You have made the commitment. You have shown up, built momentum, and started feeling more like yourself again, stronger, clearer, more connected. And now, the big question: what happens when the challenge ends?

That is exactly what Phase 3 is here to answer. This is not a wind down or a fade out. It is the part where your results become your reality. Where the habits you have built turn into a rhythm that works around your life, school runs, busy mornings, social dinners and all. It is where “healthy” becomes who you are, not just what you are trying to do.

What Actually Changes in Phase 3

You will notice your portion sizes increase, and for good reason. As your body builds lean muscle and strengthens metabolism, it naturally needs more fuel. Most Australian women, according to the Australian Institute of Health and Welfare, fall short on protein and fibre intake, two key nutrients that help maintain muscle tone, balance blood sugar and keep hunger regulated long term. This phase helps you correct that, without ever feeling like you are “dieting.”

You will also enjoy one treat meal a week, because food is meant to be savoured, not stressed over. The confidence to enjoy a glass of wine or a slice of birthday cake without feeling like you have undone progress is a game changer, especially for busy mums who need flexibility, not more rules.

Your workouts gently step up too, with 3 to 5 kilogram dumbbells that help you continue building strength and tone. The method here is called progressive overload, a simple technique that increases resistance gradually to break through plateaus and continue sculpting visible results. It is not about pushing harder, it is about training smarter, especially as your body adapts. And along the way, you will learn simple strategies and smart swaps that help make real life eating easier. That might look like choosing sourdough over white bread, knowing how to make a salad actually satisfying, or finding balance on a night you do not feel like cooking at all.

What This Looks Like in Real Life

Here is the real beauty of Phase 3, it is not about perfection. It is about freedom. You will feel more confident navigating meals and social events without guilt. You will stop second guessing your hunger or obsessing over whether you have “been good.” You will learn to read your body’s cues and respond in a way that feels supportive, not stressful. And you will finally feel like you can skip a workout or take a day off without throwing in the towel completely.

A 2022 CSIRO report showed over 60 percent of Australian women say they struggle with maintaining consistency once a structured program ends. That is exactly why this phase exists, to give you the bridge between challenge mode and everyday life, with support and structure that still feels flexible. As we like to say, “Our goal was never just to help you lose weight. It is to help you gain strength, clarity and confidence, for good.”

This Is Your Forever Phase

There is no finish line here. Just the beginning of a new normal. Phase 3 is where you take all the growth you have already created, physically and mentally, and turn it into a lifestyle that works with you. One that evolves with you. One you can return to again and again, no matter the season.

Because your healthiest life should feel like your real life. And now, you have got the tools to make that happen, for good.

Learn More about Phase 3 HERE.