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FAQs

GENERAL

What is the 40 Day Challenge all about?


Please check details on our website and watch the video. If you have further questions, then please check out the FAQs on this page.




Can I enroll for just the nutrition or workouts on the Challenge?


The Challenge is curated so that the workouts complement your nutrition. It is a holistic program, so we ask you to participate in all aspects. We do offer stand-alone workout and nutrition options as well, for more information please see here.




Will the Challenge help me lose weight?


The focus of the Challenge is to become fitter, faster and stronger. We believe that focusing on fitness goals is far more productive than focusing on a number on the scale. If you eat clean and push hard on the workouts, then you may see a reduction in inches, but that is not the focus of the Challenge.




I have an injury or serious medical condition; can I join the Challenge?


It depends on the nature of the injury or medical condition. We recommend you first speak to your physio or doctor and ask them whether a high intensity program would be suitable for you. With their advice in hand, if you’re still not sure please contact us at info@sohfit.com.




I am pregnant or have recently delivered (including breastfeeding), can I do the Challenge?


Please speak to your doctor and obtain written permission from them in order to participate in a high impact program. If you require an exercise program to be tailored to you, then the Challenge may not be the best option (for this, we have the Personalised Fitness Plans, under which we have a specialised Prenatal program that we would strongly suggest pregnant women opt for). In terms of nutrition, we don't enforce any specific diet plan, so it will be possible for you to eat as per your doctor's guidelines and not worry about calorie restrictions or the like. The Challenge is all about eating wholesome, nutritious food in quantities that are suitable for you and your stage of life. In the event that your doctor has asked you to eat anything specific that falls outside the Do's and Don'ts guidelines (which you receive upon signing up), we are happy to make an exception for you. If you would like to discuss further after speaking to your doctor, please contact us at info@sohfit.com.




How do you take into account PCOD/PCOS?


PCOD/PCOS is something that is, of course, best managed in consultation with your doctor. However, general medical advice for those experiencing PCOD/PCOS is that eating healthily and ensuring an active lifestyle are crucial factors in combatting the condition. So in that sense, the Challenge is very suitable for women with PCOD/PCOS, without requiring any specific modifications. We have had dozens of women with PCOD/PCOS participate. We also do not prescribe a specific diet, so you are free to work within our Nutritional Guidelines to eat in a way that best suits you.




How would it work if I have to travel during the Challenge?


If you can’t workout due to a flight, that’s ok, but we will encourage you to stick to the Challenge as best you can for all 40 days.




Will you guide us once the Challenge is over?


Yes, we won't leave you without providing guidelines both in terms of exercise as well as how to carry forward the food. The whole idea of the Challenge is that you would be able to sustain this lifestyle long after the 40 days are done, so we will prepare you for that in due course.




How does the time difference work if I'm outside India?


We regularly have people from all over the world on our Challenges, from New Zealand to the West Coast! We send you the workouts the day before, so you can do them the next day in your own time. Where possible, we also try to group you with people in similar timezones.




What is the difference between the SOHFIT 40 Day and 21 Day Challenges?


The 40 Day Challenge is the best starting point for anyone new to SOHFIT. The 40 Day Challenge provides you with a robust starting point in terms of fitness and nutrition that will reset your lifestyle. The workouts gradually become more difficult over time, and 40 days is a great amount of time to instil new habits under the close watch of SOHFIT coaches. The 40 Day Challenge also offers bodyweight workouts as well as weighted options. Conversely, the 21 Day Intensive Challenge is a great option for those with a strong foundational level of fitness who are ready to push their limits. Dumbbells are required for this program and participants should expect a shorter and intense experience.





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.




Does the 40 Day Challenge have different levels?


Yes, there are different levels on the Challenge, but we ask everyone new to to SOHFIT start at the entry level. These workouts are designed in a unique way to suit all fitness levels. If, however, you are exceptionally fit and would like to start at a different level, please indicate this on your registration form and a coach will be in touch. For repeat Challengers, you have two levels: 'Let's Do This' and 'Level Me Up', which you will have the option to select. 'Let's Do This' is best for those who are returning after a break. This level also contains bodyweight workouts. 'Level Me Up' is best suited for those who have a strong foundational level of fitness and are confident that they're ready for higher intensity workouts. Weights are required for this level (at least two sets of dumbbells, see details below).




What equipment will I need?


In the 'Starting Out' level, 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. We also suggest that you have a foam roller and tennis ball for your recovery days. 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. Note that if you select the 'Level Me Up' option, you will need access to weights mentioned above.




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.




If I have done a Challenge before, which level should I select?


If you have done a 40 Day Challenge before, you should opt for 'Level Me Up' if you're ready for more intensity. If you did not properly complete your first 40 Day Challenge or found the workouts very intense, then we suggest repeating the 'Let's Do This" level - though there will be some similarities. If you have done a 21 Day Intensive Challenge or BUILD before, we would suggest opting for 'Level Me Up'.





WHATSAPP GROUPS

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.