Youāve made it to Week 12ā¦ and thatās something to be seriously proud of.
This week is all about reflection, taking the time to look back on how far youāve come, not just physically, but mentally and emotionally too.
Here are a few prompts to help guide your reflection:
ā¢ What has been your biggest win over the past 12 weeks?
ā¢ What habits have you built that you want to carry forward?
ā¢ What challenges did you overcome that once felt impossible?
ā¢ How has your mindset around training, nutrition, or yourself changed?
ā¢ What are you most proud of - beyond just the scales or photos?
Remember, this journey was never just about the end result, itās about who youāve become along the way.
After photo submissions are now LIVE in your Members Hub!
Make sure you get yours uploaded before the 31st - donāt miss the chance to celebrate your progress and hard work.
Iām really happy I took part in the challenge! Itās not gone perfectly but Iām proud I got back on track quickly when things didnāt go to plan Iām ready to keep up with the good habits Iāve built throughout the rest of the year such as steps, protein, going to the gym and would love to do the challenge again next year At the start of this year I was so uncomfortable in the gym, now Iām going consistently 4 times a week and trying new exercises regularly! Thanks everyone for lovely support
Biggest win was 1000% getting my self confidence back
Challenges were getting back into the good habits took me a two to three weeks to do so
Since last years 12week I havenāt been staying as good as I had in turn put on what I lost
Most proud of actually getting back on track and the self confidence and feel good about myself again
This 12-week journey has honestly felt like finding my way back to myself. Before 2020, I was consistent, active, and had a healthy balanceābut between pregnancy, lockdown, and the chaos of family life, those habits slowly disappeared. Training stopped, nutrition became about convenience, and I was stuck in a cycle of short-term fixes for holidays, never truly feeling comfortable or settled in myself.
What Iām most proud of is breaking that cycle. This challenge helped me rebuild not just my routine, but my identity. Iāve proven to myself that I can prioritise my health again, even with two kids, husband and a busy schedules. The biggest shift has been moving away from āall or nothingā thinking and learning how to create sustainable habits that actually fit my life.
A huge win has been the support from my familyātheyāve recognised that Iām not just the one holding everything together, but that I need time, energy, and care too. Thatās been a massive mindset shift for all of us!
I feel stronger, more in control, and far less stuck in that constant stress mode. This really isnāt just about weight or photosāitās about feeling like me again, and thatās something Iām determined to carry forward long after these 12 weeks.
I appreciate everyone thatās been in the forum sending support and encouragement, what a wonderful bunch of supportive individuals!!
Ive connected with some others on the challenge and im sure they will help me stay accountable after it too.
I love the way the challenges have helped me focus on smaller things at a time and ive tried to keep each one going as the weeks have added another focus.
Hydration, steps, tracking my food, protein, getting in my workouts every day I planned to ā¦
Ive got my self back on track and good habits back in place.
Thank you per4m and to everyone one in here who has helped me too.
I believe weāve all won on this challenge, everyone has put 110% effort in and you can see this.
Iāve really enjoyed my journey with per4m. My knowledge has grown thanks to everyone sharing their tips and tricks and I really appreciate that there was times I thought Iād lost it, but glad I got back on track
I canāt wait to continue my journey ready for my holiday in June
Thank you again everyone hope to stay in touch on insta and carry on helping each other
My biggest win over the past 12 weeks has been the fact that I have been consistent with my diet steps, cardio and training, and Iām really happy with how far I got during that time. Especially with having to dealing with multiple social occasions. I still got back on track straight after and 1 day doesnāt define the 12 weeks.
After my birthday in September last yearI did fall off a bit, but instead of seeing that as failure, Iām looking at the bigger picture. Iāve proven to myself that I can stick to the plan and make progress.
One habit Iāve definitely built is being more aware of my nutrition and staying disciplined with training when Iām focused. Thatās something I want to carry forward as I continue.
I think the biggest mindset change for me is understanding that progress isnāt about being perfect all the time ā itās about getting back on track and continuing forward. Iām proud of the progress Iāve made so far, and Iām planning to continue dieting until I reach the level of leanness Iām aiming for
Taking part in this competition was both challenging and amazingā
before the competition, my fitness level was not great , my diet and training lacked structure. I often trained inconsistently and didnāt pay much attention to my nutrition . My main goal was to lose body fat while increasing muscle , as well as improving my overall fitness and discipline. I also wanted to prove to myself that I could stay consistent over a set period of time.One of the biggest lessons I learned was the importance of consistency over perfection. Small, daily efforts make a big difference,during the competition I faced a couple challenges. There were times when motivation was extremely low, and sticking to my diet was difficult, especially during gigs and night with friends and work , I also experienced periods where my progress slowed down, which was frustrating. But I overcame these challenges by staying focused on my goals and maintaining discipline, even when I didnāt feel motivated
Overall, I am proud of what I achieved during this competition. If I were to do it again, I would focus even more on recovery and planning ahead . Moving forward, my goal is to continue building muscle while maintaining a healthy and sustainable lifestyle.
Thankyou for everything Per4m team and everyone who showed support
2 women that i dont know, have complimented me today in the gym, while I was working out
It takes a few seconds to say something kind and change some ones day. so im going to pass on the kindness and compliment some one else in the gym before I leave this morning
Mabey we should all see how many strangers we can pass on the good vibes to x
Iām so extremely grateful I decided to complete this challenge. I felt a little lost coming into 2026 with my physique goals, Iām a personal trainer so have always felt pressure to look a certain way but after my first bodybuilding competition in 2024 I had a really negative relationship with food and found myself at the heaviest Iād been for a long time.
I think my biggest win has just been showing up for myself every single day and I owe it to this community for keeping me motivated and pushing forward.
Iāve built solid habits around my nutrition so going back to a meal plan approach, with weekly off plan meals to allow flexibility and enjoyment too. I never thought I would be back in such a good place with food since competing as I genuinely felt so stuck I didnāt think it was possible to end up where I am now.
Mindset wise, I just feel so grateful for my body and everything it does for me instead of shaming it for the way it looks. I feel like this has helped me look after my body with better nutrition and movement, which has then led to the fat loss as a side effect, rather than hating on my body and shaming it for not looking a certain way.
Iām just really proud for being in a place I didnāt think I would be 12 weeks ago, honestly I donāt recognise the girl in the before photos and thatās a really nice feeling to celebrate how far Iāve come.
Thank you everybody for your support. Iām @alexandrab_fit on Instagram if anybody wants to follow and connect outside of this challenge
This 12 week has been the best! Not going to lie when I first signed up I was expecting to maybe get a couple week in and then bail on it. So glad I didnāt! the community has been fantastic all the way through and I want to thank everyone whos taken time to reply to me even a little heart on my posts means a lot!
Biggest win for this is actually sticking with it! Im one for starting things with lots of excitement and then slowly falls off.
Habits I intend on carrying forward is keeping myself accountable and continuing to take an interest in what im eating and keep tracking!
Starting back at the gym was daunting and the challenge I think was my biggest is acknowledging that I had a food addiction and actually taking control over this!
My mindset is the best its ever been not only my physical heath but my mental heath has improved ten fold! My mindset has also changed in theres no such thing as a ābad mealā or a ācheat mealā its all in moderation, could my diet of been even better? Course it could but ive made conscious choices and not sent it through the wall.
also one bad gym session isnāt the end of the world! And the scales may not always tell the truth haha taking progress photos has definitely helped me when the scales āstuckā I think we can all be our worst critiques especially when we are doing weightloss/muscle build etc so having photos to look back and go hey ive smashed this is definitely something I will be carrying forward!
Im proud of myself that ive done it! Would I love to be in the top 3 of my category? Course I would but I think this challenge has set the foundations for me to continue on my journey and see where I can get to in the next 3 months and then the months after that!
Itās taken me a while to decide what to write here. Happy to have made it to the end but sad that it seems to have flown by and itās now the end.
When it came to joining the challenge it was mainly to regain my focus with training and re-evaluate where I am in my journey. I had the goal to lose weight and reinforce habits. The biggest win I would say though is finding others along the same journey. It can become a very lonely road when working on yourself but this group has shown everyone so much support along the way and pushing each other through the challenges it has been a blessing to meet people on a similar journey.
The weekly challenges were great at introducing new habits as well as re-enforcing old ones like hitting daily steps, tracking macros or just getting enough sleep (which Iām still not good at ) .
Mindset has been a major shift, the challenge helped me to focus in on my goals, my training and helped to develop a better understanding of how to balance out my nutrition depending on the stages of where we were at in the challenge. All the early morning workouts and tracking steps, calories and sleep along the way has been totally worth it and has set us up for continued success after this is over.
The main thing is this has prepared us for life after the challenge I hope everyone continues to build upon what they have achieved already. It has shown us that with commitment and discipline anything is achievable. I personally want to help others beyond this and hope to one day get the sufficient qualifications to train others. It may be a long time before I get there but it is another goal of mine along my own journey.
Connecting with people along the way has been great and it has been a pleasure to meet so many of you on here and hopefully I can keep up with your journeys over on Instagram.
But enough of my ramblings. 2am will be round soon enough and I have a leg session to get ready for
Over the last 12 weeks my biggest win I would say is gaining good habits and positivity towards eating and making good/correct choices
habits I have gained over this course have been a better understanding over scale weight and understanding that when that scale weight goes up itās not always because you āāmessed Upāā itās your body adapting and repairing
my biggest challenge was 100% binge eating and purging and in the beginning this was a challenge for my mind as I really donāt like āmessing upā or seeing the scales moving any other direction than down
my proudest achievement this 12 weeks has got to be the fact that I have now officially gone 13 weeks without purging Iāve had some binges but I got back on track no overtraining and no purging after many said including my therapist that this course would be a bad idea but I knew deep down I had this and I did so 13 week no relapse thatās my biggest achievement and not only do I have my support from family and my wife but seeing everyoneās storyās and journeys and the small pat on the backs by people. Win or lose we have all won with our amazing transformations and we are leaving here with something
So thank you for this opportunity itās really showed me what can be accomplished in 12 weeks
Good luck everyone from what Iāve seen youāve all done amazing
For me the biggest win over the 12 weeks was becoming more confident at the gym and believing in myself to not feel as anxious - it helped me go even further by changing to a new gym for the last month which came with it more equipment but also fears of being judged. Everyone has been polite, friendly and welcoming and Iām so glad I pushed myself.
Habits Iād say Iāve learnt that itās okay to have a guilty treat - but itās the over indulging that isnāt good and surprisingly not so hard to control. Having a little sweet or chocolate rather than a bag or full bar has helped me to feel satisfied at times of struggle but not feel guilty for having something delicious
The nutrition has and always will be my hardest challenge. I started the 12 weeks focusing on building strength and getting into the gym more, pushing my active fitness up, eating healthy meals but not limiting the macros. After 6 weeks I then started to calorie deficit and focus on improving my macro targets and it was clear that in the last 6 weeks I saw the most body transformation. Iāve dropped around a stone in weight and am now fuelled to keep going ahead of my holiday in June not much more to go to have the stomach feeling more where I want to be and then itāll be onto a bulk.
Iād say my mindset has become more focused, using an app to track nutrition and weight has pushed me to keep going each week. Iāve had some busy weekends where poor food choices couldāve been made but instead Iāve managed to remind myself what Iām doing and what I want to achieve to make good choices (in most instances). Hey, no point in not having fun along the way.
Iām proud of all the growth and strengths Iāve found in myself - Iāve also become almost addicted to fitness, something a year ago I would have laughed at. My fitness journey started last April and to see where I am today and how far Iāve come itās the biggest reward I could have. That and maybe a guilty takeaway tonight to celebrate where weāve all got to!!
Me last June when I first signed up to my online PT:
Everyone should be so proud of how far theyāve come - even if like me you donāt have the six pack you thought you might have by the end of the challenge, there is so much more weāve won in ourselves! Well done everyone and thank you for all the positive encouragement week in week out!
These past 12 weeks have been great, Iāve loved the challenge as a whole!
Biggest win was being able to stick to the diet even when others are eating food that looked so good managed to get myself from 97kg down to 89kg!
Iāve built a really good gym/life balance and have managed yo maintain this!
Thereās been a couple of thing to over come but recently I lost a family member and in that same day me and my wife lost our unborn baby which was alot to come at once. Fell off my routine quite a bit but managed to pull myself back together and get back training and getting my nutrition back on track. Life throws things at you but youāve just got to power through!
Iām just proud of myself in general (something Iād never thought Iād say, cringe) but I feel so good that Iāve managed to do it and maintain my diet and gym routine for as long as this.
Just want to shout out to everyone in this challenge, youāve all been incredible! The support and advice gained from some of you that I have spoke to has been great! Everyone has smashed it, you are all looking shredded
Thanks everyone and good luck with the results and going into the future!!!
Just submitted my after photos after whatās been a very eventful 12 weeks.. in the first photo I had a wedding ring on and the second I donāt 6 days into the challenge my husband left me, but itās not stopped me, if anything having this to work on has kept me going as all over the place I have been, Iām proud of my progress. Stronger everyday! Thanks Per4m x
This 12 weeks has completely transformed my life. The discipline Iāve build, habits, mental strength honestly itās been a challenge but Iām so thankful to my past self for making this change. Mentally and physically Iāve came so far, thank you Per4m!!!
Welcome to the FINAL week of Trans4m 
After photo submissions are now LIVE in your Members Hub!
Iām ready to keep up with the good habits Iāve built throughout the rest of the year such as steps, protein, going to the gym and would love to do the challenge again next year 
there was times I thought Iād lost it, but glad I got back on track 
) .
but I feel so good that Iāve managed to do it and maintain my diet and gym routine for as long as this.
6 days into the challenge my husband left me, but itās not stopped me, if anything having this to work on has kept me going 
