This pinned post has answers to questions we commonly see. We may update this post to add new answers or include links to helpful community posts.

If your post was set to Private and you were directed here, have a read to find the answer to your question. Remember that you can search keywords in a channel’s search bar to find posts in that channel.

🗨️ How many calories do these workouts burn?
• The amount of calories burned doing workouts can vary quite a bit! Health, body size, fitness level, intensity, and many other factors will impact calorie burn, and the type of workout matters too. Wearing a fitness watch or using an online calculator can give you a guesstimate.

🗨️ How many calories do I need?
• If you are unsure how many calories/macros you should be eating to meet your goals, the best person to ask is a professional like a doctor or a registered dietitian. No one here can responsibly tell you how many calories are appropriate for you, or whether specific calorie/macro amounts are safe.
• To get a guesstimate of your calorie needs, you can use a TDEE calculator, making sure to give it accurate information about your stats and activity level.

🗨️ Can I do [program] if I want to gain, lose, or maintain weight?
• You can do any program and gain, lose, or maintain weight because that depends on your calorie balance, or how many calories you are eating versus how many calories you are burning.
• To gain weight, you need to be in a calorie surplus, or eating more calories than you burn.
• To maintain weight, you need to eat the same amount of calories that you burn.
• To lose weight, you need to be in a calorie deficit, or eating fewer calories than you burn.
• You can use a TDEE calculator for a guesstimate of your typical calorie burn, and you can track your nutrition for an estimate of your typical calorie intake.

🗨️ What should I eat?
• Living a healthy lifestyle is about finding balance and eating in moderation. Some foods, such as fruits, vegetables, whole grains, meat, and dairy, are more nutritionally dense than others, and it is recommended that these make up the majority of your diet, but it’s fine to treat yourself every now and then! Any food can be part of a healthy diet if there is no medical reason to avoid it.
• If you want more information on what healthy eating looks like, many countries publish guidelines. You can try Googling "dietary guidelines" along with your country's name to find resources.

🗨️ Can I split the workout up, take extra breaks, or only do part of it?
• Yes, that’s absolutely fine. Start with what you can do, go at your own pace, and work towards a full schedule as you build strength and stamina.
• Remember that if you take a long rest/break (30min+) between videos, you should warm up again when you get back to it.

🗨️ Can I skip the warm-ups and cooldowns since they're optional?
• To avoid injury and get the most out of your workout, it is recommended to warm up and cooldown.

🗨️ Can I add workouts when on a program?
• Chloe does not generally recommend adding workouts to her program schedules. Depending on your fitness and recovery levels, you risk over-exerting or injuring yourself.
• If you would like to include more movement to your day, try going for walks, stretching, and other lower intensity activities.

🗨️ Can I do more than one program at the same time?
• It is not recommended to do more than one program at a time. Each program has its own goals, and the exercises included have been specifically chosen with these goals in mind. Additionally, over-exerting yourself is not good for your body and may hinder your results. This is why every program includes rest days.

🗨️ Can I skip a rest day? What can I do on a rest day?
• A rest day is exactly as its name suggests. Rest! Some light walking, stretching, yoga or even lying on the couch are great rest day options. Remember, rest days are PART of the program and should be taken when suggested. Resting allows you to recover and perform better in the future.

🗨️ Should I work out if I'm really sore?
• If your body is really sore, it is recommended to take it easier: do the low-impact modifications or take a rest day. Soreness is not the best indicator of progress and pushing yourself too hard may prevent you from doing the exercises with good form or even lead to injury.

🗨️ What should I do on my period?
• Whether you work out on your period is up to you and your preferences! If you need to take a break, that is okay. If you would like to do simple stretching or low-impact exercise, that is okay too. If you aren't sure what is safe and appropriate for you to do on your period, ask a medical professional who can evaluate your unique health.
• You can search "period" from the #fitness or #off-topic search bar to find some previous posts with great responses from the community.

🗨️ How do I stay motivated to workout?
• This is what Chloe has said about motivation in her FAQs: "It's important to work out for the right reasons. Wanting to look a certain way is great and all, but it's not going to be enough to keep you going. Establish realistic short-term (weeks and months) and long-term (years) goals to remember why you started. Ultimately, you should want to work out for long-term success in health and fitness. It's just like anything in life and requires discipline. This is why consistency is key! Nothing in life worth having is easy and you only get out what you put in. There are many ways you can hold yourself accountable when it comes to working out. Having a fitness planner or somewhere you can track your workouts is one method. Additionally, my Discord server is a great way to find like-minded individuals to support and motivate you. Having a workout buddy can also help you stay accountable! Working out should be fun, and something you look forward to! If it's not, you might want to consider changing up your routine and find exercises that you enjoy. Challenge yourself, but also have fun in the process."

🗨️ What is bloating and how do I treat it?
• The causes for bloating can vary from person to person, so there's no "one-size-fits-all" cure.
• Bloating is often a buildup of gas in the stomach and intestines which can cause pain or discomfort. If you experience bloating regularly or notice that you experience bloating after eating certain foods, check with a medical professional.
• Another common cause of bloat is changes in water weight due to your hormonal cycle (like before your period).
• You can search "bloat" from the #fitness or #off-topic search bar to find some previous posts with great responses from the community. (edited by moderator)