Week 0 - What to expect - The Maintenance Programme

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Welcome to day 1 of the 10 Week ‘Maintainance’ Fitness Programme. 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. This is Week 0. It is a ‘Preparation Week’ where you can familiarise yourself with our app and get set up for the weeks ahead. Whether you haven’t trained for a while or you’ve just finished another of our programmes, having a week to reflect on your goals and record your current stats is always helpful.

Tomorrow we will send you a message with guidance on taking your current measurements. From previous experience we have found that the participants who complete this at the start of any programme are more motivated throughout and are most likely to stick to the plan. It is important to retake your weight (if you haven’t done so in the last week) and your measurements (if you haven’t done them in the last month) and to add them to the app. (You’ll find instructions on how to do this in our FAQs).

On Wednesday we will message you with instructions on how to assess your current fitness levels.  These can be really interesting to compare with your results at the end of the programme to see what has improved and by how much.  You’ll need to be ready to go outside for part of this test (walking or running for a short period of time – whichever you feel able to do), so have your trainers at the ready.

Provided you have completed your eConsultation Form and updated the app with your current weight, we will be able to send you a personal calorie goal on Friday. Because the programme is for ‘Maintenance’, the daily calorie goal we calculate for you is to remain at your current weight.

The aim of Week 0 is to help you to prepare, both mentally and physically for the coming weeks and to ensure you get the most from the programme.

How are the sessions structured?

You’ll receive 2 scheduled workouts per week which will get progressively more challenging as the weeks go on. Obviously the more sessions you complete the better it is for your body, so if you can repeat one of the sessions to get a third workout in per week that would be fantastic. To keep the balance in the programme, one of your weekly sessions will be cardiovascular and the second will be resistance based. You’ll receive clear video demonstrations for each exercise so you can ensure you are performing them with good technique.

The reason for this programme structure is to maintain your current weight and level of fitness and to reinforce good exercise & dietary habits.

What else will I receive?

Besides your 2 weekly workouts we are also going to focus on maintaining/building good habits. Every week we will send you a ‘Good Habit Target’. This is going to give you a small and manageable target to hit throughout the week which will be beneficial for your physical and mental health. It won’t be overwhelming but these small goals will form part of an overall healthier and more mindful lifestyle.

When will I receive my workouts?

You will receive your weekly workouts every Monday and Thursday. It’s a good idea to try to get your first session in on the Monday as it will set you up for the week ahead. We know that this may not always be possible, so the app allows you to move the session to a different day if need be. We would like to encourage you to record additional workouts into your own calendar (refer to the FAQs for instructions on how to do this). This could be your own activity or repeating your weekly session. Good things come from good intentions, and if we can block out time in our schedule to exercise we’re more likely to do it!

It’s likely that you signed up to this programme to make a positive change to your lifestyle, to maintain your current weight/fitness level and most importantly to enjoy movement and feel the many benefits of exercise. We’re with you all the way and we hope you enjoy the journey!