FAQ
GOOD TO KNOW!
- 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.
WHERE CAN I FIND MORE INFORMATION ABOUT THE PROGRAMS?
HOW DOES THE TRAINING WORK ON WORLD OF SHAPE?
CARDIO FOR HOME TRAINING
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"?
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
MORE INFORMATION ABOUT CROSS-SHAPE 28
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.
MORE INFORMATION ABOUT EZE WALKING
MORE INFORMATION ABOUT MOTHER SHAPE
A tip is to do all the exercises (except static) in either 15 repetitions or for 90 seconds. So both go just as well. Keep in mind 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, we can recommend the website Mom-in-shape which contains lots of tips and tricks.
MORE INFORMATION ABOUT MOTHER-SHAPE COMBO
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.
MORE INFORMATION ABOUT FITNESS-XPRESS
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
You run all exercises (every day) 2 sets (repetitions).
MORE INFORMATION ABOUT RUN 4 FUN
- 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)
MORE INFORMATION ABOUT STAY-IN-SHAPE 180
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.
HOW DO I CARRY OUT YOUR WOS-GOLF TRAINING PROGRAM
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 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
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
# 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
- Mom-Shape
- Fitness Xpress
- Stay-in-Shape 180
- My-best-Shape
- Summer-Shape
- Big and Strong
- Yoga Shape
- Eze-Walking
- Run-4-Fun
- Mom-Shape-Combo
- Slim and Tone
-Beach
- Mix-Shape 90
HOW DOES MENSEN AFFECT MY WEIGHT?
I CANNOT JUMP / RUN / HAVE BAD KNEE - HOW DO I DO THE CONDITIONAL BIT?
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?
I CANNOT JOG FOR 7 MINUTES IN A STRETCH / DO THE PLANK FOR 45 SECONDS - WHAT SHOULD I DO?
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?
CAN I WHO IS UNDER 18 YEARS OF EXERCISE WITH YOU?
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
# 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
- Mom-Shape
- Fitness Xpress
- Stay-in-Shape 180
- My-best-Shape
- Summer-Shape
- Big and Strong
- Yoga Shape
- Eze-Walking
- Run-4-Fun
- Mom-Shape-Combo
- Slim and Tone
-Beach
- Mix-Shape 90
DO YOU HAVE AN APP?
1. Click on the program you are training on your phone.
I SHOULD NEED MORE SNACK-FREE SNACKS?
GENERAL ABOUT THE DIET
WHERE DO I FIND MY WEEKLY MENUS
IS IT PERMITTED TO DRINK PROTEIN SHAKES?
WHAT VEGETABLES CAN I EAT?
WHAT FRUITS AND BERRIES CAN I EAT?
CAN I SALT THE FOOD?
WHAT SPICES CAN I USE?
WHICH MEAT CAN I EAT?
WHICH MUSLI CAN I EAT?
CAN I EAT NUTS?
CAN I EAT THE EGG YELLOW?
WHICH YOGHURT AND FILE CAN I USE?
WHICH MILK CAN I, FOR EXAMPLE, USE FOR THE POUR?
WHICH CRISCH BREAD CAN I USE?
CAN I EAT SOMETHING INSTEAD OF KESELLA AND KESO IN THE INTEREST?
CAN I FRY IN OIL?
I DO NOT TOLERATE LACTOSE / GLUTEN / EGGS / MILK PROTEIN / I DO NOT EAT MEAT & CHICKEN / AM VEGETARIAN. CAN I STILL JOIN?
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?
CAN I EAT SOFT BREAD?
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?
I NEED TIPS FOR FAST, EASY SNACKS TO EAT ON THE GO
* 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?
I SHOULD RUN A RACE, HOW SHOULD I THINK ABOUT THE DIET THEN?
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?
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?
CAN I EAT Flavored QUARG WITHOUT ADDED SUGAR?
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?
CAN YOU EAT LIGHT PRODUCTS?
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?
I WORK NIGHT - HOW SHOULD I EAT?
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?
CAN I REPLACE THE WOOL IN THE WEEKLY MENU FOR SOMETHING ELSE?
WHAT WEIGHS 25 GR UNCOOKED RICE WHEN IT IS COOKED?
I AM VEGAN AND NEED TIPS FOR GOOD PRODUCTS THAT HAVE APPROXIMATELY FAT PERCENTAGE NUTRITIONAL CONTENT AND ALSO SUBSTITUTE INSTEAD OF EGG WHITE?
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
Here you enter your photos and measurements.
The pictures can be seen by no one but yourself and they are helpful for you to see your result more easily.
Keep this in mind when taking your photos and uploading them:
Tips to get as good pictures as possible:
- 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.
- 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 total image will be better, about 1000 pixels high.
If you have problems uploading your photos, feel free to use a computer and adjust its size with, for example, the program https://www.photopea.com. Save them to .jpg format and try again.
WHERE DO I PUT MY PICTURES AND MEASUREMENTS?
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
# 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
- Mom-Shape
- Fitness Xpress
- Stay-in-Shape 180
- My-best-Shape
- Summer-Shape
- Big and Strong
- Yoga Shape
- Eze-Walking
- Run-4-Fun
- Mom-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).