024.  Change starts with one step. Today is your day.

Magenta Chernets

Personal Trainer & Group Fitness Instructor, Teacher