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12wbt

Australia’s most trusted online health & fitness program 💫

Our Kombucha Mocktail is the perfect low calorie b Our Kombucha Mocktail is the perfect low calorie bevvy for a celebration or as a refreshing weekend drink!

🍑 1 Peach
🍑 40g Raspberries
🍑 2g Mint Leaves
🍑 1 Bottle Berry Kombucha

Roughly chop the peach and share between two glasses. Pop some raspberries and mint in the glasses. Share the Berry Kombucha between the two glasses, pouring over the top of the fruit. Serve with some crushed ice or lemon/lime if desired.

/2 serves at 50 cals each x
Here are five simple dumbbell exercises that are r Here are five simple dumbbell exercises that are really great for your strength sesh!

💪 Squats
💪 Shoulder Press
💪 Deadlifts
💪 Bent Over Rows
💪 Reverse Flys

Try adding these into your workout if you’re looking to up your strength game and have more efficient workouts. Don’t forget to save this and head over to the IG reels tab for more exercises!
Quick, easy and mess-free - these Choc Berry Skewe Quick, easy and mess-free - these Choc Berry Skewers perfect for the kids afternoon tea or as a platter for a party!

🫐 4 Squares Lindt 70% Cocoa Chocolate, roughly broken
🫐 1 Teaspoons Coconut Oil
🫐 1/2 Punnet Fresh Blueberries
🫐 1 Punnet Strawberries), halved
🫐 1/2 Punnet Raspberries
🫐 1 Tablespoons Raw Hazelnuts

Add chocolate and coconut oil to a heatproof bowl. Melt in the microwave on High for 30 seconds. Stir then microwave for a further 30 seconds or until chocolate is melted and smooth. Thread berries onto 8 skewers and place on a plate or tray lined with baking paper. Using a spoon or fork, drizzle melted chocolate over skewers. Sprinkle over crushed hazelnuts. Serve immediately or place in the fridge for later.

/8 serves at 65 cals each x
Perimenopause and Menopause are nothing to be asha Perimenopause and Menopause are nothing to be ashamed of. All women go through it at some point and our bodies deserve lots of love and care during this time. Join me as I take a deep dive into what you need to know when you’re going through this next stage in your life. 

Link in bio x

#menopause #perimenopause #menopausesupport #health #womenshealth #12wbt
Happy International Women’s Day 💜💜 Today Happy  International Women’s Day 💜💜

Today, I want to recognise all the incredible women around me - especially my 12WBT members who inspire me every day. I’m grateful for each and every one of you!

I started 12WBT 12 years ago to help women feel good. I wanted to build a community where we motivate each other and create a feeling of self belief and confidence. Our 12WBT community only continues to get stronger and stronger, and that’s because of YOU!

Now I want to know, who is a woman that inspires you to be the best version of yourself? Tag them below and share the #IWD love! 😍

There really is no limit to what we, as women, can accomplish..so go get ‘em, ladies! ~ Mish xx
In celebration of the International Women’s Day In celebration of the International Women’s Day theme, #EmbraceEquity, I wanted to share with you some of my experiences around being a woman in the health and fitness industry. Visit my blog to hear my thoughts on the fitness industry then, versus now ❣️ #iwd2023 #embraceequity
Welcome to all my beautiful March Round members! I Welcome to all my beautiful March Round members! I’m so excited to have you here as we work on your health and fitness goals over the next 12 weeks 👏

This Falafel on Toast is one of the new recipes that has recently dropped, so I thought I’d share it! 👇

🍅 1 Teaspoons Olive Oil
🍅 6 Falafel
🍅 2 Slices Wholegrain Bread
🍅 60g Avocado
🍅 2 Handfuls Baby Spinach
🍅 8 Cherry Tomatoes, halved
🍅 40g Sweet Chilli Sauce

Heat a small fry pan over medium heat. Add olive oil to the pan, along with falafels. Cook for 60-90 seconds, turning once. Meanwhile, toast bread and spread with avocado. Divide between plates. Place baby spinach on avocado toast. Squash falafels with your thumb or a fork placed on baby spinach. Add chopped tomatoes and drizzle over sweet chilli sauce.

/Serves 2 at 328 cals each

If you’re looking to join 12WBT, try my free sample and see some of the amazing recipes and meal plans for yourself! Link in bio x
You'll be amazed with what you can achieve with 12 You'll be amazed with what you can achieve with 12WBT! 😍 Whether you're looking to change your mindset, learn how to cook nutritious recipes or even just do a push up - I've got you 💚 March Round begins tomorrow! Who will be joining me? Visit the link in bio to sign up now and get straight to work! Xx
It’s important to have healthy habits throughout It’s important to have healthy habits throughout all stages of your life. Visit the 12WBT blog for some ways you can incorporate healthy changes that can assist with your mental and physical health in the long run 🙌

Link in bio x
Approaching menopause can be a challenging time fo Approaching menopause can be a challenging time for many women and understandably, a time to nurture our bodies and learn how we can best take care of ourselves throughout this transition ❣️

Here’s a bit more info on what to expect during this time x

#menopause #perimenopause #menopausesupport #health #womenshealth #12wbt
Do you usually crave something sweet for breakfast Do you usually crave something sweet for breakfast during the cooler months? Try this healthy take on the usually not-so-healthy, Banana Bread! 🍌 

The recipe below makes 2 loaves, which is perfect for entertaining over the weekend!

🍞 125g Rolled Oats
🍞 3 Cups Self Raising Wholemeal Flour
🍞 2 Teaspoons Baking Powder
🍞 135g Brown Sugar
🍞 3 Banana
🍞 150g Butter, No Added Salt, melted
🍞 1 1/2 Cups Low Fat Milk
🍞 2 Teaspoons Vanilla Essence

Preheat the oven to 180 C. Lightly spray two 17.5cm x 8.5cm (base measurement) loaf tins with olive oil spray. Line bases with non-stick baking paper.

Combine oats, flour, baking powder and sugar in a large bowl. Make a well in the centre. Mash bananas until almost smooth. Add banana, butter, milk and vanilla essence to dry ingredients. Fold together until evenly combined; do not overbeat.

Divide mixture between lined pans. Bake for 40-45 minutes or until a skewer inserted into the centre comes out clean. Leave in tins for 10 minutes before transferring to a wire rack to cool. Cut banana bread into slices to serve.

/16 slices at 255 cals each

#bananabread #bananarecipes #healthyrecipes #nutrition #delicious #sweet #breakfast #cake #homemade #healthyfood #foodstagram #bananabreadrecipe #12wbt #12wbtrecipes
Women of all ages need a strong pelvic floor! Even Women of all ages need a strong pelvic floor! Even if you don’t have any current issues with your pelvic floor, it’s important to start doing exercises that will help keep those muscles strong in order to avoid any problems that can come up.

Here are 5 daily exercises that you can add in to keep those pelvic floor muscles strong! 💪

#pelvicfloorexercises #pelvicfloor #kegels #exercises #womenshealth #postpartum #pregnancy #health #menopause #pilates #endometriosis #core #corestrength #12wbt #michellebridges
Cost-effective and efficient cooking is a must for Cost-effective and efficient cooking is a must for busy families. Over the years, these four 15-minute dinners have been tested by hundreds of thousands of Aussie families and they’ve continued to reign supreme when it comes to time and money saving households!

These recipes have been our top 15-minute dinners for several years running now. Must be good, if you ask us 😋 Visit the blog/stories to get your hands on them!
Are you ready to smash your health and fitness goa Are you ready to smash your health and fitness goals this March? Join now and enter to win exclusive 1-on-1 coaching with me! This opportunity will help you to stay on track and plan your 12 weeks out so you can hit your goals 💪

I can’t wait to work with you! Visit link in bio to find out more x

#lmarch #marchround #prep #motivation #coach #fitness #exercise #nutrition #12wbt #motivation #goals #fitnessjourney #michellebridges #healthyfood #lifestyle #exercisemotivation #fitnessprogram #health #explore #health #fitnessmotivation #inspo #getfit
It’s a chicken salad 😏 My members are loving It’s a chicken salad 😏 My members are loving this new 12WBT Asian Shredded Chicken Salad recipe, I just had to share it with everyone! With 43g of protein and only 302 calories per serve, this meal is super easy and guaranteed to keep you fuller for longer! 👇

🥗 250g Lean Chicken Breast, BBQ chook shredded
🥗 200g Chinese Cabbage, finely shredded
🥗 2 Carrots, grated
🥗 15g Mint Leaves, roughly chopped
🥗 15g Fresh Coriander, roughly chopped
🥗 2 Fresh Lime, juiced
🥗 2 Tablespoons Fish Sauce
🥗 1 Teaspoons Sriracha Chilli Sauce, or to taste
🥗 2 Cloves Garlic, crushed
🥗 2 Tablespoons Maple Syrup
🥗 125g Bean Sprout, rinsed

Finely shred cabbage, herbs, chicken and grate carrots. Toss together in a large salad bowl with bean sprouts.

Make salad dressing with lime juice, fish sauce, maple syrup, sriracha chilli sauce and crushed garlic.

Drizzle salad dressing over the top and toss well.

Not a 12WBT member yet? Visit the link in bio for 7 days FREE! xx

#chicken #chickensalad #chickenrecipes #lunch #lunchboxideas #lunchideas #healthyfood #food #recipe #12wbt #12wbtfood
Join my 12WBT and enter for your chance to be excl Join my 12WBT and enter for your chance to be exclusively coached by my amazing team and I during your 12 week challenge! We’ll take a deep dive into your mindset, nutrition and exercise needs during the 12 weeks, making sure you stay on track and smash those goals! 💪

Visit link in bio to find out more x
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