Training

Welcome to Sesh+! Let’s walk you through the Check-in process and the Coaching chat features, to ensure you get the most out of your Sesh+ experience.The Sesh+ Check-in Overview1. Getting Started<ul><li>Before diving in, make sure to:</li><li>Upload a recent weight to the app.</li><li>Add current photos through the check-in tab as soon as possible.</li></ul>2. When and How to Check-inLet&#x27;s break it down:The “Check-in” TabThe Check-in tab is essential for collecting your numerical data. Here&#x27;s what you need to do:<ul><li>Log Your Macros and Cardio: Input your daily macros and cardio sessions here. The more data we have, the better we’ll be able to assign and adjust your macro goals.</li><li>Weight and Photos: Log your weight and progress photos weekly. To keep your tracking consistent, try to log them on the same day each week. If you can’t, don’t sweat it, any day will do.</li><li>Notes Section: The “notes” section is now for your personal use only. These notes are not visible by your coach.</li></ul>3. The Coaching “Chat” TabThe Coaching chat is your direct line of communication with your coach. Here&#x27;s how to use it:<ul><li>Frequent Communication: Unlike challenges where communication is limited to once a week, you can now chat with your coach as often as you like. Some members send questions, photos, or videos daily, while others prefer to check in a few times a week.</li><li>What to Share: Use this space to ask questions, seek advice, and share updates with your coach. This ongoing communication helps your coach provide timely and personalized feedback.</li><li>What to Expect: Your coach will answer your questions and provide feedback frequently to help keep you on track. Once weekly, they’ll complete a thorough protocol assessment where they ensure your macros and programming are on target and make any necessary adjustments.</li></ul>Tips for Effective Check-ins and CommunicationConsistency is Key: Regularly logging your data and checking in with your coach helps them understand your progress and make necessary adjustments to your plan.Be Detailed: The more information you provide, the better your coach can assist you. Don’t hesitate to share how you&#x27;re feeling, any challenges you&#x27;re facing, or successes you&#x27;re celebrating.Use Photos and Videos: Visual updates can be incredibly helpful for your coach to assess your form, progress, and overall journey.By utilizing the Check-in and Coaching chat features effectively, you&#x27;ll be well on your way to achieving your fitness goals with Sesh+. Stay committed, stay consistent, and don&#x27;t hesitate to reach out to your coach for support. Happy training!

Welcome to Sesh+ 1:1 Coaching! What's next?

Introducing a Revolutionary Way to Elevate Your Home Workouts: Sesh Fitness App + The COBA BoardAt Sesh we’re always bringing you new ways to get sculpted at home or on the go, which is why we recently partnered with the COBA Board team. We&#x27;re thrilled to announce a partnership that promises to take your at-home workouts to the next level.With a shared commitment to health and wellness, Sesh and COBA Board are combining forces to bring you a unique fitness experience that will make your workouts more efficient, enjoyable, and accessible. Not only are you getting an exclusive discount to your COBA purchase, but all Sesh Premium Subscribers will get two brand new COBA Board Programs for free!Already have a COBA Board and just want access to the program? Purchase each for $50:<ul><li><a href="https://www.seshfitnessapp.com/program/the-coba-blueprint/" target="_blank" rel="noopener noreferrer">The COBA Blueprint Program</a></li><li><a href="https://www.seshfitnessapp.com/program/the-coba-fab-4" target="_blank" rel="noopener noreferrer">The COBA Fab 4 Program</a></li></ul>Jordan Duffy, co-founder of COBA Board, explains, &quot;I am so excited to be partnering with a female founded fitness app that prioritizes the importance of being strong &amp; healthy. Our product really focuses on providing a high-quality workout that is both effective and safe. By joining forces with Sesh, we can help more people achieve their fitness goals, and take home workouts to the next level together with the power of COBA.”The Science Behind The COBA BoardThe COBA Board is not just any fitness tool; it&#x27;s a game-changer for in-home workout equipment. Its patented counterbalance 7% incline is scientifically proven to activate and isolate the glute and hamstring muscles. This innovative design ensures that you get the most out of your workout by targeting these crucial muscle groups effectively. Additionally, the incline reduces stress on your knees, making it a safe option for people of all fitness levels.A Shared Mission for Women&#x27;s Health and Wellness“Sesh has always been dedicated to empowering women by helping them feel happier, healthier, and stronger. This collaboration with COBA aligns perfectly with our mission because it allows our busy clients to get an amazing workout at home in just 30 minutes and prioritize their health within their hectic schedules,” Kate Stinson, Head of Growth &amp; Partnerships.Exclusive Programs for Sesh Premium SubscribersTo kick off this exciting partnership, we&#x27;re offering two full COBA Board programs automatically loaded for Sesh premium subscribers. These programs are designed to maximize the benefits of the COBA Board, providing targeted workouts that are both efficient and effective. Whether you&#x27;re looking to tone your glutes, strengthen your hamstrings, or simply add variety to your fitness routine, these programs have you covered.Highlights of the COBA Board Fitness ProgramsThe COBA BlueprintThe COBA Blueprint Program is a 4 week, 5 day fitness plan that uses the COBA Board to help you get your personal best booty, legs and body using the Counter Balance Method of resistance training. 3 days per week you will work your lower body and 2 days per week you will work your upper body and core for a full body program that produces results.Duration: 4 WeeksSessions per Week: 5Length per Sesh: 30-45 MinutesExperience Level: IntermediateTraining Style: Low Impact Resistance TrainingTraining SplitDay 1: Lower BodyDay 2: Arms &amp; CoreDay 3: Lower BodyDay 4: Arms &amp; coreDay 5: Lower BodyThe COBA Fab 4This program is Fab 4 the busy girl! All you need is 4 days a week for 4 weeks to get all the benefits of a COBA strength training program to sculpt your legs, booty, arms and core. We programmed this so that you get the 3 leg &amp; booty days you need as well as hitting your arms and core. How did we do this? We created 2 split body days and 2 total body days. This means on day 1 you will do a full COBA lower body workout. On day 2 you will do a full upper body and core workout incorporating light hand weights (5-8 lbs) and the COBA Board. Then, on day 3 and 4 you will complete a total body routine.Duration: 4 WeeksSessions per Week: 4Length per Sesh: 30-40 MinutesExperience Level: IntermediateTraining Style: Low Impact Resistance TrainingTraining SplitDay 1: Lower BodyDay 2: Upper Body &amp; CoreDay 3: Full BodyDay 4: Full BodySpecial Deal on COBA Board for Sesh SubscribersIn addition to the exclusive programs, we&#x27;re also offering a <a href="https://www.seshfitnessapp.com/merch/the-coba-board-plus/" target="_blank" rel="noopener noreferrer">special deal on the COBA Board</a> for our subscribers. This offer makes it easier than ever to add this innovative fitness tool to your home gym. With the COBA Board, you can take your workouts to new heights and achieve your fitness goals more efficiently.Looking Ahead: The Future of Sesh X COBA BoardThis partnership is just the beginning. We&#x27;re committed to continually innovating and providing our clients with the best fitness solutions available. With Sesh and COBA working together, you can expect more exciting programs, special offers, and exclusive content designed to help you reach your fitness goals.In the coming months, we&#x27;ll be rolling out additional programs and challenges that incorporate the Coba Board, giving you even more ways to stay fit and motivated. Our goal is to create a comprehensive fitness ecosystem that supports your journey every step of the way.Get Started TodayDon&#x27;t miss out on the opportunity to elevate your workouts with the Sesh X COBA Board collaboration. If you&#x27;re not already a Sesh premium subscriber, now is the perfect time to join and take advantage of these exclusive programs and special offers. Visit our website to <a href="https://www.seshfitnessapp.com/merch/the-coba-board-plus/" target="_blank" rel="noopener noreferrer">learn more about the COBA Board</a> and how it can enhance your fitness routine.

Introducing a Revolutionary Way to Elevate Your Home Workouts: Sesh Fitness App + The COBA Board

Your chances of winning just went up! We’re changing how challenge prizes work.For over a decade, Sesh has been hosting fitness challenges and inspiring hundreds of thousands of women to become happier, healthier, and stronger, together. While we&#x27;ve constantly evolved, our winners&#x27; selection process has remained largely unchanged—until now!We&#x27;re thrilled to announce a new, clearer, and more rewarding way for you to win.Why the change?At Sesh, we’re more than just an app; we’re a female-focused fitness community dedicated to helping women of all backgrounds reach their goals.We also believe the fun and motivation from a little friendly competition can enhance your fitness journey. Our new prize structure is designed to better spotlight the incredible transformations our members achieve.The challenges we host are not weight loss challenges or bodybuilding competitions. We have women who join from all different starting points and we’re continuing these challenges to support, motivate and encourage each and every one of you.We want to be able to highlight and celebrate the woman who lost 6 inches, as well as the women who got that bicep definition she&#x27;s been after. We want everyone who joins our challenges to feel like they can get into the top 5 transformations no matter where they start.New Prizes, New OpportunitiesStarting with the 2024 Summer Challenge, here’s what you can expect from prizes:<ul><li>5 Top Transformations Each winner will receive $500 and free entry into the next challenge.</li><li>5 Runners-Up Winners will choose their favorite Sesh merchandise and gain free entry into the next challenge.</li></ul>Both the top transformations, and runners-up, will be featured on our social media accounts should they choose to be.How Winners Are ChosenWe will be selecting winners based on overall visual transformation over the 8-week challenge. We are not choosing based on one metric like fat loss, or muscle build or most workouts completed. We are choosing the best transformations that happened in the 8 weeks and putting them in a group that are the “best” and a group that are “runners up” with no actual 1st, 2nd, 3rd, etc.This isn&#x27;t about who lost the most weight or built the most muscle; it&#x27;s about celebrating the most inspiring changes, regardless of where you started.There’s no ranking—just a celebration of the best transformations and runners-up.What Does This Mean for You?This change means more opportunities for everyone, no matter your starting point.Whether you’ve dropped inches or gained that muscle definition you’ve been aiming for, you could be one of our top transformations.Participation RulesThe rules are simple and remain the same:<ul><li>Week 1 and Week 8 Photos: Submit photos with a challenge-specific sign (handwritten or provided in the handbook) within the first and last weeks of the challenge.</li><li>Poses and Clothing: Follow the poses outlined in the handbook and ensure your clothing is consistent and unaltered across your photos.</li></ul>Tips for Success Our other tips and tricks are all about the progress photo you take. These are obviously VERY important to being selected as one of our best transformations. Here is what we take into account:<ul><li>Week 1 or Week 8 sign must be visible and must be either handwritten, or the one we provide in the handbook</li><li>The background should be neutral and clutter-free</li><li>You should follow the poses outlined in the handbook (front, side and back) as closely as possible</li><li>Your clothing should be the same Week 1 and Week 8, or very close</li><li>Your clothing should NOT be altered in any way (example: pulling up your underwear or tightening/loosening garments to make them fit differently)</li><li>Our best recommendation for what to wear in progress photos is a two-piece swimsuit/bikini</li><li>You must submit them on time, meaning Week 1 photos in Week 1 and Week 8 photos in Week 8 (these will always be Sundays 12:01a EST - Saturdays 11:59p EST)</li></ul>We Want to Hear From You!Your feedback has driven this exciting change. We’re committed to continuing to evolve in ways that best support our amazing community. Have questions or concerns? Email us at <a href="mailto:support@seshfitnessapp.com" target="_blank" rel="noopener noreferrer">support@seshfitnessapp.com</a>—we’d love to help!Let&#x27;s make the 2024 Summer Challenge our best one yet. Ready to transform and shine? Let’s go!

New Sesh Challenge Prizes

Transformations

<h2 id="welcome-to-the-season-of-transformation">Welcome to the season of transformation!</h2>As the buds of spring begin to bloom, so too can your potential for change and self-improvement. Sesh is thrilled to announce the launch of the 2024 Spring Challenge — an 8-week journey designed to push your boundaries, ignite your motivation, and help you blossom into the best version of yourself.This challenge will push you beyond your comfort zone physically and mentally, helping you bloom into your happiest, healthiest, strongest, best self by summer.<h2 id="embrace-the-challenge-of-blooming">Embrace the Challenge of Blooming</h2>Your comfort zone may feel safe, but true growth lies beyond its boundaries. This spring, we invite you to join us on a journey of physical and mental transformation along with thousands of other women. Crafted by Sesh Coach Amanda — a seasoned expert in personal training and exercise science — this challenge is meticulously designed to challenge you, inspire you, and lead you to unprecedented results.Coach Amanda&#x27;s expertise, coupled with her deep understanding of the Sesh community, ensures that this program is tailored to your exact needs and aspirations. By committing to the challenge, you&#x27;ll not only push yourself to new physique goals but you’ll also join a community of like-minded individuals striving for excellence in their lives.The Spring Challenge is an 8-week full-body workout program, consisting of five intense strength training days and three cardio sessions each week. Whether you prefer the gym or your living room, this challenge accommodates both, offering gym-based and at-home versions of the program at one price.<h3 id="what-makes-the-2024-spring-challenge-unique">What Makes the 2024 Spring Challenge Unique?</h3>Holistic Approach: This 8-week full-body workout program is meticulously crafted to help you achieve your goals through a blend of intense strength training, cardio sessions, and macro-tracking guidance.Workout Whenever, Wherever: Whether you prefer the gym or the comfort of your home, the challenge offers versatile programming to accommodate your lifestyle. All for one price.Expert Guidance: With a roster of dedicated female coaches, including Amanda herself, you&#x27;ll receive personalized support and guidance every step of the way. Our coaches are here to empower you, motivate you, and celebrate your victories, no matter how big or small.Comprehensive Resources: The 2024 Spring Challenge isn&#x27;t just a workout program—it&#x27;s a 360-degree wellness experience. Gain access to an extensive workout video library, a supportive community, an exclusive challenge t-shirt, and our official Handbook and Nutrition Guide, designed to equip you with the knowledge and tools for long-term success.<h3 id="the-power-of-choice-and-commitment">The Power of Choice and Commitment</h3>Joining the 2024 Spring Challenge isn&#x27;t just about completing 8 weeks of workouts — it&#x27;s about embracing a lifestyle of growth and self-improvement. Coach Amanda&#x27;s message resonates deeply: commit to the process, trust the journey, and cultivate healthy, lasting habits that will propel you toward your fitness goals and beyond.<h3 id="transformative-programming-details">Transformative Programming Details</h3>Training Style: Hypertrophy training with a focus on building strength in primary compound lifts. This strategic approach promotes muscle development, fat loss, and overall athleticism, ensuring that you see significant progress in a short amount of time.Training Split: With a consistent 3 lower / 2 upper split throughout the challenge, you&#x27;ll engage key muscle groups and push yourself to new limits. The emphasis on compound lifts ensures that you challenge yourself and see tangible results.<h3 id="1-better-each-day">1% Better Each Day</h3>As you embark on this transformative journey, know that your efforts will not go unnoticed. Our proprietary check-in experience allows you to track your progress, celebrate your victories, and stay motivated every step of the way. At Sesh all we care about is doing better than we did yesterday. That’s it! You’ll be shocked at how easily progress happens when that’s all you focus on.<h3 id="pricing-and-discounts">Pricing and Discounts</h3>Choose between the Coached and Uncoached options, priced at $200 and $100 respectively. Plus, enjoy a 15% discount for consecutive challengers, making your fitness journey even more accessible.<h3 id="prizes-and-incentives">Prizes and Incentives</h3>The Spring Challenge isn&#x27;t just about personal growth; it&#x27;s about celebrating your achievements. With valuable prizes up for grabs, including cash rewards and exclusive merchandise, the challenge transforms your fitness journey into a rewarding experience.<h3 id="join-the-movement-today">Join the Movement Today</h3>Are you ready to bloom this spring? Embrace the challenge, seize the opportunity, and unlock your full potential with the 2024 Sesh Spring Challenge.With options for both Coached and Uncoached participation, pricing that fits your budget, and discounts for consecutive challengers, there&#x27;s never been a better time to invest in yourself and your well-being.<h3 id="lets-bloom-together">Let’s bloom together!</h3>As the season of renewal unfolds, let this challenge be your catalyst for growth, transformation, and self-discovery. Trust in the process, lean into the challenge, and witness the incredible changes that await you.Together, let&#x27;s grow, let&#x27;s bloom, and let&#x27;s thrive this spring and beyond.Learn more about the 2024 Sesh Spring Challenge here. Or, simply download the app to get started!

Are you ready to bloom this spring?

FIT by Katy is now Sesh! To experience the new app, make sure you update through the app store!That’s right friends, our new name is Sesh, as in “did you get your workout sesh in today?!”. Officially, we’re Sesh Fitness App but we’re still the same brand, app and people you know and love, just with a fresh face!The business that started Katy’s multi-billion dollar empire,FIT by Katy, just had our biggest evolution yet. With the new brand, Sesh, Katy is looking to push the business beyond her, and focus on the 450K+ women whose lives she and the app have helped change over the last decade.We’re still the virtual fitness and personal training app that launches 8-week challenges, but now we’re taking our industry-leading programming and nutritional support to a more community-centered space.Launched in 2015, the FIT by Katy app was Katy’s first entrepreneurial venture and allowed her to share her expertise with her community of social media followers. Since then, the app has grown exponentially thanks to our unique, one-on-one virtual coaching and highly-engaged FIT Fam who offer each other accountability, support and guidance. Katy did a great job building and fostering the growth of a proven system - adding more coaches as we grew - that leads to longer-term, sustainable results, unlike what you’ll see from the vast majority of fitness brands you come across today.Sesh is infinitely more than your run-of-the-mill fitness app. It’s one of the only female-founded, female-focused and female-run fitness technology companies in the world. The Sesh Team shuns the destructive “eat less, run more” approach for one that focuses on sustainable strength training, macronutrient tracking and 1:1 communication to help women build lean muscle, properly fuel their bodies and enjoy their fitness journey.In rebranding to Sesh, Katy is putting the emphasis back on the community and the workout sessions they do every day, giving a sense of ownership back to the women who have been with her since day one.“It was always my goal to create something that provides women with the benefits of personal training - the personal connection, the one-on-one coaching, the nutritional support - but on their own time, when and where it works for them.” said Founder Katy Hearn.“Plus, the community we built at FIT by Katy is so much bigger than just me now and so I knew it was time for a new name and brand that reflected that. Sesh was born out of the mantra we’ve preached for years: get one hour closer to your goals. Just get one (workout) sesh closer each and every day.”The rebrand is just the start of the evolution of FIT by Katy. We are focused on developing wholly-owned AI functionality that will further expand our coaching capabilities and enable us to reach more women who are looking for a solution to their health, both physically and mentally.In addition to our 8-week challenges, we currently offer two tiers of monthly memberships: basic and premium.<ul><li>Basic ($4.99/mo.): includes access to an on-demand workout generator where you can get a home or gym workout sesh targeted to body part splits with the tap of a button, our proprietary macro calculator, our one-of-a-kind check-in feature, and more!</li><li>Premium ($18.99/mo): in addition to the Basic plan features, Premium includes access to 50+ fitness programs, weight and rep tracking, private community, and more!</li></ul>“FIT by Katy set itself apart by creating an online fitness community for women, by women. By following our core mission - providing custom training expertise, a wealth of nutritional guidance, physical and mental challenges and a community who can all get healthier, happier and stronger together - we helped more than 450,000 women reach their fitness goals,” said Kate Stinson, Head of Growth &amp; Partnerships.“With Sesh, we remain committed to what makes us so unique while looking to expand further into authentic brand partnerships, build out even more robust programming and focus on being the standard in female-focused fitness technology.”Thank you to everyone who has been in our FIT Fam for the past decade, and we’re so excited to welcome you into our brand new Sesh Fam. Let’s do it!

Introducing Sesh

<h2 id="the-new-check-in-experience-from-sesh">THE NEW CHECK IN EXPERIENCE FROM SESH</h2>The brand new, completely reimagined Check In Experience from Sesh allows you to take your health and fitness to the next level with features that power your exercise, biofeedback and nutrition tracking ability. Checking in with yourself throughout your fitness journey is an incredibly important part of reaching your goals in the timeframe you want to. We&#x27;re excited to offer this even better way to ensure you&#x27;re staying on track throughout your journey with us!This feature is available to everyone with the Sesh app. Below we’re highlighting a few of the new functionality that makes this feature so powerful for our Sesh Fam.TL;DR? Check out <a href="https://youtu.be/Pcr9E5q_JHw">this video</a>, and then just go start playing around in the app!Make sure your Sesh app is up to date with the newest release and ensure you have &quot;hard closed&quot; your app and re-open it. To hard close an app:<ol><li>From the Home Screen, swipe up from the bottom of the screen and pause in the middle of the screen.</li><li>Swipe right or left to find the app that you want to close.</li><li>Swipe up on the app&#x27;s preview to close the app.</li></ol><h3 id="first-whats-the-importance-of-tracking-your-fitness-journey">FIRST, WHAT’S THE IMPORTANCE OF TRACKING YOUR FITNESS JOURNEY?</h3>Taking progress photos, tracking your macros, noting physical differences in your appearance (non scale victories!), recording your reps and sets, etc. will not only help you to achieve your goals faster, but it will also keep you motivated along the way.Multiple studies have proven that consciously tracking your fitness journey leads to a multitude of positive outcomes.<ul><li>Makes it more likely to reach and surpass your goal in the timeframe you desire</li><li>Allows you to be more efficient when planning your workouts and nutrition</li><li>Increases accountability to yourself and your goals</li><li>Allows for modifications and shows when and where changes need to be made</li><li>Recalling your WHY and tracking your NSVs can be incredibly motivating on the days you are lacking energy</li><li>Helps to drive the focus and direction of your programming - you&#x27;ll know what actually does, and doesn&#x27;t, work for your body</li><li>Keeps you committed to your plan for longer</li></ul><h3 id="what-can-i-track-in-the-sesh-check-in-experience">WHAT CAN I TRACK IN THE SESH CHECK IN EXPERIENCE?</h3><h4 id="your-why">YOUR WHY</h4>At Sesh one of the most powerful tools we&#x27;ve found is encouraging our clients to really spend time thinking about their goals, and the reason why they are finally ready to make a change, permanently.With this feature, you will be able to remind yourself of the real reason why you started this journey, and then come back to it when you feel like falling off.Your individual why will surface at the top of every day&#x27;s check in, and you are able to adjust it or edit it at any time. To get started, just click the “What’s My Why” area.<h4 id="scale-weight">SCALE WEIGHT</h4>Track your scale weight on a daily, or weekly basis down to a tenth of a pound. While we never recommend using your scale weight as your only data point, many of our Sesh Fam find it important to track their weight over time.If you have a bad relationship with the scale, you can now skip this section completely and still complete a check in! Just skip down to the weekly photos and NSVs as a much better way to track your progress.All of your data in check-ins will save over time, and you can go back and review the changes at any time.<h4 id="weekly-photos">WEEKLY PHOTOS</h4>The bread-and-butter of all things Sesh. Here’s where you’ll really be able to see your progress taking shape over time.You’re now able to add front, back and side photos on a weekly basis. You can edit your weekly photos at any time throughout the week, but they will reset each week on Saturday nights at 11:59p EST. You’ll start with a fresh set of weekly photos on Sunday!<h4 id="period-tracking">PERIOD TRACKING</h4>Feel like your photos are looking a little more puffy than normal this week? Now you’re able to track when you are on your period to correlate some of that biofeedback into what you’re seeing.It’s as easy as toggling on the button when you’re on your period, and toggling it off when you’re not!<h4 id="nutrition">NUTRITION</h4>Our brand new macro-tracking feature is a simple and effective way to ensure you stay on track with your nutrition goals. We pre-populate your Sesh macro-calculated targets into your check in experience and you&#x27;re able to go in daily to set what you actually ate that day to keep track.The feature will tell you if you are in-range, under or over your macro goals and provides a quick snapshot of how well you&#x27;re sticking to your targets on a regular basis!This will be especially helpful if you have a Sesh Coach as they&#x27;ll be able to dig even deeper into what&#x27;s happening with your nutrition. You can send them your macro actuals every day in the check in, or just once per week with your weekly average macros.Don&#x27;t have a coach? Use this feature as a way to hold yourself accountable -- even just making sure you track each day can really be a great tool to hold yourself to reality. Don&#x27;t cheat! It&#x27;s important to know how often you are going over, or under, your goals.<h4 id="cardio">CARDIO</h4>You can utilize this feature to track not only the minutes performed, but the type of cardio performed as well! Before you get it twisted, we know you&#x27;ve been conditioned to think you need hours of cardio to lose weight, but it&#x27;s just not the case. More cardio isn’t always better. Overdoing cardio can cause inflammation, slow recovery times, and makes lean muscle gain and retention more difficult. Read more about our cardio philosophy <a href="https://fitbykaty.com/blogs/fit-blog/the-fit-by-katy-cardio-philosophy">here</a>.That said, we still encourage tracking the cardio you complete! At Sesh we recommend around 20 minutes, 3 times per week as a starting point because even though cardio is great to increase your energy expenditure (burn some calories), that’s not what we’re using it for. We’re using cardio to keep your heart healthy, and putting parameters on the amount you’re doing is going to make sure that you’re not overtraining and hindering your progress.<h4 id="sesh-workouts">SESH WORKOUTS</h4>Never forget the workout you did each week ever again! Now, when you mark a Sesh workout complete in the app, it will automatically populate for you here. We’ll keep track of each day’s workouts so you don’t have to. Making an already easy-to-follow program even easier.<h4 id="non-scale-victories">NON SCALE VICTORIES</h4>We know by now that having a consistent workout routine makes us feel good on the outside and gives us a boost of confidence in our appearance, but what about what it does for us on the inside?We typically highlight all of the amazing benefits of working out from a physical aspect, but enough light doesn&#x27;t get shed on what it does for us on the inside. Yes, we love a physical glow up, but ya know what we love even more? A mental glow up!The Non Scale Victories section of the new check in experience is where you should be tracking these wins. We cannot stress enough how important tracking NSVs is! You’ll be able to hold yourself accountable on the days where the scale isn’t moving or the pictures aren’t showing you what you want.Here are just a few NSVs we’ve seen from our Sesh Fam over the years to get you inspired on what to look for in your journey:<ul><li>I have more endurance during your workouts! I’ve noticed I’m not breathing as heavy during my runs.</li><li>I went to a social event without makeup because I just felt THAT confident.</li><li>I feel more rested when I wake up in the morning.</li><li>I notice my stress levels have reduced, and I know of better ways to handle stressful situations now.</li><li>I have the energy to take my dog for more than 1 walk a day.</li><li>I’m in a better mood when I wake up and don’t get as irritated!</li><li>I’m sleeping so much better</li></ul>You can fill out your NSV in this section of the Check In Experience at any time.<h4 id="notes">NOTES</h4>Here’s where you can really dive deep into your fitness journey. Think of this as your permanent journal in the Sesh app. This is a completely free-form feature that you can make your own. Here are some items we recommend tracking on a regular basis to ensure you’re staying in-tune with your fitness and health journey.<ul><li>Sleep</li><li>Digestion</li><li>Stress Levels</li><li>Energy</li><li>Mood</li><li>Water Intake</li><li>Anything else you think is relevant to your journey</li></ul><h4 id="special-note-on-coached-challenges">SPECIAL ‘NOTE’ ON COACHED CHALLENGES</h4>If you are in an active Sesh Challenge and have a coach, this is where you will communicate with them! In the notes section, you’ll be able to add up to 3,500 characters per check-in on a daily basis and they’ll review it all before your Coach Response Day each week. When they reply, you’ll still find those in the Progress tab.They also will be able to see all of the other data you enter in the check in. So, no need to re-tell them what your macros were on a day, or your NSV, or weight – they’ve got it all already as long as you entered it!Wondering if this changes anything else? Nope! You can still check in every day, or once a week, or anything in between - whatever works for your schedule. Your coach will still always respond to you on your Coach Response Day, so just make sure whatever info you want them to see is in a check in before that day. Easy!<h4 id="your-streaks">YOUR STREAKS</h4>Continually hold yourself accountable by checking in at least once per week to increase your streaks!Studies show that the more you track your journey, the more consistent you will be over time. We added this feature to motivate you to check in regularly which will lead to faster success over time.Check in one time per week to get to bronze status, twice to move to silver, and three times or more to hit gold! Your “week streak” will add up as long as you check in 1x per week.<h3 id="get-started-right-now">GET STARTED RIGHT NOW!</h3><ol><li>Download the <a href="https://fitbykaty.app.link/OStcE8dxMvb">Sesh app</a></li><li>Navigate to the middle button at the bottom of your screen</li><li>Start building your check in</li><li>Submit each section individually - you can edit any time</li><li>Watch your streaks (and progress) stack up</li></ol>

The New Check In Experience From Sesh

If you’re reading this, then you’re ready to set up your new health and wellness routine in the Sesh app. We try to keep this process as simple as possible in the app so you can get straight into the good stuff, but if you&#x27;re having a bit of trouble, we&#x27;re here to help. Let’s get started!<h4 id="step-one-get-the-app">STEP ONE: GET THE APP</h4>You can’t get started without getting the app first. Download the Sesh app now in the <a href="https://apps.apple.com/us/app/fit-by-katy/id1330316439?utm_source=website&amp;utm_medium=blog&amp;utm_campaign=GET+STARTED+WITH+THE+FBK+APP">App Store</a> or <a href="https://play.google.com/store/apps/details?id=ai.undefined.fitbykaty&amp;hl=en&amp;gl=US">Play Store</a>.<h4 id="step-two-answer-the-questions-in-the-app">STEP TWO: ANSWER THE QUESTIONS IN THE APP</h4>When you first open the app you’ll be prompted to answer a few questions so that we can help you get started curating your own, unique fitness journey. Here are the questions you’ll be asked when setting up your Sesh profile:<ul><li>What’s your goal?</li><li>How active are you?</li><li>What is your birth date?</li><li>How tall are you?</li><li>What was your morning weight?</li><li>What is your biological sex?</li><li>Are you currently breastfeeding?</li></ul>These questions are the basis for our app to start automatically generating your nutrition guide. So, answer them honestly! You can always go back and change some of your answers as your routine changes.<h4 id="step-three-know-your-macros">STEP THREE: KNOW YOUR MACROS</h4>After you finish your brief screening, you’ll get your personalized nutrition plan. This plan gives you your daily nutritional goal. You’ll have an overarching caloric goal followed by a goal for each macro (carbs, fats, and protein). We recommend plugging those numbers into an app for tracking food like MacrosFirst.<h4 id="step-four-get-moving">STEP FOUR: GET MOVING</h4>Surprise! You get a free, two-week program, just for downloading the app. You can always keep this program and come back to it to get back into the swing of things whenever you’d like. This program is perfect for getting to know how Sesh strength training programs operate.Next, you’ll be prompted to enter your phone number so that your account is always able to be recovered. And then, cue the confetti, you’ve made it into the app.<h4 id="step-five-join-the-sesh-fam">STEP FIVE: JOIN THE SESH Fam</h4>Now’s the time to make your choice. You may be joining our most recent challenge or looking to subscribe. Either way, you’re in for some gains. If we are currently in the middle of a challenge, don’t worry, the next one will be on its way soon! In the meantime, consider subscribing to the Sesh app. Trust us, subscribers have lots of fun.You can <a href="https://fitbykaty.com/pages/plans?utm_source=website&amp;utm_medium=blog&amp;utm_campaign=GET+STARTED+WITH+THE+FBK+APP">read more about all the perks of being an Sesh subscriber here</a>. If you’re signing up for a challenge, then just click the button on the home screen, you’ll be prompted through your purchase!Once you’re officially in the Sesh Fam, remember to join our exclusive Sesh Community!<h4 id="step-six-take-a-tour">STEP SIX: TAKE A TOUR</h4>Get to know all of the features in the Sesh app, we like to keep this pretty simple and easy to use. Here’s a quick rundown of what you’ll find in each area of our app.<h5 id="the-today-tab">THE “TODAY” TAB</h5>This is the screen that your app will load to each time you open it up. This is essentially a summary of the whole entire app and everything you’ll need for that day specifically.<h5 id="the-work-out-tab">THE “WORK OUT” TAB</h5>If you’re a premium subscriber, you’ll be able to access everything on this page besides the current challenge, unless you’ve purchased it separately. If you’ve just purchased a challenge or you subscribe to our Workout Generator, you can also find those things here, but you won’t be able to access the other programs featured in this section.<h5 id="the-check-in-tab">THE “CHECK-IN” TAB</h5>This is your personal fitness journal, you can check in every day if you’d like to! If you’re joining us for a challenge and have a coach, you’ll check in with them in this tab as well. We love this feature because it really helps our Sesh Fam see their progress.<h5 id="the-progress-tab">THE “PROGRESS” TAB</h5>This is the most rewarding feature in our app! You get to see how far you’ve come over your time with Sesh by using this feature. Additionally, if you have a coach during a challenge, their responses will be here.<h5 id="the-profile-tab">THE “PROFILE” TAB</h5>All of the things that make you, you are here! You can edit all of the information in this tab, and we recommend that you keep up with it as you make changes to your routine.<h4 id="step-seven-turn-on-your-notifications">STEP SEVEN: TURN ON YOUR NOTIFICATIONS</h4>And finally, to assure you don’t miss all of the latest updates and communication from Sesh, turn on your app notifications!<h5 id="for-iphones">FOR IPHONES</h5><ul><li>Go to “Settings”</li><li>Scroll down to “Notifications”</li><li>Find the Sesh app</li><li>Allow notifications</li></ul><h5 id="for-androids">FOR ANDROIDS</h5><ul><li>Go to “Settings”</li><li>Scroll down to “Notifications”</li><li>Find the Sesh app</li><li>Turn notifications on</li></ul>That’s it, we think you’re ready to roll! And if you need any other app support, you can always email us for help at support@seshfitnessapp.com.

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