1. Describe for us, in your own words, what the 12 week body transformation is
For me the 12wbt is a great way to lose some weight before
Summer kicks in and a wake up call that I need to stop making excuses for why I
can’t maintain a healthy diet/exercise routine.
2. How many times a week and for how long do you work out at each session?
Work outs are set a 6 times per week (Intermediate Plan). When
you sign up you choose which Plan you think you will be, there are a few
options:
Beginner
Intermediate
Advanced Lean & Fit
Advanced Lean & Strong
Pregnancy Program
10k Running
½ Marathon
I choose Intermediate coz when I started I wouldn’t have been
either of the Advanced options, however 6 weeks in I think I would be now.
The week is broken into 2 x Cardio sessions 1 hour each, 2 x
Weight/Strength sessions 1 hour each, 1 x Core/Flexibility 45 mins & 1 x
SUPER SATURDAY SESSION which is usually a combo of resistance/strength/core and
cardio and usually goes for about 2 hours ! I have found them really easy to
use/fit in around work. Each session gives you the option to choose whether you
are:
At Home
At the Gym – Machines
At the Gym – Classes
Outdoors
3. Tell us what your favourite work out is from the 12WBT
The skipping pyramid Super Saturday Session had been my
favourite session so far ! The skipping pyramid pushed me to my limits and I
was sore for days... I had never skipped before and didn’t realise how hard it
is ! It was also great coz I did it outside at a park and the skipping rope cost
me $3.00 from Kmart. I brought a friend along with me (Milly) and we did it
together !
4. Tell us a bit about the ideal meal on the 12WBT
The ideal meal usually has lots of fresh herbs, protein and
complex carbs.
5. Describe what you would eat throughout a whole day on the 12WBT?
My meals for today have been:
Breakfast – Berry Smoothy with Muesli. Low Fat Milk, Frozen
Berry’s and Muesli in a food processor. Quick, Easy & YUM ! I also added
some protein powder.
Lunch – Roast Capsicum s/w. Wholegrain bread, roast capsicum
(jar bought and rinsed to remove oil), olive tapenade, sliced tomato and fresh
basil leaves.
Dinner – Thai chicken open burgers. Homemade patties with
chicken mince, coriander, chilli, shallot. Tomato and lettuce on half a bread
roll
Snacks – 12wbtc allows 300 calories p/day for snacks (&
coffee) and the program usually gives you some good ideas on healthy snacks.
E.g. ¼ cup of hummus with carrot sticks.
6. How often do you go food shopping and how much roughly do you spend?
We do a weekly shop on a Sunday. The first shop was expensive as
we had to buy a lot of condiments that I didn’t have around the house. However
since then each week it has reduced.. I would say on average $150-200 p/week.
This however is enough food for 7 days worth of meals and snacks for two people
(except Saturday cheat meal)... approx $5.00 p/meal p/person !!
7. How long roughly do you think you spend in the kitchen prepping and cooking
your meals?
You will need to be organised. The first couple of weeks where
hard getting into the routine of preparing meals... however I have pretty much
got the process down now. I will spend 2 hours on a Sunday afternoon preparing
meals or chopping up ingredients ready to be cooked during the week. Their are
usually a few meals during the week which are quite quick and I just do them on
the night (or have everything ready to go so all I need to do is cook when I
get home).
8. Describe a weekly mindset video lesson
Ok I’ll be honest here...I have only watched a couple ! The ones
I have watched I did find to be really good though ! I watched more during the
Pre-Season and the one on excuses really motivated me & made me realise
that I was holding myself back. More recently I watched one on what to order
when eating out. I found this to be really helpful and have used the advice
from this video when it comes to cheat meal time !
9. What do you like and what do you dislike about the 12WBT?
I love the food, the exercise programs and the website is user
friendly.
The most annoying thing is that their is no App and sometimes
accessing the website from my phone means you can’t access everything (Mobile
Site Version).
10. Would you recommend the 12WBT to others? If so, why and if not, why not?
I would recommend it to anyone !
However I would give this recommendation with a warning – you
have to be able to self-motivate ! The online forums are great, however if your
not going to motivate yourself to get out of bed at 5.30 to go to the gym and push
yourself then this programme isn’t for you. There is no personal trainer there
yelling in your ear, only yourself !
11. How often do you weigh yourself and are there any other tools used for
monitoring your progress?
You weigh in every Wednesday morning. At the start you take all
your measurements and there are clear instructions online on how to do this.
There is also a fitness test which you do at the start, midway through and at
the end. You also take a before and after photo.
12. What date did you start and how much weight have you lost to date?
I started on the 28th Aug and I have lost 4.5 kgs on
the scales, my fitness has improved dramatically and people have already
started to comment on the differences. I am
right on track to reach my weight loss goal !
13. Could you see yourself following the 12WBT after the 12 weeks has finished?
I am printing all the recipes & workouts as I
will definitely be following them after the 12 weeks is up !
14. What is the biggest thing you have learnt since starting the 12WBT?
Biggest thing I have learnt is that:
Abs are made in the Kitchen NOT the gym !
There is no point slogging it out in the Gym if you eat
crap....or if you over-eat ! Portion control is the key & weighing your
food on kitchen scales doesn’t mean you are a crazy food Nazi, it means you are
ensuring the calories you are eating are consistent and balanced out by the
exercise you are doing.
Thank you so much Lauren for sharing your challenge journey with me and for letting me blog about it! You are inspiring and are going to look so beautiful at your wedding next year.
If you are interested in getting involved you can find out more information by visiting the 12WBT website here.
