faq – BodyBoss

What exactly is BodyBoss?

BodyBoss is 12-week step-by-step Fitness and Nutrition programs that fit seamlessly into busy lifestyles. Our mission is to create a global health movement by making BodyBoss a way of life for every modern woman. Through using our no-fuss, easy-to-follow structured guides, we will help women unlock their body potential and get the best body they’ll ever have.

How is BodyBoss different from other programs?

At BodyBoss we believe that you can be the boss of your own body and we are here to help you achieve (and exceed) your health and body goals! Our step-by-step guides are super easy to follow and are formulated to achieve maximum results fast.

Our workouts only take 24 active mins, 3 times a week and can be done anytime anywhere. No tricky apps, gym membership or fancy equipment is required to get the best body you've ever had. The secret weapon behind the quick results is the #bosseffect, which allows you to continue to burn fat long after the workout.

Our Superfood Nutrition Guide is designed to take away the hassle from cooking and prove that healthy doesn’t mean boring or bland. You’ll be surprised how easy it is to find and incorporate nutrient packed superfoods in your daily meals. Our recipes are quick and easy to make, all the meals are planned out for you and complemented with weekly shopping lists to make healthy eating easy as never before!

The best part? You’re not alone on your transformation journey! BodyBoss brings together 1000’s of kick-ass women from around the world to share their experience, inspire and motivate each other. Make sure you join our fast-growing community page on Facebook.

Do you guarantee results?

Due to the differences between each individual's body, the results experienced may vary. However, BodyBoss is expertly designed to help you start seeing real changes in already 2 weeks. Hang on in there for the full 12 weeks to get in the best shape of your life.

How to achieve maximum results?

To achieve maximum results, we strongly recommend to combine regular exercise with a balanced diet. Our All-in-One Bundle contains both Fitness & Superfood Nutrition guides to provide you with a step-by-step guidance on your health journey.
Cut out foods with low nutritional value, such as processed foods, refined sugar, alcohol, margarine and vegetable oils. They promote inflammation and can make you feel foggy, tired, cranky or swollen.
Focus on ways to eliminate stress from your life and add in new habits to relax, such as meeting up with friends, going for a walk or meditating.
Prioritize sleep because studies show that the quality and quantity of your sleep has an influence on weight loss. When sleep is poor, the body tries to conserve energy. Moreover, being tired also makes you less likely to work out and more likely to make poor food choices.
Cut out sugary drinks like soft drinks and sodas as they contain refined sugar and artificial flavors, all of which are stored as belly fat, and have absolutely no nutritional value. Swop these out for mineral water with some lemon.
Adequate hydration is key to enable your organs to operate effectively. Drink 1 liter of water a day as the minimum, but aim for 2 liters.
Detox baths (like an Epsom salt bath) are known to relieve inflammation, soothe aching pains and treat headaches. The magnesium in the Epsom salts help the body to produce serotonin to make you feel amazing and look even better.

What is All-in-One Bundle?

The BodyBoss All-in-One Bundle is designed for maximum results and includes both 12 Week Ultimate Body Fitness & 12 Week Superfood Nutrition guides. The bundle contains everything you need to know to reach your body goals fast - step-by-step structured workouts and recipes, healthy tips, weekly shopping list and BONUS Pre-training program and Smoothie recipe book. For a limited time only, check out our special prices when you purchase the Bundle today! We promise, the All-In-One Bundle gives you the best value for maximum results.

I already have a Fitness/Nutrition guide, how do I get the other guide?

We got you! Please chat with us or contact our Customer Service at [email protected]

I don’t feel motivated to continue the program, what should I do?

We’ve got your back! Join our community of kick-ass women from around the world to get inspired and motivated, exchange your experiences and support each other on your BodyBoss journey!

Is BodyBoss available in other languages?

We’re glad you asked! Do stay tuned, BodyBoss Fitness Guide will soon be available in French and Spanish! Follow us on Instagram @BodyBossMethod, Facebook @BodyBossMethod and Youtube for the latest updates! A bientôt :)

Where do you ship?

We deliver to the following countries: Australia, Austria, Bahrain, Bangladesh, Belgium, Bulgaria, Cambodia, Canada, China, Croatia, Cyrus, Czech Republic, Denmark, Estonia, Finland, France, Germany, Greece, Hong Kong, Hungary, India, Ireland, Italy, Japan, Jordan, South Korea, Kuwait, Laos, Latvia, Luxembourg, Macao, Malaysia, Maldives, Malta, Monaco, Myanmar, Nepal, Netherlands, New Zealand, Norway, Oman, Papua New Guinea, Philippines, Poland, Portugal, Qatar, Saudi Arabia, Singapore, Slovakia, Slovenia, Spain, Sri Lanka, Sweden, Switzerland, Turkey, United Arab Emirates, United Kingdom, United States, Vietnam.

Are there any delivery fees?

The best things in life are free, so is our worldwide delivery! If you were charged custom fees to retrieve your book, please reach out to our Customer Service team for assistance.

How will the guides be delivered to me?

BodyBoss provides the option of either the Online Edition or the Print Edition (or buying both which is the most cost effective way to buy the guide). The Online Edition gives you instant access and you will receive a link to access your guide after order confirmation. The print edition will be delivered straight to your doorstep which is completely FREE worldwide! Please refer to the standard delivery time to find out when your guide will reach you!

Is there any difference between the print and online guide?

The content is the same for both print and online editions. The only difference is that the online guide contains gifs of the exercises to make it easier for you to follow the workouts and requires an internet connection to be viewed. It is accessible on any device, including PC, laptop, tablet or mobile. Please make sure your web browser is updated to the latest version. For a better user experience we recommend using Google Chrome. To get the best of both worlds, we highly encourage you to enjoy our limited time offer of both print and online guides!

Does the online edition provide any videos or gifs?

We're super excited to announce that the Online Edition of the Fitness Guide now includes full-length workout videos! These videos will guide you through the entire 12-week BodyBoss program. Simply log into your BodyBoss account to access your Online Guide, select a workout page and then click on the "Workout Video" icon at the top right-hand corner to access the video! It’s super easy. The Guide is also interactive with animated GIF exercises that are easy to follow. If you are using the desktop, simply hover your mouse over the exercises on the workout page and the GIF will play automatically. If you are using your mobile/tablet, simply click the play button

How do I access the guide online?

Once you have made payment, a link will appear on the confirmation page as well as it will be sent to your email address to access the Online Edition. Do refer back to the same link if you wish to access the guide in future!

Can the online guide be downloaded/printed or do you have a PDF version of the guide?

Unfortunately, our online guide cannot be downloaded or printed and we do not have a PDF version of the guide. All our digital products are subject to copyright and any online content sold is licensed to a single user only. However we do sell, for a limited time only, the print and online guide at a special price, which comes in handy when there is no internet access available. For more information, do check out: https://www.bodyboss.com/products

Is this a subscription?

No, it’s a one-off payment, there is NO subscription! Once you pay, that's it, you get to keep our guides for life!

How much do your guides cost?

Please visit https://www.bodyboss.com/products to see our prices.

Do you have any discounts?

Stay tuned and follow us on Instagram @BodyBossMethod and Facebook @BodyBossMethod for promotions, giveaways and a daily dose of inspiration!

Can I purchase a specific Nutrition guide book separately or does it come as a combo of 4 books?

Our Nutrition guide is not sold separately as it comes as a set of 4 books for maximum results! (This includes a BONUS Smoothies and Desserts book to satisfy your cravings and refuel your body after a workout!)

How does the refund policy work?

If you haven’t seen results in 30 days after delivery or are not satisfied with BodyBoss then we offer a full refund! (The goodbye will be hard though, our workouts and recipes are addictive!) If you’ve purchased the Print Edition or the bundle (Online and Print Edition) then you must post the book back to us. To qualify for a return it should be brand-new - with no damage to its condition in its original packaging. Once we receive this we will process your refund asap. Please note, since we offer free delivery, we do not cover the cost to ship it back to us if you would like a refund. If you purchased the Online Edition, we will refund you straight away and remove your access to your BodyBoss account.

How does the Ultimate Body Fitness Guide work?

The Ultimate Body Fitness Guide is a 12 week step-by-step fitness program formulated with 4 cycles of 3 weeks. Week on week, the difficulty and intensity of each cycle gradually increases allowing your muscles to adapt and push itself.

The BodyBoss method is a unique formulation of exercises such as bodyweight resistance, plyometric (jump training), unilateral and cardio exercises stimulating as many muscles as possible during each routine. This combination accelerates fat loss, improves fitness and rapidly strengthens and tones the body.*

The secret weapon of the BodyBoss Method is the #BossEffect. The training switches your body into hyperdrive to supercharge fat loss and kick-start your metabolism. The magic lies in pushing your body into the anaerobic zone with high intensity circuits, resulting in a hike in your metabolism and greater calorie burn. Experts call this the afterburn effect. We call it the #BossEffect.*

How is the program structured?

Each Monday and Wednesday, you'll complete a high-intensity circuit of 24 active minutes each (excluding warm up and stretching), that pushes the body to an intense level to unlock the #BossEffect.* Monday is legs and booty. Wednesday is arms, abs and core.

Fridays are for our unique Power-Up Workouts which is a short but mighty 6 minute workout and works every muscle in the body.

When following a HIIT program, it’s essential to allow the body adequate time to repair itself and rebuild muscle. In addition to two days of rest on the weekend, the BodyBoss Fitness Method includes active recovery on Tuesdays that encourages blood flow and Cardio every Thursday. You have the freedom to choose the type of cardio you want to complete, to fit in with your lifestyle and preferences.

What exactly is HIIT?

High Intensity Interval Training (HIIT) is an explosive workout technique that has revolutionized the fitness world. HIIT involves repeated bursts of brief, intense anaerobic exercise performed at maximum effort, alternated with short periods of recovery. HIIT gets your heart rate up and keeps it up. BodyBoss HIIT workouts rapidly improve fitness, triggers fat loss and sculpts the body faster and with less time commitment, than any other workout. HIIT workouts torch more calories in less time, and studies show they increase the body’s ability to burn fat, especially unhealthy belly fat. An Australian study found women following a HIIT program lost six times more body fat than those who followed a low intensity, steady state cardio program.*

Do I need any equipment to complete the workouts?

BodyBoss aims to be fuss-free so our workouts can be done anytime, anywhere. We require minimal to no equipment for workouts! Any equipment required can be easily substituted with everyday objects (e.g. shampoo or water bottles for dumbells), check out page 196 of the Ultimate Body Fitness Guide for alternatives! All you need is an exercise mat, towel, water bottle, killer playlist, timer and you're good to go!

How many workouts are there?

When you purchase the Ultimate Body Fitness Guide, we throw in a bonus 4 week Pre-Training Guide which gets you ready for the main program which is 12 weeks long.

Over the course of 16 weeks, we have 60 exercises to keep your workout sessions fresh and challenging! The constant rotation in exercises activates as many muscles as possible, drives fat burning and is a key component of the BodyBoss success.*

How many calories are burnt per workout?

Given the variety of workouts provided in our guide, the number of calories burnt per workout varies greatly based on the intensity on different days. Calories burnt are largely dependent on an individual's weight, height and metabolism. We highly discourage you from counting calories and instead encourage you to focus on the quality of foods that you're eating, ensuring you eat clean and healthy. We are launching our Nutrition Guide very soon so sign up for our newsletter or follow us on Instagram @BodyBossMethod for updates on when we will release this!

What kind of exercises will I be doing?

The BodyBoss method builds on the success of HIIT workouts and is expertly formulated to include the following exercises in our workouts:

Bodyweight Resistance Exercises
These are simple, effective and free. No tricky equipment or weights are required as you use your own bodyweight as the sole form of resistance. Examples of bodyweight exercises include push ups, sit ups, squats and lunges.
Plyometrics (Jump Training)
Plyometrics (or plyos) are explosive exercises designed to build strength, speed and coordination.* Examples of plyos include jump squats, jumping lunges, box jumps, bench hops and using a jump rope.
Cardio
Cardio relies on the heart to shuttle oxygen to your muscles and raises your heart rate for an extended period. Such exercise has cardiovascular benefits, strengthening the heart and lungs, and is known to reduce your chances of developing many diseases.* Examples of cardio include brisk walking, jogging, swimming and cycling.
Unilateral Exercises
Unilateral exercises work one side of the body at a time and are ideal for improving balance and evening out any strength inconsistencies. Examples of unilateral exercises include lunges and plank rotations.

Is BodyBoss suitable for beginners?

If you are new to HIIT training, we strongly encourage you to start with the Bonus 4 Week Pre-training Program that will prepare your body for the main program. Also, we include step-by-step instructions for all 60 exercises and 12 stretches in the guide. However, if you do struggle with some of the exercises, do check out our Facebook Community group for modifications to the exercises and a daily dose of motivation!

How can I modify the exercises in the guide?

For maximum results we recommend following the guide to a tee. However, we do acknowledge that some workouts can be very challenging and aren’t suitable for everyone and this is completely normal! If you find some exercises too difficult, check out our list of modified exercises on the BodyBoss Method Community page or simply click here!

What should I do after completing the full 12-week program?

Congrats, you did it! This is absolutely amazing! To maintain that awesome shape, we suggest redoing the program starting from the weeks you found the most challenging (i.e. Week 7). Challenge yourself and go for extra reps or even another circuit. We recommend incorporating BodyBoss into your everyday lives, even after you've completed the 12 week program because maintaining your leaner and stronger physique takes less work than building up your fitness levels from scratch

Are the workouts on Tuesdays and Thursdays required? Will my end results be compromised if I do not do them?

We highly encourage you to complete Tuesday and Thursday workouts as well to achieve maximum results.

I feel very sore after my workout, is this normal?

Yes, it is completely normal, don’t worry! To prevent or decrease the soreness always remember to warm and cool down before and after exercising. Stay hydrated, massage the sore areas or get heated to increase circulation (i.e. jacuzzi is a powerful recovery tool).

What should I be eating to complement the BodyBoss Fitness program?

Sticking to a clean diet by eating high-protein foods and cutting out processed foods such as refined sugar, margarine and vegetable oils is key to maximising results. Boost your metabolism, torch fat and crush cravings by following the BodyBoss Superfood Nutrition Guide.

What if I miss a workout?

It's not the absolute end of the world, though best results are achieved if the guide is followed exactly! If you do miss a day, come back stronger and with even more determination to stick to your new routine - then we'll show you what being a BodyBoss is all about.

I feel like I’ve gained weight since starting BodyBoss, what does it mean?

Using weight as the sole indicator of your progress may not be the most accurate way because muscles weigh more than fat. BodyBoss helps you tone up and build muscles that increase your metabolic rate and help you burn more calories. Therefore as an alternative to simply weighing yourself, we suggest taking into account your body metrics such as tummy and thigh circumference. Fill in your details on Page 197 of the Fitness Guide before starting BodyBoss to track your progress!

What should I do if I can’t finish a circuit within 7 / 8 minutes?

We understand that some circuits can be quite challenging to complete in 7 / 8 minutes. Don’t worry as this is a recommended length of time! If you are unable to complete the number of reps stated within the time given, we suggest completing as many reps as you can within 1 minute for each exercise. However, if you feel that the main program is still far too challenging, we recommend completing another round of pre-training and repeat an additional circuit 1 more time to prepare yourself for the main program.

Where do I send my Before & After photos?

We love hearing reviews and following the journey of our BodyBoss girls. Use the hashtags #BodyBoss or #BossEffect on social media or email us at [email protected]

How does the Superfood Nutrition Guide work?

The Superfood Nutrition Guide is a 12 week step-by-step structured eating plan that helps you nourish your body, crush cravings and achieve real results. While providing guidance on healthy eating and incorporating superfoods in your daily menu, we encourage you to go a bit creative and tweak the recipes and ingredients to better fit your taste and lifestyle. Built around nutritious Superfoods, the guide eliminates all processed and refined foods. Each day includes 3 meals and 2 snacks that combine nutrition-dense superfoods, lean protein, healthy fats and wholesome carbs. By removing foods with zero or low nutritional value, our meal plan helps you escape the craving cycle. Get ready to feel energetic, satisfied and happy!

What’s included in the Superfood Nutrition Guide?

Book 1: Discover Superfoods
It’s all about healthy eating! We will take you through the foundations of Superfoods, A-Z of Superfoods, simple (but super!) food swaps, nutrition tips and kitchen hacks, how to get the most from this guide and track your progress.
Book 2: Meal Plan and Recipes of Weeks 1 - 6
Book 3: Meal Plan and Recipes of Weeks 7 - 12
Our 12-week program is planned with maximum results and your convenience in mind. Prepare your meals in advance on Sundays with our shopping and to-do list. With over 150+ recipes, take your tastebuds on a flavourful journey with our wonder wraps, faster pasta and asian options, to name a few! Each day features 3 meals and 2 snacks that are healthy, satisfying and tasty. Still hungry after a workout? Try our smoothie recipes in our BONUS Book 4!
Book 4: Smoothies & Desserts
BONUS! This book features our yummy and healthy smoothie and dessert recipes to add to your diet without compromising on superfoods nutritional values! Grab a smoothie post-workouts to boost those energy levels.

What are Superfoods?

Superfoods are nutrient powerhouses that are packed with vitamins, minerals, antioxidants and phytonutrients. The power of Superfoods lies in nutrient density, or the ratio of nutrients to calories. Foods high in calories with relatively few nutrients, like french fries, have a low nutrient-density score. Spinach, on the other hand, has a near perfect score!

How many meals are there?

There are over 150+ satisfying, tasty and energizing recipes. These include oats, toasts, pancakes for breakfast and wraps, soup ‘n’ salads and pasta for mains! Each day includes 3 meals and 2 snacks to fire up your metabolism and leave you satisfied and energized.

How many calories are in each meal?

We won’t make you count calories! Calories from nutrient-rich foods versus nutritionally-bankrupt ones from processed or refined carbs will have different effects on the body. Healthy, nutrient-rich foods will keep hunger at bay, help maintain stable blood sugar levels, minimize cravings, and enable your brain to signal your belly that it’s full. Our Superfood Nutrition Guide is packed full of recipes with healthy and nutrient rich superfoods. On average, the calorie counts are at 1800 kcal per day but we don’t encourage calorie counting.

I am a vegetarian/vegan, is this nutrition guide for me?

While our guide isn’t specifically designed for vegetarians and vegans, we deeply respect their choice and offer a lot of variety in the recipes. Vegetarians will find over 110 meat-free recipes, while pescatarians will enjoy over 120 recipes fitted to their taste. An alternative would be to swap out meat or any other animal derived options in the recipes according to your preference. Feel free to share with us at [email protected] on how you would improvise the recipes to suit your diet!

I have never cooked a meal before! How do I begin?

Our Superfood Nutrition Guide is designed to support beginner cooks by providing them with guidance and inspiration. The guide is a 12 week step-by-step structured eating plan including weekly shopping lists and handy kitchen hacks - you won’t feel lost at all!

What kitchen equipment do I need?

You’ll need:

A frying pan or skillet
Pot
Muffin Tin
Parchment Paper
Baking Sheet
Wooden Spoon
Whisk
Spatula
Measuring Spoons
Measuring Cups
Blender
Grater
Food Processor
Mason Jar

What can I do to lose more weight?

You can maximize the results by combining the Superfood Nutrition Guide with our Ultimate Body Fitness guide. BodyBoss HIIT circuits work every muscle in your body, switching it into hyperdrive to supercharge fat loss and boost your metabolism! Get maximum results with our All-in-One BodyBoss Bundle including both guides.

What are the main benefits of the Superfood Nutrition guide?

Nourish your body with Superfoods
The Nutrition Guide incorporates Superfoods in every meal to heal and energize your body. The true magic of Superfoods lies in their nutrient density, making them the perfect weight loss fuel!
Formulated for Results
The Superfood Guide was created to help you achieve your unique body goals. You’ll learn to make permanent positive changes to your diet and enjoy greater energy!
Fired-Up Metabolism
Nutrient-dense food helps your body and burns fat as fuel when eaten in the right way.
No more cravings!
A structured meal plan empowers you to control your cravings, feel satisfied and lose weight.

How is your nutrition guide different from other nutrition guides out there?

Superfood Nutrition Guide is designed for the busy, modern woman who wants a healthy diet to fit seamlessly into her lifestyle. We want to create lifelong habits, not follow crash diets! Crash diets are restrictive and cut out entire food groups for instant “results”. However, they typically cause weight gain in the long run. Our nutrition guide is built around nutritious superfoods from all food groups and only eliminates unhealthy processed and refined foods.

What units of measurements do you use?

We use both the metric and imperial units of measurement so that you can get straight down to cooking and saves you the hassle of conversions!

If I do not like the meal or some ingredient, can I swap it with one that I would prefer?

Yes you can! Our guide aims to revolutionize your lifestyle by helping you learn the ins and outs of healthy eating with superfoods. With over 150+ recipes in our guide, you are spoilt for choice with healthy recipes that are full of flavour! Feel free to tweak the recipes and go creative to better fit your taste!

While following the meal plan, am I allowed to drink alcohol or wine?

Once a week, we let our hair down and indulge a little. Refer to Book 1, Page 41 for a list of drinks that we pamper ourselves with. It’ll be our little secret!

Do you have any storage tips?

Yes! Refer to Book 2, Page 5 for more information on how to store your food to keep it for longer.

Are the ingredients rare and expensive?

We use everyday ingredients that are commonly found at your grocery store, such as eggs, greek yogurt and salmon. Our A-Z superfoods will change the way you look at certain foods - commonly found but power-packed with nutrients! However, if you are new to healthy cooking, you will have to stock your kitchen with a list of must have ingredients (such as oats, whole wheat flour etc) which will bump up your initial investment for a healthy diet. But trust us, it’ll be so worth it!

What does the number of servings indicated in the guide mean?

The guide is designed for busy women like you and is meant to make meal prepping as hassle-free as possible. This is why we encourage you to cook several servings at once on the weekend and use it throughout the week. For example, our Thai Super Green soup recipe makes 2 servings for you to enjoy it 2 times throughout the week - for dinner on Monday and Tuesday. This way you only have to cook once for two meals.

Is BodyBoss suitable for pregnant women?

Fitness: While BodyBoss is meant to help you kick ass and get you the best body you’ve ever had, if you had a baby in the past 12 months, we recommend getting clearance from your doctor before embarking on this program. It is not recommended for women who are pregnant or 6 months post-partum.

Nutrition: While our guide has delicious and yummy recipes, we highly suggest seeking a medical opinion before commencing.

I have a pre-existing medical condition, can I still utilize the fitness and nutrition guides?

If you have a pre-existing medical condition, it is always best to consult a doctor before starting on anything new. Your safety is our utmost concern so make sure to take care of yourself!

Are there age limits for the guides?

The BodyBoss program is based on HIIT science and experts say it may be the best workout for any age. Depending on your fitness level, or any previous injuries or ongoing health conditions, you may need to modify the suggested movements with more moderate alternatives until you build up the strength and stamina to complete the moves as recommended. We are currently building a helpful video library of modifications for each of our movements.
As always, it’s also a good idea to check in with your doctor before starting a new workout routine.

How can I prevent myself from getting injured while exercising?

Due to the intensity nature of our fitness program, it’s essential to get the body moving to warm up before starting each workout. Warm up stretches elongate your muscles, which increases your flexibility and range of motion to help you nail those moves and reduce the chances of muscle tears. The cool down routine is just as important, not only to bring your temperature and heart rate down, but also to help the body dispose of waste products and toxins generated during exercise.

I have food allergies, can I still follow the Superfood Nutrition Guides?

Our recipes contain a variety of nutritious foods, including nuts, dairy and gluten. If you have allergies, we’d recommend seeking a professional opinion on what substitutes you can use.

Is there a mobile app?

At the moment, we only have Print and Online editions, but here’s a little spoiler, we’re considering enhancing user experience by developing an app. Sign up to our newsletters or follow us on Instagram @BodyBossMethod and Facebook @BodyBossMethod for the latest updates!

Are you looking for resellers?

Thank you for considering BodyBoss as your potential partner! Please contact us at [email protected]

Is it suitable for males?

The BodyBoss Method is largely tailored to the needs and lives of the modern female to help re-invent their shape, burn fat and unlock their body potential. As such, males that engage the BodyBoss method may not find themselves pushed to their greatest capabilities.