Online Body Transformation

Welcome Pack

Thank you for choosing Evolution Health & Fitness for your online fitness training.  Please take some time to read through this Welcome Pack which details what you can expect from your programme, including how the workouts are going to be delivered, the information you will receive and guidelines for support. 

What happens now?

When you log in to your training account, you will see a calendar icon and this is where your workouts are located.  The app will guide you every step of the way.  We will message you via the app on the days your workouts need to be completed.  So, by all means have a look around and familiarise yourself with the app, but you don’t need to do anything until you’re prompted.

To ensure you can receive messages and workout alerts, please enable ‘push’ notifications on your app.  All correspondence will be via the in-app messaging service.

e-Consultation Form

It’s really important for you to complete the e-Consultation Form on your initial sign in to the app.  This is vital to enable us to calculate your personal daily calorie goal.

The Programme

Please find below details about what you can expect from the Online Body Transformation Programme over the next 7 weeks.

Week 0

Week 0 is all about preparation before the 6 week programme starts.  During this week you will receive messages which will help you set yourself up for the start of the plan.  You will be asked to record your ‘Before Measurements’, you’ll receive your calorie goal and we’ll send you motivational blogs to get you ready to go! 

The workouts

When you are prompted to do a workout, click ‘Start Now’ and on completion of the session click ‘Save’.  We can then monitor your activity. 

Within each workout there is a video demonstration for every exercise. It is best to watch each of these in advance of the session you are about to complete to familiarise yourself with them. You can then select the right level for you and ensure you’re aware of good technique. In your rest periods between each exercise, you can refresh your memory, but you won’t have to watch the whole video (which might cause you to cool down).

Each exercise will have a set number of repetitions or a set duration. If there is a duration allocated to a particular exercise there is the option to set a timer for the advised duration. Click on the clock icon to time your activity.

Nutrition

Within Week 0, and provided you have completed your e-Consultation form, you will receive your personal calorie goal.  This is your maximum daily calorie intake for food consumption throughout the programme.  Please note, don’t worry if you're under your calories, as long as you aren't leaving yourself hungry. 

Our programme places equal importance on exercise and food intake in order to achieve results, and our app links up with your Apple Watch, Apple Health, FitBit and MyFitnessPal accounts so you can accurately record what you eat.

Sticking to your calorie goal throughout the plan is really important. We will send you hints and tips on how to get the best results possible.

Tracking your progress

During week 0 we’ll send you a video tutorial detailing how to record your starting measurements.  At the end of the programme, we’ll ask you to retake the measurements in the same way.  This will include your weight, body measurements and ‘before’ & ‘after’ photos.  We’ll send you a Measurements Sheet for ease of reference, however we would encourage you to save your stats onto the app so as not to misplace them!

You’ll receive instructions for an Assessment Session which should be completed at the start and the end of your programme in order to show the changes in your cardiovascular fitness and strength.  Keep your original results safe so you can compare your ‘before’ and ‘after’ stats.

Tips for Success

Within your app we will provide all of your exercise sessions and schedule what days these should be completed.  We’ll provide your calorie goal and send you hints, tips and motivational messages to keep you on track.  Follow these guidelines throughout the programme and you will see results.  We will encourage you throughout the 6 weeks, however you are accountable for completing each of the workouts and recording your food & drink intake accurately.

By following the Evolution Health & Fitness Online Training Programme you should start to see changes in your body, health & wellbeing.  In addition, our ultimate aim is to introduce good habits into your lifestyle and encourage a healthy, sustainable & enjoyable way of living that you can take forward.  We hope you enjoy it.  

Our guidelines are simple, but following them won’t always feel easy!  Take your health and fitness progression in small chunks. Don’t aim for perfect, instead, consistently aim for better and before long you’ll be noticing the difference!

Good luck,

Andy & Karen

Email: andy@evolution-health.co.uk            Email: karen@evolution-health.co.uk

We will do our very best to respond to messages within 24 hours, however if this is not always possible, we hope you’ll bear with us.

Here are some Frequently Asked Questions which are worth reading in advance of starting the programme and referring back to.