First and foremost, we do ask that you seek advice from your health care professional before embarking on an exercise program especially if you have pre-existing injuries or conditions. They will give you a recommendation as to which exercises to avoid and which ones you can perform safely.
We encourage you to then modify the Exercise Plans to suit your needs, based on the results of your health professional’s assessment of you. The comprehensive 12WBT Exercise Index is a great resource to help you in your modifications and you can also post questions in the Member Zone for our Support Crew and experienced members if you need further guidance.
Keep in mind that weight loss is 80% nutrition, 20% exercise so even if you have to modify the Exercise Plans somewhat, by following the Meal Plans as prescribed, you can still achieve a great result!
You can absolutely still participate in 12WBT, provided you have clearance from your health professional/s to be part of a structured fitness and nutrition program.
While the 12WBT Program is general in nature, and we are unable to make individual modifications, members are absolutely able to modify their plans to suit their abilities. You might for example, swap the existing cardio exercises for say swimming, if this is manageable, or you can include the use of your wheelchair as part of your cardio sessions if there is somewhere you feel safe and stable enough to get your heart rate up. You can also modify the Exercise Plans to have more upper body exercises, with the use of the 12WBT Exercise Index.
Many Members have been impacted by various injuries and health issues and have achieved excellent results by adapting the Exercise Plans as needed. It’s important you speak with your Medical Team about best options for you (including adapting exercises) and then our PTs can help guide you from there.
Remember you are able to follow the 12WBT Meal Plans, watch the Mindset Videos, and post in our online community, the Member Zone regardless of your capacity to exercise. If your goal is weight loss, then the great news is that just by following the Meal Plans as they prescribed, you will be able to get weight loss results – because 80% of weight loss is through good nutrition.
We hope to have you on board for the next round of 12WBT!
Yes, you can participate in 12WBT while pregnant, provided you have been given the all clear to participate in a structured fitness and nutrition program by your doctor. As a 12WBT member, you have access to many different resources, including a Pregnancy Program Exercise Plan, Pregnancy Meal Plan, Mindset Videos, Workout Videos and Fact Sheets. You’ll also have access to our Pregnancy Group in the Member Zone, where you can post questions and receive support from other mums, as well as from the 12WBT Support Crew.
Although weight loss should not be a priority during your pregnancy, some members find that they can still comfortably lose weight particularly in the first trimester (especially if they have more than 15kgs to lose).
The main aim of participating in 12WBT when you’re pregnant is to get your body and mind into the healthiest shape possible, while managing some of the common symptoms you may feel (such as fatigue and nausea) during your pregnancy. By following the 12WBT Pregnancy Program you’ll be preparing your body for a healthy pregnancy and birth, while developing positive habits for a healthy, active future.
We look forward to having you join our 12WBT family!
The Pregnancy program is a Fitness Program that we have designed especially for Mums To Be, to help you have a strong and healthy pregnancy. The workouts focus on the muscles that your body needs to support its growing baby weight, as well as your labour and postnatal needs (like holding your bubs for hours at a time!). Pregnancy should be a time that you view as ‘training for the main event’. If there was ever a time to be fit, it would be when you are preparing for child birth. That said, suddenly choosing to get fit and start training for the first time in your life because you’re now pregnant is probably not the best way to go about it. We always say to start training as part of your PRE conception plan.
The training times for the Pregnancy program are a lot shorter and the intensity a lot less than the other Fitness Programs. That’s because the focus is on consistency and quality, as opposed to quantity. Just doing something, even if it’s a short session, will help keep you fit and strong throughout this tough time. Yes – there will be days when you can’t stand the thought of lifting yourself up off the couch, but once you do, you’ll feel a whole lot better for doing it! It’s giving not only you, but also your baby, the best possible start.
When we rewrote the 12WBT Pregnancy Program (and wrote the 12WBT Post Baby Program) we spent 9 months researching pregnancy, post-natal and all things pelvic floor. The research team attended various courses and workshops, and consulted multiple experts in the field who had countless studies to back up their work, as well as decades of experience.
The experts who double-checked all the information contained in our Pregnancy and Post Baby Programs to make sure they were both safe and effective were:
Dr Matt Fry – Osteopath
Katrina Tarrant – Pre and Post Natal Physiotherapist
Both the Pregnancy and Post Baby programs also adhere to the latest Pre and Post Natal Exercise Guidelines by Fitness Australia.
You’ll be doing 4-5 fat burning days per week (broken up into 3 fitness and 2 toning days), along with 1 core and flexibility day. Mon – fitness Tues – toning Wed – rest day OR fitness (optional Power walk) Thurs – toning Fri – core and flexibility Sat – fitness.
Provided that you have your health professional’s OK to participate in a controlled nutrition and fitness program, then you can participate in a round of 12WBT. The recipes in the 12WBT Meal Plans follow strict guidelines – they are low in saturated fat and sodium, and include low glycemic index (GI) carbohydrates – making them suitable for those members with type 2 diabetes.
Following the 12WBT Meal Plans will help to keep your blood sugar levels constant, which helps to avoid the spikes and swings that have so many people reaching for high sugar food and drinks. Those with diabetes need to be much more focused on this than the average person, and the Meal Plans you receive as part of 12WBT makes this much easier to do.
You receive your Meal Plans (and associated Shopping List) for the week, on the Thursday of the week prior, so you have plenty of time to check through everything and make adjustments as you need. As a member of 12WBT, you also get access to the entire 12WBT Recipe Index, so you can ‘customise’ your Meal Plan to suit your needs. We even have a ‘Diabetic Friendly’ filter in the Recipe Index, which may be helpful for you.
We would love to have you join us for a round of 12WBT!
As the 12WBT Exercise Plans are general in nature and we are unable to make individual modifications, we advise any potential new members with health conditions, injuries or mobility issues to seek advice and medical clearance from their doctor or other health care professional prior to joining. Given the nature or your specific circumstances, your ability to exercise would need to be determined by someone who is able to assess you in person and who ideally specialises in rehabilitation or ongoing work with people who are quadriplegic.
The good news is that if your goal is weight loss you are absolutely able to follow the 12WBT Meal Plans regardless of your capacity to exercise, provided that whoever prepares your meals is in a position to use the Meal Plans. As weight loss is 80% nutrition and 20% exercise, a great start is to properly follow the 12WBT Meal Plan. While we strongly advise that 12WBTers participate in the Exercise Plan where possible, some members with weight loss goals have found in the past that simply sticking to the Meal Plan and watching the Mindset Lessons have been enough to lose weight.
Many 12WBTers have been impacted by various injuries and health issues and have still be able to see some excellent results by adapting the Program as needed and by focusing more on the Meal Plans so you certainly wouldn’t be on your own in this regard.
We hope that this assists with making an informed decision about signing up for the next Round of 12WBT and we wish you all the best with your health goals.
Absolutely! We always have quite a number of members with various food intolerances who take part in 12WBT, so you will not be alone.
Since there are so many varying food allergies, intolerances and food preferences out there, it’s not feasible to cater to every single one of them. We have provided a multitude of Fact Sheets which deal with the most common food issues and provide you with the information you need to participate on 12WBT.
Additionally 12WBT empowers you with a solid understanding of HOW weight loss works – so you recognise what kinds of foods you need to avoid to lose weight, what foods you should be favouring and how much food you actually need to eat to be healthy. This understanding gives you the skills and confidence to be able to modify your Meal Plans to best suit your individual needs – a skill that you can continue to use for the rest of your life!
Provided you have your doctor’s permission to participate in a structured fitness and nutrition program, yes you can participate. We have had many members in previous rounds with lap bands/gastric bypasses/gastric sleeves. By modifying their meal portion sizes as necessary for their stomach capacity, and selecting recipes which are well tolerated by those with lap bands/gastric bypasses/gastric sleeves, these members had success with weight loss. Our online community, the Member Zone, also offers a wealth of knowledge from other 12WBT members who can give advice and answer your questions about your food and exercise.
We look forward to having you come on board 12WBT!
Age shouldn’t be a limiting factor when it comes to becoming fit and healthy. The 12WBT Program is written so that members of all ages and fitness levels are able to participate.
Michelle has designed her program around eating really nutritious foods and moving 6 days a week. For pre-teens, this might mean going for a walk (if you have a dog, added bonus!), joining a sport, riding your bike, going to the pool, climbing on playground equipment, or something like that. As a pre-teen, you are still young and are still growing, so the activity you can do is very different to our adult members. Adults’ bones have stopped growing and they are able to lift weights and do gym workouts, for children still growing, this can be quite dangerous and can cause problems for growing bones.
In terms of your food, young people’s energy requirements are quite unique. Your height and activity level are crucial factors in determining your energy requirements. Kids typically use and burn more energy than adults. Working out how much energy your body needs (to be able to lose weight) and stay healthy is very complex.
What we’d suggest you do is to talk to your parents. You then need to go have a chat to your doctor and/or a dietitian. They will decide if this is the right program for you. In fact, any person under the age of 18 must get their parent’s permission to participate in the 12WBT.
In the meantime, we suggest you get outside and move. Jump on a bike or go for a long walk today. Swap soft drink for water and avoid lollies, chips and packets of food. For food, try weetbix and banana for breakfast, an apple for morning tea, a salad sandwich for lunch, an orange for afternoon tea and some meat and steamed vegetables for dinner. Move and eat healthy.
Now, go have a chat to your parents and show them this FAQ. Together you can make a decision about what is going to be best for you!
Provided you have your doctor’s permission to participate in a structured fitness and nutrition program, yes you can participate. We have had several members in previous rounds with IBS and other digestive conditions and by modifying the Meal Plans, they had success with weight loss. Our online community, the Member Zone, offers a wealth of knowledge from other 12WBT members who can give advice and answer your questions about your food and exercise.
We would love to have you join us for the next round of 12WBT!
Yes! We have had people from 15 to 76 participating in the 12WBT Program.
At 12WBT we strongly believe that age shouldn’t be a limiting factor when it comes to becoming fit and healthy. We have a specific Fitness Program called Fit for Fifty which may be suitable for you, and we also have our Move and Move 2 Fitness Programs which are designed for those people who have never exercised before, haven’t exercised in a long time or who have injuries and/or health concerns that requires them to introduce a fitness routine very gently.
You are also welcome to modify your Exercise Plan if you have injuries or limitations, check with your doctor or healthcare professional for what is best for you. You might wish to take your 12WBT Exercise Plan to your doctor or other health professional and/or a trainer (if you use one) and they may modify exercises to suit you, or they may well have a completely different plan for you to follow.
12WBT members have access to a large and comprehensive Exercise Index, which provides alternatives for many exercises and muscle groups that can be used to accommodate certain injuries and there are plenty of lower impact and beginner level options if these are needed.
The Member Zone is also a fantastic place to get advice and feedback from other 12WBT members, and what has worked for them.
We are looking forward to having you join us for the next round of 12WBT!
When the Meal Plans become available in the first week you will be able to access a separate vegetarian Meal Plan with delicious, well balanced meals. There is also a separate vegetarian Shopping List and a ‘Vegetarian Diet’ Fact Sheet.
Our definition of ‘vegetarian’ is no meat – but there will be some dairy, and eggs in the plan. If there is a recipe in the Meal Plan you don’t like, you can substitute it with another from the 12WBT Recipe Index so long as you are sticking to your daily calorie allowance.
Come and play in the 12WBT team!
While 12WBT was initially designed to help people lose weight and then hold firm at their goal weight, there is no reason why the program could not work in terms of helping you gain weight in a nutritious and healthy way, but we would need to make some adjustments and recommendations.
Assuming that your difficulty in gaining weight is not due to a medical problem, and that you have the all clear from your doctor to participate in 12WBT, we suggest that you follow one of the higher daily calorie level meal plans, and potentially even add calories per day on top of that. Start with adding 100 calories at a time, for example by adding more protein to your main meals, or simply add in another snack or make your other snacks bigger. We’d recommend adding protein over carbohydrate where possible. Remember if you’re adding more food, you’ll need to work out the extra calories per gram of protein/carbohydrate – e.g. adding an extra 100g of protein in the form of grilled chicken is approximately 165 calories, while 65g of cooked brown rice is approximately 99 calories.
We would love to have you join us for the next Round of 12WBT!
While we don’t have a separate Vegan Meal Plan, we do have a flexible Vegetarian Meal Plan and over 100 vegan recipes – with a bit of tweaking each week, you can certainly make this work for you.
You’re welcome to modify recipes to suit your needs (e.g. replace cows milk with soy/nut milk, replace cheese with avocado/hummus/nut butter, etc.). When a meal is too complex to modify, use “Customise Plan” feature of the Meal Plan to switch any unsuitable meals for other vegetarian or vegan options that you like from the Recipe Index. Once you join, get in touch via email (firstname.lastname@example.org) and we can email you a list of the vegan recipes to save you some time. Using the customise feature of your Meal Plan also updates your Shopping List which saves time and effort, and any last minor edits you need to make before doing your shop won’t take too long.
We have loads of members who are vegan, who can also assist you in the Member Zone. This is a fabulous community of people and what makes 12WBT so special!
Provided that you have your health professional’s ok to participate in a controlled nutrition and fitness program, then you can participate in a Round of 12WBT. We always have quite a few members with high cholesterol each Round, so you will not be alone.
All the 12WBT Meal Plans are low in saturated fat which is the leading contributor to high cholesterol. The plans are also low in refined sugar and are a rich source of dietary fibre. Michelle has not excluded any macronutrients and has formulated meals that are satiating and well balanced. By following them consistently over the course of 12 weeks, members have seen great reductions in their cholesterol levels.
There is also a Fact Sheet specifically on cholesterol that we recommend you look at, all Fact Sheets are accessible for members of 12WBT.
We are looking forward to having you join us!
You will not have a problem with most elements of the program – the Exercise and Meal Plans, our online community, the Member Zone, and the weekly challenges. There is some video content that at this stage we do not provide closed captions or written transcripts for. However, you may be able to search and see if there are any suitable online tools or other software that you can download.
We would love to have you join us for a round of the 12WBT!
Age shouldn’t be a limiting factor when it comes to becoming fit and healthy. The 12WBT Program is written so that members of all ages and fitness levels are able to participate, however if you are younger than 18 years of age then there are some additional things to consider.
Michelle has designed her program around eating really nutritious foods and moving 6 days a week. For teenagers, this might mean going for a walk (if you have a dog, added bonus!), playing a sport, riding a bike, going to the pool, or something like that. As a teenager you are still growing, so the activity you can do is very different to our adult members. Adult’s bones have stopped growing and they are able to lift weights and do gym workouts, whereas for younger people still growing, this can be quite dangerous and can cause problems for growing bones – so it’s important that your workouts are modified to be right for you, and that they are performed under supervision.
In terms of food, a teenager’s energy requirements are quite unique. There are so many variables to be considered (such as your height, weight, age, physical development stage, activity level etc) that the 12WBT does not give specific daily calorie allowance figures for younger people. Working out how much energy your body needs (to be able to lose weight) and stay healthy is very complex – this is why we advise you to have a chat to your doctor and/or a dietician about your individual situation.
If you get the go ahead from your doctor to participate and if you are under 18 years of age then a parent or guardian must sign up on your behalf and we recommend that they supervise your participation in the program. We also encourage your parent or guardian to read the Internet Industry Association’s (IIA) Guide for Internet Users.
12WBT is a general health and fitness program and as such does not provide individually tailored recommendations to cater for specific health issues. The program is in no way designed to take the place of professional psychological treatment. 12WBT recommends that any persons considering participating in a orund of 12WBT who have suffered, or are suffering from physical, emotional or mental health issues seek clearance by their medical specialists before participating.
You may also wish to contact The Butterfly Foundation, which provides national telephone and online support for any person affected by an eating disorder or negative body image. They can be contacted on 1800 33 4673 or email email@example.com and their website is http://thebutterflyfoundation.org.au/national-support-line/
Provided that you have your health professional’s ok to participate in a controlled nutrition and fitness program, then you can participate in a round of 12WBT. We always have quite a few members with high blood pressure each round, so you will not be alone.
All the 12WBT Meal Plans are low in saturated fat, sodium, refined sugar and are a rich source of dietary fibre. Michelle has not excluded any macronutrients and has formulated meals that are satiating and well balanced. By following them consistently over the course of 12 weeks, members have been able to successfully reduce their blood pressure.
There is also a Fact Sheet specifically on high blood pressure that we recommend you look at, all Fact Sheets are accessible for members of 12WBT.
Come and be part of the 12WBT team!
Provided that you have your health professional’s OK to participate in a controlled nutrition and fitness program, then you can participate in a round of 12WBT.
While the 12WBT Meal Plans are not designed specifically for those with type 1 diabetes, with a few tweaks each week you can most certainly make them work for you.
Each 12WBT recipe will have a nutrition information panel showing the carbohydrates ‘per serve’ and ‘per 100g’ – use that to decide whether a meal is right for you or if it needs to be modified/swapped with something more suitable. If you do need to change a meal, you can use the ‘Customise Plan’ tool to swap in a more suitable recipe. Customising updates your Shopping List automatically, keeping things really simple. Using the ‘Low Carb’ filter may be helpful for you, in finding meals that fit your needs, so keep any eye out for that. You are also more than welcome to modify recipes, adding or removing carbohydrates as needed.
As you start a new exercise regime and change the amount and types of foods you’re eating, the way your body responds to insulin may change dramatically – for that reason, it’s important that you check in with your doctor/diabetes educator and monitor your BGL’s regularly throughout the 12WBT journey. Also, the dietitians at Support Crew are here to help – if you notice hypos occurring more regularly than they should (or at all!), if you are concerned about the meals or if you just want to ask a question, we are here for you.
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