12WBT

LEAN & STRONG

PROGRAM
Here's a taste of what 12WBT is all about!

INCLUDES
Weekly Meal Plan Pg 1
Breakfast: Baked Eggs, Italian Style Pg 2
Lunch: Chicken & Guacamole Wrap Pg 3
Dinner: Spinach & Ricotta Cannelloni Pg 4
Dessert: Chocolate Puddings Pg 5
Cardio Workout Pg 6
Toning Workout Pg 8
 EXAMPLE MEAL PLAN
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Berry Muesli Banana Bruschetta Porridge with Berry Muesli Banana Bruschetta Baked Eggs, Italian Bacon & Egg Roll
Cinnamon Apples Style

Lunch

Roasted Mushroom, Rare Roast Beef, Wasabi & Soy Shredded Slaw, Spaghetti with Leftover’s with Salad Broccoli & Mushroom
Spinach, Asparagus & Avocado & Cottage Marinated Salmon Cheese & Black Red Sauce Rice Cakes
Ricotta Wrap Cheese Wrap with Noodles Bean wrap

Dinner

Lamb with Spiced Rice Wasabi & Soy Chicken & Leek Pie Spaghetti with Red Bean Nachos with Treat Meal Beef Pad See Ew
Marinated Salmon with Mushy Peas Sauce Chilli Guacamole
with Noodles

Tip #1 Are you vegetarian, gluten-free or lactose-free? Tip #2 Filled with dread at the thought of shopping?
Customise your plans:
Or just don’t like a particular meal? My plans are Every week an automated shopping list is • 8 dietary preferences
100% customisable with over 900 recipes to chose generated for your meal plan, you can then • Time saver plans
• Cooking for 1 plans
from! I also provide family and freezer friendly choose to have it delivered right to your door
• Family friendly recipes
meals, to suit all the busy mums out there. by our partner Woolworths! • Budget friendly recipes
 BREAKFAST
Baked Eggs,
Italian Style
2 SERVES
15 MIN PREP
30 MIN COOKING
382 CAL / SERVE
INGREDIENTS
• 2 Tomato (334g), chopped
• 1 Zucchini (101g), finely chopped
• 1/2 Red Capsicum (78g), finely
chopped
• 1 Cloves Garlic (3g), crushed
• 2 Teaspoons Olive Oil (10g)
• 8 Kalamata Olives, Pitted (24g)
• 4 Cage Free Eggs (236g)
• 40g Reduced Fat Cheddar, grated
• 1/4 Cups Basil Leaves (10g)
• 1 Slices Wholemeal Mountain
Bread (25g)
METHOD
1 Preheat oven to 190°C. Line
a large baking tray with non-
stick baking paper. Scatter over
tomatoes, zucchini, capsicum and
garlic. Drizzle with oil and toss to
coat.
2 Roast vegetables for 20
minutes or until almost tender.
Remove from oven and reduce
temperature to 180°C.
3 Mix olives with vegetables
and divide mixture between
two ovenproof dishes. Make 2
indentations in mixture in each
dish. Crack an egg into each
indentation, and sprinkle cheese
over.
4 Bake for 8-10 minutes or until
eggs are just set. Top with basil
leaves and sprinkle with freshly
ground black pepper. Serve with
mountain bread.
Mish Tips
*meal
Breakfast is an important
of the day, however
I know that some people
struggle for time or are just not
hungry in the morning. With
over 100 breakfast options to
choose from, you can tailor
your meal plans to suit your
lifestyle and needs - no more
excuses!
Nutritional Information
Per Serve*
Calories 382 // Protein 25.0g //
Fat Total 24.7g // Fat Saturated
7.4g // Carbohydrates 13.1g //
Sugars 6.8g // Sodium 520.0mg
// Dietary Fibre 5.0g
(-^) High in Protein
(^-) Low in Carbohydrates
ALL RECIPES ARE WRITTEN FOR CONVENTIONAL
OVENS. IF YOU HAVE A FAN-FORCED OVEN, PLEASE
DECREASE THE STATED TEMPERATURE BY 20°C
COPYRIGHT 2014 12WBT TRADING P/L THIS
MATERIAL IS NOT TO BE COPIED, TRANSFERRED
OR OTHERWISE REPRODUCED OR RE-PURPOSED
WITHOUT EXPRESS PRIOR WRITTEN PERMISSION
FROM MICHELLE BRIDGES ONLINE. THIS PROGRAM
IS ALL ABOUT HONESTY AND INTEGRITY. PLEASE
RESPECT THE TERMS OF THE SITE, AND REMEMBER
THAT THESE PROGRAMS ARE FOR YOUR PERSONAL
USE ONLY.
NUTRITIONAL INFORMATION PROVIDED ON 12WBT
IS TAKEN FROM THE FOOD STANDARDS AUSTRALIA
NEW ZEALAND (FSANZ) NUTTAB 2010 GUIDE TO
NUTRIENT CONTENT. REFER TO SITE TERMS &
CONDITIONS FOR FURTHER INFORMATION.
Page 2 of 9
 LUNCH

Chicken &
Guacamole Wrap Mish Tips
*person
If you’re not a morning
Wraps make a great meal for a busy day! and don’t always have
time to prepare lunch, chose
my ‘Time Saver’ meal plan. On
2 SERVES this plan you will prepare your
lunch the night before while
10 MIN PREP TIME
cooking dinner...allowing more
398 CAL / SERVE
time for a sleep in!

INGREDIENTS
• 4 Pieces Wholemeal Mountain
Bread (100g)
• 130g Avocado
• 4 Leaves Cos Lettuce (20g)
• 1 Tomato (167g), finely chopped
• 1/2 Red Onion (73g), thinly sliced
• 150g Grilled Lean Chicken Breast,
shredded
• 1/4 Cups Fresh Coriander (10g)
Nutritional Information
Per Serve*
Calories 398 // Protein 29.7g //
Fat Total 17.0g // Fat Saturated
4.0g // Carbohydrates 28.3g //
Sugars 5.9g // Sodium 292.0mg
METHOD // Dietary Fibre 7.3g
1 Cut each mountain bread in half.
Spread each piece with avocado. (-^) High in Protein
2 Top with lettuce, tomato, onion, (^-) Low in Carbohydrates
chicken and coriander. Add a (-^) High in Fibre
splash of Tabasco. (^-) Low In Sodium
3 Roll up to enclose filling and
serve.
ALL RECIPES ARE WRITTEN FOR CONVENTIONAL
OVENS. IF YOU HAVE A FAN-FORCED OVEN, PLEASE
DECREASE THE STATED TEMPERATURE BY 20°C

• 2 Drops Tabasco Sauce (1g)

COPYRIGHT 2014 12WBT TRADING P/L THIS

MATERIAL IS NOT TO BE COPIED, TRANSFERRED
OR OTHERWISE REPRODUCED OR RE-PURPOSED
WITHOUT EXPRESS PRIOR WRITTEN PERMISSION
FROM MICHELLE BRIDGES ONLINE. THIS PROGRAM
IS ALL ABOUT HONESTY AND INTEGRITY. PLEASE
RESPECT THE TERMS OF THE SITE, AND REMEMBER
THAT THESE PROGRAMS ARE FOR YOUR PERSONAL
USE ONLY.
NUTRITIONAL INFORMATION PROVIDED ON 12WBT
IS TAKEN FROM THE FOOD STANDARDS AUSTRALIA
NEW ZEALAND (FSANZ) NUTTAB 2010 GUIDE TO
NUTRIENT CONTENT. REFER TO SITE TERMS &
CONDITIONS FOR FURTHER INFORMATION.

Page 3 of 9
 DINNER

Spinach & Ricotta

Cannelloni Mish Tips
*youThere will be times when
won't be able to stick to
You can still enjoy cannelloni – just ditch the béchamel sauce and
your meal plan 100%, that's
stick to the correct portion serves.
just life! Members get access
to nutrition videos that give
6 SERVES
advice on how to make healthy
30 MIN PREP TIME choices in those situations, as
40 MIN COOKING well as tips and tricks to help
365 CAL / SERVE you become a whizz in the
kitchen.

INGREDIENTS
• 2 Packets Frozen Spinach (500g),
thawed
• 500g Reduced Fat Ricotta
• 2 Cloves Garlic (6g), crushed
• 120g Reduced Fat Cheddar, grated
• 700g Passata
• 18 Tubes Cannelloni Pasta Tubes
(200g)
• 3 Handfuls Rocket (120g)
METHOD
1 Combine spinach, ricotta, garlic
and 40g of grated cheese in a
bowl. Season with freshly ground
black pepper.
2 Preheat oven to 180C. Pour a little
passata over base of a 20cm x
30cm baking dish.
3 Fill cannelloni tubes with spinach
mixture, using the end of a spoon
to push mixture through. Place
Nutritional Information
Per Serve*
Calories 365 // Protein 22.7g //
Fat Total 13.5g // Fat Saturated
7.9g // Carbohydrates 33.7g //
Sugars 9.4g // Sodium 588.1mg
// Dietary Fibre 7.0g
(-^) High in Protein
(^-) Low in Carbohydrates
(^-) High in Fibre
ALL RECIPES ARE WRITTEN FOR CONVENTIONAL
OVENS. IF YOU HAVE A FAN-FORCED OVEN, PLEASE
DECREASE THE STATED TEMPERATURE BY 20°C

• 2 Teaspoons Balsamic Vinegar filled tubes in baking dish.

(10g) 4 Pour over remaining passata and
sprinkle with remaining grated
cheese. Bake for 35 minutes.
5 Sprinkle rocket with balsamic
vinegar and serve with cannelloni.
COPYRIGHT 2014 12WBT TRADING P/L THIS
MATERIAL IS NOT TO BE COPIED, TRANSFERRED
OR OTHERWISE REPRODUCED OR RE-PURPOSED
WITHOUT EXPRESS PRIOR WRITTEN PERMISSION
FROM MICHELLE BRIDGES ONLINE. THIS PROGRAM
IS ALL ABOUT HONESTY AND INTEGRITY. PLEASE
RESPECT THE TERMS OF THE SITE, AND REMEMBER
THAT THESE PROGRAMS ARE FOR YOUR PERSONAL
USE ONLY.
NUTRITIONAL INFORMATION PROVIDED ON 12WBT
IS TAKEN FROM THE FOOD STANDARDS AUSTRALIA
NEW ZEALAND (FSANZ) NUTTAB 2010 GUIDE TO
NUTRIENT CONTENT. REFER TO SITE TERMS &
CONDITIONS FOR FURTHER INFORMATION.

Page 4 of 9
 DESSERT
Chocolate
Puddings
2 SERVES
25 MIN PREP TIME
15 MIN COOKING
179 CAL / SERVE
INGREDIENTS
• 1g Olive Oil Spray
• 2 Teaspoons Cocoa Powder (6g)
• 20g Fresh Dates, chopped
• 3 Teaspoons Margarine (15g)
• 15g Dark Chocolate, chopped
• 1 Cage Free Eggs (59g), lightly
beaten
• 1 Teaspoons Plain Flour (3g)
METHOD
1 Preheat oven to 180°C. Spray
two 1/3 cup capacity shallow
ramekins with oil. Use half the
cocoa powder to dust insides
of the ramekins. Shake out any
excess.
2 Combine dates and 2 tablespoons
boiling water in a small heatproof
bowl. Add margarine and
chocolate. Microwave on high for
40 seconds. Stir until chocolate
and margarine have melted. Cool
slightly.
3 Stir in egg, mixing well. Stir
in combined sifted flour and
remaining cocoa. Stir until
smooth. Spoon mixture into
prepared ramekins, and place
into a small baking dish. Pour
enough boiling water into the
baking dish to come halfway up
the sides.
4 Bake for 10-15 minutes. The
mixture should be just cooked on
top but still feel a little squidgy in
the center. Remove from the dish
and stand for 2 minutes. Serve
dusted with a tiny amount of
cocoa if you like.
Mish Tips
*lowThis looks too good to be
calorie right? Wrong!
Sometimes it’s hard to know
the amount of calories that are
in our meals, thankfully 12WBT
takes care of this for you.
However, if you’re still curious,
12WBT members have access
to an extensive calorie and
nutrition guide.
Nutritional Information
Per Serve*
Calories 179 // Protein 4.9g //
Fat Total 12.1g // Fat Saturated
3.6g // Carbohydrates 14.2g //
Sugars 10.7g // Sodium 110.1mg
// Dietary Fibre 1.7g
(^-) Low in Carbohydrates
(^-) Low In Sodium
ALL RECIPES ARE WRITTEN FOR CONVENTIONAL
OVENS. IF YOU HAVE A FAN-FORCED OVEN, PLEASE
DECREASE THE STATED TEMPERATURE BY 20°C
COPYRIGHT 2014 12WBT TRADING P/L THIS
MATERIAL IS NOT TO BE COPIED, TRANSFERRED
OR OTHERWISE REPRODUCED OR RE-PURPOSED
WITHOUT EXPRESS PRIOR WRITTEN PERMISSION
FROM MICHELLE BRIDGES ONLINE. THIS PROGRAM
IS ALL ABOUT HONESTY AND INTEGRITY. PLEASE
RESPECT THE TERMS OF THE SITE, AND REMEMBER
THAT THESE PROGRAMS ARE FOR YOUR PERSONAL
USE ONLY.
NUTRITIONAL INFORMATION PROVIDED ON 12WBT
IS TAKEN FROM THE FOOD STANDARDS AUSTRALIA
NEW ZEALAND (FSANZ) NUTTAB 2010 GUIDE TO
NUTRIENT CONTENT. REFER TO SITE TERMS &
CONDITIONS FOR FURTHER INFORMATION.
Page 5 of 9
 60
LEAN & STRONG
mins
LEGS & ABS
Your Workout
Step 1: Warm up 5
mins

Skipping Squat Squat Jump

3 minutes 20 reps 20 reps

Tip #1
Step 2: Workout 35
mins Choose where and
when you workout!
This workout is
Sumo Squats - Pulses designed to be done
Squat (Barbell)
15 reps x Weight 5 - 10kg outdoors, however
8 reps x Weight 25 - 30kg
you can also choose
workouts for home or
Compound Set 3x at the gym.

Tip #2
Squat Jump
Sumo Squat 8 reps
8 reps x Weight 20 - 25 kg Perfect form is the
path to stronger
muscles! If you can
Compound Set 3x lift the recommended
weight with perfect
technique, then
increase the weight/
load on the very
Lunge - Static Lunge - Static
next set.
10 reps x Weight 6 - 10 kg 10 reps x Weight 6 - 10 kg

Drop Set 3x Tip #3

For those of you who
like to workout with
an instructor, you’ll
Step Up love my workout
3 Sets x 10 reps each side x Weight 5 - 10kg videos! It’s like a
group fitness class in
the comfort of your
own home!

COPYRIGHT 2017 12WBT TRADING

Inner Thigh Raise
Outer Thigh Raise
20 reps each side 20 reps each side
Mini Circuit 2x
P/L THIS MATERIAL IS NOT TO
BE COPIED, TRANSFERRED OR
OTHERWISE REPRODUCED OR
RE-PURPOSED WITHOUT EXPRESS
PRIOR WRITTEN PERMISSION FROM
Clams
MICHELLE BRIDGES ONLINE. THIS
8 reps PROGRAM IS ALL ABOUT HONESTY
AND INTEGRITY. PLEASE RESPECT THE
TERMS OF THE SITE, AND REMEMBER
THAT THESE PROGRAMS ARE FOR
YOUR PERSONAL USE ONLY.

Page 6 of 9
 60
LEAN & STRONG
mins
LEGS & ABS
Step 3: Abs 10
mins

Plank (Toes)
1 minute

Side Plank
45 reps each side

Repeat Circuit 2x
Reverse Plank
30 secs

Side Plank - Raise

12 reps each side

Step 4: Stretch 10
mins

Back Twist Stretch Glute Stretch

20 secs each side 20 secs each side

Hamstring Stretch (Lying) Inner Thigh Stretch

20 secs each side 20 secs each side

Quadricep Stretch Calf Stretch

20 secs each side 20 secs each side

Neck Stretch Shoulder Stretch

20 secs each side 20 secs each side

Hip Flexor Stretch Tricep Stretch

20 secs each side 20 secs each side COPYRIGHT 2017 12WBT TRADING
P/L THIS MATERIAL IS NOT TO
BE COPIED, TRANSFERRED OR
OTHERWISE REPRODUCED OR
RE-PURPOSED WITHOUT EXPRESS
Chest Stretch PRIOR WRITTEN PERMISSION FROM
20 secs MICHELLE BRIDGES ONLINE. THIS
PROGRAM IS ALL ABOUT HONESTY
AND INTEGRITY. PLEASE RESPECT THE
TERMS OF THE SITE, AND REMEMBER
THAT THESE PROGRAMS ARE FOR
YOUR PERSONAL USE ONLY.

Page 7 of 9
67
LEAN & STRONG
mins
CHEST, BICEPS & ABS
Your Workout
Step 1: Warm up 4
mins

Power Walking Push Up - (Knees)

3 minutes 30 reps

Step 2: Workout 55
mins

Chest Press (Incline)

3 Sets × 8 reps × Weight 17.5-25 kg

Tip #1
If you’re in a hurry
Chest Press - Dumbbells and can’t fit in a full
8 reps × Weight 8 - 12.5 kg workout, we have 130
express workouts that
Drop Set 3x
will burn calories and
get results in under
Chest Press - Dumbbells 30min!
3 Sets × 8 reps × Weight 5 - 8 kg

Tip #2
Push Up - Clap
8 reps Work to the best of
YOUR ability. Start
Compound Set 3x easy and build up as
your fitness improves.
Chest Flys- Dumbbell
8 reps x Weight 4 - 7 kg
Tip #3
Wish you could watch
Bicep Curl a demonstration of
8 reps × Weight 4 - 7 kg these exercises? On
the 12WBT site you
Compound Set 3x can! We’ve got over
400 videos showing
Crunch Reverse you how to do every
15 reps exercise.

COPYRIGHT 2017 12WBT TRADING

Bicep Curl - Hammer P/L THIS MATERIAL IS NOT TO
BE COPIED, TRANSFERRED OR
8 reps × Weight 4 -7 kg OTHERWISE REPRODUCED OR
RE-PURPOSED WITHOUT EXPRESS
PRIOR WRITTEN PERMISSION FROM
Drop Set 3x MICHELLE BRIDGES ONLINE. THIS
PROGRAM IS ALL ABOUT HONESTY
AND INTEGRITY. PLEASE RESPECT THE
Crunch - Reverse TERMS OF THE SITE, AND REMEMBER
8 Sets × Weight 3 - 6 kg THAT THESE PROGRAMS ARE FOR
YOUR PERSONAL USE ONLY.

Page 8 of 9
67
LEAN & STRONG
mins
CHEST, BICEPS & ABS
Leg Lift - Double
15 reps

Super Set 3x

Bicep Curl - 21s

2 sets x 21 reps x Weight 10 - 15 kg

Skipping
3 minutes

3 Step Side Run

1 minute

Step 3: Abs 4
mins

Leg Lift - Double

15 reps

Scissor Crossover
Mini Circuit 2x
30 reps alternate L/R

Crunch - Reverse
15 reps

Step 4: Stretch 4
mins

Lower Back Stretch Back Twist Stretch

20 secs 20 secs each side

Neck Stretch Shoulder Stretch

20 secs each side 20 secs each side
COPYRIGHT 2017 12WBT TRADING
P/L THIS MATERIAL IS NOT TO
BE COPIED, TRANSFERRED OR
OTHERWISE REPRODUCED OR
Chest Drop Stretch RE-PURPOSED WITHOUT EXPRESS
20 secs PRIOR WRITTEN PERMISSION FROM
MICHELLE BRIDGES ONLINE. THIS
PROGRAM IS ALL ABOUT HONESTY
AND INTEGRITY. PLEASE RESPECT THE
TERMS OF THE SITE, AND REMEMBER
THAT THESE PROGRAMS ARE FOR
YOUR PERSONAL USE ONLY.

Page 9 of 9
Now that you’ve had a taste of what
12WBT is all about, there’s no time
like the present to get on board for
our next round.

My program is all about helping you find the right balance

of food and exercise, to make sure you are living the
best version of yourself possible.
Remember, fate has nothing to do with it. Intention, choice,
decisions; these are the things that make a difference.
So join me and my team to become a healthier, happier
and stronger you.

Mis� Xx