Interactive Know-How

PROGIO PROXM PLAYER USER GUIDE

VERSION 1.0

© 2005 Companion Worlds, Inc.

HOW TO TURN ON YOUR POCKET PC AND LAUNCH PROGIO

Step 1: Start the device

- Push the on/off button located above the screen
- See the Start page

Step 2: Go into the Program Directory

- Tap Start at the top of the page with stylus or finger
- Select “Programs” from the Start Menu

Step 3: Start the Progio ProXM Player

- Tap the Progio icon to launch the Progio ProXM Player
- The orientation becomes landscape mode and the
Progio ProXM Player is launched

Step 4: Using the Progio ProXM Player

- PROGIO DISABLES THE TOUCH SCREEN BY DESIGN
- Scroll Up, Down or Back using the outer circle of the cursor
- Press the center button to Enter or Go
- Depress Back for two-seconds to navigate back to the
Progio home page

© 2005 Companion Worlds, Inc.

 Progio ProXM Player User Guide

CONTENT
• Introduction
• The Progio ProXM Player and Windows Mobile
• Progio ProXM Player Overview
o Navigating the Progio ProXM Player
o Progio Library Browser Overview
o Progio Workout Browser Overview
• Getting Started
o Progio Welcome Video
o Lisa Engles’ Total Body Workout
• Progio Library Browser User Interface in Detail
• Progio Workout Browser User Interface in Detail
o Before Starting an Exercise
o During an Exercise
o Completing your Workout
• Windows Mobile Settings
• Glossary

For technical support, please contact support@progio.com

NOTE: YOU ASSUME ALL RISKS ASSOCIATED WITH USE OF THE CONTENT DELIVERED BY
COMPANION WORLDS, INC., INCLUDING WITHOUT LIMITATION THE RISK OF PHYSICAL
INJURY. COMPANION WORLDS, INC. MAKES NO REPRESENTATIONS OR WARRANTIES OF ANY
KIND OR NATURE AND EXPRESSLY DISCLAIMS ANY AND ALL REPRESENTATIONS AND
WARRANTIES, WHETHER EXPRESSED OR IMPLIED, REGARDING THE NATURE OR PERFORMANCE
OF SUCH CONTENT, INCLUDING, WITHOUT LIMITATION, ANY WARRANTIES OF
MERCHANTABILITY, AND FITNESS FOR A PARTICULAR PURPOSE, TITLE, NON-INFRINGEMENT,
PERFORMANCE OR EFFICACY. COMPANION WORLDS, INC. SPECIFICALLY DISCLAIMS ANY
REPRESENTATIONS OR WARRANTIES THAT SUCH CONTENT WILL OPERATE UNINTERRUPTED,
ERROR-FREE OR OTHERWISE WITHOUT DEFECT, THAT ANY DEFECTS WILL BE CORRECTED, THAT
ANY SUCH CONTENT DOES NOT INFRINGE OR VIOLATE THE INTELLECTUAL PROPERTY RIGHTS,
PRIVACY OR PUBLICITY RIGHTS, DEFAMATION RIGHTS OR OTHER RIGHTS OF ANY THIRD
PARTY, AND THAT YOU WILL OBTAIN ANY RESULTS SPECIFIED IN THE CONTENT.

Progio, Progio ProXM Player, Companion Worlds are trademarks of Companion Worlds, Inc., registered in the U.S. and other
countries

Windows Mobile and Pocket PC are trademarks of Microsoft Corporation

© 2005 Companion Worlds, Inc. All rights reserved. -1-

 Progio ProXM Player User Guide

INTRODUCTION
The Progio System is revolutionary - bringing the expertise, knowledge, and programs of world renowned
sports and fitness experts to You -- anytime and anywhere.

As more experts make their knowledge and services available via the Internet, digital media helped to provide
consumer friendly communication, with streaming audio and video which is easy to understand and
comprehend. However, when you are away from your desk, it completely looses value.

The Progio System is designed to bring expert information directly to the point of activity; the gym, the track,
the driving range, or a hotel room! Progio will quickly become your “Interactive Companion”, helping you to
know “What” to do and “How” to do it, while being “non-intrusive”, never interrupting the flow of your
workout!

The Progio System is fully “programmable” to meet your specific and personal fitness goals.

Whether you want to win the next gold medal, loose ten pounds, or improve your golf swing, you will reach
your goal faster by following expert advice and coaching. The Progio System will help you to get there – by
bringing a personal expert/coach to you - virtually.

You can choose from a wide variety of exercise, fitness, and athletic training programs. We have formed
relationships with many of the world’s best experts, trainers, coaches, and sports academies, in order to bring
you an extensive library of programs and services.

If you want to jump right in, begin with the Getting Started section, which should get you going with your
first Progio Workout in less then 2 minutes.

However, we highly recommend that you read the other sections contained in this manual, before you begin
your workouts, as that will help you to get the most out of the Progio System.

As always, we recommend that you consult your physician or trainer before starting any new exercise
program.

We wish you the best of luck as you move toward reaching your next fitness goal!

© 2005 Companion Worlds, Inc. All rights reserved. -2-

 Progio ProXM Player User Guide

THE PROGIO PROXM PLAYER AND WINDOWS MOBILE

The Progio ProXM Player is a genuine Windows Mobile application, which models the Windows Mobile User
Interface, for ease of use. The Progio ProXM Player operates in landscape mode, providing ability to view
video clips and display images with the highest possible resolution.

This section of our guide describes how to navigate the Progio ProXM Player successfully to explore all exercise
and workout libraries and to maximize the full potential of the Progio ProXM Player during your workouts.

Touch Screen
The Progio ProXM Player disables the PDA touch screen.

The 4-way control button drives the entire Progio ProXM Player user interface, with one exception: The circled
X Control located in the upper, right corner of the screen, which allows switching to other PDA applications.

Switching to other PDA Applications

Tapping the X Control “minimizes” the Progio ProXM Player, giving control back to the Windows Mobile
Desktop, while the Progio ProXM Player remains “active” in the background (the state of the application is fully
maintained).

You can switch back to the Progio ProXM Player at any time by selecting “Progio” from the Windows Mobile
Desktop Start Menu. This action will take you right back to the point in the Player where you stopped,
previously.

Manual Controls
The Progio ProXM Player requests user input via the 4-way control element.

Rotate the PDA 90 degrees to the left, to accommodate the landscape mode. The 4-way control element will
be located to the right of your screen.

The control has 5 input buttons: North, East, South, West, and Center.

When the PDA is rotated at a 90 degree angle, the button functions are as follows:

North = UP
East = not used
South = DOWN
West = BACK (or HOME, when pressed for more than 3 seconds)
Center = ENTER

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 Progio ProXM Player User Guide

PROGIO PROXM PLAYER OVERVIEW

Read this section to learn about navigating the Progio ProXM Player,
exploring exercise and workout libraries, and using the Progio ProXM
Player during your workouts.

Navigating The Progio ProXM Player

You navigate through the Progio ProXM Player via vertical selection lists.

The active item (Cursor) is marked as an inverted color (e.g., Orange, Blue, and Green).

Small, gray arrows (pointing up or down) are located at the top and the bottom of each list, and indicate a
selection that expands beyond the visible display area.

The UP and DOWN buttons are used to move the Cursor and allow scrolling through the selection lists.

When you locate the desired entry, push the ENTER button to select it.

The BACK button is used to go back one level (if available). Holding the BACK button for three seconds will
always bring you back to the Progio Home screen.

Progio Library Browser Overview

The Progio Library Browser allows you to browse through every Exercise Description and Workout
Description that is installed or has been downloaded on the Player.

The Exercise Description consists of an exercise name and associated instruction(s) if available.
The instructions can be images, a video, and/or text, and all information provided is also linked to the specific
Workout Descriptions.

The Workout Description consists of a detailed prescription of one or more exercises, which can include
details such as duration, rest, weight, and repetitions.

Exercises and Workouts are organized in hierarchical folders and driven by main categories and sub categories,
which may be defined by Progio Content Providers.

Once you have selected a workout, the following options are available:

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 Progio ProXM Player User Guide

START - starts the selected new workout (see below)

PREVIEW - displays a list of all exercises in the selected workout,
including details such as appropriate weight and number of
repetitions if applicable. The list is displayed in full screen mode.
Push UP or DOWN to scroll through the text. Push BACK at any
time to return to the menu.
VIDEO - plays video instructions about this workout, in full screen
mode. Push ENTER to replay the video. Push BACK at any time to
return to the menu.
INFO - displays a detailed description of the selected workout (in
full screen mode). Push UP or DOWN to scroll through the text.
Push BACK at any time to return to the menu.

Progio Workout Browser Overview

The Progio Workout Browser is the core application of the Progio ProXM Player. Selecting a workout from
the Progio Library Browser launches the Progio Workout Browser. The application provides step-by-step
instructions throughout the workout, telling the athlete “What” to do, and “How” to do it. The Progio Workout
Browser features a vertical menu frame on the left side of the screen, and an information frame to the right of
the menu. You can scroll up and down in the menu using the UP and DOWN controls. Positioning the Cursor
on a menu selection will display a preview of the function. Pushing ENTER will activate / execute any of the
given options. The following menu items are available:

JUMP - displays a short list of all exercises. You can select any
exercise, or jump to “Finish Workout” (see below for more details).
START - starts the currently displayed exercise (used alternatively
with DONE).
DONE - ends the currently displayed exercise or set, and
advances to the next set or exercise (used alternatively with
START).
IMAGES (optional) - displays one or more images in full screen
mode. Push ENTER to advance to the next image, if available.
Push BACK to return to the menu.

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 Progio ProXM Player User Guide

VIDEO (optional) - plays an instructional video in full screen

mode. Some videos may feature a “voice over” audio track. Push
ENTER to replay the video. Push BACK at any time to return to the
menu. Use UP and DOWN to adjust the audio volume.
INFO (optional and not shown in the sample screens) - shows
detailed written instructions in full screen mode. Push UP or
DOWN to scroll through the text. Push BACK at any time to return
to the menu.
PAUSE - allows you to halt the workout timer, and resume the
workout at a later time, coming right back to point of departure.

GETTING STARTED
If you are using Progio ProXM Player for the first time, we recommend
that you spend some time familiarizing yourself with specifics about the
Progio software, as well as the PDA, itself.

We have included some learning tools that are specifically designed for the first time user. You can find these
tools by selecting PROGIO from the Home Screen.

Progio Welcome Video

If you have successfully installed the Progio software on your PDA, starting the Progio ProXM Player for the
first time will automatically initiate the Progio Welcome Video.

You can replay the Progio Welcome Video at any time by selecting:

Progio > Welcome Video

Push BACK at any time to stop the video.

Lisa Engles Total Body Workout

We also recommend viewing LISA ENGLES TOTAL BODY WORKOUT. This video is specifically designed to help
you become more familiar with the operation and use of the Progio ProXM Player, while providing a
challenging workout at the same time! Lisa Engles video includes a cardio warm up, stretching and a series of

© 2005 Companion Worlds, Inc. All rights reserved. -6-

 Progio ProXM Player User Guide

functional exercises that challenge balance, strength and stability. To locate Lisa’s video, perform the
following:

Step 1: Browse through the Progio Library until you locate Lisa Engles workout:

Progio > Lisa Engles Total Body Workout

Step 2: Before starting the workout, play the VIDEO, which provides detailed instructions on using the PDA
and the Progio ProXM Player during the workout:

Progio > Lisa Engles Total Body Workout > VIDEO

Step 3: PREVIEW the workout to get a glimpse of the upcoming exercises and any necessary equipment.

Progio > Lisa Engles Total Body Workout > PREVIEW

Step 4: Now, begin your workout by selecting the START menu, as follows:

Progio > Lisa Engles Total Body Workout > START

After completing the LISA ENGLES TOTAL BODY WORKOUT, you should feel confident to continue viewing and
trying out other workouts in our library, making Progio a consistent part of your fitness training!

Please visit our web site www.progio.com to purchase additional workout titles and professional coaching
services. We continuously supplement our site with workouts, advice, and resources from the world’s leading
experts on exercise, fitness, performance athletics, and corrective exercises.

We are certain you will find the appropriate programs to meet your specific and personal fitness needs.

© 2005 Companion Worlds, Inc. All rights reserved. -7-

 Progio ProXM Player User Guide

PROGIO LIBRARY BROWSER USER INTERFACE IN DETAIL

Read this section to get an understanding of the ProXM Player
Information Management system, and how it relates to features and
applications.

The Progio ProXM Player manages a lot of information including: exercise and workout instructions, workout
programs, and titles and services you can purchase from leading experts, coaches, and trainers. Familiarity
with the following terms will help you when using the Progio ProXM Player:

Progio ProXM Player Home Screen

The Home Screen is the root object for all information available on
the Progio ProXM Player. The Home Screen appears whenever you
start the application. To navigate directly to the Home Screen from
any location, press and hold BACK for at least 3 seconds.

Author
Progio partners with 3rd parties experts, coaches, trainers, health
and fitness clubs, and sports academies, to bring exciting fitness,
performance and corrective exercise programs to the Progio ProXM
Player. We refer to these parties collectively as “Author”. “Author”
is represented on the Progio ProXM Player Home Screen with a
The HOME Screen provides access to
tab(in the same manner that content provided by Progio is
the Authors and the Application
grouped under the “Progio” tab on the Home Screen). The list of
Settings
Authors expands as you add Titles and Services to your device.

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 Progio ProXM Player User Guide

Folder
Folders help to organize information on the Progio ProXM Player.
Our folders are very similar to directory folders on a personal
computer. The folders are organized in a tree hierarchy,
beginning at the Library Home, and can contain sub-folders and
information items (see below).

Library
The Progio ProXM Player manages all information related to an
Author in the Author’s Library. The Library can include Folders,
Progio Titles, Progio Services, Workout Programs, Workout and
Exercise Instructions, simple text, and audio and video
The Library Screen provides access to
information. An Author can organize the Library with the available
an Author’s content, such as workouts,
Folders if desired.
exercises and more

Progio Titles
A Progio Title is a self-contained collection of one or more workout programs or workouts. A Progio Title is
typically not customized specifically for an individual, but instead, is defined as a general prescription for a
large, target audience. For example, Lisa Engles Fitness provides a Series of fitness oriented workout titles
for Beginners, Intermediate Exercisers and Advanced Athletes. You can find more information about available
Progio Titles on our web site www.progio.com.

Progio Services (not available in release 1.0)

Progio Services are delivered from an Author’s web site via the Internet to your device and the Progio ProXM
Player. Such services typically provide custom workouts and programs designed by a professional coach or
service based on an assessment of your current condition and your goals. Progio Services will be available in
the future.

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 Progio ProXM Player User Guide

Workouts
A Workout is a collection of exercises (see below) and
instructions about the workout, e.g., an introductory video clip.
Workouts are managed in the Library and are marked with the
Author’s Icon to the left of the Workout Name. Workouts are
typically managed in a folder structure provided by the Author.
The Progio ProXM Player allows you to refer to a Workout from
more then one folder.

For example, an Author may manage workouts in two or more

The icon to the left of the workout
name indicates a workout, the bottom
of the screen shows the sub-categories
categories with appropriate sub-categories, e.g., workout type
and workout difficulty. The Workout “General Fitness” is
categorized as a Strength workout for Intermediate, therefore,
the Workout could be found in either of the following sub
categories:
Author > Workout Type > Strength or
Author > Difficulty Level > Beginner

Exercises
An Exercise is the elementary unit for the Progio ProXM Player and consists of one of more instructions, such
as: text, a video clip, or a set of images. Exercises can be managed in a folder structure similar to Workouts.
However, single Exercises can only be performed as part of the workout, not separately .

Exercises attributes can exist when the Exercise is prescribed in a workout, and vary depending on the type of
exercise. For example, a cardio exercise may include a time, a goal heart rate, and a rest period, while a
weight lifting exercise may include the apparatus, number of sets, repetitions, weight, tempo, and rest period.

PROGIO WORKOUT BROWSER USER INTERFACE IN DETAIL

Read this section to learn using the Progio Workout Browser in more
detail.

The Progio Workout Browser is a powerful application that helps you progress through your selected workout.
The application provides “Step by Step” instructions that are easy to follow and do not distract from your
workout routine. The Progio Workout Browser becomes your personal “Workout Companion” – the application
tells you WHAT to do by providing details about each exercise. At any time, you can pull up additional

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 Progio ProXM Player User Guide

information about HOW to do each exercise. The Workout Browser is just like having your personal coach or
trainer by your side whenever you feel the need for assistance.

The following charts describe the Progio Workout Browser features in more detail:

Before Starting an Exercise

START
Every exercise comes with detailed instructions, such as the
number of sets, repetitions, rest intervals, and equipment used.
If you are already familiar with the exercise, simply select
START, set the Progio Player aside, and perform the exercise.
However, if you are uncertain or you want to learn more about
the exercise, Progio provides additional information, such as still
images, instructional video clips or text (see below).

IMAGE
Scroll down to IMAGE. You will see one or more images
displaying your position before, during, and after one exercise.
If more than one image is available, they will rotate
automatically.
Still images are optional; therefore, if no images exist for an
exercise, there will not be an IMAGE menu choice.
You can also select IMAGE to view the images in Full Screen.
Push ENTER to toggle through the images, and push BACK to
return to the main screen.

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 Progio ProXM Player User Guide

VIDEO
Scroll down to VIDEO and you will see a thumbnail of the video
clip (if available).
Select VIDEO to view the entire exercise video clip. Press BACK
to return to the main screen at any time or when the video clip
has finished. Push ENTER again to replay the video from the
start.
Video clips are optional; therefore, if there is no video clip
available for an exercise, there will not be a VIDEO menu
choice.

INFO
Scroll down to INFO and you will see additional text about the
exercise.
Like IMAGE and VIDEO, you can select INFO to review the
information on a full screen. The small arrows located on the top
left and bottom of the screen indicate that more text is beyond
the current display. You can view the additional text by pushing
UP and DOWN.
Push BACK to return from the Full Screen mode to the menu.

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 Progio ProXM Player User Guide

JUMP
The JUMP feature helps you select exercises in any preferred
order, skip exercises that you cannot do, or prefer not to do,
and end active workout sessions.
This feature is useful, as there may be times when an exercise
should be skipped due to injury, or because the equipment
needed for the exercise is not available.
The first and last entry in this vertical list is “Finish Workout”,
allowing you to end a workout at any time.

During an Exercise
DONE
After selecting START, your screen will display information
relevant to this exercise such as, a Timer to alert you when the
prescribed interval time has elapsed, or you have completed the
appropriate number of repetitions for a specific amount of
weight.
You must confirm completion of the exercise by selecting DONE.
All other features of the Exercise Browser remain available
during an exercise, such as images, videos or text instructions.

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 Progio ProXM Player User Guide

Completing your Workout

The Progio Workout Browser provides two options to complete a
workout.
You can select “Finish Workout” from the JUMP screen at any
time during your workout OR after completing the last exercise
of your workout.
In either case, you need to confirm that you want to exit the
Workout Browser.
Please note that you can only have ONE active workout.
Therefore, always complete your workout before starting the
next one.

The Progio ProXM Player provides you with a short summary of

your workout and your results.
Future versions of the Progio ProXM Player will allow you to
store and manage your workout log.
Press and hold BACK to return to the HOME screen.

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 Progio ProXM Player User Guide

WINDOWS MOBILE SETTINGS

Read this section to learn how to get the most out of your Windows
Mobile device when working with the Progio ProXM Player.

We assume that you are already familiar with Windows Mobile. However, we would like to provide you with a
few tips that could enhance your experience with the Progio ProXM Player running on Windows Mobile. For
more detailed information, please refer to your Windows Mobile User Manual. The following Windows Mobile
configurations can be found under SETTINGS (from the Windows Mobile Start Menu):

- Settings > Systems > Brightness

Use this to turn up the Brightness factor and significantly increase the viewing quality of the videos.

- Settings > Systems > Power > Advanced

Use this to either disable the automatic “Turn Off” or configure it to the maximum minutes allowed
(e.g. 5 min). This will prevent the PDA from automatically shutting down while you are working out,
e.g., during longer cardio exercises.

- Settings > Systems > Power > Processor

Use this to Select “Maximum Performance” , which will allow smooth audio and video playback.

- Programs > Windows Media

Windows Mobile includes a digital media player. If you enjoy listening to your favorite music while
working out with Progio, simply load music files into the Windows Media Player (please refer to the
Microsoft WMP user guide).

Important: Low Battery Warning

If you receive a “Low Battery Warning” while using Windows Mobile, shut down the device immediately and
recharge its batteries. If the battery is allowed run down, Windows Mobile may not maintain application
software configurations. If this should occur, all applications (including Progio) must be reinstalled.

Operating System Requirements

Progio requires Windows Mobile 2003, 2nd Edition with a built number 14260 or higher. Please contact us at
support@progio.com if you have problems with the Windows Mobile compatibility.

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 Progio ProXM Player User Guide

GLOSSARY
BB Barbell (long bar weight held in two hands)

DB Dumbbell (short bar weight held in one hand)

Exercise a single action that is performed one or more times, or for a period of time. Bench Press is
an exercise, as is Hamstring Stretch.

MB Medicine Ball

ProXM an XML based Internet standard we designed to exchange “Interactive Know How” between
service providers and consumer devices. ProXM is an open standard that we have made
available to our partners in order to provide you with quality content.

Repetition one complete movement of an exercise. In strength exercises, a repetition typically consists
of two phases: the concentric muscle action (or lifting of resistance), and the eccentric
muscle action (or lowering of resistance).

Rest part of an exercise prescription, measured in seconds

SB Stability Ball

Set the continuous performance of an exercise, typically measured in repetitions or in time.

SMR Self Myofacial Relief – self massage using a foam roller.

Tempo part of an exercise prescription. Tempo is an indicator for strength training and represents
the three phases: out, hold, in. For example, at a bench press exercise, the tempo 2 – 1 – 2
means to count to two while pushing up, to count to one at the full extension, and to count
to two while lowering the weight.

Weight part of an exercise prescription. Weight is typically measured either in lb, kg or relative to
the athlete’s body weight.

Workout a series of one or more exercises executed in succession over a continuous period of time on
a given day.

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