Us Or Bust 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

Us or Bust fitness

Coach Rah 

Whether in person or online, your consultation will be catered your goals. We will have the opportunity to discuss goals in depth, current fitness activity, any restrictions, diet/nutrition, etc. 

We will set time aside to take some measurements to have a baseline for goal tracking and lay out the details of your personalized plan. 

The consultation also grants you one free workout. 

Free Consultation  

The in-person coaching programs are the most complexed and personalized programs to offer. Designed over the course of 6 weeks. 

Each program including a full body composition analysis, diet and nutrition reconstruction, and performance plan. 

Together we will create your personalized program catering to the goals you have set out to fit the lifestyle you desire with credible resources and preferences. 

Just Us (6Wk):  In Person Coaching

The in-person coaching programs are the most complexed and personalized programs to offer. Designed over the course of 9 weeks. 

Each program including a full body composition analysis, diet and nutrition reconstruction, and performance plan. 

Together we will create your personalized program catering to the goals you have set out to fit the lifestyle you desire with credible resources and preferences. 

Just Us (9Wk) - In Person Coaching

The in-person coaching programs are the most complexed and personalized programs to offer. Designed over the course of 12 weeks. 

Each program including a full body composition analysis, diet and nutrition reconstruction, and performance plan. 

Together we will create your personalized program catering to the goals you have set out to fit the lifestyle you desire with credible resources and preferences. 

Just Us (12Wk): In Person Coaching

Welcome Family! 

The 30 For 30 Program is equipped to serve all fitness levels. We are focusing on the connection/re-connection of the mind and movement with structured workouts and mindfulness suggestions to help you practice positive thinking and self talk. 

This program will require you to dedicate an hour of your day to yourself! To be active for 30 minutes using the daily workout and again 30 minutes, morning or evening, to reflect (outside of your workout time). I have provided mindful suggestions to each day of the program to assist in reflection time, whether it be by journal, chat box, meditation, etc. You will have the option to share your thoughts and reflections, but is not required, and only myself, Coach Rah, and you will have access your feedback and reflections. 

I created this program with EVERYONE in mind as the goal of Us Or Bust Fitness is to build a healthier, more positive, fitness community of like minded individuals such as yourself.

30 For 30: Movement & Mindfulness

Safe Space is a welcoming space for women of all fitness levels. Whether you are an entrepreneur, working a 9-5, a mother  raising your babies, or anywhere in between this is the community for you! I've developed a space that allow women to "let their hair down... or pin it up" and grow safely in fitness and fellowship. 

A gym and outdoor based program to help you lose weight and body fat whilst gaining muscle tone and strength and improving your overall health. 

Safe Space Training

The Virtual Coaching program is the most complexed and personalized programs to offer. Designed over the course of 6 weeks, equipped with virtual training sessions fit for your schedule. 

Each program including a full body composition analysis, diet and nutrition reconstruction, and performance plan. 

Together we will create your personalized program catering to the goals you have set out to fit the lifestyle you desire with credible resources and preferences. 

Coach Rah

Founder/CEO | Health & Wellness Coach

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