One of the best things about being part of the 12WBT family is the wonderful sense of community created on social media and in our Member Zone. So, when we asked our Members to share their top 12WBT tricks and tips, we were inundated with countless savvy suggestions.
Here’s what experienced 12WBTers have learnt about how to get the best from each Round.
1 Start Bright and Early
If you struggle to find the time for a workout, the advice is simple: exercise in the morning! An early-morning workout allows you to fit more into your day – and because exercise releases serotonin in the brain, it will also give you a mood boost to start your day on the right foot.
“Exercise in the morning where possible. Force yourself to get up that hour earlier and JFDI! If you do it as soon as you wake up, it’s over and done with and really kick starts your day.” – Meg
2 Tailor 12WBT to Your Lifestyle
New 12WBT Members are often unaware that they can tailor their Meal Plans to suit their needs. For example, Members can swap recipes in and out of their Meal Plan as well as increase or decrease the ingredients according to the number of serves required.
What makes this tool even better is that once you customise your Meal Plan, your Shopping List updates automatically to include all the new ingredients and amounts!
“Don’t try and mess with things, the plan works, the people that design it are experts. Follow the workout plans, customise your Meal Plan as needed (and track your calories).” – Sharon
3 Kill Those Evening Cravings
When it comes to those pesky late-night cravings, experienced 12WBTers offer a simple piece of advice: get out your toothbrush! Brushing your teeth is an easy and effective action for Members struggling with late-night hunger. Try it tonight!
“Brush your teeth after dinner. It stops evening cravings!!” – Kate
4 Shopping Made Simple
Why waste time at the supermarket when you can have someone do the job for you? Make things simple by using our Woolworths online shopping tool, which can be found on your Shopping List page. Your list copies over each week, which means you can add or delete items as required or select ‘budget friendly’ options.
5 Make it a Family Affair
Don’t take on 12WBT alone – get the entire family on your side for the journey. Talking to them openly about what you hope to achieve and the changes you want to make can help you stay accountable, and will also promote a healthy lifestyle in your home. Many of our recipes are a hit with kids. Better yet, get the kids to cook with you!
“Don’t be scared to get your family on board – no excuses then! My family, though a bit worried at first, love the meals!” – Jack
6 No More Excuses
JDFI! It’s that simple. When it’s hard to get started, just put on your gear and work out. Chances are once you’ve started, you won’t want to stop!
“I always use the 10 minute rule – if you don’t feel like exercising, start with 10 minutes. I guarantee you will get through a whole session. Get up, dress up, show up! Don’t overthink it.” – Dodi
“When I don’t feel like doing a workout and I start the mind games, the excuses, the bargaining etc, I put my gym clothes on. Within 30 mins I’ll end up doing my workouts cos I’m already dressed for it.” – Amy
7 Mindset Management
Maintaining a positive mindset is another important step towards your success. As a 12WBT Member, you’re treated to two weekly Mindset Videos from Mish – they dig deep into existing patterns, habits or beliefs. Why not try watching the videos during your workout on the treadmill, or listen to them while you’re out for a run. You can even watch them during your commute to work!
“Watch the Mindset Videos (it’s like someone’s listening to what’s going on in your head), and most importantly make sure you have the Sunday rest day!!” – Sharon
8 Get Social
You’re strong enough to do this alone, but you don’t have to! The internet plays a vital role in connecting people from all walks of life. At 12WBT, we foster a fantastic online community via our Member Zone as well as through our official social media channels, including Facebook, Twitter and Instagram. So get online and get social!
“Use the Forums. They have great advice from people who are on the same journey. It’s great to know that we are not alone. Find a like-minded person who will support you, pull you up when you need them to but will also have your back.” – Wendy
“Use Instagram to post your workouts, calories burnt, food eaten etc. There are some terrific people on there that are doing the same journey, and seeing pictures of other people’s journeys can truly inspire you to keep going when things get tough.” – Leon
9 Track Your Progress
Staying accountable to your program is an important element in achieving 12WBT success. That’s why we created My Tracker, which allows you to record your food, exercise, sleep and even your mood each day. We’ve also created integrations with MyFitnessPal and Fitbit, which makes staying accountable even simpler! If you haven’t synced your gadgets, do it now!
“Use MyFitnessPal!” – Sharon
10 Treat Yourself
We don’t want to deprive you of the foods you love, so we encourage Members to have a treat meal every week. We trust you to make smart choices about your weekly Meal Plan, and that includes your Treat Meal – so put it in the plan this week!
“The biggest piece of advice I can give is HAVE YOUR TREAT MEAL!! Deprivation leads to desire. A few weeks the idea of treat meal got me through the week in staying on the straight and narrow and also motivating me for the Super Saturday Session.” – Jo
Thank you to all 12WBT Members who posted their hot tips and tricks on Facebook. Sorry we couldn’t get to use them all! Take a look to see heaps more of their ideas to help YOU achieve 12WBT success.
Feeling inspired? Sign up for the next Round now and start putting the experience of other Members into practice!
I am a full time carer for my mother who lives with me. i am finding it challenging as she goes to the toilet almost every 1 1/2 to 2 hours most nights…she is not able to go by herself due to her illness and so I have to get up to take her to the toilet. During the day i try and get some rest but it is not possible due to high demand of mother and normal day to day carriage of family and household. I find that I am not in the best of moods and always tired.
I think buying good kitchen scales helps too. I use mine every day to make sure my portion sizes are honest (and to prevent them from creeping up).
I am finding it really hard to do the workouts as I work 3 12 hr shifts a week any ideas
On the days where you are working big shifts and don’t have time for the full workout as written in your Exercise Plan, head to our Express Workouts – these are perfect for your situation! Go to your Fitness tab in the top blue navigation bar of your screen (when you are logged into the site), click on Express Workouts in the pop up screen that appears. Choose either fitness (cardio), toning or core style workouts depending on what style of workout was in your Exercise Plan for the day, choose the workout that best fits the timeframe you have, and get training!
All the best with it.
12WBT Support Crew
I’ve been getting up early and walking daily but have no way of tracking the amount of calories to count. Can you please help? I’m finding it very frustrating that I can’t record it. Thanks.
Hi Lou. It’s great that you’ve been walking daily – fantastic! How many calories you burn during a workout, or any activity, is unique and specific to you, as it is dependent on things such as your age, height, weight, body composition and how intensely you exercise. Therefore, the only way to accurately know how many calories you are burning is to wear a heart rate monitor (HRM), as it takes all these into account.
There are many websites that will give you an estimate figure (http://www.mydr.com.au/tools/calories-burned-calculator (http://www.mydr.com.au/tools/calories-burned-calculator) is a good one) however, keep in mind it is only an estimate, and your actual figure may vary greatly. It’s a good starting point though.
Keep up the amazing work! 🙂
12WBT Support Crew
What’s the best thing to do when you feel really unwell other than keeping fluids up.
While training makes us feel great and energises us, the body needs to be in a state of great health to experience the benefits. The best thing you can do is ensure you are following the Meal Plans (which are full of nourishing wholesome foods), keep hydrated and rest until you are feeling better.