Lifestyle Fitness Formula | FAQs
Nutrition
I’m struggling to hit my protein target. What can I do to increase it?
Protein is the most important macro for you to hit. Protein makes it easier to build and maintain lean muscle. It also helps you feel more full for longer as it takes longer to digest than other macros.
Aim to eat an equal amount of protein per meal, and aim to eat 3-4 meals per day. When you structure your day, plan out your protein first. This will ensure that you are prioritising hitting your protein goal, and then you can add your next layer of fats and carbs.
Having egg whites on hand is a great way to add protein to any meal. If you add 200g of egg white omelette to any meal, that's almost an extra 20g of protein. Omelettes are one of my favourite ways to have a low calorie, high protein snack - you can make them sweet or savoury and they taste delicious!
You want the majority of your protein sources to come from high quality sources, however you can also invest in a good quality protein powder. Protein powder can be great when you are in a rush or on the run. Look for ones that don't have lots of extra ingredients, and that are high in protein but low in carbs and fats. If you need any recommendations, please don't hesitate to reach out.
Do I need to track my fruit and vegetable target in MyFitnessPal?
You do not need to log this anywhere. It is recommended to split your fruit and vegetable target across all of your meals. This will be explained more in the Diet set up guide.
If you’re struggling to hit this, please reach out to your coach for support.
What can help me feel more full when dieting?
Protein and fibre will be one of the best ways for you to feel more full in between meals, which is why you plan these out first! If you’re feeling hungry or getting cravings regularly, try loading up on more protein or veggies in all of your meals.
Eating at regular meal times will also help with this, which is explained more in the Diet set up guide.
What is the best way to track eating out? Do you just guesstimate?
This is covered off in detail in the Nutrition and Lifestyle modules.
It’s good to remember that eating out will always be an estimate, but the more experienced you become with tracking, the better you get at estimating quantities of food.
There are a number of ways you can track eating out, but it's a great skill to learn - we want you to enjoy eating out and social situations while working towards your goals!
I’d like some help with recipe ideas, can you help with this?
Absolutely!
If you go to Guides in the community, we have added all client recipes into a document. Your coach is here to support you with exactly this, so please ask questions in the community and we can help you.
How do I track alcohol?
Alcohol is classified as its own macronutrient, separate from protein, fats, and carbs. Although, there are several ways to track alcohol, we recommend tracking it as either a carb or a fat:
- When tracking as a fat, divide the total calories of the drink by 9 (1 gram of fat= 9 calories).
- When tracking as a carbohydrate, divide the total calories by 4 (1 gram of carbs= 4 calories).
Be mindful when consuming alcohol. Excessive drinking can impact your results so it’s important we find a balance between enjoying your time and reaching your goals!
For more on this topic, please reference the lifestyle module within the Education Portal
Training
How do I know what weights to be selecting in my first week of training?
It is best to start very light or even body weight in your first week if you are unsure where to start. Once you feel comfortable with the movement and are lifting safely, you can increase the weight.
If you are ever unsure, please send training videos to your coach (this is covered off in your Training module). You will also be provided with feedback as part of your check in which will guide you on the weights to select and how you can progress with your training.
Should I be adding more weight to my lifts?
Only when you are 100% confident with your technique and tempo. Once you are, then you can start to increase the weights slowly, whilst maintaining great form.
I’m not sure how to do some of the exercises, is there anywhere I can find these videos?
The exercise execution videos are alongside your training program in the app, so you can follow along when you're in the gym.
If you are ever unsure about how to perform any of the exercises, please refer to the videos first and then ask questions to your coach.
My grip is slipping on my heavy lifts. What can I do to help this?
This is where you need lifting straps!
This will help you stay locked in during your heavy lifts, and ensure you don’t lose your grip during your working sets. These are the straps I recommend.
How to use my lifting straps?
This is covered in your Training lessons within the Education Portal. If you need any additional support, please let us know!
Lifestyle
I’m going away for the weekend and I want to enjoy myself but I also don’t want to lose my progress. What can I do?
Our #1 priority for you on this plan is for you to ENJOY your life while working towards your goals. These situations are best coached individually based on the situation, so please ask this question in the community, explain your situation in detail, and we will help you with how to manage.
Should I be tracking my food when I go on holiday?
This is not something we recommend, unless you really want to. When you go on holiday, your top priority is for you to enjoy yourself, relax and switch off.
We will give you individual guidance and brief you before you go away and cover off what to focus on. Learning how to make sensible choices when on holiday and staying on track to your goals is a skill you will learn.
Program
How to access the live Q&A and re-watch the old recordings?
All live Q&A’s are held in the Facebook community. If you click on Events, this will show all upcoming events that are taking place where you can RSVP to be reminded. If you click on Guides, under Weekly Masterclass and Q&A Recordings, you will see all previous calls that have taken place.
How to access the course content?
How does the course content work?
Each topic of course content is designed to be worked through over a weekly period. There are five lessons within each module for each day of the week, however students can work through these at their own pace.
There are actions at the end of each lesson for you to put into practice what you have learned.
What do I do if I get sick?
Message your coach straight away so they can give you individual guidance. The most important thing when you’re sick is getting you back to feeling healthy as quickly as possible. Usually, that means rest, rest and more rest! You should not be training or trying to hit your step target if you’re unwell.
We have a protocol in the community for you to follow if you feel run down or get sick. Please click on guides > protocols > if you're sick protocol.
Our App
How do I use the app?
We've recorded a full overview of the app and all it's functions. Watch here:
https://www.loom.com/share/4466c6653fea4c0cb45a4a1bbdccd784?sid=f9cb3fb1-26ed-4afa-96f2-46466f388eac
How do I reset my password?
If you need to reset your password use the "Forgot Password?" link at the login screen. You will be emailed a link to reset your credentials.
If you are having trouble resetting your password please reach out to your coach.
I haven't received my login details
If you haven't received your email with your login details, please reach out to your coach.
Where is my historical data?
All historical data (progress photos, data etc.) will remain on Google Sheets and Google Drive. We cannot migrate this data to our new app, however, you can log a workout and back date the entry if you wish.
Can I edit/change my Goal?
Of course! If you would like to change your goal, please discuss this with your coach, as this will impact your mapped out journey.
How do I message my coach?
The chat icon is located in the top right corner next to the notifications icon.
Should I message my coach for all questions?
The messaging function is designed to provide your check in feedback, and any specific questions you have regarding your plan/updates.
All other questions are to be posted in the Facebook Community to help foster an environment for success, and create a hub of education / information that you can use at any time.
How can I change the colour theme to dark mode?
The default app theme is "Light Mode".
If you wish to change this to "Dark Mode", navigate to your account (profile icon) and then Settings.
How do I change my timezone?
If you wish to change your timezone, navigate to your account (profile icon) and then Settings.
How do know if my bi-weekly check-in is due this week?
If you can't remember if your due for your bi-weekly check-in, simply open the "Check-In Log" section. Here you will see all of your previous checkins and their corresponding date.
We recommend using the calendar feature to mark up when your check in's are due.
Do I still send in a self-check in?
We ask that any questions or support required in between your check in's is asked through the community. You may still send an update directly to your coach.
Training videos will only be submitted on a bi-weekly basis, however there will be a live call which will run through these in detail.
Should I use the Nutrition Log with the LFF App or stick with MyFitnessPal
It's your preference!
If you prefer MyFitnessPal and would rather use their app, that's fine.
The food and barcode database within the Lifestyle Fitness Formula App is very extensive with over 1.4m verified foods in USA, UK, Canada & Australia, with micronutrients like Fibre, Sugar, Saturated Fat, Polyunsaturated, Monounsaturated and salt. All foods are 100% verified.
It's a little slow the first time you log your meals, but once you've built out all of your meals using your diet set up guide, its extremely fast and enjoyable to use :)
What is The Vault?
We are not using this feature yet so please ignore it for now.
There will be no content present in the vault.
Do I need to use the calendar within the app?
The calendar within the app is another useful feature which you can choose to utilise or not. We personally love it!
It might be useful for you to map our your week of training and nutrition within the calendar, log your lifestyle days, mark your cycle or simply manage your time.
If you require a specific appointment with Lucy, be sure to use our primary booking service here: https://lifestylefitnessformula.com/calendar-clientzoomcalls
Can I book a call with my coach through the app?
No. The calendar service within the app is not linked to our primary scheduling services like Google Calendar and Zoom.
If you require a specific appointment with your coach, be sure to use our primary booking service here: https://lifestylefitnessformula.com/calendar-clientzoomcalls
Do I need to log my cardio?
The Cardio & Steps function is another method within the app that can assist with your progress. Here we will advise you of your minimum step target.
You will track your daily steps within your Daily Check-In, and we would recommend adding any additional cardio such as running, swimming or cycling to the notes section when you submit this on a daily basis.
Is there a rest timer for my training sessions?
Yes! When you mark an exercise as completed, the default rest timer will start. The default time is 2 mins as we recommend for all of our lifts.
Can I delete a set from an exercise?
You can remove a set from an exercise by swiping left, and the trash icon will appear.
We do not recommend amending/deleting any sets from your program. If you need any changes, please discuss this with your coach so they can amend for you.
Can I delete an exercise from a workout?
Yes, you can delete particular exercises from a workout. This might be required when you are injured.
We do not recommend amending/deleting any exercises from your program. If you need any changes, please discuss this with your coach so they can amend for you.
I've added an extra set I don't need, how do I remove?
You can remove a set from an exercise by swiping left. The trash icon will appear.
I can't hear any sound on the exercise videos?
The videos are purposely uploaded without sound. This is to allow you to enjoy your music while viewing the correct form and tempo as demonstrated in the video.
You will still receive individual feedback both through your check in's and via education in the community.
Can I watch the exercise videos outside of the LFF App?
Sure, all the training videos are saved here: https://www.lifestylefitnessformula.com/exerciselibrary
How do I change from KG to LBS?
You can toggle between measurements while inside an active workout.
We recommend you request this change be actioned by your coach on the back-end.
How do I download the app?
Andriod:
Click the link below to download the app directly from the Play Store:
https://apps.kahunas.io/0273be1a-7688-4ec9-b4e2-28513d0b61d8/android.apk
iPhone:
Click the link below to download the app directly from the Apple App Store:
https://apps.apple.com/au/app/lifestyle-fitness-formula/id6477399597
Do I still need to record a Loom video for my Bi-Weekly check-in?
We still want to see your lovely face but you no longer need to use Loom to record/upload!
Simply record your video using your iPhone or Computer and then upload it within the checkin form on the LFF app.
The very last question will ask you to upload your check in video.
Can I amend the daily check ins? Or view my data of previous entries?
You can't amend your daily progress but you can submit a new entry which will overwrite the previous submission if it is submitted on the same date.
To view previous entries, open the Daily Progress tab. Here you will see all of your data and progress.
Is there somewhere I should be tracking daily habits? Or is just for myself to note?
Daily habits should be tracked using the Daily Check-In.
Can I track my menstrual cycle?
Yes, you can do this via the calendar function, so your coach can see when your cycle is. It also predicts your next cycle too. (Calendar -> add request -> event type is menstrual cycle)
Submitting my bi-weekly check-in is slow and sometimes the app crashes.
Generally this is due to the uploading of large files. Uploading data is much slower than downloading so please be patient when submitting your check-in especially if you have uploaded multiple video files.
If the app is crashing or you've tried multiple times, check your internet connection is working correctly, restart the app and make sure your app version is up to date (within Apple App store or Google Play store).
If you are still having trouble please reach out to your coach.