Physiques By Vinay

In This Guide:

Compulsory Tasks (Mandatory, Always Do These):

• Tracking Your Progress
• Logging Your Meals
• Accessing Your Diet, Recipes, and Additional Resources
• Marking Your Workouts As Complete & Saving Your Progress

Other Ways To Use The App:

• Reschedule/Change Your Workout Days
• Connecting Myfitnesspal & Step Tracking Devices
• Logging Additional Workouts & Activities In The App
• Setting Goals & Countdown Timers In The App
• Additional Features (Yoga, Habit Tracking, Tasks & Reminders)

1. Tracking Your Progress

Check your weight once every week, consistently on the same day every week, and update it in the app so I can also see your progress.

Check your weight in the morning on an empty stomach, 1-2 days before you eat a cheat meal.

Cheat meals from restaurants can include oil and salts that cause temporary water retention and can give you an inaccurate reading of your weight.

Take new measurements with a tape, and new progress photos at least once every 2 weeks and update it in the app.

Remember while you can see changes on the scale every 7-10 days, it takes 3-5 weeks to start seeing a difference in inches and photos.

2. Logging Your Meals

If you have an active diet membership, you will see a “Food Journal” button on your app home screen. Use this section to log all your meals.

This is very important as it will help you learn about your food habits, and help me assess where you are going off track and can make improvements.

If logging your meals through the day isn’t your thing, add your entire day’s food log at one go every night, as shown in the image below.

3. Accessing Your Diet, Recipes, and Additional Resources

“Resource Collections” is a section of the app where I will share additional resources, recipes, and tips with you.

If you have an active diet membership, you will also be able to see your diet plan here.

To access, go to the “On Demand” button at the bottom of your app.

4. Marking Your Workouts As Complete & Saving Your Progress

To start a workout, click on “Start Workout”. During your workout, keep using the Tick/Check buttons to mark an exercise as complete, and the comment button to give me feedback/questions or request an alternative exercise.

Logging your reps/seconds/weight will also help us track your strength.

Once you’ve logged your stats for 2 weeks, you will be able to see a graph displaying your strength improvements.

Always use this slider after each workout, as it tells me how difficult the workout was for you, and how to modify your future workouts

5. Reschedule/Change Your Workout Days

If you ever miss a workout or want to change your workout days, you can reschedule them in the app.

Go to the “Coaching” button at the bottom of the screen, then click on the Training calendar on top.

You will now see your entire week’s workouts, and can reschedule them by clicking on the button circled above.

6. Connecting Myfitnesspal & Step Tracking Devices

To connect Myfitnesspal, smartwatches and fitness trackers, go to the “You” section of the app, click on the settings button on the top right corner of your screen, and click on “App Integrations”. You will now see a list of compatible apps and steps to connect them.

If you do not see your device/app here, you can download the GoogleFit app, which syncs with all devices. Once your device is syncing data with GoogleFit, your can connect GoogleFit to Everfit from the App Integrations section.

7. Logging Additional Workouts & Activities In The App

On your home screen, you’ll see a “+” icon on the bottom right of your screen.

Click on the plus icon, and type whatever additional activity you’ve done (walking, swimming, kickboxing etc), select it from the list and note down your workout duration.

8. Setting Goals & Countdown Timers In The App

If you have a specific weight target and deadline you’d like to get in shape by, you can create a countdown timer in the app by editing your ‘Goals’ section. You can find this in the “You” section of the app.

9. Additional Features (Yoga, Habit Tracking, Tasks & Reminders)

The app allows me to set reminders, tasks and habit goals in the app. These are set differently for each client, so if you’re having trouble developing ANY habit, I can set it as a goal or daily/weekly reminder in your app.

These can include goals/reminders for ANYTHING of your choice, like eating more veggies, logging your meals/progress metrics, drinking more water, meditating, journaling etc. If you want me to add any of these reminders for you in the app, drop me a message!