Thank you for choosing Pocket Trainer!
Because there are many things going on behind the scenes that are not immediately apparent and because we want you to get the most from Pocket Trainer (PT), please take a few moments to review this tutorial. 
First, understand PT is <i>your</i> personal trainer and is designed to guide <i>you</i> through your program. Based on information you provide, PT creates and delivers an entire fitness program designed just for you! PT tells you what to do, when and how to do it. This is what differentiates us from the handful of other fitness programs available that claim to act as your personal trainer then only give you a list of exercises to choose from or a few one size fits all workouts, which does NOTHING to guide you...with PT, there is no guesswork on your part!
Because PT automatically monitors your progress and updates your program when appropriate, your progress will never stall. And with over 400 exercises and more being added all the time, you will never get bored with your workouts!
PT was created with complete balance in mind following the functional continuum which periodizes your program automatically every 4-6 wks, depending on the experience level you have chosen and your compliance with the program. This shifts the training objective from stabilization, to muscular endurance, to hypertrophy (i.e., muscle building for you guys, toning for the ladies!), then strength and power which prevents your progress from plateauing. This greatly reduces the chance of injury and over training. You must train for different objectives using differing training modalities to continuously fend off adaptation. For example; if you were to focus your entire program on hypertrophy (muscle gain/toning), your body would adapt to that particular training stimulus in a relatively short period of time and your progress would stall. This holds true no matter what your specific goal is. It is crucial to constantly change training modalities/objectives... PT does just that! 
Please read the following with an open mind...PT focuses on "body parts" very little. In fact, we would like you to start thinking of your sessions as training different "movements". While PT does incorporate body part isolation exercises, one of our primary training philosophies is to train movement. Take a moment a think how many times throughout the course of a day you ONLY flex your arm at the elbow(biceps curl or the like) or ONLY extend your leg at the knee (leg extension machine), both with no other movement anywhere else in the body...if you're like most people, the answer is rarely if ever. You will see far more benefit performing exercises that train movements in combination which teaches your body to work as one unit. This takes an open mind for someone who has always performed "bodybuilder" type exercises. Don't worry, you will absolutely build a rockin' body training PTs way, but you will feel and move infinitely better! 
Another of our training philosophies...no machines. Why no machines, you ask? While of course getting people off the couch to exercise is absolutely better than nothing at all, we are not fans of using "machines". Because machines are considered "safe" (this is debatable, but another issue), they can be useful for someone that does not have proper guidance with their program. But, they have a MAJOR drawback in that they do not effectively train movement. Machines support your body for you and dictate the movement, neglecting so many aspects of training proper movement which WILL de-train certain key muscle groups (this is why we don't consider them safe)! To maximize results you must properly learn how to support and stabilize yourself. The only "machine" PT uses is a cable pulley which still forces you to stabilize yourself. With PT, you now have that guidance, so be confident!
We have included a "demo" workout that can be accessed via the menu while in the program. This will also help you to familiarize yourself with PT's features and functions prior to starting <i>your</i> program.
Ok, let's get to it!

<h1>Creating and updating your User profile</h1>
After acknowledging the disclaimer you will be asked to create your profile.
First, you will be asked to complete the personal information fields. Your BMI (Body Mass Index) is calculated by your height and weight. Your calculated BMI and the experience level you have chosen then determines the proper difficulty level of exercises selected for your program...so be honest! Select the equipment that you will have available to use for your program. PT will not include any exercises using equipment you did not select. 
If at any time, you feel that you chose the wrong experience level, you can update your user profile while you are in the program from the menu by selecting "update profile". You can also change the equipment you have available as often as needed from the menu, also by selecting "update profile". 

<h1>Ready to begin your program!</h1>
After creating you user profile, you are ready to begin. You will come to a screen that asks you how much time you have to exercise that day. While we recommend that you train for 60 minutes per session, we understand your busy life may not always allow that. You can choose 20, 40, or 60 minutes which you must select one of before each workout. 
Also, because some of the exercises in PT's database are only prescribed when training at home or when you travel, you must also select whether you are training at "home/travel" or "at a gym/facility". You will then highlight and select "workout preview". 

<h1>Workout Preview</h1>
On the "workout preview" screen you can preview your workout for the day and familiarize yourself with the exercises you will be performing prior to starting the workout. When you highlight and select any of the listed exercises, you will be able view the selected exercise in detail. You will see two images; one of the starting position and one of the ending position. At the bottom of the page you will notice four icons: The note pad when selected will show you a written detailed description of how to perform the exercise selected. The video camera when selected will show you a high quality video of the exercise selected. The exclamation point when selected will allow you to view helpful information and tips on correcting the most common problems people have with that exercise. The magnifying glass when selected will show you your history for that exercise. Pressing the back arrow button on your device allows you to go back through the screens to the "workout preview" page at any time. When you are finished previewing your session and are ready to begin the workout, scroll to the bottom of the "workout preview" page and select "Let's do it!" 

<h1>Starting a workout and choosing an alternate exercise</h1> 
After selecting "Let's do it!" you are immediately taken to the first exercise of your workout. The number of sets and repetitions to be performed is indicated, which PT automatically tracks and advances for you. You will notice "Start now" flashing on the screen letting you know to begin the exercise. At the bottom of the page you will see three of the same icons listed above (the notepad, the video camera and the exclamation point) with one different icon: The "thumbs up", which advances you to the next exercise or rest period.  
There is an "alternate exercise" feature that is accessible from within the menu. This should be selected if you see an exercise that your doctor says you should avoid, you have a pain you cannot get rid of, or if you feel you aren't performing the exercise correctly and you have done all the suggestions listed in the "Problems" section (exclamation point icon). If you are unable to perform the alternate exercise, you can choose an "alternate exercise" two more times. At this point, if you select an "alternate exercise" again, PT will substitute a functional exercise. If you still aren't able to perform the exercise and choose and "alternate exercise" again, the program will ask, "Do you wish to skip this movement category for today's workout?"...select "Yes" or "No".

<h1>Go to the next exercise or rest period</h1>
When you have completed the first exercise, select the thumbs up icon at the bottom of the screen. Depending on where you are in a workout, the next screen will show either the next exercise or take you to your rest period. If an exercise appears, perform the exercise immediately ("start now" will be flashing). If the rest period screen appears, rest or stretch for the time shown on the screen. PT will alert you when you have 15 seconds left to rest so you can get ready for the next exercise which will automatically appear when your rest time expires.
While on the rest period screen you can view the upcoming exercises in the same manner you would on the "workout preview" screen.
Keep advancing through all your sets and rest periods in this manner until the end of your workout.

<h1>Entering exercise information for your history</h1>
While on the rest period screen, you can and should enter the amount of weight and/or time used and also the # of repetitions completed for the exercises just performed. If you do not enter this information, PT cannot track your history to show your progress.
Behind the scenes, PT knows how many workouts you have completed and when to progress you to the next phase/level (you will be alerted when this happens). Select "Workout History" from your menu to view your history at any time. Select any exercise to view detailed information.
Remember, PT creates the program for you! You just login and workout...No guesswork, only results!

<h1>Still have questions?</h1>
<b>Q:</b> What does the menu key do?
<b>A:</b> While PT is open, the menu key will give you some options.  You can edit your profile by selecting "Update Profile" which is where you will go to add/delete equipment as necessary or change personal information. You can view your "workout history" and "program recommendations". You can select an "alternate exercise" as explained above, or, you can view your exercise history for the exercise you are currently on in your workout by selecting "Show exercise history". Lastly, if you select "Help" you can view this "Written Tutorial/FAQ", a "video tutorial", the "core activation video", or the "warm-up video". You can "contact support" if you have a technical problem or "make a suggestion" if you have an idea to make PT better. You can also access a "demo workout" to familiarize yourself with PT's features and functions before beginning <i>your</i> program. 

<b>Q:</b> How do I choose the appropriate amount of weight for an exercise?
<b>A:</b> You want to select a weight that allows you to complete the prescribed # of repetitions. If you are able to complete more than two additional repetitions, you need to increase weight. If you are unable to complete the prescribed # of repetitions, you need to decrease weight.

<b>Q:</b> I notice when I am on certain screens, like the actual exercise screen for example, and I try to press the "back" key on my device, I am asked if I want to leave Pocket Trainer.  Why does it do this and why can't I back up?
<b>A:</b> There should be no need to back up.  Remember, this is like being with a personal trainer. Everything is being logged behind the scenes so you don't want to disrupt your workout.  Instead of the "back" key, you may wish to select the "menu" key and see if that will take you where you would like to go.

<b>Q:</b> Why are the same exercises I just did being previewed on the rest period screen?
<b>A:</b> The same exercises will be shown until all the sets have been completed for that particular exercise or group of exercises.

<b>Q:</b> When the timer goes off why doesn't Pocket Trainer bring me right back to my exercise screen automatically no matter where I am in the program?
<b>A:</b> When you finish viewing what you are looking at and press the "back" key you will be on the exercise screen ready to begin again.  PT allows a little flexibility here as some of the things you may be viewing could be important for your workout like reviewing the "core activation" video.

<b>Q:</b> Will I lose my workout if I close out of Pocket Trainer before I complete my workout?
<b>A:</b> Not if you re-enter the program within an hour. Your workout history will be there for any exercises you did complete, however, PT will not advance you to the next workout until you complete the workout.

<b>Q:</b> On the rest period screen, Pocket Trainer is asking me to enter the amount of weight used.  What if I didn't use weight?
<b>A:</b> If you didn't use weight, just leave it blank.

<b>Q:</b> What if I am ready to start my next set before my rest period ends?
<b>A:</b> Many people don't realize that the amount of rest given is a crucial part of seeing success. If the exercises are not challenging, you may need to add weight.

<b>Q:</b> PT shows an exercise I don't have equipment for. What should I do?
<b>A:</b> First, make sure you have selected the appropriate equipment in you user profile. Although your equipment selection may be correct, there may be a rare occasion this will still occur. Highlight and select the green arrow icon to go to an alternate exercise.