Equipment you may need

1.) A good pair of trainers

You will be doing a lot of running over this plan, so its worth investing in a good pair of trainers. Obviously you need a pair that are durable and comfortable, but its also worth looking into a pair that suit your running gait.

Go to a running shop where they assess your running technique and find the shoe that will best accommodate it. This will mitigate any discomfort and injury over the course of your run.

2.) Good running clothes

These want to be first and foremost comfortable to run in. The last thing on your mind in the middle of a run should be on your clothing, so make a good decision before you set off. Your clothing should be specific to running and is widely available in sports shops. Typically I prefer loose, light clothing as I find it easier to move in and to keep cool.

3.) A GPS watch

This will help you track your runs and collect all of the data you need such as distance, speed and heart rate. This just makes your life easier.


In order to achieve your goal, you need to look after your body and listen to it. There is a difference between pushing through discomfort and pushing through injury. Running is often uncomfortable, but running through pain from an injury won't do you any good in the long run. It will require you to back off and recover so that you are in the best possible position to run your marathon. Be sure to consult a physiotherapist if you are unsure of an injury.


At this stage, you probably have your own style of running, that you may have carefully considered or not. I wouldn't think about making any aggressive changes to your technique, as it may put different, subtle stresses on your body that can cause injury over long distances.

Here are the things that I think about when I run :

  • Maintaining a short, quick stride.

  • Having my feet land underneath my knee and not in front of my knee.

  • Pushing up and off from the ground behind me.

  • Keeping my elbows at 90 degrees and tucked into my sides.

  • Having my hands loose, and below my chest.


The marathon plan is built around various running tempos (speeds). Each tempo has a desired effect and is based off your perceived maximum effort (PME) or your max heart rate.

If you imagine running flat out for as long as possible, you would achieve a perceived maximum effort of 10 (out of 10). This would be running at 100% of your maximum heart rate (for those with running watches/heart rate monitors). Scale down from this point to get familiar with how each tempo should feel.

These numbers are your goal for your relevant tempo, but don't obsess over them whilst you are running. Your PME is subjective, so run at pace that you feel best matches that number. With a heart rate monitor, don't check it too frequently and disrupt your run. Once you establish the correct pace - focus on feeling it out and maintaining it. Check every now and then to make sure you are on track and adjust accordingly.

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A Good Run

All that is required for you to have a good run is to meet the target tempo for the specified duration. You should run knowing why you are running at the specified tempo and the desired effect and feel confident in the run, even if its difficult (as many of the runs will be). The conditions of a cool, clear day are ideal, but not essential. I prefer to run outside, but I have seen people use treadmills and get fantastic results. Some people are motivated by music, others prefer to run without headphones - it's up to you.


Click the link below to go to a Youtube playlist FULL of workouts you can complete anywhere! Created by BearWolf Coach Francis Jones, these are ideal if you are in circumstances that don’t allow you to hit your regular plan. There is always a way to incorporate a bit of fitness into your day.

  • No equipment needed

  • Minimal space required

  • All abilities

  • Less than 10 minutes



Only complete a form if your coach has requested you to do so.


This form will help your coach monitor markers that will indicate how you feel on a daily basis.

Name *
Todays Date *
Todays Date
On a scale of 1-10, how would you rate the following?
1 = Poor 10 = Excellent


This form allows your coach to ensure you are performing and recovering well from your workouts.

Name *
Todays Date *
Todays Date
On a scale of 1-10, how would you rate the following
1 = Poor 10 = Excellent
If so, please elaborate.


This form allows your coach to better understand your eating habits.

Name *
Todays Date *
Todays Date
Your Typical Eating Habits
This will likely have more variability than breakfast or lunch. Elaborate on the circumstances that help you select your dinner and provide some examples.
Would you say your typical eating patterns are consistent? *
Would you say your typical eating patterns are consistent?


This form helps your coach to better understand how you think about eating.

Name *
Todays Date *
Todays Date
1 = Never hungry 10 = Always starving/Ravenous
For example, do you have a glass of wine after a stressful day? perhaps you eat particular foods if you feel sad?


This allows your coach to better understand your lifestyle around food preparation.

Name *
Todays Date *
Todays Date
Including shops where you purchase pre-prepared food.
1 = Terrible 10 = Expert Chef


This helps your coach understand your current intake of food. Use for the easiest way to collect this data.

Name *
Todays Date *
Todays Date
List all of the food and drink you consumed
How much protein, fat, carbohydrate, and calories did you consume?
List all of the food and drink you consumed
How much protein, fat, carbohydrate, and calories did you consume?
List all of the food and drink you consumed
How much protein, fat, carbohydrate, and calories did you consume?



The Keiser FT is the most sophisticated piece of equipment in the BearWolf facility.

Watch the video below to get an understanding of what makes it different.

Essentially, the key thing that separates the KEISER FT from the pack is that it uses compressed air for resistance. This benefits you in the following ways


Keiser machines are built to go fast! Anyone that has tried sharp movements on a regular cable machine will have certainly hit a ‘dead spot’ where the weight changes direction and creates a moment of weightlessness. This doesn’t happen on the FT as the tension is constant, allowing you to accelerate to your hearts desire and test your power.

This has great applications to strength and sport, making it ideal for any client.


The weight goes up in 100 gram increments. This allows you to be very specific on your resistance. Those that are rehabbing and injury, or looking to create control and pattern movements need this accuracy to target weaker or at risk muscles.


We briefly mentioned ‘dead spots’ on your typical cable machine. After this moment of weightlessness you should also expect sudden loading of the muscles/joints as gravity kicks in and the weight loads back onto the cable. Again, this doesn’t happen on the Keiser as the tension is constant, allowing for smooth movement.


The speed and fluidity of the resistance, along with the adjustable arms and attachments, gives you a huge scope of variety with your training. This keeps exercises fresh and fun, allowing you to get the most from the journey.


Most equipment allows you to change the resistance, few allow you to do it mid repetition. Coaches can increase the weight to emphasise the negative phase of a rep or can reduce weight for smooth drop sets.


The Keiser FT monitors the power of each rep and puts it into context of your peak power. This allows you to monitor and progress your numbers, but also to train in specific power ranges to achieve different effects.


Watch this brief video to understand the display on the Keiser FT

Screenshot 2018-10-19 15.30.07.png


This is measured in kilograms and increases/decreases in 100 gram increments. Use the yellow buttons below to adjust.


The number of reps performed.


The maximum power generated in your set, this is established on a rep by rep basis.


The percentage of your peak power that the current rep achieved. When a new peak is established, this will show 100.


As we know, the Keiser is capable of some intricate, specific and complex movements. These are great, but like with all things in the gym, we need to get comfortable with the basics first.

Below are a series of exercises that you should be comfortable with, before scaling up the difficulty.

Remember that many of these can be done with single arm variations, with different handles and at different heights with the adjustable arms.


  • Lat pulldown

  • Horizontal row

  • Low row


  • Shoulder Press

  • Chest Fly

  • Chest Press


  • Goblet Squat

  • Split Squat

  • Reverse Lunges

  • Pullthrough

  • Side Lunges


  • Anti-rotation hold

  • Woodchops

  • Crunches


Go onto your dashboard and you can select the template KEISER FOUNDATIONAL MOVEMENTS in order to see a sample workout. Watch the video demonstrations and see how we have constructed a workout using the exercises above.


Once you are familiar with the foundation movements - Experiment.

Check out the video below of Francis exploring the possibilities of the Keiser.

Dedicate time to try out a new attachment, limit yourself to it and try get a full body workout. Play around with it yourself and you will get a feel of what works, what flows and what doesn’t. It truly is the best way to maximise the potential for this machine. Have fun with it.

If you have any further questions about the Keiser, speak to us in the gym, or drop us a message below.

Name *


The one rep max test is there to establish the heaviest weight you can perform 1 repetition of on a given exercise.

Obviously, this can get fairly dangerous as you will be getting near the point where the weight is too heavy for you. This will manifest in a failed rep attempt, or by you executing poor form in order to complete the weight.



We often use percentages of your one rep max to determine a block of training designed to increase your one rep max.


A one rep max isn't going to be absolutely flawless. If it looks easy, then its probably too light. That been said, the difficulty will likely show itself in a reduced speed of your typical lift. You will have to 'grind' the rep out and be patient. This does not mean that you should lose good, stable positions - it just isn't worth it.

It is more helpful for you to define your 1 rep max as the heaviest weight that you can lift well! If you bend your back and hike up a deadlift as your one rep max, you will have set yourself an unrealistic one rep max. This will affect your training and progress to increase it. Dial it back and get a difficult, but quality one rep max.


The aim is to get to set 6 whilst expending minimal energy. Attack each set so that it is as fast as possible and take approx 2-4 minutes rest between each set to fully recover. Feel free to add attempts after set 7 (with the same 2.5-5% increase) if you feel you can hit the lift successfully.


Simply perform a set correctly to failure to determine the variables and then you can use the chart below to figure out your warm up sets.

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Before every workout we recommend that you warm up.

The aim is to increase your heart rate and get your body warm without expending too much energy.

Many of our workout plans start with a mobility element. You will find these far easier to complete when your muscles aren't cold and restricted. 

The best way to warm up is to keep it simple. Personal favourites include the rowing machine, assault bike or a jog for approx 5 minutes. These exercises tend to get the whole body moving and are simple enough to do that you can focus on the workout ahead. As you are working through them, be sure to think about the order of the exercises you will perform, what you will need and where you will perform them. Consider the numbers that you are aiming to beat and how to break your personal best.

For information on how to warm up for weightlifting, please refer to the 'SETS' section of this glossary.


Your mindset is a huge element in you achieving successful training. 

This is a tricky subject to clearly define as everyone is so different and responds to a wide variety of ways of thinking. Some find training fun and find it difficult to skip a session, others don't. This gives people a totally different jumping off point in where they need to be mentally to succeed.

However, there are a few elements that are true to everyone. They come easier to some than others, but I think everyone needs to work on them at some point.


Blaming, moaning and excuses have no place in this process. Mainly because they don't accomplish anything and will in no way make you fitter, faster or stronger. Those who take ownership look internally and not externally. By accepting that the actions you follow will shape your results, you will do what you can to fix a problem - this is how people get stuff done!

For example.

"I'm not getting fitter because I'm too busy. It's my bosses fault because they are giving me too much to do." (moaning/excuse/blaming)

While it may be true that your boss overworks you, blaming them and moaning about it doesn't decrease your workload and free up time to train.

Those with ownership will think along the lines of.

"I'm not making the time to train. I either need to scale back my goal, or adjust my schedule to make the time to train. I could do shorter, more intense workouts, join a gym closer to work, stay up later, wake up earlier etc etc"

Who is more likely to succeed?



Discipline is the willingness to do what needs to be done, even when you don't want to do it.

If you want to train more - train more.

If you want to sleep more - go to bed earlier.

If you want to learn how to do a pull up - practice your pull ups.

For some, its that simple. For others, they will need to scale it back into smaller more manageable chunks. Either way, you have to follow consistent actions to get results. That takes time and there will be resistance. The only way you break through that resistance, is to keep fighting at it.

Disciple provides structure - structure provides success.



Pay attention to what you are doing and why you are doing it. I honestly believe that people would put there phones away in the gym if they thought about why they were there in the first place. Do you go to train and progress to your goals or do you go to catch up on your friends holiday pictures or sharing every element of your workout with a motivational quote.

Approach the gym like its a gym, the weights as steps to your goals and your rest as time to recover and you will be leaps and bounds ahead of the average gym goer.



At BearWolf Training, we pride ourselves on good form and technique. It's essential to great training and achieving better, longer lasting results.

However, good form can be difficult to achieve when you don't have a BearWolf coach watching over you. It can be difficult to be aware of small corrections that not only make your lifting safer, but more effective.

Every BearWolf workout plan comes with demonstration videos of key exercises. If you have access to them, watch them carefully and take on the cues in the description.

You should also consider the following points whenever you lift. Try to create a personal checklist that you cue yourself from the ground up. Bear in mind that some exercises may deviate from these rules, but generally speaking - they should serve you well.


Your neck is part of your spine, so ideally it should follow the natural angle that your back does. This means that the distance between your chin and your chest should remain the same throughout an exercise with your face pointing in the same direction as your chest also.


Your upper section of your spine will have a natural subtle curve forwards. You should always aim to not allow this position to drop further forwards so that you begin to hunch over. When speaking of maintaining a neutral spine (neck, upper back, lower back), we would look for you to keep your back moving as one solid structure throughout the exercise


Your shoulders should be pinned back and pulled down away from your ears. This will not only create a stable joint, but aid with your upper back position also.


The lower section of your spine will also have a natural curve that subtly hollows out your lower back. Avoid leaning back too far in an exercise so that you exaggurate the hollow.


For most exercises, you are trying to keep your knees directly over your ankles as best you can and aiming to have your knees pointing in the direction of your toes, if not a little outwards towards the outside of your foot.


You should try to have your feet pointing directly forwards and allowing no more than a gentle turn outwards.

Coach James demonstrates all of the above in his hip hinge demonstration. Pay close attention to how he keeps his back straight, his head position and how he stacks his ankles and knees well from both the front and side.

If you manage to adhere to the above rules and move within a range where you can maintain all of those rules, you should be safe an efficient. However, you will also want to create tension through your body to ensure you are stable and strong.

The best way to create tension is to get tight (refer to 'Setting up for a lift' for additional info.) Screw your feet into the floor, aim to bend the bar, squeeze your hands tight and brace your abs like you are expecting to be punched in the stomach. Maintain these cues through your training and you will dramatically increase your potential.


Once you are familiar with the different food groups and the importance they have towards your goal, you then need to consider the portions that you consume them in.

For simplicity sake, we like to use a method of portioning your food that does not require a set of scales or the counting of calories. Though not as accurate, it is far more sustainable for most people and the effort you save far outweighs the difference.

We portion each food group based off your hand.

ONE PORTION OF PROTEIN = The size of your palm.

ONE PORTION OF VEG = The size of your fist.

ONE PORTION OF CARBOHYDRATE = The size of your cupped hand.

ONE PORTION OF FAT = The size of your thumb.

Hand Portions.jpg


1. Keep the number of meals you eat per day exactly the same.

2. Aim to transform each meal to your ideal portions as stated by the guidelines below.

3. Focus on one meal at a time and move on when your build a habit.



Its worth mentioning that these are general guidelines. They are best applied as a starting point and then you can adjust accordingly. For example, If you are on a fat loss goal and your weight is staying the same, you would be looking to reduce the portions.


Supplements put forward an appealing prospect!

Take this tablet/powder and it will aid your progress.

Sounds really simple and easy, so why not go out and buy a load?

Unfortunately, if it sounds too good to be true it usually is. That's not to say that supplements do not have benefit. However, they will only yield their potential if you have your nutrition and hydration at a solid level. Once we establish solid foundations, we can look at enhancing it through supplements.

Typically speaking, supplements can be convenient solutions to improving any deficiencies in your diet.

They are also incredibly confusing. The supplement industry is oversaturated and full of false promises, so don't trust everything you see. They might seem like they can give you 'the edge', but that only really apply to those that have the fundamentals of their diet covered, if at all.

Those on a bespoke plan, do not worry about supplementation unless your coach addresses it. Instead, focus your efforts on the process goals and you will be far more successful. You won't be missing out!

For the subscription members. Once you feel that your diet is correct, introduce one supplement at a time so that you can see the positive effect that it has - if it doesn't, scrap it!

We recommend the products from Genetic Supplements as they are well regulated. We have no association with the company, but they are a credible source of supplementation. Only ever take supplements in the doses stated by each individual product and check with your doctor beforehand.

SUPPLEMENTS WE RECOMMEND - (Click each one to provide you with information.)







Nutrition is very specific. The best approach depends on the person, goal and lifestyle. The countless variables means that we often address certain elements in a different order for different clients, albeit under the same values and principles.

Because of this, the primary source of bespoke nutrition coaching will be done through the messenger service, which works very much like an email service on your dashboard. This glossary works very much as a supplement to the bulk of your coaching. Use it as a reference tool.

For anyone that buys a package with bespoke nutrition coaching, your assigned coach will send you a message once you complete your initiation that will explain how the nutrition coaching works and how they will work with you to strengthen the way you eat.

Again, communication will be key. So keep in touch with your coach and be sure to ask questions and keep them up to date with any struggles.

Our typical approach is as follows.

  • We will address elements of your diet that will provide the best results for the smallest effort.
  • We will explain how improving that element will be beneficial.
  • Together, we will set you short term goals based on improving that element.
  • Once we get it to a good place consistently, we will move on to the next change you can make.

Over time, this creates sustainable changes that provide real, healthy effects.


A workout plan consists of a collection of workouts that are tailored to you and your goal. When you click on a plan, there will be the following information:

Trainer Notes

A written brief on the workout plan - Read carefully and message your coach if you do not understand anything.

Trainer Video
A video brief on the workout plan - Watch carefully and message your coach if you do not understand anything.

Numbered Workouts
The workouts will be numbered in the order that you should perform them. Simply click to get an overview of the workout below.

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This is where it's at! Look over your workout. It will be divided into various sections such as 'MOBILITY' or 'SQUAT MOVEMENTS'. Each section will contain exercises.

Click the 'Coach Me' button on any exercise to see information of the exercise, along with a video of the exercise being performed correctly by a BearWolf coach and what you should focus on in the exercise description. Be sure that you know what each exercise is BEFORE you go to the gym.


If you prefer pen and paper, you can print out your workout and take it to the gym by clicking the 'PRINT' button in the top right hand corner and update your workout log on the system by clicking the 'CHECK-IN' button.

We think its easier to access the system on a web enabled mobile phone/tablet and use the 'CHECK-IN' button whilst you train.

We want you to log every exercise to ensure you don't miss anything out. Simply input your numbers and be sure to click 'SAVE' to keep the log. When you repeat the workout, any previous logs will show in grey so that you have a target to beat and ensure that you progress.

Though your coach can look at your data, the log is primarily for your use. Use it to motivate you and inspire strength/fitness gains. This is the primary aim of all training.

In the event that you find an exercise particularly difficult, or if you cant progress it, message your coach so that they can help you.


This is the hub for your coaching. This is where we will provide you with your workouts, nutrition and support. Each section provides the following information.

This is where your coach will provide your tailored workout plans so that you can view and log your training. The plan at the top will be your most recently allocated workout plan, click 'View' to access a given workout plan.

The majority of your nutrition coaching will be done through the messenger system. However, those that require specific information will be allocated some information in this section.  The plan at the top will be your most recently allocated nutrition plan, click 'View' to access a given nutrition plan.

This section shows you any data that you have logged, be it workouts, nutrition or measurements. Click 'View All Check-Ins' to see everything you have logged. This section is primarily for your coach, though you may find it useful.

The navigation bar is your primary source of information. It consists of the following sections :

Screen Shot 2017-07-17 at 14.30.57.png

This works similar to email and is your primary method of communicating with your coach. Send and receive messages, images and videos. For those assigned a coach on a bespoke plan, ask questions and have everything stored in one place to refer to whenever you need.

This allows you to change basic information on your profile such as contact details or your password.

This will lead you to a copy of the BearWolf handbook!

This will send you to a page that clarifies some of the basic terminology along with tutorial videos.

We recommend that you familiarise yourself with the dashboard and all of its sections before you step into the gym. If you have any questions, don't be afraid to get in touch with your coach.


Joints can get tight if you spend prolonged periods of time in bad positions or rarely expressing a full range of motion through stretching and physical activity. If a joint gets tight, not only does it restrict movement, but it can stress other parts of the body when compensating. 

Mobility bands can be anchored to pull on a joint so that it creates space and allows greater movement to 'clear out' the tension in the joint whilst performing dynamic or static stretching in the surrounding muscles. 

An example of a band being used to mobilise the shoulder joint by pulling the elbow backwards when overhead.

An example of a band being used to mobilise the shoulder joint by pulling the elbow backwards when overhead.

Bands come in various thicknesses and tensions. For mobility, you will be looking for a medium range level of tension.

Watch the videos of exercises carefully and aim to mimic the body position as accurately as possible. Use the following video to get an understanding of how to anchor the band to a pillar and grip onto it.


We reccomend that you buy a Green Band from HERE


This technique is used to maintain/improve connective tissue that sits just below the skin, wraps and connects the muscles, bones, nerves and blood vessels of the body. This gives the feeling of reduces tension in a muscle and free up its movement.

Normally you will place your muscle on top of a roller or ball, whether your on your back, sitting, on your front or on your side. This allows you to get adequate pressure on the roller. You should be able to control and adjust the pressure that you apply on the roller. 

You are looking for areas of acute discomfort. If 1 is comfortable and 10 is unbearable, you are looking for about a 7. Once you have found the targeted area, position the roller exactly on top of the hotspot and start really small movements backwards and forwards, rolling over the hotspot. It's normal for this to feel uncomfortable but try and stick with it, adjusting the pressure as needed. Repeat on that target area until the discomfort starts to subside.  Once you feel the it subside (it won't go completely) you should then flush the muscle to help speed the process of improving the connective tissue. This means long rolling movements across the entire muscle. Spend approx 1-2 minutes on a given muscle.

The aim is to feel comfortable rolling any major muscle group. In order to achieve this aim, you are best rolling little and often. The best times include

  • Before Training
  • After Training
  • Before Bed
  • Rest Days



Dynamic stretching is a method of increasing a range of motion through movement and engaging your muscles so that they are prepared to work. Typically you wont hold a given position for any longer than 5 seconds before moving into a new position or adjusting the intensity of the stretch. This allows dynamic mobility work to be ideal right before a workout without taking any power away from the muscle.


Static stretching is basically holding a stretch position and working on increasing that stretch over time. You can increase your stretch by taking a deep breath and working on slowly increasing the range as you exhale. 

The idea of a static stretch is to get comfortable in uncomfortable positions and familiarise yourself with that position so that it becomes easy. Don't see it as making your muscles longer (this isn't the case) but more like you are increasing your pain threshold, only instead of pain, its the feeling of the stretch. Typically speaking, static stretches are best performed little (30-120 seconds) and often. Avoid static stretching an hour or so before training, as this can inhibit a muscles ability to contract to its full potential and could result in less power during your workout.


Mobility is the key to increasing your strength potential whilst reducing your risk of injury.
If you move better, you will be more efficient and not suffer from aches and pains in the future as you reduce the likelihood of putting yourself in compromising postures.

Unfortunately, mobility is probably the most under appreciated element of health and fitness. People think about lifting weights, going out for a run or playing a particular sport than stretching and mobilising. 

People also don't know enough about mobility. You need a knowledge of movement and anatomy that can be difficult to acquire - Thats where we come in.We read your movement through the screening process in the initiation and assign you a tailored mobility drill to strengthen the positions you can get into.

A mobility drill is simply a collection of movements/stretches that aim to achieve at least one of the following factors.

  • Increased range of motion in a given joint.
  • Switching on a given muscle/group of muscles so that they are ready for exercise.
  • Improving your control of your body so that it moves better.

All of these elements combine into creating better movement and a stronger you, making it vital in achieving not only more efficient results, but better results.


With the Bespoke Nutrition option, our aim with your nutrition is to put you in the strongest possible position to achieve your goal. 

What you eat/drink and the quantities you consume them, are going to play a large role in how successful you will be. We are going to be looking at finding a way of eating that not only meets this requirement, but also fits in with your lifestyle so that it is sustainable. This part of the process is often the most difficult, but is vital in achieving results that last. It's also the factor that means we will only provide you with the information that you need to know, when you need to know it.


Like training, nutrition is a science. Over our many years of coaching we have found that the most successful clients are those that see food as an asset to improve their lives. Not just physically, but mentally.



We use a method of counting/weighing during the food journal you kept during your initiation via MyFitnessPal. This offers us an insight to your nutrition that we can work from, however we don't always feel that tracking food in this way is always the best step forwards. Everyone is different, and we look for the approach that is best suited to you and your goal.

There are two types of clients that we coach, and we will format your nutrition goals to meet that personality type.

Neither personality or approach is better than the other - its trying to find the best approach for you, your goal and your lifestyle.


This is the most common type of client that we deal with. This is for people looking on how to improve their nutrition with more flexibility. Their approach to nutrition will be based off assessing portions by eye and manipulating their intake with more flexibility. 



This is the kind of person that will weigh out and log every meal to meet specific numbers. Their approach will be delivered through calorie and macronutrient guidelines.

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For example, if we had the goal of increasing a persons protein intake over lunch, here is how the two approaches would differ.

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If you aren't sure which approach you are best suited to, we will recommend that you move forwards as a TYPE A.

As a general rule for all clients:

Food is a tool towards your goal that does not have to be used at the expense of your happiness and health. There will likely be elements of sacrifice, but your diet should be a positive experience that leaves you feeling better than ever before.