FAQ Frequently Asked Questions - asnlifestylerefresh.com.au · We’ve got loads of tutorial videos and step-by-step processes to make it all the more easier for you to ... not only

FAQ | Frequently Asked Questions

2 Frequently Asked Questions | ASN Lifestyle Refresh Program

What makes The Lifestyle Refresh Program unique to other challenges out there? First of all, it’s not a challenge, it’s a program. The word ‘challenge’ itself is defined by competitiveness and participating in an event for the purpose of being superior in ability or strength. However, our Lifestyle Refresh Program isn’t about being better than your fellow participants, it’s about creating sustainable habits that set you up for a healthier and more fulfilling life, physically and mentally. It’s about taking the time to listen to your body to find the health and fitness approach that best works for you. And most importantly, it’s about creating changes that last a lifetime, not a short time. Better still, we’ve added more value than ever before and are offering the expertise of an incredible team of professionals, which includes an Accredited Dietitian, Exercise Physiologist, Psychologist, and Wellness Coach.

What’s included in the supplement pack? We’ve designed the ultimate health and wellness supplement pack that is suitable for all fitness levels, and ideal for those with health conditions and dietary requirements. No, it’s not jam-packed with a bunch of stimulants and ingredients to help you shred down or get hyped up for your next workout. Our hand-selected supplement stack is stimulant-free, vegan-friendly, and designed to improve your overall health and wellness for the long run: Evolve Carnitine Rx - Mobilises and breaks down fat stores to be used as a source of energy. Body Science Clean Greens - Loaded with the essential micro-nutrients your body requires to maintain optimal immune health and overall well-being. And guess what? This product has been made exclusively for our Lifestyle Refresh Program by Body Science. Body Science Clean Coffee or Clean Tea - Jam-packed with probiotics and Apple Cider Vinegar to help detoxify free radicals, promote gut health, manage stress, and boost metabolism. Body Science Apple Cider Vinegar - Helps to regulate your body’s pH levels, improve digestion, support general gut health and promote good circulation. .

FREQUENTLY ASKEDQUESTIONS

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How do the training guides work? This program is not focussed on shedding weight or bulking up. It’s about learning and adopting healthier habits and a better relationship with your health and body. As such, our training guides offer a ‘fitter’ program and a ‘stronger’ program, which will be dependent on your goals. Additionally, we have provided three different training options for gym-based, home-based and outdoor training, to ensure you can train everywhere you go!

Will my before and after photos be seen by anyone else? No. When you upload your photos to your dashboard, this is only submitted to the ASN TEAM. Unless you are a national winner, we will not use your photos unless contacting you directly to seek approval. We completely respect your privacy and your right to partake in a personal and confidential journey.

How are the winners determined? ASN’s Lifestyle Refresh Program is dedicated to helping transform every aspect of your health and wellness, from fitness and strength to eating habits and mental wellbeing. With an entirely new approach to health and fitness transformation, comes a completely new approach to judging. As such, our 2019 Lifestyle Refresh Program will be judged based on two A main components:1. ‘Before’ and ‘After’ photos to track how effectively you’ve incorporated new habits and knowledge into your lifestyle2. A 150-200 word explanation detailing your transformational and the changes you’ve applied to your lifestyle.

How long does it take to gain access to the FORUM?Once you have registered and paid for the program, you can request access to the FORUM by clicking the respective tab in your dashboard. Your request to be added to the FORUM can take anywhere from 1-2 business days to be approved, as our team needs to manually check that each request is from registered participants. However, it can take longer if your registered name is different to your facebook name. If you would like to advise us of a name change, please contact [email protected].

Are there any fees involved in joining the Lifestyle Refresh Program?There is a one-off initial fee of $199, which can be paid-in-full or via AfterPay. This fee covers the cost of the supplement pack alone.

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How soon will I see results? Understanding your results will largely depend on what your goals are. As goals vary from person to person, there’s no one set answer to this question. However, as our Lifestyle Refresh Program is designed to change habits, the general understanding of re-writing habits is that it will take roughly 21 days to overhaul your old ways and replace them with new ways of thinking and acting. As such, within a few weeks time, you should start noticing changes to your lifestyle. Be consistent with the program, but try to remember that it’s not all about seeing results, it’s about feeling results too. We have designed the Lifestyle Refresh Program to include fitness tests, so you can feel the gradual changes and improvements in your fitness level as you progress.

I think my plan has too much food AND I am going to get fat? Food is fuel and consuming the right macronutrients will help to dictate the way your body functions, feels and performs. Our fuelling guides have been purposefully designed to align with your goal, whether that’s to get fitter or stronger. Trust the process and take note of the changes you notice in your body when given the fuel it requires to perform its best. However, if you’re still unsure and seeking more guidance, you can take full advantage of the live chats with our dietitian every second week.

I thought these fuelling guides were customised to me. Can I have a personal meal plan prepared? The fuelling guides designed for the Lifestyle Refresh Program have been created to macronutrient targets specific to your goals, fitness level and gender. Unfortunately, we cannot prepare a personalised fuelling guide for each individual entering our program. Our fuelling guides have been intentionally created to offer multiple alternative meal options, should you not like certain meals or ingredients.

Are these supplements okay to take while breastfeeding?We’ve designed the supplements to be friendly for breastfeeding, however, we recommend you check with your practitioner prior to taking any form of supplementation.

What if I don’t like something in my meal plan?We appreciate that everyone has different taste buds, dietary requirements and preferences when it comes to food. As such, our fuelling guides have been carefully designed to offer multiple alternatives of similar macro content per meal, to ensure everyone is satisfied and motivated to continue with the program.

Are there Vegan & Vegetarian fuelling guides? We certainly do have vegan and vegetarian options!

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How do I go away for a long weekend while doing the challenge and not lose all my hard work? The Lifestyle Refresh Program is all about creating healthier habits and changes you can sustain for a lifetime, not just a short time. As such, we don’t believe in restrictive diets or unrealistic programs that are likely to make you rebound to your old ways - Life is all about balance. However, if you’re looking for healthy tips to help you stay on track while you’re away, here are a few simple ideas:

• Pack healthy snacks in your handbag - such as protein bars, fruit, protein shakes, nuts etc.

• If you go out for lunch or dinner make healthier choices from the menu, get veggies instead of chips, or swap them forsweet potato, don’t order that dessert that you normally would.

• Make the most of our live chats - Harriet Walker will be doing a live stream focused on healthy eating while dining out

Do I have to be a member of a gym? Not at all! As part of the fitter and stronger programs, you’ll find ‘at-home’ and ‘outdoors’ training programs, that will allow you to train wherever you are. These programs are jam-packed with fantastic exercises that are equally as effective as using gym equipment!.

Can I do my own workouts? Of course, you can! Everyone has different passions and different hobbies, and including your own workouts into it will only help. Whether you play a team sport or like to indulge in other outdoor activities, we encourage you to continue doing exercises that interest you. If you get stuck, chat with our ASN experts.

Do I do this with a trainer or on my own? It’s completely up to you. If you are brand new to this, you can use a trainer to take you through all the main exercises so you know you’re getting the correct technique. However, our program has been designed for ALL fitness levels and understanding. We’ve got loads of tutorial videos and step-by-step processes to make it all the more easier for you to understand if you’re just starting out. Likewise, you’ll have the full support of our ASN team, your fellow participants and our Exercise Physiologist, Dan Conn.

Can I do F45 or Cross Fit and get the same results? You sure can. Both F45 and Crossfit or any other classes that keep you moving are a good mix of both resistance training and Cardio.

What is a good meal to have before I train?You want to try and consume a meal with a good source of carbohydrates and protein to ensure your body has sufficient fuel to burn. If energy stores are low, your body may sacrifice muscle as an energy source. You should always base your carbs around your sessions, ensuring carbs pre and post-workout.

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What is fasted cardio? Performing low-intensity cardio in a fasted state (eg. first thing in the morning on an empty stomach). When performing fasted cardio, the goal is to utilise fat as an energy source. We can achieve this by doing low-intensity cardio first thing in the morning before breakfast or straight after our training session when our glycogen stores are low.

What is HIIT?A quick 20-minute HIIT session will be a lot more beneficial than slogging yourself for a long period of time. For example, once you finish your long run, the fat burning process will stop. Whereas, after a HIIT session, you will keep burning fat throughout the whole day.

How long should I rest between sets? Depending on what you’re training and what your specific goal is, the training program will tell you how long to rest in between sets.

Why take protein powder? Protein is one of the best supplements for fat loss. You’ve just burnt up all your calories during exercise, you need to fuel it with protein, not only for better recovery but to stop you going into a catabolic state. It is great for snacks and in between meals to keep you full and stop those cravings. Most people can’t meet their protein intake, so it’s an easy option to get a few more calories in.

What’s the importance of BCAAs?The second most important supplement for training in order to increase lean muscle mass and performance is BCAAs. Best taken during your workout, it works by moving through the blood to the brain, lowering mental fatigue (and reducing the sense of tiredness). When you’re doing big weight training sessions, it is essential to use BCAAs to fuel your muscles, speed up recovery and decrease catabolism (loss of muscle).

How long will my supplement pack last? Will I have to repurchase this pack during the challenge? Depending on how often you train and use these supplements will determine how long the supplement pack will last. However, we highly recommend you continue to use these supplements to maximise results. Although, this is not compulsory to repurchase and will not affect any judging for the challenge.

Do I have to purchase the additional supplements recommended? No, you do not have to purchase any additional products during the challenge if you do not wish to. We will only suggest additional products to help you maximise your journey and results if you wish to purchase.

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Everyone uses pre-workout, should I take a pre-workout?You certainly don’t have to. However, it can help with performance and motivation to want to train. Varying in ingredients and style, there are many different types of pre-workouts available that have been designed to help improve strength, gains, focus, performance, energy and more.

I don’t normally eat breakfast, should I be?Breakfast is one of the most important meals of the day, and the most effective meal for fuelling your body with the nutrients it needs to start the day optimally and function at its best. It only takes two minutes to whip up a bowl of oats, make a smoothie or cook some toast. Having a well-balanced breakfast will not only give you energy, but it’ll also get your metabolism firing to help with your fat loss efforts. If you are training in the morning (especially weight training), you can risk burning into your muscle rather than fat stores. Get in a quick banana or protein shake when on the run before your session. This will not only increase strength but will help reduce the breakdown of muscle (catabolic state).

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Lifestyle Refresh Program Terms & Conditions• Participants must explain in 200 words or less how the Lifestyle Refresh Program has enabled them to transform their lives.Participants must also submit before and after photos.• Entry is open to Australian residents aged 18 years or over. Employees of Australian Sports Nutrition (ASN) and their immediatefamilies are ineligible to enter this competition.• The program commences on Tuesday February 5th 2019 and closes as stated on the competition page, Tuesday 16th April2019. (“Promotion Period”).• There is one major prize of $5000 to be won for female and male categories and two secondary prizes for each category of a$2000 holiday or holiday voucher, and $1500 RRP worth of supplements.• The winners for all prizes will be selected by Tuesday, April 30th 2019 at the offices of ASN. The promoter is ASN 13B, 5 MarkeriStreet, Mermaid Beach QLD.• Judges’ decision is final and no correspondence will be entered into.• All the required fields must be completed accurately.• The winner will be notified by phone and email.• Other costs, such as transfers, food, tips and excess, luggage fees is at the expense of the prize winner.• The total value of the prize pool is $17,000.• Prizes are non-transferable. The winner must abide by the competition Terms & Conditions.• The promoter will try to accommodate the winner’s choice of dates or will otherwise nominate a date.• The Promoter shall not be liable for any loss or damage whatsoever, which is suffered (including but not limited to indirect orconsequential loss) or for personal injury that is suffered or sustained, as a result of taking the prize. Except for any liability thatcannot be excluded by law.• The promoter reserves the right to disqualify any individual who appears to have tampered with the integrity or proper conduct ofthe competition.• Prize values are the recommended retail value as provided by the supplier and are correct at time of printing. All prize values arein Australian dollars.• All entries become the property of the promoter and the promoter may use the winners’ names, addresses and telephonenumbers for future competition, marketing and publicity purposes in any media worldwide without notice and without any feebeing paid, unless otherwise advised by the entrant.• To be eligible for the $1.3 million prize home from Endeavour Lotteries (endeavour) you must tick the box on application thatpurchases you a ticket into the prize home draw. This allows ASN to share your details with Endeavour Lotteries and no otherthird parties, which is required to purchase you a $10 ticket with Endeavour Lotteries. You will be emailed a digital lottery ticket.Your ticket numbers will be attached to the email in a PDF file. Some email account providers block attachments. Check youremail filter and turn off this feature if it is active. If you are still having trouble, contact our Customer Support team – [email protected], or call us on 1800 63 40 40 (Australia Free Call); 0800 44 22 35 (New Zealand Free Call);+617 3908 7295 (International) and we will send your tickets using an alternative method. After the draw, all winners are notifiedby phone and Registered Post. You can also view the draw results on the endeavour website after each lottery has been drawn. Ifyou have an email address registered, you will receive an email with the draw results..



• The following information details the conditions of entry into this Lottery including all relevant prize details. By purchasing aticket, it is deemed that all terms and conditions have been agreed to and accepted by the person whose name is completed onthe ticket or in the entry mechanism as the entrant (“Entrant”).• The Lottery will be open from 10:00am Australian Eastern Standard Time (“AEST”) on Friday 30th November 2018 and willcontinue until 7:00pm AEST on Wednesday 6th February 2019 (“Lottery Period”).• Entry in the Lottery is open to all Australian citizens and foreign persons (a foreign person being as defined within the ForeignAcquisition and Takeovers Act 1975 (Cth)) (“the Act”) who are at least 18 years old except the following persons who areprecluded from buying Lottery tickets: members of the Endeavour Foundation Board of Directors or the management committeeand any member of their immediate family (defined as the person’s spouse and family members residing at the same premisesas the person) ; persons directly engaged in conducting the draw of the art union and any member of their immediate familyexecutive staff and their immediate family; Endeavour Foundation lotteries staff and their immediate family; information systemsstaff and their immediate family; and the internal auditor/s and their immediate family and those persons otherwise excluded byoperation of the Charitable and Non - Profit Gaming Rule 2010 (Qld);• By entering the Lottery, the Entrant warrants they are not prohibited from accepting the prize. Lottery prizes are only transferableto the winner named on the ticket. Lottery winners may be required by Endeavour Foundation to travel to its Brisbane office toclaim the Lottery prize and effect handover of the prize. The cost and expense associated with any travel to the Brisbane office areto be borne by the winner.• Where the prize is land in Australia, an Entrant who is a foreign person and drawn as the winner of the Prize Home may berequired to obtain approval (at that Entrant’s own cost) from the relevant authority/s under the Act (and related or replacementlegislation relevant to the acquisition of land by foreign persons as in force at the Draw Date) to acquire and hold land in Australia,prior to being eligible to receive that prize. If such approval is required, that Entrant must promptly make application to the relevantauthority and obtain requisite approval within a reasonable time before that prize can be transferred to that Entrant. EndeavourFoundation may but is not obligated to assist. If such approval is not obtained or not obtained within a reasonable time asdetermined by Endeavour Foundation, the Entrant is deemed to have elected to accept an alternate prize as negotiated in goodfaith between the winner and Endeavour Foundation. Endeavour Foundation is not responsible for payment of any taxes or leviesimposed as a consequence of acquisition of land by a foreign person.• Endeavour Foundation is not responsible for any entry not received by it during the Lottery Period regardless of the reason.Entries will be deemed to be accepted at the time of receipt and not at the time of transmission. No responsibility will be takenfor lost tickets, late or misdirected entries. Endeavour Foundation is not responsible for technical difficulties with the entrymechanism and does not warrant that the entry mechanism will be available at all times.

FREQUENTLY ASKEDQUESTIONSEndeavour Foundation Terms & Conditions:The following terms and conditions apply to all participants who register for the challenge between 02/01/19 and 04/02/19.

For full terms and conditions, please visit:https://endeavourlotteries.com.au/current-lotteries/419-house-prize/terms-and-conditions


• The following information details the conditions of entry into this Lottery including all relevant prize details. By purchasing a ticket, it is deemed that all terms and conditions have been agreed to and accepted by the person whose name is completed onthe ticket or in the entry mechanism as the entrant (“Entrant”).• The Lottery will be open from 10:00am Australian Eastern Standard Time ("AEST") on 25th January 2019 and will continue until7:00pm AEST on Wednesday 3rd April 2019 ("Lottery Period").• Entry in the Lottery is open to all Australian citizens and foreign persons (a foreign person being as defined within the ForeignAcquisition and Takeovers Act 1975 (Cth)) (“the Act”) who are at least 18 years old except the following persons who areprecluded from buying Lottery tickets: members of the Endeavour Foundation Board of Directors or the management committeeand any member of their immediate family (defined as the person’s spouse and family members residing at the same premises asthe person) ; persons directly engaged in conducting the draw of the art union and any member of their immediate familyexecutive staff and their immediate family; Endeavour Foundation lotteries staff and their immediate family; information systems staff and their immediate family; and the internal auditor/s and their immediate family and those persons otherwise excluded byoperation of the Charitable and Non - Profit Gaming Rule 2010 (Qld);• By entering the Lottery, the Entrant warrants they are not prohibited from accepting the prize. Lottery prizes are only transferableto the winner named on the ticket. Lottery winners may be required by Endeavour Foundation to travel to its Brisbane office toclaim the Lottery prize and effect handover of the prize. The cost and expense associated with any travel to the Brisbane office areto be borne by the winner.• Where the prize is land in Australia, an Entrant who is a foreign person and drawn as the winner of the Prize Home may berequired to obtain approval (at that Entrant’s own cost) from the relevant authority/s under the Act (and related or replacementlegislation relevant to the acquisition of land by foreign persons as in force at the Draw Date) to acquire and hold land in Australia,prior to being eligible to receive that prize. If such approval is required, that Entrant must promptly make application to the relevantauthority and obtain requisite approval within a reasonable time before that prize can be transferred to that Entrant. EndeavourFoundation may but is not obligated to assist. If such approval is not obtained or not obtained within a reasonable time as determined by Endeavour Foundation, the Entrant is deemed to have elected to accept an alternate prize as negotiated in goodfaith between the winner and Endeavour Foundation. Endeavour Foundation is not responsible for payment of any taxes or leviesimposed as a consequence of acquisition of land by a foreign person.• Endeavour Foundation is not responsible for any entry not received by it during the Lottery Period regardless of the reason.Entries will be deemed to be accepted at the time of receipt and not at the time of transmission. No responsibility will be taken forlost tickets, late or misdirected entries. Endeavour Foundation is not responsible for technical difficulties with the entry mechanism and does not warrant that the entry mechanism will be available at all times.

FREQUENTLY ASKEDQUESTIONSEndeavour Foundation Terms & Conditions:All participants who register for the challenge between 05/02/19 and 09/02/19 will be entered into a supplementary Endeavour Lottery draw.

For full terms and conditions, please visit:https://endeavourlotteries.com.au/current-lotteries/420-house-prize/terms-and-conditions


For participants who register for the challenge between 02/01/19 and 04/02/19:

• Competing periods for the lottery ticket they will be receiving: Lottery #419 ticket sales close 7.00 pm (AEST) 6 February 2019• When will it be drawn: 11.00 am (AEST) 13 February 2019• Total prize pool value $1,326,535• Who is the promoter: Endeavour Lottery #419 (“the Lottery”) is conducted by Endeavour Foundation ABN 80 009 670 704 of POBox 3555, Tingalpa DC, Queensland 4173. The Lottery is promoted in aid of Endeavour Foundation’s charitable causes.• Permit numbers for that lottery: Lottery #419: QLD Licence No 29762. ACT Permit No. R 18/00163, VIC Permit No. 10562/18,NSW Permit No GOCAU/2072.

For participants who register for the challenge between 05/02/19 and 09/02/19:

• Competing periods for the lottery ticket they will be receiving: Lottery #420 ticket sales close 7.00 pm (AEST) 3 April 2019• When will it be drawn: 11.00 am (AEST) 10 April 2019• Total prize pool value $1,280,674.75• Who is the promoter: Endeavour Lottery #420 (“the Lottery”) is conducted by Endeavour Foundation ABN 80 009 670 704 of POBox 3555, Tingalpa DC, Queensland 4173. The Lottery is promoted in aid of Endeavour Foundation’s charitable causes.• Permit numbers for that lottery: Lottery #420: QLD Licence No 29762. ACT Permit No R 18/00203, VIC Permit No 10700/18.NSW Permit No GOCAU/2091

FREQUENTLY ASKEDQUESTIONSEndeavour Foundation Terms & Conditions:

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38 R ETAI L STORES o r onl in e atASN. COM. AU

ASNLIFESTYLEREFRESH.COM.AU

38 RETAIL STORES OR ONLINE ATASN.COM.AU

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FAQ Frequently Asked Questions - asnlifestylerefresh.com.au · We’ve got loads of tutorial videos and step-by-step processes to make it all the more easier for you to ... not only