LiFt-100

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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

Tristrum Bolton

Weight loss is a multifaceted journey that goes beyond just diet and exercise. It involves a holistic approach that takes into account physical health, mental well-being, and emotional balance. Here are some key components to consider for effective and sustainable weight loss:

**Nutrition**: Focus on a balanced diet rich in whole foods such as fruits, vegetables, lean proteins, and whole grains. Avoid fad diets; instead, aim for a sustainable eating plan that you can maintain long-term. Portion control and mindful eating can also help prevent overeating.
**Physical Activity**: Regular exercise is crucial for weight loss and overall health. Aim for a mix of cardio and strength training. Find activities you enjoy, whether it's dancing, hiking, or swimming, to make exercise a fun part of your routine.
**Mental Wellness**: Addressing mental health is essential in the weight loss journey. Stress, anxiety, and depression can lead to emotional eating. Incorporate practices such as mindfulness, meditation, or yoga to enhance mental clarity and reduce stress.
**Sleep**: Quality sleep is often overlooked but plays a significant role in weight management. Aim for 7-9 hours of restorative sleep each night, as inadequate rest can disrupt hormones that regulate appetite and metabolism.
**Hydration**: Staying hydrated supports metabolism and can help control hunger. Drinking water before meals can also aid in reducing calorie intake.
**Support System**: Surround yourself with a supportive community, whether it’s friends, family, or a weight loss group. Sharing your goals and challenges can provide motivation and accountability.
**Set Realistic Goals**: Instead of aiming for rapid weight loss, set achievable and realistic goals. This could be losing 1-2 pounds per week, which is considered a healthy rate.
**Track Progress**: Keep a journal or use apps to track your food intake, exercise, and feelings. This can help identify patterns and areas that need adjustment.
**Celebrate Milestones**: Recognize and reward yourself for reaching milestones along your weight loss journey. This could be a non-food reward, such as a new outfit or a day out.
**Professional Guidance**: Consider seeking help from healthcare professionals, such as a registered dietitian or a personal trainer, who can provide personalized advice and support.
By embracing a holistic approach to weight loss, you can foster a healthier and happier lifestyle that nurtures not just your body, but your mind and spirit as well.

Notice that I didn’t say you should train like a superhero and munch like a turtle—because that’s the ultimate recipe for a metabolism meltdown and weight loss woes! If you’re feeling stuck in this pickle, hit me up for some advice ASAP!

Food Sensitivity And Genetics Testing 

FRAME RECOMP PROGRAM 

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Not only is this program a safe and effective protocol into gym exercise and weight lifting, but also the perfect program for overall health and well-being!

Frame Recomp is a program that takes Mobility limitations, aches, pains and strength deficits into account, making it a more tailored and bespoke programme for both veteran gym users and novices.

Starting with a simple posture analysis, this program will be tailored to the current postural structure (FRAME) of your body, a strategy and solution to illicit better strength, reduction in sites of pain, muscle building and weight loss, will be provided which when put together, will lead to better composition of your frame! (RECOMP)

Don't break yourself in trying to be the strongest version of your self, let me Tristrum Bolton use my FRAME RECOMP program to give you the strategies you need for improved health holistically!





FRAME RECOMP 

Let me communicate with you and coach you through the extensive features of this platform.

Simply put, you have me as your online coach, where you will receive, nutrition advice, exercise manuals, routines, exercise demonstrations etc.

You can expect to receive tailored programs for 

•Weight loss
•Strength training 
•Menopause
•Metabolic Repair
•Fat loss 
•Exercise



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