Join the Gym and our Fitness Program Step-by-Step

If you have completed the Spirit and Muscle Academy and passed the quiz and you're ready to start your nutrition plan and workout program, then follow this step-by-step guide to get started!

 

Step 1. Use the Spirit and Muscle Calorie Calculator to determine your daily calorie and macronutrient goals.

Spirit and Muscle Calorie Calculator

 

Step 2. Research the different diet tracking methods below and decide which one is the best fit for you and your lifestyle. Then download or purchase the diet tracking system you want to try and start using it.

MyFitnessPal Diet Tracking app

Food Journals on Amazon

Precision Nutrition Hand Portions Guide

Weight Watchers Points System

Eat This Much Meal Planning Software

Step 3. Research and decide which method of workout tracking you want to use. Down load the app if that's your choice. Paper workout logs are available at the gym.

Hevy Workout Tracking app

Start Here Workout Log

Paper Workout Log Blank

 

Step 4. Decide which cardiovascular exercise you want to do. Remember it should be low-impact, low-intensity, enjoyable and something you are willing to do consistently.

 

Step 5. Download the free scheduling app. Below are specific instructions to use the app to schedule or change your workout sessions

Spirit and Muscle Schedule app

GETTING STARTED:

1. To see the calendar, tap on "Events" on the lower left of the screen to access today's schedule.
2. You can view the calendar Monthly, Weekly, or in a List format. Tap on "Settings" on the lower right of the screen to change the view to see which one you prefer.

HOW TO CHANGE A SINGLE WORKOUT:

*Before making any schedule changes please check with your trainer or workout partner if applicable*

1. Check the availability of the date and time you want to work out.
2. Tap the workout you want to change.
3. Tap the 3 dots at the top right of the screen and choose "Edit."
4. IMPORTANT!!! Choose "This Event Only" or you will change every future workout!
5. Tap on the beginning time and change to the desired time and tap "Confirm."
6. Tap "Save" on the top right of the screen.
7. Tap the left arrow at the top left of the screen to return to the Schedule.

Note: On occasion you may schedule a workout during another client's workout ONLY if you get their permission first. Always give the "right of way" to the first scheduled client.

HOW TO CHANGE WEEKLY WORKOUT SCHEDULE:

*Before making any schedule changes please check with your trainer or workout partner if applicable*

1. Check the availability of the dates and times you want to work out.
2. Tap the first workout you want to change.
3. Tap the 3 dots at the top right of the screen and choose "Edit."
4. Choose "All Repeating Events."
5. Tap on "Every Week" to open the dialog box.
6. Choose the days of the week you want to work out and tap "Confirm."
7. Tap on the beginning time and change to the desired time and tap "Confirm."
8. Tap "Save" on the top right of the screen.
9. Tap the left arrow at the top left of the screen to return to the Schedule.

For more help using the app visit:  https://support.timetreeapp.com/hc/en-us