Generally each programme includes one to two rest days, depending on your level, and one low intensity cardio day per week. The latter of these could be a brisk walk if you’re not feeling up to a strenuous session.
That said, there is no “one plan fits all”. How many workouts you do depends on your weaknesses, your propensity towards injury, how well you’ve slept that week, and, of course, how far along in your journey you are.
You have to listen to your body and give the training plan a chance to work.
If you feel like the rest days aren’t enough, push one of your workouts back a day. The results will still come.
One of the reasons why no food plan is included on BEAM app at this stage is because we wanted to stress the fact that your mental health is more important as what you put in your mouth it is a consequence of how you feel. There is so much information out there that you most probably will know by now what a balanced diet is. Also when it comes to nutrition one size doesn’t fit all.
Of course nutrition matters in body transformation and will heavily affect your results if you don’t watch it.
We are currently looking to expand our offerings and include multiple nutrition courses. While we look for the best experts who can develop a programme which will be tailored to your needs, here are some guidelines to follow.
One of the simplest ways to achieve and maintain a healthy weight is through portion control. Research has shown that individuals often underestimate how many calories they are consuming each day by more than 25%.
Balancing your plates can lead you to adopt a sustainable diet and a healthy eating lifestyle. Reinforcing portion control is key, no matter what programme you follow.
Here are few good rules:
- If your goal is weight loss start by keeping a food diary for a week. At the end of which assess how much food you are eating and if there is anything there that you could avoid or replace with a healthier option.
- Make half your plate fruits and veggies. They are packed with fiber and antioxidants. The more colours and types you eat the better. Aim to get mostly non-starchy veggies, and go for fruit instead of juice, which has more fiber and fewer calories. Also watch out for oily fruits like avocado and nuts, they are super healthy but contain many calories.
- Eat mostly whole grains. Refined grains, like white bread and white rice, have less nutrients, Whole grains are rich in fiber, iron, and B vitamins.
- A palm-sized amount at lunch and dinner is a good rule of thumb. Pulses, nuts, fish, turkey, chicken are good lean choices. If you eat red meat try to lower your intake to twice per week maximum.
- If you eat dairy (you are not lactose intolerant) limit their consumption to one to two servings per day.
- Unless you have cholesterol problems (diabetes) or intolerances, go for the full fat milk option. Milk is a good source of calcium, potassium, vitamin D, and protein. Potassium in milk may help with maintaining blood pressure. Vitamin D helps the body to maintain the correct calcium and phosphorous levels, which, in turn, contributes to build and maintain bone density. Also the counterpart skinny milk if full of refined sugar which you want to avoid as much as possible.
- Avoid as much as possible the consumption of sugary drinks
- Drink at least 1-2 L of water per day.
- If you crave a sweet treat, crisps, salty snacks have them from time to time, just try to eat them less often and in small amounts, maybe trying a healthier alternative.
- Try to avoid sauces – ketchup, mayo, mustard etc – as much as you can, as packed with refined sugars. To garnish your salad, for example, go for extra virgin olive oil, balsamic vinegar, and salt rather than the ready made sauces provided.
Progressive overload is the gradual increase of stress placed upon the body during strength training. For developing strength and tone, you want to lift weights that are heavy enough to create muscular fatigue at the 10th to 12th repetition and then when that gets easy, you increase the weight and lift that new weight until you can do it again for 10-12 reps. You can increase the weight every time you get to 10 or 12 reps. Typically every time you add new weight, you lift fewer reps because it’s heavier, but then as your muscles grow stronger, you perform more reps. The principle of progressive overload is universally accepted as the model that creates the greatest gains in strength.
We aspire to provide individuals with tools which encourage individuals to create healthy habits and a routine they are able to stick to, long term!
To ensure you are keeping to these habits throughout your journey, there are a number of things you can do.
- Track your progress
- Reward your achievements
- Change it up
- Train with a buddy
- Try something new
- Compete with a friend (apple watch users)
It is hard to say exactly when you will begin to notice results. While is normal to be eager to see results and quickly, there are no quick fixes when it comes to sustainable health.
We are all different and for each of us results will appear at different times and will be dependent on a number of different lifestyle factors. With this being said, there are a number of things you can do and look out for, to ensure you are keeping on track and working towards your goals!
It’s very common to focus on the number on the scales, but tracking your weight isn’t the best way to measure progress. First and foremost, the best “scale” of success is how you feel. Really paying attention to how you are feeling after each week is a great way to see how your exercise routine is bettering everything from your energy levels, to your sleep and mood!
To ensure you don’t miss stages in your reshape, take a weekly progress picture. This form of photo diary will highlight your effort as your body changes.
When taking progress pictures, it’s important that you follow these rules:
- Choose a set day to take your photo – set a reminder in your calendar so you don’t forget
- Take your photo first thing in the morning
- Wear the same clothes in every photo – crop top and shorts is best
- Stand in front of a window so the natural light is on you
- Take two photos: a front-on view and a side view
Throughout your journey, why not share your achievements with us? You can publish on Instagram using @appbeam or share on our community platform.
After the initial assessment the app will generate a planner within you chosen programme/trainer tailored to your level of abilities and goals. Each session is structured differently and will follow different timing. The main ones are:
- Strength 1 – Lower Body
- Strength 2 – Upper Body
- Strength 3 – Full Body
- Cardio 1 – LISS
- Cardio 2 – HIIT
WHAT IS STRENGTH TRAINING?
Strength training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance. The external resistance can be dumbbells, thera-bands, your own body weight, bottles of water, or any other object that causes the muscles to contract. Resistance training is a broad umbrella that includes many forms of exercise, but the outcome is the same: build strength, muscles and tone.
WHAT IS HIGH INTENSITY INTERVAL TRAINING (HIIT)?
HIIT is repeated bursts of short, yet intense exercise separated by even shorter periods of recovery. By training at your top level of exertion, you burn a lot of calories in a short period of time, making HIIT an effective tool for increasing cardiovascular fitness, sculpting your body and increasing metabolic rate.
What’s more, studies show that the metabolism stays in a heightened state for up to 24 hours after you’ve finished the session. This is due to post-exercise period called ‘EPOC’ – Excess Post Exercise Oxygen consumption. This is the period after exercise when your metabolism is still raised, allowing your body to continue to burn calories whilst in a resting state, even more so than usual.
WHAT IS LISS (Low Intensity Steady State)?
LISS stands for Low-intensity steady state cardio. These long-duration cardiovascular sessions work at a target heart rate of 45-60% of your estimated maximal heart rate.
There is very little or no change in the speed or intensity throughout the work excluding the warm up and cool down phases.
You can choose to walk or go for a run. Swimming counts too as well as cycling, rowing, skipping, swimming, walking…
A good indication that you are working at the right intensity is that during this session you should be able to hold a conversation.
WHAT IS ACTIVE RECOVERY?
One of the biggest misconceptions about rest days is that they require pure, unadulterated rest – you don’t have to lie horizontally for 24 hours.
Rather than sitting on your sofa, gently moving for twenty/thirty minutes – even on a rest day – is a healthy goal to aim for, that’s what we call Active Recovery.
This could mean going for a walk or a low-impact form of fitness, such as yoga.
As most of you will know, the best natural pain killer for ‘DOMS’ (Delayed Onset Muscles Soreness) is getting the blood pumping again. Even when you really can’t face it, getting moving again/foam rolling will help.
First and foremost HUGE Congratulation from the BEAM App team!!!
As you might already know pregnancy is different for every woman. We would love to launch a pre/post pregnancy plan in the future, but at this time the programmes available on BEAM app have NOT been specifically tailored towards pregnant women. If you were active prior to your pregnancy, you can join the programme which is mostly similar to the kind of activity you were used to do prior to becoming pregnant. We recommend to stay in constant contact with your healthcare professional and ensure you follow their recommendations during pregnancy and you modify where necessary.
We do believe that keeping active while pregnant is very important! So if you weren’t exercising prior to your pregnancy, we suggest to move your body with low impact activities like walking, swimming and certain types of yoga!
The programmes on BEAM app are not taking into consideration injuries or health concerns that could be aggravated by physical exercise.
Your well-being is our highest priority and we would hate for you to feel any further discomfort or potentially prolong your recovery. For this reason, if you have a pre-existing injury, we recommend that you seek clearance from a healthcare professional prior to beginning any new exercise programme.
However, if you have been cleared by your doctor to resume exercise during your recovery, we recommend to join the MBP at a beginner level, as it offers lots of modifications that can be suitable for post injury recovery and uses only your bodyweight.
That said, it is important that you listen to your body and slowly ease into a routine that is in line with your current stage of rehabilitation. If you feel any discomfort or pain, particularly when completing exercises you would normally do comfortably, please stop immediately and seek further advice from your healthcare professional.
As frustrating as injuries can be, being aware of your limitations and focusing on your rehab can be exactly what your body needs to get back to its best.
The programmes within the BEAM app are designed for individuals aged 25-45 in mind. However, this doesn’t mean that they are limited only to this age range! The same content and information can still be suitable for many individuals who are younger/older than this.
If you are not in the target age and want to get started on your health and fitness journey with BEAM, we recommend acknowledging your limits, listening to your body and making modifications to suit your capabilities.
More in general, we recommend to consult your healthcare professional prior to begin any new training programme.
If you purchase your programme via our website, you won’t be able to Restore Previous Purchases via the app. Instead contact us at email@example.com. We will ask you to provide a copy of the receipt of your purchase so make sure to keep your confirmation email with the enclosed copy safe.
If your subscription is an In-App Purchase, it is purchased from and billed by the respective App Store, so you can go to your Profile Page on the App and click Restore In-App purchases.
As per our Billing Terms, we do not offer refunds or credits for change of mind, unused subscription periods, accidental purchases, medical conditions, or any similar reason or event, unless required by law to do so.
If your subscription is an In-App Purchase, it is purchased from and billed by the respective App Store, not by us. An In-App Purchase is subject to the terms, conditions and other licensing arrangements specified by the app store provider. As such, you must take up any payment-related issues or refund requests with the app store provider directly. However, if you are dissatisfied for any reason or believe you have experienced extenuating circumstances, we encourage you to contact us at firstname.lastname@example.org to discuss this further.
You can also find more information about your subscription on How do I cancel my subscription to BEAM App?
You can have multiple programmes running at once whether if you are on one of our subscription models or you purchased individual access to multiple programmes. All you need to do is to take the initial assessment. That will automatically load all the plans you want to do on your planner page.
Please note that if you join multiple fitness programme the app won’t know that you are already on one, so the planner might suggest to do 3+ workouts per day depending on how many programmes you have joined.
To maximise results and to avoid confusion we recommend to have a maximum of 2 Fitness Programmes running at once.
In the ideal scenario, you want to be on a Fitness, Nutrition and Mindfulness programme running at the same time.
If you purchased an individual programme you can retake the test and perhaps restart the programme on a different level. If you have already completed the programme on ‘Advance’ you can re-do the programme adding more resistance, for instance weights.
To know more about how much weight should you add please go to the question What is Progressive Overload?
Team BEAM is currently working on new programmes which will be available from the new year.
We are in the process to expand our offering beyond Fitness and Mindfulness. Therefore we are in the process of growing our team by including programmes developed by professional nutritionists, lifestyle coaches, athletes and other fitness trainers.
We warmly recommend you to sign up to our newsletter to be always updated on new releases and new features.
Do you have any requests/ideas or do you know any great trainer that you’d love to see on BEAM App? Email us at email@example.com or use the form on our Contact Us page.
If you purchased your subscription directly via debit or credit card on our website, we can alter your plan manually for you. Please reach out at firstname.lastname@example.org for support.
If you purchased your subscription through Apple, you are able to manage your plan type within your Apple account. Follow the below steps to change your subscription:
- Visit Settings on your iPhone or iPad > [your name] > iTunes and App Store
- Select your Apple ID > View Apple ID
- Tap Subscriptions
- Choose ‘BEAM App’
- Select your desired plan
This process will set up your subscription to change automatically on your next billing date. For further information, visit Apple’s support page, here.
Failed payments can be caused by a number of things. Always ensure the following when purchasing from our website:
- There are sufficient funds in the account associated with the card you are purchasing from
- The card details you have entered match the card
- Your bank may have denied the transaction without specifying a reason. Please contact your bank if this may be the case.
We always recommend contacting the associated financial institution (credit/debit card provider, PayPal, Google Play, Apple) to confirm if there may be any other issues causing this error, or alternatively attempt to make a purchase with a different payment method.
Please also keep in mind that as we are an Australian-based company, some payments from international banks may not be accepted. If you are currently experiencing issues using an international card, we recommend reaching out to your bank to discuss this further.
If you have any other questions or concerns regarding payment, please reach out at email@example.com.
BEAM is only available on iOS device for the time being. If you have a different device and would like us to develop an Android version please forward your request at firstname.lastname@example.org
If you have received a promotional code from us or a third party, you will need to go to our website www.app-beam.com, select your preferred programme or subscription option and insert the code at checkout.
You will need to ‘Apply’ the code to your cart before finalising your payment.
If the promotional code has not applied to your purchase, please get in touch with us using our contact page or directly at email@example.com, before completing your purchase.
To know how to redeem your programme on the app please see How do I access my programme on BEAM app if I purchased it from the website?
After your 7-days Free Trial ends, BEAM is a subscription based application that will charge to your selected payment method, each billing cycle, on the same date you originally signed up.
Your subscription will continue until you choose to cancel. Subscriptions are available for a minimum period and are required to be cancelled at least 24 hours prior to your next billing date, if you do not wish to continue. We are unable to provide refunds for subscriptions that have been cancelled during their initial term, however we encourage you to contact us at firstname.lastname@example.org if you are experiencing any issues. For more information about cancelling your subscription, please go to How do I cancel my subscription to BEAM App?
After cancelling, please keep in mind that while you will still have access to your account for the remainder of your billing cycle, you will no longer have access to any of the content within BEAM app once your subscription has expired. This includes any weeks you have already completed. You will lose all your progress.
We have two types of Subscriptions and they are:
- Weekly – £4.99
- Monthly – £17.99
Regardless of the subscription type you choose, you will have full access to all features and programmes within the app.
Upon subscribing to BEAM app, you agree to subscription fees and other charges relating to the subscription being billed automatically to the nominated payment method provided by you, on the renewal date of your term. Subscription fees will apply regardless of whether or not you use your subscription.
Subscriptions may rollover to full-priced memberships at the end of all promotional trials, discounts, offers or coupons unless the subscription is cancelled before the end of the promotional period, or unless stated otherwise. The following period’s fees and charges will be charged to your nominated payment method. Rollover subscriptions will continue until terminated.
You can also choose to buy unlimited access to one individual programme for £99.99. This means that the programme will always be yours regardless you are deleting/reinstalling the app, in which case you will lose all your progress. Remember that the programme is linked to your accounts so make sure you always sign in with the same email/password. You can repeat the programme as many times as you want. You can also purchase a programme and then join one of our subscriptions.
You can cancel your subscription at any time, but we will be sad to see you go.
When cancelling your subscription, the following applies:
- We recommend cancelling at least 24 hours prior to your next payment date for cancellations to successfully process in time
- Cancelling your subscription will not provide refunds
- After cancelling your subscription, you will be able to continue using BEAM app for the entire course of the remaining billing cycle you have paid for
- To reactivate your subscription after it expires, you can log back into your iOS and select your preferred subscription model
Please note that deleting the app doesn’t cancel your subscription.
To cancel your subscription, follow the steps below:
- Go to Settings > [your name] > iTunes & App Store
- Tap your Apple ID at the top of the screen, then select View Apple ID. You might need to sign in with your Apple ID
- Scroll down and tap ‘Subscriptions’
- Choose ‘BEAM App’ as the subscription that you want to manage
- Tap ‘Cancel Subscription’.
Once you have cancelled, your subscription will stop at the end of the current billing cycle
If you don’t see an option to cancel a particular subscription, then it has already been cancelled and won’t renew. If the subscription recently expired, you should see an expiration date. If you recently cancelled the subscription, you should see the date until which you’ll have access to the subscription. More details can be found in this Apple Support article. If you don’t see a subscription in your Apple Subscriptions and are still being charged, make sure that you are signed in with the correct Apple ID.
If not, you might have subscribed directly from our website, and not through Apple. In this case, please contact us at email@example.com.
The Facebook group is a great place to share ideas, engage in discussion of health and fitness topics, reach out to the wider BEAM community and learn new information from our trainers!
The access to the group is exclusive to BEAM App customers, whether you are on a subscription or purchased an individual plan.
Conveniently accessible from the app, all you need to do is to tap the Community icon in the bottom right corner.
If you do not have a Facebook profile, make sure you subscribe to the weekly newsletter to be always up-to-date with the latest news and hot topic in the community and/or interact on our blog posts.
Are you a community exerciser kind of person? A ClassPass junkie? Each week BEAM app allows you to add in your favourite workout class if you so wish. If you enjoy your local studio HIIT session, by all means, book yourself into class. You can still log in your session saying that you completed HIIT, likewise you can go to a spin class on your LISS days and a yoga class on your recovery days.
Try to follow each strength session though as planned, as that is a time when we build correct technique, as well as working on form and progression.
It is not possible to edit your planner, this is because each trainer though out a balanced workout schedule for each level you might be on and we want to encourage you to stick to it. However if you aren’t able to complete a workout one day or you want to swap them over or take an exercise class instead, you will always be able to take workout sessions which are in the past. See also Can I do extra classes while I am on the plan?
On BEAM app, audio instructions are provided in each and every programme along with the videos. They allow you to get the correct technique without needing to stare for a long time at your phone screen, just like you had a personal trainer next to you.
You can adjust your audio preferences during your workout, simply follow the steps below:
- Start the workout of the day
- Select the Settings cogwheel on the top right corner
- Here you can enable or disable Audio-Cues and sound effects as well as controlling the volume level (as shown in the picture)
You can pre-order and buy programmes from our website. Here is how you can access them on the app:
- Make sure you download BEAM App from the Apple store
- Click ‘Register’ after launching your app and create an account
- Head to Help & Support and email us “ I want to redeem my programme” please specify the name of the programme.
- After we emailed you back close and relaunch BEAM app.
- You are ready to start your programme!