FAQ – Sophie Guidolin

CUSTOMER SUPPORT

Since its inception in 2015, THE BOD has been followed in over 18 countries and thousands of men and women have followed the print and digital eBook programs. We were inspired to deliver THE BOD App to the thousands of athletes around the globe who are living, breathing proof that our methods work: Our athletes are reaping sustainable results whether their goal is to progressively increase strength, achieve weight loss or improve their fitness. We are determined to create a global movement and transform the way people see health and fitness, and THE BOD App brings us one step closer.

Founders Sophie Guidolin and Nathan Wallace have created lifelong results for thousands of followers of the program, and are making their recognised methods even more accessible through an all-inclusive app. Using evidence-based protocols, the app will educate our customers throughout the entire process. From exercise technique, to the nutritional breakdown of their next meal and learning how to adjust their program when their goals change.

Years have been spent solely on the development of THE BOD programs doing hours of vigorous testing on clients, refining the programs and ensuring that it really does deliver for each fitness level, skill ability and nutritional requirement

Female programs from beginners, to moderate, to advanced that can be performed at home or gym. Easily interchangeable, challenging and engaging workouts for 12 weeks that you can repeat or move onto the next level.

Male programs from beginner, to moderate, to advanced harnessing the effectiveness of free weights and machinery for strength progression, performance and hypertrophy. Easily interchangeable, challenging and engaging workouts for 12 weeks that you can repeat or move onto the next

level.

The app is free to download, and requires a subscription to commence the program. Monthly and annual subscriptions will be available with in-app purchases providing even more content.

Yes!

THE BOD is a growing, worldwide online community.

We have a private Group called ‘THE BOD Support’ that all BOD program and app users can join. The aim for this group is to help motivate, inspire and support you and each other.

We also post daily motivation, educational posts and recipes ideas on our official Instagram account.

You can join our community through your BOD App subscription too. You can do this

https://youtu.be/dN4sKT7NDGs

If you have a suggestion or question further to THE BOD Support, you can contact us via online chat or email.

Online chat:

Available five days per week.

Monday-Friday, 8:00am - 4:00pm AEST.

Available via our online chat at www.thebod.com.au

Email:

Available in relation to our online store, app enquiries and more.

support@thebod.com.au

Marketing Enquiries:

In relation to media enquiries or collaborations:

pr@thebod.com.au

Postal Address:

THE BOD

PO Box 2601

Burleigh Heads, Gold Coast QLD 4220

We take the security of your information very seriously and will not share your information unknowingly.

THE BOD’s privacy and security measures are designed to give you the best possible experience, while protecting your data. Any personal information you provide is used for the purpose of receiving our email communications, purchasing our products, market research, or personalising your web experience with THE BOD. Our specific privacy policies are outlined below.

The aim of this Policy is to:

Transparently explain what personal data we collect, the reasons why we collect and use it, and how you can control the data you provide.

Explain how providing your personal data to us improves your browsing and shopping experience.

Explain your rights and choices in relation to the personal data we collect, and how we protect your privacy.

MY SUBSCRIPTION

You can cancel your Bod app subscription at anytime and will still have access to the app until the end of your next billing cycle. It is important to remember that deleting your account or deleting the app from your device does not cancel your subscription.
If you created your Bod App subscription online, then you need to login to your app account on our website and from there you can cancel your subscription. If you created your Bod App subscription after downloading the app from the Apple App Store then you will need to cancel your subscription through your Apple account. This link will help show you how to do this.
To reactivate your subscription after it expires, you can log back into your app or log back into our website.

THE BOD app is our all inclusive fitness and nutrition mobile app for male and female athletes.

Training systems strategically prescribed for you and your goals

level.

The app is free to download, and requires a subscription to commence the program. Monthly and annual subscriptions will be available with in-app purchases providing even more content. The initial version is available on iPhone only with plans to release an Android version in the next major update.

Streamline your fitness experience and reduce app clutter while gaining access to 100+ recipes, expert advice and an active community. Includes personalised macro calculator and tracker for complete flexibility on the go.

Crush your goals with the ultimate health and fitness planner.

· Choose between flexible dieting or set meal plans

· Personalised macro calculator and tracker

· 100+ healthy recipes with complete nutritional breakdown

· 500+ personalised workouts from beginner to pro

· Video guides for every exercise

· Train anytime, anywhere - home, gym or outdoors

· Track your progress using personalised stats and photos

· Create your own customisable shopping lists

· Easily monitor your heart rate while you train

· Vegetarian and vegan options available

FLEXIBLE DIETING OR SET MEALS

Choose between flexible dieting using the macro calculator or take the guesswork out of your day and follow set meal plans including vegetarian options. Delicious, health and easy to prepare meals with step by step guides.

MACRO CALCULATOR

The macro calculator is a powerful tool that’s easy to use and will help you take your fitness progress to the next level. Whether you want to cut, gain or just maintain - set your goal and we’ll work out the path to get you there.

STEP-BY-STEP RECIPES

Over 100+ healthy recipes designed by qualified nutritionists to choose from including vegetarian options. Every recipe contains a complete nutritional breakdown so you know exactly how you are tracking every day of your program.

TAILORED TO YOU

Enjoy a personalised experience specific to your exact health and fitness level. Our expert formula provides you with the exact weights required to match your unique strength to ensure you’re always pushing harder. From beginner to pro, THE BOD provides a tailored solution just for you.

WORKOUT ANYWHERE

Stay motivated with flexible training regimes for the gym, home or outdoors. Each exercise is completely customised to your fitness level and contains a step-by-step video guide from a qualified instructor.

TRACK YOUR PROGRESS

Keep track of your health and fitness progress through your personalised account. Enter your personal bests, measurement logs, weight loss achievements and progress photos to stay motivated all year round.

CUSTOMISABLE SHOPPING LISTS

Enjoy the convenience of interactive shopping lists that can be shared to your devices. Share shopping lists with family and friends to make trips to the shops easy. Tick off items as you go to ensure you don’t forget anything.

ONE-ON-ONE COACH SUPPORT

Contact a coach directly for personalised support via email. We understand that everyone is unique in their journey. Seek guidance and support from our expert trainers to help you achieve your health and fitness goals.

MORE FEATURES:

Exercise glossary with videos for correct technique

Connect Apple Music and Spotify

Purchase Sophie Guidolin and THE BOD books and add directly to the app

Access to Facebook group community

Timer to keep track of your workouts and keep record of your personal bests and motivate you to beat previous times

Personal account to track daily steps, weight entries, measurements and progress photos

1RM (1 Rep Max) calculator to prescribe the ideal working weight for your movements

Core and Functional Sessions

Personalised account where you can enter new personal bests, log measurements and weight loss achievements and upload progress photos

Monitor your daily steps and menstruation

Apple supported features: Health app, Camera app

Yes we do! If you would like to trail THE BOD App then the 7 Day free trail is a great way for you to experience everything that the app has to offer, including full access to all of our training and nutrition programs.

To get started, download the BOD app from the App Store and select the '7 Day Trial' option along with your monthly or yearly choice at registration.

It is important to note that the 7 Day Trial is not available when subscribing through our website.

At the end of your 7 Day Trial, unless cancelled, your subscription will automatically rollover to a monthly or yearly subscription, depending on which option you selected when subscribing.

If you do not wish to continue on to a paid subscription at the end of your trial period, you will need to cancel your subscription at least 24 hours prior to the 7th day of your trail.

If you have any trouble subscribing to the BOD or if you have any further questions then please email us at: support@thebod.com.au and we can assist you further.

There are a number of reasons why your payment may have been declined. Please take a minute to check the following:

You have insufficient funds in your chosen bank account.

You have entered the incorrect card number/expiry date/CVC number.

Your card has expired.

If your bank has denied the transaction without specifying a reason, you will need to contact them for more information or assistance.

If you have checked the above points and are still experiencing difficulties making a payment then please contact us at: support@thebod.com.au

If you cancel your subscription, you will no longer be able to access your program content within the app. However any add-ons purchased will remain accessible within the app using your account login details.

THE BOD app is our all inclusive fitness and nutrition mobile app for male and female athletes. https://youtu.be/3cUrFMrcMxE Training systems strategically prescribed for you and your goals:

Crush your goals with the ultimate health and fitness planner.

· Choose between flexible dieting or set meal plans

· Personalised macro calculator and tracker

· 100+ healthy recipes with complete nutritional breakdown

· 500+ personalised workouts from beginner to pro

· Video guides for every exercise

· Train anytime, anywhere - home, gym or outdoors

· Track your progress using personalised stats and photos

· Create your own customisable shopping lists

· Easily monitor your heart rate while you train

· Vegetarian and vegan options available

FLEXIBLE DIETING OR SET MEALS

MACRO CALCULATOR

STEP-BY-STEP RECIPES

TAILORED TO YOU

WORKOUT ANYWHERE

TRACK YOUR PROGRESS

CUSTOMISABLE SHOPPING LISTS

ONE-ON-ONE COACH SUPPORT

MORE FEATURES:

Exercise glossary with videos for correct technique

Connect Apple Music and Spotify

Purchase Sophie Guidolin and THE BOD books and add directly to the app

Access to Facebook group community

Timer to keep track of your workouts and keep record of your personal bests and motivate you to beat previous times

Personal account to track daily steps, weight entries, measurements and progress photos

1RM (1 Rep Max) calculator to prescribe the ideal working weight for your movements

Core and Functional Sessions

Personalised account where you can enter new personal bests, log measurements and weight loss achievements and upload progress photos

Monitor your daily steps and menstruation

Apple supported features: Health app, Camera app

Here are some common terms that you may come across when using our BOD programs:

Flexible Dieting - Flexible dieting is allowing yourself the option to follow a meal plan, change up your diet from day-to-day, or do a combination of both, while ensuring your caloric and macronutrient needs are met. It allows you the freedom to be able to eat different foods that you may crave throughout the day while adapting to different lifestyle circumstances.

Tracking - Tracking is the term given to monitoring your daily food intake. Everything you put in your mouth should be tracked to maintain consistency and ensure you develop an understanding of how your body is responding. This includes all food and all fluid intake. THE BOD in-app Flexible Dieting database is designed to help you track.

Macro Calculator - Your macro calculator uses our tried and tested formulas to determine custom macros relevant to your activity level and lifestyle. Taking your personal preferences, fitness level and abilities into consideration, the calculator is an accurate means to finding out the perfect calorie breakdown for you and your goals.

Reverse Dieting - Reverse dieting is the steady increase of calories or a calorie surplus. It is usually performed in slower increments over a prolonged period of time.

Cutting Phase - Also known as a calorie deficit, the cutting phase is the steady decrease of calories to ensure you burn more calories than you consume to encourage fat loss.

Refeed Meal - Refeed days provide a mental break from being in a calorie deficit. Single day refeeds serve the purpose of bringing calories back up to maintenance levels one day a week. This is a full day and is still tracked. This refeed brings calories back up slowly using mainly carbohydrates.

Functional Session - Functional Sessions are designed to be high intensity, working at your complete maximum output the entire time.

Core Session - Core Sessions are designed to increase your total core strength assisting with day-to-day functional movements. Core Sessions are an important part of every workout program as your core strength is fundamental in every movement you perform

EMOM - This signifies every minute on the minute. This means that even if you haven’t reached the required repetitions or rounds, you restart when the next minute clicks over.

For Time - Using a stopwatch, time your performance. Your goal is to finish the exercises prescribed as fast as you can, while maintaining correct form and technique.

Rounds - When you see the word rounds rather than sets in the workout program, it means that you continue through the list of exercises before taking a break. It is not meant to be as fast as you can, like ‘for rounds’ where you are timing yourself.

Sets - The term ‘sets’ refers to the series of repetitions required to perform per exercise. For example: 3 Sets of 12 Squats means you will perform 12 squats, 3 times with a rest in between before moving onto the next exercise. If the program has 5 Sets with the repetitions and percentages listed underneath, each set is to be performed once.

Reps - Reps or repetitions is the name given to the number of times you are required to repeat the exercise or the number of times you are required to perform the exercise before resting

For Rounds - This is the performance measurement mostly used in Functional Sessions. This is a timed workout and your goal is to perform as many rounds as possible in the allocated time specified.

Macronutrients - Macros, or macronutrients, consist of protein, carbohydrate and fat. These are the essential macronutrients required to control your body composition, body fat and results. Knowing the macro breakdown of your food and daily calorie intake equips you with the tools to make informed choices.

Micronutrients - Micronutrients are essential nutrients our bodies require in small amounts to orchestrate a range of physiological and biological functions. Micronutrients cover three main nutrients consisting of minerals, vitamins and organic acids

You can purchase a BOD app subscription with a credit card or debit card.

The payment system that we use is Stripe. Stripe use the best-in-class security tools and practices to maintain a high level of security. To take a look at Stripe’s security guide, click here.

Any app purchases will be made directly through Apple iTunes via the app store. For more information on Apple billing and purchases click here.

THE BOD App is a subscription-based app that will charge to your selected payment method on the date that you sign up. The subscription will continue to roll over unless you choose to cancel.

THE BOD App yearly subscription is $199.95 AUD per year.

THE BOD App is a subscription-based mobile app that will charge to your selected payment method on the date that you sign up. The subscription will continue to roll over every month unless you choose to cancel.

THE BOD App monthly subscription is $24.99 AUD per month.

The day you subscribe to the app is when your program start date commences.

If you decide to wait a couple of days to begin your program then you can reset your program back to day 1 through: profile > settings > change program level.

You will still have limited access to the app after you cancel your subscription up until the ens of the month and then it will no longer be accessible. You will have access to free content and blogs as well as any of your previous add-on purchases.

As per our Billing Terms, all payments made are non-refundable

You must cancel 24 hours before your subscription ends to avoid another payment. This will not shut down your profile, you will still have access to the program for the entire period you paid for.

After your subscription ends you will still have access to free content and your add-on purchases.

MOBILE APP

THE BOD App is a completely separate platform to THE BOD online shop.

This means the two user accounts are not connected, even if using the same email address. If you have previously purchased a program from THE BOD online shop, you will not be able to restore this in THE BOD app and will be required to sign up with either a monthly or yearly app subscription.

Some of our recipe book print and eBook publications are available as in-app purchases and are required to be purchased within THE BOD app or via the App Store. These integrate with the app, and as in-app content is a completely separate platform to the online shop, any previous purchases of a print or eBook publication are unable to be restored within THE BOD app to your account.

To purchase an in app collection head to the 'Shop' tab in your BOD app. If you require any further assistance, please contact us at: support@thebod.com.au.

Yes, THE BOD App is available for both iOS and Android. Download from the App Store.

TROUBLESHOOTING

The day that you download and subscribe to THE BOD app is the day that your 12-week training and nutrition plan will start. If after subscribing you decide to wait a couple of days to begin your program, you can reset your program back to Day 1 at any time.

Within THE BOD app, head to your Profile by tapping your profile icon

Select the Settings cog at the bottom of the screen

Select Change Program Level

Select either the Level or Day you would like to change

Select Save to save and apply your new settings

This function will also be helpful if you have some days off training due to sickness or injury during your program and would like to continue on from when you stopped.

In order for us to ensure that our app is growing with our BOD Community and continually improving, we will sometimes need to release a new app update so that we can implement new features, fix minor bugs and implement improvements requested by our community.

Your iOS device may automatically update any app that requires a new release when you are connected to wi-fi. However, if you don't have this feature turned on, then you will need to manually update your app.

You can learn how to Turn on Automatic Downloads or Automatic Updates here.

If you experience any issues while updating THE BOD app, please visit Apple's Support to learn what steps to take.

Important: This support article and its instructions regarding features within THE BOD mobile app is correct at the time of app version 1.0.1. Please ensure you have the latest version of THE BOD app. You can refer to our support article How to update your app for further instructions.

The Grocery List feature in THE BOD app allows you the convenience of planning ahead so that you're organised when you hit the shops and know exactly what you need for the week. It enables you to tick off items as you go to ensure you don’t forget anything and share the list with friends and family too.

https://youtu.be/NTV-jaRNufI Ingredients can be added to your Grocery List when looking at any recipe via:

The main Recipe Glossary

Your Meal Plan under My Nutrition (the current day you are on, excluding non-recipe snacks)

How to add ingredients to your Grocery List:

Select a recipe from the Recipe Glossary or your current day in your Meal Plan

Tick the single or multiple ingredients you'd like to add to your Grocery list from that recipe

TIP: You'll know an ingredient has been correctly selected if the ingredient is crossed out and turns into a tick

Select the Add Ingredients to Groceries button

Navigate to the main Nutrition tab and select Groceries from the menu

Your list of ingredients will be displayed in alphabetical order

Duplicate ingredients from another recipe will not be added twice. For example, if you add Bananas from more than one recipe, Bananas will only appear once in your Grocery list.

We want to make sure that if you wish to implement changes to your nutrition choices or you need to update training information, you can do so with ease. With THE BOD app, you can easily change your training and nutrition preferences at any https://youtu.be/pnJpBwzG5l0 How to change your training and nutrition preferences.

Head to your Profile by tapping on your profile icon

Select the Settings cog at the bottom of the screen

Select Review My Program from the settings menu

You will be taken through a series of questions - ensure you answer all of them.

Going through this sequence of questions will allow you to change any of your details, but please note that this will reset your app program and therefore you will begin back at Day 1 (potentially on a new program if your changes are significant).

If you are experiencing any trouble changing your preferences then please contact us at: support@thebod.com.au.

The user Profile Dashboard feature within THE BOD app has been created for you to log and view your personal information. Think of it as your own personal goal tracker. This is a great place for you to refer back to, to check your step count, activity level, sleep, and other personal information and statistic. INSERT VIDEO: USER SETTINGS Your Profile Dashboard syncs to the Health App on your iPhone which gathers health data from your iPhone each day. If at any time you need to update or change any of this information you can do so through the Health App. Once this information is updated your Profile Dashboard will also update. When you first visit your Profile Dashboard, you will be prompted to allow THE BOD app to sync to the Health App so that these two can connect and update. Ensure that you allow the appropriate access.

If you need any assistance turning on your Health App, learn how to Use the Health app on your iPhone here.

If you are having trouble syncing or updating your user Profile Dashboard then please contact: support@thebod.com.au.

Yes.

If you want to play your own music via external music apps or iTunes, this won’t interfere with the functionality of your app experience.

However, the music will mute by default when an exercise video is played.

No. THE BOD App requires connection to either wi-fi or cellular data.

RETURNS AND SHIPPING

All in-stock orders are dispatched within two business days.

Orders received on non-business days will be processed and dispatched the next business day being Monday to Friday. Orders are not dispatched on public holidays.

Australian orders are sent via Australia Post using the eParcel service which features tracking. Delivery for this service generally takes between 2 to 10 business days depending on your location.

Our fulfilment warehouse is located in Sydney, Australia.

International orders are sent via Australia Post and its partner postal services around the world. Delivery times can vary anywhere from 1 week up to 4 weeks.

Shipping charges vary depending on the products ordered, the destination and whether you choose an insured or uninsured shipping option. Shipping options are available on the shopping cart page once you have added items to your cart.

Should you choose an uninsured shipping option, you agree that if your order is lost, damaged, or stolen in transit, you will not hold THE BOD responsible for the loss. Once a tracking number is issued by Australia Post, we will not reship the item and we will not provide a refund or a credit. We will however, do our best to assist you to locate the package.

If a parcel is unclaimed, it will be returned to us. It is the customer’s responsibility to pay all freight charges if they wish for the parcel to be resent.

Digital eBook Downloads:

Please be aware that download links to all eBooks are valid for 7 days only.

It is your responsibility to download your eBook within this time frame. Links will not be re-issued after the 7 days. If, however you experience difficulty accessing or downloading your purchased product, then help is available. Please also note that creating a backup file for your eBook is solely your responsibility. We will not re-issue links for loss or damage of computers. Backing up is the only way to ensure that your eBook is not lost should your hard drive fail. Customers are solely responsible for confirming that their devices are compatible with the eBooks they purchase. Refunds will not be issued due to compatibility issues.We do not offer refunds or exchanges for incorrect purchases or change of mind.

THE BOD Physical Products and Printed Books:

When it comes to returns or exchange, we operate a 'fair and reasonable' policy. All requests for returns and exchanges must be received within 30 days from the original date of purchase. All items are thoroughly inspected for defects at our depot prior to shipping. You should contact us immediately on receipt of your parcel (within 3 days) if you believe there is an error and deem it necessary to return the item. Please note; this is not for digital products.

If goods are faulty, wrongly described or different from a sample shown, you may choose between an exchange or credit. Refunds will not be granted from a ‘change of mind’.

Please review our Returns Policy in full before completing your purchase on our online store.

In the case of damage, please be aware that orders are packed in padded bags with a padded exterior, securing books with minimal to no movement. We ensure our courier system maintains high levels of packing standards and do not accept responsibility for damage caused during transit.

Customers are responsible for all postage associated with returns or exchanges for any reason.

BOOTY BANDS

THE BOD Booty Bands are a compact, travel-size pack of three different resistance bands.

THE BOD Booty Bands are designed for activation, to isolate specific areas and target what you're working!

You can use these bands and perform the eBook exercises anywhere - the home, park, beach or gym. THE BOD Booty Bands Exercise Guide comes free with your purchase of THE BOD Booty Bands.

Through the creation of resistance, intensity and a burn you can’t get out of any other piece of equipment - THE BOD Booty Bands are you next best friends when it comes to lifting, toning and shaping your glutes.

Yes!

When you purchase THE BOD Booty Bands, you will receive an automated email containing THE BOD Booty Bands Exercise Guide eBook.

THE BOD Booty Bands Exercise Guide eBook contains 15 different booty burning exercises, each with a recommend band to use when performing the exercise and intensity level.

No, they are not. If you would like to purchase the Booty Band Exercise Guide eBook alone, please email support@thebod.com.au

MACRO CALCULATOR

THE BOD Macro Calculator takes you one step closer to your health and fitness goals and is an exclusive feature for our athletes only.

The calculator will determine how much you should be consuming and from what macronutrient groups.

The three main macronutrients are protein, carbohydrate and fat.

We use formulas that have been tried and tested for years with our clients and athletes ensuring that your macros are ideal for YOU. We do this by taking your personal preferences, fitness level and ability, and so much more into consideration - even if you're breastfeeding.

Nutrition is a huge key to achieving your goals, and this calculator will work as an accurate means to tracking your progress and ensuring your journey is backed by science (and not gut feeling or trial and error).

Once you learn how much you should be consuming and from which macronutrient groups, you will see #thebodresults.

You will get instant access to THE BOD Macro Calculator through your purchase of THE BOD program or subscription to THE BOD App.

Access THE BOD Macro Calculator by logging into your account.

If you don't own a program or have a subscription to THE BOD App, you can purchase the 30 Day Macro Calculator Access Pass to trial THE BOD Macro Calculator.

THE BOD FUEL

THE BOD Fuel is our newest recipe book and is the perfect companion to your BOD program.

It includes a macronutrient breakdown for each recipe, three sample meal plans and information on flexible dieting and nutrition.

THE BOD Fuel is full of mouthwatering dishes that can be prepped and frozen, shared with the entire squad, adapted to suit your dietary needs and macro friendly for all our flexible dieters out there.

Some highlights of the book are:

Nutritional macronutrient breakdowns for every recipe so you know exactly what makes up your food.

Barcode scanners that will scan directly into your tracking app so you can flexible diet like a pro!

Over 80 recipes with a huge variety to suit every taste including chapters: breakfast, bites, lunch, pre-workout boosters and dinner.

Three 7-day meal plans to suit every activity level.

The book also has the following chapters:

Yes, you can!

If you would like to swap out recipes in the meal plan for your Fuel favourites, it's very easy to do so.

Simply scan the barcode at the bottom of the page of your selected Fuel recipe into MyFitnessPal and then adjust the rest of your food for the day if needed to ensure that you still hit your macros.

PROGRAMS

There are a few steps that we recommend for you to try if you are having trouble downloading your ebook.

Firstly make sure that you have enough storage on your device as some of the downloads are very large files and keep in mind that it may take up to 10 minutes for the file to download, so if it looks like the bar at the top has stopped loading please wait as it may move very slowly. Connecting to a wi-fi network when downloading may also help.

If you are still having trouble you can try the safari reset steps below:

If you are using an iphone follow the steps below:

Settings>Safari>Clear History and Website data

Once you have completed the above step then do the following:

Settings>Safari>Advanced>Website Data>Remove All Website Data

If you are still experiencing difficulties downloading your E-book you can contact us at: support@thebod.com.au and we will assist you further.

If you purchase the complete printed set, you will receive all three levels in print version only. The complete digital set includes all three levels of THE BOD program in eBook format.

The digital eBook alone is one level as per your choice depending on your fitness ability. The same goes for the printed version.

All digital purchases are sent automatically and can be found within your order confirmation email.

If for some reason you cannot locate this email, or the link to your eBook has expired, please email us at hello@thebod.com.au including your order number and/or proof of purchase.

TRAINING

The BOD training program is designed around 4-6 sessions each week, split up between strength sessions, full body conditioning sessions, functional sessions and core sessions.

https://youtu.be/pfpCyB5Sce8 Each day of your program will involve one or two of these sessions for you to complete along with a warm up to do before you get started.

You are welcome to complete any of the core/functional sessions from your app at anytime by heading to the Training tab in your app and selecting the type of workout you would like to do.

A 1 Rep Maximum (1RM) is the maximum amount of weight you can lift for a single rep for an exercise. Often, the exercises tested for 1RMs include the squat, bench press, deadlift, and overhead press.

If you’re following Level 2 or 3 of THE BOD female (or any male level), you would have noticed percentages across the board of your program. These percentages are a reflection of your 1RM.

Here’s an example:

Deadlift

20 reps at 40% max

15 reps at 50% max

THE BOD app has a dedicated 1RM calculator feature for you to enter in your 1RM results. You can change this information at any time throughout your program.

After you fill in your numbers, THE BOD app will automatically pre-fill the weights for you to lift for your 3 compound movements:

Squat

Bech

Deadlift https://youtu.be/29zOCIUM6Vc Testing your 1RM is important for a few key reasons:

Measuring strength progression: Knowing your 1RMs gives a good indication of your progress if you set aside time to test every few months.

Lifting the right weight: Basing your working weights (the weights being lifted during your regular BOD workouts) on 1RMs ensures you are strategically selecting weights that are ideal for the kind of session or volume about to be lifted.

Your 1RM is also a good indicator for your working weights for other exercises.

How to safely test your 1RM:

It’s always a good idea to have a coach or training partner present on your Max Testing Day for spotting and encouragement. If you have a Testing Day scheduled, try avoiding strenuous training the day before or after. Start by warming up with your own selected weight and roughly 40-50% of your predicted 1RM for 6-10 reps. From there you can move up to 60% of your predicted 1RM and perform 5 or so reps. Then, moving onto 70% for a few reps and so on. Your 1RM is your absolute max possible weight lifted. You should give it everything you’ve got (with correct technique and safety your main priority).

Make sure you also get adequate rest between each of your sets!

Your programming will often prescribe a percentage of your 1RM. If there is no weight percentage outlined in your program, aim for between 40-60% of your 1RM depending on the number of reps required. The lift should be challenging, but achievable!

If you’re following the home program, you can test your strength and fitness abilities in different ways.

You can record your best plank time and work to increase the time each week, or record your maximum reps for exercises like push-ups and chin-ups.

You can test as frequently as every four weeks, or at the end of a program (12 weeks).

We recommend gaining clearance from your physician or doctor when considering following THE BOD with a preexisting injury.

Please consult with your physician or doctor and seek advice before commencing any new program.

We recommend gaining clearance from your physician or doctor when considering following THE BOD with a pre existing medical condition.

Please consult with your physician or doctor and seek advice before commencing any new program.

THE BOD Restart is a 12-week challenge designed to inspire, motivate, and keep you accountable! Anyone with a subscription to THE BOD App or a BOD program can join in.

Don't have a BOD program yet? Join THE BOD using our brand new app (iOS only) and choose your preferred subscription (monthly or annual), or head over to our online store and choose the level that's right for you.

We hold three Restart Challenges each year and by participating you will have the ability to record personal progress photos throughout the 12-week challenge period and be eligible to win some of our amazing prizes.

To be eligible to win prizes you will be required to upload a progress photo through our website at the following key weeks:

Week 1

Week 4

Week 8

Week 12

Once The Bod team has received these milestone photos we will narrow down the entires to a handful of finalists and then post the transformations on our Instagram stories to be voted on by our BOD community. These winners from Week 4, Week 8 and Week 12, will all win amazing prizes from the brands we love. But will also qualify to go in the running to win a brand new car* which will be announced at our 2019 BOD Weekend in November. https://youtu.be/vzc5lnDN_cg Throughout the 12-week challenge, you will receive new content at the beginning of each week to keep you motivated and inspired. From free workouts and recipes, to access to our private community forum, priority replies from an online coach, training tips and tricks and the chance to win some great prizes!

Check out our Restart Terms and Conditions for more information.

If you are following a female program you will be required to workout 4-6 times per week with two of those sessions optional.

The main workouts range from 40-50 minutes. The core and functional sessions are shorter in length and can be anywhere from 10 to 20 minutes.

If you are following a male program the workouts will take 1.5+ hours.

Yes! There are many ways to incorporate your current fitness activities into THE BOD programs.

For workouts such as weight-based circuit classes, CrossFit classes, boxing and marathon or triathlon training, this can be replaced with a weight training day.

For lower intensity activities such as swimming, hiking or cycling, this can be replaced with a Functional Session.

If you would like to incorporate THE BOD on top of other fitness activities, you may be required to consume more food to replenish energy stores.

If you miss a day, we suggest you complete that day on your next rest day and continue the program as normal, or alternatively skip it and continue your program as prescribed.

If you have missed more than one training day due to sickness or injury then we recommend for you to receive clearance from a medical professional before continuing your program.

If you are following a female program you will be prescribed between 4-6 sessions per week.

Three to four of these sessions are focused on full body conditioning, strength progression and muscle development. The remaining sessions focus on core strengthening, fat burning and recovery.

For ease of use, we have designed two 12-week programs; at home and at the gym. The at home sessions use everyday items around your house like chairs, walls and steps.

If you are following a male program, you will be prescribed 3 x 4-week training blocks that require access to a gym.

If you are following a male program

you will be training between 3-5 days a week depending on the level, and all workouts are strength based with no cardio sessions.

If you are following a female program you can train at home or gym, or even both.

Our gym program has been designed using pieces of equipment that you will find in most standard gyms. If you are following your program from home you will require some dumbbells, medicine ball, skipping rope and a kettlebell.

If you are following a male program you will require access to a standard gym to train in that has free weights as well as some machinery. If you’re following the most advanced level, D.U.P Powerlifter, more equipment may be required.

Yes!

Whether you're male or female, you can follow THE BOD program.

The male program is a challenging step up from THE BOD Three if you have repeated our most advanced female level and want to challenge yourself even more.

We recommend gaining clearance from your physician or doctor when considering following THE BOD while pregnant or postpartum.

We have hundreds of women around the world following THE BOD who are planning, expecting or postpartum. Always remember that every single journey is unique, as is the duration and intensity of recovery. So please take the precaution for you and baby by consulting with a medical professional before undertaking any new program.

THE BOD is designed to cater to any fitness level.

Use the guide below to help select your level:

FEMALE LEVELS:

Do you struggle to touch your toes, jump over large objects or are just starting out with your fitness goals? Have you recently had a baby? If you answered yes to this question, you should head to THE BOD One.

Are you confident in squatting, skipping, jumping and can perform 15 push-ups, 20 squats and 20 burpees in a row? If you answered yes to this question, you should head to THE BOD Two.

Are you regularly using free weights to back squat, deadlift or overhead press? Can you perform more than three unassisted pull-ups, are able to demonstrate a pistol squat and can attempt five handstand push-ups? If you answered yes to this question, you should head to THE BOD Three.

MALE LEVELS:

Are you reasonably new to weightlifting and interested in performing exercises with correct technique? Head to THE BOD Starting Strength.

Are you experienced in weight training and looking to improve your physique progression? Do you want to achieve power and hypertrophy? Or maybe you're thinking of taking your competitive goals more seriously. Head to THE BOD Powerbuilder.

Are you a powerlifter looking to take your training to its advanced stages and down the path of becoming an elite powerlifter? Head to THE BOD D.U.P Powerlifter

Once you have created an account on THE BOD App, you will be prompted to fill out a questionnaire which will then suggest a level for you. However, you can switch between levels if you find your chosen level is unsuitable.

To change your training level follow the below steps: https://youtu.be/kTsRr2T0nK8

THE BOD Level 1 (Starter) is the first female level of THE BOD and designed to assist in building muscle and increasing strength and fitness while lowering your body fat level.

THE BOD One is perfect for you if:

You’re new or relatively new to exercise

You’ve taken a long period of time off exercise and would like to start fresh

You’re a mum-to-be or postpartum

THE BOD One consists of 12 weeks of training and nutrition along with all the tools you need to transform your bod. When you join THE BOD you will get lifetime access to our macro calculator and ongoing support from our coaches. It includes both gym workouts and home workouts and over 80 recipes so you can transform your bod wherever you are!

THE BOD Starting Strength is the first male level of THE BOD and designed to teach how to perform exercises with correct technique, programming and form with a step-by-step exercise glossary.

Starting Strength is designed for those reasonably new to weightlifting and a male who describes himself as a beginner to the intermediate level lifter.

Starting Strength consists of a 12-week training program that you can use time and time again as your strength and endurance progresses and customise a nutrition plan around your level of activity.

THE BOD Level 2 (Maintenance) is the second female level of THE BOD and has been perfected for women with experience in fitness already but needing an extra push to drive forward. We designed this program for those who are dedicated to their nutrition and training but endeavour to learn more.

THE BOD Two is perfect for you if:

You’ve hit a plateau with your training and want to see more progress

You’re already equipped with knowledge for exercise but need some more structure and guidance

You are experienced in weightlifting and go to the gym or workout at home regularly

THE BOD Two consists of 12 weeks of training and nutrition along with all the tools you need to transform your bod. When you join THE BOD you will get lifetime access to our macro calculator and ongoing support from our coaches. It includes both gym workouts and home workouts and over 80 recipes so you can transform your bod wherever you are!

THE BOD PowerBuilder is the second male level of THE BOD and delves into the realms of the exact kind of training needed for improved physique progression.

PowerBuilder is designed for those that may be interested in a physique competition or are looking to take their competitive goals more seriously.

PowerBuilder also teaches you how to integrate different styles of training to achieve power and hypertrophy.nd endurance progresses and customise a nutrition plan around your level of activity.

THE BOD Level 3 (Pro) is the third female level of THE BOD and is programmed for the more experienced athlete or trainer who is already following an exercise and/or nutrition plan but wants to see even more advancement.

THE BOD Three is the final, most challenging level of our female fitness program.

Select THE BOD Three if:

You have the know-how when it comes to nutrition and training but only want to improve!

Consider yourself an advanced athlete

Can perform unassisted pull-ups and/or regularly back squat, deadlift and bench press or overhead press

THE BOD Three consists of 12 weeks of training and nutrition along with all the tools you need to transform your bod. When you join THE BOD you will get lifetime access to our macro calculator and ongoing support from our coaches. It includes both gym workouts and home workouts and over 80 recipes so you can transform your bod wherever you are!

THE BOD D.U.P PowerBuilder is the third male level of THE BOD and is designed for professional powerlifters.

D.U.P PowerBuilder program takes training to its advanced stages and will take you down the path of becoming an elite level powerlifter.

Our founder Nathan Wallace uses this exact program to prepare for his world record holding powerlifting competitions time and time again.

NUTRITION

The focus for THE BOD is solely on macronutrients. We strategically designed the Flexible Dieting feature of THE BOD app to only show the macronutrient breakdown (Carbs, Protein, Fats, Fibre, Sugar) and not the calorie breakdown. This is to eliminate the confusion when calories and macronutrients don’t equate to zero at the end of the day.

How to calculate your calorie intake

If you are wanting to calculate the calorie intake of your tracked macronutrients for your own information, you can use the below formula:

(Carbohydrates grams x 4) + (Protein grams x 4) + (Fats grams x 9) = Calories

Let's use an example of someone with the following allocated Macros to show how this formula would work.

280g Carbohydrates | 115g Protein | 65g Fats

(280g x 4) + (115g x 4) + (65g x 9) = 2165 Calories

If you are having any trouble doing this on your own, or have any further Macros vs Calorie questions, then please contact us at: support@thebod.com.au.

Flexible Dieting gives you the freedom to design your own meal plan of food depending on your preferences. You can add any foods or meals to your Flexible Dieting as long these foods are within your macro allowance.

How to add a new food to your Flexible Dieting INSERT VIDEO HERE: https://youtu.be/Ls5iaXEDkZg If you would like to add a new food to your Flexible Dieting, you can easily do so by using the Quick Add feature. All you need is the macronutrient breakdown of the serving you will consume. Once you have this information, you can follow these steps:

From the main Nutrition tab, select My Nutrition

Select Flexible Dieting to display your personal macro breakdown, Flexi Search and any foods you have already added

Select Flexi Search and select the Quick Add + button

You'll be asked to enter the following information (the * denotes required fields):

Title

Quantity (grams or mls)

Carbs (grams)*

Protein (grams)*

Fats (grams)*

Fibre (grams)

Sugar (grams)

Select Save to record this Quick Add item to your day

All food items added by THE BOD Community are reviewed by our team on a daily basis for nutritional accuracy and uniqueness before being approved. Ingredients that are submitted, reviewed and approved by THE BOD will then appear in future Flexible Diet searches for the entire BOD Community.

How to add a meal from the recipe glossary

Search the recipe name you'd like to add to your Flexible Dieting

Tap on the recipe name from the refined recipe list

Select Add to Flexible Dieting button

TIP: you'll know if this worked correctly as a tick will appear

What’s the difference, and which approach should you choose!?

In all of our programs, we offer the option to follow a set meal plan or take the macro approach and flexible diet. Essentially, you have the choice to have your nutrition set for you and follow a meal plan that gives you consistency and structure or you can create your own meal plan from scratch which allows for more flexibility in your lifestyle. INSERT VIDEO HERE: https://youtu.be/n9WaMhhNoZU Meal Plan

A set meal plan is comprised of fixed meals you follow and consume day-to-day. Having the same meals provides ease of use which some people love the convenience of, while others find it mentally challenging to eat the same thing every day.

Set Meal Plan Pros:

Peace of mind and trust in the program – you simply eat what’s set out for you

Helps you understand how a certain meal plan can help you achieve a certain goal

Convenient and suits busier lifestyles

Food preparation is easier as you are preparing the same meals

Set Meal Plan Cons:

Loss of certain micronutrients/nutrients if you eat the same foods consistently

Hard to stick to for those who prefer variety in their meals

Makes eating out ‘harder’ – unlike flexible dieting, the idea of a set meal plan doesn’t take eating out into consideration

Flexible Dieting

When we introduced IIFYM, or ‘If It Fits Your Macros’, it was the first step in the direction of offering our athletes a different path to the same amazing transformations we’re well known for. IIFYM or ‘flexible dieting’ is based around ensuring that what you eat in a day aligns with a specifically set macro ratio. Macros are comprised of proteins, carbohydrates and fats. You can read more about understanding macros here.

We use formulas to first determine the amount of protein, carbohydrates and fats you need to consume to reach a certain goal. The goal doesn’t necessarily have to be weight loss either, you could be tracking to maintain your weight or even gain. This approach allows you to select the foods you want to eat and still achieve results, as long as you are hitting your macros as closely as possible.

Flexible Dieting Pros:

Allows you to eat out socially and has more flexibility in your day-to-day eating

Allows you to include a variety of foods and source nutrients from an array of produce

Convenient, and able to be followed when travelling, socialising or at work functions

Flexible Dieting Cons:

Food preparation is harder if you are planning to eat different things day-to-day

You need to commit to measuring and weighing your food

It can lead to unhealthy behaviour if you aren’t opting for mainly wholefoods in your diet

Have you been thinking about switching to tracking your macros? Don’t be put off by the measuring and weighing of it all! When done right, tracking your own macros is a healthy and maintainable way of life that allows you to change your body composition at the same time. After learning how to track and weigh your food correctly, it becomes as natural as riding a bike!

If you are having any trouble deciding which option will best suit your lifestyle then feel free to send us an email to: support@thebod.com.au

Nutrition plays a huge role in your progress as an athlete. That's why understanding macronutrients (macros) and having them calculated accurately will ensure they are put to best use in conjunction with your training. Your calculations in our app will advise the amount of protein, carbohydrates and fats you should be consuming to reach your physique goals in conjunction with your current fitness level and goals.

Your macro calculations will be created for you after you complete setting up your profile in our app. This information is prompted for you to answer when you first create a subscription. Once you have answered these questions, you can find your personal macros under Nutrition > Flexi Dieting within the app.

If you have answered these questions incorrectly or would like to review them (we suggest waiting at least 4 weeks before amending your macros), simply go to Profile > Settings > Review Program Level in our app. It's important to note, if you do this, your program will reset back to Day 1 of your current level.

If you have any questions or concerns in regards to your macros and require further assistance, please email support@thebod.com.au

When preparing food, we recommend weighing your ingredients raw.

We understand that you may prefer to weigh your meals cooked rather than raw for ease of use or convenience.

Here at the Bod, our goal is to help you achieve results in a maintainable way. Whatever your choice may be, aim to be consistent.

The macro calculator takes you one step further to your health and fitness goals and is exclusive for our athletes only.

This calculator will determine how much you should be consuming and from what macronutrient groups. The three main macronutrients are protein, carbohydrate and fat.

We use formulas that have been tried and tested for years with our clients and athletes ensuring that your macros are ideal for YOU. We do this by taking your personal preferences, fitness level and ability and so much more into consideration - even if you're breastfeeding.

Once you learn how much you should be consuming and from which macronutrient groups, you will see #thebodresults.

You can either access our macro calculator online here https://www.thebod.com.au/account/login or through your BOD app.

THE BOD programs all offer the option of customising your nutritional plan according to your macros.

INSERT VDEO HERE: https://youtu.be/Wku29J6Ysx0 Macros, or macronutrients, consist of protein, carbohydrate and fat. These are the essential macronutrients required to control your body composition, body fat and ultimately your results. More importantly, these macronutrients ensure optimal nutrition for yourself. Knowing the macro breakdown of your food and daily calorie intake equips you with the tools to make informed choices.

Two men or women of the same weight and height, may require very different macro ratios simply due to differing goals in mind. Your macros are calculated based off of your measurements, but also your physical activity and amount of lean muscle mass you hold. After following our protocols and determining your macros, it's then up to you to follow these macros as closely as possible. This means eating the correct amount of protein, fat and carbohydrates you've calculated for yourself before the day ends.

To better understand how to track your macros..

Look at it as a series of steps, one after another.

Step 1: Calculate your daily calorie intake based off of your measurements, daily energy expenditure and goals.

Step 2: Calculate the macros perfect for you using THE BOD Macro Calculator.

Step 3. Ensure you hit these target macros everyday and keep it consistent over time.

Step 4: Make changes accordingly. For example: increase your calories at a small scale to allow your metabolism to adapt. Or, decrease your calories at a small scale to trigger further fat loss or weight loss.

Takeaway Note

- Set out meal plans in advance. This way, you know roughly how much to shop for, how much to prep and the amounts you need to enter into The Bod App.

- Eyeball food when you have to. Over time, you'll be able to tell apart a small apple (approx. 150g) from a large apple (220g).

Definitely not. If you are at the beginning of your Bod journey, it's possible that diving into a flexible approach may be overwhelming. So if you're just starting out you might choose to follow the set meal plan in your program instead.

Alternatively, you can learn how to create your own meal plan. This gives you the freedom to achieve your nutritional goals through our set recipes, or through your own!

MEAL PLANS

When following the BOD, we recommend choosing one of two options in regards to your nutrition needs: 1. Meal Plan 2. Flexible Dieting

Both options are completely seperate. It is completely up to you as to which you'd prefer to follow as both options will suit different people. To learn a bit more about both, view our Meal Plan vs Flexible Dieting blog.

Your Meal Plan within the app is dependant on which training level you are following and is not designed around the macros you have been assigned to your profile. For example anyone following THE BOD Level 1 will see the same meal plan in their Meal Plan app view. INSERT VIDEO : https://youtu.be/sOjGnRg1Nm8 Your macros however, have been specifically designed for you based off your personal information, so every BOD athlete will have different macros depending on their goals and personal circumstance.

If you are unsure with which nutrition option to follow, please email support@thebod.com.au and we can assist you in determining the best option to suit your lifestyle.

If your meal plan prescribes food that is outside of a BOD recipe, weigh the ingredients raw unless otherwise specified.

We understand that you may prefer to weigh your meals cooked rather than raw for ease of use or convenience. Here at the Bod, our goal is to help you achieve results in a maintainable way. Whatever your choice may be, aim to be consistent.

Absolutely! The majority of THE BOD meals can be frozen, reheated and/or defrosted. We outline serving sizes to allow for bulk preparation and catering to a family.

If you’re struggling with the meal plan, we suggest for you to use THE BOD Macro Calculator to calculate a more accurate suggestion of calories to consume daily.

Once the calculator has determined specific macros for you and your goals, you can adjust the meal plan accordingly until it matches your new macros.

As the meal plan is designed to meet a certain caloric intake, macronutrients and micronutrients; meals are not recommended to be swapped.

Choosing one or two days and repeating them, rather than switching ingredients or certain meals on certain days is preferred. This is recommended in order to keep as close as possible to the intended macros. Please note that switching ingredients due to dislikes or intolerances may affect your progress.

Alternatively, you can opt to use our macro guidelines to create your own meal plan too!

We do not recommend making adjustments to the set meal if you choose to follow it.

Our set meal plan has not been designed with any personal requirements such as allergies, hormonal issues or preferences in mind. However for intolerances, gluten-free options or allergies, you can substitute ingredients with suitable options that work for you.

Our meal plans also list alternatives such as dairy-free ingredients for your convenience within the recipes. If you are following the macro approach, you can customise your meal plan to suit you perfectly!

Our coaches are also available online to provide guidance with dietary requirements.

Each day includes five meals per day.

Each day in the female meal plan has a morning tea snack, afternoon tea snack, breakfast, lunch and dinner.

Any meals on any given day can be swapped around to suit your needs. For example, instead of eating an apple for your morning tea, you can have that prior to your morning exercise at 5am, then have your breakfast, have your lunch at 11am, and not get a chance to eat your afternoon tea until after dinner - it can be like a dessert! As long as the daily meal allowance is eaten during the period of time from when you wake up, to when you go to sleep.

Our female programs each have a different set of calories depending on your level.

The exercise programs are developed to work in conjunction with the nutrition plans so you always feel satisfied and energetic while supporting your goals to create your ideal, most optimally functioning physique.

THE BOD One: 1750 calories per day

THE BOD Two: 1950 calories per day

THE BOD Three: 2150 calories per day

Please note, we recommend following the exercise program alongside the set meal plan.

THE BOD program caters to vegetarian dietary preferences and can be adapted to suit a vegan lifestyle.

THE BOD female programs include a full 12-week vegetarian meal plan that complements the 12-week non-vegetarian meal plan.

It does not include a vegan meal plan, however can be adjusted with substitutes and alternatives to suit you. Alternatively, you can use our macro guidelines to customise your own meal plan.