Frequently Asked Questions

Yes, as long as you cancel before your next automatic payment rollover date, no further payments will be charged.

Your access to the Grace, Grit & Gratitude membership content on the website and support group will continue until the end of your current payment period (i.e. if you normally pay monthly and you cancel in the middle of that period, you will continue to have access until your next due payment date as you have already paid for it).

Partially used subscription periods will not be refunded/pro-rated if you choose not to log in to the site and use the services either during your membership or after you cancel.

To cancel your membership, log in, go to Settings (in the menu) > Billing Info (top right of screen), then use the Cancel button on your active subscription.

If you have any trouble doing this, please email [email protected] as soon as possible and we’ll help you out.

For all of our recurring Online Squad recurring memberships and our fixed-term programmes, we use Stripe for billing.

When you first purchase an Online Squad recurring membership, you will be billed for the first subscription period (i.e. one week or one month) and at checkout there will be the due date and dollar amount of your next payment. Payments will be continue to be deducted automatically as per your chosen subscription period unless you cancel your membership.

Fixed-term programmes are also paid via Stripe, however, they will be billed in one lump sum up front with no recurring future payments.

We use SSL security encryption technology to help prevent your information being stolen or intercepted when submitting via forms on our website.

If you have any questions about this, please email [email protected].

To reset your password, you will need to know the email address you signed up with.

Enter it here and follow the instructions sent to your inbox.

Click on the lotus logo in the main menu and go to 'Settings'. You will be able to update your details there.

Yes! The Online Squad membership gives you access to most fixed-term programmes as well as membership content. This is an ongoing recurring membership (weekly, monthly, annually).

Fixed-term programmes last for a set number of weeks and are a one-time purchase. They focus on guiding you through specific goals. Some (not all) programmes may be purchasable as a standalone product if you would prefer to not subscribe to the Online Squad membership.

There are several reasons you may not be receiving our emails:

You’re not on the mailing list for some reason
We can check this at our end to make sure you’re subscribed to the relevant emails.

Your email host is blocking or filtering us out!
There’s nothing we can do about this at our end, but we highly recommend that you check your spam or junk mail folders to see if our emails have been filtered there. To try and avoid this happening, it’s best to add our email address [email protected] to your safe senders list.

If you have any trouble doing this, please get in touch via our contact form as soon as possible and we’ll do our best to help you out!

Got Gmail?

Here are some simple steps to ensure our messages get through to your inbox.

STEP 1: Open your emails (if you would like to use tab view, you can read more about how to do that in this Google support document)

STEP 2: Check the ‘Updates’ tab to find an email from us, or search for an email from [email protected] and drag it to your ‘Primary’ tab.

STEP 3: Confirm that you would like to do this for all future messages by clicking ‘Yes’.

STEP 4: Add us to your safe senders list by opening an email from us, clicking on the button with the three stacked dots in the top right corner and selecting ‘Add Grace, Grit & Gratitude to Contacts list’.

NOTE: If our email has popped up in your Spam folder, you can select it and mark it as ‘Not Spam’ to allow it through.

Not necessarily. We have a number of mailing lists that you may be registered with depending on the services you have purchased from us or shown interest in.

Our main emails are:

• Grace, Grit & Gratitude Community emails (approximately monthly)
• Online Squad membership emails (approximately weekly)
• Fixed-term programme emails (only for the duration of the programme)
• Special programme or event emails (only for the duration of the programme or for a limited time)

Every email you receive from us will have an ‘unsubscribe’ option on it; please use this link first and foremost if you no longer want to receive them.

IMPORTANT: If you are a current Online Squad member or Fixed-term programme member and you unsubscribe from the relevant emails for those services, you may be missing out on important notices that are essential to getting the most out of your journey with us. As our programming for these services is conducted online, our emails to you are one of our key points of contact. If you unsubscribe from a paid service mailing list by mistake, you will be unable to resubscribe on your own and will need to get admin to add you again.

We give you all the tools to do it, but you will need to do the work to get results! If you have a weight loss or fat loss goal, your results will depend on a number of things:

• Your activity level - How often are you moving, how long are you moving for, what type of activities are you doing, and how intense are they? It all adds up, but if you’re sitting down a lot, one 30-minute workout once a day may not get you the results you want. We also encourage movement in other ways; incidental exercise such as gardening, walking an extra bus stop, parking your car an extra block from your destination, walking down the stairs instead of taking an elevator.
• Your nutrition – This is a key player in the weight loss equation. You can’t out-exercise an unhealthy diet, so nutrition is important!
• Rest and recovery – Your body may resist weight loss if you aren’t getting enough sleep or allowing your body to rest sufficiently.
• Your health – Certain medical conditions such as hormone imbalances can affect your results. We recommend checking with a medical professional if you are concerned this may be an issue for you.
• Your consistency – Without consistency results may be difficult to achieve or maintain. This is why you need to work your goals into your daily habits.

The Online Squad membership will deliver regular tips to your inbox and give you fresh workouts, support and inspiration throughout the year to help you continue to make progress.

We like to make nutrition super simple. Unless you have medical conditions or nutrient deficiencies at play, we recommend an everything in moderation approach. We focus on portion sizes using your hand as a reference, eating mindfully and eating a wide range of nutritious foods.

What does everything in moderation look like?
If we were to get you to do a kitchen makeover tomorrow, the majority of what would be left in your cupboards would be vegetables, fruit, nuts, seeds, grains/wholegrain products and lean protein – doesn’t matter if it’s fresh, frozen, tinned… What would be left in your pantry, fridge and freezer if you cleared out everything other than those things? We won’t ask you to do that if you’re not ready to go there, but as a general framework it’s good to bear that in mind when you’re eating snacks and having meals.

This goes on the premise that whatever you have stocked in your kitchen will be eaten by yourself or someone else in your household at some time. There’s nothing wrong with having the occasional piece of cake, pre-made muesli bar or cookie as a treat when you feel like it, but do you need them stocked at your house all day every day? If you want to create more healthy habits around eating, this will be a big leap to helping you get there.

At the same time, we want to get rid of the guilt around food – if you choose to have bikkies in your cupboards that’s up to you! Own that decision and find a way to include it in your version of everything in moderation. Also know that if you have particular health goals in mind, choices like this make may affect your results potential (but if you’re okay with that, we’re okay with that!).

I’m already on a special diet, can I join Grace, Grit & Gratitude?
We don’t actively promote diets such as Keto/Ketogenic, Paleo, points-based diets, supplement dependent, raw food, or sugar free on this website. However, if that’s a journey you want to take, you will still find the mindset coaching useful in adhering to your chosen nutrition plan.

So what do you provide then?
As mentioned, we help with habit changes and provide a supportive environment to help you sustain the changes you make; whatever they may be. Most people know what is a healthy habit and what’s not. The difficult part is implementing those healthy habits on a daily basis and keeping them up consistently long enough to get results.

Many fad diets and fast fixes that promise rapid results may provide a great kickstart into healthier ways but are difficult to maintain in the long term. We want you to develop realistic sustainable daily habits that will get you results over time and lessen the likelihood of you being back at square one in a year’s time.

At the end of the day we only make suggestions, you are the boss of your own body and you decide what habits you want to work on. We will give you guidance to help you action them, troubleshoot and tweak your goals if they don’t work out for whatever reason.

We know how busy you are juggling your life commitments – we are too! That’s why Grace, Grit & Gratitude was created, to help you create manageable daily habits aimed at improving your health, fitness and wellbeing.

Workouts and videos range from 5 minutes to 30 minutes, so whatever time you have to commit, we have options for you.

Do you have the time to focus on one key health habit a week?

We prefer to keep things simple and encourage you to have one primary focus a week with your health habit changes. This may not get you fast results or be as glamorous as some other programmes, however, these small health habits gradually layered over time have the potential to lead to big, sustainable results!

Most people have a general idea of what they need to do to reach their health and fitness goals, but consistency maintaining habit changes is the difficult part. Here’s how we can help:

FITNESS
When you join any of our paid Online Squad Memberships, you can take part in our Squad Monthly Challenges. These simple daily habit goals are aimed at getting you to move your body in some way every day. Once you have signed up with us in ANY of our paid programmes or memberships, you will be able to join our Grace, Grit & Gratitude VIP Group. Motivation and inspiration for the Monthly Challenges will be posted here for you to follow even if your membership ends, and our Online Personal Coaches often check in to answer general questions (though you may need a current membership for the articles that are referenced on the website).

HEALTH
We have an ever-growing library of articles to help with your health including nutrition and recipes. These are written and developed with busy readers in mind.

WELLBEING
The online resources we have also include yoga, meditations and mindfulness sessions ranging from 5 minutes to 30 minutes. We place a lot of emphasis on reducing stress and allowing for adequate rest and recovery, so we won’t be making you do intense workouts every time you log on!

This question is difficult to answer as it depends on what you are trying to achieve, what habit changes you are working on and how you’re going about it. As we encourage primarily focusing on one key habit change at a time (although you may have a number of other things you’re working on, one becomes your main goal) results from this style of coaching are often not as fast as other programmes. However, this type of change process is more likely to stick in the long term so they will be habits you’re more likely to sustain.

Because of this, we encourage you to think about results as not just being physical – i.e. weight, measurements, muscle tone, clothing size – but other aspects such as energy levels, how you feel, how well you’re sleeping, whether you’re less stressed, how much stronger you’re getting…

Some things that can affect your results include:

Your definition of results
Essentially, results come in two stages; first we begin to feel a difference, then we begin to observe the difference. If your goal is to lose weight, when you start to eat healthier and move your body more, you will likely feel the benefits of doing those activities weeks before you can observe changes happening physically.

If your goal is to be able to hold a plank for longer, you will begin to feel the strength building in your muscles when you attempt it consistently, and the position will feel easier before you really start to add more seconds onto your personal best.

If your goal is a healthier nutrition change, you will likely feel lighter and more energetic, perhaps less bloated or sluggish, before any outward physical difference begin to take place.

Your rest and recovery
For your body to accept new changes, you want your body to return to a state of homeostasis so that it can heal, recover, process and digest properly. This is why it’s important to incorporate

Your consistency
Most people know what healthy habits they need to work on, but managing to keep them up consistently is the hard part. That’s why we try to aim for simple goals – especially when you’re starting out with new health changes or if you lead a busy lifestyle. If you can stick to your habits consistently your results are more likely to come quicker

Your flexibility
While it’s important to stick to your gameplan for a long enough period to see whether you will get results from it, it’s also important to have the flexibility to change that plan if it’s not working out for whatever reason. Modifying your routine if you hit a plateau or you’re no longer enjoying it is key to keeping things going.

We would typically recommend to stick to a new habit change for at least a few weeks consistently (provided that you’re enjoying it or its not making you feel burned out!) before determining whether it’s working for you or whether you need to make changes. If you FEEL that your body is making progress in any of the previously mentioned ways, keep at it because you’re likely on the verge of results if you haven’t seen them already. Beyond that, a goal-oriented results assessment every 4-6 weeks would probably be appropriate depending on your goal.

The majority of our exercise and yoga videos do not include cues for pregnancy or postnatal recovery and strengthening.

PREGNANCY
In the first instance we recommend that you consult your GP, medical professional, LMC and/or midwife before continuing to exercise during pregnancy.

Many activities will be okay if you are healthy and experiencing a normal pregnancy. However, some exercises – such as crunches, strong core work, lying prone on your belly, intense cardio, training to failure, or jumping – should be avoided (note, this is not a full list!). We take a super safe approach and also recommend you should not do supine (lying on your back) floor work for the duration of your pregnancy, even in the early trimesters.

We do not recommend starting a new exercise regime while pregnant. We also don’t go on the basis that you can continue doing everything you were doing pre-pregnancy if you were super active beforehand. This is due to a range of reasons including diastasis recti, over-active pelvic floor muscles, distress to your baby, and the potential to weaken pelvic floor muscles.

If you are pregnant or postnatal, we do have resources on the website to help you learn what you should be steering clear of and what you may be able to do given clearance from your LMC. Remember, the main goal at the end of the day is healthy mum, healthy baby.

POSTNATAL
Following pregnancy, we recommend that you get medical clearance prior to returning to physical activity and fitness programmes including those on Grace, Grit & Gratitude. Typical recommendations are to wait at least six weeks after giving birth to return to exercise for uncomplicated births, or at least 10 weeks following a complicated birth. It may be longer depending on how your body feels and recovers, so be patient, listen to its cues and give yourself a tonne of permission!

Remember that clearance to return to training doesn’t mean going back to ‘regular’ exercising. We recommend gentle walking, abdominal breathing and pelvic floor work initially, and build up slowly from there. Over exercising may affect milk supply and recovery, so if you are breastfeeding this is also important to take into consideration. Read this article on Returning to Exercise Safely After Baby for more info.

If you haven’t already been checked by your LMC or GP and you are a member with us, we highly recommend that you watch our video on How to Check for Diastasis Recti before resuming exercise. We also recommend that you assess your pelvic floor. Some activities may worsen these conditions if they go ignored. An experienced physio well-versed in women’s health should be your first port of call for either of these problems as they are typically highly treatable.

Grace, Grit & Gratitude workouts generally don’t have crunches or jumping/high impact movements without alternatives, so they should be safer for postnatal rehabilitation than many other online workouts.

FOR ANY WORKOUTS

If at any time you feel pain, dizziness, nausea or any other warning signals, please stop the exercise and consult a professional.