You’ve made it to Week 8 of the #MakeItHappen Reset Challenge – and that’s no small feat. With just a few weeks to go, now is the time to stay focused, push harder, and embrace progress over perfection.
This week, we’re introducing the principle of progressive overload – a technique that helps you build strength, endurance, and resilience by gradually increasing the intensity of your workouts. Whether that means lifting heavier, running faster, or moving with more control, every small push forward matters.
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.
🧠 MINDSET:
Mantra of the Week – Progress, Not Perfection
When motivation dips or perfectionism creeps in, return to your mantra:
“Progress, not perfection.”
A daily mantra is a powerful mindset tool. It grounds you in the present, reinforces positivity, and helps you stay connected to your goals – even when things feel tough.
Try this: Repeat your mantra silently during your workouts, during your recovery walk, or while preparing meals. Let it guide your decisions and remind you that growth isn’t linear – but it is happening.
💪 WORKOUTS: Build Momentum with Progressive Overload
This week’s workouts are designed to help you increase strength, challenge your endurance, and test your limits. Focus on pushing a little further than last week – that might mean heavier weights, deeper squats, or a faster sprint.
SESSION 1 – STRENGTH & TONE
Focus on form, control, and progression.
• Goblet Squats: 3 sets of 15 reps (increase weight if you can)
• Incline Push-Ups: 3 sets of 10–12 reps
• Dumbbell Shoulder Press: 3 sets of 12 reps
• Renegade Rows: 3 sets of 12 reps (6/side)
• Hip Thrusts: 3 sets of 15 reps
SESSION 2 – CORE & CARDIO
Improve endurance and tighten your core with cardio intervals and stability work.
• Interval Running: 1 min jog / 30 sec sprint x 30 mins
• Plank with Arm Reach: 3 sets of 12 reps (6/side)
• Sit-Ups: 3 sets of 15–20 reps
• Dumbbell Side Bends: 3 sets of 12 reps per side
SESSION 3 – FINAL TEST
A full-body circuit to measure your progress and stamina.
Complete 4 Rounds:
• Jump Squats: 12–15 reps
• Dumbbell Rows: 12 reps per side
• Push-Ups: 8–12 reps
• Glute Bridges: 15 reps
• Plank: 30–40 seconds
Push yourself—but listen to your body too. It’s not about doing more than anyone else. It’s about doing more than you did last week.
🧘♀️ RECOVERY: Try Something New This Week
Your body is adapting, and recovery is more important than ever. Stick with your three core recovery habits:
✅ 10-minute post-workout stretch
✅ 20-minute daily walk
✅ 1 active recovery session
But this week, mix it up and try something new for active recovery. How about:
• Bouldering or climbing for grip strength and problem-solving
• Tai chi for balance and breathwork
• Dancing for fun cardio and a mood boost
• A light jog just to move and clear your head
Exploring different activities not only keeps things fun, it also improves your overall movement and mobility.
🍽 NUTRITION: Control Your Portions
Nutrition isn’t just about what you eat – it’s also about how much. This week, we’re focusing on portion control – a simple but effective strategy to help you avoid overeating and maintain consistent energy levels.
Try These Portion Control Tips:
• Use smaller plates to naturally reduce portion size
• Serve meals in the kitchen, not at the table
• Eat slowly and mindfully – check in with your hunger levels
• Fill half your plate with veggies, a quarter with lean protein, and a quarter with whole grains or carbs.
Small changes = sustainable results.
🔁 KEEP PUSHING FORWARD
This is the part of the challenge where real change happens. You’ve built the habits. You’ve done the groundwork. Now it’s about turning up the dial, keeping the mindset strong, and trusting the process.
You’re not just going through the motions anymore – you’re levelling up. One rep, one step, one choice at a time.
🔜 Next Up:
Week 9 is all about breaking through barriers – physical and mental. We’ll talk strategies for pushing past self-doubt and keeping your routines fresh and effective.
📣 Share your Week 8 wins:
Use the hashtag #MakeItHappen on Instagram or TikTok and tag us to be featured. Whether it’s your mantra in action, a sweaty session selfie, or a portion-controlled plate, we’re here for it.
