This document outlines a structured post-surgery diet plan designed to support weight loss or maintenance following bariatric or similar surgical procedures. It is divided into five progressive dietary phases, each with specific goals, allowed foods, and nutritional targets to promote healing, gradual reintroduction of foods, and long-term healthy eating habits. Key Features: ✅ Phase 1–5: From clear liquids to a regular healthy diet ✅ Nutritional Goals: Emphasis on hydration, protein intake (60–100g/day), and calorie control (~1200/day) ✅ Food Guidelines: Lists of allowed and avoided foods per phase ✅ Daily Recommendations: Fluid intake (64+ oz/day) and essential supplements (multivitamin, calcium citrate, vitamin D, B12)

This weekly meal plan is designed to support general health while avoiding MSG and minimizing fast food. It includes 3 balanced meals and 2 snacks per day, featuring whole foods like lean proteins, fresh vegetables, fruits, whole grains, and healthy fats. Occasional fast food is allowed, but only from healthier options when necessary.

This 4-week training plan is designed to gently reintroduce running after time off due to surgery or injury. Using a structured run/walk/run method, it focuses on building endurance, restoring confidence, and preventing re-injury. The plan includes: ✅ Gradual mileage increases ✅ Built-in recovery and strength training days ✅ Emphasis on listening to your body ✅ A realistic goal: completing a 5K (3.1 miles) by Week 4 Whether you’re coming back from a break or just starting fresh, this plan helps you rebuild safely and sustainably — one step at a time.

This is a comprehensive 9-week training plan tailored for experienced runners aiming to break through a performance plateau and achieve a personal record in a half marathon. The plan combines structured running workouts with targeted strength training to build endurance, speed, and overall fitness. Key Features: ✅ Weekly Breakdown: Each week includes a detailed schedule with rest days, fartlek runs, track workouts, tempo runs, hill repeats, and long endurance runs. ✅ Strength Training: Focused routines for core, arms, and legs to complement running performance. ✅ Progressive Intensity: Gradual increase in mileage and workout difficulty to safely build stamina and speed. ✅ Race Week Guidance: Tapering strategies to ensure peak performance on race day. ✅ Adaptability: Can be modified for shorter (5K, 10K) or longer (marathon, ultra) races.

This will require at least a week turnaround time after a discussion so I can personalize it to your goals