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Premium Membership Features

$12.99 until December 31, 2024. The site will be free for all after this date.

A premium membership helps:

  1. You. Make a priceless lifestyle change and still less than a one-month gym membership.
  2. Us. Become a patron as a Rider for Rohan where you help provide relief for our son's CDKL5 deficiency disorder.

Note: After you sign up for the free Core Membership, you may then upgrade to Premium.

Premium Features

SSF Premium Membership
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  • The Manual The Manual
  • 12-Week Program 12-Week Program
  • Behind the Body Behind the Body, a comprehensive breakdown of my daily lifestyle to the smallest details. A model to emulate or a challenger to surpass.
  • Annual Audit: Content is reviewed and revised each year to ensure the latest information is accurate.
  • The Science: All facts are backed up with over 400 links to evidence-based research papers and articles.
  • More Recipes: Almost 50 healthy and delicious recipes including the nutrient-complete Foundation: Extended meal, restaurant-quality dishes, soups, sides, bars, and desserts.
  • Tips Everywhere: Inspirational quotes, did you know? tips, further readings and game-changing advice.
  • Glossary: A list of important definitions such as hyperpalatablity, IIFYM, bliss point, and more.
  • Calorie Calculator Pro: Find out your BMR along with how many Calories you require in order to gain, maintain, or lose weight.
  • Bonus Calculators: Keto diet (with options from standard 1:1 to Atkins 2:1 and epilepsy for children 3:1 and 4:1 ratios), desired body weight calculator and strength standards calculator.
  • Diets: Comparing the SSF Diet with the pros and cons of Paleo, Keto, Vegan, Mediterranean, and other diets, and why cleanses/detoxes are toxic.
  • Answers: Answering "Will women get big and bulky from lifting?" (no!) and "Is it too late?" (no!) and many more questions.
  • Bonus SSF Workout Routines: 3x Berg (outdoor/playground), 3x Vanguard (bodyweight), 4x Adonis (bodyweight), and 5x Simplicité (bodyweight).
  • The Manual: Expand your knowledge beyond the basics:
    • Hormones, gut microbiota, genetics, body weight, and body fat.
    • The Law of Thermodynamics, cutting vs. bulking, and weight management.
    • What affects our health and how to assess health.
    • Learn how to live the longest possible life, and what key nutrients and diets maximize this potential.
    • Obesity and body image, and how to regain perspective of ourselves.
    • Explaining stress, injuries, soreness, and sickness.
    • The importance of sleep and rest.
    • The facts about metabolism and body composition.
    • Simple anatomy and its functions.
    • Cholesterol, sodium, and allergies.
    • Macronutrients, all the good and bad, plus alcohol.
    • Detailed info on supplements.
    • Comprehensive list of foods in moderation, and foods to avoid.
    • Addictions and strategies on how to break bad habits.
    • Controlling hunger, satiety and appetite, and not letting it control you.
    • The power and benefits of intermittent fasting.
    • When to eat, plus cheat meals.
    • Expanding on portion sizes and calorie counting.
    • Nutrition timing and exercise, including for specialized athletes.
    • Form and technique guidelines, including injury prevention.
    • Finding out your maximum muscular potential.
    • Motivation tips and why discipline is superior.
    • Fitness-specific goals and sculpting your body to your desired physique.
    • Links to the best advanced training programs, along with other beginner and intermediate programs.
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