Fitness & Nutrition Help

We want to make this program easy to follow. Here are some modifications and answers to common questions for our exercise and nutrition guides.

No Dumbbells or Kettlebells?

  • Fill a water jug or empty milk container with water or sand for weight. 
  • Use resistance bands if you have them.
  • Use any weighted object that you can controllably hold through movements. 

No Box for Step Ups?

  • Use stairs, a step stool, or any sturdy elevated surface. 

No Bench?

  • Lay on the floor.
  • Incline exercises can be done flat or you can prop yourself up with pillows.

The Workouts Are Too Easy or Too Hard.

  • If they are too easy, increase your weight or the number of sets by one or two.
  • If they are too difficult, do as many reps as you can with proper form. Do less sets. Take longer rest periods between exercises. Modify movements – you do not have to increase with the progressions of movements throughout the program if you are not ready. 

I have *insert injury* or my *insert body part/joint here* hurts when I do *insert various exercises here*.

  • This program is not intended to be tailored to or meant for all people. If any exercises are causing you significant pain, dizziness, or chest pain during the workout, stop immediately. Consult with your doctor prior to exercise if you have any injuries or heart disease. 

I’m following the keto diet. Can I still follow these nutrition guidelines?

  • Yes. These guidelines can fit with a keto diet. Even on a keto diet you still need quality carbohydrates (fiber). Just monitor your sources and intake levels.

I have *insert allergy/food restriction here* what do I do instead?

  • These are intended to be healthy suggestions to follow, not a comprehensive program for all people. Consult with your doctor before modifying your diet if you have any health conditions. 

Please Be Advised

This program is not designed to be considered medical advice nor substitute for any medical advice. The information, including but not limited to text, graphics, images and other materials, contained within this program are for educational purposes. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. The content is not intended in any way as a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay in seeking it because of something you may have read within this program content.

This program is not specifically personalized or tailored to accommodate injuries or health issues. If you have such issues or risks that may be aggravated with physical exercise, you should seek help from a physician, physical therapist, or some other equivalent form of certified and trained health professional. This program is meant to provide general health improvement recommendations and is not meant to substitute for any medical treatment. Any specific medical accommodations or questions should be presented to your healthcare provider. This program is a guideline for health and fitness but should not remain a sole source of information for health and fitness guidelines.