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FAQs

GENERAL

What fitness level should I be to join the Challenge?


The Challenge is suitable for people of all levels! We have people who have never exercised before, all the way up to people who like tough workouts. We've designed the Challenge in a way that you can scale the workouts according to your current fitness level and our coaches are on hand to help you modify the workouts if needed. We do want to push your limits so that you get fitter, faster and stronger in the process, but you'll be able to take the workouts at your own pace as well.




I have been working out for a long time and consider myself very fit, will I still start at the entry level?


Depending on the type of workouts you’ve been doing and some key fitness indicators, you may go into a higher level at the discretion of our coaches.




What equipment will I need?


You can opt to do the bodyweight workouts, in which you won’t need any equipment aside from a sturdy chair or stool that you can step onto and a skipping rope, if you can skip. If you would like to do the weighted workouts, you will need at least two sets of dumbbells. With regard to weight selection, it is difficult to say what each person needs because everyone has very different levels of strength, so what is heavy for one person might be light for the next. You would need one lighter set for your arms and a heavier set for the larger muscle groups in your legs. As a rough guide, a total novice may wish to work with a 3-5kg set for arms and 5-7.5kg set for legs.




Will I be working one-on-one with a coach?


There is no exclusive one-on-one coaching during the Challenge (for this, we have the Online Fitness Plans), but you would be on a WhatsApp group with SOHFIT coaches. The group is a friendly space where people are free to ask any questions and the coaches will answer all their questions. The same applies for workouts - any questions or modification requests can be posted on the group and the coaches will respond. We also strongly encourage you to send short videos so that our coaches can help you correct your form.




Can I see a sample workout so that I know what to expect?


Our workouts focus on both high intensity interval training and strength work. No two SOHFIT workouts are the same, so you can expect to see a wide variety of exercises and formats, but you can check out our Insta stories for a better idea. Note that demo videos will accompany each exercise in the workouts that you are sent on the Challenge.




Will the workouts be customised?


This is a group program, so we do not tailor workouts to individuals (for this, please check out our Online Fitness Plans). If you have an injury or condition that requires some minor modifications, then the coaches will be able to offer suggestions for alternatives as needed.





NUTRITION/FOOD

What is your nutrition philosophy?


We believe that the simplest approach is often the best one. BUT, don’t confuse simple with ineffective! We ask you to avoid refined foods and focus on eating a balanced diet of wholesome food from all food groups. Being truly healthy takes time, dedication and discipline. In our opinion, health is not just about looking a certain way, but it is a complete state of mental, physical and social wellbeing.




How does the food work during the Challenge?


At its most basic level, we ask you to follow a set of Do’s and Don’ts. The Do's and Don'ts is a comprehensive list that differentiates foods that are high in nutritional value from those that are not. We urge you to avoid refined sugar, alcohol, rice, potato, wheat, fried and processed foods during the Challenge. To accompany the Do’s and Don’ts, we also provide a set of nutritional principles and guidelines, and over 100 healthy recipes to help you find a way of eating healthily that is unique to you and your body. Our coaches will also help ensure that your food remains on point and is well balanced. The whole aim of the program is not to be overly restrictive, but rather to help you kick start a way of clean eating that we hope will last long beyond the 40 days you spend with us.




Does the Challenge cater to vegetarians and vegans as well as non-vegetarians?


Yes, our Do’s and Don’ts will allow you to eat a healthy diet that also aligns with your preferences.




Will I be given a meal plan?


No. We do not believe in a one-size-fits-all approach to nutrition, so we do not provide meal plans as part of the Challenge because it is a group program and everyone has different needs. We do offer individualised nutrition guidance separately via our Online Fitness Plans.




Can I use a meal plan from my nutritionist?


Depending on what your nutritionist has sent, you should be able to stick to it throughout the Challenge as long as it fits within the Do’s and Don’ts that we set out. Should you wish for us to take a look at your current nutrition plan and advise to what extent it would work within the Challenge, please don't hesitate to send it across to info@sohfit.com.




Will there be any cheat/treat days during the Challenge?


No, we’ll be eating clean for all 40 days. If you have an event or travel during that time in which you won’t be able to control your food, we understand, but we will encourage you to eat clean to the best of your ability.




Can I eat regular home cooked food?


Absolutely, the simplest approach is often the best one. In terms of Indian cuisine, we allow all beans/lentils and vegetables except potato, all millets (nachni, ragi, bajra etc), as well as jowar, oats and quinoa. A little ghee is also fine, as is curd and paneer. All meat except pork is allowed if you're non-vegetarian. So there's plenty to work with in terms of Indian staples.




Will I be given time to prepare my pantry?


Yes, as soon as you complete the sign-up process you will receive an email with everything you’ll need in order to plan ahead.





TRAINING/ EXERCISE

What fitness level should I be to join the Challenge?


The Challenge is suitable for people of all levels! We have people who have never exercised before, all the way up to people who like tough workouts. We've designed the Challenge in a way that you can scale the workouts according to your current fitness level and our coaches are on hand to help you modify the workouts if needed. We do want to push your limits so that you get fitter, faster and stronger in the process, but you'll be able to take the workouts at your own pace as well.




I have been working out for a long time and consider myself very fit, will I still start at the entry level?


Depending on the type of workouts you’ve been doing and some key fitness indicators, you may go into a higher level at the discretion of our coaches.




What equipment will I need?


You can opt to do the bodyweight workouts, in which you won’t need any equipment aside from a sturdy chair or stool that you can step onto and a skipping rope, if you can skip. If you would like to do the weighted workouts, you will need at least two sets of dumbbells. With regard to weight selection, it is difficult to say what each person needs because everyone has very different levels of strength, so what is heavy for one person might be light for the next. You would need one lighter set for your arms and a heavier set for the larger muscle groups in your legs. As a rough guide, a total novice may wish to work with a 3-5kg set for arms and 5-7.5kg set for legs.




Will I be working one-on-one with a coach?


There is no exclusive one-on-one coaching during the Challenge (for this, we have the Online Fitness Plans), but you would be on a WhatsApp group with SOHFIT coaches. The group is a friendly space where people are free to ask any questions and the coaches will answer all their questions. The same applies for workouts - any questions or modification requests can be posted on the group and the coaches will respond. We also strongly encourage you to send short videos so that our coaches can help you correct your form.




Can I see a sample workout so that I know what to expect?


Our workouts focus on both high intensity interval training and strength work. No two SOHFIT workouts are the same, so you can expect to see a wide variety of exercises and formats, but you can check out our Insta stories for a better idea. Note that demo videos will accompany each exercise in the workouts that you are sent on the Challenge.




Will the workouts be customised?


This is a group program, so we do not tailor workouts to individuals (for this, please check out our Online Fitness Plans). If you have an injury or condition that requires some minor modifications, then the coaches will be able to offer suggestions for alternatives as needed.





WHATSAPP GROUPS

What fitness level should I be to join the Challenge?


The Challenge is suitable for people of all levels! We have people who have never exercised before, all the way up to people who like tough workouts. We've designed the Challenge in a way that you can scale the workouts according to your current fitness level and our coaches are on hand to help you modify the workouts if needed. We do want to push your limits so that you get fitter, faster and stronger in the process, but you'll be able to take the workouts at your own pace as well.




I have been working out for a long time and consider myself very fit, will I still start at the entry level?


Depending on the type of workouts you’ve been doing and some key fitness indicators, you may go into a higher level at the discretion of our coaches.




What equipment will I need?


You can opt to do the bodyweight workouts, in which you won’t need any equipment aside from a sturdy chair or stool that you can step onto and a skipping rope, if you can skip. If you would like to do the weighted workouts, you will need at least two sets of dumbbells. With regard to weight selection, it is difficult to say what each person needs because everyone has very different levels of strength, so what is heavy for one person might be light for the next. You would need one lighter set for your arms and a heavier set for the larger muscle groups in your legs. As a rough guide, a total novice may wish to work with a 3-5kg set for arms and 5-7.5kg set for legs.




Will I be working one-on-one with a coach?


There is no exclusive one-on-one coaching during the Challenge (for this, we have the Online Fitness Plans), but you would be on a WhatsApp group with SOHFIT coaches. The group is a friendly space where people are free to ask any questions and the coaches will answer all their questions. The same applies for workouts - any questions or modification requests can be posted on the group and the coaches will respond. We also strongly encourage you to send short videos so that our coaches can help you correct your form.




Can I see a sample workout so that I know what to expect?


Our workouts focus on both high intensity interval training and strength work. No two SOHFIT workouts are the same, so you can expect to see a wide variety of exercises and formats, but you can check out our Insta stories for a better idea. Note that demo videos will accompany each exercise in the workouts that you are sent on the Challenge.




Will the workouts be customised?


This is a group program, so we do not tailor workouts to individuals (for this, please check out our Online Fitness Plans). If you have an injury or condition that requires some minor modifications, then the coaches will be able to offer suggestions for alternatives as needed.





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