Welcome to the Gram Programme!  

 

We are totally confident that you’ve made a great decision, and you should be too. 

Over the next 8 weeks you’ll get tailored training and nutrition related coaching that will help you to achieve your goals whilst learning a great deal more about what are effective levers you can pull to lose of gain weight. 

You will learn what took me and Ben years to figure out over the next 8 weeks! 

Watch the video below to give you an overview of what you need to do in your first week with us.

It’s really important that you complete the tasks so that we can get started in week 2 on the best possible footing. 

The tasks are also listed below this video with the documents you need to fill out attached too. 

Get started by watching the video and downloading the documents here: Click here to download!

Enjoy 🙂

Here are the Week 1 tasks!

  1. Read the terms and conditions/refund policy (see them here) and disclaimer (see it here) and let us know if you have any questions.
  2. Download MyFitness pal onto your phone and track everything you eat on MyFitnessPal – this will give us good data on what your current calorie levels are. Download this here: https://apps.apple.com/us/app/myfitnesspal/id341232718
  3. Track your weight everyday – Do this on waking, naked, at the same time, post going to the toilet. This will give us good data on what your current weight is over the course of a week.
  4. Track your lifts and see what your estimated 1 rep max is on the main lifts e.g. Squat, Bench, and Deadlift. If you don’t have access to a gym, keep a record of your training and we can work with that.
  5. Complete the Goal Setting exercise – watch this video as this tells you how to complete this: https://youtu.be/kus2C8aeJRY.
  6. Read, complete and sign (where relevant) the Coaching Application form, Informed Consent document and the Activity Questionnaire.
  7. Set up a GoogleDrive account if you don’t already have one. We will be using this to share documents with you as it is a lot cleaner and more efficient than e-mail. 

Got further questions?

See our FAQ’s page, or let us know in The Gram Programme Facebook group