WHAT HAPPENS IN A FREE CONSULTATION?
I find out about your goals and your lifestyle and advise you on the best program for you. I will happily answer any questions for free, including health and fitness questions that don’t relate to training with me. It’s also my chance to show you how I can help you enjoy achieving your goals with me. It’s 100% private and confidential. The consultation is around 30 minutes, we can do it online by Skype or other social apps or we can have an appointment to see each other in person if you are living in Sydney. I will give you some great advice for your fitness journey and the way I can hand you achieving your goals.
You’ve got nothing to lose and everything to gain. Get in touch with me.
HOW DOES THE EXERCISE PROGRAM WORK?
The training format includes a customized training program based on your body, fitness goals, and time.
My program is about building a healthy lifestyle, including your diet and making exercise a habit, so I personalize your drill. I’m always inventing new, exciting ways to challenge your body so you will never get bored following your program.
You also won’t ever hit a plateau with my program. Did you know that if you don’t mix up your workout routine, your progress will flatline? The reason is that when you perform the same exercises repeatedly, they become easier over time and your body gets used to them. Your body can adapt to a workout routine in just 6 weeks!
That’s why it’s so important to change the intensity and add variety to your workouts to keep challenging yourself.
HOW DO I ACCESS THE WORKOUTS?
I will send you your workout and meal plan after you become a Fit On Beat member.
CAN I DO THIS PROGRAM AT HOME?
Yes! My program is all online so you can train anywhere in the world. My program includes both a home and a gym option for each workout so it’s perfect for working out at the gym, at home or when you’re travelling.
If you decide to train with me in person, it can be at a gym or outdoor.
HOW LONG ARE THE WORKOUTS?
The programs are 30, 45, or 60 minutes depending on your personalized training schedule.
WHAT EQUIPMENT DO I NEED?
That depends if you choose to work out at the gym or at home.
For my home workouts, having the below equipment would increase your exercise variety.
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Dumbbells (light, medium and heavy)
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Chair/step/bench
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A long resistance band (light, medium)
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Mini band
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TRX band
WHICH WEIGHTS SHOULD I CHOOSE FOR EACH EXERCISE?
When choosing weight, it always depends on the exercise and your fitness level. Form should always be your priority, and you should always be using a weight that challenges you without forcing you to complete the movement in an unsafe way.
When I recommend reps for exercises, choose a weight that is challenging enough for you that the last 2-3 reps burn and feel challenging without sacrificing your form. For the timed circuits, choose a weight that is challenging enough to keep the movement fluid for the time, but again not sacrificing form. If you are not sure what weight to start with, always go lighter and increase the weight on the following circuit.
HOW DO I MAKE SURE I AM GETTING STRONGER?
You will become stronger in many different ways, muscular strength, muscular endurance, cardiovascular endurance and mental strength. For muscular strength, you should make sure you are increasing weight on your second and/or third round for REP circuits (unless directed otherwise in-circuit notes). When you increase your weight, you should have to decrease your reps. If you feel that you can easily exceed the recommended REP range that is a great indicator that you should increase your weight. For muscular endurance, you should aim to keep your movements fluid and at a steady pace for your TIMED circuits. Try not to stop for the time stated in the circuit notes. To become stronger in this area, try going a bit quicker to fit more reps in the time recommended. Your cardiovascular endurance will be built over time from doing the workouts. Full-body workouts will have a cardio element to them in timed circuits. Building your cardiovascular endurance is about being consistent. Mental strength is something you should be aware of. After each workout focus on celebrating your wins – no matter how big or small they are. Always leave a workout with positives – even write them down! You should also make sure you are correctly fueling your body.
SHOULD I WARM UP AND COOL DOWN?
It’s important to warm up before a workout and cool down after. I suggest taking 5-10 minutes to warm up your body before your workout focusing on mobility and blood flow. After your workout focus on some light movement with stretching and/or foam rolling to help prevent muscle soreness and tightness
THE CIRCUITS ARE TAKING ME A LONG TIME TO COMPLETE, IS THAT NORMAL?
It’s totally normal for my workouts to be taking a little longer while you’re getting used to the new style of training and maybe need longer rest breaks between circuits. I strongly recommend you take your time and get your form right by watching video demos and reading the descriptions of each exercise before you begin. Just keep going for as long as you have and don’t feel guilty if you don’t finish all the circuits every time – remember, the fact that you are moving your body and challenging yourself is THE most important thing. You will see results as long as you are consistent, and gradually you will find you get through more of the circuits. If you find that after a while you are not moving through the circuit quicker try setting up a timer to help you become aware of how much rest you are taking between exercise and rounds.
DO YOU FOLLOW THIS PROGRAM YOURSELF?
Yes, I have my personalized training program based on my different fitness goals in different timeframes.
WHEN WILL I SEE RESULTS?
It’s important to understand that my program is about building a healthy lifestyle and making exercise a habit. There are no quick fixes when it comes to health and I’m building a program that you can stick with for the long term. We’re all different which is why we’ll each see results start to appear at different stages of our fitness journey, but I can guarantee that if you are consistent your body WILL start to change. You will have more energy, you will be stronger and if you combine the workouts with a healthy balanced diet then you will see the physical change.
While I’m not going to promise to “help you drop 5KG in 10 days” (it’s neither healthy nor sustainable!) I do believe it is important to set yourself specific goals to help you maintain your new habit and keep motivation high.
I’VE GAINED WEIGHT SINCE I STARTED A COUPLE OF WEEKS AGO! WHAT IS GOING ON?
When you start a new type of workout your body will go through changes in the beginning. When you put your body through new types of exercise, it puts stress on the muscle fibres. Your body will respond by temporary water weight gain. Your body will heal these micro-tears by retaining some fluid (water). This is a short-lived change in the muscle.
I’M SO BUSY, HOW CAN I FIT YOUR WORKOUTS IN?
The personalized training program is based on your availability and fitness goals. You have the total flexibility to fit my workouts in either at the gym or at home.
HOW FIT DO I NEED TO BE TO START YOUR PROGRAM?
You can start my program no matter where you are on your fitness journey because each of my workouts can be tailored to your fitness level. The FIT ON BEAT Team is made up of such an amazing range of people, from fitness newbies to seasoned pros, from postpartum moms to more mature ladies. Everything can be scaled up or down.
I CONSIDER MYSELF TO BE QUITE FIT, WILL YOUR PROGRAM STILL CHALLENGE ME?
For sure! The great thing about my programs is that you can progress and enhance your fitness level and strength no matter what your level is. That means you will never hit a plateau and never get bored.
I WANT TO IMPROVE MY STRENGTH, IS YOUR PROGRAM RIGHT FOR ME?
Definitely. My program focuses on strength based movements and exercises to help you build muscle and endurance.
AM I TOO YOUNG / OLD?
No way! You can reach your goals at any age. My program can be scaled up or down to suit your level. However, if you are concerned, please speak to your doctor before starting.
CAN MEN DO YOUR PROGRAM?
Yes! Men can do my program too depending on their fitness goals.
HOW DO YOUR MEAL PLANS WORK?
The meal plan is what I eat. As someone that cares about looking after my body, I’m mindful about my diet, and because I want this to be sustainable, I plan each weeks’ meals to be fun and have a lot of variety, just like the workouts! I optimise for recipes that are relatively low effort and use ingredients efficiently so that you can save time, money, and avoid waste.
If you are following my meal plan, then my goal is that you are learning how to eat healthily and choose balanced nutrition options because I know no one can follow a meal plan perfectly all the time.
DO YOU PROVIDE A GROCERY SHOPPING LIST?
Yes, the meal plan includes the grocery shopping list.
WILL I STILL GET RESULTS IF I DON’T FOLLOW YOUR MEAL PLAN?
No matter what happens, my program is going to make you feel fitter, stronger and give you more energy. You will see visible results from my workouts as long as you are making sensible, balanced nutrition choices. You don’t need to follow my meal plan to do that, but I definitely recommend reading up on diet and nutrition to make sure you have the tools you need to make good choices!
WHAT IF I HAVE SPECIAL DIETARY REQUIREMENTS?
My meal plans can also be customized considering your special dietary requirements, vegetarian, vegan, keto, low carb, dairy-free, etc.
WHAT IF I DON’T LIKE THE RECIPE, CAN I SWAP IT?
Yes. I know everyone has different tastes so you can always swap a recipe you don’t like for something you prefer from another day.
I HAVE A FAMILY, CAN I COOK THE SAME FOOD FOR THEM?
Yes, definitely. I want my nutrition plan to be efficient and easy to follow so my meals cater for everyone. You’ll just need to adjust the quantity of ingredients for each recipe when cooking for extra people.
DO YOU FOLLOW THIS MEAL PLAN YOURSELF?
Yes, I do! Of course sometimes I will eat out or grab something for lunch, but these really are the meals I eat myself so I know you’re going to love them.
I NEED MORE HELP, HOW DO I GET IN TOUCH?
No problem, I’m happy to help. Please send me a message through MY EMAIL so I can assist you further.