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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

Lifestyle Fitness

Monica Fontao

No gym? No problem! This fun and effective full-body workout is designed to get you moving, boost your energy, and help you burn fat—all from the comfort of your home. With just two workouts per week, you’ll still build strength, improve endurance, and feel amazing with zero equipment needed.

This program is tailored to YOU and will progress over time, ensuring you keep seeing results without feeling overwhelmed. Each week and month, the workouts will gradually become more challenging based on your feedback, helping you get stronger at your own pace while allowing for plenty of recovery time.

Expect a mix of low-impact and high-energy moves like squats, reverse lunges, gentle core work, and standing cardio—perfect for all fitness levels! Whether you’re just starting or looking for a sustainable routine, this program will keep you motivated, engaged, and feeling your best. Let’s do this—one step at a time!

The Fit Life - Get Movin' - 2 Days Per Week

You don’t need a gym to get a great workout! This fun and effective full-body program will challenge you, boost your energy, and help you burn fat—all from the comfort of your home. With three workouts per week, you’ll build strength, improve endurance, and feel amazing with zero equipment needed.

This program is tailored to YOU and will progress over time, ensuring you stay challenged without feeling overwhelmed. Each week and month, the workouts will gradually become more intense based on your feedback, helping you get stronger and more confident at your own pace.

Expect a mix of low-impact and high-energy moves like squats, reverse lunges, core work, and standing cardio—perfect for all fitness levels! With more frequent workouts, you’ll see faster progress and stay more engaged. Whether you’re just starting or looking to level up, this program will push you in the best way possible. Let’s do this—one step at a time!

The Fit Life - Get Movin' - 3 Days Per Week

714-317-7452

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Monica Fontao

Certified Personal Training Specialist

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