SOWFIT LLC

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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

Sowfit

Shambrisha Orange, CPT, PES

This strategy offers 2 one-on-one sessions per week where we work together to help you reach your physique goals in the fastest possible time frame! 

One on One Personal Training

This strategy includes 2 workout sessions per week, for a total of 4 weeks of intense, performance enhancement specialized exercises. Sessions typically last 1 hour. 

R.E.C /S.A.C strategy implemented in all workout sessions to improve endurance, speed, agility and core strength.

Youth Silver Strategy

This is my most comprehensive strategy available where we work together to help you reach your physique goals in the fastest possible time frame! We focus on performance enhancement in your selective sport or general fitness. 

This package is exclusive to a limited number of clients where I create a fully personalized programs to your lifestyle, sport, resources and preferences. 

SOWFIT Youth Gold Strategy

This is SOWFIT's most comprehensive strategy available where we work together to help you reach your physique goals with a 12-week game plan. 

This package is exclusive to a limited number of clients where I create a fully personalized strategy to your lifestyle, sport, resources and preferences. 

SOWFIT Youth Platinum Strategy

This 4-week strategy is designed to kick start your SOWFIT health journey using a simple nutritious meal plan suggestions and basic exercises using minimal equipment! Think low intensity - high impact workouts! Get your body in the habit of working out on a consistent basis and learn health and wellness tips that you can continue for a lifetime. 

Adult Silver Strategy

This is my most POPULAR strategy available where we work together to help you reach your physique goals in the fastest possible time frame! We focus on performance enhancement in your selective sport or general fitness, cleaner dietary options, and improving overall health and wellness. 

This package is exclusive to a limited number of clients where I create a fully personalized programs to your lifestyle, sport, resources and preferences. 

Adult Gold Strategy

This is SOWFIT's most comprehensive & impactful strategy available where we work together to help you reach your physique goals with a 12-week game plan. 

This package is exclusive to a limited number of clients where I create a fully personalized strategy to your lifestyle, sport, resources and preferences and health & wellness needs. 

SOWFIT Adult Platinum Strategy

This is a 4 week at home glute challenge, Let’s grow 🍑!! 

Required: Good attitude & patience & eat 50-65 grams of protein at least 3x a week & PATIENCE! 

DB or KB (5-20 lbs)

3 level resistance bands (light/medium/heavy) 

https://www.amazon.com/KANGFITER-Fabric-Resistance-Non-Slip-Exercise/dp/B0CWP1G6WV 

Week 1= light band *focus on form
Week 2 =medium band **increase resistance of same exercises
Week 3 = medium band ***increase resistance & intensity
Week 4 = medium/hard ****increase intensity of exercises

4 week Glute Challenge

If you were born in the late 1900s, stretching is a vital component to add to your workout regimen! Stretch your mind & body daily. Completing these exercises will increase mobility & flexibility, allowing you to maneuver through your day a lot easier. Remember, U reap what U sow!

Shambrisha Orange, CPT, PES

NASM Certified Personal Trainer, Performance Enhancement Specialist