FAQ
HOW WILL I ACCESS MY WORKOUTS?
You will be set up on the True Coach app and you will access all your workouts there. You will be able to log into the workouts via your phone, computer or laptop and be able to see videos for each exercise. Exercises will vary and depending on your goals and availability, you will have 1, 2 or 3 workouts per week without including the yoga sessions. The workouts will build week by week using “progressive overload” in order to get you stronger 😉
WHAT IS THE SCHEDULE?
The schedule is x3 Strength based workouts on Mondays, Wednesdays and Fridays and then an extra yoga session on a Wednesday morning from 8 am to 9:15 am. The workouts can be done on other days if needed but because you’ll be on a WhatsApp group with people it might be nice to keep it on the same day so that we can all be in it together. Every workout will look different depending on your level, access (or not) to the gym, home equipment if you’re doing them at home, etc.
IF I’M DOING WORKOUTS AT HOME, WHAT DO I NEED?
Ideally x2 Dumbbells and x1 Kettlebell and bands are a plus. A mat for floor exercises and warm up. Comfortable clothing.
I like cast iron Kettlebells like these ones https://www.argos.co.uk/product/3290398?clickPR=plp:1:15
Here are adjustable Dumbbells https://www.argos.co.uk/product/8196026?clickSR=slp:term:dumbbell:7:24:1
If starting out, I would recommend 5kg Dumbbells https://www.argos.co.uk/product/5418219?clickSR=slp:term:dumbbell:5:24:1
Resistance bands set https://www.argos.co.uk/product/9376120?clickSR=slp:term:bands:8:116:1
Resistance bands https://www.argos.co.uk/product/1937330?clickSR=slp:term:bands:4:116:1
WHAT IS THE MID WEEK INTENTION / MEDITATION / JOURNALING GOAL SETTINGS SESSION FOR?
Each week we will work on individual habits and intentions to improve our wellbeing. The journaling, meditation and intention setting will be a little check in with ourselves to see how it’s going. This will be around 8:45 / 9 am on Wednesday mornings but can also be done via email or google drive or this can be a private practice you do on your own if that’s your preference. There will be a chance to opt into a google drive sheet so everyone can see your weekly intentions.
MONTHYL ACCOUNTABILITY CALLS – what are they for?
The calls are so that we can check in with your progress and goals and where you can ask Romana any questions or advice about the programme. Calls are also for any feedback and new habits you would like to start for the next month of training ahead. Romana is always open and welcomes feedback because she wants you to have the best experience possible! The coach will also take this opportunity to explain any changes in your programme or correct your form if you have sent in videos.
WEEKLY YOGA - why?
At Watermelon Fitness we believe that the combination of strength training and yoga is a winning one! With strength training we improve fitness, we strengthen the muscles and joints, we “futureproof” the body to ensure maximum health and longevity. Through yoga, we relax the nervous system, work on mobility and isometric movements, we practice flexibility, breath work and mindfulness and this will lend itself very well to the overall programme and will hopefully leave you feeling relax and ready for the day with some exercises you can sprinkle throughout the day if you’re feeling overwhelmed. It’s very rare to find a programme on the market that includes both yoga and strength and Romana really believe that the magic is in practicing both disciplines! Extra mobility moves will also be included in your workouts if one of your goals is to become more mobile of course 😊
AM I DOING THE WORKOUTS ON MY OWN IN MY OWN TIME?
Yes. You will be doing the workouts on your own in your own time. Workouts will be added in on Mondays, Wednesdays and Fridays but you can access them whenever you like. Ideally you would do the workouts at the gym but if you don’t have a gym membership, there are plenty of options that you can try at home.
DO I HAVE TO SWITCH MY CAMERA ON FOR THE YOGA?
No, you don’t have to but it’s best if you do so Romana can see your form 😊 also great for you to film your movements and send them to Romana or to the group to make sure if you’re performing them correctly!
WHAT IF I SKIP A WORKOUT BECAUSE I AM SICK / HAVE TO TIME?
If you don’t have time to train or you’re unwell, that’s life! It happens. I highly recommend not worrying too much about it and getting back to it when you have the time. Progress is not linear. At Watermelon Fitness, we believe in following the natural cues your body gives you, we are all different. Depending on our cycles (if we menstruate), our stress levels, our sleep, our nutrition, we can feel stronger or less and it’s so important to listen to what our body is telling us.
IS THIS SUITABLE FOR BEGINNERS?
I would not recommend training on this programme if you’re a complete beginner. I would advice training with me at least a few sessions in person or on zoom or starting with my beginner programme. Please get in touch if you’d like me to set you up on that!
IS THIS SUITABLE FOR PRE/POST NATAL WOMEN?
Yes, it is. 😊 As long as your doctor or physio is okay with it. Please only join the programme if you’re already 6 weeks post-partum.
HOW DO I BOOK IN FOR MY MONTHLY CHECK IN?
These check-ins are optional but Romana finds there is great benefit in checking in. You are responsible for booking in the check in with Romana, she will send out options but if you don’t book in within the allocated time, you may lose your slot. So try and book in a session with her before the end of the month to set yourself up for a winning month ahead!
HOW DO I ACCESS MY WORKOUTS?
You can access the workouts via the app True Coach. You can download that through the app store if you have an iPhone or Google Play on an Android. You can also access the True Coach platform through your browser. Safari, chrome etc. it’s a wonderful platform where you can write notes for each workout where the coach will be able to see what you’re doing and send you notes on it. You can also send private messages to your coach and add your goals and progress in as you go! A great way for Romana to witness your workouts, track your progress, increase weight when needed and reps etc. It’s a great platform!
If we haven’t covered all your questions, please do get in touch with Romana on watermelonfitness2020@gmail.com or send a message on Instagram @watermelon_fitness_and_yoga