Welcome to Week 7 of the #MakeItHappen Reset Challenge – your fresh start to becoming stronger, more focused, and energised from the inside out. You’ve made it past the halfway mark, and now it’s time to level up.
If you’re new here, start from Week 1 to catch up, and don’t forget to sign up for free to get your FREE Workout Program and Nutrition Guide—your essential toolkit for success.
This week is all about turning up the volume on your progress. Whether you’ve been following from Week 1 or jumping in now, Week 7 focuses on elevating your fitness, mindset, and routine. We’re introducing new tools for growth, including guided meditation, more dynamic workouts, and smarter meal planning. Let’s get into it.
🧠 MINDSET:
5 Minutes to Reset – Try Meditation This Week
New to meditation? You’re not alone. But this simple habit could be the game-changer you didn’t know you needed. Studies show even 5 minutes of daily mindfulness can improve focus, reduce anxiety, and help with better sleep.
This week, we’re encouraging you to try meditating for just 5 minutes each day. Start small, stay consistent, and observe how it shifts your mindset.
👉 Recommended app: Headspace – A beginner-friendly mindfulness and meditation app designed to help you feel calmer, clearer, and more in control.
Benefits of Meditation:
• Reduces stress and anxiety
• Improves focus and productivity
• Enhances emotional resilience
• Supports better sleep
Make this your mental fitness goal of the week.
💪 WORKOUTS: Strengthen, Sweat, and Sculpt
This week’s workouts are designed to build on the foundation you’ve already laid over the past six weeks. With a mix of strength training, cardio, and core focus, expect to feel energised, stronger, and ready to push your limits.
SESSION 1 – STRENGTH & TONE
Build lean muscle and enhance full-body definition.
• Dumbbell Deadlifts: 3 x 12 reps
• Dumbbell Chest Press: 3 x 12 reps
• Bulgarian Split Squats: 3 x 8-10 reps/leg
• Glute Bridges: 3 x 15 reps
• Side Plank with Reach: 3 x 10 (5/side)
SESSION 2 – CORE & CARDIO
Boost your heart rate and torch calories.
Circuit (25 mins total):
30s work / 15s rest:
• High Knees
• Skaters
• Burpees
• Mountain Climbers
SESSION 3 – CORE FOCUS
Activate your abs and stabilise your core.
4 Rounds:
• Plank Variations: 30–40 secs x 3
• Russian Twists: 3 x 25 twists (12/side)
• Dead Bugs: 3 x 12 reps (6/side)
• Bicycle Crunches: 3 x 25 reps (12/side)
🧘♀️ RECOVERY
Stay Consistent with Your Recovery Rituals
Don’t underestimate the power of recovery. In Week 7, we challenge you to stick to all three recovery habits consistently.
✅ Post-Workout Stretching (10 mins)
✅ Daily Walk (20 mins)
✅ 1 Active Recovery Session (yoga, swimming, light cycling, or a mobility class)
This trio keeps you feeling energised, mobile, and injury-free.
🥗 NUTRITION: Start Meal Planning Like a Pro
This week’s nutrition focus is all about planning ahead. Taking just 30 minutes at the start of your week to prep your meals can make a huge difference to your energy, consistency, and willpower.
Why Meal Prep Works:
• Reduces impulsive snacking
• Saves time during busy weekdays
• Helps with portion control
• Keeps your nutrition goals front and centre
Top tip: Choose 2–3 meals to batch cook, and prep versatile ingredients like quinoa, roasted veg, or grilled chicken to mix and match throughout the week.
🔥 LET’S LEVEL UP TOGETHER
This is the week to push forward. With structure in your workouts, calm in your mindset, and clarity in your nutrition, you’re setting yourself up for serious wins. Keep showing up, stay committed, and remember – you’re not alone in this.
📅 Coming up next:
Week 8 is all about breaking plateaus and building consistency under pressure. Stay tuned!
👉 Stay connected:
Use the hashtag #MakeItHappen and tag us to share your journey. We love seeing your progress and cheering you on!
