FREQUENTLY ASKED QUESTIONS

FAQs | CLASSES & WORKOUTS

What is a Live Virtual Fitness Class?

Every Virtual Fitness class will be LIVE (via Zoom) and coach-led (by Tracey Mahaney herself) and will include a warm-up and skill instruction followed by the Workout of the Day. Tracey is engaged throughout the entire class to monitor your form. 

Do I have to be fit/in shape to do these classes?

No. These workouts are what will get you fit/in shape! Plus, every exercise and every workout can be scaled or modified based on each participant's level of fitness making it appropriate for all ability levels. As you become more fit, the workouts become more challenging.

 

What are the different types of classes you offer?

When you become a member,  you will gain exclusive UNLIMITED access to 30+ LIVE Virtual Fitness Classes (led by Tracey Mahaney herself) offered at various days/times over the course of the week (via Zoom), including

  • Full-Body Strength

  • Cardio

  • X-Training

  • Arms & Shoulders Strength (workout posted weekly)

  • Glutes & Legs Strength (workout posted weekly)

  • Endurance (coming soon)

 

What kind of equipment do I need to do these classes/workouts?

These workouts can be done in the comfort of your own home (live via Zoom)! Equipment needs will vary depending on the class. Some classes include only bodyweight movements, some include resistance training which requires the use of dumbbells, and others feature X-Training, which is a combination of bodyweight and strength movements. The description for each class will let you know the duration of that class as well as what equipment will be needed.

 

Can I try a few classes before I join?

Yes! Please, check us out! Take a look at our Class Descriptions,  Class Schedule, AND our Sample Workout Videos. Then sign up for a FREE 7-day trial. If you decide that Moxie is not for you, then simply unsubscribe before the end of your 7-day trial to avoid being charged.

 

What if the class schedule does not work for me or I have to miss class?

As a member, you will gain exclusive access to a post of each day's workouts, including a description of each workout, movement technique, and a video clip of the movements involved, found in the following three places...

  • Members-only Daily Workouts Blog

  • Private Moxie Members Instagram Page

  • Private Moxie Members Facebook Group

 

Do you offer 1-on-1 Virtual Fitness Training if I want something more individualized?

Yes! AT Moxie, we offer a FREE NO-OBLIGATION CONSULTATION (via Google Hangouts Meet) to anyone interested in 1-on-1 Individualized Fitness Training. This helps me to determine what you need, where you're starting, and how I can help you best, today and over time. During your consultation, I'll ask you some questions, we'll discuss your goals in detail, we'll talk about your problems and strengths, and if we have a good fit, we'll look at some options for finding a solution. I want us to work together to find and implement strategies that will work for you.  

 

FAQs | NUTRITION

How do you determine what my daily intake should be?

The recommendation for your daily intake is based on your gender, body type, activity level, and goals.

 

Do I need to count calories or macros?

No. Assuming you are active and eat about four meals per day, the recommendations in your Custom Meal Plan Template are all you need to follow. These recommendations are to help you more easily meet your macronutrient (protein, carbohydrate, fat) and calorie needs without having to do kitchen math. To measure, I recommend simply using the hand-sized portions which I will describe with your Custom Meal Plan Template.  

This works well for many reasons.

  1. Hands are portable. They come with you to work lunches, restaurants, social gatherings, etc.

  2. Hands are scaled to the individual. Bigger people need more food, and tend to have bigger hands, therefore getting larger portions. Smaller people need less food, and tend to have smaller hands, therefore getting smaller portions.

  3. It provides reasonable amounts of nutrient dense foods and their specific macronutrients (thus preventing deficiencies). It will help you meet your protein, vegetable, carb, fat, and calorie needs without having to count a gram or weigh a food.

 

But, if you still want to know about macros and calories, here is the approximate macronutrient breakdown for the hand-sized portions (depending on the size of your hand):

  • 1 palm of protein = 20-30g of protein

  • 1 cupped hand of smart carbs = 20-30g of carbohydrate

  • 1 thumb of fat = 7-12g of fat

 

And the calorie breakdown:

  • 1 gram of protein = 4 calories

  • 1 gram of carbohydrate = 4 calories

  • 1 gram of fat = 9 calories

 

Keep in mind that some of your protein sources may also contain some fat and/or carbohydrate (i.e. eggs, yogurt, cottage cheese), some of your fat sources may also contain some protein and/or carbohydrate (i.e. nuts, seeds, avocado), and some of your carbohydrate sources may also contain some fat and/or protein (i.e. quinoa and broccoli). But each food is categorized based on its predominant macronutrient.

 

How will I know which foods to eat and which foods to avoid?

You will receive a Food Guide which will contain an extensive list of foods to choose from for each category (i.e. protein, smart carbs, vegetables, and fats). When following this plan, you will be encouraged to…

  • Base your diet on real, fresh, natural, nutrient-dense foods like meats, eggs and poultry, fish (rich in protein and good quality essential fats) a variety of vegetables (rich in antioxidants and cancer-fighting substances), healthy fats (like olive oil, avocados and coconut), fruit and nuts.

  • Avoid empty calories – high-calorie foods and drinks that offer little nutritional value.  Eat foods that are natural - not processed

  • Steer clear of anything that comes in a box or fancy packaging and is labeled “fat free,” “low fat,” “low carb”, “heart healthy,” etc.  

  • Pay attention to where your food comes from.   Whenever possible, buy meat that is grass-fed, local, organic and pastured, eggs that are organic and pastured, and produce that is locally and organically grown and in season.

 

Can I eat foods other than those listed on the Food Guide?

Yes, but for optimal results, I recommend sticking to the options listed in the Food Guide. If you have questions about a specific food that is not listed on the Food Guide and where it fits, you can just shoot me an email tracey@moxiecoaching.net

 

How far apart should my meals be?

Try to eat a meal every 3-5 hours.

 

How do I count dairy products (i.e. milk, cottage cheese, yogurt)?

Because they contain a good amount of carbohydrate, a single serving of dairy products (non-fat and 1%) should be counted as a “palm” of protein and a “cupped hand” smart carbs. If it’s full-fat dairy, it should be counted as a “palm” of protein, a “cupped hand” of smart carbs and a “thumb” of fat. In other words, if you’d like to be able to add “smart carbs” and/or “healthy fats” to your meals, you’ll want to choose protein sources other than dairy for your meals.

 

How do I count beans and lentils?

Because they contain a good amount of carbohydrate, a single serving of beans and lentils should be counted as a “palm” of protein and a “cupped hand” smart carbs. In other words, if you’d like to be able to add “smart carbs” to your meals, you’ll want to choose protein sources other than beans and lentils for your meals.

 

Can I eat whole eggs on this plan?

Yes, but be aware that whole eggs should be counted as a “fat” as well as a “protein.” What that means is, if you eat whole eggs as your protein source for any given meal, you will forego adding any “thumbs” of fat to that meal. You should also limit yourself to only one meal per day with eggs as your sole protein source. In other words, if you’d like to be able to add “healthy fats” to your meals, you’ll want to choose egg whites over whole eggs.

 

How do I measure out protein powder?

On average, most protein powders contain about 25g of protein per scoop, which could be counted as approximately one (small) “palm” of protein.

 

Can I drink coffee or tea on this plan?

Yes.

 

Can I add creamer and/or sweetener to my coffee/tea?

Yes. You can measure out a tablespoon of milk, light cream or half-and-half. But you should steer clear of high-calorie creamers. Stevia is an acceptable substitute for table sugar.

 

Is “cheating” allowed?

I prefer to call them “treats.” The word cheat has a negative connotation.  Saying you cheated implies that you have done something bad.  A treat is something that you allow yourself to indulge in from time to time without guilt because it’s delicious and pleasurable. That being said, occasional treats are allowed but should be kept to a minimum. Please see the section on “Cheating” below for details

 

If I “cheat” do I need to start over back at the beginning?

No! Understand that it’s all part of the process. Pause and ask yourself, "How can I learn from this? What can I do differently next time?"  Accept that you got off course, learn from it, and move on IMMEDIATELY.

© 2017 by Moxie Newtown