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Frequently Asked Questions
What is this site all about?
Michelledrielsma.com is an easy, informative, affordable, flexible way to get stronger and fitter. It teaches the foundations of strength training and mobility to prepare you for traditional lifting and advanced calisthenic movement.
The site is organised into different categories;
This is a lot of content so you will be introduced to new progressions each week.
This program offers 2 levels of membership to choose from:
1. Body Gym
As a member of this program your will receive access to the Bodyweight Strength section only. Each week you will receive a new workout with exercises covering the Bodyweight Strength subcategories – shoulders / arms, core, glutes / legs and whole body. Exercises are revealed in order of difficulty level, meaning they become harder and harder each week. You will have freedom to create your own workouts based on personal weaknesses and specific goals. Free video review of your technique is offered via social media – IG and Facebook.
2. Full Spectrum
As a member of this program you will receive access to the 6 different training sections with new exercises each week. From day one you will have access to a total of 82 exercises/techniques from each of the following sections – Sports Rehabilitation, Posture Correction, Bodyweight Strength, Free Weight Strength and Mobility. After 6 weeks you will have access to the Workouts section where you will receive 6 new workouts every 6 weeks. After 8 weeks of subscription you will have access to the Traditional Lifts section. Exercise videos generally show 3 reps of each exercise with a detailed print description of technical instruction below. Free video review of your technique is offered via social media – IG and Facebook.
Michelledrielsma.com online coaching is suitable for all levels of fitness and strength. Beginners are highly encouraged spend more time in the Sports Rehabilitation section which can be appropriate to those who do not actually need rehab but rather a strong foundation of stability and strength before attempting more complex movement.
This site includes a wide range of exercises with or without equipment. If you have access to a commercial gym, that’s great, you will be able to utilise the squat rack, pull-up bars, cable machine, dumbbells, kettlebells, weight plates, swiss balls / exercise balls, medicine balls and BOSU. If you do not have access to a commercial gym, or are just a gym-hater altogether, that’s great because you can create solid workouts with just a bit of space at home or outdoors.
Outdoors you can use a combo of steps/ledges, kids playgrounds, grass ovals, soft-sand, parks and indoors you can basically get by with a yoga-mat on the floor. Owning a few different sized dumbbells or weight plates may be useful to load up your body where needed. I would suggest having a look at all the exercises first and then deciding if you need to grab any free-weights or an exercise ball. The Michelledrielsma.com exercise library offers a wide range of double and single leg/arm versions so that you can increase the difficulty of even the most simple looking movements.
Michelledrielsma.com coaching encourages a focus on progressive overload first and then conjugate training second. The former (progressive overload) basically means a gradual increase over time in the weights used for the workout, the amount of repetitions performed or the quality of the repetitions. The latter (conjugate training) basically means that exercises are rotated every 1-2 weeks to provide complexity of movement, variety and continual adaptations.
How often and how long do I need to train to get results?
You can get pretty creative here! This will depend on your current fitness level, your gym experience level and your goals. For example, those with a specific strength building goal will need more intense and frequent sessions than those who are just looking to maintain fitness and strength levels.
In a nutshell, aim for 3-5 days per week of exercise of any kind – this can include strength (recommended 3 intense sessions per week), fitness or mobility sessions. Aim to keep your sessions under 60 minutes. I like to do a bit of mobility work every day.
More workouts per week are not necessarily wiser. Train smarter not harder. Rest is where you will get stronger. If you have a weight loss goal, focus on diet primarily and strength secondary.
Costs and Cancellations
To really see the benefits of this membership, aim to stick to it for at least a few months to allow most of the content to be revealed to you. If you give the membership a try and decide it’s not for you, you may cancel anytime. If you love it and want to stick with it, your billing will continue each 4 weeks until cancellation.
Billing will occur every 4 weeks after the first charge. If you would like to cancel at any time, please do so before your next billing cycle and access to the program and future billing will cease immediately.
Please note that refunds will not be issued for any reason unless otherwise stated.
If you would like to upgrade, downgrade, or cancel your membership plan at any time, you can most easily manage your account by logging in and going to My Account. If you have any issues with the cancellation process, please contact here and we will be happy to assist you.
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