Frequently Asked Questions

Get the best out of your GHO Fitness account

MEAL PLAN
Q)
How do I go about meal prepping?
A)

Your weekly plan is set out so that your dinner and lunch the next day, is the same. This means all you have to do is make two portions at dinner, creating enough for the following day. If this method doesn't work for you, then feel free to change your meal plan around and find the way that does.

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Q)
How do I change a meal in my plan?
A)

Click into "weekly meal plan" which will show you what you will be eating for the whole week. Then all you do is click edit, choose a new meal. Remember to press save.

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Q)
Can I print my recipes?
A)

Yes you can! If you press view, you can see a photo of what your meal or snack looks like. You also see the ingredients and instructions too.

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Q)
How about shopping?
A)

We have made your life even easier for you with your personalised shopping list. This way you are able to buy all the ingredients from your weekly meal planner. Don't worry, if you change any of your meals your shopping list with automatically update.

You can also print the shopping list, and take this with you.

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Q)
What are my calories?
A)

We have worked out your calories based on your answers in your questionnaire. We do not put your calories anywhere on your plan, as we don't want you to become fixated with numbers - that's our job! Whatever meals you select will never exceed your calories for that day.

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Q)
What do I eat on my workout and rest days?
A)

At GHO Fitness we want you to have as much freedom as possible with both your eating and training. This is why we haven't paired your training or rest days and eating together. But, if you are keen to get the correct nutrition for your activity. Then personalize your plan yourself on the days you are training and not.

For example, on your training days try selecting meals, which are higher carbs - especially post workout. If you are training in the morning, have the easy overnight oats or in the evening, the cottage pie.

On your rest days, try choosing meals, which are lower carbs. You could have the sweet protein omelette for breakfast, the avocado chicken salad for lunch. And try the steak and pepper stir-fry for dinner. If you want to find out more about performance nutrition, read our blog here.

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Q)
Why is my lunch and dinner the same the next day?
A)

The reason for this is because we think the easiest and quickest way to meal prep is just to make double for dinner. This way you will have leftovers for lunch the next day. As well as this being convenient, this means also means you wont get bored and have a lot of variety throughout the week.

If this doesn't work for you, then please change it to a way that does. Whether it's doing bulk prep on Sunday and setting your lunches the same for the whole week, its up to you.

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EXERCISE PLAN
Q)
How does it work?
A)

Depending on whether you selected 3, 4 or 5 days, your workout calendar will show you that number of workouts. It is up to you to choose which days of the week you would like to do them.

On your side bar you have your 'exercise', which is your workout for today. Your 'exercise calendar' shows you your workouts for the rest of the month.

Make sure once you have completed a workout, you tick the box to move onto the next.

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Q)
How will I remember what weight I used last time?
A)

Luckily on your workout plan, for weighted exercises there is a box where you can add the weight used. This way you can up the weight next time and track your progress.

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Q)
What if I have never done an exercise before?
A)

Don't worry all our exercises have a video you can watch. Click the green play button beside the video to see a step-by-step demonstration.

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Q)
How will I know how much longer I have got left?
A)

At the bottom of the page, you will see your percentage of workouts completed this month. This will let both you and your training know how well you are doing this month.

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Q)
What if I can't do something because of an injury?
A)

All you have to do is email your trainer, who will respond ASAP to give you an alternative or take it out of your plan.

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Q)
Can I do other classes/sports as well as my plan?
A)

We encourage you to take part in other classes, sports or activities you enjoy. But we want to stress the importance of getting enough rest; we don't want you to over do it. You need enough rest so you can complete your GHO Fitness training to your full potential.

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DASHBOARD
Q)
What is my dashboard?
A)

This is a quick snapshot of your GHO Fitness plan. You get to see what meals you are eating for the day and what your next workout is.

We will also have our tip of the day to give you some motivation, new knowledge or maybe even a laugh! You will also be able to see your weekly progress, so you know you are heading in the right direction.

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Q)
Why is my progress important?
A)

Your progress is a very important part of your plan. Not only do you track your progress, but also so your trainer can too. Update your pictures and measurements every 4 weeks.

All you have to do is, click 'Drop Image Here' to upload and then you can edit your photo. We also think you should add your new weight every 2 weeks. Input your weight into the tracker, and press 'add weight entry' to save.

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Q)
What if my weight hasn't changed?
A)

The most important part of this plan is how you feel and also how you look. Scales can be the least accurate way of measuring your progress, so we don't want you to think too much into this. The reason we have weight in your progress, along with measurements and photos. Is that we want to have a balanced reading from a combination of all 3.

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Q)
Where will my pictures go?
A)

Don't worry - we won't use your pictures on any of our social media without asking you first. We have our transformation of the month competition. This is where we will choose the best transformation. But we won't post it anywhere without your consent.

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