Workouts & Nutrition

It’s my first time doing resistance training. What should I know?

Don’t sweat it - quite literally! Resistance training isn’t like cardio where you’re expected to work up a high heart rate and sweat loads when you train. The reason for this is that we’re not using resistance training to lose weight, that comes from your nutrition and steps, we’re using it to improve our body composition and feel stronger.

That doesn’t mean you’re going to get muscular, unless that’s your desired goal, just that you will have enough strength to go about your daily life and play with your kids, and take in the shopping, and go up the stairs without the aches and pains you’ve maybe become used to. 

The most important thing to do is go slowly, and pay lots of attention to your form to make sure you’re doing the exercises in a safe manner and targeting the correct muscles. 

You will find videos for all exercises explaining how to do them, showing the correct form, as well as the most common mistakes people make with the different exercises.

For exercises with a set on each side of the body, what weight should I record?

If you are doing an exercise which involves a set on each side of your body, we recommend using the total weight you’re using per rep, and setting the reps as the number done on each side. 

For example, if you did a Bulgarian split squat with a total of 5kg weight per repetition, for 12 repetitions on each side, you would record the weight as 5kg, and the repetitions as 12. 

Why are some of my exercises grouped in colours?

If you see two workouts grouped together in the same colour, that means this is a Superset. That simply means that you do 1 set of the first exercise, immediately followed by 1 set of the second exercise, and then take your rest.

You then repeat this for the total amount of sets in the workout. So for example if you had a Superset of Goblet Squats and Bulgarian Squats, you would do:

1 set Goblet Squats, 1 set Bulgarian Squats, 120 sec rest;

1 set Goblet Squats, 1 set Bulgarian Squats, 120 sec rest;

1 set Goblet Squats, 1 set Bulgarian Squats, finish exercise.

Can I change the exercises in one of my workouts?

Yes, absolutely! You can do so temporarily (for just one workout) or permantently (for all future workouts of the same kind).

To make a temporary change to a workout, open the workout you’d like to adjust and click Start Workout. Next, tap the three dots in the top-right corner of the exercise you want to change, and select the option that works best for you.

To make a permanent change to a workout, open the workout but don’t click Start Workout. Instead, like previously, tap the three dots next to the exercise you want to change and select your new option. The modification will then be saved permanently.

Can I do a hybrid of Gym and Home workout plans?

At present it is only possible to select either Gym or Home Based workouts. However, you can always swap out exercises to find ones that are suitable for the gym or at home. 

Therefore, if you want to do 3 days total, 2 at home and 1 in the gym, you can select 3 as your desired number of workout days, home workouts as your preference, and then edit your third day of workouts to include gym based exercises.

If you encounter any issues with the above, give us a shout on [e-mail], and our Coaching team will happily help you out.

Can I change the measurements in recipes to cups and ounces?

Currently, all of our recipes are in metric measurements, that is to say grams, millilitres, and degrees Celsius. We plan on adding the option for imperial measurements in the future.