Drop a dress size! BOD squad is a pre-designed 8-week training program. It is suitable for anyone who is aiming to create more shape to their body and improve their fitness. 8 week online challenge. ​ ✓ ​ Gym, 5 days a week weight training ( 2 × 4 week blocks ) Delivered via comprehensive spreadsheets to track your progress and additional cardio ✓ × 3 check ins and on going online support ​ ✓ Access to the TB&F Facebook Community, to meet and connect with like-minded people ✓ Calorie/ macro targets changed in 3 phases (if needed to reach your goal) Delivered via comprehensive spreadsheets​ ✓ Daily accountabilities targets( Daily Step targets, cardio guidelines to assist with your goals) ✓ Access to my Meal guide Thesaurus with swap out alternatives within 10 cals​ ✓ Free resources including my educational guide to flexible dieting Free resources including educational Macro friendly meal ideas Ongoing support fortnightly check in.