FAQs
Frequently Asked Questions
About the Squats and Hops Approach
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 cupcake.
Do the workouts include cardio?
Cardio is optional. Some of the programs will have cardio specific days, and you can run, bike, swim, ruck, whatever works for you. You're also welcome to follow your own run or marathon plan, just do your best to get some rest and recovery days each week.
What if I have nutrition, fitness, 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're 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 economical 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 our exercise substitutions page or shoot me a DM.
Choosing a Program
What's the difference between Teams and Stand Alone Programs?
Teams are ongoing, subscription-based training, think of it as your regular training home, with new programming delivered every cycle. Stand Alone Programs are one-time purchases with a fixed length, built around a specific goal, like a bigger bench or 30-minute sessions that fit a busy schedule. Pick whichever fits how you want to train.
What if I've never done structured training before?
No problem. Starting Seltzer is built specifically for people who are new to training or getting back into it after time off. If you're not sure where to start, reach out and I'll help point you in the right direction.
How do I know which program is right for me?
It depends on your goals, schedule, and experience. If you're not sure, send me a message. I'd rather help you land in the right program than have you guess and end up somewhere that doesn't fit.
Logistics & Policies
Are there any other terms and conditions?
Yes. A waiver and release of liability is required before starting any program. You can find the full waiver and terms here.
Can I cancel my Team subscription anytime?
Yes. You can cancel your subscription at any time, no long-term contracts.
What if I miss a day?
Life happens. You can reschedule any session on your calendar, and missing a day won't derail your progress.
Can I do this on my own time?
Yes. Whatever time of day works best for you, that's when you train.
Do I need to start at the beginning of a training cycle?
No. You can jump in anytime. Depending on the program, your workouts will cycle on their own schedule (some every 3 weeks, some every 4, some every 6-8), but you don't have to wait for a new one to begin.