Get up-to-speed on all our app has to offer.
At Fitness Culture we are much more than just an app. We want you to treat us like your personal coaching service. All of the features in our app will be your daily guide, but nothing is as value as being able to reach out to a coach for feedback on technique, nutritional changes, and help to work around and fix injuries.
Make sure to join our Facebook community. We field all your questions and we have a super knowledgeable community of people ready to help you reach your goals.
If you need help with anything you can email email@example.com.
The app has 3 core sections:
To make it easy, we've broken it up by the features included in every section. We are going to go through everything step by step you make sure you get started on the right foot. If you ever have a question on any of the features, you can just reference this page for the answer!
To get your workouts to display within the app you will need to log into app.fitnessculture.com.
Once you’ve picked your start date you’ll need to know how to read the workouts. We’ve made it pretty simple. Every exercise is displayed in order for the day. Most days start with a warm up and are followed by a series of letters. The letters indicate the next exercise or grouping of exercise to complete for the day. If the letter has multiple exercises listed, you will complete every set of those exercises before moving on to the next letter for the day.
If there is only one exercise in the set. You will complete a set, followed by the rest period, then right back to that same exercise until you’ve completed every set of that exercise. Once every set is completed you will move onto the next letter and begin the exercises under that grouping.
Two exercises under a lettered grouping indicates a superset. In a superset you will complete a set of each exercise back-to-back before beginning the rest period. After the rest period you will start again with the first exercise in the letter grouping. Once every set is completed you will move onto the next letter and begin the exercises under that grouping.
A tri-set will be executed exactly the same as a superset but with one more exercise completed before the rest period.
The green plus sign will reveal instructions and load to use during the exercise. The video icon will give you a detailed demostation of the movement.
Tracking your weights in the app is an important step to recording your progress over time. Click the + icon next to the exercise. Enter the weight you completed and the number of reps for each set and click the Save button. Click the history icon to can see your history of this exercise.
If you find yourself short on time, something is always better than nothing. You can always adjust the duration of the workout by clicking the time button on the top right side of your screen.
Some of our programs require a testing week when you sign up. During the testing week we will have you go through a series of max lifts so we can guide your progress properly throughout the programming. Once you have performed a max, you will need to login to app.fitnessculture.com to record your maxes under the MAX LIFTS tab.
First things first, if you aren’t familiar with flexible dieting we highly recommend logging on to app.fitnessculture.com and reading through the information provided under the nutrition tab. It will teach everything you need to know about flexible dieting.
Setting up your nutrition is pretty simple. When you select the macros tab in the app you will go through a series of questions to set up your macronutrient profile.
You are going to have the opportunity to pick between carb cycling and flexible dieting. In all reality, Carb Cycling is still a form of Flexible Dieting, but you’re just positioning your macros differently around your training schedule.
With both the Flexible Dieting plan and the Carb Cycling plan we are basing your macros off a weekly total. So, with either one you choose, you will still be eating the same number of total calories for the week.
Cutting (weight loss):Small Appetite - Go with Flexible Dieting. In our experience people with small appetites have amazing success with the consistency of flexible dieting.Large Appetite - Go with Carb Cycling. If you have a large appetite, it’s hard to stay in a caloric deficit every day for 8-12 weeks during a cut. Carb cycling allows you the freedom to eat without restrictions a couple days of the week. This can be extremely beneficial over the long haul.
Maintaining: For maintenance, we usually recommend going with Flexible Dieting. It’s easy to keep consistent and dial in your macros this way.
Weight Gain: If your goal is to gain weight then you will want to go with Flexible Dieting. If you were to carb cycle - the high carb days would be an uncomfortable amount of food!
#TIP If you choose carb cycling you will be given 4 low carb days, 2 high carb days, and 1 moderate carb day. It doesn’t matter where you decide to place the days during the week but most of our clients like to place their high carb days on leg days. It gives them a mental boost to attack the most intense workouts of the week. Another way to approach it is to place your high carb days the day before your leg days. This will ensure that your glycogen stores are full and ready for the next day.
Once a week you will have the opportunity to check in to make adjustments to your macros. We only recommend adjusting if you have gotten within 95% of your macronutrient goals for the week.
The MealBuildr is a tool we developed for our clients new to macro counting. Once you’ve set your macros in the app you can use the meal builder to create meal plans that auto populate the exact serving size you need to hit your macros. The MealBuildr works great for whole food, simple meal plans.
You can use the Auto Generate Button in the app to get a basic meal plan. The Auto Generate tool is still in Beta and will sometimes put undesirable foods for certain meals of the day. EX: tuna fish for breakfast.
The best way to use the MealBuidr is on desktop. It’s very user friendly on desktop and will allow you to quickly make custom meal plans.
Staying diligent on your mobility plan is going to keep you injury free, extend your career, improve your form, and all this of this is great. BUT, immobility impacts much more than just your performance in the weight room. It will lead to small aches and pains that are going to build up over the course of the day and the week. This is draining on your energy and can cause a decrease in the motivation to workout. This is why we stress mobility, it’s going to help you stay motivated to workout every day.
We’ve set up the to help attack your weak points. To make sure it’s customized to your weaknesses take the mobility screen. When you click the mobility tab you will be prompted to take the mobility screen. There will be a series of videos showing you how to test certain areas of your body. Once you’ve performed the tests, just mark pass or fail and we will tailor your plan to attack your weaknesses.