How to Use the App for Your Training
WHY TRACK AND PLAN YOUR TRAINING?
The Powherful app has some great features to help you with your exercise and movement habits!
Movement is a key aspect of your health and wellness.
Finding ways to integrate strength, cardio and daily movement and mobility into your routine (in a way that is sustainable for you) will help you feel more fit, strong and flexible.
Not only does exercise shape your body, build your strength and your physical well-being but it is also fantastic for your mental health too!
HOME PAGE
Your home page is the little rocket icon in the bottom left-hand corner.
Your home page will provide:
Daily nutrition target
Scheduled workouts or cardio for the day
Overview of your steps, sleep, intake and resting heart rate
A to-do list for the day (what is scheduled in your calendar)
An instant messenger with your coach
CONNECT DEVICES AND APPS
You can connect devices like Fitbit, Apple Watch, Garmin to your app as well as apps such as Myfitnesspal or Withings. This will allow nutrition and movement to sync into the app.
To do this, you go to Settings > scroll down to Connect.
Click on the app or device you would like to connect to and follow the prompts. When connecting My Fitness Pal you will need to turn Diary Syncing On and for Fitbit/Apple Watch you may need to refresh the app.
THE CALENDAR
The calendar page (the calendar tab) provides you an overview of what you have done, and everything you need to complete on a given day.
You can add workouts and stats here, schedule future events and also see anything your coach has scheduled.
Completed workouts, meals, progress submissions etc will be a solid colour with a tick. Scheduled events will be an open circle.
PROGRAM AND TRAINING PAGE
Your training page is the kettlebell symbol located in the middle of the bottom bar.
Your training page will provide:
Set workouts for the week
Information about your program
Videos and information on all your exercises
Click on each day to see the workout.
STARTING A WORKOUT
To start a workout, select the workout in which you are required to complete. At the bottom of the page, click Start Now to view the list of exercises you need to complete, along with the sets, reps and rest period.
Sets and reps are the terms used to describe the number of times you perform an exercise. A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete.
STARTING A WORKOUT
To start a workout, select the workout in which you are required to complete. At the bottom of the page, click Start Now to view the list of exercises you need to complete, along with the sets, reps and rest period.
Sets and reps are the terms used to describe the number of times you perform an exercise. A rep is the number of times you perform a specific exercise, and a set is the number of cycles of reps that you complete.
SUBSTITUTING AN EXERCISE
Substituting an exercise may be needed when you have minimal equipment and/ or injuries.
In order to substitute a workout, you need to click on the three dots to the right-hand side of the exercise. This will drop down the pop up saying Substitute.
ALTERING A WORKOUT
Although it is recommended to stick to your program, you can add exercises by clicking the three dots at the top and click "Edit This Workout".
You can add, delete and swap exercises to match what you are doing in the gym. This will not change your program and you cannot save this as a workout. Your programs are controlled by your coach.
TRACKING A FREESTYLE WORKOUT
If you are doing an on the fly workout (again it is most recommended to follow your programmed workouts) you can do so by clicking the plus button and the workout button, then the "Build Freestyle workout" or 'Build WOD".
Click regular if you want to build a strength workout, or interval or circuit if you want it to time you through the exercises.
You can search for the exercises, add sets, reps and rest times you are aiming to do and then save the workout to be able to complete it that day the same as a normal programmed workout.
You will not be able to save the workout, and it will not change your program. Your programs are controlled by your coach.
BEND AND BLITZ WORKOUTS
I have added Bend and Blitz workouts for you to follow if you want to get in your mobility and cardio.
Just scroll down past the Powherful Build workouts and you will find these.
You can search through them to find one suitable for your workout that day.
RECORD ADDITIONAL CARDIO AND ADDITIONAL ACTIVITIES
To record additional activity click on the (+) sign.
Click activity, select the activity to want to complete and begin recording.
You can also see these activities come up when you complete them on your fitness tracker or watch. On Apple Watch you will have to select it on your app on your watch before doing an activity.
GOALS
On the goals page, you will see any of your goals you have reported to your coach. You will find your macro breakdown by gram and percentage if this is one of your goals.
You will also find any habits you have reported to your your coach.
TRACKING PROGRESS
PROGRESS PHOTOS
Once a month, I recommend you submit some progress photos if your goal is body composition change. Click the plus and select "Photos".
Progress photos are to be taken in clothes you are comfortable in- preferably tight. Sports bra & undies are the most optimal to be able to see the most change. You can take front, side and back shots.
It is always beneficial having the photos so over time you will be able to see long term changes in posture, body shape and muscle definition. If you are uncomfotrable with the photos, don't worry, they are hidden from view after you upload them and only your coach sees them.
BODY STATS
I also recommend to do measurements monthly including:
Chest - Wrap measuring tape around the fullest part of your chest (e.g nipple line).
Waist- measure along your belly button line
Hips - The hip measurement is taken at the widest part of the hips.
Thighs - place your arm beside your body and measure around the width of the thigh where your fingertips end on the thigh.
Body stats, body weight and body fat % are optional forms of progress tracking.
COMMUNICATE WITH YOUR COACH
You will be able to instant message with your coach.
Just click their image on the bottom right hand side and it will open the chat box.
You can send photos, videos, files and messages to stay in touch and get coaching.
I also send check-in form links for you to complete, and give feedback through the chat as well if this is included in your coaching package.
USE THE APP
The app is best if you use it regularly and see you consistency showing up on the calendar! (And you get rewarded for milestones)
Regularly set your goals, and communicate with your coach so your program is always aligned with your goals.
If you need to set reminders to complete your workouts, food diary or habits I recommend doing this daily so it becomes a routine.