FAQ - our members' most frequently asked questions

Nutrition

    Can I eat meat and fish?
    Yes, of course – ideally always combined with plenty of vegetables.
    Do I have to buy expensive, organic foods?
    No, although they are recommended, the program works just as well with conventional foods.
    Do I need additional dietary supplements to complete the program?
    Sophia's program is based on a wholesome and balanced diet. You can buy the recommended food anywhere and can also find it in the nutrition concept and the recipes. Apart from a protein powder, you don't need any additional preparations. Buy whey ("After Workout"), soya or multi-ingredient protein powders (also as snacks) or order them online. We recommend products from major, established companies. Quality labels: Min. 80% protein and only 1 to 2 grams of sugar per 100 grams of powder.
    Should I eat low fat in order to lose weight?
    Only to a certain extent, all macronutrients – protein, carbohydrates and fats – are important for a sustainable diet. What's more important is choosing the right fats and combining them in a balanced way. Which ones are good and which ones are less good is described in the program's nutritional concept.
    When and how many times a day should I eat?
    It is really helpful to stick to our recipe system during the first step. Breakfast, main meals (lunch and dinner) and a snack, so four meals, are specified here. These are organised in the best possible way in order to achieve weight-loss success. In our program, you will learn so much about dealing with nutrition that you can experiment for yourself and put together meals from food that you are free to choose.
    Is it a low-carb program?
    No, the program is divided into three phases. Carbohydrates are included only at breakfast in the first phase. Your diet plan will be supplemented by further dishes rich in carbohydrates in phases 2 and 3. The diet in Sophia's program is not on-sided, but a balanced and sustainable change in diet.
    Is the program also suitable for vegetarians and vegans?
    Definitely, and you will also find suggestions for vegetarian and vegan dishes in each recipe book.

Medical questions

    Can I still take part even if I'm experiencing pain, for example in my knees or back?
    For legal reasons, we are not allowed to and cannot give any advice over the Internet. Please consult your doctor about special questions like this. The exercises that are practised are suitable for beginners and slowly increase over 12 weeks.
    Is the program also suitable for pregnant women?
    Participation in the online program is recommended for pregnant women only after prior consultation with their doctor. In the interests of the mother and child, we are not able to carry out an assessment by email, that can be done only by a medical expert in person. We ask for your understanding in this respect. This also applies to women who are breastfeeding.

Pay online

    How can I pay?
    It is not possible to make a direct transfer to us at the moment, as this is too expensive and time-consuming.
    We currently offer a variety of secure methods for paying online: credit card, direct e-banking transfer, PayPal and payment in advance. All these channels are popular, very secure and recommended (see, for example, the Stiftung Warentest, an internationalconsumer protection group), and they aren't run on our server, but through an audited computer centre of our payment service provider Adyen. We do not see your data at any time in this process, and it isn't disclosed to anyone else either. Please use our secure site to pay. You can get started right away after using any of the payment methods (except for advance payment)!
    My data is correct, but I can't complete my purchase!
    We have discovered this problem with a few customers. You were unable to complete the purchase as you used an outdated browser version.
    Whether you are using either Internet Explorer, Google Chrome or Firefox: We recommend updating your browser or even switching to a more modern one such as Firefox or Chrome.
    Please try to make your purchase again. If you still have problems after that, please send us an e-mail, and we'll be happy to help you.

Program and duration

    For what ages is the program suitable?
    Generally the program is suitable from the age of 16 and up, for those individuals new to sport and everyone who would like to get slim, toned and fit.
    When does the program start?
    At the beginning of the program, you decide whether to do the home or the gym version depending on whether you want to train at home or in the fitness studio, but you can change at any time. Your program starts immediately after you log in for the first time in the first week. You then have direct access to all the videos and documents for the first week.
    Can I select only the home version or only the gym version?
    No, you can change at any time and as often as you want, and you're then in the appropriate week – so you're not starting again from week 1.
    When does the program end?
    The online program is designed to last 12 weeks, and you will be helped and motivated for 12 weeks. You will get access to the website for a total of 24 weeks immediately after you have made your purchase. So you can also jump back to repeat workouts and read information. And you can also download the PDF on the nutritional concept and the recipes again. Your access expires and the program ends after the 24 weeks.
    Can I take a longer break during the 12-week program?
    You can in principle, but we don't recommend it. The program is designed so that you work towards set targets, that you stay motivated and that you can celebrate success after 12 weeks. If you take frequent or lengthy breaks from the program, the likelihood that you will achieve your goals gets less and less. Despite that, your 24 weeks of access to the program gives you enough time if something unexpected crops up.
    How much time do I have to schedule every day?
    For training at home: In the first phase, it is recommended that you do the workout for approximately 25 minutes three times a week. In phases 2 and 3, you train three to four times a week and should reckon on approximately 25 minutes per training unit.
    You complete your gym training in the fitness studio. Three training units are also planned here in phase 1. One training unit is added in each of phases 2 and 3.
    Why are there three phases?
    To achieve maximum success, the training has to be constantly adjusted. That's why the number of training units per week changes depending on the phase. The body needs variety and new training stimuli, and so the focus in each phase is placed on different areas. Sophia explains this in the course of the program.
    You input your data at the start of the program and receive a recipe book matched to your needs. At the beginning of phases 2 and 3, you get another batch of recipes after you have entered your current body data. Everyone loses weight in their own way.
    What do I need for the program?
    Not a lot – you can actually start straight away. All you need is a yoga or gym mat. Everything else should already be available at home and in the kitchen. To do the gym training, you will of course need to be a member of a fitness studio, you choose which one you want to join.

Videos, downloads and DVD

    Why can't I download the videos?
    You will be guided by the online program and regularly motivated by emails and other communications so that you stay on the ball and also actually achieve the desired success. A program that is always available can easily be put off till tomorrow. We believe that's the reason why so many are unsuccessful. We are convinced that this is less likely with an online program than with videos.
    Why isn't there a DVD?
    The videos are streamed over the Internet. A program that is always available can easily be put off till tomorrow. We believe that's the reason why so many are unsuccessful, and we are convinced that this is less likely with an online program than with videos. That's why we don't currently offer a DVD.

Access and password

    I didn't get a password!
    Please check the spam folder of your e-mail program to start with.
    If you have registered successfully, you will get an e-mail containing your temporary password. Please check carefully again whether you have already received it.
    You can easily request a new password from /login. To do this, click on "Forgotten password" and then enter your email address that you used to register with "Sophia Thiel". It can take up to 15 minutes to send a new password. Please also check your spam folder to begin with if you can't find the password reset e-mail.
    I've forgotten my password!
    You can easily request a new password from www.sophia-thiel.com/login. To do this, click on "Forgotten password" and then enter your email address that you used to register with "Sophia Thiel". It can take up to 15 minutes to send a new password. Please also check your spam folder to begin with if you can't find the password reset e-mail.
    The password reset function doesn't work!
    Please check the spam folder of your e-mail program to start with.
    It can take up to 15 minutes to send a new password. If you have still not received a password reset email after that, please send us an e-mail to the address given under Kontakt.
    My e-mail address isn't recognised, even though I've paid!
    In this case, please send us an email to the address given under Kontakt. Please tell us the e-mail address you used to register with, the payment method you used, your full name and the time of your purchase. We will then sort out the problem.