Welcome to ONLINE COACHING INTRO Welcome to Next Level Online! I hope you are looking forward to the next few weeks as much as I am. Below is an overview of your online coaching program so you can see what to expect and begin to plan your own unique online journey with us. Your online coaching is broken into three phases that turn your body into a human gym: Bodyweight Mastery, Real World Fitness & Mobility Flow. These workouts are designed to help you achieve all over body tone & all around fitness from anywhere in the world without the need for any gym equipment. All this program does require is 30 minutes of your time. I recommend aiming to train 2-4x PW for your main work days. Movement, mobility and flow is then something you can work on as your body recovers. There is no right or wrong way to follow this program. The first step in lifelong fitness is finding a route you enjoy and that is maintainable around your lifestyle. Consistent work will always deliver the best results over time so keep at it! - Sean & the Next Level Team THE PROGRAM BODYWEIGHT MASTERY: Build, shape, tone up and boost your metabolism. This day of the week is designed to build all over body strength and endurance, especially in your core and progress your ability for body weight movements. Aim to do these sessions twice per week to tone up and boost your metabolism. REAL WORLD FITNESS: All fitness should translate into you being able to do more outside of the gym. If you can't run longer, have more fun, then what's the point? This day isn't just about burning more calories although it does plenty of that. Using a mix of training styles from our bootcamp sessions: circuits, hiit, amraps, chippers and much more, you will build functional, real world fitness, health & stamina. You'll also have fun doing it! . ACTIVE REST MOBILITY FLOW: For your training to really progress you need to incorporate rest. That's not to say you can’t do anything though and if you're still itching to move then rest days are a great time to work on the other things that are important too! Technique, mobility, flexibility are all things we can improve so you can regain your natural posture. This back to basics approach to your rest days is a great way to reset your body, strengthen your core and still burn calories too. GET OUTDOORS (RUN): Getting outdoors is a great way to help your recovery on a rest day aswell as boost your mood and increse your activity. The majority of people will be able to run or cycle and hopefully both. Sometimes the block to these activities is the 'I can't' mantra in our heads: we imagine we'll never be at a place where we could enjoy the activity. Like any other discipline you must start small and build up. A running program is included as part of your package to take you from complete beginner to running your first 5k with ease. EXTRA FEATURES Online Coaching includes more than just training. Your package with us includes: Nutrition Support: Instructional Videos, Recipe Books, Meal Plans, Survival Guides and More. Exercise Videos: Each workout is accompanied by a short instructional video in our members area. Online Community: To ask questions, get support and most importantly connect with our other members who are on the same journey as you Social Events: Coffee Mornings, Quiz Nights, Game Shows and more. All of these are accessed through the Next Level - Members Hub on facebook. TEST YO' SELF As part of your online coaching program, testing yourself is a great way to get a real sense of progress. We will be giving you the option to take on the Next Level Challenges: Strength, Core, Distance & All Around Fitness at the beginning of each month so you can see how far you've come! LIVE TIMETABLE Your online coaching program is designed to be followed anywhere at any time. If you want the added motivation of connecting with others we offer timetabled sessions where you can join us over zoom. Simply book on through our members app. HOW TO GET STARTED Your trainer will be in touch on launch day with your first program. From there you will get a new workout each day and if you need anymore support you can ask in the group or contact your trainer directly. Preparing for your first session is really simple! All these workouts require zero equipment so all you need is a space to train and your phone for the program and thats it. If at any point during your training with us do not hesitate to get in touch. We are here to help! GOING LIVE SETTING UP To join live sessions you will need to download zoom for your phone from google play store or apple app store. Once you've done that, simply: - Open the zoom app and click join meeting. - Enter the meeting ID and click join. - Follow the on screen instructions to ensure your camera & audio are connected and you're good to go. BOOKING ON Online sessions will be booked through our member’s booking app. An email is then sent out before the start of your zoom sessions with join instructions. GETTING READY Before your session be sure to have: - A stop watch to hand (you can use your phone) - Some music set up GETTING STARTED We will send out the join instructions and zoom link 10 minutes before the zoom session starts. Once everyone is online we will get started.