FAQs

Frequently Asked Questions

I don’t drink, is that required?
Not at all!! In fact a number of members don’t drink alcohol.  The idea is to not feel guilty about enjoying the things you like while you work on your fitness.  For some that might be happy hour with coworkers, or a glass of wine on a date night.  For others, it might be a scoop of ice cream or a cup cake.

Do the workouts include cardio?

Cardio is optional.  Some of the programs will have cardio specific days and you can run, bike, swim, ruck, etc. You're also welcome to follow your own run/marathon plan, just do your best to get some rest/recovery days each week!

What if I have nutrition, fitness, and/or programming questions?

Feel free to ask questions in our app or Facebook Community Group, we love giving detailed coaching responses! We also love when members share Form Check Videos so we can provide feedback on their lifting technique!

How should I warm-up / cool down?

Most days I include a warm-up circuit, and build in some warm-up sets.  You are always free to add your favorite type of warm-up activity or extra sets and time if you need it.

Is this individualized programming?

No.  I do offer individualized programming and custom plans on the website.  My programs are an economic way to enjoy training in a community setting.

What if I can’t do a specific exercise listed?

It’s super easy to swap out exercises in the app, either due to lack of equipment or injury. Check out https://squatsandhops.com/pages/exercise-substitutions or shoot me a DM!