It's about movement.
A plain-English guide to eating, moving, training and recovering well, for people who are just getting started. Use it at home, in the gym, with weights or without.
Instant download. Includes the Macro & Calorie Planner.
- Animal
- Warrior
- Champion
- Legend
A.W.C.L. stands for Animal, Warrior, Champion, Legend. This guide is where you start.
Is this guide right for you?
It's a good fit if you
- want to understand the basics before committing to a plan
- train at home, or don't have much equipment
- are tired of conflicting advice and want the reasoning explained
- want to know how much to eat without guessing
It's probably not for you if you
- want an advanced, deep-dive text on programming or nutrition science
- need medical or clinical nutrition guidance (talk to your doctor or a registered dietitian)
- are looking for a guaranteed result. Nobody can honestly promise one.
What's inside
Six short chapters. Each one explains what to do and why, so you can adapt it to your own life.
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Initiation
The mindset behind the guide and how to use it.
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Basic nutrition
Protein, carbs and fat. Vitamins and minerals. Calories, BMR and TDEE. How to set your daily numbers with the included planner.
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Basic anatomy and movement
Common muscle names, the eight core movement patterns with form cues, posture, and the difference between mobility and flexibility.
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Cardio and resistance training
HIIT, steady-state cardio, strength, muscle growth and endurance. How to structure your week, with a sample week that needs no equipment.
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Recovery and sleep
Why rest is part of training, how to sleep better, foam rolling, stretching, heat and cold, and when pain means stop.
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Putting it all together
Goals, habits and routine. A simple plan for turning what you've learned into something you actually do.
Foundations
Guide Nutrition, movement, training and recovery
Jeff Jones, CPT
What you get
- The Foundations Guide, six chapters in PDF
- The Macro & Calorie Planner, a spreadsheet for Excel and Google Sheets
- Printable worksheets to fill in as you go
- Instant download. Read it on your phone, tablet or computer.
$14.99 one-time payment
30-day refund: if it isn't useful to you, email us and we'll refund you.
Not ready yet? Start with the free planner.
The Macro & Calorie Planner works on its own. Enter your details, and it estimates your daily calories and how to split them between carbs, protein and fat, with different numbers for training and rest days.
Questions
Do I need a gym or equipment?
No. Every movement pattern in the guide has a bodyweight version, and the sample week needs no equipment. If you do have weights, the guide explains how to use them.
Is this a workout program?
It's a foundations guide. It teaches you the basics and includes a sample training week, so you can start right away and begin building your own plans. A level-by-level A.W.C.L. program is planned.
Will I lose weight or build muscle?
No one can promise results. The guide gives you tools and explanations. What happens next depends on your starting point, your consistency, and your health.
Is this medical advice?
No. It's general education from a certified personal trainer, not a doctor or registered dietitian. Talk to your doctor before starting a new nutrition or exercise program, especially if you have an injury or medical condition, are pregnant, or take medication.
What format is it in, and how do I get it?
The guide is a PDF. The planner is a spreadsheet that works in Excel and Google Sheets. After you check out, you get an immediate download link.
What if I don't like it?
Email us within 30 days and we'll refund you. Contact: awclacademy@gmail.com
Start where you are.
You can begin with very little and learn more as you go. The guide is built for exactly that.