1. What is this program?

Our program is designed from scratch for beginners to experienced sports persons. It is a long term program with 4 stages. You are currently in stage 2 of 4 stages - Prima plus, you have 2 more stages to go.

2. Why am in stage 2?

Based on the assessment you took, you have been sedentary /moderately sedentary / active /very active life style. The safe starting point according to the program methodology is stage 1-2-3-4.

3. How difficult is it?

The work load of each workout is balanced. For the beginner, it provides an easy, gradual entry into the world of regular exercise, which in terms of graduated time and effort, is as painless as possible.

4. Will I feel any pain?

Your training schedules are setup with hard to easy rotation from day to day and over time. We endure over training is avoided and regular rests are scheduled.

5. How do I know I am exerting at the right intensity?

Based on the assessment of each person the number of days of exercise, the duration, the frequency and intensity of the exercise for the person is determined. The exercise intensity, interval and progression are scientifically spaced to ensure that it matches the physical activity capacity of the user.

• Stage 1 is designed for Heart Rate less than 65%. You should be able to talk and sing while you exercise.
• Stage 2 is designed for Heart Rate in between 75% to 100%. You should be able to feel the sweat.
• Stage 3 is designed for Heart Rate more than 100%. You should be able to feel the burn.
• Stage 4 is designed for the STUNNER level with intense workout programs. You should feel both energized and drained at the end of the workout.

6. When do I exercise?

Early morning before 7 a.m. or before you start your day is the preferred time for exercise.

7. What all pre requisites I need for the exercise?

An exercise mat is the only thing you need to exercise.

8. When should I eat before and after exercise?

You should ideally eat 2 hours before and 1 hour after exercising.

9. Where do I keep my mobile phone?

Keep your mobile phones in a holder 3 to 6 feet above the ground facing towards you. Place the mat at a distance of 4 feet from your mobile phone.

10. Can I connect the program on the TV?

Yes you can. It can be done through chrome cast.

11. What is stage and level mean?

The program is for 52 weeks with 4 stages and each stage will have 12 levels.

• 7 days equals to one level.
• You have to cross 12 levels to complete 1 stage.
• Each level is for 7 days including the rest day.

12. How do I overcome restraining forces?

As expected out of any success, personal sacrifices, commitment, staying course in spite of setbacks and being confident is essential. Concentrate on understanding and influencing the “restraint forces”. Only then can you work with your “enabling forces” to implement the change in lifestyle.

13. What responsibly and self-discipline do I need?

Set aside the time for exercise and commit to a regular exercise. You can start by exercising for 30 - 40 minutes a day for 3 days a week.

14. I am not confident I will be able to do it.

You can learn from the FitBot trainer the right way to do an exercise.

• You can preview the exercise and learn by getting on the mirror mode.
• Your image will come alongside the bot trainer.
• You can compare and see where you are making the mistake.
• You can also get into the mirror mode when you are exercising.

15. Help screen

Help screen is always available on the side of the screen. You can ask a question or see the FAQ or go to the forum for support or ask S10 specialists for support.

16. Special condition guidelines

• Pregnancy
• Diabetes
• Prevention of hypoglycaemia or hyperglycaemia
• Obesity
• Weight management
• Injury prevention

If you fall under any of the following please consult your doctor before working out.

1. Can I drink water during exercise?

Yes, just wet your tongue to quench your thirst. Do not drink a lot of water while you exercise.

2. Do I need any equipment to work out?

All the exercises are based on functional concepts and makes use of every day movements for exercising. Our exercise program ensures that all your muscles are activated. You do not need any equipment. You will only need weights from stage 3.

3. Should I necessarily move to the next level?

Once you complete a level, you are given an option to proceed to the next level or maintain the same level.

4. How do challenges get scheduled?

Each level has 1 challenge that you should complete. You need to complete 12 challenges to complete your training.

5. Practise to perfection

Visualise the exercise before you do it. Preview the workout schedule and rehearse to eliminate fear and greatly increase the chance of success. You can preview against each activity to preview that exercise.

6. How is the exercise effort measured?

Exercise units measured as MET points. Every time a day’s work out is completed you earn met points.

7. How is each exercise session planned?

Each exercise session includes a stretch-up, warm-up period, main exercise phase, a cool-down period and stretch down.

• Warm-up should last five to ten minutes and is designed to prepare the body for transition from rest to the cardiorespiratory phase.
• A preliminary warm-up and stretching phase serves to stretch muscles, increase flexibility and gradually increases heart rate and circulation.
• An appropriate warm-up is designed to decrease the incidence of both orthopaedic injury and the potential for adverse ischemic responses. Thus warm-up has musculoskeletal and cardiovascular preventive value.

8. How do I know if I am over working?

• For stage 1 - Low to moderate intensity is recommended. On a scale relative to a person’s capacity, low to moderate-intensity activity is usually is less than 5 on a scale to 10 is planned. You can also talk and sing while you exercise.
• For stage 2 - Moderate to medium intensity is recommended. On a scale relative to a person’s capacity, moderate-intensity activity is usually is less than 7 on a scale to 10 is planned. You should be able to sing at all times during your exercise.
• For stage 3 and above - Medium to vigorous intensity is recommended. On a scale relative to a person’s capacity, moderate-intensity activity and can cross 7 to 9 on a scale to 10 is planned. You may not be able to talk or sing most of the time.

9. What are the elements of the days todays work out?

Each day’s work out has 4 modules – stretch-up, warm-up, main exercise, warm down and stretch down. Each module has many activities. Each activity of the day’s work out has number of sets that activity has to be done, how many counts in each set and the time within which each set has to be completed.

10. How do I see the dates I need to exercise and which dates I can rest?

The calendar gives you a bird’s eye view to schedule. You can view your workout and plan your rest day accordingly.

11. How do I ensure that I do not forget my schedule?

Notifications are sent every day with your daily activity.

1. What are basic guidelines of eating habits?

Eating in moderation and only when hungry is the way to prolong life. It is important to eat food that agrees with your system. Food is best when its consumed fresh and not stored or biochemically, structurally and genetically changed. While processed foods are considered modern, they are not identified with human body enzyme system. It is best to avoid processed foods.

2. How is nutrition for the day arrived?

The nutrition for the day is arrived after taking into account the BMR, the goal and the likely activities for the day.

3. How is the nutrition for the day split between each meal?

early morning 5%, Breakfast 25%,brunch 5%,lunch 25%,snacks 15%, dinner 20 %and before bed 5%.

4. What is the right time to have meal?

You can have your breakfast 1 hour after your exercise and 12 hour after dinner. You can have a snack around 10.30 am and lunch by 12.30. You can have an evening snack around 5 pm and dinner by 8 pm or 2 hours before sleep.

5. What is a healthy nutrients pattern arrived?

A healthy eating pattern includes a balanced mix of

• Carbohydrates - 35 to 45%
• Proteins- 25 to 30%
• Fats 25 to 30 %
• At least 25 to 30% of this should consist of fruits and vegetables.

6. What has to be avoided in food?

• You should consume less than 10% of calories per day from added sugars.
• You should consume less than 10% of calories per day from saturated fats.
• You should consume less than 2,300 milligrams (mg) per day of sodium.

7. What is the allowed alcohol quantity?

If you are planning to consume alcohol, it should be consumed in moderation, which means up to one drink per day for women and up to two drinks per day for men. Alcohol must be consumed only by adults of legal drinking age.

8. How much water should you drink per day?

You should drink water adequately; when you are feeling thirsty it means you are dehydrated. Try to drink at least 8 glasses of water on a daily basis.

9. What are recommended fats for consumption?

Essential dietary fats - These are PUFA (Poly-unsaturated fats containing omega 6 and omega 3 oils:

• Omega 6: Your daily recommended daily intake is 15 ml or 1 table spoon. Some of the good sources are - flaxseed oil, flaxseeds, hempseed oil, hempseeds, Grape seed oil, seeds like pumpkin seeds and raw sunflower seeds. Nuts, including pignolia nuts (pine nuts) and pistachios, Borage oil, evening primrose oil, black currant seed oil.
• Omega 3: Some of the good sources are - Mackerel: 6,982 milligrams in 1 cup cooked, Salmon Fish Oil: 4,767 milligrams in 1 tablespoon , Cod Liver Oil: 2.664 milligrams in 1 tablespoon , Walnuts: 2,664 milligrams in 1/4 cup.
• Non-essential fats: These are saturated fats and Omega 9 Mono unsaturated fatty acids (MUFA) oils. Some of the good sources are milk, butter, yogurt, coconut oils and palm oils. For mono unsaturated fats - Olive oil, sunflower oil, peanut oil, sesame oil, salmon oil, corn oil, sunflower oil.

10. What caution should I exert on consuming fat?

Deep frying that turns brown may induce cancer and is best avoided. If you need deep frying always use butter, coconut, ground nut oil or palm oil. Cooking oil should be natural, cold pressed and stored in cool place. Keep oil in an opaque container kept closed from exposure to air, light and heat to avoid getting spoilt.

Try your best to avoid: Fried items, baked items, confectionaries, candy and ice creams contains trans-fat. Trans-fats are formed when unsaturated fats are heated and hydrogenated. These are best avoided as it increases bad LDL cholesterol and reduced good HDL.

11. What are recommended carbohydrates for consumption?

It is recommended that approximately 45 to 65% of calorie intake to be from carbs. Limit the carbs from grains to 15%. Carbohydrates are main source of energy and provide 4 calories per gram. Some of the common sources are

• Dairy: Milk, yogurt and ice cream
• Fruit: Whole fruit and fruit juice
• Grains: Bread, rice, crackers and cereal
• Legumes: Beans and other plant-based proteins
• Starchy Vegetables: Potatoes and corn
• Sugary Sweets: Consumption of these are best limited to 50gms a day

12. Things to consider while consuming carbohydrates

Remember grain based high carb diets causes’ fat storage. Refined sugar makes blood glucose rise and fall and also induce carb craving. This indirectly causes an increased appetite. Carbs and starches act as a bully by blocking the body from burning fat for energy needs. Try and avoid refined grains and polished grains too.

13. What are recommended tips for protein consumption?

Proteins are called the building blocks of the body. Your daily calorie intake should consist of 10 to 25% of protein. Proteins are made up of essential and non-essential amino acid which is required for enzymes and hormone activity of the body. A daily intake of 0.8 to 1.2 grams for every 1 kg of a person weight is recommended. Proteins provide 4 calories per gram. Some of the sources are

• Eggs
• Almonds
• Chicken Breast
• Cottage Cheese
• Greek Yogurt
• Milk
• Broccoli

14. Things to consider while consuming proteins

100 grams of chicken or lentils will have only 30 to 35% of protein. It’s not just muscles that need protein, it is essential for healthy skin and hair too. A high protein diet is the key to gaining muscle mass and size.

15. What are the recommended fruits and vegetable for daily intake?

Fruits and vegetable are good sources of micronutrients like vitamins, minerals and antioxidants. Their recommended intake and benefits

• Fruits – 2 cup equivalents per day. Fruits are low in fat, sodium, and calories. Fruits are also a good source for essential nutrients like potassium, dietary fibre, vitamin C and folic acid.
• Vegetables – 2.5 cup equivalents per day. Vegetables are low in fat and calories. Vegetables are also important sources nutrients like potassium, dietary fibre, folic acid, vitamin A, and vitamin C.

16. How do you measure serving size of fruits and vegetables?

It’s simple! Always remember that the serving size for fruits and vegetables is about 113 or 170 grams. However, measurements for one serving can differ depending on the food, such as: 1 cup of raw or cooked fruits and vegetables.

17. How do you measure calories of grains?

For grains 28.3 grams is equal to 1/2 cup cooked rice, pasta or cereal; 1 ounce dry pasta or rice; 1 medium slice bread; 1 ounce ready to eat cereal.

18. How do you measure calories of Dairy?

For dairy 1 cup equivalent is 1 cup milk, yogurt or fortified soy milk; 1.5 ounces of natural cheese such as cheddar cheese or 2 ounces of processed cheese.

19. How do you measure calories of proteins?

For foods with protein, 30 grams of protein is 100 grams lean, poultry meat, 1 egg, 1/4 cup cooked beans or tofu, 1 table spoon peanut butter, 1/2 ounce nuts or seeds.

20. How do I choose the food for the day?

If you want to plan your breakfast,

• All you have to do is press the + icon to list the food choice, choose the weight management goal.
• Then choose form the varieties, as you choose the details are added to the day’s breakfast food cart.
• Once the day’s nutrition goal is achieved you can close the screen.
• Repeat this for all your meals.

21. How do I track the calorie consumption?

Our program assumes that the food you have planned is consumed by you. You can update it till the end of day. Once the day is over, the food you have consumed will be converted to the days nutrition consumption.

1. What do these icons mean?

• Start exercise: This is to start the days exercise.
• Trainers: You can choose the trainer you want to exercise with.
• Background: You can change the background and set it according to your choice.
• Settings: In this you can switch on/off the audio for instruction like begin count, stop count and other menus. You can also set music to play along while you exercise
• Preview: Preview the day’s program. You can slide to move to the next activity as well as view it.

• Profile: This has all your information such as your assessment reports and the goals you have set. In this section you can also change your password.
• Subscription: This has all your payment information such as payment processing screen, terms of service, privacy, version and updates.
• Forum: If you are an individual you can join the forum we have created. You use this to form your own support group. If you are corporate user you will be a part of your corporate company group.
• Help & feedback: If you need any support related to the app, your program all you have to do is use this tab to give feedback.
• Tips and tricks: These tips and tricks will help you to get started, overcome barrier and motivate you to success.
• Theme: You can change the theme of the app by just choosing the colour you want.
• About s10 Fit: S10.Fit app comes from S10Health, one of the pioneers of sports medicine and high performance centre. S10Health’s vision is to improve the lives of people by facilitating high quality affordable healthcare and by also promoting wellbeing. S10Fit is our attempt to promote the wellbeing among the younger generation, who in spite of understanding the benefits of exercise have not started on any fitness regime due to lack of time or lack of confidence or fear of failure or boredom or affordability or privacy issues.
• S10.Fit app removes common barriers to exercise, reduces resistance to regular exercise and improves motivation to exercise and sets in motion a wellbeing pathway with an effective personalised program.
• S10.Fit uses virtual trainers, success bots with game technology. We aim to provide a structured exercise training methodology, to improve adoption, enhance adherence and deliver effective outcomes. These are unique methods for training, modelling and motivating people to exercise.
• S10.Fit ensures fitness is a family affair with a comprehensive wellbeing pathway for all ages and gender to live well.
• Statistics: An easy way to understand how you started and how you are right now using metrics.
• Invite friends: Try to be a social hero by promoting wellbeing among you family, friends and colleagues. All you have to do is invite them to join S10.Fit app and you can have a stunning life for a lifetime.