Welcome to Week 9 of the #MakeItHappen Reset Challenge – and congratulations on making it this far. You’re in the home stretch now. This is where real transformation solidifies.
This week is all about reinforcing your habits and breaking through any plateaus. Progress doesn’t always look like more reps, heavier weights, or faster times – sometimes it looks like showing up, staying consistent, and reflecting on the journey so far.
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: Reflect, Reset, Realign
This week’s mindset focus is simple but powerful:
“What’s worked so far? What needs tweaking?”
Take 5–10 minutes to journal your thoughts. Ask yourself:
• Have I been consistent with my workouts?
• Am I eating to fuel my energy and goals?
• How has my sleep, stress or motivation been?
By checking in with yourself now, you give yourself a chance to course-correct before the finish line. If something’s felt off, now’s the time to adjust. You’ve got three weeks left to maximise your results.
💪 WORKOUTS: Strengthen Habits, Not Just Muscles
These workouts are built to reinforce the strength you’ve developed so far, while giving your body new ways to move and grow. Focus on control, form, and intention.
SESSION 1 – STRENGTH & TONE
Build functional strength and lower-body power.
• Bulgarian Split Squats: 3 x 10–12 reps per leg
• Dumbbell Bench Press: 3 x 12–15 reps
• Step-Ups: 3 x 12 reps per leg
• Hip Thrusts: 3 x 12–15 reps
• Side Plank with Reach: 3 x 12 reps (6/side)
SESSION 2 – CORE & CARDIO
Strengthen your core while staying steady with low-impact cardio.
• Steady-State Cardio: 35 minutes of jogging, cycling, or brisk walking
• Russian Twists: 3 sets of 30 twists (15/side)
• Dead Bugs: 3 sets of 12 reps (6/side)
• Plank with Shoulder Taps: 3 sets of 15 taps per side
SESSION 3 – FULL-BODY CIRCUIT
A full-body test to elevate heart rate and endurance.
Complete 4 rounds:
• Jump Squats: 12–15 reps
• Dumbbell Rows: 12 reps per side
• Push-Ups: 8–12 reps
• Mountain Climbers: 25 reps (12/side)
• Plank: 30–40 seconds
If you feel like you’re hitting a plateau, switch up the order, increase your weights slightly, or shorten your rest time to challenge your body in new ways.
🧘♀️ RECOVERY: Keep the Routine Rolling
Consistency is key. Stick with your three essential recovery habits:
✅ 10-minute post-workout stretching
✅ 20-minute daily walk
✅ 1 active recovery session – yoga, swimming, mobility, or dancing
Staying on track with recovery not only helps prevent injury – it also improves performance and mental clarity.
🥑 NUTRITION: Add Healthy Fats to Your Meals
This week’s nutrition focus is on including healthy fats – an often-overlooked part of balanced nutrition. Fats don’t just add flavour – they help with hormone regulation, joint support, brain function, and long-lasting energy.
Try adding these to your meals:
• Avocado – on toast, in smoothies, or in salads
• Nuts and seeds – sprinkle on porridge or yoghurt
• Olive oil – drizzle over roasted veg or use in dressings
• Fatty fish – like salmon or mackerel, rich in omega-3s
Balanced meals = better energy and fewer cravings.
🔁 STAY THE COURSE
You’ve done the hard part – getting started and building momentum. Now it’s about holding steady, making small refinements, and showing up for yourself in these final few weeks.
Progress doesn’t require perfection – it requires patience, consistency, and courage to adjust when needed.
🔜 What’s Next?
Week 10 will help you reset your energy, boost motivation, and refresh your routine as we enter the final push of the challenge. You’re nearly there!
📲 Share your progress:
Tag your reflections, workouts, and healthy fats with #MakeItHappen and connect with the community. Every check-in helps someone else stay the course too.
