I'd like to find out more before i buy
Be sure to download the free ‘7 Golden Rules’ guide to nutrition if you haven’t already. It's a sneak peak into the dieting fundamentals of the PR1MEBODY plans. You can also preview one of the mobility and activation warm ups here. This will give your a taste of the physiotherapy/ warm up element I bring to the training plans to optimise performance and posture.
Lastly, you can always get in touch with Tim via email and he'd be happy to answer any other questions you may have. Please email: firstname.lastname@example.org
what do i get for my money?
Foundation and Muscle Onramp plans both consist of a 12 week plan: 4 x 3 week progressive blocks of training delivered via the app to your own profile and fitness hub. The Apollo plan is 4 x 4 week progressive blocks, totalling 16 weeks. These are resistance training based programs so a well equipped gym is best. There is currently only a home training option for women. The Foundation programs do contain some conditioning work: Short high-intensity bursts of cardiovascular work. These bursts will not only help you burn more fat, they will also help you build fitness for the future weeks of resistance training. There is no dedicated medium paced cardio in the plan as that is not the best way to burn fat nor build muscle. However all plans allow integrating classes or self directed bouts of cardio in your weekly schedule if you enjoy to do so. These can also be logged in your profile on the app. I do recommend cutting back on your cardio work to prioritise the resistance training.
Easy to watch videos on all the exercises as well as detailed written instruction to en sure your technique is good. The app has a chat function if ever you're confused or need advice on an exercise.
The FOUNDATION Diet consists of two comprehensive guides - Phase 1 and Phase 2 to support your nutritional journey with progressive dieting and no calorie counting.
Phase 1: Balance uses a technique known as carb-backloading which helps to maintain brain clarity throughout the day and refuelling of muscles at the end of the day and post-workout.
Phase 2: Fast-Track introduces intermittent fasting. This is where you extend the 8 hours of abstaining from food while your sleep, for a further 6-8 hours into the day. The result is again better brain clarity a multitude of proven health benefits. Skipping a meal isn’t a magic pill however, you need a plan and structure
The MUSCLE ONRAMP & APOLLO PLAN both come with 'THE CALORIE FIX' as a guide to steer you towards either recomposition of fat-loss to muscle gain, or focus strictly on muscle gain for those of you who are hard gainers. This plan involves calorie counting. Your MyFitnessPal account can be synced to the PR1MEBODY App profile.
Private FaceBook community and support from others on the PR1MEBODY plan. It's a hub for recipe ideas, unique training tips and video FAQ’s.
What happens if i don't have 12 straight weeks?
With almost every plan the goal is to train 3-4 times a week. The option to train 5-6 times (not advised for beginners) is possible, you just start to cycle the programs again earlier than every 7 days.
The way the programs are divided into blocks allows a degree of flexibility to the program. Your program is uploaded by Tim so if you need to take a week's break due to a work commitment, holiday or illness then contact him or the team within the app and the program can be paused. 12 weeks in a row is recommend to maximise results.
HOW OFTEN WILL I BE TRAINING AND FOR HOW LONG?
All programs including the warm ups should take you an hour or less. However there a few sessions included in different phases, such as the PR1ME300 workouts which are suitable for when you're pressed for time.
The programs are also ordered in a way that the most important exercises come first. So on days when time is tight, dont forgo your session, Just get through what you can.
How long do i have access for?
The Diet and Nutrition guides are yours to keep and you'll be a member of the Facebook Community for life, however after you complete your training programs will disappear from the app after your the time allocated runs out. To continue your PR1MEBODY journey you can buy additional 6 week to 3 month packages which are specific to your fitness goals.
Why IS FOUNDATION divided into two phases?
Good question! Phase 1 is about finding your 'Balance' and pressing the reset button on your nutrition and fitness goals to kickstart your transformation. Phase 1 lasts 6 weeks. By then, most are ready to begin Phase 2: 'FastTrack' which introduces an intermittent fasting method of eating. Intermittent fasting is covered here
IS THE DIET VERY RESTRICTIVE? WHAT IF I DON’T WANT TO GIVE UP MY FAVOURITE FOODS AND TREATS?
There is an emphasis on nutrient dense food in the plan. The diet guides contain a ‘meal matrix’ consisting of a plethora of meal and food options. The FOUNDATION plan is structured in a way that calories don’t need to be counted so for best results you do have to stick to the recommended foods.
The MUSCLE ONRAMP and APOLLO plans use calorie targeting and counting. I also provide you with macro goals of Protein, Fat and Carbs. As long as you hit these targets, what you eat is largely up to you, but I strongly urge you to concentrate on nutrient dense real food to achieve optimal health, energy levels and results
Its not about telling you what foods NOT to eat. Life happens! But I aim to show you what is optimal. The closer to optimal you achieve in diet the faster your results should show.
I n short, you do need to be ready for change, and you do need to be willing to make sacrifices from the status quo. Thats how positive change occurs.
SO THAT MEANS I HAVE TO SAY GOOD BYE TO MY FAVOURITE TREATS FOREVER?
NO! Heres the good news: The diet guides of FOUNDATION centre around minimally processed real foods and ones that are naturally anti-inflammatory. This way it works as a quasi-elimination diet: This is where the most commonly inflammatory and allergenic known foods are minimised. This is because many people can suffer from mild gut inflammation or digestive issues without being aware. Even if your gut health is perfect, the only side effect of following this diet is a lean physique and a better relationship with food. You also get a reward meal of your favourite food every 2-3 weeks.
You are able to re-introduce any foods you want to at a later date (we recommend at the end of the 12 weeks).
CAN I HAVE ALCOHOL AND CHEAT MEALS?
To achieve the best results on the PR1MEBODY plans, its advised to minimise or completely avoid alcohol intake as it tends to be one of the instances where empty calories (ones that offer no nutritional benefit) are overdone. It saps your will power often leading to over eating later. Having said this we understand no one wants to live like a saint! Within the guides we offer advice on the best types of alcohol to stick to if drink is unavoidable.
We don't like the term 'cheat' because you aren't 'cheating' on anyone or anything. You'll be in the process of learning more about how food effects you, and nurturing a better relationship with food. There are 'REWARD' meals every few weeks on FOUNDATION for when you have had excellent consistency on the plan(s).
SO AFTER THE 12 WEEKS I JUST RESORT BACK TO MY OLD DIET?
The ultimate goal of all the plans is sustainability in your diet for the long term. This way you continue to fuel your body with the right nutrients, stay lean all year round while introducing more flexibility into your food choices and most of all , enjoying meal times. No one wants to live on a ‘clean’ diet for the rest of their lives. How boring is that? No one wants to live like a saint, especially when it comes to food. PR1ME-LIVING is the free diet guide you receive at the end of your journey. It builds on what you learned in the previous guides while teaching you ways to introduce more flexibility into your diet without going back to old habits. This way if you ever notice your body composition slipping in a direction you don’t like, you just tighten up your diet using the guides you already have as well as use the info on the Facebook community.
WHAT IF IM VEGETARIAN OR VEGAN?
I have worked on a dedicated program for anyone who is vegetarian and vegan. It's called PR1ME Green and you can read about it here. It is a guide that covers those that chose to eat predominantly plant based but include fish in their diet (pescatarian), right up to the most restrictive vegan diets.
I'm Pretty happy with my nutrition. Can i just buy the training?
Yes, if you feel you need no help with your diet, you can buy training plans suited to your goals that are progressively phased over 3 month periods. You decide whether to continue with future 3 month training cycles when the time comes.
Check out the various program packages on the Store page here
CAN I TRY OUT BEFORE I BUY?
I'M NERVOUS ABOUT USING THE GYM. WILL I BE ABLE TO DO THE PROGRAM?
Yes. Ive made sure the programs work for all levels. In the app, there are both video and description on all the exercises. The app makes it easy to follow the workout and is designed to take the hassle away and feeling anxious! You can even chat to me on the apps built in messenger
Every session has ‘Alternative exercises’ listed and linked at the end. They allow people to regress more difficult exercises to the level they feel confident. These alternative exercises also give you options for when a gym is limited in equipment, or too busy.
ARE THE PLANS RESTRICTED TO CERTAIN AGE GROUPS OR EXPERIENCE
The nature of the programs including alternative exercises means the programs can be modified to suit many ages. The priority is to get everybody moving better, hence the warm ups. When you sign up to the app, you will have some choices as to the difficulty/ experience level of the plans.
If you have any pre-existing medical condition, it is very important to consult your doctor before beginning any new fitness regime, PR1MEBODY or any other. So make sure you seek their advice beforehand if needed.
What's your refund policy?
PR1MEBODY involves downloadable content once purchased which means it is non-refundable (because there is no way of returning the content). If you purchased the content by accident then please email us at email@example.com and a resolution can be discussed. If you are not happy with PR1MEBODY after purchasing then please contact us as soon as possible to discuss options and the best course of action going forward.