SPEAKER_00 0:01

Hey team, welcome to week 12. 12 weeks in. Congratulations, you've made it. And I want to say that clearly before we get into anything else. Really, really well done. You may have started this program feeling a bit uncertain. Perhaps there was a lot of fear underneath it. Fear that you may not make it, fear that this might end up being like things you've tried before, but that didn't stick. You got to the end. And I know there might have been hard weeks along the way, weeks where life got in the way, where showing up was the last thing you felt like, but you did it anyway. And here is what I want you to understand about what you've just built. This isn't the finish line. It is the real first step into a way of living that will hopefully carry you forward for decades. I want you to picture yourself when you're 80. That version of you looking back. She's not going to remember whether the scale moved a certain number of kilos in these 12 weeks. She's going to remember where you started from and what you learned and how you've learned to take care of yourself properly and how you kept going. And that's what she would be proud of. The ripple effect that that's had on the rest of your life. So this is the final episode together in this program, and I want to make sure that it counts. Not with a summary of everything we've covered. You've had 12 weeks of lessons for that, but with something even more important, and that is a conversation around what happens now, around who you're becoming, and what this work is really for. So for our health track this week, we're talking about something super close to my heart, and I'm sure it is yours too, but eating with those you love. Because all of the knowledge in the world about protein and volume and hunger hormones, none of that matters. What only matters is how that fits into your real life. A life with your partner, with your children, with your family, sitting around the dinner table together, those beautiful, messy, happy moments of reality where we're feeding people we care about. So what we're going to talk about is how you integrate this within your life and how you move forward. Because over the last 12 weeks you've learned how to eat well for yourself. But real life doesn't happen in isolation. It happens around the table, with your partner perhaps, and with children perhaps, with the people you feed and care for every day. So the real question becomes, how do you keep living this way without it becoming complicated? Without cooking three separate meals or making food feel like a source of tension in the home? And the answer is more simple than most people think. And I'm going to go into some of those details now. Make sure to check the lesson in the app as well. The first one I want to talk about, the first thing you can do to integrate this into your home is to make sure that you're keeping your family favourites on the table. You don't need to cook a separate meal for everyone just to make this work. You just need to think about the portions and how to format that differently depending on everyone's goals. Your goals are not the same as your children's or your husband's. So what does that actually look like? And before we take a dive into that, there is one thing I want to point out, and it's really important to remember that your children, if you have children, their carbohydrate needs are very different to yours. Children need huge amounts of carbohydrates, and it's not about restricting those for kids. You might be moderating your own, but it's very different for them. They're growing, they're active, their brains and their bodies require that energy. So make sure you serve them large amounts, abundant amounts of whole grains, fruits, and starchy vegetables. So what does that look like in reality? It can still be burritos on the table. You can still have burritos in the menu for your week. Everyone can eat them. Yours just might become a burrito bowl with extra salad and a smaller portion of rice. While the kids have theirs in a wrap, exactly how they love it. Rice and all. If it's bolognese, for example, everyone eats the bolognese sauce. You might just load up your bowl with a couple more cups of steamed veggies and only have a smaller serve of pasta. While the kids eat their usual veggies, their usual pasta and amount of sauce. Enchilada night might look a little bit different where everyone might be still eating the same meal and you might have one enchilada with a large salad on the side with some extra mints in the salad. So you're still getting your protein goals, you're still getting your volume from the salad, and the kids are still eating their enchiladas. You've just stripped back some of the carbohydrates from your meal because you don't require as many. This way, nobody's eating a different meal, nobody feels singled out. The food on the table is exactly the same food. It's just balanced differently for each plate depending on what each body needs. This is the really good, same meal, different portions, and nobody has to think twice about it. Another key thing to incorporate healthy eating in the home is to involve the kids in the kitchen. Every young child can wash vegetables, they can stir a pot or help set the table. And when children help prepare the food, they're far far more likely to enjoy it and eat it. I found when my son took part in a year nine challenge whereby he had to cook dinners several uh over several weeks, that really got him involved in what what we were eating at the table and his pleasure for food really increased as a result. If you can get your kids involved in choosing what's on the menu for the week and then tweaking it to suit your goals, you'll find that you get a much more enthusiastic response. Another thing that's worth chatting about, because it really does change the relationship your children build with food, is the concept of dessert only being offered as a reward for finishing dinner. And this is something that I grew up with. And when we do this, children learn something we don't intend to teach them. That the main meal in front of them is something they have to get through in order to get the actual treat or the actual prize, which is the dessert. Over time, this can make children like their vegetables a lot less and view their sweets as more special, more desirable than they would have otherwise. So a simple shift that works well is serving a small portion of dessert alongside the meal. Maybe it's a couple of squares of chocolate rather than after it. And letting your child decide the order in which they like to eat. This works really well for young kids and toddlers specifically. I saw my cousin play play this out with her kids who have a wonderful relationship with food. And I always used to enjoy watching them nibble at their chocolate while also picking up broccoli and just enjoying all the different flavours in one go, not highly valuing the dessert over the vegetables, and over time that helped them to see the value in all food. And that's because when sweets are not held up as the reward at the finish line, they lose some of that forbidden fruit pull and the whole meal becomes just food rather than that food plus a hurdle to get to the prize. And alongside this, it's also really empowering to teach children how to check in with their own hunger and fullness in the same way that we've been practicing throughout this program. Asking them how their body feels while they're eating, are they, and at the end of the meal, are they still hungry or are they getting full? And would eating be a good choice or would eating more make them feel a bit uncomfortable? So this applies to treats, but it also applies to dinner. A child who learns to notice when they're satisfied, rather than simply eating until the plate or the packet is empty, is really building that skill that will serve them for life. And this has certainly been something that I've worked closely with my kids on. In particular, Maya had a really strong desirable attraction towards sweets, as we've spoken about with the pleasure trap. That makes total sense when we know what's happening in the pleasure centres of the brain when kids are exposed to these foods. But I didn't want her to feel that I had to hyper control it. So we would often talk about, okay, have another piece of cake, and then see how did that feel. And it was just a conversation that was sort of intriguing. And I would always talk about, oh, I think I just had a little bit too much. I feel a little bit sick now. Or perhaps I'm still a bit hungry, I might just have a slither more. And that both options are allowed. And the more I talked about it and the more I asked her to inquire with herself how she was feeling, the more empowered she became over time. And now I'm always really proud of my kids when they know if they've had enough and and they finish when they've had enough. And they don't have any shame about that. And you don't need to make this into a big lecture. It's just a simple question here and there, just asking with curiosity rather than with control. And that teaches them to trust their own body signals rather than the external rules about how much they should and shouldn't eat. And as the children are exposed to more nutrition knowledge over time, you can really help them to understand that you know fiber plays an important part in making sure you get all the nutrients you need. You can find fiber in all of these things. Protein is really important to repair your cells and to help you to get strong and build muscle. Protein also helps you feel full and you share that information with the kids and then they understand what all these different foods are doing for them and how they're contributing to their well-being. And it makes it more enticing for them to eat that. So with that in mind, it really is important to try and eat together as a family as often as you can, turning off the screens, putting phones away, and let the meal be a place for connection. And the research on this is really clear that families who eat together regularly have children that are healthier, have healthier eating patterns and stronger family bonds as well. Of course, logistically it might not be able to be every night, and it doesn't have to be. Even just once or twice a week really can make a meaningful difference. So as always, your health track lesson is in the app this week with 10 practical tips for making this work with your family in real life. So please read it and know that everything you've learned across the 12 weeks is not just for you, but it really does ripple outward to everyone you love and everyone around you. Now onto your mindset track for this week. And before I hand over to Peter, I just want to take a quick moment to acknowledge that 12 weeks ago you made a decision not just to start this program, but to really invest in yourself and to show up for your health in a way that required you to do something that required your time, your attention, your courage, your energy and consistency. And here is what I want you to understand about that decision. It's not just a 12-week decision, it's a forever decision. Because the habits that you've built and the knowledge that you've gained, the relationship you've started to build with your body, none of that disappears when this program ends. It really does come with you. And the most significant change across these 12 weeks is not the one that's happening in your body, but it's the one that's happening in your mind. It's the way that you think about food has shifted, the way you talk to yourself and your body has shifted, the way you respond to a hard week, instead of abandoning everything, you come back to yourself and you take care of yourself. That's the change that I hope really lasts out of this program. And there is a concept in psychology called self-efficacy, that is your belief in your ability to succeed. Research consistently shows that self-efficacy is one of the strongest predictors for long-term behavior change. And the most powerful way to build self-efficacy is through evidence. Evidence that you can do hard things, evidence that you can keep going when it's difficult, and evidence that you're someone who follows through. And that's what you've been doing. You've been building that evidence for 12 weeks. Every time you planned your meals when you didn't feel like it, every time you chose protein over convenience, every time you came back after a hard week without drama or self-blame. Every one of those moments was a vote for your new identity. And now those votes have accumulated into something real. So take that with you, not as pressure to be perfect forever, but as confidence that you are capable, you can do hard things, and you have proven it already. And whatever comes next, you have the foundation to handle it. Now, onto Peter, who has something else she wants to share with you before we close out.

SPEAKER_01 13:51

Hey team, it's Peter here. First and foremost, I want to say congratulations. You made it to week 12 and that is genuinely worth celebrating. You might have walked in feeling like this would not stick. Maybe you've started things before and they fizzled out by week three or four. If that's you, I want to point something out. Here you are, still showing up. Perhaps you've noticed some invisible wins along the way. The ones that don't show up on the scale but matter just as much. More energy to get through your day, sleeping better at night, getting up off the floor without thinking about it, carrying the shopping in without stopping halfway. We see it in the gym all the time. Confidence goes up, and once that happens, you start believing in your own ability to do bigger things, to set even greater goals for yourself. Not because someone told you to, but because you have proven to yourself that you can. So my advice as you move into whatever comes next, keep showing up. Even on the days you don't feel like it. That is genuinely the whole secret, nothing fancier than that. So once again, well done, and I look forward to seeing you on the gym floor soon.

SPEAKER_00 14:56

Thanks, Peter, and that really is some great advice. So often we forget to celebrate the invisible wins. And that ties really nicely into your action track for this week. We've got two things. First, complete your reflection questionnaire before you have your check-in with your coach. So take some time to really sit with the questions in the questionnaire. Think about what's contributed to your success, what you're proud of, how your life has changed. Take the time with it because it really is a valuable part of the process. And it means that when we do get together for our final check-in, we've got some deeper work that we can discuss rather than starting from scratch. So make sure you've booked in your final check-in with your coach if you haven't done that already. Because this is where we will go through those responses and also complete your progress photos and measurements if you choose to do those as well. Secondly, I want you to take some time to look forward and to think about what the next chapter looks like. If you're still working towards your goal, it's about recommitting to the next phase with fresh energy. That means going back to your why, thinking about your values, looking at those worksheets and reminding yourself why this matters. If you've reached your transformation goal, then speak to your coach about what maintenance looks like and how to build on what you've achieved. Either way, do not let the end of this program be the end of your momentum. Let it be the beginning of the next exciting phase, the next exciting goal to strive towards. So your actions this week is to complete your questionnaire, book in your final check-in, and think forward to what's ahead. Because it's often when we're on the journey that gives us the most fulfillment rather than when we reach the final destination. So, how can you get back on the journey? How can you start taking steps again to continue to grow and evolve and become the best version of you? So well done, that's it, team. 12 weeks done. That's a wrap. And I want to close with something I genuinely believe. This program was never about 12 weeks. It was about building the version of you who does not need a program to take care of herself. The version of you who is empowered with knowledge and experience, who knows how to nourish her body, who knows how to get back on track after a hard week, who knows how to rest, and who knows her health is worth the time and attention that it requires. That version of you exists now. She's been showing up for the last 12 weeks. She's not a future goal. She is who you already are. So keep nourishing her, keep building her, keep showing up for her. Being part of your journey has meant a great deal to us. So from Peter and I, thank you. Truly. And we can't wait to celebrate with you soon.