FFA - Take Back Control

Welcome to the new and improved Frontline Fitness Academy 3.0! With a fundamental focus on weight loss and wellbeing supplemented by training programming that fits your needs and goals, this is the perfect blend for you to make big changes!

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Course curriculum

1. Welcome!
2. Disclaimer
3. Your 3 Commitments To Yourself
4. How To Get The Most Out Of The Program
5. Coaching & Performance Tracker
6. Weekly Check Ins
7. Private Facebook Group
8. Before & After Photos
9. The Triangle Process
10. How The Portal Maps Out
11. How To Add The Portal To Your Phone Apps
1. Introduction
2. Why These Habits Are So Important
3. Upon Waking Up Habits
4. Throughout The Day Habits
5. Pre Sleep Habits
1. Introduction
2. Understanding Sustainable Weight Loss
3. Your Unique Numbers
4. Tracking Your Calories - Part 1
5. Tracking Your Calories - Part 2
6. Weighing In
7. Nutrition Structure On & Off Duty!
8. Nutrition Around Your Workouts
9. Looking For Meal & Snack Ideas?
1. Introduction
2. Pre Course Ramp Programming
1. Introduction
2. Our Aims
3. Fundamental - Steps!!
4. Important! Pre Checkpoint Runs
5. Effective Turning
6. Recovery Days Session
7. BLEEPFIT Warm Up
8. BLEEPFIT Cool Down
9. BLEEPFIT - Week One
10. BLEEPFIT - Week Two
11. BLEEPFIT - Week Three
12. BLEEPFIT - Week Four
13. BLEEPFIT - Week Five
14. BLEEPFIT - Week Six
15. BLEEPFIT - Week Seven
16. BLEEPFIT - Week Eight
17. BLEEPFIT - Week Nine
18. BLEEPFIT - Week Ten
19. BLEEPFIT - Week Eleven
20. BLEEPFIT - Week Twelve
21. Alternative Treadmill Workouts
22. Alternative Treadmill - Weeks 1, 4, 7 & 10.
23. Alternative Treadmill - Week 2, 5, 8 & 11
24. Alternative Treadmill - Weeks 3, 6, 9 & 12.
1. Introduction
2. Warm Up
3. Cool Down
4. 20m: Low: No Equipment: Continued Movement
5. 15m: Medium: No Equipment: Continued Movement
6. 15m: Medium: No Equipment: Full Body
7. 20m : Medium : No Equipment : Abs
8. 20m: Medium: No Equipment: Full Body
9. 20m: Medium: No Equipment: Full Body
10. 20m: Medium: No Equipment: Full Body
11. 20m: Medium: No Equipment: Full Body
12. 20m: Medium: No Equipment: Full Body
13. 20m : Medium : No Equipment : Legs
1. Introduction
2. The Process
3. Recovery Days
4. Block A - Strength
5. Block B - Hypertrophy
6. Block C - Volume
7. Block D - Slow Eccentric
8. Progressive Overload
9. Technique Zone
10. Week One - Strength
11. Week Two - Hypertrophy
12. Week Three - Volume
13. Week Four - Slow Eccentric
14. Week Five - Strength
15. Week Six - Hypertrophy
16. Week Seven - Volume
17. Week Eight - Slow Eccentric
18. Week Nine - Strength
19. Week Ten - Hypertrophy
20. Week Eleven - Volume
1. Welcome!
2. The Process
3. Progressive Overload
4. Warm Up & Cool Down
5. Recovery Days
6. Week One - Block A
7. Week Two - Block B
8. Week Three - Block C
9. Week Four - Block D
10. Week Five - Block A
11. Week Six - Block B
12. Week Seven - Block C
13. Week Eight - Block D
14. Week Nine - NEW
15. Week Ten - NEW
16. Week Eleven - NEW
17. Week Twelve - NEW
1. Introduction
2. Week One
3. Week Two
4. Week Three
5. Week Four
6. Week Five
7. Week Six
8. Week Seven
9. Week Eight
10. Week Nine
11. Week Ten
12. Week Eleven
13. Week Twelve
1. Ab Crunches
2. Assisted Pull Ups
3. Bench Press
4. Bench / Box Squat Thrusts
5. Bent Over Barbell Rows
6. Bodyweight Squats
7. Butterfly Sit Ups
8. Cable Lat Raises
9. Calf Raises
10. Close Grip Cable Rows
11. DB Bicep Curls
12. DB Front Raises
13. DB Incline Curls
14. DB Incline Flyes
15. DB Lateral Raises
16. Decline Sit Ups
17. D Handle Half Kneel Cable Pulldown
18. DB Shoulder Press
19. EZ Bar Bicep Curls
20. Flat DB Bench Press
21. Goblet Squats
22. Hamstring Curls
23. Hanging Knee Raises
24. Incline DB Press
25. Inverted Rows
26. Kettlebell Swings
27. Lat Pulldown
28. Leg Press
29. Machine Chest Press
30. Machine Shoulder Press
31. Modified Press Ups
32. One Arm DB Rows
33. One Arm Plate Rows
34. Overhead DB Extensions
35. Plank
36. Preacher Curls
37. Prone DB Rows
38. Pull Ups
39. Quad Extensions
40. Rear Delt Flyes
41. Reverse Lunges
42. Reverse Grip Tricep Pulldown
43. Skullcrushers
44. Smith Machine Shoulder Press
45. Straight Arm Pulldowns
46. Straight Leg Deadlifts
47. Tricep Pushdowns
48. Underhand Pulldown
49. Walking Lunges
50. Zottman Curls
1. Introduction
2. What is CBT?
3. What Is Anxiety?
4. Why You Might Feel Anxious
5. First Steps To Using CBT
6. Muscle Relaxation
7. Realistic Thinking
8. Panic Attacks
9. How You Can Prevent Panic Attacks & High Anxiety
10. Core Beliefs
11. Negative Core Beliefs
12. Thoughts Diary
13. Phobias
14. Have You Got A Fitness Test Phobia?
15. Taking Action On Your Phobias
16. Exposure Therapy
17. Exposure Therapy Action Steps
18. Tackling Your Fears
19. Conclusion
1. Introduction
2. Gratitude Diary
3. Combating Negative Thoughts
4. Vision Board
5. Time With Your Partner
6. Decluttering
7. Sleep Ritual
8. Reflection and Decompressing
9. Night Shift Wellbeing Kit
1. On The Go Options!
2. Convenient Smoothies!
3. Lean Guide: Quick Decision Pocketbook
4. Healthy Fast Food Guide
5. Police Coffee Shop Cheat Sheet
1. Air Fryer Chicken Bagel Pizza
2. Air Fryer Chicken Fried Rice With Curry Sauce
3. Air Fryer Chicken Meatball Pasta Bake
4. Air Fryer Chicken Tikka
5. Air Fryer Ham & Cheese Omelette
6. Air Fryer Sourdough Tuna Melt
7. Air Fryer Teriyaki Chicken
8. Butter Chicken Rice Bakes
9. Cheese Burger Bowl
10. Cheesy Sausage & Beans Jacket Potato
11. Cheesy Steak Pasta
12. Chicken & Bacon Cottage Pie
13. Chicken Caesar Wraps
14. Creamy Chicken Sausage Wrap
15. Crispy Sweet Chilli Chicken
16. Hunters Chicken Jacket Potato
17. Snack - Eton Mess
18. Sweet Chilli Chicken Wrap
19. Taco Beef Crunch Bowl
20. Taco Pasta Bake
21. Tuna Pasta Bake
1. Subway - Meal
2. Nandos - Meal
3. Morrisons - Meal Deal
4. McDonalds - Option 1
5. McDonalds - Option 2
6. McDonalds - Breakfast Options
7. Starbucks - Drink (Iced Latte)
8. Starbucks - Drink (Hot)

About this course

Free
226 lessons
5 hours of video content

Discover your potential, starting today

Enroll today

Jamie's Site

FFA - Take Back Control

Course curriculum

Introduction

Your Wellbeing Habits

Your Nutrition & Weight Loss Process

Pre Full Course Starting Ramp - BLEEPFIT

Your Training - BLEEPFIT

Your Training - Home Workouts

Your Training - Gym Strength & Conditioning

Your Training - The Hybrid Athlete Program

Hybrid Phase Two & Bleep Off Season Training

The Technique Zone

Anxiety & Stress Reduction - BONUS MODULE

Wellbeing Habits - BONUS MODULE

Food Guide - ON DUTY OPTIONS

Food Guide - HEALTHY RECIPES!

Food Guide - On The Go Meals & Snacks

About this course

Discover your potential, starting today