What is GetCommandoFit?
The GetCommandoFit™ program is a 13 week health and fitness journey that starts with a unique one week benchmarking and education week before commencing a 12 week training and nutrition plan. Developed by Commando Steve and his team of experts, the training program draws on Steve’s experience as a top CrossFit athlete and ex-Commando in the Special Forces. The nutrition and food plan have been developed based on Steve’s own nutrition and food practices. GetCommandoFit™ is a one-off payment of $199 or $18.90 per week for 13 weeks.
How does GetCommandoFit™ work?
We start and finish the 13 week journey together. First there is a one week benchmarking and education week during which Commando Steve will teach you the fundamental movements that make up your workouts during the program. It’s vitally important that you learn and practice these before starting the program.
Commando Steve and our nutritionist Kelly Richardson will also take you through a number of video tutorials to educate you about good nutrition and healthy eating.
After benchmarking you’ll be ready to start your 12 week workout and eating plan. Each week you’ll receive your work out and meal plans, recipes and shopping list on the Thursday prior. Throughout the program Commando Steve will motivate you with his own ‘core values’ and equip you with the skills to make better health and lifestyle choices for your future.
What is the GetCommandoFit™ benchmarking and education week?
Benchmarking and education week is unique to the GetCommandoFit™ program and it’s crucial to your success that you take part. During this week Commando Steve will teach you the fundamental movements that will make up your workouts during the program.
For many of you this will be a new type of exercise so it’s really important you learn and practice, practice, practice, before the program begins. For those of you who are already doing a similar type of training its worth taking part so you can check on your form and technique. The better your movement the more likely you are to see results and the less likely you are to injure yourself.
This preparation week will also help to assess your fitness levels to make sure you’ve chosen the right level of training program. At the end of our benchmarking and education week you will do your first benchmarking workout. You must put your results into the program as these statistics will be how we track your performance and improvement over the whole 12 week program.
We also talk all things nutrition during benchmarking and education week. You’ll have access to our extensive nutrition library and videos from the day you sign up however during benchmark week Commando Steve and our nutritionist Kelly Richardson will also take you through the video led nutrition tutorials to educate you on good nutrition and healthy eating. For some of you this will be a whole new way of shopping, preparing, cooking and eating. We want to educate you about the importance of knowing and understanding what you are fuelling your body with.
What is a GetCommandoFit™ Squad?
Unique to GetCommandoFit™ is the ability to join up as a ‘Squad’ or team. Coming from an Army background Steve knows how beneficial working as a team can be. It creates camaraderie, builds community support and drives competition. You can join up with your own group or you can join an ‘open’ squad once you’ve signed into the program. Your Squad will pick its own emblem and compete against other squads to work its way up the leader board for bragging rights, collect GetCommandoFit™ Points and raise its GetCommandoFit™ Status.
Can I do GetCommandoFit™ if I’m under 18?
With permission from a parent or guardian you can participate in the program. When you click yes on our ‘terms and conditions’ page at sign up you will be verifying that you have received permission to participate.
Yes you can access the program from anywhere in the world. Payment will need to be via credit card and in Australian dollars. Please note: all measurements throughout the program including distance and recipe ingredients use the ‘metric system’.
I will be on travelling for business or on holidays for some of the GetCommandoFit™ program, is it still worth me doing?
Absolutely! GetCommandoFit™ uses the latest technology so your program is available on all your mobile devices. If you’re not able to prepare your own food for a time during the program that’s ok, we’ve included some guides to dining out so as long you stick to the principles and use the portion guide you’ll be fine! The Nutrition Library also has loads of information on the types of foods to avoid that will help you make better choices.
Depending on which training level you’re doing there may be some equipment required however these can be swapped out for other exercises whilst you’re away. A lot of hotels have their own gym or access to a gym, you can even work out in your room and there is always the great outdoors! Just because you’re travelling doesn’t mean your training has to stop, it’s about being committed and finding ways around the obstacles.
What if I don’t register in time for the start of the program?
If you miss registration for this program you will need to wait until the next program. The GetCommandoFit™ journey kicks off with everyone together for a number of reasons. We don’t want anyone to miss out on the benchmarking and education week because it’s so important you learn those fundamental exercises from the start. We also have things like the Squads leaderboard and the Commando Points and Commando Status that start from day one of the program.
I am a fitness professional (personal trainer, gym owner, fitness instructor), can I do the program?
Absolutely! As a fitness professional, you will have an even better insight to the great benefits of the program for your own health, fitness and well-being. However, you won’t be able to use it to train others. The program is individually tailored to each person so what may work for you may not work for others. Also this is a bespoke program extensively developed and owned by us, for our own exclusive use, so we own all the rights and will do everything we can to protect it and ensure its integrity.
Can I promote my professional services, company or brand?
The GetCommandoFit™ program is about individuals reaching their health and fitness goals. It is not a platform to promote your own services or brand. Any promotional or sales messages in forums and other areas will be removed and repeated to occurrences may result in a termination of membership. GetCommandoFit™ reserves the right, in our complete discretion, to take any action it sees fit with regards to any inappropriate, offensive or unacceptable material posted to the website and program.
How do I sign up for GetCommandoFit™?
You can sign up to the GetCommandoFit™ program by clicking on any of the ‘Join Now’ buttons throughout the GetCommandoFit™ website. You will be directed to the sign-up page where you have the option to pay $199 upfront or weekly instalments of $18.90 for 13 weeks.
How can I pay for GetCommandoFit™?
We offer a number of secure payment options. You can pay using your credit or debit card – you can also pay via your PayPal account.
What credit cards do you accept at GetCommandoFit™?
We accept Visa and MasterCard payments directly via our website.
Can I pay with my American Express card?
Yes, but only via your PayPal account. You’ll need to choose PayPal as the payment option and make sure your card is linked to your account.
Will my credit card details be safe?
Of course, we take protecting your personal data very seriously. Your credit card and billing information is kept safe and is stored in compliance with safety and security standards set by the credit card industry.
What if I don’t have a credit card?
If you don’t have a credit card, we accept debit card payments (Visa or MasterCard). You can also pay via your PayPal account.
Can I pay by bank deposit?
Unfortunately we do not currently accept payments directly deposited into our bank account.
Can I pay in instalments?
Yes. You can choose to pay 13 weekly direct debit instalments of $18.90. When paying by instalments the total amount payable for the GetCommandoFit program is $245.70 (‘Total Amount’).
By choosing to pay in instalments you acknowledge that you are entering into a non-cancellable and non-refundable 13 week payment plan with GetCommandoFit and that we will continue to debit your account until the Total Amount has been recouped.
When will the instalments start and finish?
Your first instalment payment is made on the day that you sign up. You will then be charged the instalment amount on the same day each week for the following 12 weeks. The total instalment period from start to finish is 13 weeks.
As a general rule, GetCommandoFit memberships are non-refundable. We do not grant refunds if you change your mind and we do not transfer memberships between Missions.
If the GetCommandoFit program is unavailable, due to a fault of our own, for more than 3 consecutive days, and we are unable to deliver the information in the GetCommandoFit program by any other means (e.g. email or social media), a refund may be granted upon request by emailing [email protected]
What happens if I miss a payment?
We understand that sometimes due to no fault of your own things can and do get missed. If you miss a payment, don’t worry, we will notify you straight away so that you can rectify the problem. We will then make a further 3 consecutive attempts each day at processing your payment. Failing this, your account will be suspended until a payment is made.
Please note that despite any temporary suspension in these circumstances, the GetCommandoFit™ program will continue to roll on without you and you will have forfeited the days missed. Once a working payment method is provided you will be charged the total amount of days missed despite not having enjoyed the benefit of the GetCommandoFit™ program on those days.
What’s included in my membership on the GetCommandoFit™ program?
The GetCommandoFit™ program runs for 13 weeks. It includes 1 week of Benchmarking and Education, where you’ll learn all about nutrition and the fundamentals of GetCommandoFit™ training. You will then receive 12 weeks of 7 day workout plans and meal plans tailored specifically to your body and lifestyle, including recipes and shopping lists. Each week you will receive a motivation video from Steve to help keep you focussed. You’ll have access to Commando Steve and our panel of experts via live chat sessions, which includes a nutritionist, sport scientist and chef. You will also have at your fingertips, performance analytics to measure and monitor your progress.
Can my partner and I share the program?
GetCommandoFit™ is tailored to each individual’s body type, lifestyle and personal goals, from which the workout plan and meal plans are delivered. So you won’t be able to share the program.
When do I receive my Receipt of Payment?
Final Receipts will be issued approximately one week after the completion of the 13 week GetCommandoFit™ Mission. The receipt will be emailed to your signup email address.
Can I access GetCommandoFit™ on my phone?
Yes. GetCommandoFit™ is built on a responsive HTML platform, meaning you can view it on your mobile device without having to download any additional software or mobile App.
Can I access GetCommandoFit™ on my iPad or tablet?
Yes. GetCommandoFit™ is compatible with iPads and tablets.
How much data will I use?
GetCommandoFit™ is packed with rich content including lots of videos and photos. Our videos display a time code, so you know how long they are before you watch them. Videos are streamed from our server, so whilst you’re not downloading the actual video, you are using data to do this. We recommend checking your internet plan with your service provider to ensure you have a sufficient download limit.
What Browser do I need to be using?
We recommend the latest browsers; IE8+, Chrome, Safari, Mozilla Firefox. Newer browsers are faster, safer and allow you to have a better online experience. We support all versions of iPad and IOS. We do not support IE6, IE7. Blackberry phones will probably have an issue due to their poor displays.
Do I have to have to have a Facebook, Twitter or Instagram account to join GetCommandoFit™?
No, you don’t. You can join by creating a new account on sign up.
Can I sign in through my Facebook, Twitter and Instagram accounts?
Currently you can’t sign in using your social media accounts. It’s something we’re working on and it will be available the near future.
Can I post on my social media from the GetCommandoFit™ program?
Not directly through GetCommandoFit™.
Can I keep my GetCommandoFit™ program details private from my Facebook, Twitter and Instagram accounts?
The platforms aren’t integrated, so yes, it is private from your Facebook, Twitter and Instagram.
Is my information and data kept private?
Can I do GetCommandoFit™ anonymously?
Of course, you have the option to keep your personal information and results of your GetCommandoFit™ journey private. Simply change your settings to private in your Account Settings pages.
How do I change my password?
You can change your password at any time in your Account Settings in the My Details tab.
I have forgotten my password?
If you have lost or can’t remember your password, click on the ‘I’ve lost my password’ link on the GetCommandoFit™ log in page. You will be prompted to enter the email address you used to sign up to GetCommandoFit™. We will send you an email with a link to reset your password.
Whilst the training program does assume that you would have access to a gym and exercises therefore reflect this, if you aren’t with a gym some of the exercises can be adapted. GetCommandoFit™ includes strength, gymnastics and cardiovascular training. The strength exercises in particular will require some weights. For Get Active, you will not need any exercise equipment. A dowel or a broom handle to practice some fundamental movements is all that you will need. For Get Fit, a set of dumbbells and a speed rope will see you through the program. For Get Fit intermediate and Advanced, access to a gym, or equipment purchased on the GetCommandoFit™ online shop will help you get the most out of the program.
How fit do I need to be to do the GetCommandoFit™ program?
You are required to have some level of fitness to perform the workouts prescribed in the program. If you’re unsure about your fitness level, the state of your health, or if you have any pre-existing medical conditions or injuries, we recommend you seek appropriate advice from a healthcare professional before starting the program.
How will I know which level of GetCommandoFit™ program to do?
During the sign-up process you will be asked to choose a fitness level based on their description. If you find it is not right for you, you can change your level at any time throughout the course of the program in your Exercise and Meals setting.
The Get Active program is suited to those who do not exercise regularly, or are looking to get get started with their fitness journey. You should consider doing the Get Active program if you’re looking to lose weight, get fit, build strength, or just get back into shape. It consists of three to five workout days per week.
The GetCommandoFit™ Get Active program runs for 13 weeks. You get one week of education and benchmarking where you’ll learn all about nutrition and Commando Steve will take you through the fundamentals of GetCommandoFit™ training. You get 12 weeks of easy to follow meal plans and recipes, a 12 week workout plan with step-by-step workout instructions, including exercise and demonstration videos. You also receive weekly motivation videos from Steve. Performance analytics allows you to monitor your fitness progress, body shape and weight loss. You will have access to the Commando Community support forums, and live chats with members of the GetCommandoFit expert team.
What does the Get Fit program involve?
The Get Fit program is suited to those who do some exercise regularly. You should consider doing the Get Fit program if you’re looking to lose weight, get fit, build strength, or just get back into shape. It consists of three to five workout days per week and uses dumbbells and a skipping rope throughout the program.
The GetCommandoFit™ Get Fit program runs for 13 weeks. You get one week of education and benchmarking where you’ll learn all about nutrition and Commando Steve will take you through the fundamentals of GetCommandoFit™ training. You get 12 weeks of easy to follow meal plans and recipes, a 12 week workout plan with step-by-step workout instructions, including exercise and demonstration videos. You also receive weekly motivation videos from Steve. Performance analytics allows you to monitor your fitness progress, body shape and weight loss. You will have access to the Commando Community support forums, and live chats with members of the GetCommandoFit expert team.
What does the Get Fit Intermediate program involve?
You should consider doing the Intermediate program if you’re seeking more variety and dramatic results from your training. It consists of six workout days and one rest day. You’ll use weights and exercise equipment to shape and tone your body, build strength and muscle definition. If you haven’t been working out for at least a few months, we recommend you first complete the GetCommandoFit™ Get Active or Get Fit Program.
The GetCommandoFit™ Get Fit Intermediate program runs for 13 weeks. You get one week of education and benchmarking where you’ll learn all about nutrition and Commando Steve will take you through the fundamentals of GetCommandoFit™ training. You get 12 weeks of easy to follow meal plans and recipes. Your 12 week workout plan includes bonus ‘Commando Kicker’ exercises designed to challenge you, step-by-step workout instructions, exercise demonstration and motivational videos. You can track your overall personal fitness progress, as well as your strength, gymnastics and cardiovascular development. You will have access to the Commando Community support forums, and live chats with members of the GetCommandoFit™ expert team.
The Get Fit Advanced program is for those who are serious about their training and those looking for a new, challenging and varied training program. It is aimed at increasing your work capacity, getting you fitter, faster and stronger. It’s also suitable for those looking to gain weight and increase their muscle mass.
The GetCommandoFit™ Get Fit Advanced program runs for 13 weeks. You get one week of education and benchmarking where you’ll learn all about nutrition and Commando Steve will take you through the fundamentals of GetCommandoFit™ training. You get 12 weeks of easy to follow meal plans and recipes. Your 12 week workout plan includes ‘Surprise Sleeper’ workouts designed by Steve to challenge even the most elite athletes. You’ll also receive step-by-step workout instructions, exercise demonstration and motivational videos. Discover your relative strengths and weaknesses through performance analytics. Track your strength, gymnastics, and cardiovascular development. Monitor your overall metabolic conditioning. You will have access to the Commando Community support forums, and live chats with members of the GetCommandoFit™ expert team.
How often do I need to train on GetCommandoFit™?
Programs vary between three and six workout days and one rest day per week. Intermediate and Advanced program participants can expect to train six days per week and choose to work-a-weakness on their rest day. Get Active and Get Fit will have a minimum of three workouts days per week. We’re all different, and fitness levels can vary dramatically from person to person, so we recommend you listen to your body and rest if you need to. Look after your body so that it can look after you.
Can I change my training program?
Yes, you can change between Get Fit, Get Fit Intermediate and Get Fit Advanced at any time during the course of the Get GetCommandoFit™ program.
What is a GetCommandoFit Squad?
For many people, training as part of a group is more effective. The aim of squads is to create a community of like-minded people to inspire, challenge and motivate each other. Once you join GetCommandoFit™ you can form your own squad, join an 'Open Squad' or join Commando Steve's. Squads are perfect for groups of friends, colleagues, sporting teams and mother’s groups. You can monitor your squad’s progress, compare and compete against other squads.
What are GetCommandoFit™ Points?
You can earn GetCommandoFits™ Points with every workout. The harder you train, the more points you earn. You will be able to see your progress on the GetCommandoFit™ leaderboard. These points are only valid for the duration of the program (13 weeks).
What is GetCommandoFit™ Status?
Your GetCommandoFit™ Status is separate from GetCommandoFit™ Points. Your status is based on your participation in GetCommandoFit™ Missions. The more workouts and missions you complete the higher your status becomes. Entry status for everybody is Recruit. Your status will be carried over from mission to mission. Work your way up from Recruit to Commando.
What are GetCommandoFit™ Missions?
Each 13 week Health and Fitness journey is called a Mission.
What should I consider before signing up to the GetCommandoFit™ program?
Before starting any new training and eating plan we suggest you seek medical advice. You could request a general check-up – which may involve giving a medical history and family history, partaking in a physical exam and confirmatory blood tests.
I’ve had a heart condition/stroke or other serious medical condition, can I still do the program?
If you have a history of heart conditions, or any other health-related condition, it is imperative you seek medical advice BEFORE starting the program. We advise you to discuss the program in detail with your doctor and adapt it to suit your condition. Remember at GCF we believe nutrition underpins everything so even if you are forced to do a limited version of the training program or indeed not to follow the training program at all, you will still benefit greatly from following the nutrition plan.
I have high blood pressure can I still do the program?
One of the major benefits of the GetCommandoFit™ Nutritional Program is that it cuts out all refined and all poor-quality packaged foods and instead focuses on fresh nutrient dense produce that will provide you with an abundance of vitamins, minerals, and good quality fats, carbohydrates and proteins and is aimed to help improve your health. However, we do still strongly suggest that you seek the professional advice of a health practitioner, nutritionist or dietician before you make any changes to your current diet and lifestyle and we do not suggest that you discontinue taking any medication you might have been advised to take.
I have high cholesterol, can I still do the program?
One of the major benefits of the Get Commando Fit Nutritional Program is that it cuts out all refined and all poor-quality packaged foods and instead focuses on fresh nutrient dense produce that will provide you with an abundance of vitamins, minerals, and good quality fats, carbohydrates and proteins and is aimed to help improve your health. However, we do still strongly suggest that you seek the professional advice of a health practitioner, nutritionist or dietician before you make any changes to your current diet and lifestyle and we do not suggest that you discontinue taking any medication you might have been advised to take.
With any kind of prior or existing injury it is important you speak to your health care professional BEFORE you begin the program. Because everyone’s circumstances are different, it comes down to individual assessment which due to the general nature of online training is not possible on the GCF program. By working with your health care professional to understand what the underlying issues are for your particular circumstances, they can help adapt the program to suit you and prescribe any additional prehab or rehab exercises to help remedy the problematic areas.
I have diabetes, can I still do the program?
The GetCommandoFit™ Nutritional Program is suitable for those that have diabetes. As the Program is a low carbohydrate plan the glucose response will vary for person to person and meal to meal so we suggest that you follow the plan to a level that your are comfortable with and that you listen to your body’s needs. The program will encourage you to eat plenty of good quality whole foods and as a rule the program will include low GI meals and snacks. However, we strongly advise that you seek advice from your health practitioner, nutritionist or dietician before commencing the program.
I have had lap band surgery, can I still do the program?
First of all we must stress that you must get doctors clearance before starting the program and should follow any advice given to you by your health practitioner. You should also continue to take any vitamins, minerals or supplements that you have been advised to take but your Dietician, Nutritionist or Doctor. The program only includes nutritious whole foods and will provide you with good quality proteins, fats and carbohydrates. You will of course need to make some adjustments so that the nutrition plan is suitable for you.
Here would be the changes that we would suggest you make to your meal plan:
• Avoid any foods that you know to cause you discomfort, including particularly fibrous foods. These can be swapped with another fruit or vegetable that you are more comfortable with.
• You might find that the meal portions are too large for you, simply take things nice and slow. You can always split your meals into two and have smaller but more frequent meals.
• Any meat that you struggle with, swap for a protein that you feel more comfortable with.
• Number one, assess how you feel each and every day and adapt the plan to your needs.
I am pregnant, can I do the program?
In most cases, and under the guidance of a medical professional, the GetCommandoFit™ Nutritional Program is suitable for those who are pregnant. One of the major benefits of the GetCommandoFit™ Nutritional Program is that it cuts out all refined and all poor-quality packaged foods and instead focuses on fresh nutrient dense produce and does not exclude any vitamins, minerals or macronutrients that are essential to your gestational health. We suggest that you listen to your body and energy levels and you might want to include more good carbohydrates than what is suggested on the plan such as fresh fruit, sweet potato, carrots, squash etc. Also understand that over the program your body is developing and changing and your energy needs may differ so whilst you might want to use the recipes for inspiration, your portion sizes may increase as the program progresses. However we also strongly advise that you get in contact with your health practitioner to tell them exactly what you will be doing and get the all clear before making any changes to your diet and training if you are pregnant or lactating.
In terms of the training program, again we suggest you seek medical advice first, and if you decide to participate in the program do so under the guidance of your GP or Paediatrician. Whether or not the program is right for you when you are pregnant depends on your individual circumstances and requires an individual assessment. Due to the general nature of an online program GetCommandoFit™ cannot provide this. When discussing the program with your health professional you should consider things like; what trimester/s of the pregnancy you are in and will be in during the program. Your fitness level, your training regime, its intensity and the type of training you were used to prior to your pregnancy. You also need to consider any other medical conditions. Sports Medicine Australia offers some good information about training when you’re pregnant. Visit their site at www.sma.org.au
I am breastfeeding, can I do the program?
One of the major benefits of the GetCommandoFit™ Nutritional Program is that it cuts out all refined and all poor-quality packaged foods and instead focuses on fresh nutrient dense produce and does not exclude any vitamins, minerals or macronutrients that are essential to your gestational health. We suggest that you listen to your body and energy levels and you might want to include more good carbohydrates than what is suggested on the plan such as fresh fruit, sweet potato, carrots, squash etc as your energy needs are different from the average person as you are supporting someone else as well as yourself. However we also suggest that you get in contact with your health practitioner to tell them exactly what you will be doing and get the all clear before making any changes to your diet and training if you are pregnant or lactating.
I am gluten intolerant/coeliac, can I do the program?
Absolutely. Although we do include a few gluten containing items in the program, we suggest that you simply swap those for a high quality gluten free products. Examples of substitutions include swapping the wraps we recommend – a brand called ‘Mountain Bread’ – for some high quality gluten free wraps or use lettuce wraps instead. We also suggest (you probably do this already) that you read all food labels for added gluten eg. Soy Sauce and always make sure you are purchasing the ‘gluten free’ option.
I am lactose intolerant, can I still do the program?
Absolutely, whilst we include some dairy in the program this can always be swapped for a dairy free alternative. Examples of substitutions include – yoghurt can be swapped for good quality lactose free or coconut yoghurt, milk can be swapped for plant based milk, ghee can be swapped for coconut oil and cheese can be swapped for dairy free cheese or another great fat such as avocado or nuts and seeds.
I suffer from IBS/Crohn’s disease/ulcerative colitis, can I still do the program?
You can still do the program if you suffer from any digestive or bowel issue as long as you have the illness under control and are not currently in a state of ‘flare up’ or discomfort. We do not suggest that you include any foods that might exacerbate or flare up your condition and we recommend that you make any changes that you feel are necessary so the program is suitable to your needs. However, we highly recommend that you talk to your health practitioner before making any changes to your diet or lifestyle before you commence the program.
I suffer from other medical conditions, food allergies or intolerances, can I still do the program?
Our GCF program can be catered to those that do not tolerate soy, gluten, lactose or casein by making simple changes to the recipes provided. If you have food allergies and intolerances, especially one’s not mentioned please your knowledge and experience to swap out food items that you might be sensitive to. The program focuses on whole nutrient dense foods and we always hope that we will be able to cater for your individual needs. However, we highly recommend that you talk to your health practitioner before making any changes to your diet or lifestyle before you commence the program.
For more information about the suitability of the GetCommandoFit™ Nutritional Program for your needs, please see our terms and conditions at https://getcommandofit.com.au/terms
What are GetCommandoFit™ UNITS?
The GetCommandoFit™ nutrition program uses a system called UNITS to calculate how much energy (food and drinks) you should consume each day. Our program is based on eating good sources of protein, fats and carbohydrates in each and every meal, these are called macronutrients. A UNIT is a measure of a macronutrient. With the information you’ve given or will give us at sign up, we will tailor the nutrition plan to meet your individual needs by calculating the amount of UNITS you need to consume each day. The meal plan you’ll receive each week will be tailored to your individual UNIT program.
Can I change my UNIT plan during the GetCommandoFit™ program?
Your nutrition plan is tailored to your individual energy needs based on the information you give us at sign up. Unless you make a mistake with the information you give us during sign up, we do not recommend you change your UNIT plan during the program. Regardless of your goals; weight loss, weight gain, your energy needs should not change throughout the program. If you do change your plan you may notice your progress stalls or that your energy levels drop.
Like any new eating and training regime it will take time to take effect. However everyone is different so we want to encourage you to listen to your body. If after a couple of weeks you still find yourself hungry or tired, we suggest you add another snack to your day to see how this affects your energy levels. You should also consider things like how much sleep you are getting and how much caffeine you are consuming. On the other hand if you’re finding the portion size too big, that’s ok just eat until you have had enough. You may actually find over the course of the program as your fitness increases and your body starts to function better that you actually need the bigger portions.
With any questions and concerns about your nutrition plan we encourage you to use the forums and get involved in the live chats when our experts are online and if you are still unhappy with the units plan that you are on please just contact us and we will see what we can do, our goal is to help you get the best out of the 12 weeks.
If I am doing the GetCommandoFit™ Nutrition Program with my partner and we are on different UNIT plans, can we still cook the same recipes?
Yes you can. If there are no other nutrition variables e.g. one of you is a vegetarian or lactose intolerant, your recipes will be the same except for the ingredient amount or portion size. It’s here that you will just need to apply some logic and maths should you choose to cook together. For recipes that make multiple serves like soups, Shepherd’s Pie, Moussaka etc the ingredient amounts will be the same and only the portion size that will change.
I am a vegetarian, can I still do the program?
Absolutely, we include plenty of delicious vegetarian options and have designed an exciting and varied GCF Nutritional Program for you. We have aimed to make each meal a ‘complete’ protein meal and include lots of nuts, seeds, legumes, organic soy, dairy and eggs. The recipes are simple to adapt so if there is something you do not eat we are confident that you can amend the meal to suit your diet.
I am a vegan, can I still do the program?
Whilst there are some vegan meals on the GetCommandoFit™ Nutritional Program we have not included a full vegan plan and some vegetarian meals will contain eggs or dairy. We are confident that if you wanted to follow the program you could make suitable adaptations to the vegetarian plan to allow it to work for your diet.
Why do vegetarians get to have brown rice and meat eaters don’t?
Vegetarians have the allowance of including brown rice (a grain) in their nutrition plan so that when combined with a legume or bean they have a source of ‘complete protein’ that non-vegetarians will be able to get quite easily from consuming meat and meat products.
How is the GetCommandoFit™ Nutrition Program tailored to me?
At the start of the program, in your benchmarking week, you will be asked a series of questions, we take the answers that you give and produce a tailor made program to meet your individual goals and needs, taking into account your current measurements and activity levels on a daily basis. After your weekly menu is delivered you have the option to swap and change meals and snacks, this will update your weekly shopping lists and allows the program to be tailor made to you.
Do I have to count calories or weigh my food?
You do not have to count calories in the GetCommandoFit™ Nutrition Program, we’ve done all of the hard work for you and looked at the energy in all of the food items included in the program. Although we will not ask you to calorie count we strongly suggest that you use a set of kitchen scales and in the first couple of weeks you weigh your portions as the specific amounts in the ingredients are designed to help you with your goals over the 12 week period.
Do I get a cheat day?
No, you do not get a cheat day on the GetCommandoFit™ Nutrition Program! We believe that the plan is delicious and diverse and offers a wide variety of fantastic meals. In fact we have seen that after following the program for 12 weeks participants want to continue eating the way we have suggested. If over the 12 weeks you fall off track or eat something that is not on the plan we simply suggest that you start following the program again as soon as you can and get back on track!
I want to put on weight
Fantastic! We have designed the program so that it is specific to your goals, needs and wants. The program is full of great quality protein, fats and carbohydrates and when the nutrition plan is followed in conjunction with the workouts your body will be able to grow muscle and develop. With that in mind the program is designed to give you the optimal muscle mass for YOUR frame and body so if you have always been a naturally lean person with a smaller muscle mass please do not expect to instantly look like Commando Steve!
I want to lose weight
If you want to lose weight and have fat on your body to lose then chances are if you stick to the program you will lose weight. We have seen from testing that those who wanted to lose weight achieved this goal over the program. When you make positive changes to your diet and lifestyle most people experience weight loss a great side effect. The great thing about the GetCommandoFit™ Nutritional Plan is that it’s designed to help you maintain muscle mass and get your body fat to its optimal level. You might achieve this in 12 weeks or you might achieve it over a number of challenges depending on what your goals are and where you are at currently.
Is the program Paleo?
The GetCommandoFit™ Nutrition Program follows the Paleo concept in that it has a whole-food based approach and focus on unprocessed foods as close to their natural state as possible. It is also high protein, relatively high in good fats and low carbohydrate. We use lots of good quality proteins like meat, eggs, good quality fats such as nuts and avocado and an abundance of fresh fruit and vegetables. We also include some grains, such as Mountain Bread wraps as well as a little dairy, this is for convenience and taste and is entirely optional so if you follow a ‘Paleo’ diet you can adapt the GetCommandoFit™ Nutrition Program to suit you.
Will I have to give up alcohol?
We suggest that to have the clarity and mindset to complete the challenge that you abstain or reduce your alcohol consumption for the Program’s duration.
Am I allowed coffee and beverages containing caffeine?
For the full list of inclusions and exclusions you’ll need to sign up to the Program, however here’s a hint – Commando Steve enjoys coffee in moderation!
Are vitamins, minerals and supplements required?
The GetCommandoFit™ Nutrition Program follows a whole-food based approach and we focus on unprocessed foods as close to their natural state as possible. It is also high protein, relatively high fat and low carbohydrate. We use lots of good quality proteins like meat, eggs, good quality fats such as nuts and avocado and an abundance of fresh fruit and vegetables meaning you will be provided with ample vitamins, minerals and antioxidants. However if you currently take supplements on the advice of a nutritionist, dietician or health practitioner, either for a medical condition or for any other reason please continue to use them or seek the advice of a nutritionist, dietician or health practitioner.
Can I eat out and have a social life on the GetCommandoFit™ Nutrition Program?
Absolutely! We see socialising as an important part of your life and we will show you how you can adapt everyday social situations so you can continue to follow the plan and still enjoy time away from your kitchen.
Can I change my daily meal plan if I don’t like or don’t want to eat something?
Yes of course! You can use the ‘swap out’ function in your menu plan to change anything you really don’t like. All the recipes on your meal plan are tailored to your UNIT plan and are complete in terms of your macronutrient intake so you can swap in anything you like to the same value. As all the meals and snacks are complete, you can repeat the same meal or snack over and over if you like it or find it convenient. The only exception to this rule is the very few processed foods we have allowed such as rice cakes and bread wraps. If you continually swap these in to your plan you may see your progress stall or slow down.
The recipe library can also be sorted by a number of different categories like chicken, beef, vegetables etc. If you have something in the fridge you want to use up this is a very hand function. Remember as well that any change you make to your food plan will automatically be updated in your shopping list.
Can I make up my own meals and snacks?
Yes absolutely, and after a couple of weeks on the program when you have the hang of the nutrition and UNITS we encourage you to do so. We’ve included in your program a ‘Quick Snack Guide’ so at a glance you can make up your own snack. There is also a UNIT table that gives you the breakdown of protein, fats and carbohydrates in hundreds of different ingredients so you can use this to create your own recipes.
At GetCommandoFit we aim to give you the knowledge to make long lasting change to your eating habits. Take the time to go through all the information in the Nutrition Library as this will help you to make better choices in the future.
How much time do I need to spend cooking on the GetCommandoFit™ program?
If you’re not a big fan of cooking then the amount of shopping, cooking and preparation needed for this program may be a little new to you but it’s worth it! The program is based on ‘wholefoods’ – by that we mean foods in their most natural state which means you will be preparing and cooking nearly all of your meals from scratch. This is often referred to as ‘clean eating’. Give it a shot, stick with it for a few weeks and take note of how your body will respond to being fuelled with clean foods. Your energy levels will go through the roof, you’ll sleep better, have better concentration and very soon you will start to notice the physical changes.
The key to success on GCF is planning and preparation! Use the ‘Get Ahead’ and ‘Stay Ahead’ checklist created for you. Putting aside a few hours on your weekend to prepare meals ahead will pay you back during the week when things get hectic.
If you really don’t like cooking or have other challenges that prevent you from cooking every day, consider making larger serves of the ‘make ahead’ and ‘freezable’ recipes to store in the correct portion size in the fridge and/or freezer ready to grab and go.
Are the recipes in the GetCommandoFit™ program hard to cook?
No, we’ve tried hard to keep them very simple. You may need to get used to cooking with some new ingredients like different types of flours and oils. You’ll be cooking a lot of quinoa and other ancient grains which make great substitutes for rice and pasta but the cooking methods you’ll use are the same and will be familiar.
Can I find the ingredients for GetCommandoFit™ recipes in supermarkets?
You will be able to find most of the ingredients in your local supermarket but regionally stores may differ and supermarkets stock different items depending on the area. It’s a good idea to check out your local butcher, fishmonger, grocer and health food store. At GCF we encourage buying local and in season and to find your local farmers market to check out their produce and prices.
Are the ingredients for GetCommandoFit™ recipes expensive?
The majority of your weekly shopping list will be made up of good quality proteins and fresh produce that can be more expensive than pre-packaged foods if that’s what you’re used to. You may notice your first shop is more expensive because you will be setting up your pantry, however a lot of these items like flours, oils, herbs and spices should last you for the whole program. It may seem like you are spending more initially but keep in mind you are catering for a full seven days’ worth of three whole and healthy meals and two tasty snacks.
Can I make the GetCommandoFit™ recipes for the whole family?
Of course! For larger serves simply increase the ingredients and check the cooking time depending on the group size.
Will I need to buy equipment to cook the recipes?
We’ve kept the recipes really simple so most of the equipment needed you probably already have in the kitchen. There are some items you may want to consider buying to make life easier. Once you’re signed up take a look at the ‘Utensils Essentials’ section.
When will I get access to the GetCommandoFit™ recipe library?
When you sign up you will immediately have access to several recipes and snacks you can make ahead so get cooking and stock up the pantry and freezer! Access to the complete recipe library will be available on the Thursday of the benchmarking and education week when you receive your first meal plan for the following week.
Are there any recipes on the GetCommandoFit™ program I can make ahead and store?
Heaps! From sign up you will have access to a number of ‘make ahead’ recipes that you can start stockpiling for the pantry and freezer. Also, once you have access to the full recipe library (which will be on the Thursday of benchmarking week) you can search all recipes by a ‘make ahead’ category.