ON THE MAT WITH MAT
MOVEMENT FOR MORE
EXPLORE
PROGRAM FAQ'S
For whom are the programs designed for? 👥
Programs are designed for anyone on their fitness journey right from beginners who are looking to challenge themselves to regulars looking for a fun routine. Since the workout sessions are hosted online they are also easily accessible to anyone around the world as long as you have access to the internet.
Which program do I start with? 🤷♀️
This depends on what your fitness goals are. If you are looking to strengthen a certain part of your body look for a program that targets that area. Having said that, the 4 week programs are more physically strenuous as there are more videos assigned per day, hence longer sessions per day and they of course span over more weeks than our 2 week programs. So if you are at the start of your fitness journey I would recommend trying one of the 2 week programs first and work your endurance up to a 4 week challenge.
It's too hard! What should I do? 😭
Do I need to do the video sessions in a particular order? 🔀
It is recommended to do all the videos in the order that it is listed everyday and every week. This is because
-
The workouts are curated and organised such that it increases in difficulty through the week as you increase your strength and endurance. So if you skip ahead you might find it difficult to keep up.
-
It is impossible to avoid injuries, but we must do what we can to reduce the chances of one happening. The warm-up and cool-down sessions assigned everyday, although optional, help prepare your muscles to grow properly before and after your workout. So it is highly recommended to do all the videos listed for the day.
How many programs can I do at a time? 🚀
It is recommended you only do one program at a time as you may end up overexercising certain muscle groups, which could lead to injury.
Can I switch between programs at any time? 🔄
If you find a program not enjoyable or not challenging enough or your fitness goal has changed you may choose to switch to another program. Having said that you may find benefit in sticking with through your initial choice as consistency is the key to success.
-
Should I stick to the program schedule if I’m feeling extremely tired? 😵
No :) Take another day or two off if you need; it should not affect your progress. There is a thin balance between listening to what your body needs and getting stuck in inertia and knowing when to push yourself and it is important for you to be able to distinguish those two feelings.
I'm sore! Do I keep working out? 🥴
The choice is yours depending how sore you are feeling. It is okay to take a day off if your muscles need the extra rest. But if you feel like your body can take the extra push till the next assigned rest day, it is okay to continue with the program schedule. You may choose to take it a bit easy through the workout. Do the easier variations of the poses, maybe take longer breaks between each round or choose to do low impact versions of the movements.
Can I workout while I’m on my periods? 🩸
The intensity of your period cycle and your ability to workout differs from person to person. If you suffer from painful period cramps it is recommended to avoid any high impact movements or take a day off to give the body the time it needs to recover. If you feel fine and do choose to workout, it is recommended to skip movements or asanas that require you to work your lower abdominals or go into inversions.
Can I workout while I’m pregnant? 🫄
These programs have not been designed keeping in mind the specific needs of those who are carrying life. Having said that, it is highly recommended to maintain an active lifestyle and an appropriate fitness regime through your different stages of pregnancy. Please consult a medical practitioner or a qualified pre & post natal fitness instructor on what you can and can't do during your pregnancy.
Can I skip a rest day? 🚫
Rest days are important for your worked out muscles to heal and grow back stronger. Over exerting on an already strained muscle hinders its ability to grow properly and increases the chances of injury. So it is recommended that you observe the assigned rest days to maximise the intended results of the program.
What do I do if I’ve missed a day? 🫣
Pick up from where you left off and follow the intended schedule to the best of your ability. Life happens and missing a day or two here and there shouldn't affect your progress greatly. Do not try to make up for the lost days by doing more than the recommended workouts for the day, this could lead to overextending your muscles and joints and lead to injury.
Why am I not seeing any improvements? 🤔
Different bodies see and experience change differently, and by that we mean some people see changes faster than others and that’s completely normal. A number of factors determine how well your body responds to exercise, including but not limited to lifestyle, diet and/or pre-existing medical conditions. So do not workout more than what is recommended or eat less than the required level of nutrition your body requires to be healthy. Instead look at the 2 - 4 weeks as a foundation to build consistency, good habits and a platform for tips and tools to help you stay fit in the long-term.
Why am I not losing any weight? 😟
The programs are designed to help you get and feel fit overall, that is it helps to strengthen, tone, condition and improve flexibility from your baseline. In this process you may or may not lose weight depending on how your body responds to the cardio and strength training aspects of the workout. Healthy weight loss needs to be balanced with a combination of appropriate diet, good habits & lifestyle (this includes but not limited to consistent meal times, good sleep, nurturing good gut bacteria, managing stress levels)
Can I do the same program multiple times in a row? 💪
You can do a program as many times as you like, just make sure to give your body a rest before starting it again. We recommend at least a week off in between programs to give the body and muscles ample time to rest and recuperate.
It's so hard to stay motivated! How do I keep going? 😩
Everyone struggles with motivation when it comes to working out every now then, but here are few ways to get you back on track if you feel like you’ve fallen off the wagon.
-
Set goals: One can feel a bit lost and rudderless without a purpose, so setting realistic weekly, monthly and yearly fitness goals can help give you drive and inspiration to keep going until you achieve them.
-
Find a fitness buddy: Sometimes it's hard to hold yourself accountable all the time so finding a fitness buddy helps lighten that burden. Ideally someone who is close to your level of fitness and/or has similar fitness goals to you so you can progress and motivate each other at the same time.
-
Track your progress: Because we are so used to seeing ourselves in the mirror everyday it’s hard to recognise the progress we’ve made over the weeks. So we highly recommend taking photos of yourself from all angles at the beginning of a program and comparing photos and the progress you’ve made week on week. Seeing is believing they say and knowing that the workouts are having some impact on your fitness perhaps could give you that extra push to keep at it. :)
What do I do once a program has ended? 💖
Take a break and set a new fitness goal. Once you have rested, try a new program that will help you achieve your new goal. If you aren't able to find what you are looking for, write to us! We would love to hear how we can tailor more programs that help you become a stronger, fitter and healthier version of you. Reach out through any of the following avenues
-