Frequently Asked Questions

Pregnancy FAQ

I’m in my first trimester. What program should I sign up for?

We recommend continuing with a regular subscription plan through your first trimester, as long as you are able and have consent from your health care provider to continue exercise. As first trimester is widely different for each woman, we recommend modifying the workouts to what feels most comfortable for you during those first 12 weeks. If any of the workouts are causing any vaginal bleeding, regular painful contractions, amniotic fluid leakage, dizziness, dyspnea before exertion, chest pain, headaches, muscle weakness, or any other discomfort/pain, stop and consult your health care provider immediately.

We recommend beginning and transitioning to the pregnancy program subscription at 13 weeks pregnant with approval from your health care provider. The pregnancy guide covers weeks 13-40 of pregnancy, leaving the first trimester a flexible time for you to listen to your body and do what feels most comfortable to you. To update your subscription to the pregnancy guide, navigate to the menu dropdown in the upper left corner of the app and click on “Manage My Account,” then “Change/Cancel Plan.” Select “Pregnancy Guide” and follow the prompts. After subscribing to the pregnancy guide, your workouts will match up with your corresponding week of pregnancy and guide you each week all the way through delivery.

Do I need approval from my doctor before beginning this program?

Yes. Prior to beginning the WILMA app pregnancy guide, we recommend you first check with your health care provider to be sure you’ve received approval to continue exercise and have no contraindications to exercising during your pregnancy.

How are the pregnancy workouts different than the regular subscription?

Exercising during pregnancy can yield incredible benefits for both mother and baby. The goals of the WILMA app pregnancy guide are to help a woman maintain strength, mobility and cardiovascular health; to move in safe ways that optimize posture and alignment; to prepare the body for labor, delivery, and recovery; and to connect with and train the deep core and strengthen optimal function of the pelvic floor. The workouts are designed to help in these four areas, and are modifiable for any fitness level.

With the gym pregnancy guide, you will be receiving two new hour-long gym workouts each week, while retaining access to the previous two weeks’ worth of workouts as well. With the at-home pregnancy guide, you will be receiving five new 20-40 minute workouts each week, while retaining access to the previous two weeks’ worth of workouts as well. This program will ensure you always have access to a variety of workouts to choose from and repeat each week, with new workouts coming.

If there is a specific workout you absolutely love, you can always add it to your “Saved Workouts” to do again and again. All workouts in the WILMA app have been designed to stay fun, dynamic, and keep you motivated.

What happens with my subscription after I have my baby?

After week 40 of the pregnancy guide subscription, your subscription and payments will automatically be paused, and will not continue without your consent. You may receive a reminder after 6 weeks postpartum to resume with the subscription program of your choice. When you are ready to begin exercising again and receive approval from your health care provider, navigate to the menu dropdown in the upper left corner of the app, and click on “Manage My Account,” then “Change/Cancel Plan.” You will have options to change, pause, or cancel your current plan.

When can I begin the regular subscription workouts after delivery?

Be sure to check with your health care provider prior to beginning the WILMA app workouts. If you are experiencing pain from delivery, bleeding, significant abdominal separation, diastasis recti, or pelvic floor complications, it is important you see your health care provider or any coordinating health care professionals to ensure you are fully and properly healed.

How do I cancel or change my plan?

Navigate to the menu dropdown in the upper left corner of the app, and click on “Manage My Account,” then “Change/Cancel Plan.” You will have options to change, pause, or cancel your current plan.

What is the difference between circuits, sets, and supersets within the programming?

Every personal trainer has different ways of programming. For the Wilma App, when you’re presented with a “Circuit,” the description will tell you how many times to perform the entire circuit. For example, “Perform this circuit 2-3x through.” This means you’ll start with the first exercise listed in the circuit, complete one set of the reps outlined for that specific exercise, and then move on to the next exercise within the circuit. Once you get to the last exercise in the circuit, you’ll go back through all exercises again, starting at the top for round two. Something that might help you as you’re learning is when you see the word “circuit” - think “circle...” You’ll be rotating through the exercises in a circular rotation. 

With a “Set,” you’ll see just one exercise listed below and you’ll be doing the outlined sets and reps for that specific move. For example, “2 sets of 8-12 reps.”

With a “Superset,” you’ll see two or more exercises listed below (usually two). It's similar to a "circuit" but instead of resting in between exercises, the goal is to complete the prescribed reps of the exercises back-to-back before a period of rest or with minimal rest. It's an effective way to work opposing muscle groups as well and to work through a series of movements more quickly. If you ever have questions with programming, don’t hesitate to reach out!

Regular plan FAQs

What equipment do I need for the at-home program?

The at-home program requires two sets of dumbbells: 5 lb and 10 lb, a heavy resistance band, and occasionally a sturdy step or chair. That’s it!

How do I change my password?

Navigate to the menu dropdown in the upper left corner of the app, and click on “Manage My Account,” then “Change Password.” You will be prompted to type in your new password twice for confirmation.

How do I update my billing info?

Navigate to the menu dropdown in the upper left corner of the app, and click on “Manage My Account,” then “Billing Info.” Enter in your new payment information, and select “Update”.

How do I cancel or change my plan?

Navigate to the menu dropdown in the upper left corner of the app, and click on “Manage My Account,” then “Change/Cancel Plan.” You will have options to change, pause, or cancel your current plan.

I’m just a beginner. Are these workouts too challenging?

These workouts were designed to be modifiable to any fitness level. If you find them too challenging, here are some ideas: start by cutting them in half; do them without weight or using lighter weight; pause the videos when you need additional time to finish out your reps; increase the rest periods; follow the lower rep range recommended; and ease into them as you follow your own progression. Remember to not compare your fitness journey to anyone else! Your journey to greater health is about you and that progression will look different on everyone. Remember team WILMA is always cheering you on!

Why are the workouts disappearing after the week is over?

Every Monday morning, new workouts are pulled into the app while the workouts from three weeks ago disappear. You will always have access to the current week’s workouts along with the previous two weeks. Wilma is unique. With 100+ workouts available, you will be participating in an ever-changing and updating workout program unlike any other program available. If there is a specific workout you absolutely love, you can always add it to your “Saved Workouts” to do again and again. Wilma was designed to stay fun, keep you motivated, and constantly keep your body guessing.

How do I cast the videos to my TV?

Once your equipment is turned on and connected to your TV (Chromecast, Apple TV, Roku, etc), the icon below will appear in your video player. Press that icon and the video should cast onto your TV.

Can I do this program while nursing?

Yes. We recommend you see your health care provider prior to beginning the WILMA app workouts to be sure you are cleared to exercise and to be sure you are also aware of the additional nutritional needs to keep up a healthy milk supply. If there are any changes in well-being or evidence of abnormal physiological responses before, during, or after exercise, please stop and see your health care provider. All breastfeeding women who engage in vigorous exercise should also drink plenty of fluids to avoid dehydration.

I’m in my first trimester. What program should I sign up for?

We recommend continuing with a regular subscription plan through your first trimester, as long as you are able and have consent from your health care provider to continue exercise. As first trimester is widely different for each woman, we recommend modifying the workouts to what feels most comfortable for you during those first 12 weeks. If any of the workouts are causing any vaginal bleeding, regular painful contractions, amniotic fluid leakage, dizziness, dyspnea before exertion, chest pain, headaches, muscle weakness, or any other discomfort/pain, stop and consult your health care provider immediately.

We recommend beginning and transitioning to the pregnancy program subscription at 13 weeks pregnant with approval from your health care provider. The pregnancy guide covers weeks 13-40 of pregnancy, leaving the first trimester a flexible time for you to listen to your body and do what feels most comfortable to you. To update your subscription to the pregnancy guide, navigate to the menu dropdown in the upper left corner of the app and click on “Manage My Account,” then “Change/Cancel Plan.” Select “Pregnancy Guide” and follow the prompts. After subscribing to the pregnancy guide, your workouts will match up with your corresponding week of pregnancy and guide you each week all the way through delivery.

When can I begin the regular subscription workouts after delivery?

Be sure to check with your health care provider prior to beginning the WILMA app workouts. If you are experiencing pain from delivery, bleeding, significant abdominal separation, Diastasis Recti, or pelvic floor complications, it is important you see your health care provider or any coordinating health care professionals to ensure you are fully and properly healed.

What is the difference between circuits, sets, and supersets within the programming?

Every personal trainer has different ways of programming. For the Wilma App, when you’re presented with a “Circuit,” the description will tell you how many times to perform the entire circuit. For example, “Perform this circuit 2-3x through.” This means you’ll start with the first exercise listed in the circuit, complete one set of the reps outlined for that specific exercise, and then move on to the next exercise within the circuit. Once you get to the last exercise in the circuit, you’ll go back through all exercises again, starting at the top for round two. Something that might help you as you’re learning is when you see the word “circuit” - think “circle...” You’ll be rotating through the exercises in a circular rotation. 

With a “Set,” you’ll see just one exercise listed below and you’ll be doing the outlined sets and reps for that specific move. For example, “2 sets of 8-12 reps.”

With a “Superset,” you’ll see two or more exercises listed below (usually two). It's similar to a "circuit" but instead of resting in between exercises, the goal is to complete the prescribed reps of the exercises back-to-back before a period of rest or with minimal rest. It's an effective way to work opposing muscle groups as well and to work through a series of movements more quickly. If you ever have questions with programming, don’t hesitate to reach out!