Frequently Asked Questions

What is OhSHIIT?

'OhSHIIT' stands for Sustainable-High-Intensity-Interval-Training and is a health and fitness company, that focuses on helping individuals to create a lifestyle with a primary focus on long-term health and wellbeing. OhSHIIT's mission is to encourage individuals to form healthy, balanced lifestyle habits, rather than relying on 'quick fixes' or 'fad diets'. 

I've tried other fitness guides, what makes OhSHIIT unique?

There is no other fitness guide in the world that gives you the nutritional and exercise knowledge required to set you up for lifestyle success. OhSHIIT provides you with in-depth knowledge in an easy to read format, that isn't complex or overwhelming to understand. 

OhSHIIT provides you with a variety of nutritional guidelines and meal plans that aren't restrictive or repetitive. OhSHIIT's meal plans are delicious, satisfying and packed full with micronutrients. Unlike other guides, the OhSHIIT meal plans are tailored to match your physical demands for a specific training day. For example, on your fat burning SSC training day, you'll consume fewer calories and a different proportion of carbohydrates, fats and protein, compared to an OhSHIIT workout day. 

If you're the creative type and like to plan and prepare your own meals, we provide you with a detailed list of which foods to consume and which to avoid throughout the 3 Stages of the guide. Our 5 different training methods and the fact that no workout is the same will leave you loving each workout and more motivated after each training session to keep going towards your goals.

What kind of workouts will I be doing?

Our guide combines 5 different training methods to help you achieve your dream body. 

These unique training methods are:

- SHIIT Training

- Circuit Training

- TABATA Training



What is SHIIT training?

We have created SHIIT training (Sustainable-High-Intensity-Interval-Training) with one purpose: to maximise the body's ability to burn fat whilst building and maintaining lean muscle. By combining SHIIT training with the 4 other training methods found within our guide, along with the consumption of our meal plans and food guidelines, you will transform your body into a toned, fit and sexy physique that is sustainable all year round.

Who is this guide suitable for?

Our guide is designed to progressively challenge, sculpt and tone your body week after week using the process of periodisation. The first two weeks are pre training weeks that cater for all fitness levels. During these weeks, the workouts are split into a 'beginner, intermediate and advanced' format. After the pre training weeks, the workouts are a combination of rep and time based. This will keep your body guessing and therefore adapt, tone and sculpt your body week after week.

Do I need equipment or a gym membership?

With our guide, you are able to workout from anywhere. However, If you do have access to a gym, you can incorporate various equipment to further challenge your body in each workout.

What kind of recipes are included in this program?

The Standard guide contains 36 x main meals and 9 x snack options. 

Some meals include: protein pancakes, smoothie bowl, french toast, fritters, grilled fish & chips, crumbed chicken, quinoa bowl, green coconut curry, lettuce burgers, Thai beef salad, etc.

The Vegan / Vegetarian guide contains 36 x main meals and 8 x snack options. 

Some meals from this guide include: vegan omelette, chocolate pancakes, scrambled 'eggs', roast vegetable salad, sushi bowl, pesto pasta, chickpea patties, nourish bowl, sweet potato boat, pad thai, etc. 

In both guides, the meals are fully customisable and we provide you with everything needed to create your own balanced, nutritious and delicious meals.

What if I skip a workout or have an unhealthy meal?

Remember OhSHIIT is a lifestyle, not a 'quick fix' or fad diet. We stand for the sustainable development of your mind and body. If you have an unhealthy meal or even a bad day, don't allow yourself to get caught up and feel guilty about your actions. Simply focus on ensuring that your next meal is full of quality wholesome ingredients. 

If you are having problems eliminating a particular food or struggling to find a healthy alternative, see the list of food alternatives in our guide or feel free to email us if you need some help. 

If you miss an OhSHIIT workout or fat burning SSC session, don't let yourself get caught up. Focus on scheduling a time slot in your weekly routine to make up for this workout during the same workout week. If you have a bad week due to unforeseen circumstances and you miss most of your workouts, be sure to repeat the same week. 

What if I have a specific dietary requirement?

Our guides are suitable for most dietary requirements, including: vegan, vegetarian, pescatarian, gluten free, dairy free and FODMAP. All meal plans are designed in a manner that makes it very easy to adjust to your dietary preferences or requirements!

When will I start seeing results?

If you strictly follow our guide you will see results after the first 2 Pre-Training weeks (Stage 1 'Detoxify'). It's important to remember that results vary from person to person due to an individuals unique circumstances. Therefore it's important to remember to not compare yourself to someone else's results. If you have any questions or would like more support to reach your potential email

Our guide and pregnancy

If you have had a baby in the past 12 months, we recommend that you receive clearance from your doctor before commencing any workouts in the guide. The workouts aren't recommended for women who are pregnant or 6 months post-partum. However, 'OhSHIIT Get Me Fit In 12 Weeks' is a lifestyle and therefore the educational content and meal plans are suitable for pregnant women, as well as those who have recently had a baby.

What if I have a pre-existing medical condition?

Our guides have been designed to help people achieve their health and fitness goals. They are not designed to suit specific nutrient deficiencies, allergies, food related health concerns or pregnancy. Nor are they designed to assist and treat health concerns or any injuries that can be aggravated with low, moderate or high intensity physical exercise. If you are an individual with any of the above concerns, please seek professional medical advice prior to using our guides. 

Return/refund policy

OhSHIIT has a strict no refund policy on our educational products. Our digital products are deemed ‘used’ upon downloading and therefore we are unable to offer a refund for product dissatisfaction. We do not offer refunds for our physical products, however if a product is damaged upon delivery, we will exchange the product for no additional cost. 

OhSHIIT will only exchange a product within 7 days of receiving the product. The exchange will only be processed if the product is returned in its original state, and includes all packaging material and accessories that came with the product. Partially returned items will not be accepted. It is the customers responsibility to pay for shipping costs when returning a product for exchange. 

Upon receiving the returned product, OhSHIIT will send the customer a replacement product and reimburse the user for the ‘return’ shipping expenses. OhSHIIT will only reimburse costs for regular shipping, not express shipping. If an item is returned via express shipping, OhSHIIT will only provide a refund of the regular shipping rate and it is the customers responsibility to be aware of this.

If the product is damaged and needs to be returned, you must first email and describe your problem and provide photographic evidence. Please note: water damaged products will not be accepted for an exchange. 

Money back guarantee

We have complete confidence in providing you the best 12 Week Exercise and Nutrition Guide in the world! This is why we have introduced our ‘100% results or money back guarantee'. We proudly guarantee that you will notice improvements in both your body image and mindset (mental state, mood, clarity and belief). 

Follow these steps to meet our money back guarantee criteria:

1) Take a 'before' photo with an attached timestamp.

2) Take weekly photos that are consistent in terms of time of day (morning on an empty stomach), setting, clothing, lighting and timestamp.

3) Strictly follow the weekly calendar in the guide: completing all OhSHIIT workouts and SSC sessions.

4) Record and maintain a daily diary, outlining what food and drink you have consumed (include quantity and time consumed) as well as the amount of hours slept.

Please email the above to

Please note: failure to provide the above criteria will make you ineligible for our money back guarantee. Money Back submissions must be made within 90 days from the date of purchase.

Payment options

We accept Visa, Mastercard and PayPal

Hardcopy delivery timeframe


Australia Post Standard Shipping - 4-6 Business Days

Australia Post Express Shipping - 1-2 Business Days

Please allow up to 3 Business Days for order processing

Can I purchase a hardcopy vegan/vegetarian guide?

At this stage we do not offer the Vegan / Vegetarian guide in a hardcopy format. You can purchase the Vegan / Vegetarian guide as an eBook here.

Additionally, you are able to purchase the 'Vegan / Vegetarian' eBook with the 'Standard' hardcopy.

Is the standard guide suitable for vegetarians?

Yes! We have designed the meal plans in the 'Standard' guide so that there are vegetarian options available in most meals. For a tailored meal plan suitable for Vegans / Vegetarians we recommend our Vegan / Vegetarian eBook.

How can I download my digital product?

Our digital product can easily be downloaded on IOS, Android and desktop devices.

On the order confirmation page a PDF download link will appear. Simply click this link and your digital product will begin to download on your device. Please note that all download links are designed to only allow one download per link click. If you have any questions regarding this please email