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Workout and Programming References
  1. Schoenfeld, Brad J. “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.” *Journal of Strength and Conditioning Research*, vol. 24, no. 10, 2010, pp. 2857–2872.
  2. American College of Sports Medicine. “Progression Models in Resistance Training for Healthy Adults.” *Medicine & Science in Sports & Exercise*, vol. 41, no. 3, 2009, pp. 687–708.
  3. Bompa, Tudor O., and Carlo Buzzichelli. *Periodization: Theory and Methodology of Training*. Human Kinetics, 2019.
  4. National Strength and Conditioning Association. “Certified Strength and Conditioning Specialist (CSCS) Resources.”
  5. Gorostiaga, Emilio M., et al. “Effects of Resistance Training with Bodyweight Exercises on Muscular Performance.” *European Journal of Applied Physiology*, vol. 79, 1999, pp. 500–508.
  6. GymnasticBodies. “Gymnastic Strength Training Programs.”
  7. GMB Fitness. “Skill-Based Strength and Mobility Programs.”
  8. Wade, Paul. *Convict Conditioning: How to Bust Free of All Weakness Using the Lost Secrets of Supreme Survival Strength.* Dragon Door Publications, 2009.
  9. National Academy of Sports Medicine. *NASM Certified Personal Trainer (CPT) Manual.*
  10. Tabata, Izumi, et al. “Effects of Moderate-Intensity Endurance and High-Intensity Intermittent Training.” *Medicine & Science in Sports & Exercise*, vol. 28, no. 10, 1996, pp. 1327–1330.
  11. American College of Sports Medicine. *ACSM’s Guidelines for Exercise Testing and Prescription*. 11th ed., Wolters Kluwer, 2021.
  12. Sallis, James F., and Neville Owen. *Physical Activity and Behavioral Medicine.* Human Kinetics, 1999.
  13. National Academy of Sports Medicine. *Corrective Exercise Specialization (CES).*
  14. Siff, Mel, and Thomas Kurz. *Stretching and Flexibility: Scientific Principles and Practical Techniques.* Stadion Publishing, 2003.
  15. Sullivan, Megann B., et al. “The Effects of Yoga on Strength, Balance, and Flexibility in Athletes.” *Journal of Strength and Conditioning Research*, vol. 27, no. 10, 2013, pp. 3153–3159.
  16. Yoga Medicine. “Education and Yoga Training.”
  17. Yoga Tune Up. “Therapeutic Movement Programs.”
  18. Chu, Donald A. *Explosive Power and Plyometrics.* Human Kinetics, 2013.
  19. Young, Warren B., and Damian Farrow. “A Review of Agility: Practical Applications for Strength and Conditioning.” *Strength and Conditioning Journal*, vol. 28, no. 5, 2006, pp. 24–29.
  20. National Strength and Conditioning Association. *NSCA’s Essentials of Strength Training and Conditioning.* 4th ed., Human Kinetics, 2016.
  21. Bompa, Tudor O., and G. Gregory Haff. *Periodization for Sports.* 3rd ed., Human Kinetics, 2018.
  22. Smith, Michael M., et al. “CrossFit-Based High-Intensity Power Training Improves Maximal Aerobic Fitness and Body Composition.” *Journal of Strength and Conditioning Research*, vol. 27, no. 11, 2013, pp. 3159–3172.
  23. Tibana, Ramires A., et al. “Monitoring Training Load and Physiological Responses during CrossFit® Sessions.” *Biology of Sport*, vol. 33, no. 1, 2016, pp. 21–27.
  24. Glassman, Greg. “Foundations of CrossFit.” CrossFit Journal, 2002.
  25. Bellar, David, et al. “Physiological Responses to CrossFit Workouts.” *Journal of Strength and Conditioning Research*, vol. 29, no. 9, 2015, pp. 2414–2422.
  26. Foster, Carl, et al. “A New Approach to Monitoring Exercise Training.” *Journal of Strength and Conditioning Research*, vol. 15, no. 1, 2001, pp. 109–115.
  27. Howley, Edward T., and B. Don Franks. *Health Fitness Instructor’s Handbook.* Human Kinetics, 2003.
  28. Caspersen, Carl J., et al. “Physical Activity, Exercise, and Physical Fitness: Definitions and Distinctions for Health-Related Research.” *Public Health Reports*, vol. 100, no. 2, 1985, pp. 126–131.
MET Value References
  1. Ainsworth, Barbara E., et al. “2011 Compendium of Physical Activities.” *Medicine & Science in Sports & Exercise*, 2011.
  2. American College of Sports Medicine. *ACSM’s Guidelines for Exercise Testing and Prescription*. Wolters Kluwer, 2021.
  3. National Library of Medicine. “METs and Physical Activity.” MedlinePlus,
  4. Centers for Disease Control and Prevention. “Measuring Physical Activity Intensity.”
Calorie, BMR, TDEE, and Weight Change References
  1. Mifflin, Mark D., et al. “A New Predictive Equation for Resting Energy Expenditure in Healthy Individuals.” *American Journal of Clinical Nutrition*, vol. 51, no. 2, 1990, pp. 241–247.
  2. World Health Organization. *Human Energy Requirements.* FAO/WHO/UNU Expert Consultation, 2004.
  3. Hall, Kevin D., et al. “Quantification of the Effect of Energy Imbalance on Bodyweight.” *The Lancet*, vol. 378, no. 9793, 2011, pp. 826–837.
  4. Thomas, Diana M., et al. “The Relationship Between Body Weight and Energy Intake: Simple Linear Model.” *American Journal of Clinical Nutrition*, vol. 89, no. 3, 2009, pp. 766–773.
  5. Forbes, G. B. “Body Fat Content Influences the Body Composition Response to Nutrition and Exercise.” *Annals of the New York Academy of Sciences*, vol. 904, no. 1, 2000, pp. 359–365.
  6. Hall, Kevin D. “What Is the Required Energy Cost of Weight Gain?” *International Journal of Obesity*, vol. 32, 2008, pp. 573–576.
  7. National Institute of Diabetes and Digestive and Kidney Diseases. “NIH Body Weight Planner.”
  8. Hall, Kevin D., et al. “Dynamics of Biological Adaptation Significantly Impact Weight-Loss Predictions.” *American Journal of Clinical Nutrition*, vol. 94, 2011, pp. 66–74.
Menstrual Cycle and Phase-Based Programming References
  1. American College of Obstetricians and Gynecologists. “Your Menstrual Cycle.”
  2. Office on Women’s Health. “Menstrual Cycle.” U.S. Department of Health & Human Services,
  3. Mayo Clinic. “Menstrual Cycle: What’s Normal.”
  4. National Institutes of Health. “Hormonal Regulation of the Menstrual Cycle.”
  5. McNulty, Kyra L., et al. “Menstrual Cycle Phase and Athletic Performance: A Systematic Review and Meta-analysis.” *Sports Medicine*, vol. 50, 2020, pp. 1813–1827.
  6. Sung, Eunhee, et al. “Effects of Menstrual Cycle Phase on Training Adaptations.” *Frontiers in Physiology*, 2021.
  7. Janse de Jonge, Xanne A. K. “Effects of the Menstrual Cycle on Exercise Performance.” *Sports Medicine*, vol. 33, no. 11, 2003, pp. 833–851.
  8. Bruinvels, Georgie, et al. “Anthropometric and Cycle Symptoms in Exercising Women.” *International Journal of Sports Physiology and Performance*, 2017.
  9. American College of Obstetricians and Gynecologists. “Dysmenorrhea: Painful Periods.”
  10. NHS. “Pre-Menstrual Syndrome.”
  11. Cleveland Clinic. “PMS: Symptoms and Relief.”
  12. Harvard Health Publishing. “Hormones and Mood.”
  13. British Nutrition Foundation. “Diet and the Menstrual Cycle.”
  14. Academy of Nutrition and Dietetics. “Nutrition and the Menstrual Cycle.”
  15. Harvard T.H. Chan School of Public Health. “Iron.”
  16. National Institutes of Health. “Magnesium Fact Sheet.”
  17. American Psychological Association. “Stress Effects on the Body.”
  18. National Institutes of Health. “Sleep and Hormonal Regulation.”
  19. NHS. “Water, Drinks and Hydration.”
  20. American College of Obstetricians and Gynecologists. “Physical Activity for Health.”
  21. World Health Organization. “WHO Physical Activity Guidelines.”
  22. Toffoletto, Sophie, et al. “Emotional Processing Across the Menstrual Cycle.” *Brain and Behavior*, 2014.
  23. Albert, Kimberly, et al. “Mood and the Menstrual Cycle.” *Harvard Review of Psychiatry*, 2015.
  24. Hackney, Anthony C. “Hormonal Influences on Female Exercise Performance.” *Journal of Science in Sport and Exercise*, 2020.
  25. Tenan, Matthew S., et al. “Motor Unit Behavior Varies during the Menstrual Cycle.” *Journal of Applied Physiology*, 2016.