• How does it work?

Every 4 weeks a new workout will be released inside of your app. You just log in, and get to work. Once you’ve done any exercise once, the app will remind you of what weight to use the next time. Do the workouts in the order released via app for best results.

However, if life takes over, or for any reason you need to do a different workout than the one that appears in your app, you will have access to The Workout Vault, to choose an option better suited for your space/time/equipment situation.

Should you have any questions about your workout plan, workout substitutions, or how to eat during a particular phase, post your question in our private facebook, or bring it to our monthly ask-anything Q&A sesh.

• How long will it take to get results?

If you are choosing a specific goal (muscle gain, fat loss, increased metabolism, etc), committing to it, matching your food intake to it, and hitting a consistency goal of 80% or more with your workouts, you should start seeing the first signs of progress toward that goal within about 12 weeks or so, and by the end of your first year - your tracking method* should show obvious changes.

If you’re not exactly sure what “results” you’re looking for, are inconsistent, or hesitant to do what it takes to reach the goal - results will vary, and be hard to measure.

* You must know what you want, what it takes, and have some method of properly tracking progress, to know whether or not “results” are happening. (Our Bonus Blueprint Building call will help you to nail down the exact timelines for your goals.)

• Can I (should I) wait until I have gym membership to get this offer?

Why wait? You’ve likely already been out of commission (or doing random workouts) long enough, and although these workouts are guaranteed, this crazy low rate is not.

Every workout offers a home AND gym option, and there is even a 6-week no-equipment periodized plan if you currently have access to zero equipment.

The 6-week bodyweight plan gives enough time for
a) you to sign up for a gym membership, or
b) you to start collecting a few inexpensive pieces of equipment (resistance band, stability ball, etc.) to begin the next phase of the periodization from home.

Not having access to a gym does not change the fact that some sort of progressive overload will be required in order to continue making progress. Simply looking for new plans that utilize the same moves, with the same weight and rep range do not push you to grow, and will not help your bottom line.

Time spent researching random workouts is time that could be spent finding new, macro-friendly recipes, clearing out frumpy closet items, and shopping for jeans to compliment your new "squat booty." ;) ;);

• When do I get my plans?

You’ll get access to the digital workouts inside of the app, and the PDF plans inside of the Workout Vault immediately after signing up.  

• Do I get access to Kiki?

Yes. While this is not a coaching group, you will be able to submit questions inside of the App messenger, as well as create posts and interact with me (Kiki) inside of a private community to get the support that you need as you work your way through each phase. Additionally, during the monthly live chats and bonus (group) Zoom sessions, you'll be able to engage and ask for more personal feedback in real time. This is currently the lowest investment for this level of interaction.

• What's the difference between this and Daily Burn, FitnessBlender, Peloton, the Mirror, or the gazillion FREE workout apps/plans out there?

One word. Periodization. It’s what separates the pros from the amateurs. The results-based exercisers from the recreational, DIY exercisers. There is no on-demand or free workout plan that assures that your entire year is periodized. You may find a 4-week plan here, and a 12-week plan there, but where should each one fit in the grand scheme?

A one-off, stand-alone workout is awesome if you’re just getting started, or for warding off the blahs. Newbies gains for.the.win. However, just like you can’t string together a bunch of random classes together at the local community college to equal a specific degree, you can’t expect to randomly weave together a YouTube workout here, and a Pinterest workout there and get a specific physique result.

Side note: the app workouts only require about 3-4 days per week, so there is still plenty of space to incorporate a fave random, or on-demand workout - should you desire - in addition to your scheduled app workouts.  

• Do I need a ton of equipment to make this work?

This depends highly on what you consider to be a "ton" of equipment. This program is less about the exact equipment that you need, and more about whether you're willing to do what it takes to consistently challenge your muscles to get the results you're looking for.

Because this program is about periodization, and progressive overload, you will ABSOLUTELY get stronger and become capable of lifting heavier weights as you progress through each phase. So if you have aversions to "changing" anything about your current workouts, intensity level, equipment, etc. then you are not ready to "periodize." Continuing to use equipment/workout styles that your body has adapted to means stifling your progress, in which case the program will not work for you.

However if you come to each and every phase ready to make it work, I'm there to meet you every step of the way. Utilize our community and Office Hours calls we'll put our heads together to come up with creative ideas for making each and every phase work for your setup, budget, etc.

That being said, if you have dumbbells, a bench/step (stability ball or floor works too!), and the willingness to expand as needed - you should be able to get started with what you have.