FAQ – Learn More About LYB Fitness

How do I sign-up?

What do I get when I sign-up?

When you become a member of LYB, you’ll gain instant online access to our members-only section where you can easily access all of your content.

Your members-only content includes:

I just signed up but I never received a confirmation email.

Please be sure to check your spam/junk mail folder and then mark our email as unread. Be sure to add our email to your list of contacts to prevent further communication from us ending up in your junk mail. If you can’t find anything please send us an email: Micaela@loveyourbod.fitness

Is this an app? Can I use the workouts on my iPhone/Android device?

Although LYB isn’t an official app yet, you can easily access your workouts by using your mobile smartphone, as well as through your tablet, laptop, and desktop computer with our mobile-optimized interface. We look and work JUST like an App!

 

Is LYB for weight loss?

At LYB we’re committed to helping people improve their physical fitness, mental health, and body confidence. Through our fun, creative, and unique online workouts, and community of strong like-minded women, we believe we can help empower you to become stronger on the inside and out. If weight loss is your goal, we would be more than happy to help you! To facilitate weight loss you must be in a calorie deficit. Be sure to use our calorie calculator to figure out how many calories a day you should be eating in order to facilitate the weight loss you are looking for. We also have the 28-DAY LEAN Meal Plan Guide which is designed specifically for fat loss. This is included in your membership!

What results can I expect?

The benefits of regular exercise can include fat loss, increased strength, muscle definition, increased cardio capacity, more confidence, less stress, better sleep, and through our exercise video demonstrations, we’ll help you improve your form & technique.

Can I get a refund?

Please contact us if you are dissatisfied. We’d like to understand how we can improve our service.

Can I cancel at any time?

Yes, you can do so in your account settings here. However please send us a quick email too to let us know if there is anything we can do to improve our program. We would love your feedback.

Who do I contact if I have a question?

Email us here for any questions you may have and we’d be happy to assist you. You can also join our FB Community page and ask questions specific to the program there too!

I just joined, how do I get started with my program?

Click here to log-in to the members-only area. Download the Workout Guide from the downloads section.

How can I easily access my program from my mobile phone?

To set-up, an LYB icon on your home screen is very easy to do. While on the LYB website just click the options button at the bottom of the browser page. Select “add to home screen” and your browser will create you an LYB icon for you so that you can easily have 1-click access to LYB.

I’m having technical issues with the site, what do I do?

Please email us as soon as possible so that we have our tech team on it immediately.

Is your program available in other languages

Although our program is only available in English, through our video demonstrations we have often found that despite language barriers, people are often able to follow our workouts anyways. We have members from across the globe!

Is the 30-Day Challenge really free?

Yes! Join our FREE 30-Day MOVE Fitness Challenge Here! OR, if you want a more advanced challenge – click here for the WORK challenge!

When you register for the challenge, you’ll begin to receive your free daily workouts the very next day. All mobile-optimized workouts will be delivered directly to your inbox! No Equipment Needed! We recommend that you register the day before you want to begin! A 4-week meal plan and journal are also included.

 

How can I connect with Micaela other members who are also following LYB?

We think it’s important to create a community to help each other maintain a level of consistency of exercise. Hearing other women’s stories, their day to day struggles and their triumphant can be motivating. Be sure to like and follow us on our Facebook page and join our conversations with all of the other amazing LYB members in our private Facebook Group who are going through the same workouts are you are. Please don’t be shy – Ask Micaela ALL your questions. This is what she is here for – to help you reach your goals!

What makes LYB any different from other online fitness programs?

Love Your Bod was born to stand out from the rest. We’re here to rebrand exercise, and we’re making it playful and fun again! With workouts such as “Oh My Quads Becky!”, “Buck Furpees”, and “Running Harder Than Mascara” you’ll see that our collection of over 250+ online workouts are uniquely challenging, creative, and enjoyable.  We give you the tools you need to help you reach your goals and we want to empower the f**k out of you to love yourself just as you are right now. At LYB we’re committed to helping women improve their physical fitness, mental health, and body confidence. With our online workouts and community of strong like-minded women, we believe we can help empower you to become stronger on the inside and out. There are no “before and after” photos, no fitness models, no sponsored supplement partnerships, and no lies. We promote ethical fitness practices and we want to help provide you with sustainable nourishment. You’ll also be able to personally interact with Micaela, unlike other online fitness programs! Send in your questions for our regular Q&A or chat with her in our FB group! We’re here to teach you HOW to exercise and how to make it sustainable!

 

 

I’m only interested in joining one of your Programs – Can I just sign up for one and not the others?

When you join LYB you will gain access to ALL of our programs. That’s over 300+ different workouts to choose from. At this time we do not sell individual programs. Competitively speaking – other programs will charge you the same amount just for ONE 12-week program. The value you get with LYB is unparallelled.

Can I buy the e-books as physical books?

Currently, all our content is digital. You can easily print out your e-books and store them in a binder if you wish, however. Some members choose to have them professionally bound at a local print shop. If you’re just looking to buy the nutrition guides indivdiaully, please go to https://payhip.com/LoveYourBodFitness to purchase & download.

How is the workout program delivered? Is this an e-book?

 

 

The LYB workouts are accessible to you within the membership site. For each workout, you’ll see photos, videos, and a written description of what to do. For no extra cost, our members also have access to printable versions of the 12-week workouts which are in the form of e-books.

Here is an example of what the workouts look like: SO FETCH!

Be sure to check it out on your mobile phone or tablet – We function exactly like an app and don’t take up space in your phone!

What do I do once I have completed one of the programs?

Once you’ve completed one of our programs, you can decide to do one of our other programs, repeat the same program again, or use the workouts at will by using our exercise fluidity approach. It’s important to keep challenging your body in new ways and we hope that you will continue to explore new exercises and workout formats with all of our other programs.

Is there a particular order I should follow the programs in?

Start with MOVE or our Beginner 30-Day Challenge if you’re new to exercise, then choose any one of the others afterwards. WORK is our most demanding schedule with the more advanced moves, so you may want to do a few of our other ones first before attempting WORK. Our intention is to continuously bring you new awesome programs, so be sure to be on the lookout when our 2.0 versions start to roll out!

How do I choose what Program is right for me?

If you’re new to exercise or haven’t been regularly exercising lately, we recommend you start with LYB MOVE or The Beginner 30-Day Challenge so that you can understand the fundamental movements of exercise first before moving on to some of our more challenging programs. If you’re more experienced or have already completed LYB MOVE, feel free to browse our other workouts, programs, and schedules to find what works best for you. Some members prefer to follow the schedules exactly as they are laid out, and will go from MOVE, to PLAY, to LIFT, and then WORK. Other people like to use our workouts at will and make up their own schedules using their favorite LYB plans. Click here for more detailed information on each of our programs!

What equipment do I need?

We have lots of workouts where you don’t need any equipment at all and can be done from home!

Click here for more detailed information on each of our programs.

What do I next once I’ve completed all the LYB workout programs?

Once you’ve completed all the available LYB workout programs, you can decide to repeat any of your favorites. It’s totally up to you. You may also decide to just use your favorite workouts at will and make up your own schedule. Also – stay tuned for all of our new programs and our 2.0 expansion packs! It’s likely that you will never run out of new programs to do with LYB! If you were actually to follow all of our programs from start to end it would take you just over 2+ years.

Who are these workouts for?

LYB workouts are suitable for everyone! Adults of all fitness levels, shapes, genders, ages & sizes can benefit from the LYB workouts.  Much of our content does place an emphasis on women’s health particularly, and at this time we have only used women in our demonstration videos. Many of our members, however, use the programs with their boyfriends, husbands, partners, etc. with great results all around. If you are human – LYB is for you!

 

Are there videos demonstrating the exercises?

Yes, we offer video exercise demonstration videos of all exercises. Each video has both verbal and written instruction. The women in our videos are all real clients of Micaela.

Can I do the workouts from home?

You’ll notice that for ALL of our workouts we offer a variation of the workout that can be completed from home using basic home workout equipment (dumbbells, bands, and ankle weights) for the days you just can’t make it to the gym, or if you only workout using your home gym with minimal equipment. That being said, we feel that our workouts are optimized in a gym setting as the gym offers more diversity of equipment and weights to help you keep your workouts both challenging and interesting. It also forces you to put yourself into a workout midframe which can often be tough to do at home where there are so many other things that you could be doing. If you didn’t know, however, we do offer a program called “HOME” & “FAST” which are both meant for people who want to work out from home with limited equipment. We’re constantly adding in new workouts that don’t require any equipment at all. CAMP is also suitable for someone with no equipment and is great to do outdoors

What do I do if I’m sore after a workout?

 

It’s completely normal to feel sore after a workout, especially if it’s a new workout that you haven’t done before, or if you have been away from the gym for a while. Once you get into the swing of things, you’ll find you become less sore, and that when you do get sore, it’s milder and doesn’t last as long. Make sure you get lots of rest, drink lots of water and stretch to help with soreness when it happens. All that being said, don’t worry if you’re NOT sore after a workout either. It doesn’t mean that it didn’t work – if you can feel your muscles burning during your workout, they’re working! No pain, no gain is a myth.

What if I don’t have or want a gym membership?

That’s totally okay. You can still perform the LYB workouts from home and we offer a complete 12-week program called HOME & FAST where all you need is a pair of dumbbells. As you progress however we do encourage you to buy some minimal equipment. In the meantime, you may just need to modify a few exercises. You can easily substitute one exercise for another using our exercise database of over 800+ exercises. There is so much you can do with just using your own body weight and we’re excited to show you how!

How many calories can you burn during one of the LYB workouts?

How much energy expended during an LYB workout varies for each person based on age, sex, height, weight, the specific workout in question, your heart rate during, and how much energy & focus you put into the workout. Your best bet to track calories burned during your workouts would be to wear a smart fitness device like a heart rate monitor, Fitbit or apple watch, etc. This would give you a relatively good estimate.

What do I do if I have unwanted weight gain during the program?

Gaining weight unintentionally while working your butt off at the gym can be frustrating. The more calories you burn the more calories your body may be craving to help fuel these intense workouts. It could very well be that you’re unconsciously consuming more calories than needed because of this. Make sure you stick to your calorie goals by logging your calories by using a calorie calculator app such as ‘Lose It’. If you already are then you will have to likely decrease your calorie intake. Be sure to check out our blog post on troubleshooting fat loss. Also to note – increased muscle mass can also cause weight gain. Make sure you focus on more than just the scale when it comes to your results.

What if I am too out of shape to complete the workout?

For some untrained individuals, you may find that initially completing the programs to their entirety seems to take more time than what’s stated. This is likely because you are still familiarizing yourself with the exercises and set-up, and because you may need more time to recover in-between the circuits and exercises. As you continue to work out your cardiovascular system will improve, thus your recovery time will also improve. Eventually getting through the full workout within 45-60 minutes will become the standard for you. If your workouts as taking too long to complete in their entirety, just complete 1 less set for each exercise so that you’re able to get through all the exercises within a more reasonable timeframe. If you find that it’s mostly just that you can’t complete a full 60 seconds of an exercise for timed circuits, adjust your weights if needed, lower the time to 45-seconds instead,  or take what we call “mini-breaks” during the exercise. Mini-breaks are exactly what they sound like. You’re doing squats and you’re about 40 seconds in and your legs feel like they can’t do it, or that it’s becoming more difficult to breathe, pause for 5 seconds at the top range and breathe and then keep on going my friend. You CAN do it!

How Many Times a Week Should I Exercise?

Based on the recommendations by various state/provincial, federal, and world health departments and organizations, we recommend 5 days a week of physical activity. How that’s broken down between cardio sessions and strength training sessions can vary from person to person based on your lifestyle and goals. We understand that sometimes this isn’t an option for everyone but do your best to try to prioritize your time and try to make room in your schedule for daily physical activity. All LYB workout programs will recommend between 3-5 sessions per week of exercise. We recognize this isn’t always realistic for everyone so just do your personal best and give as much time as is realistic for you. Doing your best is the best you can do! So, if you can only use our workouts 2x a week, so be it! Any exercise is better than no exercise.

How long is each workout session?

The majority of our workouts range between 20-60 minutes to complete. This includes your time for warm-up, rest periods, foam rolling, and stretching. If you are finding that any workout is taking you longer than 60 minutes to complete, just reduce the number of sets on the program. As you become stronger and more familiar with the programs and set-up you will see that they begin to take less time. Our quickest workouts are in our program called FAST and are all 20-30minutes.

What if have a pre-existing medical condition or injury, Is this program right for me?

Before embarking on a new exercise program with a pre-existing medical condition or injury, it’s extremely important that you speak to your health care provider. You may have to modify certain exercises to make the program more specific to you if you have been given clearance to begin exercise. Feel free to browse through our exercise library to help find exercise substitutions if there are exercises that you cannot do due to your injury or condition. We have a library of over 800 exercises to choose from!

I’m pregnant, can I still do the workouts?

 

For many women its perfectly healthy to continue your workouts that you were doing pre-pregnancy. However, you should speak with your doctor about whether or not exercise during your pregnancy is right for you. There are also certain precautions you should be taking, and you may find that certain exercises don’t bode well for you during your later trimesters. With each trimester your body changes even more and you may need to adjust your programming as you go. Talk to a professional in your area who can help guide you with the specifics that are right for you.

Do you provide examples of the workouts?

Yes. Click here. You’ll gain inside access to one workout from each of our 7 programs. Also, be sure to check out our blog as we often share workouts there too! Or Join our FREE 30-Day Challenge!

I just had a baby, when can I start the workouts again?

Most women are cleared by their doctors to begin exercise again begin 6-12 weeks. It’s important to speak to your doctor about when you personally can begin again. Although you may be anxious to get back into a workout routine, the first 3 months postpartum your body will still be healing, and you may not be getting enough sleep to properly. Give yourself time to heal and rest and follow the advice of your physician.

How quickly will I have results?

It all depends on what results you are looking for, how much effort you’re putting into your workouts, your general consistency, and you’re eating habits. If you’re following our workouts on a consistent basis you should begin feeling stronger within 4 weeks. If you’ve changed your diet and have been diligent, normal weight loss can be between .05-2 pounds per week depending on what your weight was to begin with. If you have a lot of weight to lose you will end up losing more weight per week than someone who only needs to lose about 5 pounds. Generally, if you have been sticking to the plan, you’ll for sure have noticeable results within 4 weeks and visible results within 12 weeks. We hope however that you will see that exercise is more than just about what it can to for us aesthetically. Don’t forget about all of the health benefits including everything that it is doing for your mental health too.

What’s the LYB Exercise Fluidity model?

We define exercise fluidity as the art of simply feeling free to exchange one workout for another workout in order to achieve the recommended weekly exercise requirements. Although we always recommend adhering to our exercise program as closely as possible for best results, we still think it’s GREAT if you do ANY WORKOUT. So, if you decide to do the LYB workouts twice a week, and then do spinning the other three days a week, then that’s totally okay by us! The important thing is to just to stay active and be consistent.

What to Do if You Miss a Workout

Yup, it happened, life got in the way of your workouts. This is inevitable. That’s fine, just pick up where you left off as soon as you can and just extend your time period on any given plan if this happens. So WHAT if it takes you 8 weeks to get through your workout plan! The takeaway point here is – DO NOT BE UPSET WITH YOURSELF WHEN THIS HAPPENS or let it make you go back to old bad habits. This is going to keep happening over and over again, and you need to just get over it when it does happen. Expect this to happen and be okay with it.

How Do I Know How Much Weight to Use for Each Exercise?

 

For each exercise, we have listed the average weight range used for female recreational lifters, but you may find you need slightly more or less weight than what’s recommended. Essentially, you want to choose a weight where you can complete the number of given reps within a set with good form and technique while challenging yourself to a point at which during the last few reps feel difficult to complete. If you’re unsure of where to begin just choose the lightest weight recommended and you can increase or decrease from there. Click here to read our blog on how to choose the right weights.

 

How long should I stick to any specific workout routine or workout format?

 

 

Some people LOVE routine. So, they choose ONE workout and they go to the gym to do that one specific workout for about 4-6 weeks. This is A-ok.  During this time you should be trying to work as hard as you can at each and every session. Trying to push those last few reps. After 4-6 weeks, however, your body will likely adapt to the program and at that point, you should change things up. You probably wouldn’t be able to push any extra reps or go up in weights on your exercises anymore.  Also, at this point, many people begin to plateau or simply just lose interest in the program.  They stop pushing themselves or become complacent and at that point, it may be time to switch up your workout. This will be easy for you however because you will have so many different plans to choose from in our database. Be sure to challenge yourself to try different programs from time to time. Your body will be more likely to respond if it’s something different than what you were doing before.

I noticed that for each month there were multiple workouts within the schedule. What If I love workout A and hate workout B – Can I just do workout A for all my workouts for that month and forget about workout B?

 

Absolutely, you’d still have great results, but just note during our LYB MOVE program, you’d be missing out on learning key movement patterns that will be important for you to understand as you move forward in future months. The program is systematically designed to be progressive, meaning many of the movement patterns build upon each other. That being said, if you just want to crush workout A 3 times a week for a month and then crush workout B 3 times a week the next month, that’s cool. That just means the MOVE program will take you 6 months to complete and by then you’ll be an absolute master of movement!! After MOVE, or if you’re already a seasoned exerciser, you can feel free to start to mix things up if you like. Just keep in mind that the exercises and workout programs do progressively get more difficult so jumping from MOVE to WORK might be a bit of a stretch. Not impossible – but a jump for sure.

What’s a Dynamic Warm-up?

Would you just walk away from your desk and just start all out SPRINTING when you got to the gym? That doesn’t sound right, does it? You need to warm-up to prepare your muscles for what’s to come, especially if you have been seated all day long. So, after you give yourself a few minutes on the foam roller we would also recommend that you spend time preparing your muscles by performing a 5-10-minute dynamic warm-up. We know time is always a factor, so just focus on the warm-up exercises that seem to speak to you the most. If you’re having trouble doing them, you probably should spend some time on them, as you likely need them! If something feels too easy, then move along. Also, these aren’t the ONLY dynamic warm-up exercises that exist, so if you already have some that you do, feel free to continue to do them as well. These are just the ones that we feel most people can benefit from.

 

What is Self-Myofascial Release (SMR) Foam Rolling?

Sitting for extended periods of time can cause uncomfortable, tight, and even painful muscles. Physical activity and sports will also cause these issues for muscles. Self-Myofascial Release is essentially a self-massage technique which can help improve your flexibility, range of motion, and will help release unwanted muscle tension. Because flexibility and range of motion are important to your overall results,  SMR is an important part of your overall fitness routine. Click here for our Blog Post on SMR.

Can I train with Micaela in person?

Absolutely, if you’re looking for a personal trainer, virtual personal trainer, or want to sign-up for one of her group classes and you live the Edmonton area, please check out her personal training website here which lists all of her services.

Do I have to follow a diet? Is this included in my membership?

As an LYB member, you will receive access to our LYB EATS 28 Day Nourishment Program,  the 28-Day LEAN Fat Loss Program, & the LYB VEGE 28-Day Plant-Based Program. You’ll receive access to 200+healthy recipes. We will teach you how to eat for your individual body and goals which is important in order to receive your respective desired results. That being said – many of our members follow lots of different types of eating programs. Remember that there is no one set diet structure that works for everyone as we are all different. Some people also simply don’t want to diet and are happy to just exercise for health benefits and endorphins without following a structured eating program. So, while we provide you with guidance on how to eat well, and give you recipes,  it’s completely up to you if you decide that you want to follow a more specific type of diet. If you don’t want to become a member and just want to purchase one of our ebooks please go to https://payhip.com/LoveYourBodFitness for purchase and download.

 

What other diet programs do you recommend?

Our nutritional belief system is that you need to understand and implement the fundamentals of your personal calorie and macros requirements before moving on to anything more drastic. Our LYB EATS 28 Day Nourishment Program is just that – a basic structure of what an average healthy diet looks like without spending too much time in the kitchen, with a healthy balance of macronutrients to sustain your fitness efforts.  Start by implementing healthy foods into your life in healthy amounts and do so with consistency.  Once you’ve nailed the basics of healthy eating, you can then begin to make small changes towards a more specific diet if you feel there is room to improve even further. For anyone looking for fat-loss, we also have our 28-Day LEAN Fat Loss Program and our 28-Day VEGE Plant-Based Program.

Just be sure to choose a diet for yourself that is sustainable for the long-term. Almost any diet can be successful if you follow them with consistency, but many fail long term because they were too strict, making it an unsustainable program for your life. If your favorite food is steak, you may find being vegan a constant losing battle. Or, if your favorite food is pasta, maybe a keto diet is good for the short term, but long term leads to binge eating spaghetti anytime you get the chance. We’ll continue to help you make these decisions by analyzing other diets and weighing the pros and cons, so be sure to check out our blog for our most up to date nutrition posts.

Do you provide recipes suitable for someone with food allergies?

At LYB we do our best to list substitutions within recipes when we feel we can make a small simple modification in order to be able to have anyone use that recipe. Be sure to read our notes at the end of each recipe which will show you how to make your meal gluten-free, dairy-free, vegan, vegetarian, etc. if there is a simple way to do so. If you have any anaphylactic allergies, make sure you are diligent with reading the entire recipe and any labels of foods that may be contained with that recipe.

Can I follow the recipes & Nourishment Program while pregnant or breastfeeding?

Make sure you speak with your doctor about any dietary specifications that you personally may need to follow while pregnant or breastfeeding. Often pregnant women are told to be cautious with seafood, runny eggs, raw meat, anything unpasteurized, and nitrates, just to name a few. For nursing women, certain foods may impact your milk which can upset the baby. Please speak with your care provider and make modifications if you need to. We do NOT recommend you follow the LYB LEAN program while you are pregnant or breastfeeding however is this is a calorie-reduced program.

Are there vegetarian/vegan-friendly recipes?

Yes. We have a 28-Day VEGE Plant-Based Meal Program and you can search for vegan & vegetarian recipes in the members-only nutrition section. At LYB we do our best to list substitutions within recipes when we feel we can make a small simple modification in order to be able to have anyone use that recipe. Be sure to read our notes at the end of each recipe which will show you how to make your meal gluten-free, dairy-free, vegan, vegetarian, etc. if there is a way to do so.

What are the calories and macros of the 28-Day Meal Plans?

EATS: approximately 1500-1600 calories per day. 30-40% carbohydrates, 30% protein, and 30% fat.

LEAN: approximately 1400 calories per day. 30-35% carbohydrates, 30-35% protein, 30-35% fat.

VEGE: approximately 1400 calories per day. 30-35% carbohydrates, 25% protein, 30-35% fat.

What do I eat after I complete the LYB EATS 28 Day Nourishment Program?

Our 28-day nourishment program was designed to help you build in some easy, quick and healthy meals into your life that you’ll be able to make time and time again. We think healthy and quick “go-to” meals are important. At the end of following the plan, you should now have an idea of how to eat for you personally. If you had wanted to lose some weight and you did, that’s fantastic. You can either repeat the program again or start to experiment with making up your own weekly meal plans by mixing and matching your favorite recipes. Remember the key to long term success is to find a structure that can work for you regularly. Start by choosing some of the meals that you really liked and browse through our recipe library to choose a few more. Learning how to make food work for you instead of you working for food takes some trial and error. So, start experimenting and use our food journal pages to help you plan your week, or check out the app lose-it. Also, if you were dieting during this phase, be sure to include a Reverse Diet at the end. Click here to read about how to Reverse Diet.  

If you’re looking for something more strict, you can then move to the LYB LEAN program which is specifically designed for fat loss.

How many meals are in the 28-Day Meal Plans?

There are 3 meals and 1 snack for each day for both all of our Meal Plan Guides.

Should I Be Tracking my calories each day?

It depends. What are your goals? Have you ever calculated your calories before? We think that it’s an important skill for people to be able to have a basic understanding of how many calories you are putting into your body, as well as the quality of those calories. So if you’ve never kept track of your calories before, head over to our nutrition calculator page to figure out how many calories you should be eating. Then, start to track them using an app like Lose It. Simply bringing awareness to what you are eating can have a significant impact on your diet. Once you then have the hang of things you should be able to get a good visual of what your portion sizes should look like. If your goal is fat loss specific, understanding calories and macronutrients is an important part of the process and we have found that people tend to have the best results when this is measured and controlled. All that being said, this doesn’t need to be a way of life for you but if you’ve never done it before, take a month and use it as a learning experience.

How many meals should I be eating a day?

There is no ideal amount of meals per day. This is quite individual. Some people do well with 3 meals per day, whereas some prefer to snack mid-day, making 4 meals more ideal. “Grazers” are those who prefer to eat about 6 small meals per day. You can choose how many meals per day works for you, your preferences and your schedule. Our general recommendation is between 3-4 per day for most people.

 

Am I limited to the food options and portion sizes in the Nutrition Guides?

No. The Nutrition guides are more so to give you ideas of what / how much to eat in order to have best results. You can technically eat any food you like, as long as it fits in your daily caloric and macronutrient budget. Don’t feel that you have to stick with this guide long-term. Use it as a learning experience, and learn how to create your own weekly plans.

Can I eat the same foods every day? 

 

If you are trying to watch your caloric intake, it is much easier to prepare food in large batches and then eat the same meals over and over again. That way you’re not having to constantly count calories and you’ll know exactly how many calories/carbs/protein/fat you’re eating after you’ve done it once. However, from a pure nutrition standpoint, it’s good to eat with variety so that you can take in as many different nutrients as possible. So if you eat kale, broccoli, green beans and chicken breasts for one week, maybe switch to beets, arugula, cauliflower and fish the next week. Keep your diet as diversified as possible but don’t sweat it if you find yourself repeating the same meals a lot. If it keeps you consistent then it may be a better way to go.

If I’m trying to lose weight – How many calories should I be cutting out per day?

Click here to go to our nutrition calculator. We recommend cutting no more than 20% of your calories per day.

What if I’m not seeing the results I was looking for?

We have always suggested to our clients to first take an honest look at what it is you’ve been doing. Have you been putting in as much effort as you can into your workout? Have you been consistent with your nutrition? Have you been choosing the right foods? Have you been indulging on food and alcohol too much on the weekends? How are you measuring your results? Is it that you’re not having results or just not having them as fast as you want them? or are you simply just being too hard on yourself? Click here to read our blog post on how to troubleshoot when you’re not getting the results that you are looking for. Or come chat with us on the Facebook Group – Let’s troubleshoot this together. Micaela is here to guide you!

What is Reverse Dieting?

Not eating enough, especially as a highly active person is 100% going to negatively affect your results that you’ve been working so hard for. If you have been calorie restricting for a very long time with a lack of results you may need to consider a reverse diet to help boost your metabolism. Reverse Dieting is also applicable to anyone who has recently completed a diet. This is VITAL. Click Here to read our Blog Post to see if Reverse Dieting may be right for you.

What should I do if I want to gain weight?

You will need to add more calories to your diet, we recommend adding no more than 20% extra to your diet. Click here to go to our nutrition calculator.

How can I make up my own meal plans using your recipes?

We’ve taken some of the work out it of you by uploading each of our recipes in their 300,400 or 500 calorie forms onto the calorie tracking app Lose It. This way you can easily mix and match the recipes to create your own meal plans. With all recipes within our members only area, you can click on the calorie count at the bottom of the page (300, 400 or 500)  and it will take you to your lose-it account where you can easily save and track that particular recipe. Plan your day with whatever recipes you want, in addition to the other foods you want to eat, and then check your daily summery to see if your totals add up to your personal calorie counts. If not, just adjust until it does add up for you. This is an excellent exercise for you to understand how to make calories work for you!

What kitchen tools do you suggest having on hand?

Click Here for our blog post on Kitchen Tools for Success.

Can I drink Alcohol while following the eating program?

Click Here for our blog post on Alcohol.

Where do you post your recipes?

Most of our recipes can be found within the member’s only section and are updated regularly. Free recipes can also be found on our nutrition blog – click here!

How much water should I drink in a day?

2 liters a day of filtered water is a reasonable goal for most active people. That being said, there isn’t one specific amount that is good for everyone as we’re all different. A good rule of thumb to make sure that you’re hydrated enough is to drink more or less water based on the color of your urine. The darker the color, the more likely that you need to drink more water. The lighter it is, the better you’re doing.

I’m out of Questions! Where do I Sign-Up Again?

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