FAQ

GOOD TO KNOW!
- Feel free to download the app GYMBOSS which is available on Google play and the Appstore so you can easily find out the time when you run intervals with us.
- As dumbbells, you can use PET bottles filled with water or sand.
- The blue block that is in pictures and in videos between knees and feet is to keep hips and feet at a right angle. It is excellent to use, for example, a paperback book instead.
- Use low weights, about 1-3 kilos, at the beginning of the program to get a good technique and routine in training. Then increase the weights as you become stronger and safer. Focus a lot on technology.
- The number of reps / sets / seconds you run the exercises can be found above each exercise in the training program. If you only manage 10 repetitions or 20 seconds the first few times, that's ok, just keep striving to complete all repetitions / seconds.
- We recommend that you try to get up to 85% of your maximum heart rate during the cardio session to keep your metabolism high. If you do not have access to a heart rate monitor, it is fine anyway. A good yardstick is if you can not / do not want to talk during your cardio session, then you know that you are at a very good level.
WHEN IS YOUR EXERCISE AND DIET PROGRAM ACTIVATED?
You get access to your exercise and diet program immediately after your completed purchase for best results.
HOW DOES THE TRAINING WORK ON WORLD OF SHAPE?
All training can be performed at home or in the gym. For home training, all heart rate-boosting cardio goes well, such as: jogging on the spot with high knees, jumping rope, cross-jumping, running up / down stairs, running outside, etc. When you work out at home, you can do cardion at intervals instead as it can be difficult to eg jumping rope for 10 minutes.
CARDIO FOR HOME TRAINING
All training can be performed at home or in the gym. For home training, all heart rate-boosting cardio goes well, such as: jogging on the spot with high knees, jumping rope, cross-jumping, running up / down stairs, running outside, etc.

When training at home, you can do cardion at intervals instead as it can be difficult to, for example, jump rope for 10 minutes. Your diet and exercise program is activated the same day you start your exercise.

You can put together today's cardio training and run everything in one "sweep" if you want. As long as the total time is the same.

WHEN COMES "TODAY'S NEW EXERCISE"?
Cross-Shape 28: Day 3-29, every day
Kick-Start: Day 4-28, every day
Beach: First 30 days: Day 4-28, every day. Last 30 days: Day 34-58, every day
My-best-Shape: Day 4-30, every day
Mamma-Shape: Day 4-29, every day
Mom-Shape Combo: First 30 days: Day 4-29, every day. Last 30 days: Day 34-58, every day
Eze walking: Day 2-30, every day
Run-4-Fun: Day 4-28, every day
HOW DO I PERFORM MY TRAINING PROGRAM IN BUTT BLASTER?
Step 1: Exercise 1: 60 seconds.
Exercise 2 and 3: 90 seconds.

Step 2: Exercise 4: 60 seconds.
Exercise 5 and 6: 90 seconds.

Step 3: Exercise 7: 60 seconds.
Exercise 8 and 9: 90 seconds.

Step 4: Exercise 10: 60 seconds.
Exercise 11 and 12: 90 seconds.

Step 5: Exercise 13: 60 seconds.
Exercise 14 and 15: 90 seconds.

Pause for 10 seconds between exercises.

Total:
Cardio 5 minutes
Ben 7,5 minutes
Core 7,5 minutes

Pause time about 2,5 minutes = 22,5 minutes

HOW DO I PERFORM MY TRAINING PROGRAM IN BEACH?
Month 1:

Step 1: 10 minutes of cardio
Step 2: Exercise 1-8, 15 repetitions
Step 3: 10 minutes of cardio
Step 4: Exercise 9-11, 15 repetitions x 2 (ie 9, 10, 11, 9, 10, 11)
Step 5: Exercise 12-14, 15 repetitions x 2 (ie 12, 13, 14, 12, 13, 14)

Static exercises such as inverted plank and plank are done on time. Start with about 45 seconds, but aim to increase the length slightly each time. Rotation exercises such as leg rotation, you should do even numbers so there will be the same number on both sides and aim to do 10-15 per side.
15 repetitions takes about 90 seconds.

Day 1-3 are the same exercises. Day 4-28 you perform a new "Exercise of the Day" every day.

Month 2:

Step 1: 10 minutes of running or other heart rate-boosting cardio.
Step 2: Exercise 1-3
Step 3: 10 minutes of running or other heart rate-boosting cardio.
Step 4: Exercise 4-6
Step 5: Exercise 7-9

Static exercises are done on time, 45 seconds or more.
Rotation exercises, such as leg rotation, are performed evenly. For example 10-15 times per page. 15 repetitions takes about 90 seconds.

Do all exercises 8-12 repetitions and use weights so that you just have the strength to do the last repetition. If you can do more than 12 repetitions, it's time to gain weight. Remember to keep the same slow pace as before. A repetition takes 6 seconds if it is a piecework exercise and 8 seconds if it is a core exercise. In static exercises, you can run longer when you feel you can do longer and exercises with your own body weight, you can increase the repetitions.

HOW DO I PERFORM MY TRAINING PROGRAM IN CROSS-SHAPE 28?
The program contains 66 exercises:

15 warm-up exercises
15 downsizing exercises
12 fitness exercises
8 upper body exercises
8 leg exercises
8 core exercises

Materials you need are:

- Dumbbells or filled PET bottles with water or sand
- Broom handle / rubber band / towel

The program is structured as follows:
1. The first 5 minutes are warm-up at a leisurely pace.
2. 18 minutes of high-intensity training where all exercises are done at maximum pace.
3. The last 5 minutes are cool down at a leisurely pace.

Day 3-29 there will be a new exercise every day. Those exercises are marked "Today's new exercise". The purpose of today's new exercises is to challenge your body every day a little more.

The program has 3 different levels:

Level 1: Day 1 to 10, you do the exercises for 30 seconds and rest for 30 seconds.
Level 2: Day 11 to 20, you do the exercises for 40 seconds and rest for 20 seconds.
Level 3: Day 21 to 30 (high intensity training), you do the exercises for 50 seconds and rest for 10 seconds.

HOW DO I PERFORM MY TRAINING PROGRAM IN KICK-START 30?
Day 1-3 are the same exercises. From and day 4 you get a new Day Exercise every day.

Step 1: 7 minutes of running or other heart rate-boosting cardio.
Step 2: Exercise 1-3: 15 repetitions.
Step 3: 7 minutes of running or other heart rate-boosting cardio.
Step 4: Exercise 4-6: 15 repetitions.
Step 5: Exercise 7-9: 15 repetitions.

HOW DO I PERFORM MY EZE WALKING TRAINING PROGRAM?
You walk 50 minutes a day and do 6 posture exercises, either in connection with the walk (before or after) or divide it so you walk in the morning and do the posture exercises in the evening. Day 2 to 28 you get a new exercise every day which is replaced automatically. Do all exercises 1 x 15 repetition. 15 repetitions takes about 90 seconds.
HOW DO I PERFORM MY TRAINING PROGRAM IN THE FITNESS FIGHT?
Day 1-3 are the same exercises. From and day 4 you get a new Day Exercise every day.

Step 1: 10 minutes of running or other heart rate-boosting cardio.
Step 2: Exercise 1-3: 15 repetitions. Repeat 1-3 again: 15 repetitions.
Step 3: 10 minutes of running or other heart rate-boosting cardio.
Step 4: Exercise 4-6: 15 repetitions. Repeat 4-6 again: 15 repetitions.
Step 5: Exercise 7-9: 15 repetitions. Repeat 7-9 again: 15 repetitions.

Static exercises are done on time, 45 seconds or more.
Rotation exercises, such as leg rotation, are performed evenly. For example 10-15 times per page. 15 repetitions takes about 90 seconds.

(When exercising at the gym, follow the program: 10 minutes cardio, exercise 1-3, 1-3, 10 minutes cardio, exercise 4-6, 4-6, exercise 7-9, 7-9. At home exercise, all heart rate-boosting cardio good such as: jogging on the spot with high knees, jumping rope, cross jumping, running up / down stairs, running outside, etc. You can also do cardion at intervals instead as it can be hard to eg jump rope for 10 minutes, 10 minutes of running out Exercise 1-3, 90 seconds cardio, exercise 4-7, 90 seconds cardio, etc.

HOW DO I CARRY OUT MY TRAINING PROGRAM IN MOM SHAPE

First do cardio for 10 minutes, then exercise 1-9 (once straight through), cardio for 10 minutes again and the same 9 exercises again. So you run the whole program twice, (which should take about an hour). A tip is that you do all the exercises (except static) in either 15 repetitions or for 90 seconds. So both go just as well. Remember that it is always 4 seconds of inhalation and 4 seconds of exhalation that applies in all exercises, ie a slow and controlled pace. This helps you both with the technique and to find the right activation, especially in the internal abdominal muscles. Breathing on the stomach, thus applies to 4 seconds of inhalation through the nose and 4 seconds of exhalation through the mouth = one repetition. So you make either 15 pieces or as many as you can in 90 seconds at the right pace 🙂

When it comes to static exercises, you should try to hold on for at least 45 seconds. You can try to gradually increase by one or a few seconds in e.g. every other workout, to challenge the body a little extra!

If you have Diastasis Recti (stomach division), do not do sit-ups or the plank. What you can do instead is:
Breathing exercises = Inhale and pull the stomach inwards towards the navel and exhale and squeeze out the stomach.
Pelvic floor exercises = Lie on your back with your feet on the floor and lift your butt against the ceiling while pinching.
Stabilization of the pelvis
1. Lie on your back with your feet on the floor. Let one knee fall out to the left> and back. Do the same with the right knee. Pinch during the movement.
2. Lie on your back with your feet on the floor. Stretch one leg straight out and sit down. Do the same with the other. Repeat. Pinch during the movement.
Keep in touch with your midwife continuously and follow her possible advice.
Always train according to your own ability. Never exercise if it hurts or you feel any other discomfort.

If you want to learn more about this and exercise for pregnant women in general, I can recommend the website Mamma-i-form which contains lots of tips and tricks http://www.mammaiform.se/fa-platt-mage-efter-forlossningen/

HOW DO I PERFORM MY TRAINING PROGRAM IN MOTHER-SHAPE COMBO?
Month 1:

Step 1: Run cardio for 10 min,
Step 2: Exercise 1-3
Step 3: Exercise 4-6
Step 4: Exercise 7-9
Step 5: Run cardio for 10 min

A tip is that you do all the exercises (except static) in either 15 repetitions or for 90 seconds. So both go just as well. Remember that it is always 4 seconds of inhalation and 4 seconds of exhalation that applies in all exercises, ie a slow and controlled pace. This helps you both with the technique and to find the right activation, especially in the internal abdominal muscles. Ang. for example breathing on the stomach, thus applies 4 sec inhalation through the nose and 4 sec exhalation through the mouth = a repetition. So you make either 15 pieces or as many as you can in 90 seconds at the right pace 🙂
When it comes to static exercises, you should try to hold on for at least 45 seconds. You can try to gradually increase by one or a few seconds in e.g. every other workout, to challenge the body a little extra!

Month 2:

Step 1: 10 minutes of running or other heart rate-boosting cardio.
Step 2: Exercise 1-3
Step 3: 10 minutes of running or other heart rate-boosting cardio.
Step 4: Exercise 4-6
Step 5: Exercise 7-9
Static exercises are done on time, 45 seconds or more.
Rotation exercises, such as leg rotation, are performed evenly. For example 10-15 times per page. 15 repetitions takes about 90 seconds.

If you have Diastasis Recti (stomach division), do not do sit-ups or the plank. What you can do instead is:
Breathing exercises = Inhale and pull the stomach inwards towards the navel and exhale and squeeze out the stomach.
Pelvic floor exercises = Lie on your back with your feet on the floor and lift your butt against the ceiling while pinching.
Stabilization of the pelvis
1. Lie on your back with your feet on the floor. Let one knee fall out to the left> and back. Do the same with the right knee. Pinch during the movement.
2. Lie on your back with your feet on the floor. Stretch one leg straight out and sit down. Do the same with the other. Repeat. Pinch during the movement.
Keep in touch with your midwife continuously and follow her possible advice.
Always train according to your own ability. Never exercise if it hurts or you feel any other discomfort.

HOW DO I PERFORM MY FITNESS XPRESS TRAINING PROGRAM?
Strength and cardio (Steps 1-3)
- Upper body: cardio, legs, cardio, core
- 3 x 13 min = 39 minutes

High intensity (step 4)
- Upper body: legs, cardio
- 6 minutes

There are new exercises every day and in total you get:
- 36 different strength and cardio exercises
- 26 different exercises high intensity exercises
- 30 different challenges

Total: 92 different exercises

HOW DO I PERFORM MY TRAINING PROGRAM IN MY-BEST-SHAPE?
Step 1: Warmup exercises 1 x 2 min = total 10 min. If you do not have a rubber band, use a towel.
Step 2: Cardio - strength A: exercises 1-3, performed twice / set (1-2-3,1-2-3).
Step 3: Cardio - strength B: exercises 4-6, performed twice / set (4-5-6, 4-5-6).
Step 4: Cardio - strength C: exercises 7-9, performed twice / set (7-8-9, 7-8-9).
The goal is to run all exercises 2 min. A total of 36 min.
Step 5: Cooldown exercises 1 x 2 min = total 10 min.
HOW DO I PERFORM MY TRAINING PROGRAM IN RUN 4 FUN?
The goal is for you to develop as a runner and train away what limits you in your running and in your development. "You are not stronger than your weakest link" it is called, but still you devote your training to what you are already good at and avoid training what you are worst at. But here in R4F we do the opposite! Despite all the differences between individuals, all have been limited by the following:

- The attitude has been negatively affected by our modern lifestyle
- Forward-rotated shoulders and stiffness in the thoracic spine
Insufficient torso stability
- Short hip flexors and stiff hips
- Weak thigh back and seat (body engine)
- To be able to run efficiently and with good technology, you need to be able to maintain a good posture even on the go. With poor posture, running becomes heavy, inefficient and you have a greater risk of injury. We have therefore put together a 30-day training plan that will help you remove your biggest limitations and that opens up for an effective running technique, an easy step and reduced risk of injury.

When you are going to run your first R4F workout, focus on learning a good technique, the right pace and the right breathing in the exercises. Of course, it is important with high intensity in the training sessions, but now during the first days, prioritize learning the right technique and increase the intensity of the session when you feel that the technique is there. High quality technology, high intensity workouts and 30 workouts in 30 days will give you results! You who are a beginner - mix walking and running on the running sections (1 minute walking - 1 minute running for 10 minutes) and aim to have phased out the walking time at the end of R4F and thus run 2 X 10 minutes / session. In this way, you train to be a runner during these 30 days. If you are more experienced, feel free to warm up before the workout so you can keep a high intensity on the running sections (85% of maximum heart rate).

10 minutes Cardio
Exercise 1-8, 15 reps
10 minutes Cardio
Exercise 9-11, 15 reps x 2 (ie 9, 10, 11, 9, 10, 11)
Exercise 12-14, 15 reps x 2 (ie 12, 13, 14, 12, 13, 14)

HOW DO I PERFORM MY STAY-IN-SHAPE 180 TRAINING PROGRAM?
We recommend that you exercise according to the program about 3-4 times a week and follow the diet that belongs to it. You can start with running as the first cardio if you can, then 90 second intervals are done between the exercises so the heart rate is kept up throughout the workout. You just follow the training program as it is.

Months 1 and 4:
The program includes fitness, core and strength exercises. We focus on mobility and posture as it is important to get the body in the right balance.

Months 2 and 5:
The program includes fitness, core and strength exercises. We focus on short intervals in cardio training and to further strengthen the core muscles.

Months 3 and 6:
The program includes fitness, core and strength exercises. We focus on fitness and strength.

The exercises are done as follows:
Stick exercises: 1 x 15 repetitions
Core exercises: 1 x 15 repetitions
Strength exercises: 2 x 15 repetitions

The exercises are done without a break. In other words, do all the exercises 1 x 15 repetitions and then start again from the beginning, 1 x 15 repetitions.
Static exercises are done in seconds. Aim to complete at least 45 seconds.

IF I HAVE STOMACH MUSCLE DIVISION - HOW CAN I TRAIN? WHICH EXERCISES SHOULD I AVOID? HOW SOON AFTER I HAVE BORN CHILDREN CAN I START TRAINING?

It is very individual when you can start training again. Often it just feels right. Feel free to talk to your midwife if you are unsure. MamaShape is a suitable program. It contains exercises that are specifically designed to build the body after a pregnancy. What you should avoid when you start exercising again after a pregnancy are exercises such as crunches and sit-ups as these are too tough. The straight abdominal muscle is stretched and often splits during pregnancy to make room for the uterus. It then becomes very weak (it is called diastasis recti). You should build up the torso strength with milder exercises to begin with, such as the "bridge" lying on your back or different variants of a modified "plank", for example made from the knees or on the side.

If you have Diastasis Recti (stomach division), do not do sit-ups or the plank. What you can do instead is:
Breathing exercises = Inhale and pull the stomach inwards towards the navel and exhale and squeeze out the stomach.
Pelvic floor exercises = Lie on your back with your feet on the floor and lift your butt against the ceiling while pinching.
Stabilization of the pelvis
1. Lie on your back with your feet on the floor. Let one knee fall out to the left> and back. Do the same with the right knee. Pinch during the movement.
2. Lie on your back with your feet on the floor. Stretch one leg straight out and sit down. Do the same with the other. Repeat. Pinch during the movement.
Keep in touch with your midwife continuously and follow her possible advice.
Always train according to your own ability. Never exercise if it hurts or you feel any other discomfort.

If you want to learn more about this and exercise for pregnant women in general, I can recommend the website Mamma-i-form which contains lots of tips and tricks http://www.mammaiform.se/fa-platt-mage-efter-forlossningen/

HOW DO I CARRY OUT YOUR WOS-GOLF TRAINING PROGRAM
Step 1: 10 minutes of running or other heart rate-boosting cardio.
Step 2: Exercise 1-3: 15 repetitions. Repeat 1-3 again: 15 repetitions.
Step 3: 10 minutes of running or other heart rate-boosting cardio.
Step 4: Exercise 4-6: 15 repetitions. Repeat 4-6 again: 15 repetitions.
Step 5: Exercise 7-9: 15 repetitions. Repeat 7-9 again: 15 repetitions.

Static exercises are done on time, 45 seconds or more.
Rotation exercises, such as leg rotation, are performed evenly. For example 10-15 times per page. 15 repetitions takes about 90 seconds.

(When exercising at the gym, follow the program: 10 minutes cardio, exercise 1-3, 1-3, 10 minutes cardio, exercise 4-6, 4-6, exercise 7-9, 7-9. At home exercise, all heart rate-boosting cardio good such as: jogging on the spot with high knees, jumping rope, cross jumping, running up / down stairs, running outside, etc. You can also do cardion at intervals instead as it can be hard to eg jump rope for 10 minutes, 10 minutes of running out Exercise 1-3, 90 seconds cardio, exercise 4-7, 90 seconds cardio, etc.

THE FOLLOWING PROGRAM IS INCLUDED IN MIX-SHAPE 90 (ESTIMATED TRAINING TIME) DURING ONE WEEK:
Day 1: Fitnessfight - 60 minutes
Day 2: Butt-Blaster - 22,5 minutes
Day 3: Fitness Xpress - 45 minutes
Day 4: Yoga-Shape - 60 minutes
Day 5: Cross-Shape 28 - 28 minutes
Day 6: My-best-Shape - 60 minutes
Day 7: Eze-Walking - 60 minutes
HOW TO DO THE 6-MINUTE TEST WITH RUN 4 FUN
1. Warm up properly!
2. You should now run 6 minutes and try to get as far as possible. Measure a distance so you can easily compare it when you repeat the test again in the middle and at the end of your training period / program. This way you can follow your development as a runner.

The easiest way is to run on a treadmill. There you will see how far you can go in 6 minutes (preferably use the same treadmill on all three test occasions). Running track also goes well. Then you can measure a distance of 500 meters as you run back and forth. You have to remember how many turns you make and how far you got the last turn if you did not end up exactly at a turn when 6 minutes have passed. If you do not have the strength to run for 6 minutes, you can mix walking and running. Next time you can run a little more and then you will also have time longer.

WHAT HAPPENS WHEN MY TRAINING PERIOD IS OVER?

After the end of your training period, your program automatically switches to one of ALL our 18 continuation programs (of which you choose when you are done). The cost is only SEK 99 / month and will be automatically charged after the end of your training period (calculated from your purchase date, regardless of start date, using the payment method you used when registering) and then every 30 days until you end it under the My Profile tab > Payments> View.

YOU GET ALL THIS WHEN YOU CONTINUE TO TRAIN WITH US AFTER 30 DAYS FOR ONLY SEK 99 / MONTH:
# Ready-made weekly menus and shopping lists that show how much, what and how to prepare the food (breakfast, lunch, dinner and snacks)
# Over 450 low-calorie, good and easy-to-prepare recipes
# Opportunity to post your own favorite recipes and get access to everyone else's
# Over 250 unique training exercises in video format
# Access to our closed Facebook group where all our other trainers are
# Support, support and answers to your questions from our trained PTs
# NEW! For each month you train as a continuation customer, you will receive a menu in pdf format that you can print out!
# 18 different and effective programs to choose from:

- The fitness fights
- Butt Blaster 22,5
- Kick-Start 30
- Cross-Shape 28
- Mamma-Shape
- Fitness-Xpress
- Stay-in-Shape 180
- My-best-Shape
- Summer-Shape
- Big and Strong
- Yoga-Shape
- Eze-Walking
- Run-4-Fun
- Mamma-Shape-Combo
- Slim and Tone
- Beach
- Mix-Shape 90

HOW DOES MENSEN AFFECT MY WEIGHT?
When you get menstruation, you have to keep in mind that you can get larger fluid accumulations in the body than normal. You should take this easy if you see that your weight has not moved or even gone up as this is a completely natural reaction and once it is over you will probably lose weight again.
I CANNOT JUMP / RUN / HAVE BAD KNEE - HOW DO I DO THE CONDITIONAL BIT?
If you have pain in your knees, it can be good to see a physiotherapist who can give you advice on exercises that strengthen the muscles around the knees. You should also remember to wear shoes on your feet when jumping / running if you feel uncomfortable. The best thing is if you have an exercise bike or a rowing machine (maybe can borrow from someone?) For the fitness pieces.

Otherwise you can make stationary movements such as jumping, but without the jump itself, ie arms down to the floor - bend knees-hips - arms up over the head - stretch all joints. You can also stand wide-legged and swing your arms from side to side and shift your weight from foot to foot. "Rider bonfires", ie large arm movements outwards and around the body in a hug can also be used.

CAN I PUT THE CONDITIONS IN THE PROGRAM AND RUN EVERYTHING AT ONCE, FOR RUN FOR A WHILE AT THE BEGINNING OF THE PASS?
Yes, if you can run / walk at a fast pace for a continuous time, it will go well. Be sure to work with such intensity that you become warm and a little runny. Be careful not to "cold" or lose too much heart rate during the strength section. Higher heart rate during work helps your metabolism.
I CANNOT JOG FOR 7 MINUTES IN A STRETCH / DO THE PLANK FOR 45 SECONDS - WHAT SHOULD I DO?
I understand that it feels overwhelming to run for 7 minutes to begin with. In fact, I think most people mix jogging and walking to begin with, or do other big movements to get their heart rate up. It's a great way to start.

The same goes for the static exercises that get too heavy. For example, start with 3 x 15 seconds and then continue working with 2 x 22,5 sec to finally manage 45 seconds without rest.

I AM TOO WEAK TO MAKE THE PLANK AND ARM RAISES. WHAT SHOULD I DO?
With a shorter lever, it will be easier to lift. Get on your knees in a square, ie arms and legs parallel, and do the exercise as follows. Then when you get stronger, you can move your knees back so that you get an acute angle between your knees and the floor and work from there. It's a little heavier. Work gradually to stand with the support of arms and toes!
CAN I WHO IS UNDER 18 YEARS OF EXERCISE WITH YOU?
Yes, both our exercise and diet programs can also be used by you who are under 18 years old.
However, we need your parents' consent which you email us at info@worldofshape.se before you register.
I WANT TO CONTINUE TO TRAIN WITH YOU, WHEN CAN I CHOOSE / CHANGE PROGRAM?

You have access to all programs as long as your account is activated. You can run several programs at the same time and start / end them whenever you want.

YOU GET ALL THIS WHEN YOU CONTINUE TO TRAIN WITH US AFTER 30 DAYS FOR ONLY SEK 99 / MONTH:
# Ready-made weekly menus and shopping lists that show how much, what and how to prepare the food (breakfast, lunch, dinner and snacks)
# Over 450 low-calorie, good and easy-to-prepare recipes
# Opportunity to post your own favorite recipes and get access to everyone else's
# Over 250 unique training exercises in video format
# Access to our closed Facebook group where all our other trainers are
# Support, support and answers to your questions from our trained PTs
# 18 different and effective programs to choose from:

- The fitness fights
- Butt Blaster 22,5
- Kick-Start 30
- Cross-Shape 28
- Mamma-Shape
- Fitness-Xpress
- Stay-in-Shape 180
- My-best-Shape
- Summer-Shape
- Big and Strong
- Yoga-Shape
- Eze-Walking
- Run-4-Fun
- Mamma-Shape-Combo
- Slim and Tone
- Beach
- Mix-Shape 90
- Easy-to-Start

DO YOU HAVE AN APP?
If you have an Android phone, you can download our app here.
I SHOULD NEED MORE SNACK-FREE SNACKS?
You can eat crispbread with eggs or ham, melon with ham, hummus with vegetable sticks, melon with ham, pears with turkey slices, mini salad with tuna, mini omelette, mini skewer with shrimp, small plate / box with orange wedges-sugar peas-ham, tofu with warmth , plate with pineapple.
GENERAL ABOUT THE DIET
Read more under My Diet> Dietary Guidelines.
WHERE DO I FIND MY WEEKLY MENUS
You will find both your "digital" weekly menus and the printable (pdf) weekly menus under My Diet.
IS IT PERMITTED TO DRINK PROTEIN SHAKES?
We recommend natural protein sources such as kesella / cottage cheese with a fruit instead of ingesting protein. Shakes usually contain sweeteners that can create a craving for sweets that negatively affects both diet and insulin levels in the body.
WHAT VEGETABLES CAN I EAT?
You can eat all vegetables, even frozen vegetables. Remember that if you fry or oven-fry the vegetables in fat, you must count on the fat. This also applies to dressing.
WHAT FRUITS AND BERRIES CAN I EAT?
You can eat all kinds of fruits and berries, even frozen. About 50-80 g is counted as a portion depending on the fruit. Half a banana counts as one serving as it contains a lot of energy.
CAN I SALT THE FOOD?
It is okay to add extra salt in moderation, but for best results we recommend that you avoid this.
WHAT SPICES CAN I USE?
You can use all spices, but keep in mind that many ready-made spice mixtures often contain added sugar.
WHICH MEAT CAN I EAT?
Natural meat with a maximum of 10% fat content fits best in the diet program, such as beef, pork, chicken, fish and game meat. Processed meat such as sausages contain a lot of fat, salt and other additives and should therefore be avoided.
WHICH MUSLI CAN I EAT?
Choose muesli without added sugar and keep in mind that the more nuts and fruits in muslin, the more energy. Look for the green keyhole. We also have a muesli in our food diary that you can make yourself that works great.
CAN I EAT NUTS?
Nuts contain healthy fats, vitamins and minerals but are also very high in energy. Choose natural, unsalted nuts and stick to a maximum of 5-10 pieces per day.
CAN I EAT THE EGG YELLOW?
Egg yolk is nutritious but also contains a lot of fat and calories. When eggs are included in the diet plan, the yolk is not included unless specifically stated.
WHICH YOGHURT AND FILE CAN I USE?
Choose natural varieties with a maximum of 0,5% fat.
WHICH MILK CAN I, FOR EXAMPLE, USE FOR THE POUR?
Milk with a maximum of 0,5% fat content is recommended in the diet program. You can also use lactose-free skimmed milk or unsweetened, fortified soy or oat drink.
WHICH CRISCH BREAD CAN I USE?
Choose keyhole-marked crispbread such as home cooking or sports.
CAN I EAT SOMETHING INSTEAD OF KESELLA AND KESO IN THE INTEREST?
You can eat, for example, ham rolls, sliced ​​chicken fillet with salad, turkey, tuna, tofu or boiled egg white.
CAN I FRY IN OIL?
You can take about 1 teaspoon of oil. It is also possible to fry in water and squeezed lemon if you are going to stir vegetables. If you fry ground beef, a little water is enough at the bottom. Choose frying pans made of, for example, Teflon or other material that does not require much fat. Another tip is to invest in a spray bottle that covers the bottom with a thin layer of grease.
I DO NOT TOLERATE LACTOSE / GLUTEN / EGGS / MILK PROTEIN / I DO NOT EAT MEAT & CHICKEN / AM VEGETARIAN. CAN I STILL JOIN?
Of course, you can participate in our programs even if you have special dietary needs. Our diet program is designed so that you choose which foods you want to eat within the framework of certain guidelines.

The updated diet program gives you suggestions for dairy-free, gluten-free and vegan meals as well as guidelines for how they should be structured. When you report that you have a special diet, you also get special information about what is good to think about with the current diet.

If you want to use our ready-made recipes, you may sometimes need to make small changes to suit your diet. You can contact our support or dietitian at any time during the program for tips on exchanges or if there are questions about the diet.

HOW MUCH SHOULD THE FOOD WEIGH?
All whole meat with a maximum of 10% fat content can be used. Chicken, fish, meat, weighed before cooking. Raw chicken 150 g is about 100-120 g cooked depending on the brand. Rice, pasta, bulgur, quinoa, brown rice, etc. are weighed 25 g before cooking, which is about 70 g after cooking. Potatoes always weigh 70 g.
CAN I EAT SOFT BREAD?
We generally advise against soft bread because it easily leads to both the amount of calories and energy percentage from carbohydrates sticking out, regardless of which type of bread you choose. Therefore, we recommend that you avoid soft bread during your program to get optimal results. Maybe crispbread can alleviate the worst cravings?

When you then strive to "maintain" rather than change the body, keyhole-marked bread varieties are preferable. For example, unsweetened dark sourdough bread and pumpernickel.

CAN I EAT PIE?
Pies generally contain a lot of calories and fat, which means that we do not yet have a specially developed recipe.
I NEED TIPS FOR FAST, EASY SNACKS TO EAT ON THE GO
The most important thing is to have foresight: that you plan and prepare your goals so that you do not stand without something at hand. Make sure the snacks contain protein, here are some examples:

* Hard-boiled eggs can be stored at room temperature throughout the day. Take a couple with you in your bag and eat the egg whites for a snack. Complete with a fruit.
* Light quark / kesella or cottage cheese mini can be measured in advance and placed in a jar together with frozen berries (eg raspberries or blackberries). Keeps cold and fresh for at least half a day and can be eaten quickly.
* Make a smoothie by mixing berries and / or fruit, yogurt and quark. Dilute with water to the desired consistency and shake well when it is time to drink.

HOW DO YOU RECOMMEND FAT IN THE FORM OF OIL AND NOT BUTTER?
The reason why we do not recommend butter is that it contains trans fats which can have a negative impact on health. For frying at low to medium temperature, we recommend olive oil and for higher temperatures, coconut fat is good because it is more heat resistant. Rapeseed, nut and seed oils can be used in salad dressings as they contain healthy fatty acids, but remember that all oils are very high in calories and therefore do not exceed 1 teaspoon / meal.
I SHOULD RUN A RACE, HOW SHOULD I THINK ABOUT THE DIET THEN?
Here are some general tips:
First of all, you can eat as usual according to your diet until a few days before the race. As the start date approaches, it can be good to have both a day off from exercise and that you eat more than usual by increasing the carbohydrate part of the diet at each meal (ie group 4: pasta / rice / potatoes etc.). Make sure you are rested and eat something light, such as a snack, just before it is time to run. Depending on what time you are going to start and how far you are going to run, you make sure to adjust your diet so that you eat just enough in connection with the race.

If you are going to run a longer distance, you may plan to drink sports drinks during the race, for example. In that case, you should try the drink you plan to drink on a few occasions before it is time. Of course, "sugar-free" does not apply during the race as the body is dependent on fast energy to perform to the maximum in the extreme situation that long-distance running entails.

Immediately after the race, you should eat a real meal to speed up your recovery.

Good luck with the preparations!

WHY DO I FEEL SWELLEN SINCE I STARTED FOLLOWING MY DIET PROGRAM?
Sometimes the diet change itself can cause temporary problems with, among other things, a swollen stomach, especially if the new diet is very different from your old eating habits. Sometimes it can therefore be good to wait a few days / weeks and see if your stomach gets used to it.

Even a positive dietary change can cause temporary discomfort. For example, an increased intake of dietary fiber in the short term can cause stomach problems, even if it is good for intestinal health in the long term. Fiber increases the need for fluids, so be sure to drink plenty of water with your high-fiber meals.

Another option could be that your diet now contains more dairy products than you are used to, maybe you feel the lactose? You can try switching to lactose-free products to see if the swelling subsides.

HOW DOES IT COME THAT QUARG, KESELLA AND KESO MINI ARE SO MUCH INCLUDED IN YOUR RECIPES?
The reason we like quark and cottage cheese is the products' variation possibilities, high protein content and good protein quality. They can therefore make it easier for you to stay full, keep the weight off and maintain muscle mass during weight loss.
CAN I EAT Flavored QUARG WITHOUT ADDED SUGAR?
The flavored curd without added sugar contains sweeteners. An important part of our philosophy is to get used to the body from both sweet and synthetic flavors and focus on natural flavoring.

We therefore recommend that you choose natural quark and flavor it yourself with, for example, fresh berries, cinnamon, cardamom, licorice powder, vanilla powder, lemon or other.

When you have not eaten added salt or sweetened foods for a while (whether it is sugar or synthetic sweeteners), you will notice that exciting things happen to both body and taste buds!

WHICH MILK PROTEIN-FREE ALTERNATIVES FOR MILK DO YOU RECOMMEND?
Above all, we recommend unsweetened soy drinks that are enriched with vitamin D and calcium. It has the highest protein content of the vegetarian options. Enriched, unsweetened oatmeal is also a good alternative. Other "milk" made from almonds, hazelnuts, rice, etc. contains very little protein, which makes it more difficult to reach the recommended protein intake.
CAN YOU EAT LIGHT PRODUCTS?
Light products refer to foods where all or part of the sugar has been replaced by artificial sweeteners. Light products are foods with a low fat content.

In the World of shapes diet program, we recommend light products, especially when it comes to dairy products. The recommended fat content is 20 E%, which means that the space for fat in the diet is relatively small. We therefore want the largest proportion of the fat in the diet to come from olive oil, rapeseed oil, fatty fish, nuts, etc. as this type of fat provides greater health benefits than dairy fat.

Of course, you can choose full-fat products if you want, even if it is not completely in accordance with our diet plan. In this case, we recommend that you reduce the specified amount until the amount of calories matches the recipe. You will notice that the amount of food becomes smaller and that the energy distribution changes. "

CAN I CHANGE A LUNCH / DINNER IN MY DIET SCHEDULE FOR ANOTHER LUNCH / DINNER I FIND IN THE RECIPE BANK?
It works really well as all recipes / meals are based on the same kcal number as in the menus.
I WORK NIGHT - HOW SHOULD I EAT?
That thing with night jobs and food and health is a pretty tricky chapter. The body's hormones are largely controlled by daylight / night darkness and have a natural circadian rhythm which means that, for example, metabolism is slower at night. Therefore, it is important to learn to eat properly if you work at night.

For example, you should try to eat breakfast in the morning before you go to bed, eat your main meal during the day and evening meal before you go to work. During the night you should eat as little as possible and mainly protein. If you have difficulty working during the night without eating, I would suggest that you eat one or two of the snacks during the night.

I have found a good site where you can get a little more advice on eating and other things when it comes to night work. I attach the link: http://kurera.se/mat-for-nattarbetare/

I COMPLETE MY CHILD - HOW SHOULD I EAT?
You need about 400-500 kcal extra per day to cover your and the baby's nutritional needs. For example, you can double all snacks, even the evening meal, or eat an extra egg for breakfast and replace one of the snacks with another breakfast. Another way is to eat according to the boys' diet plan, but skip the last snack. Just make sure you still eat about every three hours.
CAN I REPLACE THE WOOL IN THE WEEKLY MENU FOR SOMETHING ELSE?
Yes, you can change as follows: 25 g light sausage = 25 g light cheese = 1 egg white = 15 g lean ham / tuna / chicken breast fillet
WHAT WEIGHS 25 GR UNCOOKED RICE WHEN IT IS COOKED?
The recipes always state dry / raw / uncooked weight unless otherwise stated. 25 g bulgur / pasta / rice / quinoa = 70 g cooked.
I AM VEGAN AND NEED TIPS FOR GOOD PRODUCTS THAT HAVE APPROXIMATELY FAT PERCENTAGE NUTRITIONAL CONTENT AND ALSO SUBSTITUTE INSTEAD OF EGG WHITE?
It is basically impossible to get a vegan diet that has the distribution of protein-carbohydrate-fat (40-40-20)% that we have, but you can still cook good and nutritious vegan food with high nutritional value that is good for weight loss.

Replace eggs with vegan eggs (can be a little difficult to find): https://vegoeco.se/2015/10/10/veganskt-alternativ-till-agg-veganegg/ or make your own replacement with chia seeds (1 tablespoon chia seeds + 3 tablespoons water = 1 egg, leave in the fridge to swell overnight).

You can replace quail with Alpro Soyas Go On and tofu is a good substitute for oily fish or cheese in the recipes.

You should eat a lot of lentils and beans for protein and satiety. Soy mince and quorn (which are now also egg-free - read on the packaging) are good substitute products. Feel free to read more about substitute products for vegans online, for example: http://www.vegania.net/ersatt.html.

GOOD TO KNOW WHEN YOU TAKE YOUR PICTURES
- Take a full body view from the front, a full body view from behind and a full body view from the side.
Attire: girls: top and trousers / shorts. guys: pants / shorts.
- When shooting, stand against a white / light background and let someone take the pictures straight from the front. Feel free to take so close that the whole you just fit in the photo.
The before and after pictures must have the same background.
- The "poses" on the pictures must be the same on both the before and after pictures.
- You must be facing in the same direction on both the before and after pictures.
- Have a completely natural posture without tense muscles.
- The arms should hang along the sides.
- Crop the images around your body and have the same height (in size) on all.
WHERE DO I PUT MY PICTURES AND MEASUREMENTS?
You enter your photos, waist measurements (measure above the navel), resting heart rate and weight on your login page under My Profile> Photos & Measures. The pictures can be seen by no one but yourself and they are helpful to make it easier for you to see your result. The images should be cropped around your body before they are uploaded. Try to have the same size in height on all images as the overall image will be better. If you have problems uploading your photos, feel free to use a computer.
WHAT HAPPENS AFTER YOUR FIRST 30 DAYS?

After the end of your training period, your program automatically switches to one of ALL our 18 continuation programs (of which you choose when you finish). Our continuation programs are made to suit you in the long term, with a focus on results and well-being. Finding the right level of food and exercise means that you both get results but can also treat yourself to things. With our continuation programs, you maintain your ideal weight, become more alert and have more stamina.

YOU GET ALL THIS WHEN YOU CONTINUE TO TRAIN WITH US AFTER 30 DAYS FOR ONLY SEK 99 / MONTH:
# Ready-made weekly menus and shopping lists that show how much, what and how to prepare the food (breakfast, lunch, dinner and snacks)
# Over 450 low-calorie, good and easy-to-prepare recipes
# Opportunity to post your own favorite recipes and get access to everyone else's
# Over 250 unique training exercises in video format
# Access to our closed Facebook group where all our other trainers are
# Support, support and answers to your questions from our trained PTs
# NEW! For each month you train as a continuation customer, you will receive a menu in pdf format that you can print out!
# 18 different and effective programs to choose from:

- The fitness fights
- Butt Blaster 22,5
- Kick-Start 30
- Cross-Shape 28
- Mamma-Shape
- Fitness-Xpress
- Stay-in-Shape 180
- My-best-Shape
- Summer-Shape
- Big and Strong
- Yoga-Shape
- Eze-Walking
- Run-4-Fun
- Mamma-Shape-Combo
- Slim and Tone
- Beach
- Mix-Shape 90

The cost is only SEK 99 / month and will be automatically charged after the end of your training period (calculated from your purchase date, regardless of the start date, using the payment method you used when registering).

FREEZE TRAINING / TAKE A BREAK / CHANGE START DATE
If you want to freeze your training or take a break, it is of course fine. Send us your doctor's certificate and you will get the days you are away for good. If you want to change the start date, contact us and we will help you change it. However, the payment date will not change.
HOW DO I CLOSE MY ACCOUNT WITH YOU?
You can easily end your continuation in your account under My Profile> Payments> View. Once you have completed it, you can be sure that your continuation has been completed and no further charges will be made. If SEK 99 has been deducted for your continuation program and you end it AFTER (the date for completion is always registered in our system), you always have access to your program 30 days AFTER your last payment. If you quit, you will not have access to your account; exercise programs, diet schedule, recipes and weekly menus.
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