Below are answers to the most frequently asked questions.
When can I sign up?
Answer: You can sign up at anytime. Once you have signed up your challenge will start & you will have access to your Top Shape 30 challenge for a total of 31 days.
I am excited to start the challenge, what do I do prior to the challenge?
Answer: Once you have signed up to participate in the Top Shape 30 challenge you will gain access to your workout program & nutrition guide. We would like you to measure, weigh & also take your before pictures once you have logged in to your account. Prepare your refrigerator, kitchen & keep a strong mind. Once you have all these details in check you should be ready to start your challenge for 30 days.
What if I catch a cold or get sick during the challenge ?
Answer: We will ask you to provide us with a doctors note confirming that you are sick. Once we receive your doctors note we will add credit to your account for you to attend the following months challenge, as we do not provide refunds to any participant after the first 3 days.
Where can I find the dumbbells, yoga block & the stick?
Answer: You can find dumbbells & the yoga block at any Sports store such as Sports Authority – Walmart also have cheaper alternatives for the dumbbells & the block. As for the stick – you can use a broom stick. Another way is to go to your local hardware store of Home Depot and asked them to saw one stick for you. The cost will most likely be around $5 to $8.
I signed up for the challenge but I won’t be training at the gym. How do I do my cardio moves?
Answer: The Top Shape 30 program is a internet based workout program – we have purposely designed it for any individual who is on the go and wants to exercise wherever and whenever. We encourage our participants to be creative with their cardio sets. You can either run around your neighborhood, use a jump rope, do jumping jacks, run at the spot, or use the stairs – creative exercise is key to make it fun and enjoyable along the way.
Can I exchange your training program to a different type of training a couple of days a week, or can I train more than the Top Shape 30 daily training?
Answer: We recommend that you follow our training every day during these 30 days, for best result. If you want to add extra training on top of our training, that is perfectly fine. If you train more than our hour of training every day, you can add 300 kcal in your diet program these days. And you should add the 300 kcal to the times when you feel that you need the nutrition the most – ex. adding 150 kcal per snack twice.
Is it actually good for you to train every day?
Answer: Yes, our body is built for movement & exercise, not for sitting still or resting. Our training program is designed to balance & strengthen your whole body.
Is there a nutrition guide for me, I am vegetarian?
Answer: Of course there is! We also have nutrition guide available for individuals who are lactose intolerant as well.
Do I have to follow the diet that is given on the nutrition guide?
Answer: Yes, we would like you to follow the nutrition guide as that is a part of the 30 day training program, in order for you to successfully get results.
Can I enter the program even if I am breastfeeding?
Answer: Yes you can. If you are breastfeeding, fully or partially, you need to send us an email so that we can adjust your program.
Are proteinshakes good to drink?
Answer: No they are not and during these 30 days they should not be part of your diet.. Proteinshakes always contain sweeteners, sugars and/or additives.
How should I eat if I work different shifts?
Answer: When you work different shifts you should always eat breakfast when you wake up (regardless of what time you wake up) and then follow your program with food every 3 hours, during the hours that you are awake.
If you have a specific issue with your registration, training program/nutrition etc, or just want to get more information about Top Shape 30 please e-mail us at firstname.lastname@example.org or by filling out the below form. You’ll typically get a response within a few hours.