Contain Your Brain vs EqualSet

Free your mind from worry so you can focus on what matters most! With Contain Your Brain in your pocket, you can achieve more, relax more, sleep more, enjoy your life more and… Worry less so you can LIVE more! Struggling with anxiety, stress, or insomnia? Worry lies at the heart of these challenges— fueling restless minds and restless nights. Contain Your Brain helps you manage your worries effectively and begin the journey to a calmer mind and a more relaxed you. What sets Contain Your Brain apart? • Unparalleled Privacy: Unlike most mental health apps, Contain Your Brain does not collect ANY of your personal information. All your data is stored securely and locally on your device. One less thing to worry about! • Evidence-Based Techniques: Co-developed by a clinical psychologist with over 25 years of experience, Contain Your Brain utilizes science-backed psychological strategies to target worry from CBT, DBT, ACT, and Positive Psychology. Our app is grounded in research, including Borkovec’s seminal studies on “Stimulus Control” (a.k.a. Worry Time). Other supporting studies show that worry time reduces anxiety, stress, and even insomnia in many populations, including adolescents and adults. See www.containyourbrain/the-science for more info. • Practical & User-Friendly: Co-developed by a digital designer with lived experience, Contain Your Brain puts users first delivering a simple, intuitive & engaging interface that helps you manage your worries with ease. How does it work? It’s as simple as Set, Sort & Solve! • SET your worry time & place • Add spontaneous worries via Voice or Text. • In your Worry Time SORT your worries into categories: Solvable, Unsolvable or Solved • SOLVE your worries with science-backed solutions that match your worry category. (Want a demo? Visit www.containyourbrain.com/how-it-works) Cool Features • Schedule your ‘worry times’ flexibly and set up notifications if you need a little reminder. • Jot down or record (voice-to-text) worries on the spot—add as much or as little detail as you need. • Prioritize & highlight your worries so you address the ones that impact you the most. • Solve your worries effectively by matching the type of worry you have with the most relevant psychological strategies. • Export your worries if you want to share them with your therapist or significant others. • 5-Star Rating by the Educational App Store recommending it for parents, teachers and students. Contain You Brain can help if: • Worries are keeping you up at night. • Worries are distracting you from important things in your life. • You want to de-clutter your mind and reduce your mental load. • You’ve tried to ‘stop’ your thoughts & worries but it hasn’t work. • You can’t focus because you are thinking about past problems or potential problems. • You are in a challenging period of your life (parent, stressful job, student). • You are a self-described overthinker, overanalyzer, ruminator, worrier. • You want a simple and effective way to manage your worries. • You are a mental health professional and you’re looking for a simple and secure app to help your clients with Generalised Anxiety Disorder and other psychological conditions in which worry is a main feature. If you are a business or educational institution who would like to distribute Contain Your Brain to support the well-being and productivity of your staff or students,, please contact us: hello@containyourbrain.com Don’t let your worries hold you back any longer! Download Contain Your Brain and discover a simpler, more secure way to manage your mind—and your life. Worry Less. Live More. Disclaimer Contain Your Brain is not a substitute for professional health or mental health care and advice. If your worries are causing you or someone you know significant distress, please seek professional assistance in your local area. For mental health helplines worldwide, visit: https://findahelpline.com

EqualSet is used to calculate a One Repetition Maximum (1RM) Target (from either direct input of the maximum weight, for by entering a Target Set (Weight and Reps)). And from the 1RM, the app will calculate sets that are equal to the 1RM, or Training Load percentage. Usage Target Set: 1.) Either enter the Target Set -> One Rep Max or enter the set that will be used to calculate the One Rep Max. a.) If the Weight and Reps are entered in the Target Set, the One Rep Max will be calculated. b.) If the One Rep Max is entered directly in the Target Set, the Weight will equal the One Rep Max, and the Reps will equal 1. Equal Sets: 1.) If "Reps" are entered, the "Weight" will be calculated to use to equal the Equal Sets -> Load. 2.) If "Weight" is entered, then the "Reps" will be calculated that are needed to equal the Equal Sets -> Load. a.) If the Weight is more than the Equal Sets -> Load, or the calculated Reps is less than 1 or more than 99, the Reps will show "NA". The Reps will display a valid number after the Weight has been adjusted. Training Load Chart: 1.) After the "Target Set" is entered and the 1RM is calculated, a "Training Load Chart" will be generated in the bottom part of the screen. 2.) The "Training Load Chart" will display the Percent (% 1RM), Reps, and Weight of the Target Set -> One Rep Max. a.) The table will display the % 1RM, Reps, and Weight for up to 20 Reps, or 60% of the Training Load. 3.) If you are wanting to do a workout less than 100% (e.g. ~91%) then you would select the row in the Training Load Chart that contains 91% in the % 1RM. a.) Click on the 91% row and it set the Weight in that row to the Equal Sets -> Load and and recalculate the the calculated Equal Sets (Reps and Weight). Example Usage: You are going to do a bench press workout but don't want to do a max workout. You decide to make it a lite day and do a 70% workout. You know your max is 420, so you enter 420 in the Target Set -> One Rep Max. You look up the the row in the Training Load Chart for a % 1RM of 70% and select the row. The weight of 293 for the selected row will appear in the Equal Sets -> Load and the Equal Sets are recalculated (Reps and Weight) If you are doing 20 Reps or less, you could just use the updated Training Load Chart to see the Weight and Reps you need to lift to equal the Target Set -> One Rep Max, but if you want to do more than 20 reps, or you want to use a weight that is not listed in the Training Load Chart, you would enter those values in the Equal Sets fields to calculate an equivalent set. For example, you want to do a set with 30 Reps. Enter 30 into Equal Sets -> Reps and it will calculate a Weight of 147. Well that is an odd weight and you know that you have the correct bar and plate combinations for 150, or the machine has a setting for 150, so enter 150 into the Equal Sets -> Weight and it will tell you that you need to do 29 Reps to equal the Equal Sets -> Load of 293, which in turn is 70% of the Target Set -> One Rep Max. I have used this approach (equal sets) along with lifting to failure for many years and I am still getting stronger!