Download the results record chart

Looking for the results record chart? You can find it here

Do you offer support?

We offer online support to all our clients in regards to support, unanswered questions and advice.
To ensure the best results, we also encourage accountability.
So we recommend every week, you upload an update of your progress, meal preparation or workouts and post it to Instagram using the hashtags: #thebod, #thebodweek1, #thebodresults, #starterbod, #maintenancebod, #probod, #thebodsquad, #thebodbabes, etc.
Or, better yet, start a different account just for tracking your progress and results!
To make it easier for our coaches to find you, add ‘THEBOD’ in your username so we can search for you!
Our coaches will ensure they are always checking in on how you are doing!
If you don’t feel comfortable putting any progress onto social media,
email us at results@thebod.com.au or hello@thebod.com.au
Our coaches are available online for email support from 9am to 5pm, Monday – Friday (AEST).
If you email the coaches over the weekend, we will endeavour to get back to you as soon as possible.

How do I know what level to purchase

A good guide when selecting the level to follow is below:
Are you just starting your fitness journey? – STARTER.
Have you recently had a baby? – STARTER.
Are you able to do 15 x Push-Ups, 20 x Squats and 20 Burpees in a row? – MAINTENANCE.
Are you experienced in weight training and want a program to increase your strength and overall body composition? – MAINTENANCE.
Are you regularly using free weights to back squat, deadlift or overhead press? – PRO.
Have you performed pistol squats, overhead squats, tuck jumps and front squats? – PRO.
Still unsure?
Take the simple test below to determine what level of THE BOD you should choose:
Do you struggle to touch your toes, jump over large objects or are just starting out with your fitness goals?
If you answered yes to this question, you should head to THE STARTER BOD.
Are you confident in squatting, skipping, jumping and can perform weighted exercises but cannot do unassisted pull-ups or handstand push-ups?
If you answered yes to this question, THE MAINTENANCE BOD is for you.
Can you perform more than 3 unassisted pull-ups, are able to demonstrate a pistol squat and can attempt 5 handstand push-ups?
If you answered yes to this question, you should head straight to THE PRO BOD.

What is the difference between the Starter Bod, Maintenance Bod and Pro Bod programs?

Within each program, the nutrition plan is formulated to suit the training schedule provided and the intensity required.
As the plan gets more intense and you are working out more, the required nutrients change and require you to eat more food.
STARTER BOD is designed for beginners, mums postpartum and anyone easing back into exercise.
MAINTENANCE BOD is for those with background knowledge in fitness and nutrition and are looking to charge up their results.
PRO BOD is for those with plenty of experience behind them, looking for a challenge.
The nutrition plan within each level remains consistent to ensure progression can be tracked effectively.
The exercise programs will vary in difficulty depending on the level you choose and require more intensity and weight as you progress.

What equipment is required for the at home (or park / beach / work) program?

To get the maximum results out of your ‘at home’ program; a few key pieces of equipment are required.

  • Medicine Ball
  • Skipping Rope


  • Medicine Ball
  • Skipping Rope
  • Kettlebell


  • Medicine Ball
  • Skipping Rope
  • Kettlebell

The addition of a chin-up bar is also recommended to perform chin-ups and pull-ups.
If you cannot gain access to an at home chin-up bar, we recommend using the monkey bar at your local park.
For alternative exercise ideas for pull-ups and chin-ups, please email our coaches at hello@thebod.com.au

What if I have special dietary requirements?

THE BOD has not been designed with any personal requirements such as allergies, hormonal issues or preferences in mind.
We recommend you see an accredited dietician for a custom created meal plan to suit your individual needs.
However, for intolerances, gluten-free options or allergies, you can substitute ingredients with suitable options that work for you.
THE BOD programs have some alternatives listed for your convenience.
Our coaches are also available online to provide guidance with dietary requirements.
Please note, this may alter the macronutrients and meal plan.

I am a vegetarian / vegan, how can I use THE BOD program?

THE BOD program has a full 12-week vegetarian meal plan that complements the 12-week non-vegetarian meal plan.
THE BOD does not include a vegan meal plan, however can be adjusted with substitutes and alternatives to suit one.

What if I don’t like certain meals in the plan?

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 in 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.

Is THE BOD safe for pregnancy and postpartum exercise?

Every pregnancy experience is different, as is the duration and intensity of recovery.
For this reason, we advise anyone considering THE BOD who is pregnant or postpartum to gain clearance from a medical practitioner beforehand.

Can you freeze or prepare meals in advance from the nutrition plan?

The majority of meals can be frozen, reheated and/or defrosted.
THE BOD recipes outline serving sizes to allow for bulk preparation or catering to a family.
For any queries regarding meal preparation, please email us at hello@thebod.com.au