1 Help Content

1.1 Frequently Asked Questions

1.1.1 Is the bar included in the weight for barbell bench press?

Yes. The weight includes the weight of the bar, a standard 45 lbs.

1.1.2 How much does an EZ curling bar weigh?

The standard weight of an EZ curling bar is 25 lbs.

1.1.3 For dumbbell exercises, does the weight refer to both
dumbbells together or to each dumbbell separately?

The weight shown for dumbbells is for each dumbbell. So if the routine prescribes alternating bicep curls of 45 pounds, you will use a 45 pound dumbbell in each hand.

1.1.4 What is the Strength Level?

The Strength Quotient is a proprietary measurement used to determine a member's ability as compared to individuals of a similar age and gender. Strength Quotients range from 1 to 200, with 200 being the pinnacle.

1.1.5 Do you have a vegetarian option?

We are planning on adding vegetarian options in the future. For now you can easily swap in vegetarian items in your meal plan. You can also use the “I never want to see this meal again” option to remove animal proteins from future meal plans.

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1.2 My Meals

The Meal Plan page gives you everything you need to start and stick with your nutrition plan. This is where you'll find your daily and weekly menus—all of them fully compliant with the requirements of the nutrition plan and personalized to help you meet your goal—along with support tools that make the program easy to follow: automatically generated shopping lists and links to recipes for the meals in your plan.

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1.2.1 Using the Meal Calendar to view daily and weekly menus

Every week, the site will generate a new menu for you. You can look at your menu for the entire week or focus in on a single day.

If you want to see a particular day, use the meal calendar to select it.

You can also use the meal calendar to review what you ate in previous weeks.

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1.2.2 Getting your next menu

To get your menu for the next week, first complete your weekly check-in. On the day you've designated as your check-in day, you'll be asked to tell the site everything you ate during the past week. After that, the site will generate your next week's meal plan.

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1.2.3 Getting nutritional information

Click on the name of a particular food item in your menu and a popup window will open listing a detailed nutrient breakdown for each serving.

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1.2.4 Nutrition plan compliance

By default, all meals generated by the site are 100 percent compliant. However, our food library does contain both compliant and non-compliant foods. If you use the food library to substitute one food for another, the site will not stop you from picking a non-compliant food.

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1.2.5 Your shopping list

Print out a handy shopping list of all the foods that appear on your menu. If you want to shop in advance, enter the date range for the days you'd like to shop for. The shopping list organizes your purchases so similar items are grouped together.

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1.2.6 Substituting meals and foods

You can rely on the site to generate menus that are designed to keep you on track to meeting your weight loss goal. But if there's a meal or a particular food you don't want to eat, you can swap it out for something else.

To swap an entire meal, click on the "Substitute Meal" link next to the name of the meal. The site will recommend some alternatives—all of which are fully compliant with your nutrition plan. However, you are entirely free to use the search feature to find other foods as well.

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1.2.6.1 Substitute foods

To change a specific food on your menu, click on the "Substitute Food" link next to its name. If you don't like any of the recommended alternatives, you can search for a particular food by clicking "Search More."

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1.2.6.2 Searching for foods

To find a particular food, type in its name (for example, “almonds”) then click the "Search" button. The site will display a list of everything in the food library that matches what your typed.

To narrow your search, use the Advanced Search features. You can tell the site to focus in on particular food groups (for example, fruits and vegetables) or restrict the search to particular kinds of food (for example, only items that are lactose free).

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1.2.6.3 Search results: compliance percentage

The compliance percentage of a food tells you if it meets the requirements of the nutrition plan or not.

When you're searching the food library for foods to swap, remember that by default the site will show you only nutrition plan compliant items. However, if you uncheck the "Only Nutrition Plan Compliant" box under the Advanced Search options, the site will display both compliant and non-compliant items.

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1.2.6.4 Permanently removing meals from your meal plan

When you click on the "Swap This Meal" link, you have the option of telling the site to exclude this particular meal from all future menus. If you change your mind at a later point, you can unblock the meal by following the "Meal Plan Preferences" link and clicking on "Reintroduce Eliminated Meals."

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1.2.7 Recording meals

1.2.7.1 What is check-in?

Recording meals simply means telling the site what you ate.

After you've eaten a meal, check the box next to its name then click the "Record Checked Meals" button. This will take you to a page where you can make further adjustments to what you've eaten, if you need to.

As a general rule, try to check in meals as close to when you ate them as possible, while you still remember what you ate. But you can check in whenever you want to—once a day is fine.

The more accurately you report your eating habits, the more accurately the site can recommend meals that will keep you on track to your goal. Over time, the site will learn your personal tastes and begin to add foods and meals you've already checked in to upcoming menus, while blending in new meals for variety.

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1.2.7.2 What to do if you've eaten something that's not
on the menu

You can swap one food - or an entire meal - for another by clicking the "Swap This Food" or "Swap This Meal" link. During check-in, you can also search the food library for any non-menu items you may have eaten—it has tens of thousands of foods in it.

So if you grabbed an extra snack or even decided to change an entire meal, you can still let us know what you ate and we can then adjust your nutrition plan accordingly.

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1.2.7.3 Weekly check-in

On the day that you've selected to be your check-in day, you will be prompted to Here's your chance to record any meals that you haven't reported yet and provide your current weight.

Once you've provided all the requested information, the program will generate your meal plan for the next week.

Remember: You have to complete your weekly check-in in order to get your next meal plan.

If you want to change your check-in day, follow the “Other Food Plan Options” link.

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1.2.7.4 Linking your meal plan to your workout plan

By default, the site links your meal plan to your workout plan. This helps to ensure that you’re getting enough nourishment to keep up with the demands of your workout schedule. The site will automatically adjust your nutrition plan based on your workout results. If you’ve forgotten to enter any of your results, you’ll have the chance to update them during your weekly check-in.

You don’t have to keep the two plans linked to each other. It’s your choice. For example, you may wish to follow only the nutrition plan portion of the program. However, during your weekly check-in, you’ll be asked to enter the total amount of time, if any, you’ve spent working out over the past week.

If you want to unlink your meal plan from your workout plan, go to "Other Food Plan Options” then click on "Select a Food Plan."

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1.2.7.5 Making changes after you've recorded meals

After you've finished checking in a meal, you'll see an "Edit" button next to its name. Click it and you'll go back to the record meals screen where you can make additional changes if you want to. You can even go back and make changes to meals you've checked in during previous weeks. Remember: the more accurate the information you supply, the more personalized your meal plans will be.

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1.2.8 Weighing In

You can enter your weight at any time—although you have to do it at least once a week during your weekly check-in. The more you weigh in, the better the site will be able to tailor your nutrition plan to your individual body profile.

You can also record your weight, and other key weight-loss indicators such as body fat percentage or waist size, in My Progress.

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1.2.9 Meal Plan Preferences

During the initial setup process, we asked you a number of questions to help us customize the program to meet your particular goals and needs. If you'd like to make any changes to these settings, just click on the "Other Food Plan Options" link.

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1.3 Exercise Plan

The Exercise Plan page presents your current workout, both cardio and strength. If you do not have a workout scheduled for a particular day, the site will tell you. Use the “Other Workout Options” link to indicate which days you want to work out and the kinds of exercises you want to do on those days.

Since each new workout is generated using the results of your previous workout, the more accurately you record your results, the better the site can respond to the progress you are making.

For the best results, try to stick to your schedule.

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1.3.1 Using the workout calendar

Your workout calendar lets you review completed workouts and preview upcoming workouts. Click on a date to see completed or upcoming workouts. Navigate to different months by using the previous and next arrows.

If you click on a date and nothing happens, that means that you do not have a workout scheduled for that date.

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1.3.2 Animated demonstrations

If you want to see how to perform a strength exercise, click on the name of the exercise for a demonstration.

Performing an exercise improperly can be dangerous. Concentrate on form and control when working out to achieve the desired results while staying injury free.

If you are having difficulty viewing the demonstrations, please make sure that you have Adobe's Shockwave and Flash Player installed on your computer. You can download this plug-in at http://www.adobe.com/shockwave/download.

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1.3.3 Printing your workout

Click on the "Print Workout" link for a printable version of your current workout.

Because Personal Trainer adjusts your workout each week based on your previous performance, only the current week of workout routine can be printed.

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1.3.4 Emailing your workout

Click on "Email Workout" to send your friends an email with a link to your workout routine. You can send an email to up to eleven recipients.

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1.3.5 Deleting your workout

If you're not able to get to your current workout, you can always do it at a later time then change the completion date when you record your results

However, if you want to skip your current workout altogether, and you know that you're not going to complete it at a future date, then click the "Skip Workout" link. This will remove it from your schedule.

You can only delete your current workout. You cannot delete completed or upcoming workouts.

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1.3.6 Entering workout results

In order for the site to generate a workout plan that's appropriate for your current strength and fitness levels, you need to provide regular feedback, which means entering the results of each workout you perform.

To enter the results of your current workout, click on the "Enter Results" link. For strength exercises, you will be asked to enter how much weight you used and how many reps you performed for each set. For cardio exercises, enter the duration and intensity of your workout.

If you couldn't do an exercise as prescribed (for example, too much weight or too many reps) just enter what you were able to do. The site will then make a new strength or effort recommendation the next time you do that exercise.

Remember, to get the most out of the site, be as accurate as you can and enter results into every box.

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1.3.6.1 Enter a different exercise

If you performed a different exercise, please change the exercise by using the Swap dropdown menu.

Changing an exercise affects the current workout only. It will not change the structure of your workout in the future.

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1.3.6.2 Skip exercise

If you did not perform a set or exercise at all, simply delete it.

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1.3.6.3 Add exercise

If you performed any additional exercises, please add them by clicking the "Add an Exercise" button and entering the weight and reps performed for each set.

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1.3.6.4 Change completion date

If you could not get to your workout on the scheduled date, simply complete the workout when you have time then change the completion date.

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1.3.7 Reporting an injury

The "Report Injury" link is only available if you have selected the Women's Health Personal Trainer Select exercise plan.

If you have suffered an injury since your last workout, please consult with your doctor before continuing.

If your doctor gives you the go ahead to resume exercising, please click on the "Report Injury" link to let the site know what kind of injury you have sustained—knee, back or shoulder. It will then modify your workout to remove any exercises that might put unwanted stress on that part of the body.

If continued exercise aggravates your injury, please stop the program and go see your doctor again.

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1.3.7.1 Cardio distance

If "Max" appears in the Distance column instead of a number value, you should exercise for as long a distance as possible in the time allowed—the maximum distance possible for you.

If "--" appears in the Distance column, choose whatever distance you consider appropriate for the exercise.

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1.3.7.2 Cardio time

If "Min" appears in the Time column instead of a number value, you should complete the exercise at a fast pace, in the minimum amount of time possible for you.

If "--" appears in the Time column, choose whatever pace you consider appropriate.

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1.3.7.3 Cardio RPE/HR

After a cardio workout, record your Rate of Perceived Exertion (RPE) — how hard you worked on a scale from 1 to 10 (1 = You can chat easily; 10 = Speak? Ha!) and how much time you spent at that level. If your efforts don’t rise above 7 on the RPE scale, it's time to challenge yourself more.

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1.3.7.4 Cardio exercise definitions

Cardio Warm Up – Easy cardio activity of choice prior to speed work to get blood pumping. Stretching can then be completed prior to speed work

Pre-Lift Cardio Warm Up – Easy cardio activity to get blood pumping before weight training activity

Easy Run – Complete at self-determined "comfortable" pace

Tempo Run – Complete at slightly slower than 10-K race pace

Race Pace Run – Complete at the pace of the goal run

Long Run – Complete at super-easy or "leisurely" pace

200M, 400M, 800M, and 1600M Repeats – Complete at around your 5-K race pace

Recovery Jog – Super-easy jog in between speed intervals

Active Rest – Super-easy cardio in between speed intervals

Easy Ride – Complete at self-determined "leisurely" pace

Brisk Ride – Complete at 2–3mph faster than goal ride pace

Pace Ride – Complete at the pace of the goal ride

Easy Walk – Complete at self-determined "comfortable" pace

Max Walk – Complete at self-determined "maximum" pace

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1.3.7.5 Walking definitions

Easy Walk – Complete at self-determined "comfortable" pace

Brisk Walk – Complete at slightly faster than normal walking pace

Speed Walking – Walk at your highest possible rate - varies with each individual

Pace Walk – Complete at your goal pace

Incline Walk – Uphill walking pace

Max Walk – Complete at self-determined "maximum" pace

Morning Walk, Afternoon Walk, Evening Walk – Daily steps/miles separated into different walks during the day; pace determined by walker

Cool Down – Walk at easier and easier pace until end of cool down period

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1.4 My Progress

The My Progress page is where you can track your progress over time and see in clear, visual terms how you're doing on the program.

Setting goals

While you don't have to set goals, doing so can help keep you motivated because you're progressing toward a definite end point.

If you start over, you clear out both your tracking data and the goal you may have set for that tracking item. So if you want to resume tracking with a specific goal to work toward, you'll need to set a goal again.

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1.5 Recipes

Recipes are organized by meal type. Just click on one of the tabs to see recipes for Breakfast, Lunch, Dinner or Snacks. The recipes are automatically filtered to match your meal plan.

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1.6 My Workout Buddy

Some people find it easier to stick to a nutrition plan when they've got a buddy who's following the nutrition plan too. Buddies can offer support and encouragement—and accountability. Just use the "My Workout Buddy" search feature. You can even used Advanced Search to find one by age, interest, or geographic location.

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1.7 My Journal

A journal can serve as a record of your progress as you pursue your goals. You can choose to keep it private—just for your own eyes—or share it with fellow club members.

Set up a profile to share information about yourself—such as your age, location or personal interests—with anyone who reads your journal. You profile is also where you can make your blog viewable by other club members. Just click on the "Edit My Profile" link to get started.

1.8 Billing

1.8.1 Billing Charges

When you try the exercise or diet service, the FULL PURCHASE PRICE of the package you select is AUTHORIZED AND HELD for the length of the trial period. We do not actually charge your credit card until the end of the trial.

If you cancel before the end of the risk-free trial, your card will NOT be charged and your credit will return. However, the authorization will remain until the risk-free trial period is over.

All charges for service will be billed by Genesant Technologies, Inc.

A credit card is necessary to initiate service. The only current payment options are Visa, MasterCard, and American Express credit cards.

PLEASE NOTE THAT WE DO NOT ACCEPT DEBIT CARD PAYMENTS AT THIS TIME. IF YOU DISCOVER THAT THE CARD NUMBER PROVIDED IS A DEBIT CARD NUMBER PLEASE CONTACT CUSTOMER SERVICE.

1.8.2 Billing Problems

Make sure that the billing address entered EXACTLY matches the address your credit card company has on file. If the address does not match, your credit card company will approve your credit card, but it will fail our internal fraud protection.

Please note that service starts with the completion of registration, not with the selection of a diet or workout start date. Each subsequent month is calculated from the time the service was started.

1.8.3 Billing Cancellation

To cancel or change a subscription, please go to the My Account page.

After initial service, accounts automatically renew on a month-to-month basis.

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