Your questions answered...

Whether you’re doing the Jennis Fitness, Pregnancy or Postnatal plan, we’ve rounded up the answers to your frequently asked questions below. Scroll down to find the section that suits your programme…

General

The programme is £14.99 per month, no matter which programme you go with – and you can cancel at any time. There's a free 14-day trial, so you can see if it's right for you before you commit.

If you decide to pay for three months or more upfront, there are a few discounts to be had.

Most definitely. The app is available on Android and iPhones. You can download it from the App Store here and the Play Store here.

You can use the same log-in across multiple devices, but you can’t have multiple profiles within the programme. We’re totally cool about you and a mate or partner sharing a log-in. After all, it’s always better to workout together.

Absolutely. Jess designed every single circuit featured in the Jennis programme. They are all inspired by the training she did when she was an elite athlete and her busy life now. That means you get elite principles for everyday workouts. Pretty cool, right?

When it comes to the Pregnancy and Postnatal programmes, Jess worked with a host of experts, who all helped her come back to fitness after her own pregnancies.

At this stage it’s just UK English/Sheffield speak I’m afraid.

Definitely. In fact, they are designed to support home workouts. After Jess retired, she became more and more busy, which meant that she had to squeeze in workouts whenever she could at home.

Because of that, you can follow these routines at home, at the gym, in a hotel room, at the park and pretty much wherever works. There are a few pieces of equipment you may need depending on the programme and circuit you are doing, but there are household items that will do the job. So, instead of dumbbells, you can use cans of beans or water bottles, for example.

If for any reason you want to cancel your subscription, simply follow these instructions, which change depending on which type of device you have.

If you have an Android phone or tablet: • Open the Google Play Store. • Check that you’re signed into the correct Google account, then tap the menu that looks like a hamburger and select ‘Subscriptions’. • Select the subscription you want to cancel and tap ‘Cancel subscription’. • Follow the instructions on screen. • If you have a subscription with an app and the app gets removed from Google Play, your future subscription will be cancelled. • Your past subscriptions will not be refunded. • Please note that by simply uninstalling the app, this will not cancel your subscription.

If you have an iOS device (iPhone or iPad): • Go to Settings > [your name] > iTunes & App Store. • Tap your Apple ID at the top of the screen, then tap ‘View Apple ID’. You might need to sign in with your Apple ID at this point. • Scroll to ‘Subscriptions’, then tap it. • Tap the subscription that you want to manage. • If you’re being charged for a subscription, but you can’t see it in your list of subscriptions, it might be billed through someone other than Apple. • Use the options to manage your subscription. • You can choose a different subscription offering, or tap ‘Cancel subscription’ to cancel your subscription. • If you cancel, your subscription will stop at the end of the current billing cycle. • If you don’t see an option to cancel a particular subscription, then it’s already cancelled and won’t renew. • If the subscription recently expired, you should see an expiration date. If you recently cancelled the subscription, you should see the date through which you’ll have access to the subscription.

When you cancel a subscription you’ll still be able to use your subscription for the time that you’ve already paid. For example, if you buy a one-month subscription on 1 January for £14.99 and decide to cancel your subscription on 5 January, you’ll have access to the subscription until the 31st January. You then won’t be charged another monthly subscription of £14.99 on the 1st February.

For Apple screen sharing, here are the steps:

• Ensure both apple TV and the device are on the same WiFi. • On the iOS device, from the right corner, swipe down to reveal the control centre. • Tap the ‘AirPlay Mirroring’ button. • Choose your apple TV or AirPlay 2 compatible smart TV. • Tap the mirror icon in the top right corner of the circuit screen. • To stop – press ‘stop mirroring’.   The process for Android is much simpler. Here are steps:

• Press on the cast icon in the top right hand corner of the circuit. • Choose compatible device to stream to. • If you aren’t seeing the mirroring icon in the app, you’ll need to update your app by trashing it and re-installing.

We don't store or hold any financial details at Jennis, so please apply to your app store for a refund. Here are some helpful links per provider.

For Apple, click here 

For Google, there is guidance here

We are open Monday to Friday and will always get back to you as soon we possibly can with a personal response.

If your question is about your body or something specific about the programme, we may want an expert opinion. If that's the case, we may get a personalised response from one of our physio team, so it may take slightly longer.

Fitness

The programme is £14.99 per month and you can cancel at any time. If you choose to pay for three months or more upfront, there are a few discounts to be had. You can see the pricing page here.

When you start with Jennis, you can either pick circuits that suit you and how much time you have or you can to follow one of our 30-day Challenges.

There's a Full-Body 30-day kick-start, which features sessions to work your whole body. There are three levels for this - Beginner, Intermediate and Advanced. There's also a 30-day ab / core challenge and 30-day bum challenge. Both feature three difficulty levels, so you can choose the one that suits you and work up through the levels as you get stronger. In addition, each week Jess will share another workout or programme with you on the app, so we'll keep it fresh and there will always be tons of variety.

Jennis Fitness has been designed for all fitness levels and you can adapt the programme to suit you and your fitness goals.

There are beginner, intermediate and advanced levels, so you can choose the one that’s right for you, then work up through the levels as you get stronger.

TOTALLY! Jess has designed the Jennis Fitness programme with beginner, intermediate and advanced levels, so it really doesn’t matter what sex or fitness level you are.

Whatever you fitness goal, you can personalise it to suit you and challenge you, with the idea being that you can work up through the levels as you get stronger and more confident.

There are a few pieces of equipment you may need depending on the circuit you are doing. These are labelled in your app. Because these sessions are designed to be done at home, none of the equipment is fancy or high tech.

No dumbbells? No worries. You can use a can of beans or bottle of water instead. No Swiss ball? No problem. You can replace that move with another ab exercise.

CycleMapping

COMING SOON! Jennis CycleMapping is a brand-new programme that has been created to help you map the right fitness sessions to where you’re at in your menstrual cycle. By following the Jennis CycleMapping programme, we'll help you understand your unique signs and symptoms, make bigger fitness gains, enjoy more energy and truly work with your body, rather than against it. We're really excited to share this programme and can't wait for you to give it a try. If you sign up to our email newsletter here, we'll message you as soon as it's live!

Pregnancy

The programme is £14.99 per month, no matter which programme you go with – and you can cancel at any time. There's a free 14-day trial, so you can see if it's right for you before you commit.

If you decide to pay for three months or more upfront, there are a few discounts to be had.

Definitely. You can join us at any point in your pregnancy. As you'll see when you download the app, the workouts are grouped per trimester, so you can do the sessions that are right for you and your due date.

The Jennis Pregnancy programme has been designed to help everybody stay safely active during their pregnancies.

Once you get going, it’s very much about taking it at your own pace, and it’s easy to adapt the programme to your fitness level or even how you’re feeling that day.

A good guideline for exercise is to aim for 3 Jennis Pregnancy sessions a week, with one of those being Core Stability.

Try and have a rest day in between each routine, then chose a routine which suits how you feel in yourself that day.

For example, if you are feeling really tired one day you may be better to chose the Core Stability routine or the yoga, and on days when you have more energy, the strength and conditioning Pregnacise routines might be a better choice.

Every pregnancy is different and every woman is different, so we don’t like to be too prescriptive. Take it easy to start with, especially if you are new to exercise and then you can judge how your body feels after each routine. The important thing is that you enjoy them and use them to take time for yourself.

You’ll notice that Jess suggests that you do 10 reps of each exercise. This is a guideline amount, but if you are finding that difficult, you can reduce the reps and sets.

If you find it comfortable, however, you can increse the reps and even up the number of sets you do. Whatever you decide, it’s really important to engage with how you feel and not push yourself too hard.

Absolutely. Foot swelling, leg cramps, pelvic girdle pain – they’re all a natural part of pregnancy, but there are certain exercises that will help to relieve them. We’ve featured a round-up of these in the app.

When you’re part of the Jennis community, you have access to Jess and her team of experts. That means that if you ask us a personal question about staying active while pregnant, we’ll make sure we get back to you within 48 hours. In some cases we’ll need to pass the question on to one of Jess’s physios, but that means you always get an expert answer to whatever you ask us. You can send your question to: mailto:support@jennisfitness.com

We’ve designed the programme so that we support you through pregnancy and postnatally – helping you to get back to fitness after the birth of your baby with our three-stage Postnatal programme.

Postnatal

The programme is £14.99 per month, no matter which programme you go with – and you can cancel at any time. There's a free 14-day trial, so you can always see if it's right for you before you commit.

If you decide to pay for three months or more upfront, there are a few discounts to be had.

Choose to join us for three months upfront and you’ll save £4.98, which makes it £39.99. Go for 12 months upfront and you’ll save £29.89, which makes it £149.99. After that amount of time, your subscription will renew at £14.99 per month.

If you feel up to it, you’ve had a natural birth and have the green light from your medical practitioner, you can get started 24 hours after your baby is born. You’ll see the exercises we recommend at this point in Stage 1 of the Postnatal programme in the Jennis app.

If you’ve had a Caesarean, it’s important to take things easier than if you’ve had a vaginal birth. Your doctor will be able to advise you, but generally you’ll be told to wait for eight weeks before doing any form of exercise, and you’ll be advised not to lift much weight and not to drive in this time.

Once you have the green light after this time, you can start with the Stage 1 exercises mentioned above. Please note: these are very gentle pelvic floor exercises and are designed to help you build up strength in those places so that you can then build upon that. It will feel tender, so start gently and be kind to yourself. At this point, your pelvic floor will be stretched and there may be some bruising, so take it slow.

If you have stitches too, it could feel quite numb and uncomfortable. But starting the exercises as soon as 24 hours after the birth can relieve the numbness and aid the healing process.

Never push yourself past your pain limits and don’t worry if you can’t do much at first. As your body recovers, you’ll be able to gradually build up the number of reps and how long you hold for.

We strongly advise that you complete the three different stages of the Postnatal programme in the right order and take it gradually. Stage 1* of the Postnatal programme = 0-8 weeks – With zero being the point at which you have had clearance from your medical practitioner. This stage is about building up your core and pelvic floor muscles. Stage 2* of the Postnatal programme = 8-16 weeks after your baby’s birth. This stage is about building upon that core and pelvic floor strength. Stage 3* of the Postnatal programme = 16-24 weeks after your baby’s birth. This is about building up your fitness and introduces some fitness circuits that enable you to do this gradually. If you have had your baby a good few months ago and would like to progress beyond Stage 1, it is fine to do so if you feel ready. This video talks in more detail about the programme and the philosophy behind it. *Please note: You should only move on to different stages of the Postnatal plan once you have been cleared to do so by your medical practitioner and you do so at your own discretion.

For the Postnatal programme, there are a few pieces of equipment you will need, with these essential for supporting your body as it changes. You can check out the equipment list here.

When you start with us, you'll be sent Jess's Jennis Postnatal Getting Started Guide. This answers lots of your questions and explains how the different stages work, how often you should do each circuit and much more. If you don't receive this right away, please contact us here: support@jennisfitness.com

If you’ve had a Caesarean, it’s important to take things easier than if you’ve had a vaginal birth. Your doctor will be able to advise you, but generally you’ll be told to wait for eight weeks before doing any form of exercise, and you’ll be advised not to lift much weight and not to drive in this time.

After the first week, with your doctor’s permission and if there are no complications or bleeding from the wound, then it can be beneficial to walk up to 10 minutes a day to help prevent blood clots. With your doctor’s permission, you can then gradually increase this over the next few weeks, walking about 20-30 minutes in weeks six to eight.

You can do pelvic floor exercises within the first week after giving birth. Then, as you go into the second week, you should be able to start doing pelvic tilts, gently using your lower tummy muscles and to tilt your pubic bone up towards you. You should continue with both the pelvic floor and pelvic tilting exercises throughout the eight week recovery phase (these are all featured in the Postnatal app programme).

After the eight week point, as long as your doctor is happy with the progress and you feel well enough, you should be able to start the Jennis Postnatal Programme in full – starting at Stage 1.

If you do exercises that work the wrong muscles (planks, squats, press ups are a real no-no), it can encourage your abdominal split to open up, which can do you lasting damage.

In the Postnatal Jennis programme, all the exercises have been designed to be done in a particular order so that we can start drawing those all-important abdominal muscles back together and then build on that strength gradually.

When it comes to getting back to fitness after the birth of your baby, there’s a dangerous perception that you should spring back to pre-baby body weight, energy and activity levels ‘celebrity’-quick because that’s what often gets the headlines in magazines and papers all over the world. No wonder many women feel that there’s a pressure to be back up and running (in some cases, literally) within weeks of their baby’s birth.

The reality, summed up beautifully by Ali Rose, Jess's physio, is that: “It takes your body 9 months to slowly adapt and change so that you can support the growth and birth of a baby, so it makes sense that getting back to fitness post-baby should take time, too.”

The Jennis Postnatal programme helps you get gradually back to fitness, so it’s appropriate for people of any fitness level.

This coaches you through gentle exercises initially, helping you to gradually build up reps as your strength and confidence grows. It really doesn’t matter what your fitness level was pre baby. The main thing is that you do the right exercises in the right order for a strong recovery.

There are so many benefits both physically and mentally.

Exercising post birth can have huge psychological benefits by reducing anxiety and decreasing depression.

Starting pelvic floor exercises soon after birth helps reduce the risk of urinary incontinence and also helps to increase the recovery from a abdominal split.

Exercise can also help to increase bone density and can improve your body awareness and thus improve posture. It also helps to improve the correct functioning of all the core muscles( pelvic floor, diaphragm, deep abdominals and small back muscles) further helping to improve posture and reducing the risk of injuries such as back problems. It also helps to increase muscle tone and increase fitness and assists with post pregnancy weight loss.

The main advice at this stage is to do exercises that help to draw your abdominal split back together. We have curated lots of these and ways to measure how your split is coming together in the Postnatal programme of my Jennis Fitness app.

The exercises that could make your split worse include sit ups, planks and press ups because they will encourage all the wrong muscles to work rather than the right ones.

Pricing

Jennis is 14.99 per month, no matter which programme you go with – and you can cancel at any time. There's also a free 14-day trial, which means you can see if the programme is right for you before you commit.

If you decide to pay for three months or more upfront, there are a few discounts to be had.

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