Part 2: What next after my 12-week challenge

Part 2: What next after my 12-week challenge

What to do after a 12-week challenge? Don’t fall off the wagon and go back to old habits. Over the years as a coach, I’ve been able to observe what habits work best after a 12-week challenge to continue to build better health. Here I will show what habit works best for clients because long-term successful clients are doing these. I can personally witness this as I see them in real life during the week, smashing their goals and doing life well.

The key to new changes hanging around long term is continuing to make everything you have learnt apart of your lifestyle. Everyone is different and has unique situations. Some wake up and take the dog for a walk, some wake up and get three kids ready for the school drop off, others wake up at 5 am in the morning and work a 12 hour day. These can be your excuses, or you can work around them.

Fight For Your Training Times.

Firstly PLAN when you’re going to fit in your training, this is essential. There are going to be times of sickness where you are better off to sleep in and recover. Other than that you have to fight to stick to your routine. Get to bed early and wake up, get that workout done or walk the dog, have a surf or run down the park. Once you get the movement done for the day, you will not only feel better but you will have mentally ticked that box off in your head leaving you feeling accomplished. Fight for your time to put your health first.

Focus On Mobility

Mobility & Stretching is normally last on the list of priorities, or you only do this when you’re injured. Keeping flexible keeps you injury free and able to train long term. If you don’t stay mobile, it is going to stop you somewhere down the track. You’re going to get lower back pain or may bust your knees if you don’t’ keep flexible through your hamstrings. One day inflexibility is going to stop you, and you could be out of training. A person might decide that you are going to start running, but their body is tight leaving them with a pulled calve muscle. They may begin squatting in the gym, and your back isn’t ready for it so you get a sore back. Even having a surf, doing 3-4 stretches, so your body is warm to keep you injury free. Mobility will allow you to continue training long term and will prevent roadblocks down the track.

Learn How To Cook

This one is my personal favourite. We have gone through phases of fast and easy meal preps that come in packets. Now we are coming back to cooking our own flavoursome meals, still very fast but with a lot more nutrition and a lot less of what we used to have in the past. It is essential that we learn how to cook good food. Long term it is crucial that you know how to choose good food, cook it up correctly and provide your bodies with the fuel it needs. Correct foods will give you the energy to train hard tomorrow in the gym or recover well. Experiment with new foods. Jump over to Uber Shape Nutrition, we have lots of good food ideas on Instagram and Facebook. Naturally, you can’t buy good food that ticks all the boxes.


Sleep is vital for recovering and keeping our stress hormones down, while also getting the most for the whole day. Some people are in a stage of life with small children that may vary your sleep; this is just a part of your life periodically. If you can control your sleep, it’s crucial that you do. Turn off social media or the tv earlier to calm the brain down. Getting the 6-8 hours that you need is essential to longevity. Some of us can run off less sleep, and some need more, that determines our individual make up of our bodies. Get the sleep you know your body requires and wake up the next day fresh. Proper rest and sleep will give you a stable recovery, so then you can feel good and train hard tomorrow.

If you are about to come off a 12-week challenge or about to start a challenge, it is important to remember the above four main points for integrating back into your life. Keep firm with your new habits and hold on tight to the new lifestyle you want to lead.

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