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Using The Keystone Health & Fitness App

You will have or will be receiving an initiation from “Keystone Fit”, this is the software we are using for our platform. Please double check junk/promotional email folders.

Fill in details and create a password.

Next steps are to download “Keystone Health & Fit” in the App or Play store (its free). 

Before you start we need you to enter your details as below, we need this information to work out your calories should you wish to know what you should be consuming, don’t worry if you don’t want to track calories – stick to the meal planner and cookbooks.

Your figures also have an important factor in your results. We need you progress pic, scale weight and inches as we will be able to adjust either your nutrition or training if we feel progress is a little slow. If you don’t enter photos or inches/scale weight we are going to struggle to help you. 

All information is private and only yourself and a trainer can see the data.

Once downloaded you can log in to the app and your home page will look like the screen shot below… click the kettle bell icon.

You will then see this page, select at the bottom of the screen “plan”. Here you can select a bodyweight or limited kit sessions. We have sent both as you may want to try the other workouts as a bit of variety. Select your workout level and you will see your schedule. 

1st option is to write the exercises down, then if you go to the timed tracked for session section in the modules home page.

Select the suggested timed track for that session. 

2nd is to open your plan of choice, select notes, click “full routine” and you can follow a virtual trainer.

Screenshots of these instructions below.

Once you’ve finished your workout, make sure you, go back to the large plus sign and “submit workout” (as below). This lets your trainer know you have completed your workout and we can see how you’re doing through the week.

If you want to ask your trainer anything, go to your home page, hit top left button and click the paper airplane.

Today’s task is to take a progress picture

Please find instruction pack below

Progress Picture Instructions 

Remember to upload your photo the Keystone app so we can make assessments and adjustments.

Keep focusing on one module at a time to stop overwhelm, you will be email a password to each week to open up the next module. 

Don’t do it alone –  add yourself to our Facebook Support Group https://www.facebook.com/groups/135114820029338/

Enjoy your time at THQ Online.

THQ Group
Carl and Ryan