Once you’ve completed your onboarding form and registered your account in the app, you’ll be given access to your personalized training plan. From there, you can follow the workout schedule and track your progress directly in the app.

The timeline for results varies depending on your adherence to the plan. Most clients begin to feel more energized and focused within the first 2-4 weeks.

Visible changes typically occur around the second month. Many of our coaching tools are designed to help you make positive lifestyle changes from day one, so we aim for you to start seeing progress right away.

Absolutely! Your training program is tailored to your individual goals. If you feel you need adjustments, such as increasing intensity or focusing on specific areas, you can communicate with your coach for further modifications. We want to ensure the plan evolves with you.

In the app, you’ll be able to log your workouts, track your measurements, and monitor your performance over time. Simply mark your workouts as complete, log your progress photos, and input your weight, body measurements, and nutrition details during your weekly check-ins to stay on track.

Life happens, and it’s okay if you miss a workout! The app allows you to reschedule your workouts, so you can make up for it later in the week. Just ensure you stay consistent with your overall weekly goals. If you need any further adjustments, let your coach know!

Your program will be updated every 4 weeks based on your progress and feedback. This ensures that you’re always challenged and progressing towards your goals.

You can reach out to your coach directly through the app’s messaging system for any questions or concerns. Additionally, if you need more personalized support, we also offer weekly coaching calls inside our Skool community.

If you’re dealing with an injury, don’t push through it. Let your coach know immediately, and we’ll work with you to modify your program. We can adjust exercises to avoid strain and ensure you’re still able to make progress without risking further injury.

Yes, weekly progress photos are an important part of tracking your journey. They help you visually see the changes happening in your body over time. Even if you’re not seeing dramatic changes week-to-week, these photos provide a long-term perspective of your progress.

Take your progress photos first thing in the morning, before eating or drinking anything. This ensures consistency, as your body will be in a natural state without fluctuations due to food or water intake. We recommend using a plain background and proper lighting for the best results.

You’ll need to submit your weight, waist measurements, and hip measurements each week. These measurements help us see trends over time and ensure we’re on track with your goals.

You should complete your check-in every Sunday. This includes submitting your progress photos, body measurements, and logging your daily activity and nutrition for the week. Consistency is key for tracking your progress and adjusting your program. You’ll receive a reminder inside the app each Sunday to help you stay on track.

If you miss your check-in, don’t worry! Just log your data as soon as you can. The more consistent you are with your weekly check-ins, the better we can track your progress and adjust your program accordingly.

You can track your daily steps by syncing your Apple Watch or Fitbit with our app. Simply go to your profile inside the app, click on “Connect Apps,” and select your device to sync. Once connected, your step count will automatically be tracked and reflected in your daily schedule.

Tracking your nutrition involves logging the foods you eat and monitoring your daily calorie and macronutrient intake (protein, carbs, and fats). Make sure to record everything you eat and drink, including snacks and drinks, to ensure accurate tracking.

Muscle soreness is normal, especially after a challenging workout. It’s a sign that your muscles are recovering and getting stronger. Here’s what you can do:

• Active Recovery: Light cardio (like walking or cycling), stretching, and foam rolling can help reduce soreness and improve blood flow.

• Don’t Skip Training: Just because you’re sore doesn’t mean you should skip your next workout, but you may want to adjust the intensity or volume to accommodate how you’re feeling.

If the soreness lasts longer than usual or becomes unbearable, reach out to us, and we will help adjust your program.

If you’re feeling unwell, it’s important to listen to your body. Here’s what we recommend:

• Minor Illness (e.g., slight cold): If you have mild symptoms, you might still be able to do a light workout. But keep it low intensity—nothing too strenuous. If you’re unsure, taking a rest day can be beneficial for quicker recovery.

• Fever, chills, or fatigue: If you have a fever or feel extremely tired, it’s best to rest and allow your body to recover. Pushing through intense exercise when sick can prolong your recovery time and make your symptoms worse.

• Stay Hydrated: Regardless of how you feel, make sure to stay hydrated and focus on your nutrition to support your immune system.

If you need to adjust your workout plan or take additional rest, We can help re-schedule workouts or offer modifications that are easier on your body during recovery.

Protein shakes are not mandatory, but they can be a convenient way to help you meet your daily protein needs, especially if you’re on the go or have a hard time getting enough protein from whole foods. If you’re able to hit your protein target through meals, shakes may not be necessary. I recommend focusing on whole, nutrient-dense foods first, and using shakes as a supplement if needed.

Traveling shouldn’t stop you from exercising! Reach out, and I’ll help you stay active by suggesting modifications or adjustments to your training plan based on the equipment you have available. Whether you’re at a hotel gym or working out in your room, I’ve got you covered!

Start with a weight that feels challenging but allows you to complete all reps with good form. You should be able to finish your sets with a slight struggle, but without sacrificing technique. If you find it too easy or too hard, adjust the weight accordingly. As you progress, continue increasing the weight to match your strength gains.

No worries! Each exercise in your program has alternatives. If a machine or specific piece of equipment is unavailable, refer to the app for a similar exercise that can be done with dumbbells, kettlebells, or bodyweight. You can also message me if you need help finding a substitute exercise!

Proper form is key to maximizing results and preventing injury. Watch the demo videos for each exercise in the app. If you’re ever unsure, feel free to send me a video of your form, and I’ll give you feedback to help you improve.

Yes! Many exercises can be modified for home workouts. If you need more home-friendly alternatives, just let me know, and I can adjust the program accordingly.

Rest periods vary depending on the workout. For strength training, aim for 1-2 minutes between sets. For endurance or fat-loss workouts, you might rest only 30-60 seconds. Follow the recommendations in your program or reach out to me if you’re unsure.

Life happens! If you miss a workout, don’t stress. You can either make it up later in the week or move on to your next workout. Consistency is important, but one missed workout won’t derail your progress.

Yes, you can definitely eat out! When eating out, try to make healthier choices by sticking to lean proteins, vegetables, and whole grains. Most restaurants provide nutritional information, so you can make informed choices.

Stretching both before and after your workout can be beneficial. Dynamic stretching before a workout helps prepare your muscles, while static stretching afterward can help with flexibility and recovery.

Progress can sometimes feel slow, but consistency is key. If you feel like you’re not seeing the results you expected, reach out to your coach to review your program and make any necessary adjustments. It’s also important to track progress in different ways—such as strength gains, energy levels, and overall well-being—since the scale doesn’t always tell the full story of your success.

While occasional alcohol consumption may not completely derail your progress, it’s important to be mindful of how it can affect your fitness goals. Alcohol can impact muscle recovery, hydration, and the quality of your sleep. Additionally, it adds extra empty calories to your diet. If you choose to drink, try to do so in moderation, and be mindful of how it fits into your overall nutrition and training plan.

It depends on your preference and what feels best for your body, but here’s a general guideline:

• Pre-workout: Eating a small meal with protein and carbs about 30-60 minutes before your workout can help fuel your performance and provide sustained energy throughout your session.

• Post-workout: Consuming a protein-rich meal within 30-60 minutes after your workout helps with muscle recovery and growth. Including carbs will replenish your depleted glycogen stores and restore energy levels.

Monitoring your heart rate can be helpful, especially if you’re aiming for specific fitness goals like improving cardiovascular health or maximizing fat burn. By staying within your target heart rate zone, you can ensure you’re exercising at the right intensity. A heart rate monitor or fitness tracker can provide real-time feedback to adjust your intensity levels during your workouts for optimal results.