What Do I Get When I Sign Up For 12WBT?

You have a choice. You can keep dreaming about your health and fitness goals or you can make a plan to SMASH them with the 12 Week Body Transformation (12WBT). How does it all work? Read on to find out!

The 12 Week Body Transformation is NOT a weight loss program – it’s a lifestyle.

Delivered online, 12WBT programs are structured to provide members with the tools to take control of their health and fitness for life.

There is no typical 12WBTer and our members’ goals are diverse and exciting.

You might want to lose weight, gain muscle and tone, get stronger, learn to run, train for a half marathon or get in shape post-baby.

12WBT has specialised programs developed by a team of health and fitness experts that can see you do any one of these things or several of them in combination!

What’s in the 12WBT Program?

The 12WBT Members’ website has loads of great features and is evolving all the time. We work hard to ensure our members are supported by our team of experts and their 12WBT peers. We give you access to inspiring content and practical tools and advice to help you achieve your goals.

There are four key elements within 12 Week Body Transformation programs – Nutrition, Exercise, Mindset and Community.

12WBT Gives You… A Plan For Your Nutrition

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  • Weekly Meal Plans and Shopping Lists developed by accredited dietitians and nutritionists.
  • Access to the 12WBT Recipe Index. Featuring over 900 calorie-controlled recipes, the index incorporates family-friendly meals that are delicious and easy to cook. From pub favourites, winter warmers, to summer salads and international foods, 12WBT Recipes cater to all sorts of culinary and dietary preferences, and levels of kitchen confidence.
  • If you don’t like one recipe or have special requirements, we can help you. Our customise option makes it possible to swap in other recipes from the 12WBT Recipe Index.
  • Access to gluten-free, lactose-free and vegetarian recipes, so if you have a preference or health concern it won’t be a problem.
  • When you join, the calorie level Meal Plan that is recommended to you is based on the Fitness Program you choose and your gender.  You’ll be recommended a range of Fitness Programs suitable for your fitness level after you complete your Pre-Season Task Fitness Test*. Choose from those programs based on your health and fitness goals.

*Note that for Move, Move 2 and Pregnancy Fitness Programs, completing the Fitness Test is not required.

12WBT Gives You… An Exercise Plan


  • Weekly Exercise Plans developed by professional trainers from a variety of different backgrounds – including yoga instructors, elite runners, Olympians and current and former Australian representative athletes.
  • The option to choose where you train and mix it up. You can do 12WBT workouts at the beach, in a park or your backyard – or at home in your living room or at the gym.
  • Access to exclusive 12WBT workout videos featuring Michelle Bridges and her team.
  • Access to the 12WBT Exercise Index – a huge ‘how-to’ guide to exercise with videos, photographs and instructions to help you complete each exercise within your Exercise Plans.
  • Access to Mish’s Express Workouts – use them whichever way you like: Squeeze them in on those days you don’t have time to train. Jam them onto the end of your regular workout, or stack them together to build your own workout.

12WBT Gives You… A Path to a Healthy Mindset


  • Weekly Mindset Videos featuring Michelle Bridges.
  • Three comprehensive coaching emails a week.
  • Access via email and the 12WBT Member Zone to the team of dietitians, nutritionists and personal trainers that form part of the 12WBT Support Crew.

Our Focus On Mindset & Community Makes Us Different

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Getting healthy and losing weight is science, staying healthy and maintaining a healthy weight is all about psychology!

We believe it is essential that we help our members to achieve a healthy Mindset to enable them to achieve a healthy body and lifestyle and sustain it for good.

Through our weekly Mindset Lessons, ­12WBT Members are given the coaching to help them achieve their goals and stay on track.

Truly unique, these weekly video messages from Michelle Bridges are essential viewing. No nonsense and empathetic, Michelle shares key insights she has gained over more than 20 years as a trainer. Watch as she chats off the cuff and in-depth about the tangible physical challenges of starting a new exercise regime. She also addresses the complicated mental and emotional challenges that can arise when you set out to break old habits to form new ones, and gives you the tools to overcome road bumps, reach your goals and change your life for good.

Supportive Team AND Crew

The 12WBT Member Zone give members access to an amazing team of dieticians, nutritionists and health and fitness experts and a supportive community of like-minded people who are all working to change their lives for the better!

12WBT is a very active community. While you do your workouts on your own time and either alone or with a buddy, you’re also among the thousands of 12WBT teammates who are doing the round with you across Australia.

Over the three months, our members cheer each other on in the Member Zone, share inspirational stories and also the life-changing lessons learnt along the way. By the time the round ends, lifelong friendships have been formed. Read about our members.

You can make the decision to change your life today! Register your interest in 12WBT or sign up today!

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  1. Hi, we were looking at starting the program on 12th September…but when did the pre season tasks start for this?

    Also, my partner and I were looking at doing it. I have a bmi of 33 and am currently returning from injury (pre injury I was quite fit and training 3-4 times per week). My partner has a healthy weight range and trains 3 times per week, what program would you suggest we look at?

  2. Hi,
    I am very interested in joining however I live in the UK. Do you think it is realistic or should I be searching for something more local to me?

    1. Hi Melissa – Absolutely! There are members from all over the world doing 12WBT and achieving great results. We have a dedicated “Find a Buddy” Group in the Member Zone where you can shout out for your local area – you might be surprised at who else is doing 12WBT right around the corner from you!

      Hope to have you on board!
      12WBT Support Crew

  3. Hi,

    I would love to join but I have a big problem I don’t like food. I don’t eat vegetable, not much fruit (very little actually). I am a diabetic and I have a lot of trouble trying to find food I like. If it were up to me I would eat sweets and soft drink but I can’t do that and I find it impossible to find anything that I like. I need to lose a lot of weight but can’t get myself to exercise my brain tells me not too. I think I am a lost course.


    1. Hi Karole – At 12WBT we have close to 1000 recipes to suit all sorts of tastes and preferences. It sounds like you may be ‘stuck in a rut’ and for some, trying new foods and new recipes can reignite a love of food once more. We have all sorts of ‘cheeky foods’ that we have made into nourishing and healthy versions for you to try. The great thing about our program is that you are supported by a community of people all trying to achieve the same goal as you. So joining in and getting active or cooking new recipes is something you don’t need to do alone. Come join our Team. We’d love to help you!

      All the best,
      12WBT Support Crew

  4. Hi, I am thinking of joining the 12WBT and have concerns about the exercising due to arthritis in my toes and knees and was wondering if the exercises can be adapted for these conditions.

    Warm regards,


    1. Hi Maureen – It’s important that you get clearance from your health professional to undertake specific exercises given your particular issues with arthritis in your knees and toes. Deliberate regular movement is very important for maintaining as much range of motion through your joints as possible, and you will certainly get this with 12WBT. Our Move program is our entry level Fitness Program that we recommend for people working with injuries and health concerns that restrict their physical abilities, you can learn more about that here Once you’re a member our expert Support Crew can help you with modification suggestions as you need.

      All the best,
      12WBT Support Crew

  5. Hi, my son is nearly 10 months old and I’m still breastfeeding.
    Should I do the post baby plan or move?
    I’m back at my pre baby weight but would like to loose another 10kg.
    Thank you!

    1. Hi Justine – Congratulations on your baby boy, and great job on your post-baby weight loss efforts! That’s awesome! The focus of our Post Baby Program is to gently and safely awaken and stabilise the core muscles, with a big pelvic floor focus. It’s really important to build up your strength here before considering higher impact or heavier resistance training, so if you have done little in the way of exercise since having your baby we’d definitely recommend this program to you as first preference. Even though the workouts may be lower intensity and duration than some of our other Exercise Plans, our mums have experienced some impressive weight loss success on this program! Weight loss is 80% nutrition, 20% exercise, and if you follow the Post Baby fitness program and couple that with our Breastfeeding Meal Plan at 1800 cals per day, (you can update this once bubs moves to solids), then you’ll be right on track to knock off your next goal 🙂 Come and join the team!

      All the best,
      12WBT Support Crew

  6. I have heard of fantastic results from this program and I was hoping to join up but I didn’t realize that there was a pre season thing is it ok to still join up or should I wait till next round. I looking to loose wait and I am the opposite of fit and want to make the most of this program. Why’s should I do?

    1. Hi Angela – We still recommend you complete your Pre-Season Tasks over the next week or so – these help to get your head in the game to improve your chance of long-term success. If you’re organised, it won’t be a problem! Alternatively, hold tight until February 2nd when Pre-Season for our March Round commences. Head on to our website to find out more:

      Whatever you decide, we’d love to have you on board! 🙂

      12WBT Support Crew

  7. Do you have access to the fitness videos during pre season?

    1. Hi Jaymee,

      Yes, as soon as Pre- Season begins you’ll have access to the Workout Videos, Express Workouts and Recipe Index. So you can get started trying things out and making changes right from the get-go!

      All the best with it.

      12WBT Support Crew

  8. Hi there,
    I’ve previously done the challenge and am keen to get back on board. just wondering if it’s still set up like previous ones eg: all meal plans, recipes and exercise plans can be saved as PDFs/printed?
    and also that you can rearrange your exercise schedule say if I wanted to change from post baby back to a normal regime and/or the running one etc?

    1. Rhi,

      Yes, all of the recipes, Meal and Exercise Plans are able to be downloaded/printed through the Round. You are also welcome to switch Fitness Program as you need to, at any time. Everyone is different so we’ve made everything super flexible so that you can make it work for you.

      12WBT Support Crew

  9. I signed up this morning – just wondering when I would expect to receive pre season information

    1. Hi Lynn,

      Hi there and welcome on board!

      Your Pre-Season Tasks are accessible via your 12WBT Account. When you log into your 12WBT Account, you will be able to see the Pre-Season Tasks that have been released to date via your ‘Home’ page.

      All the very best for a super Round!

  10. Do I need to have access to a gym or can I complete the beginner 12wbt at home?

    1. Hi Leanne,

      No you do not need to join a gym to do the Exercise Plans. Most Exercise Plans have 4 different Exercise Locations to choose from – Gym Classes, Gym Machines, At Home and Outdoors.

      If you train at home, you can invest in some dumbbells (a barbell is also a great addition but is not essential) however you can also use weighted drink bottles or a weighted backpack for resistance. A portable step or bench are also good options but an outdoor step can be utilised and some of the exercises can be performed lying down. A skipping rope will also add great variety, and is an easy piece of equipment to carry with you when you are on the go. Many members may also choose to invest in some of Michelle’s Workout DVDs for greater variety throughout the Round.

      While following the At Home option for your Exercise Plan, you can either follow the online Workout Videos (you will need to be logged onto the site to follow these as they are not downloadable) or you can follow the printed Exercise Plan, or a mix of both

  11. Have I left it too late to start the next round on the 15th June 15?
    I only just looked at this and noticed that you’re all talking about the pre-season being an important part of the 12bwt.

    When is the next round starting after 15th June?
    If I’ve left it too late for this ground when am I able to sign up for the pre-season after the 15 June round has kicked off?

    Many thanks

    1. Hey there Nicky,

      No you haven’t! As long as you can clear a few hours to get started on your Pre-Season Tasks this week then you’re not too late to join the June Round. You can sign up at before midnight June 14th (AEST) to join. Alternatively, Pre-Season for our August Round begins June 22nd and the Round kicks-off on August 3rd; however you can jump on board any time from June 16th 🙂 See you in the Member Zone!

  12. Can men do this program?

    1. Most definitely, Lauren.
      We’ve had a number of wonderful success stories from blokes who have given 12WBT a go, including Steve. Check out his story here:

      1. Im wondering if i should do the post baby program or just a weightloss program? My son is 4 months and im really struggling to lose even a little of the weight i put on during my pregnancy. My main goal is to lose around 20-30 killos and work health and fitness into everyday life.

        1. Hi Casey,

          If you haven’t done much work on your pelvic floor during and after your pregnancy, we would suggest that you follow the Post Baby Program. It’s designed to rebuild your pelvic floor and core unit, while strengthening those muscles that are constantly working while looking after your baby. This will set you up for more intense exercise in the future! If you’re breastfeeding, you’ll follow the 1800 calorie Meal Plan; if not, you can follow the 1500 or 1200 calorie Meal Plans – all are suitable for weight loss, depending on your circumstances. We’d love to have you onboard for a Round of 12WBT! Head to to get started!

  13. Hi! I’m thinking of joining the June 15 round but just have some quick questions:
    1) I don’t like chicken, can I opt to have meals without it?
    2) I’m interested in the post-baby option – how is this different to another weight loss/fitness option?

    Many thanks!

    1. Hi Emily,

      Yes you can certainly opt to have meals without chicken. We have Regular and Vegetarian Meal Plans and you are welcome to customise either Meal Plan and swap any meals that have ingredients you aren’t keen on for others from our large Recipe Index.

      If you’re returning to exercise for the first time since having a baby then we definitely recommend the Post Baby program. The Post Baby Fitness Program is designed with the new mum in mind. We know that with a new bub around, not everything will be perfect but the 12WBT Post Baby program will be a great start to regaining your strength and ‘you time’.

      As your body really takes a hit while giving birth, we recommend that you wait at least 6 weeks before commencing a structured exercise regime. If you have had a c-section, you will probably need a little longer to heal, before jumping into a structured exercise regime. Either way, we recommend that you get the all clear from your doctor to make sure that it’s safe for you to return to exercise.

      The main focus of the Post Baby program is to re-awaken and strengthen your pelvic floor and abdominal muscles. You’ll also be completing exercises that help strengthen the muscles and stabilise the joints that are constantly working while you’re looking after a baby.

      Outline of the Program:

      Mon – Fitness
      Tues – Toning
      Wed – Optional Cardio
      Thurs – Toning
      Fri – Core and Flexibility
      Sat – Fitness
      Sun – Rest Day

      Now would be a perfect time to join us as you’ll still have plenty of time left to complete your Pre-Season Tasks before the next Round starts on Monday 15th June!

      Pre-Season is an invaluable part of 12WBT. Over the course of the Pre-Season period, you receive 2 Pre-Season Tasks per week. The tasks are straight forward, but very powerful, for example overcoming your excuses, and setting your goals. There is in fact an extremely strong correlation between members who complete their Pre-Season Tasks and the level of success they achieve on the program! They not only prepare you mentally and physically, but also form a solid foundation upon which you can build.

      Michelle recommends that members refer to their Pre-Season Tasks regularly throughout the 12 weeks of the program, to help them stay on track and achieve success.

      If you are keen to join us, please head to:

      Wishing you all the very best with your health and fitness goals and I hope that we see you on board for the June Round!

  14. Hi – how long is pre-season and what happens during that time – I’m thinking of joining the May 4 start but have I left it too late? Helen

    1. Hi Helen.

      Thanks for getting in touch. We are so thrilled that you are thinking of joining us for the May Round. Yes, you still have time to complete your Pre-Season Tasks, however it will mean some organisation on your part (actually one of the Pre-Season Tasks is all about being organised!) it will be no problem. It’s definitely better to get in and start this Round now rather than wait for the next one – strike while the iron is hot!

      Pre-Season is an invaluable part of 12WBT. Over the course of the Pre-Season period, you receive 2 Pre-Season Tasks per week. The tasks are straight forward, but very powerful, for example overcoming your excuses, and setting your goals. There is in fact an extremely strong correlation between members who complete their Pre-Season Tasks and the level of success they achieve on the program! They not only prepare you mentally and physically, but also form a solid foundation upon which you can build.

      Michelle recommends that members refer to their Pre-Season Tasks regularly throughout the 12 weeks of the program, to help them stay on track and achieve success.

      When you sign up, you will receive your ‘welcome’ email from Mish which will outline which Pre-Season Tasks to do in which order, and you’ll also be alerted when your Week 1 Exercise and Nutrition Plans are available. The Pre-Season Tasks are an invaluable part of the 12WBT, and Mish’s email makes it easy for you to see which ones to focus on first, so you are ready to get going with everyone on Monday of Week 1.

      Many 12WBTers join during this final week prior to the Round commencing so you will certainly not be on your own joining at this point. We look forward to helping you on your health and fitness journey – head to

      Kind regards

      12WBT Support Crew

  15. When the 12 week program is finished do you still have access to the website and all the information

    1. Hi Maree

      Thanks for getting in touch via our blog!

      The 12WBT program finishes with a Graduation that includes the following:

      1. A Graduation Certificate. This will be available for download from the website from the end of Week 12 for one week only.

      2. Your very own eBook to download and keep! The eBook contains a week’s worth of Exercise, Meal Plans and Shopping Lists. This will be available for download from the website from the end of Week 12 for one week only.

      In addition to this, you can continue to edit your My Stats, My Tracker and post in the Member Zone for one week after the Round closes, to shout out your achievements! After this week My Stats, My Tracker and the Member Zone become read only – you will not be able to edit or post new content.

      Please be aware that the My Tracker information available to you after the Round is closed is the overview found on your My Stats page and not the daily breakdown you would use throughout the Round.

      Please note: At the end of Week 12 the following will no longer be accessible:

      – Weekly Exercise, Meal Plans and Shopping Lists
      – Recipe Index
      – Calorie Lookup
      – Exercise Index
      – Video Gallery

      Kind regards

      12WBT Support Crew

  16. I have been looking at doing a challenge and so far I like the sound of this one. I am gluten intolerant are you able to cater for this? Are you able to send more info and pricing as well.

    1. Hi Ali

      While we don’t have a separate gluten free Meal Plan, we have made the existing Meal Plans super flexible so that you can make them work for you. You’ll be able to swap unsuitable meals with gluten free options from the Recipe Index (there are over 300!) and you are welcome to modify recipes as needed (e.g. using gluten free bread, etc.).

      To become a member and join our 12WBT team it’s a one off up front payment of $199 or 12 weekly instalments of $19.99 ($239.88 in total). For more information, please email 🙂

      Erica from Support Crew

  17. If you sign up early (pre season) do you have access to recipe’s etc or not until season kicks off?

    1. Hi Janine. Yes, as soon as you join you will have access to the Recipe Index, which has over 900 recipes. Your Meal & Exercise Plans will be released in the last week of Pre-Season, giving you plenty of time to prepare.

      Erica from Support Crew

  18. I have been looking at doing a challenge and so far I like the sound of this one. I am a vego so when I saw you catered for us it has inspired me to look into it further. Are you able to send more info and pricing as well. I am getting excited over this one. Most ones ive read havent grabbed me. . Thanks

    1. I thought pre-season started today but I got my wires crossed so i’ve missed completely out on the preseason… what do you recommend? Wait for the next pre-season to open or just join and see what happens? A bit gutted though

      1. Hi Jacky,
        Please shoot an email to so we can look into your memberships and see what the best option is, to get you moving closer to your goals. We look forward to hearing from you!

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