These are the things I wish I knew before I started the Michelle Bridges 12WBT program. I learned these eventually, but I thought I’d publish them for others who are just starting.
If you’ve read my 12WBT story you will know I’ve had a few ups and many downs. I totally understand the constant battle with your mind and these 10 things below have made my journey much easier.
1) DEXA SCAN
I recommend is that you get a DEXA scan as soon as possible. It measures body composition and gives you a clear idea of your muscle mass, body fat and bone density. Mention 12WBT and you pay $77 for the scan. It’s basically like an xray and results are instant.
Many ladies in my 12WBT Inner West team regret not having one done before they started. I wish I got one done at the start too. Once you ‘plateau’ (or you think you do cause scale numbers aren’t going down) it’s good to get another scan to see if you’ve gained muscle. This is the best thing you can do to have a clear picture of where you’ve come from.
I had mine done recently, here is my DEXA scan result (no shame between friends right).
Measure Up are the company that do the scan in Sydney, it takes 15 minutes and they take you through the results.
2) BEFORE PHOTOS
Take before and after photos from every angle. Everyone regrets not taking them. I had mine done and I cried. It was horrible. But great motivation to keep going because I did not want to go back there again. See my Michelle Bridges 12WBT before photos here.
3) JOIN A LOCAL 12WBT GROUP ON FACEBOOK
Join a local 12WBT facebook group. I joined the Sydney Inner West group because they workout at Sydney Park and that’s near me. There is SO MUCH support in these local groups, it’s helped me through the hard times. I highly recommend!
4) GET ‘MY FITNESS PAL’ APP
Download MY FITNESS PAL app and track your food that way. If the menu becomes boring you can create your own recipes as long as you track the food and know what you’re eating.
5) REACH OUT
When you get stuck – reach out. Fellow 12WBT-ers are always there to support you however they can; a walk, a jog, a coffee or a chat. I noticed that when I went through hard patches other people also had a similar problem and it helped them out that I said something.
6) CUT OUT ALCHOHOL
Cut it out COMPLETELY. The setbacks I’ve had have been due to a few too many, then the eating of random food, then crap eating the next day. Add in the missed workouts, a few days to recover and what do you have – a frickin nightmare.
Cut it out completely, sip soda at parties or change the social event to a daytime lunch or coffee with your friends. I’ve had a friend start meeting me for coffee and a walk instead of our ususal vino and cheese date. Much better for your health and the wallet.
7) LIFT WEIGHTS
This should really be number 1. Cardio will help you melt the fat but unless you lift weights you will also lose muscle. I ran a lot in the program and I now wish I did HIIT (High Intensity Interval Training) and Tabata instead of running.
8) GET PROTEIN POWDER
Do you research, ask for recomendations and try a few products out. I have just bought brown rice protein from iherb.com to try out something new. If you need to make an order use my coupon to get a discount FGW007.
9) CUT OUT SUGAR (AND HONEY)
Use Agave nectar or Stevia to sweeten things, if you need it. I get my Agave from iherb.com. If you need to make an order use my coupon to get a discount FGW007.
10) AVOID WHEAT
The majority of the population are intolerant to wheat and don’t know it. If you’re noticing bloating, plateauing or slowed weight loss and you’re eating ‘clean’ see if you need to cut out wheat. There are many beneficial grains you can have instead – amaranth, millet, spelt, buckwheat – or quinoa (which is actually a seed).
I eat Quinoa pretty much every day. I get the Macro foods organic white quinoa, it’s my fave. Cook it like you’d cook rice. Nom nom.
For wheat bread replacements – there are Naturis breads in healthfood stores and sometimes Coles or Woolies has gluten free breads too. The rule is: if you see numbers and ingredients you can’t pronounce – put it down and walk away.
If you feel overwhelmed at any stage, please drop me a line. You are not alone and YOU CAN DO THIS.