Training systems strategically prescribed for you and your goals:
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.
- 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