Home Workout ® App - User Guide for Clients

This guide was created to help you use the Treino em Casa ® App in a simple and effective way. With this app, you can track your workouts, nutrition plans and communicate with your trainer. Follow the steps below to get the most out of the app.

1. Download and Install the App

• Access to the Treino em Casa ® App is an exclusive feature for Treino em Casa members . Click on the link to learn how to become a member.
• You will receive a link from your coach to activate your account and download the application from the Android or Apple App Store to use on your iPhone / Android or iPad / Tablet.

2. Create Account and Login

• Create an account: Open the app and follow the instructions to create an account. Typically, your coach will provide you with an access code or add you directly.
• Login: If you already have an account, log in with your email and password.

3. Dashboard

When you enter the app, you will be taken to the Dashboard . Here you will find:

• Progress Summary : Shows your goals, recent activities and a summary of workouts already completed.
• Next Workout : Indicates the next scheduled workout.
• Goals : Displays goals related to calories, weight, exercise time, among other data defined by you and your trainer.
• Challenges: Summary of your score relative to the challenges you subscribe to or that your coach considers important
• Training Schedules: Summary of your training schedule

4. Access and Perform Trainings

• My Workouts: In the menu, click on "Workouts" to see the list of available workouts, organized by your coach.
• Start Workout: Choose today's workout or the next scheduled workout and tap "Start" .
• During training, you will see a list of exercises with explanatory videos, number of repetitions, sets and rest time between sets.
• Once you're done, mark the workout as "Completed" so your progress is updated.

5. Nutritional Plan

If your trainer has set up a meal plan, you can access it directly in the app:

• Go to the "Nutrition" tab.
• Track your daily goals for calories, macronutrients (protein, carbs, fats) and water intake.
• Use the feature to log your meals and monitor your progress.

6. Messaging and Support

• Use the "Messages" tab to communicate directly with your coach. You can ask questions about training, nutrition or even share your results.
• Some versions of the app allow you to create groups, where you can interact with other members of the gym or your community.

7. Track Progress

• Go to the "Progress" section to see your training history, weight changes, body measurements and photo comparisons (if you're recording this information).
• Your coach can also track your progress and adjust plans as needed.

8. Integration with Other Apps

The Home Workout App can be integrated with other health apps, such as Apple Health , Fitbit and MyFitnessPal , to sync data such as steps, calories and meals.

9. Schedule Workouts

• In the "Calendar" tab, see your upcoming workouts and monthly plan.
• If you need to change the date of a training session, speak directly to your coach through the messages section.

10. Profile Settings

• Go to Settings to adjust notification preferences, update your personal information, or change your password.
• Here you can also set daily reminders to stay motivated and focused on your goals.

Useful Tips:

• Notifications: Turn on notifications to receive workout reminders and important messages from your coach.
• Feedback: After each workout, give your coach feedback on the difficulty level. This helps with ongoing personalization of your plans.
• Consistency: Try to log all your workouts and meals to get a complete picture of your progress.

You can become our member in two ways:

1. Subscribe to one of our services Personalized Support

2. Subscribe to Training 365 at www.treinoemcasa.com or in ours app

Advantages of being a member:

• Access to daily workouts : Find training plans adapted to your goals and fitness level.
• Flexibility : You can train anytime, anywhere, in the comfort of your own home.
• Progress Monitoring : The app allows you to track your performance and progress over time.
• Expert support : Receive guidance from fitness professionals.
• Community and support : Be part of an active community that shares motivation and tips.

How to access:

• Login : Enter your member account
• Become a member : If you don't have an account, register here

Home Workout App Feature Summary

1. Access to personalized training with demonstration videos.
2. Record of training completed and personal progress.
3. Monitoring nutritional plans with daily goals.
4. Direct communication with the coach through messages.
5. Integration with fitness apps like Apple Health and MyFitnessPal.
6. Sync activity data such as steps and calories.
7. Monitoring of body measurements and photographic evolution.

Conclusion

With the Home Workout App , you have a complete platform to optimize your workouts and nutritional monitoring efficiently. By following this guide, you will be ready to use the app easily and make the most of your trainer's guidance!

If you need additional help, don't hesitate to contact your coach via the Messages tab.