10 - FAQ's❓ EMOJI'S 🙌 & 🆘HELP DESK
FREQUENTLY ASKED QUESTIONS
FAQS - COURSE INFORMATION
How does the 30-Day Power (STRONGER) Challenge work?
Before clicking any of the links below I suggest to simply follow the course in logical order first so it all makes sense and its super easy for you to understand. I have explained everything in the "How It Works" tutorials videos in the relevant sections to help too. I have also included the "How It Works" links below for quick access. You can always come back to this area and use the quick links if need be after you have gone through the course in logical order.
Nutrition - Click here
Workouts - Click here
Resources - Click here
Do I need to be super fit?
The challenge caterers for all levels of fitness, beginners, intermediate through to advanced. The challenge is designed to challenge YOU in line with your own abilities and fitness levels to get you fitter, healthier, happier and in amazing shape.
I have a medical condition, is the challenge suitable for me?
The challenge is designed to educate you, get you more active and eating a good variety of wholesome foods. With any medical conditions, we strongly recommend that you speak to your doctor before making any significant changes to your diet or exercise regime. The challenge is not suitable for pregnant woman.
IMPORTANT: If you have not already done so please make sure you complete the PAR-Q which may help put your mind at ease and ensure your safety too, click here.
Will this help me Tone & get Stronger?
100%. You'll get everything you need to tone and build strength whilst burning body fat, plus you’ll look and feel amazing too if you embrace the challenge and are consistent.
How much weight will I lose?
Everyone is different, so this can vary, and you have to be realistic too. Trying to lose 2 stone in one month is not realistic and dangerous. To be in line the with healthy guidelines you should be aiming to lose 1-2lbs a week in line with the calorie deficits I have created. This will also help prevent malnutrition.
How do I know how much weight I should be aiming to lose?
A good indicator to use is calculating your BMI (Body Mass Index) and comparing this to the healthy weight range *below.
Formula: weight in KG divided by your height in metres, once you have this total divide by your height in metres again = BMI.
EG: Jenny is 69.8kg (11 stone) and 1.65 metres tall (5ft 5).
BMI Calculation: 69.8 / 1.65 = 42.30 / 1.65 = 25.63
Jenny’s BMI shows she is currently in the overweight range (25.63 overweight) *below.
Jenny wants to lose 1 stone (6.35 KG or 14lbs) and get down to 10 stone.
Let’s see if this amount of weight falls into the healthy weight range.
69.8 KG – 6.35 KG = 63.5 KG is 10 stone
63.5 / 1.65 = 38.48 / 1.65 = 23.32
We can see 23.32 falls in to healthy weight range zone below. This is a realistic weight loss goal over a suitable time frame.
*KEY: Body Mass Index (BMI)
Under weight: a BMI of up to 18.4
Healthy weight: a BMI of up to 18.5 – 24.9
Over weight: a BMI of 25 – 29.9
Obese: a BMI of 30 – 39.9
Morbidly obese: a BMI of 40 or more
*IMPORTANT NOTE: What your BMI (Body Mass Index) results mean?
The NHS states the following: A higher BMI increases the chance of developing long-term conditions, such as type 2 diabetes and heart disease.
The BMI calculation is just one measure of health. It cannot tell the difference between muscle and fat.
For example, if you have a lot of muscle, you may be classed as overweight or obese despite having low body fat.
This is why you may get a better idea of your overall health from measuring your waist.
I would just like to add... The circumference of Muscle mass density can be less than fat but you could still weigh the same, a similar amount or in fact be heavier. So the BMI should be used as a useful measurement for most people, but it's not accurate for everyone as outlined above so should be used as an indicator.
Why do I get 2 days before the challenge starts?
To get familiar with the course and get the resources you need to get the best results (food scales & recipes ingredients etc) before the training workouts countdown kicks in. But you could probably go through the course in around and hour or so.
When is the best time to join?
The workouts UNLOCK 2 days after you join so I recommend you join on a Saturday for them to release on the Monday and daily there-after. Personally I find it easy to keep track this way but you can join whenever you are ready too.
You get access to the introduction sections 1 to 6 as soon as you join so you can get familiar with how the challenge works, along with the recipes / ingredients you'll need.
Why is it a countdown?
To prevent overwhelm and the Netflix effect... information overload. So after the 2 days of getting familiar with the course the workouts unlock (on day 28) and release on a daily basis thereafter. You can complete your first fitness test on day 29.
How long do I get access for?
It is a 30-Day Challenge so you have a total of 30 days to challenge yourself, be held accountable and implement. Failing and putting things off until next Monday or the week after next is no longer an option, so you actually get real results in as little as 30 days. Unless you have invested in the LIFETIME access, if not the challenge will self-destruct!
Why is this different to other challenges?
We don't just give you the training plans, nutritional protocols and then watch you struggle. Our aim is to have the biggest success rate of people getting in shape. We will show you exactly how to get in shape and keep yourself accountable so you never fail. Each week has different workouts to put you through your paces and keep you moving forwards. Plus, you'll have accountability check ins (Start of Week 1, Week 2, Week 3, Week 4 and your final day), a fitness test at the start and at the end to see how far you have come, your daily non negotiables, enough delicious recipes/snacks and meal planners... so failing is no longer an option. Plus, a bonus challenge waiting for you at the end too!
Can my partner do the challenge too?
Yes. The beauty about the 30-Day Fat Power Challenge is we have both men and woman's.
Both challenges / recipes are the same for simplicity so you can work together and support each other. However, the calorie deficits differ so although the recipes / ingredients content is the same, the actual portion sizes / measurements vary to prevent malnutrition and to ensure you have the suitable deficits to lose weight.
FAQS - EXERCISE TRAINING & WORKOUTS
Can I do the exercise workouts if I am a beginner?
Yes, you certainly can... the good news we cater for all abilities, beginner, intermediate and advanced. Ryan will help you navigate through the Exercise workouts during every single workout, he will be virtually with you every step of the way. Plus, they are planned in a way to be able to challenge all abilities. To put your mind at ease check out and our download our free weights guide in the resources area, click here
What sort of exercise training is it?
A good mixture of body weight (BW), High Intense Interval Training (HIIT), short sharp burst of exercise, cardio and dumbbell (DB) movements High Intense Resistance Training (HIRT).
What if my form goes during the workouts?
Ryan is a firm beliver in making sure you train safely. Form is of upmost importance to prevent injury. Ryan covers this off and reminds you as you go through the workouts.
NOTE: You will notice in some of the exercises (movements) that Ryan's mobility is limited so his form can be jeopardised in certain exercise movements (especially his legs hamstring & shoulder(s) due to past injuries). So he either adjust's and lower's the weights to keep his form good or he will do alternative exercises to improve form / posture.
Do I need any exercise equipment?
Yes, ideally some dumbbells (DB) weights which we recommend to introduce resistance to help get you the best results in line with how the Power challenge is structured. You may like to have a variation of lighter to heavier weights to challenge yourself on certain moves and as the challenge progresses. Check out the weights guide in the resources area for more info on this.
If you have no weights to start with we do suggest some alternative's if required. EG. Water bottles (big or small), soup cans, washing up liquid bottles all make great alternatives to create a certain amount of resistance and weights.
Do I need any other equipment? (not essential but highly recommended)
Yes, ideally two additional bits of equipment...
1) Exercise mat for comfort / protection and a 2) Roller to help with recovery.
The exercise mat will provide padding and offer extra cushioning during certain exercise movements to help protect your knees, elbows and back during floor work.
Grab a Premium Mat from the HEA online fitness shop and check out the colour choices. Premium soft Mat - Click here
The foam roller is so underrated... it is a fantastic bit of equipment to help warm up and cool down before and after exercise. Especially when you are doing resistance type of exercise workouts. This list is not exhaustive but it can be beneficial to help ease muscle tension (DOMS), help with range of motion and to relax too.
Grab one from the HEA online fitness shop below and check out the colour choices.
Foam Roller - Click here
Do I need to go to a gym to do this challenge?
No, it's not essential... you can complete the workouts from the comfort of your own home with the basic equipment mentioned or the gym too.
How long to the exercise training session last?
Each week I mix things up and introduce different exercises and manipulate the times so you're working on a progression basis as explained in the course, click here
Do you have tutorials / explanations?
Yes, I cover everything off as we progress through the challenge so it’s super easy for you to follow along.
When can I access the training workouts?
On Day 28 the countdown for the workouts begin and unlock / release on a daily basis thereafter.
When can I complete my first fitness test?
You can complete your first fitness test on day 29.
When can I complete my first accountability check in?
You can complete your first accountability progress check in on day 29.
FAQS - NUTRITION
Do I need any special foods?
No... I have provided enough delicious recipes and snacks, along with meal planners for you to follow and enjoy.
What if I can't find some ingredients?
You should be able to get all the ingredients (foods) required in most of your local supermarkets. Google it (add the ingredient followed by the supermarket) and add the details and flick to images so you can see or just ask for assistance, or depending on the time of season if you can’t find an ingredient simply swap it with an alternative with similar calories.
How many recipes & snacks is there?
I have purposely kept things super simple so you have enough variety of well balanced recipes and snacks to prevent overwhelm making your life easy for you.
Can I eat other foods not on the plan?
Yes, you can mix things up if you wish, but remember to stay within the calorie deficits as stipulated in the recipes book here in the how it works area (page 3). My suggestion is to stick to the plan as all the calorie deficits have already been worked out for you.
The Rainbow Rule – All the recipes are colour coded and done in a way so you get a good variety of foods / nutrients. If you want to change a recipe on the planners, simply swap it with another one from the same colours - trying and stick to the rainbow rule.
For example, if it’s a blue recipe meal (Fish) simply swap it with another blue (Fish) recipe. Once swapped check the calorie contents is similar, if they differ greatly i.e. it’s a lot higher then manipulate the amount of snacks you have (for example reduce by 1 or 2) so you remain within daily calorie parameters.
Are there meal planners and done for you shopping list?
Yes, so it’s really easy to follow and to help save you time and money. There are blank ones you can use too if you decide to mix things up.
Why do you use the same recipes in week 1 and 3 and week 2 and 4?
This is to make life really easy, after you have completed week 1 & 2 you will be familiar with the recipes along with the ingredients. So when you shop again its easier plus you may have some saved over ingredients which you can store to be used again saving you time and money.
Do I have to weigh out the foods with food scales?
Yes, to get the best results portion control is important... this could be the one thing holding you back. All the content sizes for the recipes ingredients are mentioned in the recipes book. Remember... "What Gets Measured Gets Managed".
Do I need any special equipment?
No... you will need some bog standard equipment which most people have. Food scales to measure out the ingredients, a blender for the super quick smoothies and a food processor for the delicious snack balls.
Are the recipes the same in your digital "Healthy Meals In Half The Time" collection?
No, all the recipes in the 30-Day Power Challenge are different and cannot be purchased anywhere else.
NOTE: None of the recipes are the same across all my challenges ie Phase 1) 30-Day Fat Loss challenge (SHIFT), Phase 2) 30-Day Ignite (SHRED), Phase 3) 30-Day Power (STRONGER)... each challenge has its own brand new simple tasty recipes, offering you a good variety of well-balanced nutritious meals.
The majority of the Phase 1, 2 & 3 recipes can be made by anyone, they are macro friendly / well-balanced and low in calories! Most of the recipes and snacks in Power Phase 3 focus on Higher Protein content (20 grams or more).
Do you have a vegetarian plan 30-Day Power Challenge?
Not at this time.
FAQS - MONEY BACK GUARANTEE & PAYMENT OPTIONS & LIFE TIME ACCESS WARRANTY
Payment options?
You will notice there a several payment options to offer some flexibility. That said the best one to opt in for is the one off payment offering LIFETIME ACCESS. This option does not self-destruct and allows you to keep the Challenge for life, meaning you can repeat the challenge as often as you like & it works out a lot cheaper over time.
How does the money back guarantee work?
As mentioned on the website... if you follow my secrets strategies and 100% embrace the challenge and don't get results not only will I eat my hat... I'll give you your money back.
IMPORTANT: In order for the 30-Day Money Back Guarantee to apply you must follow and implement the course strategies laid out for you. Which includes completing your weekly check ins, complete the fitness tests, execute your nutrition in line with the built in calories deficits, do the workouts and hit your daily non negotiables.
Lifetime Content Warranty?
When you choose the one off payment offering you LIFETIME ACCESS you will always stay up-to-date. Our lifetime content warranty ensures you'll always have access to the most current and accurate information. Whether it's updating content, links and resources we've got you covered. And the best part? All future updates are free with lifetime access!
FAQS - PROMOS
Special Offer's & Promotions
Throughout the year on the odd occasions we might do special offers and promo's where we offer certain products at a reduced rate, free or a special bundle deal where we bundle things together at a reduced price. NOTE: this is not guaranteed and we have the right to remove them at any time.
FAQS - COMMUNITY
Do you have a community I can join?
Yes - we have a private Facebook community FREE Recipe Club with lots of tasty recipes, including fakeaways which are awesome replacements for expensive takeaways (healthier & cost effective) some sweet tooth tasty treats and much more!
Yes I love my food - Join Click here
We also have the private community for our ongoing paid membership holders. The membership only opens a few times a year. Join the waiting list Click here
SUPPORT
All the information you'll need should be covered off in the course and the Frequently Asked Questions area. If for any reason this is not the case please email us at [email protected]
There is also a private Recipe Club Facebook group for members to support and encourage each other throughout their journey.
We do not currently offer phone support. If you send us a query via email one of our team members will endeavour to get back to you within 2-3 business working days.
FAQS - ADDITIONAL USEFUL INFORMATION, UPDATES & UPGRADES
You can now turn on or off subtitles in most courses and challenges when watching videos
NOTE: On some occasions there may appear to be a slight glitch, to fix this there is two options. Option 1 - if the subtitles automatically appear and you wish to turn them off when you play the video, to do so click on the subtitles box and turn off the enable captions off, that should do it (as shown in Option 1 image 1 below), if they are on and its showing as off, turn it on and that should do it too (do the opposite, odd turning it on to turn it off I know but it seems to work for me). However, on some occasions when on your phone this may not enable so the subtitles remain on, Option 2 below option 1 often fixes this - so another way around this is to click the 3 little dots to open box go to off that should do it, if that doesn't work then go to (auto-recommended) click this and it should turn them off or do the opposite. Either of these two scenarios should fix it, if this is not the case please reach out to support via the help desk.
Option 1 - Image 1
Option 2 - Image 2
Interactive Downloads
You now have a mixture of interactive downloads and paper based only ones.
In some of the challenges or courses you can access some interactive downloads. This means you can either click on links to access video’s or type directly into the resources, document, book, etc. In order for the interactive element of the digital download to fully work you must download the relevant document. In most instances if it has an interactive element you will be notified on the document or somewhere within the challenge or course materials.
🚀Emojis for Quick Visual Points🚀
Some emoji's have been added so you can visually see certain que points throughout the challenge to help save you time when spotting certain things.
LIFETIME Access
You can now purchase life time products – meaning you keep the product forever. Any future updates to that challenge or course will be included to maintain the products performance and security. Our lifetime content warranty also provides extra piece of mind knowing you’ll always have access to the most current and accurate information. NOTE: If you desire major upgrades or new features, those may require a separate purchase or subscription.
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