Welcome to the Pain-Free Fat Loss Help Center
On this page, you'll find answers to our most commonly asked questions about PFL.
Including how to access the book and supplemental materials, how to cancel your order or get a refund, and how to get answers to your most pressing questions.
Tap your question below to see the answer.
Your Order
How do I access the book? And the Member's Area of the website?
To access the book and member's area of the website, you'll need to use the unique access code sent to you following your order (this code was also displayed on the confirmation page after you placed your order).
Step 1: Go to www.painfreefatloss.com/members-area
Step 2: Enter your access code in the password box (see example image below).
Passwords follow the format of XXX222 (three letters + three numbers).
If you are not able to find your password, please check your email.
Look for an email with the Subject Line "From Brendan (about Pain-Free Fat Loss)."
In this email, you'll find your custom access code to the Member's Area of the website.
I have questions I'd like to ask about the program. What is the best to do that?
We do not offer coaching support with Pain-Free Fat Loss. We just don't have the manpower to manage that without charging additional consulting fees (which we would like to avoid).
The best way to get your questions answered is to post them on the Forum & FAQ's page.
Follow this page link, and post your question in the Comments section at the bottom of the page: https://painfreefatloss.com/faqs/
If you'd rather email us your question, send an email to mailbag@saltwrap.com.
Though we can't respond to every question, we do read your emails.
And we often feature your questions and comments in our newsletter.
So feel free to write in!
My password isn't working.. help!
If you're having trouble getting the password to work, please double check your unique password.
Passwords are CASE SENSITIVE --- meaning capital letters must be capitalized in the password.
For example, if you're password is PTR222, then "ptr222" will not give you access.
"PTR" must be capitalized in this scenario.
Step 1: Go to www.painfreefatloss.com/members-area
Step 2: Enter your access code in the password box (see example image below).
Passwords follow the format of XXX222 (three letters + three numbers).
If you are not able to find your password, please check your email.
Look for an email with the Subject Line "From Brendan (about Pain-Free Fat Loss)."
In this email, you'll find your custom access code to the Member's Area of the website.
What is the refund policy for Pain-Free Fat Loss?
We offer a 90-Day Money Back Guarantee on the Pain-Free Fat Loss program. You can get a full refund, for any reason, anytime within 90 days of your purchase.
But remember, your purchase of Pain-Free Fat Loss gives you unlimited access to the member's section of PainFreeFatLoss.com. And you'll get free upgrades whenever we launch new content — like recipe books, diet plans, exercise tutorials, etc.
Any advances and upgrades to PFL, you'll get for free.
But all this will not be available to you if you request a refund.
How do I get a refund?
To request a refund, send an email to help@saltwrap.com with your order number AND the email address you used to place your order.
If you ordered from us within 90 days, and are not happy, you qualify for a refund.
We'll make sure you feel like you got a fair deal.
I just placed an order by accident. Can I cancel my order?
We may be able to cancel your order if you notify us immediately. If the order has already shipped, we will need to process a refund for your order.
How can I contact someone at SaltWrap?
We do not offer coaching support with Pain-Free Fat Loss. We just don't have the manpower to manage that without charging additional consulting fees (which we would like to avoid).
If you are stuck. Or have questions about how to get the most out of PFL, let us know in the Comments section of the FAQ's page here. This is the best way to connect with us and other members.
>> Click here to visit the PFL Forum and FAQs page now.
If you have a more private or in-depth question (or thought..), you can send an email to mailbag@saltwrap.com.
Though we can't respond to every email, we do read your comments and value your feedback. And, we often feature your questions and comments in our newsletter. So free free to write in!
About Us
I'm confused.. who is SaltWrap? What is Pain-Free Fat Loss? Are they the same??
WE are SaltWrap.
The people. The group of fitness professionals running this thing.
Pain-Free Fat Loss is the name of our weight loss program designed to squash inflammation, get rid of pain, and help you shed excess weight fast.
See "What is SaltWrap?" below for more information about who we are.
What steps does SaltWrap take to protect my information?
SaltWrap is certified level 1 PCI DSS compliant.
PCI stands for Payment Card Industry Data Security Standard (PCI DSS).
It is an information security standard for organizations that handle credit card and debit card information.
Defined by the Payment Card Industry Security Standards Council, the standard was created to increase controls around credit card data to reduce credit card fraud via its exposure.
We take the job of securely hosting an online store seriously.
Read more about PCI compliance, our online security measures, and more here:
https://saltwrap.com/pci-compliance/
What is SaltWrap?
Read our full About Us page here (learn about the security measures we take on SaltWrap.com, our manufacturing practices, our product development philosophy, and more).
We are a small, focused team of fitness professionals working to keep you healthy.
SaltWrap™ is dedicated to creating natural and holistic recovery, injury prevention, and performance solutions for athletes, competitors, and performers that allow them to get back to work – and back to doing what they love.
We create solutions in the categories of Therapeutic Fitness Equipment, Nutritional Supplements, and Personal Improvement.
Our mission is simple: To help you do what you love, better. And help you reveal your best self.
Our products help you perform better—without sacrificing your long-term health.
Get to know us better at www.saltwrap.com.
Daily Fitness Planner (DFP) - FAQ's
Q: Who was this planner designed for?
The SaltWrap Daily Fitness Planner was designed for the serious athlete or someone who wants to make considerable and dramatic changes. Because this planner requires you to track all exercise AND nutrition for each day, it’s the ultimate accountability partner.
Think of this planner like a program: it’s a 16-week journey. Do your best for 16 weeks, then decide if you want to continue, or if you want to take a break and follow a different program.
Q: If I track my fitness activities every day, I’ll go through three planners per year. That could get expensive… Are there any discounts available?
Our planner is by no means a cheap option. We made the decision during the design process to cut no corners. That’s why it contains more pages than most fitness journals, has premium 80 gsm thick paper, a durable cover, and high-quality binding.
Also, we don’t work with a publisher—we maintain control of the content and production so that we can put exactly what we believe is necessary into the journal.
This makes it more expensive for us, but allows more room for creativity and ultimately provides you with a better product. To put it simply, we believe it is the best training log and food journal you can buy. But we understand your concerns, so we do in fact offer a discount on purchases of 3 or more.
Q: How can I get the most out of this planner?
Consistently fill out all of the daily and weekly pages. Be as detailed as possible, and keep in mind that you will want to reference this months and years from now. After completing the planner, you can write the Start Date and Finish Date on the edge of the bound pages with a Sharpie for quick reference down the road.
Exercise
Q: What is the best way to effectively use the Training Log section?
Start ahead of time by writing down a plan for your next training session: the exercises, set, reps, and any other notes that are important (use the “Plan” column for this).
Then, bring your planner with you when you exercise. You can fill out the Training Completed section as you go, or fill it out after completing your session. During the following session, review your previous work out and look for opportunities to improve.
Q: What about rest days? If I only exercise 3 days per week, what do I do with the Training Log pages on those days?
We debated on this point for some time before finalizing the planner design. We decided that even though most people don’t train every day, there was tremendous value in having a “Training Log” section for each day of the 16 week period—even rest days.
On rest or recovery days, we recommend completing the prompts that are relevant and writing down any notes about your activity, such as if you went for a walk, were mostly sedentary, and if you did any stretching or sports activities.
One of the key strengths of this planner is that it pushes you along each day, for 16 weeks. By creating this planner in a format that enables skipping or not tracking consistently, we would be detracting from one of the most important aspects of this planner: it’s a time keeper, it pushes you along, and holds you accountable.
That being said—this planner may not be the best fit for people who only exercise 2-3 days per week. It is designed for the serious athlete, or someone who is embarking on a program to make radical progress that requires daily activity tracking.
However—If you find daily tracking to be inconsistent with your program or goals, the undated format will allow you to use the planner to track your progress only on days when you exercise.
If you use the planner in this fashion, the weekly review will not necessarily fall on each 7th day.
But, you can still use it as a regular “check in” on your progress.
Q: What should I write in the Notes column of the Training Log?
Write down anything you want to remember in the future, or that you want to track for the particular training session. Some people track rest intervals, which you can write into the notes fields. Others have success writing reminders about proper form or how to perform the exercise.
Q: What should I write in the Comments box at the bottom of the Training Log?
Write anything you feel is relevant, but this section is great for recapping your workout. Think about the things you want to remember for next time, and jot them down in this space.
Diet
Q: How many calories should I eat?
This is highly individual. But depending on your goals, you can develop an accurate calorie goal yourself. See Resources section for more information.
Q: What if I only eat 3 meals and 1-2 snacks?
For the purpose of the Nutrition Log page, treat each meal or snack as a “meal”. So, a handful of almonds or a few grapes in the afternoon could be counted as Meal 3 or Meal 4.
Q: Do I have to track all calories, fat, carbohydrates, and protein that I consume?
Absolutely not. However, we do recommend that you track everything you eat (counting all the calories and fat, carbs, protein) for at least two weeks. This is an eye opener for most people—even those with considerable knowledge of nutrition. If you are trying to lose weight, you may find it easiest to simply track calories (and carbohydrates) instead of tracking all the other nutrients.
We recommend a cyclical approach: when you are not making progress or need to see fast results, track everything and be militant. When you have a program and routine in place that you feel good about, you can get away with tracking less.
This planner doesn’t last forever. It’s 16 weeks—so think of it like a 16 week-long program. After you complete the planner, take some time to assess your results before starting a new program (and filling out a new planner).
Q: How long should I track diet statistics?
This again depends largely upon your goals—but following a program that you can track consistently for 12-16 weeks is a good bet. After this time period, you can take a break from tracking everything and assess your progress.
Then, implement any necessary changes to your program and start over.
Q: How can I count calories and nutrients of foods without nutrition labels?
See Resources section below for calorie counting references of common foods.
Q: Do I need to write down every food I eat, or can I just write down the content of the meal
It’s a good idea (for future reference purposes) to write down at the very least a description of the meal and the main components.
Q: This will require a lot of math… What if I hate math?
It may require some work up front, but the beauty of this planner is that it quickly becomes a valuable reference. After a few days, you’ll notice that you generally eat the same foods over and over (or at least, similar foods). This allows you to quickly reference previous pages instead of calculating nutrition content again.
Q: Do I need to get a scale and weigh everything I eat?
Not necessarily. See the Resources (Daily Fitness Planner Resources) section for a great tool that allows you to accurately estimate the content of foods by referencing its size with other objects (e.g. 2 tablespoons = roughly the size of a ping pong ball).
Daily Fitness Planner (DFP) - Resources and Links
A Primer on Calorie Counting:
http://www.acaloriecounter.com/calorie-counting.php
Calories in Common Foods:
http://www.myfoodbuddy.com/foodCalorieTable.htm
Searchable Calorie Content Database (includes restaurants):
http://www.calorieking.com/foods/
Measuring Foods and Estimating Portion Sizes:
http://www.mynetdiary.com/estimating-portions-for-food-diary.html
Portion Control and Estimating Portion Sizes:
http://www.mayoclinic.org/healthy-lifestyle/weight-loss/multimedia/portion-control/sls-20076148
How to Measure Body Fat Percentage:
http://www.active.com/fitness/calculators/bodyfat
How to Take Body Measurements:
http://www.dummies.com/health/how-to-get-your-body-measurements/ ,http://www.sparkpeople.com/resource/fitness_articles.asp?id=128
A Smart Guide to Fitness Goal Setting:
https://www.acefitness.org/acefit/fitness-fact-article/3575/a-smart-guide-to-goal-setting/
What to Eat Before, During, and After Exercise:
http://www.precisionnutrition.com/workout-nutrition-explained