GENERAL

WHAT IS THE ANJULI MACK FIT ULTIMATE TRANSFORMATION CHALLENGE 2018?

From the launch date of the Anjuli Mack Fit App on Sept 12th to the 31st of December 12pm NZ time, anyone that signs up to an Anjuli Mack Fit Challenge has the opportunity to enter a competition to win a $1100NZD prize. Prize details are listed on this post. There are more details in the Exclusive Members-Only Facebook group once you sign up. But entering the challenge will involve you taking photos on Day 1, Day 30, Day 60 & Day 90 with the Anjuli Mack Fit Progress card in order to enter.

The idea of this challenge is to motivate you to become the BEST version of yourself. It’s not about competing with anyone other than who you were when you started.

I’VE DOWNLOADED THE ANJULI MACK FIT APP, HOW DO I GET STARTED?

You will need to create an account and subscribe so that I have your details to customise your plans. You can sign up here.

Is it just you running the programs?

Ross and I work together on the training and meal plans. He has studied Sport and Exercise science at University and is full of knowledge. You are welcome to email us questions throughout your program. We are here to help, you can find out more about us both here.

Is there a set date to sign up for coaching?

No there isn’t. I will be here for you when you’re ready. I recommend making today Day One instead of always saying “one day.” You deserve to feel confident, happy and healthy. Let’s get started!

HOW MUCH CONTACT WILL I HAVE WITH YOU (ANJULI)?

You can reach out to me at anytime via support@anjulimack.com, the Facebook group or Instagram. For short questions Instagram is great but for any coaching queries and checkins, I really recommend emailing. If you are a client, I aim to respond ASAP.

Do you do meal and training plans?

YES! Meal and training plans are customised to you, your goals, lifestyle and current shape.

how long does it take to see results?

I often get asked this question and honestly, no one can give you an exact date or timeframe as to when you will see results. The time it takes for you to see (and others to notice) weight loss or muscle gain can vary from person to person. In general, your body is making changes as soon as you start working out, though it can take about 4 weeks of regular, consistent workouts and tailored nutrition to actually start seeing significant results. BE PATIENT AND TRUST THE PROCESS.

I don’t offer quick fixes. The Anjuli Mack Fit Program is set at 12 weeks re-occurring is because I believe that sustainable and healthy progress takes time. I recommend taking photos fortnightly as the scales can sometimes be misleading.

DO YOU ONLY COACH WOMEN?

Yes. Why? On my fitness journey I have had a lot of ups and downs in my progress as well as my mindset and confidence. I am passionate about empowering women to be the best version of themselves mentally and physically.

How long does it take to receive plans after signing up?

Once you have signed up and provided us with your details, it will take about 2-3 days to get a plan customised to you and your goals. Please be careful when entering your details to ensure that you provide us with the correct height, weight, allergies/food dislikes and your goal (muscle building or shred/shape) so that there are no delays with creating your plan.

HOW DO I RECEIVE THE MEAL AND TRAINING PLAN?

You will receive an email once the meal and training plans are available via the Anjuli Mack Fit App.

HOW ARE CHECKINS DONE?

Checkins are done fortnightly but you’re welcome to reach out to me at any time with how you’re going. I will email you fortnightly to remind you to update your measurements on the app. I also want you to email me a progress update with how you are finding everything fortnightly including: progress photos (front/side/back - keep these consistent eg: same clothes, time, day), how your training is going, any questions about the plans, how compliant you were to the meal/training plan across the fortnight, an average of how many steps you do per day (if you know). The more information you provide to us, the more we can help you.

WILL I get supplement advice?

Yes you will! Once you sign up you will be able to access the Exclusive Members-Only Forum on Facebook which has a 12 page guide that includes everything from individual EHPlabs supplements to the stacks I recommend for weight loss or muscle gain. The guide also includes information on cardio, step counting, toning and water intake. I also recommend taking a high quality fish oil, vitamin C and multi-vitamin. I personally use BePure.

DO I HAVE TO BUY SUPPLEMENTS TO DO A PROGRAM?

You do not have to buy supplements for the program, the key to results is exercise and nutrition. Supplements merely help to SUPPLEMENT your consistent training and good nutrition. However, I do like to include protein shakes in some meal plans as they are delicious and convenient. If you don’t want to use protein powder we can substitute for different foods.

DO I NEED WIFI/DATA TO USE THE APP?

If you don’t have wifi or data to use when you’re at the gym, you can just open the app on the workouts before leaving the house. You will then be able to follow the workout without internet but you will not be able to watch any workout video demonstrations.

Is this program suitable for comp prep?

No it isn’t as comp prep is VERY specialised. I highly recommend choosing a coach that knows the federation you are competing in. I personally compete and LOVE the WBFF Federation. When I prep I use a WBFF specific coach for posing, nutrition and training.

My passion lies in helping people gain and maintain a balanced, happy and healthy relationship with food and training.

My app isn’t showing the plans, what should i do?

If we have emailed you to say that your plans are ready but you can’t see them - please email us at support@anjulimack.com with screenshots and the name of the device you’re on. EG: iPhone 8. If you are having trouble with the App and need to view your plans, you can also login on a computer here. You can also edit your dietary preferences via the website login under “Profile - Edit Details.”

WORKOUT PLANS

DO I NEED TO JOIN A GYM FOR THE ANJULI MACK FIT APP?

Currently the only plans we write are gym based. However, we are aiming to create a home based option by the end of 2018.

HOW MANY DAYS DO I HAVE TO GO TO THE GYM?

The real question is.. How many days would you like to go to the gym? The plans are tailored to you! You will have the choice upon signing up between 4, 5 or 6 days.

I AM NEW TO EXERCISE, CAN I DO YOUR PROGRAM?

If you are a beginner or haven’t worked out in a few years, we recommend choosing the 4 or 5 day program for the first 12 weeks. Then you can change to the 6 day in your next program.

WILL THE PROGRAM BE TOO HARD FOR ME?

The workouts are not created to scare you! They WILL challenge you and we provide the recommended rest times between sets/exercises but we don’t provide recommendations for what weight to use. I expect you to push yourself each session - so choose a weight that challenges you. As a rough guide for choosing what weight to use, if I say 10 reps, you should be able to do 10 but not more than 12 and no less than 8. It should be reasonably hard for you to get the reps in but not impossible.

How often does the training plan change?

Your plan will change fortnightly. This allows you to have one week doing the program and then another week to challenge yourself and increase the weight, decrease the rest time OR slow down the tempo of the exercise to ensure that you are progressing.

CAN I ADD MY OWN EXERCISES TO THE PROGRAM? OR DOUBLE UP SESSIONS?

If you have a certain exercise you love doing - you can add it in somewhere once a week but remember that more is not always best. Your body needs time to recover and REST is important. We have created the training to challenge you and the meal plan to take into account the training you are doing so we don’t want you to try and do anymore than we’ve given you. If anything, you’re welcome to have an active rest day - get outside hiking or biking etc. There is no need to do endless amounts of cardio or hours in the gym. If you feel like you aren’t doing enough, please email us to chat about this.

How long are the workouts?

This depends on your level of fitness. You may find that you rest less than we recommend or you may spend time stretching and foam rolling before and after your sessions in which case times will vary. However, the plan alone from us shouldn’t take more than 60 minutes. Remember to get into the gym to work - put that phone down, keep the intensity up and focus! The workouts don’t include foam rolling or stretching via the App.

MY GYM DOESN’T HAVE XXX EQUIPMENT OR I FIND XXX EXERCISE uncomfortable, WHAT CAN I DO?

Our type of training requires a FULLY equipped commercial gym. If you only have access to a home based gym or apartment gym we recommend getting a gym membership before signing up to the Anjuli Mack Fit App. If you have a gym membership but the gym just doesn’t have something like a chest press machine or smith machine - don’t stress! Just email us at support@anjulimack.com with a list of exercises from the program that you need substitutes for and we will help provide alternatives. Examples of equipment in the workout plans: leg press, cables, dumbbells, smith machine, barbells, booty bands, chest press and shoulder press machine, sled push, battle ropes, hamstring curl, leg extension etc.

WHY AM I NOT SORE?

Being sore is not a measure of your progress. Many people associate sore muscles with a good workout, so they are concerned if they don’t feel sore after exercising. Or alternatively, some people may only get sore muscles after some workouts and not others. This leads them to believe that those workouts are less effective than the ones where they feel sore after. When you start on your program with us, you might be sore after your workouts for the first few weeks. This is because your muscles are being used in different ways to what they have previously and they are learning to adapt. Once you establish a consistent fitness routine, you might find that you are not sore after workouts. You might find that the only time you notice muscle soreness might be when you do a new exercise that forces you to use your muscles in a different way. Let’s be honest - do you REALLY want to be sore every time you workout? I hope not!

AM I MAKING PROGRESS?

When I say ‘progress’ I’m not just talking about losing weight. Ask yourself:

  • If your workout routine is making you fitter? 

  • Are you able to do more reps or lift heavier weights than when you first started? 

  • Are you becoming more toned? 

  • Are you able to push through a tough workout better than you used to? 

  • Do you walk away from each of your workouts feeling like you’ve given it your all?

  • Are you more aware of the food that you are putting into your body?

  • Are you choosing foods that fuel you to live your best life?

If you answered yes to most or all of these questions, then you are making progress. These can be signs that you are improving thanks to your hard work!

Meal plans

IS THE MEAL PLAN PERSONALISED?

Yes it is. It is based on your daily activity, current shape and food preferences. You can even choose how many meals you would prefer to eat per day when you sign up.

DO I GET AN ACTUAL MEAL PLAN OR JUST MACROS?

You will receive a one week meal plan that changes fortnightly. You have the option to swap out certain meals you don’t like, I recommend checking the plan at the start of the week so that you can request a meal change in time for me to swap the meal for you. You will receive your calories broken down into macros for each day of the week and I also include the calories and macros for each meal/snack on the plan.

WILL I GET HELP WITH COUNTING CALORIES/MACROS?

You sure will! I actually encourage you to educate yourself and learn to count calories/macros (protein/fats/carbs) so that you can understand what foods to eat to fuel your body. This will allow for more flexibility during your time with us (eg: eating meals out without worrying about straying from your meal plan). Once you sign up you will be able to access the Exclusive Members-Only Forum on Facebook which has an 11 page guide to “If It Fits Your Macros” and the App MyFitnessPal along with some tips on “treat meals.”

CAN I JUST COUNT MY OWN CALORIES/MACROS AND NOT USE THE MEALs Provided?

Definitely!! I would LOVE for you to use the meal plan as inspiration but you’re welcome to track your own meals. If you find that easier for meal prep, go for it. Please stick to the macros that I have given you - they are different each day but if you would prefer to choose one day to stick to, you can do that. This is a LIFESTYLE and I want this to work for you in a way that you feel you can enjoy and stick to it long term. I trust that you will prioritise whole foods.

ARE THERE VEGETARIAN OR VEGAN OPTIONS?

You can choose to have a vegetarian plan upon signing up but I do not specifically create a vegan plan. If you are vegan, you can select vegetarian and then choose vegan alternatives with similar calories where necessary - eg: vegan wraps or vegan yoghurt.

CAN YOU DO GLUTEN FREE PLANS?

You are welcome to use any gluten free alternatives for the meal plan. EG: gluten free oats or wraps. Try to substitute with options that have similar macros to the one on your plan. If you don’t eat bread at all, you can substitute with another carb source such as rice cakes.

I’M NOT LOSING WEIGHT, WHY?

Losing weight takes time, the scales can be misleading. Sometimes you can be getting stronger and looking more toned but not changing weight on the scale. Your weight will vary based on many things which is why I really recommend taking photos and measures fortnightly. Try measuring your waist, arms, shoulders, hips and legs and track the measures with the app under the “progress” tab. If you are going to weigh in, please make sure that it is consistently first thing in the morning on an empty stomach. Taking photos, measures and weighing in fortnightly for checkin is useful for us to update your plans.

Also focus on other signs of progress over the 12 weeks. Such as… being more mentally alert during the day, clothes fitting differently, friends or colleagues noticing changes in posture/energy or your healthy glow, increased energy levels, craving healthier foods and looking forward to your next healthy meal or challenging workout.

Payments

How much is 12 weeks in XXX currency?

You can use this converter to get a rough idea of the re-occurring $180USD in your home currency. There may be a small variation due to your bank conversion and charges. You can’t change the currency via the sign up page.

How do I pay?

You can sign up here, our program site accepts credit card payments with Visa or Mastercard through our secure third party payment gateway Stripe.

How do I cancel?

You can send me an email on your 10 week checkin or the week before you are charged again so that I can ensure that your subscription is canceled.

IS THERE A WEEKLY PAYMENT Option?

The plan is paid in full every 12 weeks, there is no weekly payment option. It works out to be $15USD per week. The plans are customised to you and your goals which takes us time to do so we don’t offer a cancellation or refund on the program. It is set to 12 weeks as that is an awesome amount of time to really change your habits and progress.