Goodlife 12 Week Challenge Essay

This Year's 12 Week Challenge Is Underway.

Stay tuned for next year's challenge.

If it doesn't challenge you, it won't change you, so make 2018 the year you commit to taking your good and making it great.

Our exercise and nutrition plan has helped more than 70,000 people achieve their health and fitness goals, all the while transforming their minds and bodies - proof that it really works.

We understand that your goals are as unique as you are, so whether you're on a mission to lose weight, tone up, break a fitness plateau, prepare for a fitness competition or simply adopt some healthier habits - the 12 Week Challenge will equip you with the tools and support you need to not only achieve results, but maintain them too!

With two different categories to choose from, no matter your age, fitness level or previous experience in the gym, we've got a challenge that will feel like the perfect fit.

Transformation is perfect for those first time challengers who are looking to learn the fundamentals of good training and nutrition, while Fitter Faster Stronger is for the competitive and advanced gym-goers who want to reach a new level of engineered performance.

You've got to give it everything you've got to get everything you want... become the person you've always wanted to be with the Goodlife 12 Week Challenge.

Starts February 10th (February 9th for City Clubs).



Your best is yet to come.

Perfect for first timers, the Transformation 12 Week Challenge will provide you with the education and support you need to create serious change in both your body and your mind. You'll gain access to weekly group workouts, dietician approved meal-plans and easy-to-follow shopping lists that will help keep you inspired and motivated on every step of the way. 

Rise to the challenge and you'll receive: 

  • Weekly workout program 
  • Meal plans & recipes 
  • 2XU training singlet 
  • Before & after photos 
  • Body composition and measurements 
  • Weekly group training sessions 
  • Online community forum 
  • Mega workout events 
  • Awards and prizes 
  • Discounted Gala Dinner tickets 


Easy doesn't challenge you

Perfect for the experienced member who's looking to boost endurance or break through a fitness plateau, Fitter Faster Stronger will help you reach a new level of engineered performance. The functional training program will push experienced contenders and help improve fitness, speed, agility, flexibility and endurance. 

  • Fight for a fitter you and receive:
  • 2XU training singlet
  • Leaderboard tracking 
  • Before & after photos 
  • Body composition & measurements 
  • Weekly group training sessions 
  • Mega workout events 
  • Online community forum 
  • Awards and prizes
  • Discounted Gala Dinner tickets 

Which level do you fit into?

All levels complete the same workout, however exercises and loads will vary. Each WOW can be tailored by your trainer to your individual ability and experience. Choose from one of three levels so you can compete in the infamous WOWs (Workouts of the Weeks) against those with similar fitness, drive and dedication:

Novice - For first or second time challengers with an intermediate fitness level.

Standard - For repeat challengers with an intermediate to advanced fitness level.

Masters - For challengers aged 40 years and over (Note: these members can still choose to compete in Novice and Standard).



*12 Week Challenge is only available to current Goodlife members. Not a member yet? Click here for a free 5 day trial.

5 Tips To Win The 12 Week Challenge

This isn't our Brand Ambassador's first 12 Week Challenge rodeo. In 2013, mum of two Jess Connelly dropped 11kg to win the Transformation category for her club and then backed it up by topping the leader board for Queensland in the Fitter Faster Stronger category earlier this year.

Currently competing in her third Challenge, if you follow her advice you too could find yourself on stage at the 12 Week Challenge dinner showing off your hot new bod, with a trophy and giant cheque in hand!

We're now half way through Goodlife's 12 Week Challenge and I'm sure many of you are starting to see some amazing results.

You're probably pushing your mind and body to limits you never thought possible and starting to feel pain and muscle soreness that you may not have experienced before. This Challenge is a tough one and takes dedication and determination, so just remember that the moment you want to quit, is the moment you need to keep pushing to achieve the best results!

I started my health and fitness journey with Goodlife Health Clubs 18 months ago when I signed up for my first 12 Week Challenge, competing in the Transformation category. Over the 12 weeks I found myself on a roller coaster of emotions. I had a complete overhaul of my diet, became educated about nutrition and commenced a training program that has completely changed my life.

I can honestly say that I found the first four weeks the hardest. I was so excited to get started but was still relatively new to the whole 'gym scene' and some would say I was a little impatient when it came to seeing my weight loss on the scales.

However, I stuck to my training program, was diligent and consistent with my nutrition and at the six week point my results were not only apparent to me, but also to my trainer and fellow gym buddies.

From personal experience I know the 12 Week Challenge will be full of ups and downs and require commitment and sacrifices, but it will be so worth it in the end. Remember why you started, stay focussed and give yourself no other option than to succeed! Here are my top 5 tips to staying motivated:

1. Be prepared with your food

When it comes to your diet, if you fail to plan then plan to fail. Put time aside every weekend to prepare your lunches for the following week. I like to do this on Sunday afternoon and then again on Wednesday night. To stop myself from caving to sugar cravings or reaching for an unhealthy snack, I always make sure my fridge is full of hard boils eggs, my healthy breakfast muffins, shaved turkey from the deli, oven roasted chicken breast and sweet potato. If you emptied out my handbag you'd also find a banana, almonds and a protein shake, just so I'm prepared if hunger strikes when I'm away from home!

2. Book your training sessions in like an appointment

Make training your non-negotiable. This may require some juggling and a few sacrifices, but having your health and fitness as a priority will be one of the best decisions you'll ever make. It's crucial to find the time to look after your health.Your family and friends will understand.

3. Do it for YOU!

Rather than having your focus set on being a certain weight or certain size by the end of the 12 weeks, look at the Challenge as the first step in the right direction to becoming the best possible version of yourself, for you! As a mum, a wife, a business owner and working full time, I always found myself doing things for everyone else. That all changed when I joined the gym and made a promise to myself to find the time to add my own health and fitness to the list of priorities. I didn't want to let myself down and I can honestly say that I am so proud of everything that I have achieved over the last 18 months.

4. Join in on the group fitness sessions and activities provided throughout the 12 Week Challenge

This is a great opportunity to get an extra training session in each week and meet like-minded people on the same health and fitness journey and I guarantee you'll end up keeping each other motivated by sharing stories and swapping recipes. Make sure you take advantage of the before, halfway and final measurements, too. Progress photos are a great way to see how far you've come and a sure-fire way to give you am extra boost of motivation.

5. Don't be afraid to have a rest day

I found that the weeks where I lost the most weight or noticed the biggest changes in my body were when I trained smart and hard, ate right but gave my body the chance to rest and recover. Thanks to the advice and coaching from my trainer, I quickly realised that I needed to allow my body the time to repair in order for me to get the best results. Your body will love you for it and you'll return to the gym the next week feeling fresh and stronger than before!

I am not a personal trainer or fitness professional, I'm just like you - a normal person trying to make a positive change by living a healthy and active lifestyle. I'm still learning about nutrition and trying new training techniques and I am so passionate about what the 12 Week Challenge program has to offer. It has honestly changed my life and I can't wait to see all the new success stories that come out of this round.


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