Frequently Asked Questions
How many days a week do I need to work out?
The ideal number of workouts will depend on your goals, level of experience and activity level outside of the gym. For general fitness we advise a minimum of 3 workouts per week, for fat-loss or strength gain 4 workouts per week. For optimal muscle gain 5 workouts per week are best, but 4 will also create change.
What is active recovery?
Active recovery days are those in which you complete light aerobic activity and mobility work at roughly 50% intensity of normal workouts. The strategy is to increase blood flow through movement in order to speed recovery. These days are important parts of your program and should not be neglected.
How often should I be doing recovery / mobility work?
This answer varies depending on the intensity of workouts as well as their frequency. We find that it is best to spend 1/2 hour of recovery time for each hour of internet workout. This could be as simple as stretching and foam rolling while relaxing in front of the TV or a targeted mobility session. Please use the mobility exercise from this playlist if you need ideas for recovery exercises.
Do I need to do cardio to lose weight?
This depends on how active you are outside of workouts. We suggest achieving a general movement standard of 10,000 steps per day along with scheduled workouts to lose weight. We find this is plenty of movement for most people to encourage safe and sustainable weight loss. If this is not possible or if you are not losing weight with scheduled workouts and strict adherence to diet alone, then it would be helpful to add in 2-3 30 minute cardio sessions per week to get the scale moving.
Should I workout if I’m still sore from the previous day’s workout?
Adequate rest between workouts is essential to allow positive adaptations so make sure to take advised rest days. On some occasions, especially at the start of a program, you may find yourself sore from the previous workout when it is time to workout again. In this case it is generally safe to workout again, but it is advisable to scale back the intensity of the workout.
What do I do if I injure myself?
If you are injured and not just sore from a workout, you should stop working out immediately and contact your coach quickly to report the injury. INJURIES SHOULD NEVER BE WORKED THROUGH. While injured, make sure that you stay in close communication with your coach as they will be able to modify workouts accordingly. Injuries should not derail progress towards your goals, provided you communicate with your coach. If it is determined that an injury is serious enough to warrant medical attention, please seek expert opinion immediately.
How hard should the workouts be?
Workouts should be challenging, but not overwhelming or compromise technique. We use a subjective scale to rank the intensity of workouts from 1-10 which we refer to as rate of perceived exertion. Most workouts should fall within the range fo 7-8/10 RPE. This means that the weights used or speed of workout completion should place you within this range in order to ensure you are receiving optimal results from your program..
What supplements do you recommend?
While some supplements are beneficial, we acknowledge that they comprise at best 5-10% of the total fitness equation. A balanced diet and exercises should be the primary focus before adding supplements to your regimen Provided that you have dialed in your diet and workouts please check this guide to figure out what supplements might be a good addition to your program.
How soon before a workout should I eat and what should I eat?
We recommend that you eat no closer than 1 hour before workouts but no further than 3 hours out. The exception being if you are going to workout first thing in the morning. Your body needs both adequate time to digest food as well as to keep blood sugar levels appropriate throughout the workout. Any boost from “fasted” workouts is offset by the lack of intensity you are able to exert because of being underfed. Workouts are for performance, not Calorie burn. Fuel workouts, don’t starve through them. A balanced pre-workout meal should be comprised mostly of fast digesting carbohydrates and protein with minimal fats. A good pre-workout meal option would be a protein bar and banana.
How soon after I workout do I need to eat?
While there is not a precise time, generally it is best to consume a meal within 1-2 hours of completing a workout. Make sure to consume plenty of fluids during and after your workouts as well. A post workout meal should be low in fat, high in carbohydrates and moderate in protein.
When should I be eating throughout the day?
It is ideal to space eating throughout the day, starting with your first meal within 1 hours of waking and your last meal 2 hours prior to going to sleep. Additional meals should be spaced evenly throughout the day around workouts and work schedule.
How many times should I eat during the day?
While we do not prescribe and exact amount of meals to eat daily as this depends in large extent to schedule and personal preference, we find that 3-4 meals is a good baseline for most clients. This spreads Calories out to limit hunger when trying to lose weight and spaces out Calories enough to not feel overly full when trying to build muscle. Many small meals throughout the day does not encourage fat loss anymore than 3 moderately sized meals.
Why does my weight fluctuate from day to day?
It is normal for your bodyweight to fluctuate plus or minus 2-4 lbs per day depending on your overall size. This is due to a variety of factors including sodium and carbohydrate intake, the speed of your digestive process, medications you may be taking or menstruation. Due to the range of possible daily error we advise tracking weight at leat twice per week to provide a more realistic average. Do not be alarmed by a single weigh in as it may not be indicative of overall progress.
What do I do if I’m eating out and need to track food?
Eating out at restaurants can be challenging. Whenever possible, stick to restaurants that display their nutritional information and choose items that fit your Calorie and Macronutrient goals. If this is not possible, use the hand measuring guide found under the “Guides” section of this site. Use this guide to estimate portion size and track accordingly using MFP. There will be a margin of error, but making the effort to track will keep you mindful of food intake and guide better choices.
Do I absolutely need to track my food to see results?
We find that the clients that are most successful with our programs are the ones that track their food using MFP. An alternative habit to this is recording what you eat with food pictures sent to your coach. We prefer tracking using MFP because it is more accurate and forces you to pay attention to portion size which controls overall food intake. If you are absolutely opposed to using MFP, please speak with your coach individually to explore alternative options.
Do I need to buy a food scale?
The more precise your food logs, the more predictable your results will be. While the hand measuring system works well in cases such as easing out, the majority of tracked food should either be measured off of packaging nutrition labels or measured using a food scale or measuring cups. If you need to purchase a food scale you can find quality examples for around $10. We like this one.
How quickly should I be losing weight?
While we would all like to be at our goal weight sooner rather than later, we know that the goal is not only to lose weight, but keep it off. We know from the latest dietary research that losing 1% of your body weight per week on average is considered safe and sustainable. For example, a 200 lb individual would aim to lose around 2 lbs per week. While this number may vary from week to week, this is an average goal you should be aiming for. Faster than this and you risk falling off track due to too much of a Calorie deficit. Slower than this and your deficit should be increased.
What if I hit a plateau?
A plateau or a slowing in progress during weight loss or muscle gain should be expected. Although we have a greater control over our habits, we do not always control how our body will change in response. If your weight stops dropping even though you are following strictly to your plan, do not panic. Give yourself at least two weeks without progress before considering yourself in a plateau. At the point make sure to consult your coach who will be able to make adjustments to your program to push past this sticking point. DO NOT give up or get frustrated. You are on a long journey for lasting results, be patient with yourself.
What should I do if I’m going on vacation?
Prior to traveling, make sure to notify your coach so that you can make proper arrangements and discuss options to stay on track while outside your normal routine. The goal should be to plan ahead and maintain as much of your normal routine as possible. This means finding a gym or bringin bands and planning workouts ahead of time. For meals, bring healthy snacks and preview restaurant menus with your coach. Please also consult this travel fitness guide for further ideas.
Is it OK to feel hungry when dieting?
Absolutely! Hunger is a natural part of dieting as your body adapts to the change in Calorie intake. A moderate amount of hunger should be expected and will get more manageable after the first few weeks of beginning your program. Hunger should generally be no greater than a 5/10 in most cases. When you feel hungry, always assess whether you are experiencing true hunger or simply want food out of habit, stress or boredom. If hunger becomes overwhelming or you feel weak during workouts please consult your coach immediately to take a closer look at your target Calorie goals.
How often should you check your weight?
We love data, so the more tracking that you feel comfortable with the better for us! We understand that checking weight can carry with it an emotional burden, but we want to remind you that it is a measure of progress, not an objective mark of your value. At the very least we recommended weighing in 2 x per week on Monday and Thursday morning. When weighing in, do so first thing in the morning using the same scale and after using the bathroom to keep results consistent.
How often should you upload progress pictures?
Progress pictures should be uploaded in the app every two weeks. When taking progress pictures make sure to do so in the same lighting and from the same angles to maintain consistency. If possible, have someone take front, side and back photos for you. If there is no one available to take photos, take selfies using the guidelines from the app. All progress photos are 100% confidential unless client permission is given to use them for training purposes.
Do I need meal prep to lose weight?
As with food tracking, the more variables that you can control, the more predictable your results. Food prepared by you and ahead of time will go a long way in ensuring you stay on track. We understand that meal prepping can be intimidating so we have put together several resources to help you master is. Check the “guide” section of the member site to access resources to guide you through the process. If you are absolutely opposed to cooking, please consult with your coach to creat a custom alternative options.
The App and Program
Where do I find my workout program?
You can find your workout program by clicking on the Kettlebell icon at the bottom of your app home screen. If your program is not showing up, try closing the app and reopening it. If you are still not seeing it, please contact your coach who will be happy to help you.
Where do I go to book my coaching calls?
How do I get in touch with my coach?
If you are enrolled in the group or custom programming levels, you can get in touch with any of our team by reaching out in the private Facebook Group or by sending a direct message to the coach you would like to get in touch with. If you are enrolled in the one on one coaching program then you can reach your coach at anytime by sending them a text and they will respond ASAP.
How do I connect MyFitness Pal to the Training App?
What do I do if the app is working properly or is not syncing with MyFitnessPal?
The app will periodically receive updates to improve your user experience. In these cases, the app may temporarily malfunction. To fix this simply try close the app and reopening it. If that does not work, you amy need to uninstall the app and reinstall it. If your food logs from MyFtinessPal are not loading, try reconnecting the apps using the instructions above.
What should I be tracking in the app?
The app offers a variety of great data tracking tools including weight, bodyfat, progress photos, meals, workouts, steps and more. To assist in this the app offers compatibility with MyfitnessPal, Apple Watch and Fitbit. We recommend that your track meals, log workouts within the app, record bodyweight twice per week, bodyfat once per week if possible and upload progress pictures twice per month. Please watch the welcome video upon opening the app for an overview on how to access all of these features.
When will I receive my weekly meal plan (Selected programs)
If a custom meal plan is included with your program, it will be sent out to you on Friday via email and also within the fitness app and can be found by clicking on the knife and fork icon at the bottom of the screen.
When will my workout program be updated (Selected programs)
Each program is broken into phases that range from 2-6 weeks depending on your goals and the structure of the program. The frequency of change in your program will be outlined by your coach within the app. If for some reason your program does not automatically update, contact your coach immediately to resolve the issue.
What is the purpose of the surveys?
One of the main reasons that our clients are so successful is that we provide a high level of accountability with our programs. The surveys that you receive from your coach are an essential step in making sure that you stay on track and see results from your program. That guide your coach in making the best decisions for you and also serve as a way for you to self evaluate your progress. Please make sure to fill out your survey completely and accurately so that we can best help you. Our clients who see the greatest success are those that fill out their surveys and communicate regularly with their coach.
What info can I find on the website?
Your member site includes hours of great fitness content such as pre-recorded workouts, interviews with industry leading trainers and dieticians, bonus meal plans, a start to finish nutrition-mindset-training course and more. For a full overview watch this live tour of the website.