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MY HERO ME

TRANSFORMATION PROJECT

Start: 26.02.2024

Including:

  • an individual Training Plan created by our Coach
  • two Gobeyond Challenges for an extra boost
  • nutritional values to complement your Training Plan
  • our amazing community that will have your back and keep you motivated.

Changing lives since 2015

And once again we are starting a Goliaz Transformation Project. Over the last 9 years, we have been changing the lifestyle of many athletes. Today, those who have completed the various Transformation Projects are fitter, more confident, and have embraced a healthy lifestyle.

MY HERO ME is more than just a body transformation or fitness program – it’s a holistic approach to living a better, healthier life. We won’t ask you to stick to strict diets or do anything that doesn’t fit into your normal routine.

Instead, our aim is to help you find the perfect balance of nutrition and exercise that you can seamlessly incorporate into your daily life. That’s what we call the Goliaz Lifestyle, and once you experience it, you’ll never want to go back to your old ways!

With the guidance of our Coach and the help of our Fitness App, you can fully concentrate on your transformation.

Schedule

Week 1
26.02. - 03.03.2024
Start of the Training Plan

Initial picture upload & Coach Check-In

14.03 - 14.04.2024
Strength Challenge
Week 7
Progress Check-In 1

Picture upload and check-in on your progress with the Coach

Week 12
Progress Check-In 2

Picture upload and check-in on your progress with the Coach

15.05. - 23.06.2024
Cardio Challenge
Week 16
Final Check-In

Final picture upload, congrats, you made it!

11.08.2024
Deadline

The absolute last day to complete your Training Plan and become a "My Hero Me"-Finisher.

Start of the Training Plan

Initial picture upload & Coach Check-In

Week 1

26.02. - 03.03.2024

Strength Challenge

14.03 - 14.04.2024

Progress Check-In 1

Picture upload and check-in on your progress with the Coach

Week 7

Progress Check-In 2

Picture upload and check-in on your progress with the Coach

Week 12

Cardio Challenge

15.05. - 23.06.2024

Final Check-In

Final picture upload, congrats, you made it!

Week 16

Deadline

The absolute last day to complete your Training Plan and become a "My Hero Me"-Finisher.

11.08.2024

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During the Transformation Project, you’ll follow the expert guidance of our Goliaz Coach and your personalized Training Plans in the app. These plans not only include workouts tailored to your goals and fitness level, but also nutritional values that will complement your training and help you achieve optimal results.

And get ready for even more excitement because during “My Hero Me”, you’ll also have the opportunity to take part in two optional Gobeyond Challenges! These Challenges are a great way to push yourself even further and achieve an extra boost in your fitness journey. Don’t miss out on this incredible opportunity to take your fitness to the next level!

If you are not familiar with our Training Plans yet, you can read our tutorial here.

We strongly encourage you to join one of our Goliaz Training Groups within the app. These groups are a fantastic way to connect with other athletes who are also participating in the project and the Challenges.

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Woman doing Box Jumps as an example of polymeric exercises
Eccentric movements like extending your arms in a barbell curl, are considered the main cause of delayed onset muscle soreness
Each week you can decide which equipment you want to use, and therefore define if you want to:
  • include weights or work only with your bodyweight
  • include outdoor workouts / stay indoors
Keep in mind that in the second Challenge during the project, outdoor workouts are mandatory. But don’t worry – these are reserved for Fridays, so that you can use the weekend when you’re more likely to have the time and space to train outside.
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If you don’t already have the Goliaz app on your smartphone, download it now!

To join the project, you’ll need to sign up for a regular Premium Subscription within the app, which you can do via the App Store or Google Play. As a new user, you’ll have the opportunity to try out the app for free with our 2-weeks-free trial offer. It is never too much to mention that the Transformation Project itself is offered completely free of charge to our Premium users.

Although you can only begin the Transformation Project on 26.02.2024, there’s no need to wait to start exploring and getting familiar with the Goliaz app!

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We ask our Challengers to go all in. It is a commitment between you as an athlete and the Coach. Both promise each other to give their best, as both sides require great effort. 

So, the first question you should ask yourself, do you want to go all in as a Challenger and share your pictures with the Coach? Or do you want to take it easier and participate as a Guest, by keeping the pictures for yourself or not taking any?

Guest
Challenger

Extra costs

no

no

Share pictures with the Coach

no

yes

Coach Check-In

no

yes

Follow nutrition 

no

yes

Training Plan

Configured by you

Customized by the Coach

Two Gobeyond Challenges

yes

yes

Support by our amazing community 

yes

yes

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How_to_TP_EN

Starting on Monday, February 26, 2024, you’ll be able to kick off your fitness journey with the “My Hero Me” Training Plan in the Goliaz app. To get started, simply navigate to the “Training Plans” screen, which you can access by pressing the “C” icon in the bottom menu.

From there, you’ll be able to select the “My Hero Me” Training Plan and begin your transformation journey by pressing “Start Plan”.

Note: If you have another Training Plan open, you will need to quit it first by pressing the “exit” icon in the top-left corner of the workload screen.

In the following screens, the app will ask you for some personal data, like, for example, your current weight, your goal and your nutrition. You will need to set up the equipment you want to use during the first week, and the exercises you can do. A short Fitness Test will define your current fitness level. Please find more tips about the perfect setup in our Training Plan tutorial.

As this is the first week, you will also get the opportunity to take pictures and share them with the Coach (more about that in a bit).

The initial two weeks will include several assessments – do not move on to the following weeks without completing those assessments, as they will determine the future customization of your Training Plan!

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We’re all in this together, which is why each week has a specific start date to help us stay synchronized. This means, if you finish your Training Plan week early, you need to wait until the next Monday before you can start a new one. Use the time as rest days or go for some crosstraining.

If you need to take a break, don’t worry – you can pause the Transformation Project at any time. However, we recommend trying to stick to the Training Plan weeks as closely as possible to maximize your results and keep pace with your fellow athletes. 

Have in mind, that the 11.08.2024 will be the Deadline to complete and finish your “My Hero Me” Training Plan and become a Finisher. If you were unable to close your plan by then, it will be closed for you automatically, and you will not get a Finisher’s Badge.

If you find the workload challenging, don’t worry! You can customize the setup of each Training Plan week to reduce your workload and make it more manageable for you.

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In weeks 1, 7, 12 and 16 you will have the opportunity to upload pictures, and decide if you want to share them with the Coach.

You will get to this option during the setup of your Training Plan week, which will show two extra screens after the “Rank” screen:
  • The “Progress Pictures” screen, where you will be able to take 3 pictures, one from the front, side and back.
  • The “Send to the Coach” screen, where you can decide to share your pictures with the Coach, and to add more details about your goals or your experience in the project so far.
If you choose to send your pictures to the Coach, he will adapt your Training Plan even further, according to your goals and needs. Some athletes will get to work harder on their legs, for example, while others might have a focus on another muscle group. Furthermore, during the week after your picture upload, you will receive an email from the Coach with the results and more tips. Should you want to keep your pictures to yourself or not want to take pictures, that is also totally fine. Your Training Plan will still be adapted to your configuration.

After taking pictures once, you will find them in the Workload screen in the menu under “Progress”. This way, you’ll be able to see your transformation, and track the visual changes in your body over the time.

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The app will already give you instructions for taking the pictures, but we repeat some hints here so that you are prepared. To make your pictures comparable, you should always:

  • wear only shorts (and a sports bra for women)
  • take them ideally in artificial light, in the exact same spot
  • remove any distractions in the background, for example, stand in front of a white wall
  • Stand upright, with your feet shoulder-width apart. Look straight ahead. Arms hanging by your sides.
  • Align your knees and eyes with the respective guides
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To achieve the best results in your transformation project, it’s important to pay attention to your diet too. We recommend starting by tracking what you eat and how many calories and macros you consume using one of the many user-friendly apps available.

This approach will allow you to ensure that you are supporting your training efforts in the right way. You can see if you are eating more or less than you anticipated, monitor your macro distribution, and make sure you are getting enough protein to fuel your progress.

NUTRITION

After starting the “My Hero Me” Training Plan, you can access your personalized nutritional information on the “Nutrition” tab of your Workload screen. Here, you will be reminded of your goals and the weight you set up during configuration.

You’ll also find your Daily Caloric Needs and target values for macros, protein, carbohydrates, and fat that are tailored to your specific goal. Additionally, you’ll see a recommendation for the amount of water you should drink daily to support your progress.

Our extensively tested nutritional algorithm can accurately calculate the calories you’ll burn during your workouts without the need for a smartwatch or chest belt. In fact, our calculations are even more precise than those devices!

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Join us on Facebook or email to support@goliaz.com.

Account deletion request

Please fill in the data of the account you want us to delete. We will email the email address to confirm that is really you. Only afterwards we will delete your account.

Deleting your account and data means that all your progress in the app will be lost forever.

  • You will no longer be able to log in, and all your data including your workouts, points, badges, comments, everything will be deleted.
  • Any existing subscription will stay active until its expiry date.
  • If you subscribed in the App Store, you will need to cancel your subscription in
    iOS Settings > Apple ID > Subscriptions
  • If you subscribed on our website, you will need to cancel your subscription there.

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