Frequently Asked Questions

INTRODUCTION TO 12WBT
Joining 12WBT
Your 12WBT Membership
Program Outline
Can I do the Program if..(health concerns)
Can I do the Program if..(other concerns)
FITNESS PROGRAMS
Our Programs
Payments
Payments & credit card issues
Technical or website
Access
Promotion
Privacy & My Account
My account & password

How much does 12WBT cost?

To join the 12WBT family you can become a member of a single 12-week round or a member of 12WBT Lifestyle.

For a single 12-week round it’s either a one-off upfront payment of $159 or 12 weekly instalments of $19.99 ($239.88 in total).

The first of your 12 weekly deductions starts from the time you sign up, so if you start in Pre-Season deductions will cease before the end of the Round.

A 12WBT Lifestyle membership has the following options:

A 12-month membership is either an upfront payment of $519 or weekly instalments of $9.99 (minimum of 52 payments).

A 6-month membership is an upfront payment of $259.

You can pay by credit or debit card (Visa, Mastercard, or Amex).

We also accept direct deposit for the one-off upfront payment method for the 12-week single round only.

Please email us at support@12wbtsupport.com to request our bank details.

Do I need to join a gym or get fitness equipment to do 12WBT?

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 on the ground. 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.

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. Some of these Workout Videos require equipment, such as a resistance band and weights (again you can use weighted drink bottles or a weighted backpack rather than dumbbells and a barbell) but you can choose to do only the non-equipment based Workout Videos if you prefer.

You can also get the 12WBT app, which has an interactive workout player, that takes you through all the exercises in your workout to ensure correct form and technique – wherever you may be! The 12WBT App is available from the Apple App Store and the Google Play Store.

Can I share a membership?

Our 12WBT memberships are for individuals only, they are not designed to be shared.  Each membership has unique calorie considerations, exercise recommendations, and profile details.  As a 12WBT member you are setting your own goals and commitments and these are unique to you. As a member, you also enter your personal information for your all-important Pre-Season Tasks, as well as your starting weight and measurements, weekly weigh-ins, monthly Fitness Test results, and revised measurements.

A lot of time, energy, and passion has gone into providing the best possible content we can for our members, so sharing this content with non-members is strictly prohibited.

When does the next round of 12WBT start?

12WBT is designed so that everyone starts together and finishes the program together.

We can confirm the dates for the next rounds as follows:

February 2024 – Pre-Season started on January 1st and the round kicks off on February 5th, 2024.

March 2024 – Pre-Season starts on January 5th and the round kicks off on March 4th, 2024.

During Pre-Season you are asked to complete some simple tasks to set you up for success. Members who join closer to the start of the round still need to complete their Pre-Season Tasks.

To join the February 2024 Round, head to the sign up page.

Are 12WBT gift certificates available?

Yes, you can give 12WBT as a gift to a friend or family member – great idea!

Please arrange to deposit the upfront membership fee of $159 into our bank account. Once you have deposited the $159 into our account, please email us a screenshot to support@12wbtsupport.com showing your deposit of $159 and the name of the recipient and their email address. We will then send you a gift certificate which you can give to them to redeem.

Please email us at support@12wbtsupport.com and request our bank details.

What do I get as a member of 12WBT?

  • Weekly Exercise Plans, Meal Plans, and Shopping Lists so you don’t have to think, just follow and feel your fitness and health and well-being improve!
  • Weekly Mindset Lesson videos from Mish to get your head in the game and help you become the best version of yourself that you can be.
  • Access to our comprehensive Recipe Index and the 12WBT Calorie Lookup, so you can easily check the calorie counts of various foods and beverages, and customise your Meal Plans to suit your individual circumstances.
  • Access to our vast Exercise Index so you can customise your Exercise Plans to suit your individual circumstances and workout location.
  • Access to our comprehensive Member FAQs, so you can build your knowledge and understanding of how to live a healthy and happy life.
  • Access to our online community, the Member Zone, where you can connect to your fellow 12WBT members and the 12WBT Support Crew to share stories and experiences and to ask for advice.
  • Access to the 12WBT Video Gallery, which contains an ever-increasing number of Snip Tip videos covering nutrition, exercise, and mindset; and exclusive online 12WBT Workout Videos which you can choose to do as part of your Exercise Plans.
  • A Certificate of Completion and a bonus week of plans (containing Exercise, Meal Plans, and Shopping Lists).
  • My Stats page records all your measurements and fitness and strength gains – so you can track your progress throughout the Round.
  • Free 12WBT app! Access the entire program via our app available on iPhone and Android.

Check out the blogs, What Do I Get When I Sign Up For 12WBT? and What Can I expect from the 12WBT? for even more information.

What is 12WBT Lifestyle?

12WBT Lifestyle is for those wanting to access several rounds per year or for those wanting yearly access to the 12WBT recipes and workouts. The Lifestyle rounds follow the same release dates as a single 12-week round.

As well as the features of the Michelle Bridges 12WBT program, as a 12WBT Lifestyle member:

  • You’ll have the option to participate in multiple 12WBT Rounds which includes the 12WBT daily app.
  • In-between rounds, you’ll have 24/7 access to the HUGE 12WBT library of workouts, recipes, and videos to keep you on track!
  • Specific ready-made meal plans and shopping lists can be accessed at any time, including in between rounds.
  • Nutrition and Workout Hacks
  • You will have immediate access to individual  4-week programs guided by an expert coach, these are perfect if want to mix up your exercise routine.

Does 12WBT have a health fund provider number?

12WBT is a recognised weight management program under certain health funds in Australia. As each health fund has many different levels of coverage which all pay differently, it’s best to contact your health fund to see if you are eligible.

In addition to providing a 12WBT tax invoice/receipt, some health funds may request a letter from your GP that states they have recommended 12WBT as part of a health management program. Your health fund will be able to confirm if you need to provide this.

Please note that 12WBT does not have a health fund provider number.

What is 12WBT and how does it work?

12WBT is a unique online exercise, nutrition, and mindset program created by Australia’s most trusted health and wellness expert, Michelle Bridges. Whether you want to lose weight, get stronger, learn to run, manage menopause, train for a half marathon, or get in shape post-baby – 12WBT has a program for you! As a member of a 12WBT Round, you are supported by our team of experts and your 12WBT peers. We give you week-by-week access to inspiring content and practical tools and advice to help you achieve your goals during Pre-Season and the following 12 weeks.

Each specific round of 12WBT comprises 4 weeks of Pre-Season followed by 12 weeks of nutrition, exercise, and mindset content.

During Pre-Season you will receive:

  • Pre-Season Tasks to lay the foundations for a successful 12 weeks to follow.
  • Activities to get you into the groove of regular participation and routine.
  • Access to the entire 12WBT Recipe and Exercise Index, Workout Videos, and Express Workouts so you can start testing out some of our delicious meals and exciting exercises.
  • Access via email and the 12WBT Member Zone to an amazing team of dietitians, and health and fitness experts, plus become part of the incredibly supportive 12WBT member community.
  • Free 12WBT app! Access the entire program via our app available on iPhone and Android.

During the 12 weeks following the Pre-Season period, you will receive:

  • Weekly Meal Plans and Shopping Lists, plus continued access to the 12WBT Recipe Index.
  • Weekly Exercise Plans, plus continued access to the 12WBT Exercise Index AND exclusive 12WBT Workout Videos.
  • My Tracker and My Stats pages so you can track your food, exercise, mindset, and measurements, to stay accountable and responsible for your progress.
  • Access to the 12WBT Support Crew and 12WBT member community via the 12WBT Member Zone.

Your 12WBT Round finishes with 4 weeks of graduation that includes the option to download the following:

  • A week’s worth of bonus plans containing Exercise and Meal Plans, Recipes, and Shopping Lists.
  • A Graduation Certificate.
  • A Report Card.

For more info check out What Do I Get When I Sign Up For 12WBT
and What happens when the 12WBT program finishes and what content can I access??

To participate in a single 12-week round of 12WBT or our Lifestyle Program the costs are as follows:

  • A 12-week single round is either a one-off upfront payment of $159 or 12 weekly instalments of $19.99 ($239.88 in total)
  • A 12-month (Lifestyle) membership is either an upfront payment of $519 or 52 weekly installments of $9.99 (minimum 52 weeks).
  • A 6-month (Lifestyle) membership is an upfront payment of $259.

You can pay by credit card (Visa, Mastercard, or Amex), or debit card (Visa or Mastercard)

We also accept direct deposit for the one-off upfront payment method for the single round only.

Please email us at support@12wbtsupport.com to request our bank details.

Head here to join up!

How much exercise will I be doing on 12WBT?

Depending on the Fitness Program you choose, you will be training between 4-6 days per week, and some days will be easier than others. This is a guide we set for best results and ask that you allocate around 1 hour per day for exercise.

We are aware that this may be more than what you are used to or it may mean juggling a busy schedule so we always encourage you just to do the best that you can. It’s about keeping active and making exercise a part of your everyday lifestyle for the long term.

There are many Fitness Programs to choose from. You can choose to train at the gym, at home, or outdoors and the programs are:

  • Move
  • Move 2
  • Beginner
  • Intermediate
  • Advanced
  • Lean & Strong (note there is no Outdoors option for this program)
  • Fit for Fifty (with an emphasis on the specific needs of middle age – bone density, balance & flexibility)
  • Learn 2 Run (L2R) (note the only Training Options for this program are Gym Machines and Outdoors)
  • 10k Running (note the only Training Option for this program is Outdoors)
  • 10k Running Advanced (note the only Training Option for this program is Outdoors)
  • 1/2 Marathon (note the only Training Option for this program is Outdoors)
  • 1/2 Marathon Advanced (note the only Training Option for this program is Outdoors)
  • Marathon (note the only Training Option for this program is Outdoors)
  • Pregnancy
  • Post Baby
  • The Menopause Method

Does 12WBT have a Gluten Free Meal Plan?

12WBT does require a little work adapting certain recipes when you have specific dietary requirements, but Michelle gives us all the tools to make it happen. While we don’t have a separate gluten-free Meal Plan, with a little tweaking each week, you can make your Meal Plans work for you.

You’re welcome to modify recipes to suit your needs (e.g. using GF bread/muesli/sauces, etc.). When a meal is too complex to modify, use “Customise Plan” feature of the Meal Plan to switch any non-gluten-free meals for gluten-free options that you like from the Recipe Index.

The ‘Gluten Free’ filter will help you to find those meals that are most suitable – we have over 300 GF recipes in the Recipe Index. 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.

Does 12WBT have a Lactose Free Meal Plan?

12WBT does require a little work adapting certain recipes when you have specific dietary requirements, but Michelle gives us all the tools to make it happen. While we don’t have a separate lactose-free Meal Plan, with a little tweaking each week, you can make your Meal Plans work for you.

You’re welcome to modify recipes to suit your needs (e.g. replacing milk with soy/nut milk, using lactose-free yoghurt, replacing cheese with hummus/avocado/nut butter, etc.). When a meal is too complex to modify, use “Customise Plan” feature of the Meal Plan to switch any non-lactose-free meals for lactose-free options that you like from the Recipe Index.

The ‘Lactose-Free’ filter will help you to find those meals that are most suitable – we have over 300 LF recipes in the Recipe Index. 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.

Does 12WBT have a Paleo Meal Plan?

While 12WBT does not have a dedicated Paleo Meal Plan, it does have a great Gluten Free and Lactose-Free filter on its extensive Recipe Index as well as an easy Meal Plan customisation process that allows you to easily convert your Meal Plan to Paleo!

There are over 300 Gluten Free and Lactose-Free recipes in the Recipe Index, and using the customise feature on your Meal Plan to choose Gluten Free and Lactose Free meals also automatically updates your shopping list, making things even easier.

Simple substitutions of ingredients are also 100% ok. Swap quinoa for cous cous; use cauliflower ‘rice’ and zucchini ‘pasta’; substitute almond milk and coconut yogurt instead of dairy.

Can I customise the Meal Plans?

We encourage members to follow the Meal Plans as they are chosen to complement the training schedule and are nutritionally complete. Having said that, if there are certain ingredients in a recipe that you don’t like you can substitute them. Use the “Customise Plan” feature on your Meal Plan to switch meals from within the 12WBT Recipe Index

Our Meal Plans are designed to follow the Australian Dietary Guidelines so they are nutritionally complete.

12WBT has an AMAZING Recipe Index with 1200 delicious recipes which you can filter to pull up meals to suit your allergies or dietary preferences.

Are the 12WBT meals easy to make?

We understand that you’re busy and don’t want to spend hours in the kitchen!  That’s why we make sure all the 12WBT recipes are easy to make, even if you are new to cooking.

The preparation time for most of our meals is 20 minutes or less, and the cooking time is less than 60 minutes.  All our Meal Plans are also fully customisable, which allows you to swap in recipes that have shorter preparation and cooking times on days when you are pressed for time.  We also have lots of freezer-friendly meals, so you can choose to do a big cook-up on a weekend and freeze meals for ease later during the week!

Additionally, our recipes are budget friendly with easily accessible ingredients, so you’ll save time not having to hunt obscure items down, and our Shopping Lists are linked to your Meal Plans – so you don’t have to spend time writing out your own.

Are the 12WBT meals suitable for other members of my family?

The 12WBT Meal Plans are suitable for the whole family with a wide range of meals to suit even the fussiest eater. Some examples include mushroom risotto, lasagne, delicious soups, salads, and even some classic pub-style foods made healthy! The meals are delicious, nutritious, easy to prepare, and economical. If there is a recipe in the Meal Plan you don’t like, you can substitute it with another from the Recipe Index.

Bear in mind, however, that the recipes are tailored to meet your nutritional needs and calorie counts, so you may need to adjust portion sizes for the rest of the family. The safety of mums-to-be and their unborn bubs is very important and we need to ensure that the recipes offered to pregnant women are food safe. If you are catering to someone who is pregnant, for more information please click here

What is the approximate cost of the weekly food bill?

There are too many variables to be able to give an approximate weekly shopping dollar amount. Things such as where you shop, what’s on special, whether you buy all the items listed on the 12WBT Shopping List, whether you are increasing the Meal Plans to cater for more than 2 people, and so on, all determine the cost impact.

Your food bill may increase for the first few weeks if your cupboard is bare and you don’t have common condiments such as olive oil. However, you will quickly stock up on these one-off items and then your food bill will become more economical. The cost per meal of many recipes can be as low as $3 per serve, especially with dishes such as soups and casseroles. The Meal Plans consist of mostly whole foods and nothing too expensive or unusual. Many members comment on how much money they save as they are eating out less. Cutting out one take-out meal a week over the twelve weeks can save more than $200.

How much contact will I have with Michelle Bridges?

12WBT is completely run by Michelle using her Exercise Plans, Meal Plans, and Mindset Lessons.  Michelle is unable to personally contact every member, however, she interacts with many through the Member Zone and via email.  She is often doing tours around Australia where you get the chance to meet her, she is always excited to meet fellow 12WBT’ers and hear their stories!

Through 12WBT, Michelle provides you with:

  • Meal Plans that are easy to follow and understand.
  • Weekly Shopping Lists to make life easy for you.
  • Exercise Plans that you can do anywhere – at home, in the park, or in the gym.
  • ’My Stats’ page where you can track your improvements.
  • Support in the Member Zone to share your experiences or ask questions.
  • Regular updates and challenges in the Member Zone.
  • Weekly Videos.

Do I need a social media account to be part of 12WBT?

No, it is not necessary, it’s just another way to stay in touch with what’s happening but you will get all the information you need through the regular emails from Michelle and the 12WBT website.

The 12WBT website (and official Michelle Bridges 12 Week Body Transformation Facebook page) is regularly monitored by the 12WBT Support Crew, who are all experts in their fields, making it not only the most supportive place for discussion but also the best place to receive accurate and up-to-date answers to your questions. Please note that private Facebook Groups, even though they contain 12WBT in the title, are created without the sanction or management of 12WBT and therefore there is no way of implementing or governing any official guidelines for these groups. We suggest members remain within the official 12WBT channels and encourage a culture of sharing support and information with the wider 12WBT family.

How much support will I get on 12WBT?

12WBT is a team event, and we support each other every step of the way. Having a support system in place is incredibly important when you start to make big changes to your life. When you become a 12WBT member, you will have access to our amazing Support Crew of registered, accredited practicing dietitians and personal trainers who can help you with any of your specific questions. You will also be able to join our incredible Member Zone, where all your teammates get together to chat about their 12WBT experiences. Many fantastic friendships are formed, so you have your own mini cheer squad supporting you every day!

I have a specific injury?

First and foremost, we do ask that you seek advice from your healthcare 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, and 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!

I am wheelchair-bound?

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 the 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.

I am pregnant?

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. 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.

More info:
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 childbirth. 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 is 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.

I have Type 2 Diabetes?

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 make this much easier to do.

You receive your Meal Plans (and associated Shopping List) for the week, on the Wednesday 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.

I have a food intolerance?

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 in 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!

I have a lap band/gastric bypass/gastric sleeve?

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 that 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.

I am not yet a teenager?

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 from 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 with 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 drinks for water and avoid lollies, chips, and packets of food. For food, try Weetabix 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 healthily.

Now, go have a chat with your parents and show them this FAQ.  Together you can make a decision about what is going to be best for you!

I have Irritable Bowel Syndrome (IBS)?

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.

I am of mature age?

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 specific Fitness Programs called Fit for Fifty or The Menopause Method 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 require 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.

I am a vegetarian?

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.

I want to put on weight?

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 carbohydrates 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.

I am a vegan?

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 the “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 (support@12wbtsupport.com) and we can email you a list of 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!

I have high cholesterol?

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.

I am hearing impaired?

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.

I am a teenager?

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 with 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.

I have an eating disorder such as anorexia?

12WBT is a general health and fitness program and as such does not provide individually tailored recommendations to cater to 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 round of 12WBT who have suffered or are suffering from physical, emotional, or mental health issues seek clearance from 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 support@thebutterflyfoundation.org.au and their website is http://thebutterflyfoundation.org.au/national-support-line/

I have high blood pressure?

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.

I have Type 1 Diabetes?

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 an 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.

I don’t want to lose weight?

Absolutely, even if your goals aren’t weight loss focused, you can still participate in a round of 12WBT!  We have an increasing number of members who continue to do the 12WBT Program round after round, once they have achieved their goal weight, as well as members who joined already at their goal weight – so you will not be alone! When you sign up for the round, you simply choose the level of daily calorie allowance that will enable your body to maintain its weight.  So if you are not wanting to lose weight, your Meal Plan will have a higher daily calorie allowance, to ensure you don’t. Easy!

I don’t prepare my own food?

The 12WBT Meal Plans are set to daily caloric allowances, so if you are not able to prepare your own meals, then it just takes a little more pre-planning than if you were cooking for yourself, to ensure that you stay within your allowance.  Then grab a little notebook and a pen, and start to track how many calories you are taking in a day. Starting this in the Pre-Season period is perfect because you have time to get a decent block of your eating/drinking to analyse. Write down everything you eat and drink in a day, and at the end of the day, using your calorie counter book, you can work out how many calories you took in each day. Compare that to your 12WBT recommended daily allowance and you will be able to see how many calories you need to reduce in your daily food and drink consumption, and then you’ll be in a position to work out exactly how you are going to do that.

While this might seem a little full-on at first, keeping a food diary is something that is really helpful, no matter if you are following the 12WBT Meal Plans exactly as they stand or not. In fact, we encourage all our members to keep a food diary for the first month and then to do regular weekly re-checks each month – as it really does help keep you accountable. That managerial business theory holds true here – if you don’t measure, you can’t manage!

You will find that very soon you will start to remember what the calorie count of certain foods is – a cup of coffee with milk, a steak, a sandwich, etc and it will take less and less time to work out your daily amount, and also to work out how to reduce calories to stay within your daily calorie allowance.

I am a shift worker?

Yes, we have lots of shift workers as members, so you will receive lots of support and advice when you join! Being consistent with your training and nutrition is key. Plan each day to ensure you can. We recommend that you treat your shift days exactly like a normal day. So for example, say you had a night shift, your ‘day’ might look like this:

  • 2.30 pm Wake Up
  • 3 pm Breakfast
  • 4.30 pm Train
  • 6 – 6.30 pm Snack
  • 8 pm Start work
  • 8.30 – 9.30 pm Lunch
  • 11.30 – 12 pm Snack
  • 2-3 am Dinner
  • 5-5.30 am Snack (protein shake with water)
  • 6 am Home
  • 8 am Bed (sleep for the ‘night’)

Check out this video from Mish for even more reassurance.

I live overseas?

There are members from all over the world doing the 12WBT and achieving great results. As we are a 100% online program you just need to ensure that you have a good broadband connection.

I am going on holidays?

Yes, you can still do the 12WBT while on holiday. We have had members complete previous rounds while on holiday and still achieve great results. If you are careful with your calorie intake and continue to watch your portion sizes and alcohol intake you may still lose weight. Walking each day (sightseeing!), doing the Workout Videos or using the hotel gym are great ways to stay active while on holiday.

Check out this video for even more suggestions about nutrition while on holiday!

The round has closed?

The 12WBT is designed so that everyone starts and finishes the program together. Michelle runs multiple rounds per year, visit www.12wbt.com to find out when the next sign-up period starts.

I am a male?

Men can absolutely participate in the 12WBT Program. In fact, we have specific Fitness Program and Meal Plan options for our male members! Once you sign up and set up your account, by entering your gender you will then receive all the plans specifically for men. You can choose any of our Fitness Programs and the Exercise Plans will be male-specific (ie the weight level recommendations).

Our Calorie Levels for men include the following options:
1800 Calories per day: For men wanting to lose weight on the Beginner, Intermediate, Fit for Fifty, or Learn to Run programs.
2000 Calories per day: For men wanting to maintain their weight on the Advanced, Lean & Strong, 10k Running, 10k Running Advanced, 1/2 Marathon, 1/2 Marathon Advanced, or Marathon programs OR those wanting to lose weight on the Move programs.

I am breastfeeding?

Yes, you can join 12WBT while you are breastfeeding, in fact, we have a Meal & Exercise Plan specifically for you! While breastfeeding, your energy and nutrient needs are increased due to the extra calories required for milk production. Everybody will be different in what they require but we recommend that you follow the 12WBT Breastfeeding Meal Plan (1800 calories/day) as a base. Your baby will receive the nutrition needed for growth and development while allowing you to shape up and tone.

The Post-Baby Fitness Program will provide a safe and realistic way to return to exercise after birth (we know hard-core workouts and no sleep don’t always mix!). The exercises in the Post-Baby Exercise Plan are designed to re-awaken the core, improve strength, balance, and fitness, and boost your energy levels, without compromising your milk supply.

You’ll also have access to great Mindset Videos and support in our online Community, the Member Zone so that you can enjoy this time with your bub while working towards reaching your health and fitness goals.

How do I choose the right Fitness Program for me?

The 12WBT Fitness Programs are divided into:

  • Move
  • Move 2
  • Beginner
  • Intermediate
  • Advanced (with an emphasis on improving cardiovascular fitness)
  • Lean & Strong (with an emphasis on improving strength through increasing lean muscle mass)
  • Fit for Fifty (with an emphasis on the specific needs of middle age – bone density, balance, and flexibility)
  • The Menopause Method
  • Learn to Run (L2R)
  • 10k Running
  • 10k Running Advanced
  • 1/2 Marathon
  • 1/2 Marathon Advanced
  • Marathon
  • Pregnancy
  • Post Baby

By completing the Pre-Season Task “Fitness Test” you will find out which programs are recommended for you. Whether you are an absolute beginner or super fit, 12WBT has a program to cater to you!

You can find more information on all our programs here.

How much does 12WBT cost?

To join the 12WBT family you can become a member of a single 12-week round or a member of 12WBT Lifestyle.

For a single 12-week round it’s either a one-off upfront payment of $159 or 12 weekly instalments of $19.99 ($239.88 in total).

The first of your 12 weekly deductions starts from the time you sign up, so if you start in Pre-Season deductions will cease before the end of the Round.

A 12WBT Lifestyle membership has the following options:

A 12-month membership is either an upfront payment of $519 or weekly instalments of $9.99 (minimum of 52 payments).

A 6-month membership is an upfront payment of $259.

You can pay by credit or debit card (Visa, Mastercard, or Amex).

We also accept direct deposit for the one-off upfront payment method for the 12-week single round only.

Please email us at support@12wbtsupport.com to request our bank details.

I don’t have a credit card, how else can I pay?

You can also pay by debit card (Visa or Mastercard) using our Sign Up Form or via bank deposit.

If you choose to pay via direct deposit an upfront payment of $159 is the only option. Please email us  support@12wbtsupport.com and request our bank details.

When will the first weekly instalment payment be deducted?

If you opt to pay in weekly instalments, your first payment will be deducted as soon as you first sign up.  The remaining weekly instalments will be deducted on the same business day each week.

Will I be able to access all the Program content with my device/browser?

We try and support as many browsers, operating systems, and devices as possible, however, we no longer support the following:

  • Internet Explorer 10 and under
  • Android versions < 6
  • Blackberry OS 7.1 and under
  • iOS 8.1 and under
  • iPad 1

We recommend having the latest version of your browser installed to access all the 12WBT site content. Upgrading your browser is free and easy to do, and has the added benefit of increased security and faster page load.

Here are the links to upgrade your browser:

Please note, if you are using Windows XP you cannot upgrade beyond Internet Explorer 8. We recommend using the latest version of Google Chrome.

Our videos are streamed via a third party video platform, Brightcove who do not support Firefox for Android or Windows 7 or 8 for mobile devices. If your mobile device uses Windows 7 or 8 you will need an alternative device to view our videos.

Can I use 12WBT to promote my services?

No, you are not allowed to promote your business within the site (or distribute 12WBT programs, recipes or other content to non-members). Your participation in 12WBT is strictly to be for personal purposes only. Any breach of 12WBT Terms and Conditions is taken seriously and will result in your membership being suspended.

I have forgotten my password, how can I retrieve it?

You can obtain a new password by going to:  https://go.12wbt.com/password/reset

Will my credit card details be safe if I join online?

12WBT values your privacy. We work hard to ensure that your details are secure and we will never share them with any other third party unless required to do so by law. We use SSL technology to ensure your transaction is secure by encrypting communications between you and our servers. We do not store your credit card details. We use one of Australia’s leading payment providers – Windcave– to process your transactions.

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