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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

Santiago Strength

Mariah Santiago

This plan is for intermediates who are already comfortable with working out and just need someone to program a plan for them at the gym, on the field, or at-home workouts. After downloading the app, filling out the questionnaire, and completing a 15-minute video-consultation (optional), you will be able to access your weekly workout program. 

Programming Only

This plan is for those who want to receive general fitness one on one personal training sessions. This includes weight loss, general conditioning, general wellness. We will connect to talk about your goals during the free 15-minute video consultation. Please note: This is NOT the 1-on-1 soccer training plan.

General Fitness 1 on 1 Personal Training

This plan is for soccer players of all ages looking to improve their skills in all positions. Skills training includes: footwork, dribbling, passing, shooting, crossing, chipping, freestyle/juggling.

1-on-1 Soccer Skills Training

This plan is for athletes who want to increase their strength, stamina, & power on the soccer field. Soccer specific training from off-season, pre-season, and in-season provided. 

Mariah Santiago

Personal Trainer, Coach, Corrective Exercise Specialist