Question 1

Do I get a personalised plan?

Accepted Answer

Absolutely! This is 1-1 coaching. At The Self-Improvement Project, we understand that one-size-fits-all approaches don't work for long-term success.

Here's what you can expect:
 • A detailed questionnaire so we can understand your history and your goals. 
 • Full-body strength and fitness workouts: We work off a successful template, individualised for your abilities.
 • Personalised nutrition goals: We'll ensure that your macro and calorie goals are specific to you and your body to ensure that you are fuelling your body sufficiently - if you choose to track. 
 • Ongoing adjustments: As you progress, we'll monitor your progress and adjust your plan accordingly for continued growth.

Our goal is to empower you with the knowledge and tools you need to achieve your personal best, and a personalised plan is key to that success.

Question 2

Do I get to check in with a coach? How often?

Accepted Answer

You definitely do! At The Self-Improvement Project, we believe in ongoing support to keep you motivated and on track. Here's how check-ins with your coach work:

• Regular communication: We offer weekly written check-ins on your assigned check in day with your coach. We do virtual 1-1 meetings whenever anybody needs the extra support. 
 • Open communication: In addition to scheduled check-ins, you'll also have access to the chat facility within the app, these will be answered as quick as we can!.
 • Personalised guidance: During check-ins, your coach will review your progress, address any challenges you're facing, and adjust your training and nutrition plan as needed. They'll also provide encouragement, answer questions,and help you stay accountable.

We understand that everyone needs support along the journey and in order to achieve long lasting behaviour change you will need someone in your corner to ensure that you get to where you want to be

Question 3

Can I join if my goal isn’t weight loss?

Accepted Answer

Absolutely! The Self-Improvement Project is designed to be much more than just a weight-loss program. It's about holistic self-improvement that encompasses your entire well-being.
Here's why The Self-Improvement Project can be a great fit for you, even if weight loss isn't your primary goal:
 • Personalised Goals: We focus on your unique goals, whether it's building strength, improving endurance,increasing energy levels, managing stress, or simply feeling better overall. 
 • Functional Training: We design functional training programs that not only improve your physical fitness but also translate into everyday life activities. This can mean feeling stronger, having more energy, or improving mobility and flexibility.
 • Nutritional Guidance: We focus on providing you with nutrition education to ensure that you understand the importance of fuelling your body to achieve your specific goals and support overall health.
 • Overall Well-being: We believe a healthy lifestyle encompasses more than just physical fitness. We can offer guidance on topics like sleep hygiene, stress management, and healthy habits that contribute to your overall well-being.

Question 4

Do I have to track calories?

Accepted Answer

Calorie tracking can be a valuable tool, but at The Self-Improvement Project, we understand it's not for everyone. Here's how we approach it:

• Focus on Goals: We prioritise your overall goals and preferences. If weight loss is your primary focus, calorie tracking can be a great teaching tool. But if your goals are more about building strength, improving energy, or creating healthy habits, then meticulous calorie tracking might not be necessary.
 • Personalised Approach: We discuss your comfort level with tracking. We can offer guidance on mindful eating, portion control, and making healthy choices without needing specific calorie counts.
 • Data-Driven Adjustments: If you do choose to track calories initially, we'll see how your body responds to the recommended targets and depending on how this feels for you - this could eventually lead to a more intuitive approach to eating without needing to track your calories, which is the end goal for our clients.
 • Focus on Sustainability: Our goal is to help you develop sustainable, healthy habits. While calorie tracking can be informative, we don't want it to become a source of stress or hinder your enjoyment of food.

We'll work with you to find the approach that best suits your needs and preferences. Whether you choose to track calories or not, we'll provide the tools and support you need to achieve your goals and develop a healthy relationship with food.

Question 5

Are there video tutorials of how to do the exercises?

Accepted Answer

Absolutely! The Self Improvement Project understands the importance of clear exercise instruction to ensure safe and enjoyable training. Within the app you will find

• Video Tutorials Library: We provide access to a comprehensive video library featuring demonstrations of all the exercises included in our programs. These high-quality videos showcase proper form from multiple angles,ensuring you understand each movement clearly.
 • Modification Options: We recognize that everyone has different fitness levels and limitations. The video library often includes modification options for exercises, allowing you to adjust the difficulty based on your needs.
 • Coach Support: Remember, you don't have to go it alone! Your coach is always available to answer any questions you have about exercise form or technique. They can also provide personalised modifications if needed.

By combining video demonstrations, modifications and ongoing coach support, The Self-Improvement Project empowers you to perform your workouts with confidence and get the most out of each exercise.

Question 6

Do I get given a meal plan?

Accepted Answer

We want to empower our clients to make their own informed decisions when it comes to nutrition, we want to promote autonomy which will lead to you feeling more confident in yourself going forward, here's how we personalise your nutrition journey:

• Nutritional Guidance: We provide in-depth guidance on healthy eating principles based on your goals and needs.This includes understanding macronutrients, portion control, food choices that fuel your body, and mindful eating practices.
 • Ongoing Support: Your coach is available to answer your questions, provide personalised feedback on your food choices, and help you troubleshoot any challenges you encounter on your healthy eating journey.

This approach fosters a deeper understanding of healthy eating and empowers you to create sustainable habits that work for you in the long run.

Question 7

I am pregnant. Can I join?

Accepted Answer

Absolutely! We understand the importance of staying active during pregnancy, and many women find exercise to be a great way to stay healthy and feel their best.
Here's a breakdown of what you need to know:
 • Doctor's Clearance is Key: While exercise during pregnancy is generally safe for most, it's crucial to get clearance from your GP (General Practitioner) before starting any new program. This ensures your doctor is aware of your specific situation and can advise on the most suitable exercises.
 • Women's Health Expertise: We're fortunate to have Chloe, a women's health physiotherapist, as part of our Self-Improvement Project. If you have any questions or concerns related to exercise during pregnancy, Chloe would be happy to provide guidance and support.
 • Listen to Your Body: Even with doctor's approval, remember to listen to your body. Pregnancy is a unique experience for everyone, and your fitness needs may change throughout. Start with gentle exercises, especially if you weren't training before pregnancy, and gradually increase intensity as you feel comfortable.
 • Community Forum: Connecting with other expecting mothers in our community forum can be a great source of support and motivation.
We encourage you to stay active during pregnancy, but prioritise safety by consulting your doctor and taking advantage of the resources we offer!

Question 8

I just had a baby. Can I join?

Accepted Answer

I just had a baby. Can I join?
Congratulations on your new arrival! We understand the excitement of getting back into fitness after childbirth.

Here's a breakdown on restarting exercise after having a baby:
 • Recovery Takes Time: Most new parents should wait around 12 weeks before resuming exercise but at a minimum we would require 6 weeks post-partum your doctor's clearance. Your body has undergone a significant change, and it needs time to heal and recover.
 • Doctor's Clearance is Crucial: Before starting any program, get clearance from your doctor or women's health physiotherapist. They can assess your recovery progress, including things like abdominal separation and pelvic floor function. This ensures a safe and effective return to exercise. There are so many resources that Chloe has put together to ensure that you are aware of the things to pay attention to when returning to exercise
 • Listen to Your Body: As mentioned above, it is so important to prioritise listening to your body. Pregnancy and childbirth change your body, so your fitness needs will likely be different. Start slow, with gentle exercises, and gradually increase intensity as you feel comfortable.
 • Manage Expectations: Be kind to yourself! Your body will not be exactly the same as it was before pregnancy.Embrace these changes and focus on meeting your body where it's at now.

Question 9

I am going through the menopause. Can I join?

Accepted Answer

Absolutely! The menopause is a significant change many women experience, and it shouldn't be a taboo subject. Our project offers a supportive space to navigate this journey.
Here's how we can help you during menopause:
 • Supportive Community: Feeling connected and understood can make a big difference. Our community fosters connections with women going through similar experiences. Sharing stories, offering advice, and knowing you're not alone can significantly ease the emotional aspects of menopause.
 • Expert Guidance: We may have resources from Chloe who has worked with so many different women in clinic to help support them through the menopause, her evidence based client led approach has proved successful time and time again. 
 • Holistic Approach: We go beyond just exercise. We might offer resources on healthy eating habits for menopause,stress management techniques, and tips for a good night's sleep. All these factors contribute to overall well-being during menopause.
Many women experience similar changes during menopause and some can find it more challenging than others for various reasons, as no two people are the same. Our project provides a safe space to connect, learn, and find support to navigate this journey with confidence.

Question 10

I have no equipment. Can I join?

Accepted Answer

Absolutely, while our program utilises dumbbells and resistance bands for our core workouts, we understand that equipment isn't always accessible. Here's how you can still benefit from our project:
Engaging Beyond the Workouts:
 • Holistic Approach to Health: We focus on a well-rounded approach to well-being. While dumbbells and resistance bands are key for our exercise programs, we offer a wealth of resources on women's health, nutrition, and mental well-being. This knowledge empowers you to make informed choices and build a strong foundation for a healthy lifestyle.
 • Supportive Community: Connect with a vibrant community of women in our forum. Share experiences, learn from others, and find motivation on your journey towards a healthier you. You'll likely find members who've used alternative methods before transitioning to equipment-based workouts. They can offer valuable insights and support.
Investing in the Future:
While dumbbells and resistance bands are essential components of our core training program, they might be an investment you can make down the line. In the meantime, you can still benefit from the valuable resources and supportive community we offer, or even by using some things that you have around the house ie. a 5ltr water bottle or even a backpack with some books in can prove to be useful to make the workouts more challenging.

Question 11

Do I have to go to the gym?

Accepted Answer

No, not at all - we appreciate that the gym environment isn’t for everyone and while it may be optimal - we must be realistic and build sustainable habits. We understand that working out at home can be more convenient for many people and as long as you have a pair of dumbbells and some resistance bands then you can engage with the home alternatives! 
Here's how you can benefit from our project without a gym membership:
 • Effective Home Workouts: Our program is designed for at-home exercise routines using dumbbells and resistance bands. You can create your own workout space at home, eliminating the need for a gym membership.
 • Focus on Technique & Progression: We prioritise proper form in every exercise. This ensures safety and maximises results, even when working out at home. The program might offer modifications that allow you to progress your workouts as you get stronger, even without additional equipment.
A gym membership offers access to a wider variety of equipment. However, our program is designed to be effective with dumbbells and resistance bands, making it a great option for at-home workouts.

Question 12

I do my own training/classes. Is it still worth joining?

Accepted Answer

Absolutely! You've clearly built a strong foundation with your own training and classes, and that's fantastic. Our project offers a unique blend that goes far beyond just workouts, making it a valuable addition to your routine. Here's why:
 • Holistic Approach to Well-being: We focus on a well-rounded approach to health. While our training element is top-notch, we delve deeper into other crucial aspects.
 • Women's Health Expertise: Gain valuable insights from our women's health experts. They can address specific concerns you might have and provide guidance tailored to your needs.
 • Understanding Eating Behaviours: Learn about healthy eating habits and develop a positive relationship with food. This can empower you to fuel your body effectively for training and overall well-being.
 • Psychological Impact of Restriction: Explore the mental aspects of exercise and healthy living with our expert Rachel Hobbs R.D. We can help you build a sustainable routine that promotes a positive mindset.
 • Vibrant Community: Connect with a supportive community of like-minded individuals. Share experiences, learn from each other, and stay motivated on your journey.
Even with your existing training, we're confident you'll find immense value in the comprehensive approach and supportive environment our project offers. It can be a great way to elevate your overall well-being and potentially discover new perspectives on fitness and health.

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