What to expect - The Access Plan
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Welcome to day 1 of the 10 Week ‘Access’ Plan. Hopefully you’ve had a chance to read through your Welcome Pack, but if you haven’t yet, take some time to do this over the next few days as it provides some helpful information about the app and your programme. This blog will provide a brief outline of what you can expect over the coming weeks.
Workouts
This plan gives you unlimited access to 26 different workouts including Cardio, Full Body Resistance and Abs Blast, in addition to Stretch and Foam Roller sessions for your recovery. These workouts are not scheduled in your calendar (as they are with some of our other programmes), so you can do them On Demand and you are in charge of which sessions you complete on which days. It is a good idea to look at your week ahead and put the sessions you want to complete into your calendar. This is mentally committing to doing the sessions and when you have planned them into your week, you are much more likely to train. To schedule a session on a particular day, select the calendar icon from the bottom bar, then select the day you would like to input a session. Then click ‘Workout’ and select the session you want to complete. It will then automatically transfer into your calendar. We suggest taking some time each Sunday to plan ahead your week of workouts.
We advise taking some time to browse through the sessions over the next couple of days and start to plan which you would like to do. When you log in to your training account, you will see a ‘Workouts’ icon and this is where your sessions are located.
If you need them, full instructions on how to log a workout can be found in our Frequently Asked Questions. By logging or prescheduling your workouts, we can see how you’re doing. Within each workout there is a video demonstration for every exercise. It is best to watch each of these in advance of the session you are about to complete to familiarise yourself with them. You can then select the right level for you and ensure you’re aware of good technique. In your rest periods between each exercise, you can refresh your memory, but you won’t have to watch the whole video (which might cause you to cool down).
Nutrition
Our programmes place equal importance on exercise and food intake in order to achieve results, and our app links up with your Apple Watch, Apple Health, FitBit and MyFitnessPal accounts so you can accurately record what you eat. An individual calorie goal is not part of this programme although, if you have previously completed either the Online Body Transformation or Evolve Programmes, the calorie goal we calculated for you at the start of that plan will remain on your app dash and relates to the data you entered at that point in time. It’s a good idea to log your calories, even if you don’t have a calorie goal. It has been proven that tracking what you eat makes you more mindful about your calorie intake and has a beneficial effect on overall health and wellbeing.
Tracking Your Progress
If you’d like to, you can add your weight, measurements and progress photos at any point of the programme. Please refer to our Frequently Asked Questions for a detailed video tutorial and instructions on how to do this. There is also a Fitness Assessment session which can be done at the beginning and the end of the programme. Again, this is not scheduled into your programme but down to you if you would like to complete it.
Group Chat
On Friday we’ll add you to a group chat so you are able to connect with other people using the app. It has been proven that being part of a group when participating in an exercise programme is fantastic for motivation and means you are more likely to stick to the programme.
Enjoy!
It’s likely that you signed up to this programme to make a positive change to your lifestyle, to enjoy movement and feel the many benefits of exercise. Now is the time where the good intentions turn into hard work! We’re with you all the way and we hope you enjoy the journey!