FREQUENTLY ASKED QUESTIONS.

How did the concept and brand of Lift Stress Away develop?

Lift Stress Away is much more about fitness, it’s about mental health and what I’ve learnt over the years. Practicing mindfulness and gratitude has played a large role in my overall happiness, and in my ability to be disciplined in going after what I want, but more importantly being able to present and grateful for who I have in my life. You have to work at being happy, and it goes far beyond just improving your physical health though that is and always will be a huge part of it.

To be happy, you must have balance in your life, and structure. It takes effort, and patience. Just like reaching your fitness goals, you need to understand it will be a process and be committed to the process, and above all be patient with yourself.

I haven’t gone through a physical transformation per se, but, I have learned the latter – to be patient with myself, and confident in the process – and I am far much happier because of it.

How can Lift Stress Away support my goals?

There are a few different ways Lift Stress Away can support you with varying degrees of commitment and support. From our Monthly Recipe Packs, to our Habit Challenges, to our 3 Levels of One to One Coaching, you can get started building momentum right away with a plan that makes sense.

How do the Recipe Packs work?

Each month you will get a set of 15 new recipes that are unique in that they can easily be tracked with MyFitnessPal and inserted into your current eating plan so you can keep your food choices interesting, fun, and in line with your goals. All you would need to do is first determine how many calories you should be consuming to lose weight. Then when you’ve got your meal plan structured, each month you can swap out an old recipe for a new one that fits your plan. RECIPE PACKS

How do the Habit Challenges Work?

One of the hardest things about committing to your health and fitness goals is developing the habits and consistency required to actually achieve those goals, that’s where Lift Stress Away Habit Challenges come in. With the Habit Challenges, you are taught good habits and provided accountability by myself and the Facebook Support Group, each habit is around 2 weeks and can be layered on top of each other, so that you tackle one habit at a time and in the best order of importance to you.

Is there an age limit to join?

Any One to One Coaching is only available to those age 18 plus.

What can I expect with a 1 to 1 Coaching Program

When you join a 1 to 1 Coaching Program you will have an onboarding call to explain how everything will go down. Based on your needs and program selected you will get varying levels of support in the form of Coaching Calls via video or phone.

When joining into our Premium Coaching Program (Option 3) you will receive a personalized one-to-one online fitness, nutrition and mindset coaching program to break free from restrictive diets, improve your relationship with food, and stop spending endless hours in the gym to finally get the results you’re looking for and be more happy.
Online Fitness Consulting

What's included in your Premium Coaching Program, how does it work?

You will have ONE weekly coaching call each week which will take 15-20 minutes each. In the first week you will have 2 calls, the onboarding call which is part of your orientation, and then a second call 2-3 days later to go over the assigned Movement Assessment and additional work provided.

The onboarding call, which can be thought of as a discovery call, is where we will dive deeper and uncover all your reasons “WHY” for the changes you want to make now. In this call we will also set out expectations, provide the structure for this journey, and go over your initial movement assessments. The onboarding call may take anywhere from 15 to 30 min, and will provide your next steps.

Along with your weekly coaching calls you will have a Weekly Success Form to complete, try to do it directly after the last workout of the week, we will review it on our coaching call.

The Weekly Success Form will tell me what went well in your workouts, with your daily habits, and with your nutrition over all.

Along with the Weekly Success Form, there will be a provided online outline where you will check off the tasks completed each week, which can also double as a weekly journal that you can provide me more information about your experience each week.

Weekly tasks include —-> Weekly weigh in, weekly measurements, and booking your weekly consults.

Online Fitness Consulting

How can I contact my Coach?

We are available via text message, whatsapp, or in the Lift Stress Away Training app. You have unlimited access to us 6 days a week, and should you have any issues you are our top priority and will respond as soon as possible if not immediately usually within the next 2 hours. However, Sunday is our day off and any concerns will be addressed that following morning Monday.

This is what makes Lift Stress Away very different from other online coaching companies. You have access to us to help you with any questions or queries you may have during your coaching program. We also chat to you in our Weekly scheduled monthly 15-minute voice or video calls (your preference). This is a personal 1:1 call that can be conducted as a voice call or over FaceTime, Skype or Zoom. Your coach will call you at a pre-agreed time to chat about your progress and work through any challenges you might be facing.

Is there a contract?

Initially, we request a mandatory four-month commitment. This is so we can have adequate time to educate you on our powerful methods for diet and exercise. Once your initial four-month personalized coaching program is up, you have the choice to continue with us on a lower financial commitment or walk away with the knowledge and tools to continue this way of living for life. You are not tied into any long term contract after the initial four months.

Do I need a gym membership?

Not at all! We develop training plans that are suitable for your lifestyle and needs. Whether that be a gym, home, outdoors, in a hotel bedroom – you name it, we can accommodate any situation.

Do I need prior training experience?

No, there is no prior training experience required. It does not matter if you have never done resistance training before or even exercised before; we cater for all different levels of experience and will develop a plan that is suitable for your needs. Remember, this is what makes us different. We work hard to tailor everything we do with you to your unique lifestyle, goals and personal challenges.

Do I need a gym membership?

Not at all! We develop training plans that are suitable for your lifestyle and needs. Whether that be a gym, home, outdoors, in a hotel bedroom – you name it, we can accommodate any situation.

What if I travel frequently?

We LOVE people who travel frequently. We get people who are exhausted from constant travel to feel more energized in a matter of weeks. Some of our favourite clients have been those who have been stuck in a cycle of travel, making them feel crappy. We have a number of clients who have to travel a lot for their jobs, so we develop specific training plans that enable them to keep making progress. Our powerful 1:1 personalized coaching works really well as you have us on hand as you move from place to place. Our coaching gives you structure, routine and accountability. We know how unsettling travel can feel and we know the toll it can take on the body and mind if you are not supported through periods of travel. We get frequent travelers to boost their energy levels, improve their cognitive function and reduce stress as we encourage self-care practices alongside food and fitness to feel better.

What if I have an injury?

Depending on the extent of the injury, we can alter your training plan to align with your injury so you can still enjoy a successful workout regime without it hindering your progress.

However, without knowing the full nature of your injury, it is hard to comment. During your application call, a coach will be able to discuss this in more detail and see if there is a solution.

Because our programs are not ‘cookie cutter’ and we tailor everything to each client, it is quite easy for us to work with you and adapt your training and nutrition blueprint to still ensure you get results. For example, a client who injured their knee and had difficulty with squatting was then put on a rehabilitation mobility program and altered their training so that they still made progress and healed. Another client who suffered a serious head injury shifted their workouts to daily walking, and our communication became focused on developing a positive mindset, getting enough rest and eating foods that would help the healing process.

I have a health condition, can you still coach me?

This is very dependent on your health condition, your current treatment plan and your goals. This can be discussed in our initial call, and we will be able to assess whether we can approve you for 1:1 personalized coaching.

If you have recently given birth, you will need to be signed off by your doctor or midwife before you can start coaching, especially if you have had a caesarian section. Please speak to us about this on your initial call. We may decide to defer your coaching to start once you are discharged from the care of your midwife, doctor or obstetrician.

Do you provide meal plans?

Meal plans are provided initially, but not relied upon throughout.

Instead of this, we teach you the principles of flexible dieting and how you can come to create your own diet based off foods you regularly eat and enjoy. This way, you are continuously educating yourself about food, calories, macro/micronutrients and how these all connect. This enables you to have complete control and freedom over your diet for the rest of your life. Trust us, we’ve coached plenty of women all over the world, and we know that having complete food freedom is the key to long term, sustainable success.

In the first few months of your coaching journey with us, we do get you to complete a really good exercise where you ‘build’ a meal plan, bespoke to you. We get you to do this with the help of your coach and you can pre-plan meals for a whole day, or for when you want to eat out, so you can see how it fits with your own personal targets. We do this as a knowledge exercise but it also acts as a valuable tool for clients to refer back to for meal inspiration.

We do offer recipe ideas and encourage the Lift Stress Away community to share what they’re cooking. This acts as motivation and inspiration to try new foods and recipes.

How does my coach know what I'm doing?

All of your workouts will be provided for you inside the Lift Stress Away App. You’ll be asked to log all of your workouts through the app, and your coach will be able to see what you did in your workout and when you did it (don’t worry, the Lift Stress Away app is very easy to use and this is a simple task).

This will allow your coach to see your progress and see how you’re getting on with the program each week.

We track your data to see how you’re progressing and responding. Based on your progress in your workouts and/or your body composition and through our follow up process we can best decide and know when your program or nutrition needs to be adjusted.

Obviously, there needs to be a level of honesty between client and coach, and we will know if a client is saying they have completed action steps, but they actually are not. It becomes quite apparent when a client is not getting results that something is wrong. The best thing about creating an honest dialogue between yourself and a coach is that when things go wrong (and things do go wrong, it’s normal!), your coach will be able to help you through it and navigate a new strategy for the next time a similar situation happens. We only learn when we fail, and things go wrong, this is all part of the powerful personalized coaching service we provide.

How do I measure progress?

We use three main metrics to measure your progress:

– Weight
– Measurements
– Photos

These will all be recorded inside the Lift Stress Away app and only accessible to you and your coach. Your progress pictures will then be updated at regular intervals, as set by your coach.

Using multiple methods to measure your progress is a MUCH stronger way than one using one method (usually weight). This enables us to see if you’re progressing at the expected rate and to make any changes to your training or nutrition plan if necessary.

We also regularly assess how you feel, and we encourage you to set SMART goals with your coach every 6-8 weeks. These smaller mini-goals will enable you to keep focused and keep working towards your end goal without it feeling overwhelming. It is very important that we regularly monitor how you are feeling along with the measurement metrics. Changing your mindset and developing a more positive outlook is the best part of our coaching, and we want to make sure you’re feeling good.


Other measurements of progress we focus on include;

  • Exercise performance
  • Stress management
  • Sleep duration and quality
  • Mindset shifts
  • Education and knowledge development
  • Practical application of knowledge gained
  • Relationship with food
  • Inner confidence

What happens if I don't know how to do an exercise?

The Lift Stress Away app has full video demonstrations and explanations on how to perform each exercise in your program. We also ask you to provide us with videos of yourself performing any exercises you are unsure about so we can offer feedback and advice on how to correct your form and get the most out of the exercise.

Movement coaching occurs on the weekly coaching calls, so be specific on the exercise you are unsure of and please do send in as many technique videos as you please, it will only help you and especially us on providing you the best coaching possible.

What payment methods do you accept?

Payment methods are Visa, Visa Debit, Mastercard, Mastercard Debit, American Express and Discover through our 3rd party secure payment gateway provider – Wave, or Paypal.
You can choose to pay your four-month program investment upfront or split into two bi-monthly or four monthly payments. After your four-month program with us, if you decide to stay for accountability coaching, with your permission and agreed in advance, we will set up a standing order with you for the ongoing monthly payment.