FAQs

I've signed up and paid, now what?

Congratulations, I look forward to taking this journey with you! First, check your email. Your whole 12 Week Program should have already found it’s way to your inbox! If it’s not in your inbox, make sure to check the spam/junk folder, just in case it has accidentally been sent there. Read through all information very closely, there are 3 elements to your purchase:

1. Your 12 Week Exercise Program
2. Your 12 Week & beyond Nutritional Program
3. Your 12 Week Mindset Tips

Now, if not already in your possession or readily available at the gym, you just need to purchase a set of dumbells and one kettle-bell. These types of equipment are very cost effective, just check online and in major retail outlets. RECOMMENDED WEIGHT: 3-5kg

This weight may vary from person to person due to natural strength, exercise history and many other variables. If you are already training in a gym and feel confident with form and exercise, feel free to aim for 7-10kg.

I haven't received my emails yet, and the payment has definitely come out of my bank/paypal account, what do I do now?

Sometimes emails bounce back due to misspelling at the checkout. If you haven’t received your emails after purchase, please check your Junk mailbox first. If it isn’t there please contact eva@evapoci.com and we will sort out the issue.

How long will it take to receive my online program?

Once you sign up you will receive your emails instantly! Shortly after that, you will receive your Micro Band in the mail. You WILL start your 12 Week Program the first Monday after you get your Micro Band. This gives you time to PREPARE! Preparation & organisation = success.

Does my online program arrive in the mail?

No, it is emailed to you upon check out. This makes it easily accessible via your phone, iPad, laptop etc but we also encourage you to get it bound at your local Office Works so it’s easy to read!

Do I need to have an existing base of fitness to do the program?

Not at all! The 12 Week Challenge is a ‘Level 1’ program, meaning it is designed to educate you, and train you up, from a base level of fitness – so as you physically improve, so does your understanding of fitness, allowing you to incorporate everything into a healthy lifestyle.

It is always best to start at an enjoyable and attainable pace to increase your level of success, and you also reduce any chance of injury too.

Can I drink alcohol on the program?

If you are aiming to reduce your body fat, it is not recommended that you drink alcohol. That being said, for any special occasions then one or two glasses of alcohol is fine to enjoy. See your Nutrition Program for best selection.

Can I drink coffee?

es! Caffeine is fine however try to limit yourself to no more than two per day and preferably with little to no milk. Ideally it is best not to consume caffeine in the afternoons for as the day winds down, so should you naturally…

Can I do the program if I have an injury?

You will need to obtain doctors approval before commencing the program with an injury.

How much water should I be drinking a day?

2-3 litres per day.

When will my Micro Band arrive in the mail?

All Micro Bands are being dispatched from Melbourne, Australia. The postage day for the Micro Bands will be approx. within 1-2 days of you placing your order.
To other states in Australia = 2-6 business days after posting.
To worldwide = 3-15 business days after posting.

Will I receive a tracking number?

No, however if you would like one please email eva@evapoci.com to request this. A tracking number will then be emailed to you as soon as we can.

What if I haven't received my Micro Band in time?

Don’t stress, there is always time! Your program commences the Monday after you receive your Micro Band. If it arrives on a Monday, you will start the following calendar Monday – which is great, as there is MORE time to get organised and complete tasks like taking your before photos, a proactive supermarket shop and preparing your mind for this positive change in your life!

What age is too young to do the program?

I recommend participants to be over 15 years of age.

I am pregnant, can I do the program?

If you are pregnant, please seek your doctor’s advice before starting any exercise program.

How do I know if I have sustained an injury while doing the program?

If you feel any sharp pain while exercising, stop! Please then consult your doctor.

I don't have time to do the whole workout, should I do part of it?

Any form of exercise you do will have health benefits, so the answer is yes but ideally you should allocate this time for yourself in order to complete each program.

How do I do the exercises?

There is a glossary of exercises in the ‘Exercise Program’ tab which allows you to watch, listen and perform the exercises just as Eva demonstrates them.