FREQUENTLY ASKED QUESTIONS

If your questions aren’t answered here, feel free to reach out to us via email, contact form, or social media!

FITNESS

  • What is Féroce Fitness?
  • What kind of a workout can I expect?
  • How long are Féroce workouts?
  • What level of fitness do I need to be at?
  • Does Féroce need to be done in a CrossFit® gym?
  • What kind of equipment is needed for Féroce?
  • What if I need coaching help?
  • How do I keep track of my workouts?
  • What do I do if you program running and I can’t run?
  • How do I cancel?
What is Féroce Fitness?

What kind of a workout can I expect?

Workouts come with a warmup, flow session, functional fitness workout, and two ferocious finishers.

Sample Flow Warm-Up

Sample Functional Fitness Workout

Sample Finishers #1

Sample Finishers #2

How long are Féroce workouts?

The functional fitness portion of a Féroce workout will typically take less than fifteen minutes, with the finishers taking about ten minutes. All in, you can expect to spend less than 60 minutes from start to finish, including warm-up & cool-down time.

What level of fitness do I need to be at?

You can be a complete beginner to fitness or a former elite level athlete. This program is designed for everyone to achieve & moderate their own relative intensity. Listen to Camille explain more about why this program is suitable for anyone, regardless of their level of fitness.

CHECK OUT THIS VIDEO FOR MORE INFO

Does Féroce need to be done in a CrossFit® gym?

Féroce does incorporate quality functional fitness elements into its training, but is designed to be done with minimal equipment. Workouts can be done in any gym and most people will be able to do them at home.

What kind of equipment is needed for Féroce?

There are plenty of bodyweight workouts and scaling options to perform workouts without weights. To take full advantage of all the programming though & maximize your results, there are a few pieces of equipment you may want to buy or have access to. Here’s a list of what’s recommended:

  • Pull-Up Bar*
  • Dumbbells
  • Plyometric Box (typically wooden)
  • Jump Rope
  • Exercise Bands – a great alternative if you don’t have weights
  • Exercise Band Loops

*Though Camille does recommend getting an actual pull-up bar, either free-standing or one that fits in a doorjamb, you can get creative here and think outside the box (and your house!) Go to a local playground or high school and do pull-ups on the jungle gym or under the bleachers.

What if I need coaching help?
How do I keep track of my workouts?

For all workouts, I recommend keeping a journal or a log of your scores. Keep track of what weight you used, how long the workout took and how many rounds and/or reps you got for a particular workout. This is useful if you want to measure your fitness progress – which we highly recommend! When you repeat a workout you will have your previous score or time as a reference point and a threshold to try to beat! Not only is this super motivating to help you push a little harder but it will make you feel so accomplished when you smash your records!

What do I do if you program running and I can’t run?

You will see several runs in my program, and though I do prefer you to run, you can do any other form of cardio you like — swimming, biking, rowing and the like. Here is a conversion table from meters to seconds/minutes so you can see how long you need to perform your alternative activity to make the equivalent of the running distance programmed:

Distance to Time 

  • 100m, 45 sec.
  • 150m, 60 sec.
  • 200m, 90 sec.
  • 400m, 3 min.
  • 1000m, 7-8 min.
  • 1 mile (1600m), 10 min.
  • 5k, 25-30 min.
How do I cancel?

You can cancel at any time through your account area on the website.


TERMINOLOGY

There are several repeating workout formats you will see in my programming. If you are not familiar with them, here is a guide to help.
  • AMRAP = As many rounds and/or reps as possible
  • EMOM = Every minute on the minute
  • Tabata
  • For-Time Workouts
  • Negative Reps
  • Supersets
AMRAP = As many rounds and/or reps as possible

For this kind of workout, you’ll repeat the programmed exercises for as many rounds/reps as possible using good form for the duration of the time indicated.

EMOM = Every minute on the minute

For this workout, you’ll be given a length of time (for example, eight minutes) and a number of exercises to perform. At the top of every minute, you’ll execute the indicated move(s) for a prescribed number of reps or length of time, then you will rest any remaining time. You’ll begin to work again at the top of the next minute, and you will continue this pattern until your time runs out.

Tabata

This short, four-minute workout alternates between 20 seconds of work performed at all-out intensity followed by 10 seconds of rest, a cycle that repeats eight times.

For-Time Workouts

You’ll see a variety of workouts that are programmed for time. Here, you’ll want to execute the workout moves with good form but still move as quickly as possible to get a good score. A lot of time, success with this kind of workout has to do with pacing and choosing the correct weight, so think about these workouts after reading them or seeing the videos, and start them with a plan in mind.

Negative Reps

A repetition of an exercise has two parts: The concentric (positive) contraction shortens a muscle, and the eccentric (negative) contraction lengthens it against a load. In a biceps curl, for example, curling a weight up to your shoulder is the positive portion and lowering back to the start is the negative.

Your body is much stronger in the eccentric than it is in the concentric contraction, and I take advantage of this by integrating negatives into your finishers. You’ll see them programmed as taking two seconds, so from the top of the move all the way to the bottom should take you the entire two seconds. Make sure you stick to that range for optimal results.

Supersets

A superset is simply two exercises that are done back-to-back with no rest in between. This increases your time under tension and incites quicker change.


NUTRITION

  • Do you work with all types of people?
  • Do I have to workout to do this program?
  • Do you provide a meal plan?
  • What if the coach I want to work with has a wait list?
  • What is Féroce Cruise Control?
  • How is Féroce Cruise Control different from Féroce Macros?
  • What is Féroce Foundations of Nutrition?
  • How do I cancel?
  • What supplements should I be taking?
  • Should I track my vitamins, supplements, fish oil, gum and spices?
Do you work with all types of people?

Yes we do! We’ve worked with thousands of clients across every demographic. Young, old, elite athletes, busy parents, overweight, underweight & those simply driven by improving their health markers. We have a coach who will fit your needs and help you accomplish your goals. The only exception we make is for those with an active Eating Disorder. We recommend you seek professional counselling before embarking on a nutrition coaching program with Féroce.

Do I have to workout to do this program?

No you do not. We’re in the business of creating healthy dietary changes, and although a workout program can be an added benefit to leading a healthy lifestyle, it’s not a requirement. If you are interested in starting a fitness program, take a look at our Féroce Fitness membership. We have programs that are designed to be suitable for those who work out at home with limited access to equipment.

Do you provide a meal plan?

Yes! Some nutrition coaches don’t believe in providing meal plans. We’re not saying they’re wrong, but we know how helpful it can be when embarking on something new to start out with a roadmap! So we’ve devised our 7-Day Reset to help lead you on your way to healthier eating. Do you have to eat the 7-days of meals we’ve outlined for the rest of your life to be successful? Hell no! Our meal plan is a guideline to get you started. Working one-on-one with your coach, you will develop the confidence & knowledge you need to be able to build your own meals so that you can enjoy flexibility, while still maintaining nutritional best practices & making progress towards your goals.

What if the coach I want to work with has a wait list?

You can still select a coach with a wait list from the application form. You will receive an email letting you know that you’ve been added to that coaches wait list, and you will be notified again when they have an opening. It’s difficult for us to give a time frame on how long the wait will be as it’s very dependent on when a coach has a cancellation.

What is Féroce Cruise Control?

Féroce Cruise Control is for people who still want some ongoing support but for the most part are fully confident with knowing that they’re meeting their nutritional needs & fully understand the concept of tracking their macronutrients. We created this program to help add accountability while removing guesswork for the people who are not working one-on-one with a coach for whatever reason. Don’t leave your nutrition in the hands of a risky algorithm. Instead allow one of our coaches to take all of your metrics into account and give you the proper advice you need week after week.

How is Féroce Cruise Control different from Féroce Macros?

The Cruise Control program does not include any communication with or feedback from a specific coach. Each week one of the Féroce coaches will review your check-in and you will receive an updated set of macros (if warranted). The check in questions are shorter and only allow for a one-character response. Based on how your week went you will rank each question on a scale of 1-5 or with a Y/N answer. You will not have the option to choose your coach with the Cruise Control program.

What is Féroce Foundations of Nutrition?

This program is meant for people who don’t want to track macros or weigh & measure their food but want to improve their overall health through nutrition. This program is well suited for anyone who:

  • is looking to lose or maintain weight;
  • wants to wean themselves off tracking macros;
  • finds the concept of tracking macros overwhelming or too much work;
  • is trying to overcome cravings & triggers;
  • wants guidance on transitioning to plant-based eating, paleo, keto or transitioning off keto

This program will help you increase awareness of what your body needs by focusing on hunger cues and cravings. You will utilize tools like mindfulness and positive self-talk and receive guidance on how to make food choices and habits more efficient and simpler.

How do I cancel?

You can cancel at any time. During your initial 3 months we do not issue refunds if you decide to cancel. If you believe a refund is warranted please send us an email to help@ferocefitness.com

To cancel your ongoing monthly membership, simply send your coach a message 3 business days prior to your bill date and they can take care of it for you.

What supplements should I be taking?

Supplements are designed to be taken to support a healthy, balanced diet. Ideally, they are not taken for the long-term, but may be beneficial during periods when you’re travelling or if you’re blood-work has shown specific micronutrient deficiencies. That being said, there are some common micronutrients that are lacking in our western diet and we take extra measures to ensure our bodies are getting all that good stuff. We recommend the following:

  • A daily multi-vitamin
  • Vitamin C
  • Vitamin E
  • Vitamin D (if you spend very little time outside, work shifts, or live in a climate with little sunlight)
  • Magnesium
  • Fish oil

To ensure that you’re not wasting your money, check-in with your coach for more specific recommendations.

Should I track my vitamins, supplements, fish oil, gum and spices?

Yes, if you are tracking your macronutrients with your coach, we recommend you track everything. It will surprise you how many of these things do have calories. Even if you’re not “tracking” (weighing & measuring your food) it’s best practice to check the nutrition label. Ask your coach for further advice about what to avoid.


90-DAY NUTRITION CHALLENGE (2019)

  • When does the challenge end?
  • What do I need to submit?
  • When do I need to submit my pictures?
  • What prizes are up for grabs?
  • When will a decision be made?
When does the challenge end?

The last day of the challenge is 10th December 2019.

What do I need to submit?

In order to be in for a chance to win any of our prizes, you will need to submit the following:

  • Photos (front, back & 2 side profiles)
  • Weight
  • Measurements
  • A short testimonial about your experience

Pictures and information will be submitted through our online form system. We will provide you with the link.

When do I need to submit my pictures?

You will have 1 week from the end of the challenge to submit your pictures, measurements & testimonial. Closing date for submission will be 17th December 2019.

What prizes are up for grabs?

We have some AMAZING prizes up for grabs. Check these out:

1st prize – $500
2nd prize – $350
3rd prize – $150
1 pair of esc wireless headphones
Reebok gift cards & swag!
Performa Sleep full bed set
Féroce Swag

When will a decision be made?

We will make our decision within 3 weeks following the challenge. We will reveal our winners on 1st January 2020!


One-on-One Nutrition Coaching now live! LEARN MORE