We're sure you have them and while we may not have all the answers, we do have some! If you can't find the answer below, drop us an email and we'll do our best to answer them.

Where do I find my plan once I've signed up to the online platform?

You'll find your plan and all documents / videos needed to get you started in your files tab. Simply click the file tab on your toolbar and then "files assigned to me". You'll then be able to download all of your plan and watch the helpful set up videos.

When should I check in with my coach?

You have a weekly check in window with your coach every Sunday.

Can I change food in the custom diet plan I have been assigned?

Of course. The custom plan is designed to hit calorie and macronutrient targets based on your body weight. However, you can amend meals or swap meals out as long as you are sticking to the calorie targets you've been set. We've given you advice for using apps like "my fitness pal" which allows you to track your own food if you wish or you can track your food via our online platfrom and app. Always consult with your coach in your weekly check in if you're unsure.

Do I need a gym membership?

All plans apart from the "Home Improvements plan" require a gym environment to perform the exercises. The "home improvement plan" can be performed in the home.

Can women do the programme?

Of course. The workouts are designed to be scalable for everyone, regardless of gender or training experience, and the nutrition principles and recipes work for all, too.

What should I do if I miss a workout?

Don't panic! Life happens. Simply do it the next day and push that day's scheduled workout or rest day back a day. If you miss a few days, simply start from where you left off when you get back to it.

Do I need to do all the workouts in the set order?

No, you can perform the workouts in any order depending on how your body feels. However it is advised to try and stick to the order in which you have been advised as the workouts have been designed to maximize your output and return.

Is it better to do the workouts in the morning, the afternoon, or the evening?

Whatever works for you is best. It doesn't matter when you do them as long as you get them done!

I don't have enough time to do the whole workout.

If you're in a rush and simply have to cut the session short then just get as much done as you can in the time you have.

Can I do any exercise on a rest day?

Active recovery, through a gentle 30-minute jog or some stretching or yoga, can be even more helpful than a complete rest. Just make sure you take it easy. Your rest days are important so you have plenty of energy to put into the body fresh fitness plan with maximum intensity.

Can I do other training like football, running, group classes or yoga around the programme?

This depends on your recovery. You may be a beginner in which case you might find that you are way too sore to even think about a game of football or tennis. On the other hand, you may have more gym experience and therefore have a slightly better recovery. It all boils down to how your body feels. You will risk injury if your body has not fully recovered from a session and this could hinder your programme.

I'm struggling to get through all the sets and reps or finish the workouts

That's OK. There's ways to make almost any move easier, and as long as you're doing as much of each session as you possibly can, and following the nutrition plan, you'll see improvements from week to week. Use your weekly check in to send workout feedback to the body fresh fitness team. We will make adjustments where needed. The trick is to keep on going and making weekly improvements. When logging your workouts via the app or web browser you are able to swap out exercise and amend the workout. If unsure watch the "how to video" located on the "need help" tab at the right hand side of the home screen. Please note you will not see this when using the app so log into a web browser of use a laptop / PC to view.

I'm finding the workouts too easy

Ok so you're finding the workouts too easy. So simply make them harder. Use a heavier weight. Do more reps. Add in another set. Work in more supersets, giant sets pyramid sets etc. This is another reason the full online training package is your best option! We will be on hand to adjust the plan for you so please send us feedback in your weekly check in.

I'm going on holiday mid-way through the plan. What should I do?

Obviously, holidays can make sticking to a strict training and nutrition plan almost impossible. We will devise a strategy that will help you stay on track as best as possible through your holiday period. Simply message your coach on your weekly check in and we'll start getting your survival package ready!

I'm not seeing any results! What's going on?

Don't panic! This is why we are here. The full online training package means you will be issued your personal coach to help you through the whole process! Make sure you are logging all of your food via the my fitness pal app or via our online platform and take full advantage of your check in window. This is where feedback can be assessed by the Body Fresh Fitness team and adjustments made to you plan. Our team will look at your food diary and training plan and make the necessary changes needed to get back on track.

What if I pick up an injury?

If you pick up an injury we suggest to consult your GP immediately and inform your coach. We will be able to make the necessary assessments for you and provide feedback for next steps.

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