Michelle Bridges Total Body Transformation

Taking Control

'together we'll get you where you want to go'

Wow, what a journey it's been so far. When Crunch Time was first published I was bowled over by the response. It seemed that there were many people who were looking to take control of their lives and get healthy. I feel so privileged and proud that I could play a part in helping people achieve their goals.

Crunch Time became the inspiration for reaching people online, and the core messages of getting your head right, eating well and exercising regularly contained in these pages became the central themes for the 12 Week Body Transformation program, or 12WBT. At the time of writing, these messages have supported 12WBT participants in losing over 500 000 kilos and living happier, healthier lives.

As I've published other books and connected with a whole community online, I have been so inspired by the stories of men and women turning their lives around, embracing the pleasures, joys (and challenges!) of a healthy diet and regular exercise. The more I've travelled, meeting people who have made positive changes in their lives, the more convinced I have become that taking control of your body is the way to a happier life.

Over recent years, Australia has grown, literally, to become one of the most overweight countries on earth. We may have a reputation for sporting prowess, but it seems that too few of us are exercising enough. Combined with an explosion in fast food consumption, that makes for a pretty weighty nation. The good news is that it's within our power to do something about it. There has never been a better time to get real, get moving and change our bodies — and in doing so, change our lives.

When it comes to weight loss and fitness, nothing is set in stone. From the very first moment you make a healthy choice over an unhealthy one, you are improving yourself. Making active decisions about the food you eat and the amount of exercise you do will transform your body, your energy levels, your outlook and your future.

Many individuals have found that the results and rewards of choosing to be healthy are amazing. And you can do it too. You've bought this book because you feel the need for change. I'm going to help you make it. Whether you want to lose 5 kilos or 50 kilos, this book will show you how. It's going to be hard work, but if you commit to the workouts and follow the nutrition plan you will see drastic changes in your body. But only you can make the change — the book can't do it. I can't do it. No one can do it except you.

This kind of dramatic change will take you well out of your comfort zone, but let me ask you something: which discomfort would you prefer? The 'I hate the way I look, I can't fit into anything and I feel like crap' kind, or the 'I'd better get my runners on and take the dog for a run and tonight I'll have grilled fish with no alcohol for dinner' kind? Which of these scenarios is really the most uncomfortable?

Once you have the nutrition and the exercise in place, weight loss is an exercise in mathematics; for most of us it's pretty much calories in versus calories out. But The Biggest Loser taught me that you cannot expect to lose weight and keep it off if you're still carrying emotional baggage. If you do not deal with the psychological aspect of weight loss, the physical just isn't going to happen.

In the first section, 'Get Real', I will help you get your head sorted so you can address the emotional issues behind your struggle with your weight. Let me tell you — most people don't get messed up in the head because they are overweight; they become overweight because they are messed up in the head. If you are going to find the solution to managing your weight permanently, then all the diet and exercise books in the world won't help unless you re-program the way you think about food, exercise and ultimately yourself.

In the second section, 'Get Moving', I will guide you through a series of killer workouts. I have worked in the fitness industry all my life

'show me someone who put the weight back on because they lost it too quickly and l'll show you five people who put the weight back on because they lost it too slowly!'

and I know the best exercises for rapid weight loss. But I'm not going to lie to you — in most cases it took years for you to put the weight on, so it's going to take real guts and determination to lose it. You absolutely must follow the exercise and nutrition plan for at least twelve weeks. Some of you will reach your goal weight before twelve weeks, others may need to continue for a few extra weeks, but whatever your individual needs, this program works!

In 'Get Cooking', I show you how to minimise calories and maximise your nutrition. There is no way on this planet that you can accelerate yourself to lean and mean unless you put in some time in the kitchen, so I've included some of my favourite recipes.

I'm here to help you find the real 'you' — the person who knows what they want and knows how to get it. You'll be your own personal trainer with this book, but you won't be alone. Let me lay it on the line for you — your struggles are my struggles. Your demons are my demons. I have battled with my weight just as you have. But I will not tell you what you want to hear. I will give it to you straight, because I am standing right there beside you in this. I understand. But what I want from you in exchange for this empathy is your trust and commitment.

No more excuses.

No more laying the blame at someone else's feet.

No more lying to yourself. It's time to be true to you. And I will be here, every step of the way to guide you through it. Let's Rock!