FAQs

You've got questions? We've got answers.

Frequently Asked Questions

Will I be able to do this program?

Before commencing any exercise program, you should visit your doctor and get clearance to exercise, especially if you have any risk factors, such as these:
• Family History: Any heart-related disease before the age of 55 in the father or other male first-degree relative, or 65 years of age in the mother or other female first-degree relative.
• Cigarette smoking
• High Blood Pressure
• High Cholesterol
• High Blood Glucose levels
• Obesity i.e. Body Mass Index (BMI) > 30kg.m2
• Sedentary Lifestyle

Please note that the program prescribed is designed for healthy and non-injured individuals. If you have any injuries, consult a fitness specialist to advise which exercises may aggravate your injury and to receive alternative exercises.
It’s also advisable to take this program to your gym and ask an instructor to check your technique and make sure you are conducting the exercises correctly.

How hard are the workouts?

Most of the fitness programs have been designed for men or women of average or moderate fitness who want to ramp up their results fast. But you can tailor them by going at your own pace.


Only move on to the next block once you feel you’ve mastered the block you’re in – in other words, you can do all the sets and reps of each exercise comfortably. It’s completely fine if you repeat a week several times before moving on.

Can I do these exercise programs at home?

Yes! Most of the exercises have been designed so they use minimal space and very little equipment. You will need to get some basic tools: a set of light dumbbells, a set of heavy dumbbells, and a resistance band.


Some of the advanced workouts will require a home gym. All the other exercises use only your body weight or household items like chairs and paper plates.

How important is the warm-up?

It is very important to perform a proper warm-up before any type of physical activity. The purpose of a warm-up is to prevent injury by increasing the body’s core and muscle temperature.


Warm muscles increase the rate of energy production which increases reflexes and lowers the time it takes to contract a muscle. A good warm-up should also increase range of motion and mentally prepare you for exercise.

Must I stretch after working out?

Yes. Stretching helps your muscles grow and recover, reduces injury, and reduces soreness post-exercise.

How do I stretch?

Always stretch warm muscles, so if you’re stretching after your workout, your muscles will be nice and warm. If you feel the need to stretch before your workout, be sure to warm up first.


After your workout, stretch the muscles you used. Because most of these workouts work your full body, that will include your arms, legs, back, and chest.


Stretching should be slow and controlled with no bouncing. Hold each stretch at a point of mild tension for 20 to 30 seconds. Repeat each stretch twice.


Do not excessively extend, flex, twist, or lock any joints. Do not stretch through pain – release the stretch if you feel a sharp, sudden pain

Are the eating plans expensive?

The eating plans have been designed to be affordable and budget-friendly. Because the eating plans work with macros and kilo-calorie counts, you can adjust your eating using the same kind of food you’d normally have in your kitchen.


You will find yourself eating a lot more fresh produce – salads, vegetables and fruit – but these are regular greens. No need to visit fancy health stores or buy ingredients you’ve never heard of – everything you need is at your local supermarket

Can I follow the meal plan if I eat Halaal or Kosher?

Yes, you can. The meal plan has been designed around macros and kilojoule counts, so it’s simple to make food choices and swaps that fit into your eating requirements.


Simply refer to the food exchange lists and choose a different food with equal value.

Can I follow the meal plan if I’m vegetarian or vegan?

Yes, you can, although we recommend you contact a registered dietician to help you make smart, healthy choices.


Then, simply refer to the food exchange lists and choose a different food with equal value. The eating plan has been designed around macros and kilo-calorie counts, so you can make food choices and swaps that fit into your eating requirements.


But it’s important to make sure that you get the necessary amount of protein, carbohydrates, and fat to fuel your body for the workouts while keeping your kilojoule intake low.

Why are the online programs more expensive than the digital programs?

The online programs include additional content in the form of video demonstrations of the moves and additional recipes that are not included in the digital books.

How does it work?

Once you have purchased an “online coaching service” you will receive a link in your purchase confirmation email to download the majority of your course or program.


-If you have physical training products in your program you will receive a separate email within 24 hours of purchase to sign up and download our coaching app.


-If your program is in the Healthy Habit Coaching collection then you will also receive an email within 24 hours to get you linked up to your personalized app.


-If you purchase a “digital product” your program will be ready for immediate download upon payment. You will also receive an email confirmation within 24 hours.

How do we take payments?

Once you have purchased an “online coaching service” you will receive a link in your purchase confirmation email to download the majority of your course or program.


-If you have physical training products in your program you will receive a separate email within 24 hours of purchase to sign up and download our coaching app.


-If your program is in the Healthy Habit Coaching collection then you will also receive an email within 24 hours to get you linked up to your personalized app.


-If you purchase a “digital product” your program will be ready for immediate download upon payment. You will also receive an email confirmation within 24 hours.

Are we open on weekends?

Fit and Trim University is available for your health and fitness needs 24/7 via the internet.


We deliver courses, programs, and coaching primarily online, via digital downloads or our web-based app.

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Fit and Trim University. All rights reserved. Our website services, content, and products are for informational purposes only. The information provided is not intended to be a substitute for medical advice, diagnosis, or treatment. Always seek the advice of your physician regarding any medical condition and before undertaking a new health care regimen.