General
We understand things are sometimes out of your control. While we do have a strict cancellation policy, we also live in the real World. If you cannot make a session and cannot cancel within the 2 hour cancellation period, please text or email us ASAP.
This is called the ‘Power Down’ which runs from 10pm to 7am.
Meaning, if you have a class booked for 7am, the 2-hour cancellation policy still applies but with the nightly blackout, you would need to have this canceled before 8pm the night before.
This is normal and nothing to be worried about, it’s caused by something called Delayed Onset Muscle Soreness or DOMS.
DOMS is just that pain you feel 24-72 hours after a training session.
It’s normally at its worst around the 48 mark and is caused by micro trauma of your muscle, it’s nothing to worry about though.
It happens to pretty much everyone when they start a new exercise plan.
It might sound counterintuitive but the best thing you can do is get moving again, this will help reduce the soreness and stiffness that you’re feeling. A light walk or some yoga will do the trick.
So, when the DOMS hit, avoid the temptation to stay at home, get yourself back into the gym, get warmed up and get going – you’ll feel much better for it.
Going for a short walk on your non-training days can help with this too.
NUTRITION
Remember, everything we teach is based off evidence-based principles. The key is making those principles work for you without it being unrealistic.
If you’re finding things hard, you are probably taking on too much too soon.
We want to build habits here so the solution is simple for now, take on less until that becomes easy to do.
Instead of trying to change your whole diet overnight just start by drinking more water and work from there.
No, No and No again!
Carbs are our bodies main source of energy.
The only thing that will cause you to gain body fat is if you consistently consume more calories than your body needs (calorie surplus).
Carbohydrate consumption does not cause fat gain if you’re consuming less calories than your body needs (calorie deficit).
You do not need to do a detox. Detox diets and shakes have NO evidence to support their effectiveness.
We have multiple organs that work consistently to detoxify our bodies – good nutritional habits will help these organs function optimally, that should be your focus.
Detox shakes or diets may cause rapid weight loss causing you to feel better in the short term. This weight loss is due to the extreme calorie restriction rather than to any form of magical ‘detoxification’ process.
This weight loss is nearly always temporary, firstly because such drastic calorie restriction is not sustainable and secondly, nutritional habits were not changed or improved so once the ‘detox’ is over, you go back to your normal eating habits and the weight comes back too.
TRAINING
This is completely normal.
You will get the grasp of the exercise names as the weeks progress, but either way, it’s irrelevant because your coach will be taking you through every step of the workout regardless.
This is something all our clients ‘get the hang of’ after weeks/months of training so it’s nothing to worry about.
You’ll also have some great coaches to help you and If you’re training on your own you’ll have everything you need on the app to guide you through your workout.
Yes.
You do not need to do extra sessions on top of this to get results.
More is not always better and is context specific based on your goals.
If you have an event coming up a holiday, wedding a run or a competition we can help you navigate your training to reach that goal.
If you’re injured, please let your coach know ASAP.
We will
a) Adjust your training program to work around your injury so you can still train and make progress
b) Give you advice on recommended therapists to visit
I really wish this was true 😂 but it’s complete BS.
No, there is a few reasons for this.
A; Building muscle takes a long time. Months and years of lifting weights (heavy) and eating a lot of calories.
B, for females it’s even harder because females lack the amount of testosterone needed to develop large muscles.
What lifting weight will do is make you fitter, stronger, healthier and less likely to get injured.
So let’s get lifting
