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FAQ

Introduction to Workouts By Katya

Q. Can you please ask Katya to follow/text/communicate with me?

As much as Katya would love to connect with you personally, unfortunately she doesn’t have time to respond to every message she receives. However, Katya has a dedicated team of fitness experts available to help you with any questions about your fitness program and they are here to help you achieve your health and fitness goals. Team Katya will be with you every step of the way!

Q. How much contact will I get with Katya?

Katya will be checking in each week and provide loads of helpful training tips and advice on topics such as nutrition and how to get the most out of your workout sessions. Katya will send you your weekly exercise programs and there will be special videos along the way to help keep you on track and inspired!


Fitness Programs

Q. Do I need to join a gym to do Workouts By Katya Programs?

No! If you don’t have access to a gym then you can select the home based workout option. We’ve made the at home option very accessible so that you are able to work out from the comfort of home, without needing to worry about a gym membership. The 30 Day Bikini Body Challenge is an outdoor or at home program and once again you will not require a gym membership to do this program.

Q. Can I choose whether I receive at home or gym workout videos?

We understand that there is a need for home based workouts as well as gym based ones so you will have the flexibility to select the option that best suits your situation depending on where you will be doing your training. Programs are emailed to you in PDF format and each program has videos customised for either home or gym - depending on the plan you choose you will receive different videos so they are relevant to you.

Q. How will I receive the workouts? Videos or PDF?

Each week Katya will send you a new weekly email that will include your upcoming week's program and you will be able to access your videos from your weekly plan, which comes in PDF format. You will also have access to an exercise library where you will be able to see all exercises that you will be doing throughout the program. 

Q. Will I need to buy fitness equipment?

Only if you would like to for the home based program. The only equipment you will need are some light hand weights, but we have written it as “holding an object” .So you can use things that you have handy at home, such as tinned goods or a water bottle filled with rice.

Q. I’m a beginner, will this be too hard for me?

We cover every fitness levels with our programs ranging from beginner to advanced level. Each week your exercises will increase as your fitness grows. If you're new to exercising then we recommend selecting one of our beginner programs.

Q. What program is best for me? How much exercise will I need to do?

8 Week Beach Body Transformation

This program focuses on toning and sculpting the entire body.

The gym workouts start with 3 days per week and progressively build to 5.

The home or outdoor workouts are circuit style, training 4-6 days per week, with 2 circuits per session totalling approximately 30 mins.

8 Week Booty Builder

This program focuses more on your glutes and booty - there are still some upper body elements, but the workouts are focussed towards toning and sculpting the booty.

The gym workouts start with 3 days per week and progressively build to 5.

The home or outdoor workouts are circuit style, training 4-6 days per week, with 2 circuits per session totalling approximately 30 mins.

30 Day Bikini Body Challenge

This program is a full body workout and is designed to achieve quick results to improve your overall physique within 30 Days. This program focuses on toning and sculpting the entire body with a different training focus each day.

The home or outdoor workouts are circuit style, training 6-7 days per week and will build with intensity through the 30 Days. Each workout will take 30-minutes to complete.

How will prize winners be assessed? We will review your Day 1 and Day 30 images, both of which will be emailed to us in the final week of the challenge. Please ensure that you are holding the Workouts By Katya Day 1 and Day 30 sign in the photos.

Q. Is it okay to swap between programs?

No. It is best to stick with your program for the whole 8 weeks to achieve your results. The programs are not interchangeable and are structured to provide different outcomes. If you have any questions or concerns regarding your program just email us at support@workoutsbykatya.com and our fitness trainers will be happy to help you out with your questions.

Q. Can I adjust or customise the workout plans?

The programs are not customisable at this stage. However, if you do need advice on adjusting any specific exercises due to any specific injuries,  just email our fitness trainers at support@workoutsbykatya.com and we will be happy to help you out.

Q. I’m struggling to stay motivated, help?

Katya will be checking in each week to provide you with inspiration and fresh tips to help you along the way. It is difficult to start an exercise program! But if you stick with it you will reap the benefits.

Q. Who can I talk to about my program?

If you do need advice on your program, just email our fitness trainers at support@workoutsbykatya.com and we will be happy to help you out.

Q. I’m not losing weight, what am I doing wrong?

Losing weight is a process that takes time which is why Katya’s programs are 8 weeks long. During these programs, we take a photo at the start of the program - this is because the scales can be misleading! While you will be losing weight, you are also building muscle so the scales may not change much initially - stick with the program and focus on how you feel instead of what the scales say.

Q. I feel really good and I want to do more, what can I do?

Katya’s programs have been created to start relatively easy and progress quickly. They were created in this way to reduce the risk of injury, make you feel good and decrease muscle soreness. However, if you are feeling like you would like to do more please add in another cardio session to your weeks training - just remember, more is not always better. If you have any questions about your training program please let Team Katya know by sending us an email at support@workoutsbykatya.com.

Q. Can I double up my training sessions?

We don’t recommend doubling up your training sessions - two workouts twice a week does not equal one workout four times per week which is why Katya’s programs have been spaced throughout the week to include rest days. The split between rest and training days is crucial to your progress and achieving your goals. However, if you can’t train on certain days and need to adjust your program, just email our fitness trainers at support@workoutsbykatya.com and we will be happy to help you out.

Q. How important is stretching and do I have to do it?

Katya will send you weekly emails covering topics such as stretching, but the bottom line is that we recommend you do warm up and cool down with each session including stretching. Stretching out your muscles before and after training can be done using simple movements like squats - it doesn’t have to be a static hold.

Q I’m struggling with a particular exercise, is there an alternative?

Some of the exercises will be hard when you first perform them, but they have been placed in the programs for their benefits. However, if you do need advice on adjusting any specific exercises, just email our fitness trainers at support@workoutsbykatya.com and we will be happy to help you out.

Q. What if I don’t have time to do all the training sessions in the week?

When you begin Workouts By Katya, you will start with 3-4 training sessions per week. If you are struggling to find time for all of your sessions, email our fitness trainers at support@workoutsbykatya.com and we will be happy to help you out. We do not advise double training sessions as you don’t get double the risk, but they can cause you to fatigue much more and risk injury.

Q. I’m a male, can I do Workouts By Katya?

Absolutely! Any of the programs can be enjoyed by women and men. Guys, Katya would love to have you onboard!

Q. I don’t usually exercise, is this going to be too hard? What level are the programs aimed at?

The programs cover every fitness level from beginner to advanced and increase in intensity as your fitness level builds.There will be times when you need to push yourself a bit harder, but these are not huge steps and will help you achieve your fitness goals.

Meal Plans

Q. How will I receive the meal plan?

Within a few hours of placing your order for one of Katya’s Meal Plans, you will receive a Welcome email with a link to download the meal plan PDF file. If you do not receive the program within 24 hours of ordering, please check your other folders. If you still can’t find the program, please send us an email at support@workoutsbykatya.com with your order number.

Q. I usually eat higher protein, can I substitute some carbs for more protein?

The majority of the meals from Katya’s plans are high protein. However, if you are used to a different macro split then it may take your body a week to get used to the change in macros. If you are used to a higher protein diet and are nervous about going higher carb, here are some options:

  • 1 - When there is a carb heavy meal, half the carb content and increase the protein content.

  • 2 - Eat the carb heavy meals around your workout so that way they will fuel you and be burnt off as energy relatively quickly.

  • 3 - Add a scoop of oxywhey to a shake in the morning/post-workout/dessert and decrease the fruit content.

The way you pick the meals could change the macro split to 50% protein, 30% carb and 20% fat. Please let us know if you have any other questions, email us at support@workoutsbykatya.com.

 Q. I just ordered but I haven’t received my meal plan, is it emailed or sent in the mail?

All of Katya’s training and meal plans are PDF files that will be emailed to you within a few hours of placing your order. If you haven’t received it, please check your “junk” or “spam” folders and if you have a Gmail address check your “promotions” tab as Katya’s meal plan may be hiding from you. However, if you still cannot find the plan please send us an email at support@workoutsbykatya.com.

Q. Is Katya vegan?

Yes, Katya is Vegan, but she's a very big believer of one size doesn't fit all. It's her chosen way of eating but she knows how important different proteins are in different people's diets and as much as she may be advertising the way she likes to eat, it's in no way advising others to eat this way. This is why her plans provide a variety of meal options. In terms of supplementation, she promotes EHPLabs OxyWhey and IsoPept because it's a very good source of protein and she believes in the quality of the products.

Q. Are the plans vegan/vegetarian?

They are not vegan or vegetarian. However, there are vegan and vegetarian substitutions for the meals in the plans. If you’re a vegan or a vegetarian, don’t worry Katya has got you covered. Every recipe can be made vegan. Don’t be afraid to add your own meals to the plan - this is just a template to start you on your journey to a healthier you!

Q. Can I drink coffee?

Yes you can! There is coffee included in the meal plans. Try to limit your beverage consumption to water, no-sugar-added iced tea, black coffee, and other zero-calorie beverages.


Payments

Q. How much will the Workouts by Katya cost?

Payment for your 8 week program is - $64 which is just $8- per week

Payment for your 30 Day Bikini Body challenge is $60- which is just $2- per day

Q. What payment methods are there?

We accept credit card payments of either Visa or Mastercard through our secure third party payment gateway Stripe.


Tech support

Q. Why won’t my EHPlabs Athlete discount code work on Katya’s stacks?

The stacks are already specially priced for Workouts By Katya members so unfortunately they can’t be used in conjunction with EHPlabs athlete discount codes.

Q. I can’t access my PDF’s?

Please send Team Katya an email at support@workoutsbykatya.com an email and let us know your browser and device/desktop operating system details so that we can get you up and running ASAP.

Q. I can’t play the videos on Vimeo?

Please send Team Katya an email at support@workoutsbykatya.com an email and let us know your browser and device/desktop operating system details so that we can get you up and running ASAP.



Privacy & Security

Q. Is my personal information kept private?

The information you provide when you sign up to Workouts By Katya, such as your name and address, is private and only our team at Workouts By Katya have access to this information.  

We do not use your photos, emails or social content or personal information without your consent, The Workouts By Katya website is private and secure and we take the utmost care in ensuring your privacy and information in protected. We use a PCI compliant third payment gateway system Stripe so that none of your payment details are retained on our website.


Supplement Questions

Q. How long will they last?

Each supplement stack is designed to last 1 month, but some of the individual products may last slightly longer (such as PSI, RP Max and OxyShred).

It depends on how often you use the products:

For example, OxyShred can be taken 1-2 times a day. It has 60 servings so if you have it in the morning on an empty stomach as advised - it will last 60 days :) However, it can be used as a pre-workout too so on the days you workout you can take another serving of OxyShred which will decrease the time that the OxyShred lasts.

OxyWhey is 30 servings and if you use it every day (because it tastes amazing) it'll last one month - but some people only use it on the days they workout (post-workout snack) which will increase the time that OxyWhey lasts..

Q. I want to buy the EHPlabs supplements but I have some questions. What do I mix them with? When do I drink each one? Do they replace meals?

Great questions!! We are happy to help you understand how you can supplement with the Katya Stack to help you reach your goals. The stack comes with OxyShred, Acetyl L-Carnitine and OxyWhey Lean Protein. All of them are to be mixed with water and the recommended amount of water is listed on the label of each product.The amount of water you use is up to you - some people like their #EHPLabs products more or less concentrated so they use less or more water.

OxyShred is the most potent thermogenic 
fat burner on the market. It encourages the breakdown of stubborn fat cells and stimulates the metabolism. Unlike other fat burners on the market, OxyShred is not a heavy stimulant based thermogenic.

What you can do is take one scoop of OxyShred and one scoop of L-Carnitine in the morning first thing on an empty stomach. Then you can also have the same as a pre-workout before you do your Workout by Katya.

Our OxyWhey Lean Protein provides 24 grams of the purest protein per serving to help build and tone muscle. 
Almost zero fat, carbohydrates, cholesterol and lactose, while also containing mood and metabolic enhancers. Consume an OxyWhey shake post-workout or at any time of the day to increase your protein intake for the day. You can mix it with water or be creative and make smoothies with it as a healthy snack during the day. It is not recommended that you use it as a meal replacement as it is just protein, but it can be used as a snack on the go or taken alongside other meals (eg. a protein shake with breakfast or adding a scoop to your oats).

If you have anymore questions, we would love to hear from you!! Just email the Katya Support Team at support@workoutsbykatya.com

Q. Do I need to buy supplements if I am doing one of Katya’s programs?

You don’t need to purchase supplements to train with WBK. The supplements are offered at a heavily discounted rate to assist you reach your goals faster and enhance your training and recovery.