THE BODY CONFIDENCE PLAN
App login troubles
Firstly, just check you're definitely using the correct email you signed up with
How oftern do workouts change?
Workouts will be automatically updated every month. This allows your body to get the most out of each phase of the program before leveling up
Why doesn't it tell me what weight to use?
It's very, very hard for a trainer to select the correct weight for you initially. By leaving it blank it teaches you to find the right weight and intensity for yourself.
Where are my workouts?
Inside the app at the top right there are 3 horizontal lines. We call this the hamburger, if you click here it will give you a drop down of around 12 tabs you can access to help you along your journey. I really encourage you to look in every single one as there are gems in them all
Can I share my membership details with anyone else?
Strictly not. This program is my livelyhood, so sharing passwords is prohibited. We can see who signs in so if an unknown user signs in they will be shut down
Can I eat take away on the plan?
Sure! You can eat anything you want on the plan as long as you stick to your calories. Just consider a take out as a treat & something you limit to once a fortnight or so
What happens if I go off-track?
Nothing! Just hop straight back on as soon as you can. And don't worry about it, everyone will have little wobbles here & there. The quicker you can just get straight back on with it the quicker you can continue getting results
What If i'm going on holiday? What should I do then?
Look, you're on holiday, enjoying yourself should be your number 1 priority. That said, try not to completely erase all your hard work & pig out non-stop.
Where's the best place to get protein?
I've only ever used one place; www.myprotein.com
Do I have to train on the days set?
No of course you don't. I've set the days up the way I have as it allows a day in the middle to recover. This is optimal if your diary allows so
How can I get my steps up?
Try & walk everywhere for starters. Walk to work, walk to the shops, walk to do the school run
What else can I do to move more?
Tennis. Football. Squash. Badminton. Netball. Hockey. Indoor rock climbing. Hiking. Swimming. Rowing. Use cardio machines in the gym. Dance classes. Zumba. Roller blading. Ice skating. Spinning. Barre classes. Body pump. Trampoling. Take the kids to the park. Long dog walks. Youtube cardio workouts. Gardening. Housework & cleaning.
Why don't I feel sore after a workout?
We feel sore after we train when we've done something our bodies not used to. For example I might not feel very sore after my weight session but if I did something i'm not used to, like went for a swim, I'd be very sore tomorrow
What do I do if i'm really sore?
If you're REALLY sore it might be an idea to push your next workout later in the week if you can, just to allow your body to recover
Can I swap a workout for a walk?
Absolutely not. I'm being strict here. No way
How can I stay on track if I've got guests?
Try & plan ahead. Are you eating out? Look at the meny first?
Do you have to calorie count?
To some degree, yes. Understanding how many calories are in the foods you eat everyday is an important step to getting lean & staying in shape forever
Failing that, recording your favourite foods to give you a rough idea
How can I drink more water?
My favourite tip is to carry a big water bottle wherever you go. I used to use an old milk bottle, but now have a 2l bottle that doesn't leave my side. If it's near you, you will drink more, it's as simple as that
Can I drink tea & coffee on the plan?
100% - There's nothing you can't consume on the plan. Both are very low calorie anyway
Why do I get headaches after starting the plan?
There are a few reasons that spring to mind:
Do I have to follow the training plan exactly?
I'd very strongly recommend it yes. The plans been built the way it has for a reason, nothings been left to chance. It's a tried & tested program that has helped lots of women get in great shape, so I would keep it as close to exact as you can (:
Can I add in extra weight days?
I wouldn't recommend it no. An extra weight session might be a little too much & not give you enough recovery time for your next session
Can I still drink alcohol?
Yep, you can indeed, Just bare in mind alcohol is a source of empty calories, meaning they wont fill you up. So spending 200 calories on a glass of wine every evening will mean you have to eat less real food that will fill you up & help your performance / health
How to not feel tired after a workout?
Try & keep you workouts short & sharp, they should never take you longer than an hour. Also eating your meals around your training will help. If you find your tired after every workout try & time it so you eat your next meal shortly after you finish training
What happens if I go over my calories?
Nothing, just carry on as normal as quickly as you can. To lose weight we need you in a calorie deficit, if you eat over that you'll be eating around the calorie maintence mark. If this is done enough times it just mean your weight will stay the same
How do I know how many calories to eat?
Why didn't I lose weight last week?
This is COMPLETELY normal. Our weight fluctuates all day every day. Every time we drink water, have food in our system, need the loo, drink more alcohol, eat a lot of carbs or are experiencing hormone changes our weight will change
Why haven't the scales changed yet?
It could be a lot of different things, like weight fluctuations, you've put on muscle, you're eating more than you think, you drank a lot of alcohol
Can I workout twice a day?
If you're doing weights & then cardio, crack on
Does it matter if I do all my workouts in a row?
It won't always be possible, but try your hardest not to. This won't allow for adequate recovery
But of course if that's all you can do due to your diary then crack on!
What happens if I don't get enough sleep?
You'll find it harder to stick to the plan. When we aren't getting enough sleep we'll be hungrier, more snacky, it will take us longer to feel full up, we'll be less active & we'll more likely skip workouts
Can I still smoke?
This ones totally up to you. You can of course get great results following the plan & still smoking but if you're here to really dial into your new healthy lifestyle it might be an idea to knock it on the head
What should I pack in my gym bag?
Always keep your trainers, shorts/leggins, a top & a hoody ready to go
What snacks should I take to work?
Snacks like fruit, popcorn, nuts, greek yogurt, processed meats, instant porridge pots, sugar-free jellys, protein bars/shakes, hard-boiled eggs, rice cakes & sliced vegetables make good snacks when on-the-go
Where can I get meal ideas from?
Check out all the recipe eBooks inside the Nutrition section, aswell as the example nutrition plans I've put together
Failing that Instgram pages will help. Head to the search bar & type in "#healthymealideas" & you'll find enough to last you the next 10 years!
What milk alternatives are best?
If you're not drinking milk for whatever reason, then my go-to is almond milk. I think it tastes great, it's lower in calories & if you're intolerent to dairy, will save you the bloat
What are the best sources of vegan protein?
Getting protein from vegan sources is much, much harder. Take a look at this infographic to get an idea. Quorn & protein supplements will probably be your best bet
What happens if I miss a meal?
Not a great deal, it just means you can have more to eat at your next meal. You might even find this advantagous!
Do I have to have breakfast?
Absolutely not. You might actually prefer not to as you can have bigger portions for lunch and/or dinner. Don't worry so much about when you eat, as long as you're eating your set calories you'll still get results
What happens if I miss a workout?
If you simply haven't got time in your week for a workout then don't worry about it, just skip it that week. It isn't advisable to miss a workout but shit happens ey. If you're feeling particulary hardcore you could even squeeze that workout into your following
What happens if I'm ill?
If you're ill to the point where you can't train, then don't worry at all about the plan until you're feeling better. Also, don't cancel the direct debit as this will terminate the plan & you'll be left with half a program which is useless
Should I train if I've got a cold?
This ones kind of up to you. You'd be absolutely fine to train with a cold, but it depends if you train in a busy gym. We don't want you giving it to half the members there
Can I still have sauces?
Yeah sure, just. bare in mind they all have calories in. Especially sauces like mayo, ranch dressing & even some lighter dressings are mainly just olive oil. So be wary. It's always interesting to workout how many calories are in them so pop the measurements into MyFitnessPal - I think you'll be suprised!
Should I avoid sugar?
If you're following the plan, you'll naturally be avoiding sugar pretty much anyway. Sugar isn't as bad as people make out, it's mostly the foods we find sugar in. Foods like doughnuts, cakes, sweets, chocolates etc are all foods that have zero nutrient value & are brimmed with calories
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