Intention Factor®: Essentials
Intention Factor®: Essentials, our brand new wellness app that provides all the essential tools you need to look, feel and perform your best at any age.
There are two options to choose from: Essentials and Essentials+. They both include:
4 strength training sessions per week
1 mobility day per week
1 yoga practice per week
1 guided meditation practice per week
Daily stress management and lifestyle habits checklist
Access to hundreds of recipes that can be filtered by diet (including high protein, vegan, etc)
Community support + accountability via our group chat
If you join Essential+, you’ll also get:
custom macros for your goals
an interactive daily meal feature where you’ll have meals selected for you that perfectly fit your macros based on your preferences (vegan, high protein, etc). Don’t like a particular meal? Simply swap it out.
The interactive meal add-on will also curate a grocery list for you so shopping and planning are a breeze!
About the workout programming
Essentials is a progressive overload plan that will run on 4 week periodization. This means that on week one, you’ll be focused on mind/muscle connection and form. The following week, you’ll do the same workouts, but we’ll increase the level of difficulty a little bit in the form of either more reps, more sets, increased range of motion, heavier weight, slower tempo, or shorter rest. We’ll do the same thing for two more weeks. Progressively increasing the challenge is how your muscles grow, fat burns, and the results you’re looking for arrive. Then, all the workouts will change. This will keep things fun and interesting - and above all, effective. You have the choice of Essential Home, for people who have dumbbells, resistance bands and a bench, and Essential Gym, for people with access to a conventional gym with barbell access (smith machines are ok), cable machines, and machines like treadmills, rowers, etc.
Candace’s Approach
Candace’s approach is holistic. The strength training is just one piece of the puzzle. Managing your stress is one of the best things you can do for your fitness goals. As a nod to this, you’ll also have a daily habits checklist to keep you motivated and if you’re a checklist kinda person, you know there’s nothing more incentivizing to keep you on track than checking it off a list!
This holistic approach also includes weekly yoga and mobility practices to ensure your joints stay mobile and your muscles stay supple so you get the most out of your strength training workouts.
In addition, you’ll have guided meditation practices to help mitigate daily stress which will help reduce chronically high levels of cortisol, resulting in a better chance of achieving your fitness goals.
Achieving goals is better with friends, so Essentials includes an accountability group chat. Get in-app text and video messaging from Candace, and cheer on others who are on the same journey you are!
For people who want to dive a little deeper, Essentials+ contains all of the above plus custom macros and calories based on your goals. You’ll simply fill out a form and Candace will use that information to find your custom macros and calories. From there, a sample suggestion of weekly meals will be populated into your account, based on your dietary preferences, and will specifically fit your custom macros numbers! It is truly a fool-proof way to ensure you are eating the right balance and proportion of meals, get the variety you need for optimal health, and make grocery shopping a breeze with the custom shopping list feature.
EVERYONE PLEASE NOTE: Candace has to manually import the habits for each individual person. She will be doing this every day around 3pm EST. If you don’t see your habits populated when you sign up, rest assured they will be there by the following day at 3pm EST.
ALL ESSENTIALS+ MEMBERS NOTES: Candace has to manually compute the custom macros for each individual client. She will do this every day around 3:30pm EST. If you don’t see your macros in you account upon sign up, rest assured they will be in there by the following day around 3:30pm EST.
Day 1 is Nov 25 - SIGN UP NOW! Intention Factor®: Essentials and Essentials+ go LIVE! Log in and start your new wellness journey!
Choose from at home or a gym fitness plan.
Essentials Gym: You belong to a conventional gym with barbell access (smith machine is ok), and cable machines.
Essentials Home: You have dumbbells, resistance bands and something you can use as a bench.
Essentials+: You’ll get the workout programming and also custom macros, daily meal feature, and grocery shopping list.
Intention Factor®: Essentials FAQs
Q: What's the difference between Essentials and Essentials+?
A: Both Essentials and Essentials+ offer a holistic approach to wellness, including strength training, mobility/yoga practices, guided meditation, stress management, recipes, and community support. The difference is that Essentials+ provides additional features focused on nutrition:
Custom macros tailored to your specific goals
An interactive daily meal feature that selects meals fitting your custom macros based on your preferences (e.g., vegan, high protein)
The ability to easily swap out meals you don't like
A curated grocery list based on your meal plan
These additional features in Essentials+ make it easier to manage your nutrition alongside your fitness routine, providing a more comprehensive approach to reaching your wellness goals.
Q: Can I switch between the home and gym fitness plans?
A: Yes, you can switch between the home and gym fitness plans. You need to log into your account from a computer, and unsubscribe from one and then subscribe to the other. Then, you need to message Candace (you can do it right within the group chat, or privately via IG if you’d rather) and ask her to switch you over to the plan you want.
Q: Can I sign up at any time?
A: No, enrollment is not open continuously. There is a one-week period every month during which you can enroll in the program.
Q: How do I access the programming for Intention Factor®: Essentials?
A: You can access the programming through an app called Trainerize, which is available for both Android and iPhone devices.
Q: Will I be able to ask questions or get help if I need it?
A: Yes, there is a group chat feature within the app where you can ask questions and seek help.
Q: What’s included in the Intention Factor®: Essentials program?
A: The program includes:
4 strength training sessions per week (demo videos)
1 mobility session per week (demo videos) - This phase, the mobility is integrated into the warm ups since your calendars will be getting busy with the holidays.
1 yoga practice per week (follow along video)
1 guided meditation practice (follow along video)
Daily stress management and lifestyle habits checklist
Access to hundreds of recipes (filter by diet)
Community support and accountability via group chat
Q: How does the workout programming work?
A: The program uses a progressive overload plan with 4-week periodization. Each week, the difficulty increases slightly through various methods (more reps, sets, heavier weights, etc.). After 4 weeks, all workouts change to keep things interesting and effective.
Q: What options do I have for workout locations?
A: You can choose between Essentials Home (for those with a home gym without barbell access) and Essentials Gym (for those with access to a conventional gym with barbell access and other various machines like treadmills, rowers, etc).
Q: What equipment do I need?
A: For Essentials Home, you need dumbbells, resistance bands and something you can use as a bench. For Essentials Gym, you need all the equipment a typical conventional gym would have, including dumbbells, barbells (smith machines are ok), cable machines, treadmill, rower, stair master, etc.
Q: What if there’s an exercise I don’t like or I don’t have the right equipment for a particular exercise?
A: You can tap the three lines to the right of an exercise and a list of substitute exercises will populate. Simple select the one you’d rather do and it’ll bring it into your program
Q: What if the workouts are scheduled on days where I can’t fit them in?
A: You can swap them by selecting the workout, and tapping the 3 dots at the top right and selecting “Move to Another Day”.
Q: When does Intention Factor®: Essentials and Essentials+ launch?
A: The program goes live on November 25th.
Q. I don’t seem to have access to the recipes. Can you help?
A. Sure, click the + button within the app, click Meal, click Discover and you can search and filter recipes there. If there's no discover button, you have to go to settings and chose meal tracking for this app specifically.