If you have a question regarding your training program or nutrition, message us in our app. If you feel your question could help other women, share it in our community chat group on Telegram. Like that, our answer can help other women who probably have the same question. Lastly if you are not yet part of the community send us a message via the contact us on our site
Lower back pain during lifting normally comes if you are arching your lower back, meaning you stick your butt out too much. Try to rotate your butt slightly forward and squeeze your glutes (it will be impossible in that position but it will help you roll your hips forward). Another key is proper core engagement. Make sure your core is engaged when you lift. If the pain persist, send a video of you doing the exercise in our community chat so that we can give you more specific tips.
No, if you’ve challenged yourself in your workout, you are good. Against common belief, you don’t need to feel sore after every workout in order to have a good workout. Normally, you will feel sore in the first 1-2 weeks of a new program phase. After that initial time frame, you normally don’t feel sore anymore.
It’s normal to not feel motivated to go. We all experience it. First of all, don’t focus on “motivation” because it will rarely be there when you need it. Here are 3 better tips to keep you accountable: 1) Create an emotional WHY: have a strong reason for working out that makes you emotional (e.g. having energy to play with your kids, feel amazing in your wedding dress etc); 2) Tie it to your identity: you will do the things that are in line with your identity. If you change your identity to somebody who focuses on their health, eats healthy and goes to the gym 3 times a week, it will be easier for you to follow through; 3) Schedule and prepare for it: when you have an important meeting, you put it in your calendar and make sure that you come prepared and on time. Apply the same principle to working out: block the time in your calendar and pack your back beforehand so that it’s harder to come up with excuses.
You are not alone. Many women experience this. Most of the time, you feel intimidated because you don’t know what to do. That’s where you now have our program so that you know which exercises to do and how to do them correctly. This will already boost your confidence. Also, you often feel intimidated because you think other people are judging you. Actually, most people are too focused on themselves to pay much attention to you in the gym. Take headphones and music that hypes you up so that you can better focus on yourself and forget the people around you.
We can pause your program in 2 cases: 1) up to 2 weeks as bridge between your previous membership and your extension if you have a busy period or are traveling so that you can smoothly continue your journey, 2) up to 4 weeks if you have an injury or sickness with which you can’t workout at all.
For our “Free Upon Completion” 6-weeks challenge, you will get all your money back towards a longer duration program if you’ve completed everything we scheduled for you within the 6 weeks. For our PowHERful Curves program, we have a results-guarantee: if you follow the program and track your food but don’t see any progress within 3 months, you can request your money because we clearly are not the right fit for you.
The best is to get superbands (eg. from Decathlon) which are thick, long resistance bands. These you can loop around anything sturdy in your house or wherever you are and then do the same exercise by pulling the superbands towards you.
We offer a Welcome Call on Sunday, 4 pm (Cambodian time) to walk you through the app. If you’ve missed your call, let us know and we will include you in the next one. Also, we have sent a video in your Welcome Package that shows you where to find things in the app.
The recommended calorie requirements is exactly that “a recommendation”. If you have never focused on your calories or macros, I suggest following these recommendations for at least 30 days before we make any adjustments. If you have been following a meal plan previously AND the results have been favorable, then reach out and we can make some modifications based on your previous results.
The protein recommendation is the hardest part for most people to get used to. However this is the most important, if you find yourself struggling to hit the recommended amount. Break it down and start wherever you are at, currently and slowly start adding more per meal. Ex: If you are currently eating 50g per day and the goal is 120g, let's start by adding an extra serving of protein to one of your meals, and reducing the carbohydrates in the same meal. Do this for 1 week, then do the same thing to another meal. Lastly if you just can't eat that much, try a protein shake or protein bar as a quick fix