1.1How do I join?
Simply click here
1.2Can Women join?
Of course! When it's all boiled down, the principles of nutrition and exercise are the same whether you're a girl or guy. So sure, if you're looking for a simple, no-fuss health and fitness program that cuts through the jargon often accompanied by women's programs then jump on board - we'd love to have you. It's important to note that as Team Danny Green is primarily focused on men's health and fitness it does not cater for women who are pregnant or postpartum. As a general rule, women require fewer calories than men, so you may need to modify the portion sizes slightly. This is best done with the evening meals and can be as simple as dropping the amount of rice, pasta or meat by 25-50% in these dishes. The foods in our meal plans are nutrient dense and really filling without having lots of empty calories, so adjusting the portion size is easy. You also have the flexibility of being able to swap individual meals with others from our extensive library of recipes. This gives you even more control over the number of calories you consume each day and you can easily choose the lower calorie options more frequently if you prefer.
1.3Can I join if I’m younger than 18 years of age?
Becoming fit and healthy should be everyone's goal, regardless of age, so we're happy that you're interested in joining TDG. Whilst there are certainly parts of our meal plans and fitness programs that would be suitable for you, we recommend that you consult your GP or health care professional before joining. Please note that our programs have not been developed to cater for the unique needs of younger people with growing bones. Adult exercises may be dangerous for you and when it comes to food, you need to consume different amounts of calories than adults. For now, we recommend you simply eat a well-balanced diet in line with current guidelines and participate in exercise or sports that you enjoy. As outlined in our Terms and Conditions, if you are under the age of 18 you must have the consent of your parent or legal guardian before joining. When you click ‘yes' to our Terms and Conditions you verify that you have been given their permission to join.
1.4On which devices can I access my membership?
Wherever you have an internet connection, you can easily access your TDG membership on your PC, tablet or smartphone via our website or mobile application. Please note that we not support Internet Explorer, Android versions 2.0 and under, Blackberry OS 7.1 or iOS 4.2 and under.
1.5After joining, when can I start my program?
You simply start your TDG program as soon as you're ready! Once your payment for the program has been processed, you will receive your login details. Upon login you'll complete a simple questionnaire to create your profile wherein you select the date you'd like to start your program. Please note that all TDG programs start on a Sunday.
1.6What does my membership include?
1.7Who created the meal plans and fitness programs?
1.8Will I meet Danny Green?
Unfortunately it's not possible for Danny to personally meet or contact each and every TDG member. You may however receive a personal phone call or possibly a visit so make sure you stick to your program. You never know if Danny's going to be at the other end of your phone or knocking on your front door to check how you're tracking towards your goals! Danny is available via Live Chat videos and online Forums. He often travels throughout Australia so if you see Danny in your neighbourhood, don't hesitate to acknowledge him with the unique TDG acknowledgement so he knows you're part of the team. We'll give you the TDG acknowledgement after you become an official Team Danny Green member!
1.9How much support will I receive?
We have a comprehensive list of FAQ's and we regularly post and email new tips and interesting information on health and fitness to ensure you have everything you need at your fingertips to achieve your goals. We understand that being well supported plays a major role in helping you stay motivated so we pride ourselves on the level of support we give our members. If you need help or would like to provide feedback during your TDGfit program, please email us at email@example.com and our Support team including expert Dietitians, Nutritionists and Exercise & Sports Scientists will be in your corner every step of the way.
1.10Do I have to join TDG forums/social channels?
No, it's totally up to you whether you want to join or not however the TDG website and official TDG Facebook page are regularly monitored by Danny and our team which is why joining social channels is so popular. Joining these channels is an easy way for you to access our support and the support of your fellow TDG team members.
1.11Will my personal details be kept private?
1.12What’s the best TDG program for me?
Upon joining TDG you will answer a simple questionnaire which provides us with a better understanding of your personal profile. Your answers enable us to recommend a program tailored to areas such as your fitness level, dietary needs, body type, lifestyle and personal goals. Although we recommend you stick to the program we give you as it increases the likelihood of you achieving your goals, you can easily customise your program at any stage throughout your TDG membership to reflect your changing circumstances.
1.13How often do the TDG programs change?
To ensure our meal plans and fitness programs remain up-to-date, relevant and effective we modify and add new features based on member feedback and our on-going research of the health and fitness industry. From time to time we add new recipes and Headspace videos to the program, however many of Danny's core Headspace videos remain the same because re-joining members often find they take in something new each time they watch them. Our fitness programs are created using a complex exercise diversity matrix to make things as simple as possible for our members yet enable them to achieve the results they're looking for. Our programs strike the right balance between keeping every workout fresh and motivating while at the same time providing appropriate repetition of exercises. Once members master the technique of each exercise they can focus on increasing the load and intensity. To this end our fitness programs are repeated twice every 3 weeks on average.
1.14Can I share my TDG program with others?
No. Upon joining TDG you will answer a simple questionnaire which gives us a better understanding of your personal profile. Your answers enable us to recommend a program tailored to areas such as your fitness level, dietary needs, body type, lifestyle and personal goals. Your program is designed specifically for you therefore only you can log into it. The good news however is that you won't need to eat alone; you can certainly let others enjoy your meals with you but be mindful that you may need to make some adjustment to the size of each portion for other people (As a general rule, women require about 20-25% fewer calories each day than men.)
1.15What if I don’t have a regular 9-5 job?
Our tailored programs don't specify when to exercise or when to eat so you can easily complete the program in a way that best suits your personal circumstances. Everyone's schedules and circumstances are different but we'll be in your corner to help you achieve your goals irrespective of the hours you work.
1.16What if I’m travelling for business or away on holidays?
Sticking to your health and fitness regime when travelling is sometimes easier said than done but it's not impossible. You can access TDG at anytime from anywhere (with internet access). Referring to your meal plan before heading out to a restaurant is a great way to keep your eating habits on track while modifying your fitness program to suit whatever location you're in is easy with our extensive library of exercises.
1.17Can I promote the program if I am a Fitness Professional (Personal Trainer, Fitness Instructor)?
No. We welcome all fitness professionals but do not allow the promotion of other businesses or services by sharing or distributing any part of the program or TDG content to non-members. TDG memberships are strictly for personal use only and any breach of our Terms and Conditions will result in your membership being suspended.
1.18How long does my membership last?
Including the warm-up week, your TDG membership is valid for a period of 9 weeks. For a one week period at the end of your program you can access a summary of your personal statistics as well as the Team Talk Forums so you can keep chatting with your TDG team mates to keep yourself and them motivated. After this period you will only have access to a summary screen of your completed program.
2.1What is the cost of a TDG membership?
Upfront Membership (Total cost $160)
2.2Are my credit card details safe on your site?
We use one of Australia's leading payment providers, Stripe, to process your transactions and all payments are processed using a Secure Socket Layer (SSL). To ensure your personal details are protected we never store credit card details and do not share any of your personal details with third parties unless it has been granted or we are legally required to do so.
2.3Will I be denied access to my account if I miss a payment?
If any payment is declined, the transaction will be automatically attempted again for another 3 days or until the payment the payment is successful – whichever occurs sooner. After 3 days of failed attempts your account will be suspended. Please note that your program will not continue while there are payment issues so any lost weeks cannot be re-instated to your membership. Your account can be easily reactivated at any time by entering a valid credit card. Please ensure you make every effort to keep your credit card details up-to-date and resolve any payment issues as quickly as possible.
2.4Can I purchase a TDG membership as a gift?
Absolutely! We can't think of a better gift than giving a mate the opportunity to get more out of life. Simply select the gift option on the ‘Join Now' screen and fill in the details. We'll send the gift email to your address so it can be forwarded on by you at the appropriate time and redeemed by the lucky person.
2.5How do I join up with a mate?
Joining up with a mate is a great way to keep each other motivated and committed to embracing a fit and healthy lifestyle.
Simply select the ‘Me and a mate’ option on the ‘Join now’ page and fill in the relevant details – you’ll be charged for both memberships so be sure they’re a good mate. You’ll both have separate accounts so don’t worry, you won’t be able to see each other’s personal details.
Once you’ve signed up and your payment has been processed you will receive a Welcome email with login details to access your account. Your mate will also receive a Welcome email to the address you entered for them when signing up. Your mate’s Welcome email will have an activation code for them to activate their membership and create their own password.
2.6Can I transfer my membership?
No. Your TDG membership is specific to you and has been tailored for you to achieve your personal goals.
2.7Can I put my membership on hold?
Memberships cannot be put on hold. To preserve member stats and progress throughout the 9 week period, the functionality of the program has been designed so that it cannot be paused or extended once it commences.
2.8Can I cancel my membership?
Our primary focus is to help members embrace a healthier lifestyle so if you have a legitimate reason or an extenuating circumstance for requesting a cancellation then we are willing to consider it. If you wish to be considered for cancellation, please provide comprehensive details regarding your reasons for the cancellation request and confirm your acceptance of our Cancellation Policy by emailing us via the ‘Contact' page on the website.
3.1How fit do I need to be to join?
Whilst we recommend you are healthy enough to exercise you don't need to be ‘fit ‘to start our fitness programs. The ‘Beginner' level programs are designed specifically for people who have never done much exercise or who've let things go and need to be eased into a regular exercise regime again. As outlined in our Terms and Conditions, if you have any doubts about the state of your health, or if you have any pre-existing medical conditions or injuries, we recommend you seek appropriate advice from your GP or a healthcare professional before starting the program. GP's and Accredited Exercise Physiologist (AEP) can conduct a more comprehensive pre exercise screen and risk profile of you (a directory of local AEP's can be found on the ‘Exercise and Sports Science Australia (ESSA) website - www.essa.org.au ).
3.2Do you cater for high cholesterol &/or high blood pressure?
Seeking advice from your health care professional is crucial to your fitness program as dyslipidaemia (high cholesterol) and hypertension (high blood pressure) increase your risk when exercising. However, regular exercise is vital in managing these conditions. Aerobic and resistance exercises should be a part of an exercise routine if you have high cholesterol or blood pressure and should be performed on most if not all days of the week. Our meal plans include whole, nutrient rich foods that are consistent with the recommendations for people with high cholesterol and/or high blood pressure. Full of vitamins and minerals, our meal plans also provide plenty of quality carbohydrates and proteins. We focus on unprocessed foods which contain healthy fats and are low in added sugar and high in fibre to assist with the body's regulation of blood cholesterol. Our meal plans also contain plenty of fruits, vegetables and low sodium foods that assist with the body's regulation of blood pressure. As outlined in our Terms and Conditions we recommend that you seek advice from your GP or health care professional before joining to check how the program could potentially interact with your medication or other treatments.
3.3Do you cater for diabetes?
Our meal plans are suitable for most people with diabetes because they include mostly whole, nutrient dense, unprocessed foods which provide a balanced distribution of key nutrients throughout the day to help with blood glucose control, reducing cholesterol and managing blood pressure. However, you should check with your health professional to see how the plan could potentially interact with your medication or other treatments before starting the program. Our evidence-based fitness programs will support the optimal management of your diabetes. Diet and exercise are the most effective ways to prevent and manage diabetes. The correct diet will help you to manage the amount of energy you consume and focus on foods that contain slow release energy. Exercise promotes your body's ability to process and store energy which helps you to manage your blood glucose levels. As outlined in our Terms and Conditions we recommend that you seek advice from your GP or health care professional before joining to check how the program could potentially interact with your medication or other treatments.
3.4Will you help me lose weight?
Yes, if that is your goal. Upon joining TDG you will answer a simple questionnaire which provides us with a better understanding of your personal profile. Your answers enable us to recommend a program tailored to areas such as your fitness level, dietary needs, body type, lifestyle and personal goals. Although we recommend you stick to the program we give you as it increases the likelihood of you achieving your goals, you can easily customise your program at any stage throughout your TDG membership to reflect your changing circumstances. Remember that the meal plan has been developed to provide variety and a balance of all nutrients, so the more you change ingredients, the more likely this balance will start to tip. Our fitness programs support weight loss through increasing caloric expenditure during exercise and by elevating your basal metabolic rate (this is the rate your body uses energy while resting to maintain vital functions such as breathing and keeping warm).
3.5How much weight can I expect to lose?
It's normal to lose more weight in the early stages of your program than in the latter weeks. Reduction in body fat generally remains steady but the amount of fluid you lose in the earlier weeks may be a little higher. The amount of weight you can expect to lose depends on many factors such as your fitness level and weight before you start the program; your gender, age, and height as well as your level of motivation, commitment and self-discipline. Everyone has different goals so how much weight you lose is entirely up to how much you're willing to ramp up the intensity of your exercises and how disciplined you are with following our meal plans. Remember, your overall health and fitness doesn't always come down to the number displayed on your scales - we have countless members telling us how much better they feel and how much more energy they have since joining TDG. If you need some more inspiration to embrace a healthier lifestyle, check out the 'Results' page on this website.
3.6What if I don’t want to lose weight?
No problem. If you're happy with your current weight you will still improve your overall health and fitness throughout the program. We also have some tips on how to include snacks after your workouts to ensure you don't lose weight. Our fitness programs are designed to help you improve your body composition. This means lowering your body fat and promoting lean muscle mass which helps to improve your overall health and quality of life.
3.7What if I want to gain weight?
Upon joining TDG you will answer a simple questionnaire which provides us with a better understanding of your personal profile. Your answers enable us to recommend a program tailored to areas such as your fitness level, dietary needs, body type, lifestyle and personal goals. Although we recommend you stick to the program we give you as it increases the likelihood of you achieving your goals, you can easily customise your program at any stage throughout your TDG membership to reflect your changing circumstances. Our Muscle & Strength fitness programs place greater emphasis on resistance exercises which help to stimulate muscle growth and strength. Combining a strength exercise program with a well-balanced diet will enable you to stimulate and fuel your muscles to grow.
4.1How are my meal plans tailored specifically for me?
Our meal plans are designed for people who want to be active and eat great foods that optimise health and fitness. Within each meal plan there are opportunities to tailor the meals to suit your own tastes and preferences. We also have ways to adjust the snacks and have foods after your workout that are specific for your goals around weight loss or weight gain. Any changes you make to your meal plans will automatically update your shopping list so it really can't get much easier than that.
4.2Can my family eat the same meals?
Absolutely. In fact, we're confident that once your family members see what you're eating, they'll want to eat the same. Our meal plans are designed for active people and include a variety of recipes with mostly whole, nutrient dense, unprocessed foods. Individual meals on the plan will be suitable for most people except for infants and very young children. However, you may find other members of your family require some adjustment to the size of each portion. It’s important not to increase your own portion size if offering smaller portions to other members of your family. As a general rule, women require fewer calories than men. Modifying portion sizes to accommodate for fewer calories is best done with the evening meals and can be as simple as dropping the amount of rice, pasta or meat by 25-50% in these dishes. The foods in our meal plans are nutrient dense and really filling without having lots of empty calories, so adjusting the portion size is easy. You also have the flexibility of being able to swap individual meals with others from our extensive library of recipes. This gives you even more control over the number of calories you consume each day and you can easily choose the lower calorie options more frequently if you or other family members prefer.
4.3Are your meals easy to make?
Our meal plans have been designed by dieticians so they're easy to prepare and they suit a wide range of cooking skills. We've even included burgers, pizzas and a heap of foods you can cook on the BBQ. In fact, you might find the program kick starts an interest in cooking. By joining TDG we know you've made a commitment to your health and fitness. This commitment will involve spending a little time shopping (remember, your shopping list generated automatically from the recipes you select in your meal plan) and cooking the nutritious meals we've designed for you. We strongly believe you'll find the effort put into it is well worth it when you start seeing and feeling the results. You'll be eating better, feeling better and performing better. Many of the meals can be frozen and reheated later, so it's possible to make a few at once or make multiple portions to have later in the program. You'll quickly develop a pattern where planning and preparation for the week ahead will become easy as you get used to the program.
4.4Can I buy all the recipe ingredients at my local supermarket?
All the ingredients used can be sourced in the major supermarkets. You may be introduced to new foods during the program so simply show your shopping list one of the shop attendants at the supermarket and they'll be able to show you where to find the ingredient. You can also buy ingredients from your local butcher, fruit and vegetable shop or even the markets if you prefer.
4.5Is calorie counting an important part of your meal plans?
Calories are an important part of effective weight management, but we've designed our program to be simple, flexible and sustainable so we don't want you to be constantly recording the foods you eat and counting every single calorie. Our meals and snacks include mostly whole, nutrient dense foods that provide all nutrients within a set calorie allowance that is suitable for most active people. Our meal plans provide the right balance of calories for you to lose weight (if that is your goal) and feel fitter and healthier. We also have some extra options for those wanting to maintain or gain weight. Because we've done all of the calorie counting for you, it's important to stick to the weights and measures of ingredients and the portion sizes we've included in the meal plans.
4.6How accurate are the calorie counts in your recipes?
The recipes and meal plans have been developed by accredited practising dietitians who are well trained in all aspects of nutrition assessment and diet analysis. We have used the most up to date Australian databases when assessing the calorie count of each meal. You may see some variation in calorie counts for similar food items in our meals or those published elsewhere. Variability in calorie counts is normal because many food items can have a range of calorie counts depending on the size of the food, ripeness, edible portion and many other factors. For example, every egg that you eat will be a slightly different shape and size and this variation will influence the calorie count. However, the margin of error in estimating calorie counts is quite small. Our meal plans have been developed to include mostly whole, nutrient dense foods which provide sufficient nutrients to meet your requirements and have you feeling great throughout the program.
4.7Can I modify my meal plans?
Yes. You choose to use our recommended meal plans as a reference guide and make alterations to suit your personal taste or preferences. You can modify your meal plans by using our customise feature to select alternate recipes from our extensive recipe library with search filters such as chicken, beef, vegetables, breakfast, lunch and many others. Remember that our meal plans have been developed to provide variety and a balance of all nutrients, so the more you change ingredients, the more likely this balance will start to tip. To modify your meal plans simply locate your Meal Plan Week Overview > Edit my meal plan on the top right > Click the drop down on the meal you wish to change > Search for recipe or select > Click save at the bottom of the screen. Your modified meal plan will also be reflected in your shopping list.
4.8What if I don’t like your recipes?
We have an extensive library of great tasting recipes with comprehensive filters to help you select recipes specific to your taste and dietary requirements. Our meal plans include mostly whole, nutrient dense, unprocessed foods and we've avoided using modified (eg. low fat, low salt, etc.) foods where possible so that all the meals taste great and you never feel like you're on a strict diet. However, there may be certain foods that you don't like and it is usually fine to swap an ingredient or two in a recipe for an alternative from the same food group. For example, most vegetables can be interchanged - if you don't like mushrooms, swap for broccoli. Similarly, if you don't like fish, swap for the same amount of chicken. Remember that the meal plan has been developed to provide variety and a balance of all nutrients, so the more you change ingredients, the more likely this balance will start to tip.
4.9What snacks are included in my meal plan?
Snacks between meals are a great way to manage appetite and to ensure you include a range of nutrient dense foods like fruit and nuts in your diet. We've developed the meal plans to include two different snacks on each day. The snacks are spread throughout the week to provide optimal balance, but you can interchange any snack for another to suit your preferences. You can also shift one of your snacks for the day to have as a dessert if you prefer to have something after dinner at night.
4.10Can I eat less than what you recommend in my meal plan?
We don't recommend you eat less than the amount prescribed for meals and snacks. These have been developed to provide all nutrients in sufficient amounts to have you feeling great and fuelling your activity throughout the day. However, if you happen to miss a meal or snack on any given day, for whatever reason, you don't need to make this up on the next day. Just stick to the meal plan on the following day.
5.1Do you cater for vegetarian, vegan or Paleo diets?
Our meal plans are not fully vegetarian or vegan but they can be easily modified to cater for soy, gluten, lactose or casein intolerances. To help meet your individual dietary needs our extensive library of recipes allows you to select alternate ingredient variations for each meal. Our meal plans include many vegetarian options with a variety of vegetable protein sources to ensure a complete meal. Please note that many of our meals do contain meat and simply removing meat from these meals will not result in the consumption of a balanced diet with adequate nutrient intake. We recommend vegetarians substitute meat ingredients with high protein non-meat ingredients like tofu, fish and eggs. In addition, consuming wholegrain breads and cereals is important to ensure adequate micronutrient intake. Our meal plans include mostly whole, nutrient dense, unprocessed foods which is in keeping with many of the principles of Paleo-style diets. We do include some grains and dairy, but these can be easily swapped for alternatives if you are keen to follow a more hard-core Paleo approach. We avoid modified foods (ie: low fat, low salt, etc.) so that all the meals taste great and you won't feel like you're on a strict diet. We use sensible portions and have distributed protein, carbohydrate and fat throughout the day to keep you feeling great. As outlined in our Terms and Conditions we recommend you seek advice from your GP or health care professional before joining.
5.2Can I drink ‘diet’ soft drinks?
Small amounts of artificial sweeteners in tea and coffee is not harmful but ‘diet' soft drinks generally contain a much larger quantity of artificial sweeteners. Although these drinks may not increase your calorie intake, we don't recommend drinking too many each day. Drinking ‘diet' soft drinks has been linked with an increased risk of overweight and obesity and excessive amounts of these drinks are not consistent with our philosophy of whole, nutrient dense, unprocessed foods. Other drinks to avoid include: cordial, fruit juice, sports drinks, vitamin waters, iced teas, milkshakes, flavoured milks and energy drinks which all contain excess calories and limited nutritional value.
5.3Can I drink alcohol?
If you enjoy an occasional beer or wine, we don't think it's reasonable to ask you to give up totally for the duration of the program. Our aim is to help you make a positive lasting change to your health and fitness and to do that we don't think that for most people, giving up alcohol altogether is realistic. Keeping things in moderation is the key so the only thing you may need to do is improve your self-discipline occasionally to stay on track toward your health and fitness goals but we'll be in your corner to help you with all that anyway.
5.4Can I drink tea and/or coffee?
Drinking tea or coffee black or with a small amount of milk and no sugar is fine. Having your tea or coffee this way adds little to your daily calories and you can enjoy up to 3-4 cups per day like this. Having your coffee with larger amounts of milk, such as a flat white, cappuccino or latte, adds calories to your day so we suggest you can have one cup like this per day, but it must replace one of your snacks for that day. We do recommend you consider having your coffee with only a small amount of milk and keeping the snack option, but we understand that coffee is an important part of life so we've built this flexibility into the plan.
5.5Do I need to take supplements, vitamins or minerals?
Our meal plans include mostly whole, nutrient dense foods that provide all nutrition requirements for most people. While you won't need to supplement this with any specific nutrients, you can continue to take most vitamin or mineral supplements if you wish to. If you are currently taking a nutrition supplement for any particular reason, we advise you to consult your GP or health care professional to determine how the program may interact with you current supplement plan.
5.6Do I need to take protein powder?
Protein powders and some meal replacement formulas are a great way to quickly replace nutrients after training and give the body rapid access to amino acids for muscle tissue repair and rebuilding. However, these nutrients can also be provided by high protein, nutrient dense foods. Our meal plans are designed to provide sufficient protein for an active person who wants to get fitter, lose a bit of weight and feel great. If this is you, then you don't need to add protein powders or other supplements to your program.
6.1How is my fitness program tailored specifically for me?
Upon joining TDG you will answer a simple questionnaire which provides us with a better understanding of your personal profile. Your answers enable us to recommend a program tailored to areas such as your fitness level, dietary needs, body type, lifestyle and personal goals. We will take into account your capacity to exercise and develop an exercise routine that will fit around you yet at the same time give you enough exercise to help you achieve your goals. Our fitness programs cater for those wanting to be Fit and Lean or those wanting to increase Muscle and Strength while beginner, intermediate and advanced levels cater for entry level to experienced exercisers.
6.2What’s the difference between the Fit & Lean Program and the Muscle & Strength Program?
Creating the two main fitness program categories of Lean & Fit and Muscle & Strength enables us to better cater for your individual needs. For those wanting to reduce their body fat and increase cardiovascular fitness, the Lean & Fit programs are for you. Exercises in this category are a complete combination of cardiovascular and resistance training. The cardiovascular exercises incorporate a broad range of modalities which are sure to give you a broad fitness base, also called cross training. The resistance exercises in the Lean & Fit category target all of the main muscle groups helping boost your metabolism and build whole body functional fitness. For those wanting to build muscle and strength, the Muscle & Strength programs are for you. Exercises in this category are focused on resistance training. The higher intensity, lower reps and challenging movements used in the resistance exercises in these fitness programs target individual muscle groups, in isolation and combination, to fast track muscle adaptations.
6.3What’s the difference between Beginner, Intermediate, Advanced programs?
Our beginner programs are designed specifically for those who do not exercise regularly, who have let things go or simply need to be eased into a regular exercise regime. This level is ideal for building a solid base which is important in preventing injury as well as physical and mental burnout. Our beginner programs are best suited to a gradual introduction to fitness training where we keep challenging you as your skill and fitness improves Our intermediate fitness programs consist of higher intensity and more challenging and complex exercises. Ideal for providing a progressive overload to ensure you keep heading towards achieving your goals. This level is great for those who currently include exercise as part of their week and want to be pushed and challenged. The advanced fitness programs are for those who are experienced and looking for a new, challenging and varied training program. This level is best suited to those who are ready to push the boundaries.
6.4Can I swap between Fitness Programs or between Beginner, Intermediate and Advanced?
The week-to-week changes which occur in your fitness program have been specially created by our team of leading experts to provide variety and balance across all exercises. Our fitness programs are underpinned by the principle of progressive overload which ensures that changes in your body's fitness, body fat, muscle size and strength are achieved by precisely building on the gains of the preceding weeks. Each training session fits into a sequence that incorporates the preceding session and the following one so the more you change your fitness program the more likely this balance will start to tip. You are welcome to swap between programs but we strongly encourage you to stick as closely as possible to your recommended program as it has been designed to help you achieve the best results based on the information you provided in your profile questionnaire.
6.5Can I modify my fitness program?
Fitting exercise into your life is one of the most important contributors to achieving lasting health and fitness benefits. Therefore if swapping training days or exercises and/or splitting training sessions makes it more convenient for you to exercise consistently, then by all means do it. Having said that, the week-to-week changes which occur in your fitness program have been specially created by our team of leading experts to provide variety and balance across all exercises. Our fitness programs are underpinned by the principle of progressive overload which ensures that changes in your body's fitness, body fat, muscle size and strength are achieved by precisely building on the gains of the preceding weeks. Each training session fits into a sequence that incorporates the preceding session and the following one, so the more you change your fitness program the more likely this balance will start to tip. We strongly encourage you to stick as closely as possible to your recommended program so as to limit the likelihood of exercising the same body parts too closely together and impacting the necessary rest and recovery you need to maximise results.
6.6Do I need a gym membership or my own fitness equipment?
Unless you are at a more advanced level, joining a gym is not required. Our fitness programs give you the option of training at home, outdoors or at the gym. Please note that if you choose to train at home &/or outdoors, the fitness programs other than the Beginner Fit & Lean program require a Fitball and a set of adjustable dumbbells (a barbell is recommended but not essential). These are relatively inexpensive pieces of equipment when you consider the benefit and range of exercises they offer you. We'll help you understand how to measure and monitor your heart rate to get the most out of your cardio workouts and although it is not compulsory, we do recommend purchasing a Heart Rate Monitor as it is a far easier and more accurate way to monitor your heart rate.
6.7Why do I need equipment to train at home or outdoors?
Our home/outdoor fitness programs have been designed to include none, or very minimal equipment. In the early stages of your fitness program you probably won't need to purchase any equipment. However to provide for a greater range of exercises in our intermediate and advanced programs you will need to purchase some basic exercise equipment – namely a Fitball and a set of adjustable dumbbells (a barbell will also provide you with more exercise options but is not essential)
6.8What if I don’t have the equipment to do a particular exercise?
You can use our extensive library of exercise options to select alternative exercises that target the same body part. Also, don't hesitate to you use your imagination because there are plenty of things which can be used as exercise equipment.
6.9How long is each training session?
Upon joining TDG you will answer a simple questionnaire which provides us with a better understanding of your personal profile. Your answers enable us to recommend a program tailored to areas such as your fitness level, dietary needs, body type, lifestyle and personal goals. We will take into account your capacity to exercise and develop an exercise routine that will fit around you yet at the same time give you enough exercise to help you achieve your goals. Depending on the fitness program we recommend for you, you will train for ½ an hour or 1 hour between 3-5 days per week. Please note these times are a guide only as some members may take a little longer/shorter time based on the intensity of their workouts.
6.10Why can’t I train more than 5 days per week if I want to?
Exercise is important, but so is rest so we'll support you to find the correct balance between exercise and rest and recovery. Not getting enough rest and recovery can quickly lead to injuries which will impact the likelihood of you achieving the results you want. For most people training 5 days per week is optimal however if you want to exercise on the other days we encourage you to engage in some sort of ‘recreational' activity like surfing, bike riding, kicking the footy or throwing a ball with the kids.
6.11Is exercising 3 days per week enough?
If that's all you can fit in, then yes 3 days per week is enough. Ideally we recommend you exercise more regularly but if 3 days per week is all you can manage then you will need to try to work a little harder to increase the intensity on the days you do train.
6.12What’s the difference between straight sets and circuits?
We use two types of training techniques in our fitness programs to help you maximise your results. Straight sets are used in exercises where you perform a number of sets of repetitions one after the other before moving on to the next exercise. Each set is followed by a short rest interval, typically up to 60 seconds, before commencing the next set. Circuits involve performing one set of an exercise before moving onto the next exercise in the sequence. One set is performed for each of the exercises in the sequence and this represents one circuit. There is no rest between exercises as you progress through the circuit. Our circuits involve either 2 or 3 complete circuits of the exercise sequence. Straight sets allow you to focus your intensity on the one exercise at a time while circuits are great for keeping your heart rate and intensity up during the entire exercise sequence.