What all does the app provide me with?
Being a member of the Powher.fit community will give you access to weekly workouts. Each movement comes with an instructional video and voice-over commands to ensure proper form and performance. The workouts are both gym and home based, and you can switch between the two if you want! You can tailor this program to your own personal goals (losing weights, gaining muscle mass or both at the same time!) and each exercise movement will also have a modified (easier) movement as well as a more advanced (harder) movement. Powher.fit members will also be given a nutritional strategy plan to follow. Quite possibly one of the most exciting things about the Powher.fit app is going to be the community forum! This will be a place where the community can share tips, tricks, recipes, success stories, connect with each other! Powher.fit members will also have priority email access to both Ben and Randa!
What is the cost? Will I be billed month to month or will I be bonded by a long term contract?
The cost is $49/month or $550 per year. If you choose the monthly option, you will be billed monthly. If you choose the yearly option, you will be billed up front for the upcoming year. You can cancel before the next month (if you chose monthly option) or the next year (if you chose yearly option) of the billing cycle. For a more detailed break down of our billing conditions, please read more here.
Does the app include nutrition strategies? What about recipes and a grocery list break down?
Yes, the app includes nutrition strategies. Overtime the amount of recipes gathered and shared within the community will continue to grow. We do not provide you with a strict grocery list break down, but we will have a macro cheat sheet available for our members that will be very beneficial while grocery shopping!
Will each person receive a detailed meal plan or a suggested plan?
We do not tailor a custom or detailed meal plan for every Powher.fit member who registers, but rather a suggested nutritional plan to follow. We want our members to have food freedom and to LEARN how to eat on their own without having to follow a strict meal plan. If you feel you can only succeed with a structured meal plan, we can create you one for an additional charge. If you’re interested, please contact Ben.
Will there by how-to videos of the workouts?
Of course! There will even be voice commands to go along with the how-to videos so you will truly be getting a virtual personal training experience!
Is there a community section to share success stories or tips?
Yes! Or should we say YASSSSS! There is an online community forum that will have lots of tips, tricks, success stories, topic discussions and engagement within the Powher.fit community. The forum will be able to be accessed by members only and it will have a search tool within it. Bye bye facebook groups and notifications, hello organized online community forum!
When should I update my calories/macros?
You should adjust your active and inactive day calorie targets at least every month, or if you are on an aggressive 2lb/wk or greater calorie-deficit regimen, aim to adjust every 5lbs lost. Every time you adjust your calories, your macronutrient gram value targets will change, but the ratio should stay consistent (Ectomorphs 40C/30P/30F, Endomorphs 35C/30P/35F)
How hard should I push myself? How heavy should I go?
We have included guides to this in the program! In weeks 1 and 2, EVERYONE is going to LEARN THE BURN because there are no sets or reps, you are going to do each exercise for TIME! It won’t matter if you grabbed 2lbs or 20lbs, your muscles are going to start burning at some point before time is up!
The reason we structured Weeks 1 and 2 this way is to teach you how hard to push yourself! We’ve included an Intensity Guide to tailor that burn towards building muscle or losing fat. Keep in mind, your nutrition is going to be the primary driver of fueling your body to increase or decrease in size, but the guide dials in the reps and rest scheme to fine-tune what is more specifically optimal for building new muscle tone, or burning off body fat to reveal the muscle tone you have!
What do I do if I’m feeling pain?
First, identify where the pain is coming from. If the pain is coming from muscle tissue (along a bone, hardens when contracted, softens when relaxed) you could be feeling a ‘burning’ sensation which is caused by lactic acid build-up during intense exercise. This is what you want to be feeling every single time you start a movement. Once the discomfort reaches an intensity of a 7 or 8/10 (10 being intolerable), that’s when it’s time to stop, rest, and let that burning sensation subside as your body flushes the lactic acid out of the muscle.
If the pain is coming from a joint (hip-socket, shoulder, knee, elbow, ankle, etc.), stop what you’re doing and try one or more of the following:
– Slow the movement down
– Reduce the range of motion of movement
– Use a lighter resistance
9/10 times, doing a combination of the above will fix the problem. This indicates that you have found the intensity your body is ready for, so continue performing the movement accordingly for the recommended duration. When you perform the same or similar movement in a few days, you should notice you’re able to modify less and do a little more!
If you are still experiencing issues, send a message to Ben Crane. This is one of his areas of expertise!
Can PowHer.Fit be tailored to my goals?
You better believe it! One of the biggest problems with large-scale programs that SAY they’re great for anyone and everyone is they have everyone do the same movements, the same sets and same reps. PowHer.Fit is NOT like everyone else, because NEITHER ARE YOU!
Not only have we included Intensity and Exhaustion guides to help you understand how different resistance levels maximize muscle growth or fat loss, but we have also included THREE movement options for each station! Is the recommended exercise (Intermediate) too difficult? We’ve included a modified one! Want something MORE challenging?? Try the advanced option! Coupled with the intensity guides, PowHer.Fit is probably the most customizable fitness program you have ever seen!
Is Powher.fit beneficial for those who are trying to gain muscle mass instead of just losing weight?
Of course! This program is great for those trying to lose fat, gain muscle mass, or accomplish both at the same time. Because this program can be tailored to your own goals, this is absolutely a great program for those trying to gain lean muscle mass.
Do you need gym access in order to do the program, or can the workouts be done at home?
No, you do not have to have gym access to do this program. Powher.fit has a home option within the app. The home option is teaching you to use household items to get a workout in. The home options was written specifically as a home workout program, so don’t worry that we are just going to hand over a gym program and say good luck at home like other programs do.
Is there an option to go back and forth between gym and home workouts?
Yes, you will be able to switch in between gym and home workouts to fit your schedule and availability!
Can I switch the workout days within a given week?
Yes, you can switch the workout days during a given workout week to better fit your schedule. However, we do not suggest skipping between weeks or from one week to another without completing the previous week. The weekly workouts should be done in order, however you can switch the days within the week if you need to!
How long are the workouts? What if I’m short on time?
Both the H.I.I.T. and Resistance Training workouts are designed to last at least 30 minutes. However, every workout is structured so that if you need to cut your workout time short, you can go home proud knowing you got the most effective movements in first!
For those of you working out on the clock, DON’T worry about being able to finish, focus on getting STARTED! Once you start, just set your alarm for whenever you need to leave, follow the workout in the order it is programmed, and stop whenever it’s time to go! Do NOT feel guilty for not finishing, be PROUD of yourself for starting and for accomplishing everything you did!
PowHer.Fit is intentionally designed to keep you from getting bored, but also keep you from wasting time figuring out your workouts! The first week your workouts change, there will be some extra transition time as you find your equipment, learn the movements and figure out an appropriate weight. The second week, your workouts will flow MUCH faster because you will know where to go, what to use and which weight to select.
PowHer.Fit is going to introduce you to a WIDE variety of movements! The longer you commit to changing your mind and body with PowHer.Fit, the more you will learn and faster you will be able to understand each new workout!
We do encourage a short warm up of stretches before each workout as well as a proper cool down at the end. If you’ve got extra time to spare, add some L.I.S.S. cardio (low intensity steady state) to keep your fat burning levels fueling.
What about Cardio?
PowHer.Fit includes 4 Days of professionally programmed resistance training and 1 Day of High Intensity Interval Training (H.I.I.T.). If these 5 days are executed properly, you will find yourself breathing hard, sweating all over, and your heart beating faster. All of these are signs of excellent cardio-vascular exercise.
Since 5 days of vigorous exercise is difficult enough for many to execute, even less to fit into their schedule, we are not formally asking you to do more than the programmed amount of activity.
We DO, however, suggest moving as much as possible! If your body is able and you have the ability, a traditional “cardio” workout can certainly be added on the 6th or 7th day, or even on the same day as one of your Resistance Training workouts (although we recommend spacing them at least a few hours apart). Otherwise, doing anything other than sitting/lying down is going to do wonders for your body in the long run, especially if it’s outside where your body can be exposed to the elements, healthy bacteria, and sunlight.
Here are a few other excellent activity options you can add each week:
– Hiking (or just walking around the neighborhood!)
– Biking (outside!) or a Cycle Spin Class
– Group exercise class
– Yard work (get your hands dirty!)
– Home improvement projects
A full day of being on your feet and moving around will ALWAYS out-perform any 30 or 60 minute workout when it comes to calories burned! YES, you read that right!
It is unfortunate for our bodies that we have built a society dependent on convenience foods and desk jobs, driving our calorie intake up and our activity level down. This is why daily physical activity coupled with educated nutritional decisions is so vital. The conveniences technology has given us are undeniably beneficial, but the consequences those conveniences have on our bodies are, you guessed it, undeniably inconvenient.
The more you can stay on your feet and move around, the more calories you will burn, the higher your metabolism will be, your posture will improve, chronic pain will subside, and the happier and healthier both you and your waist-line will be!
Is Powher.fit available through the App Store? Or is it a web based app?
Powher.fit is not available through the App Store. It is a web based app that can be purchased through visiting the web page www.PowHER.fit
What equipment do I need for the home workouts?
We will actually teach you how to use household items like milk jugs, water bottles, pillows and couches to get your workout in. If you want to do the more advanced options of the home workouts, we do suggest some dumbbells and resistance bands!
Is PowHer.fit created for only women? Or can men do it too?
PowHer.fit can of course be beneficial for men. Between the nutritional guidelines and the full body HIIT and resistance training, men will also see results and benefits from this program. The logo and marketing is very feminine and can seem focused only towards women and that’s because Randa knows so many women are scared of resistance weight training. There is a stigma that women who lift weights will become bulky and masculine, so marketing wise she wanted to bust that myth. Randa’s husband follows the program with her, as many other husband and wife teams do! Even the trainer who designed this program is a man and you can read more about.
I know that paid members get priority email access to Ben and Randa over non paid members, but how much email access are we allowed?
Here at PowHer.fit paid members do get priority email access to Ben and Randa! We will limit each customer to 2 in-depth emails per month. Between the videos, voice-overs, written descriptions, blog and online forum of the entire PowHer.fit community – there is a lot of content put together to help each client succeed and to teach them the proper way to do so. If the customer then needs more one-on-one guidance, there will be an additional charge for one-on-one coaching depending upon how much additional individual coaching time the client requests.