The challenge starts on 1 September and runs for 28 consecutive days. You’ll receive access to the NJW app a few days beforehand so you have time to get set up and familiar with everything.

We’ll kick things off together with a 45-minute group video call on Monday 31 August, in the evening Singapore time.

I’ll walk you through the challenge, the app, your targets and how to get the most from the 4 weeks. Can’t make it live? The call will be recorded so you won’t miss out.

No. Some exercise experience is helpful, but complete beginners are welcome too.

You can choose between bodyweight and free-weight workouts, with video demonstrations to guide you through every exercise.

All workouts are designed to fit into real life and take just 20–30 minutes.

You'll have a selection of workouts to choose from, with a goal of completing at least 3 strength workouts each week.

No. You can choose bodyweight workouts or workouts using free weights, so you can take part from home or wherever works for you.

No. You'll receive personalised daily calorie and macronutrient targets, but you don't have to log everything you eat.

To score your daily nutrition points, you'll simply upload photos of your meals to the app. If you prefer tracking calories and macros, that option is available too.

Your calorie and macronutrient targets are personalised to you and your goals.

The workouts aren't individually programmed. Instead, you'll have a selection of 20–30 minute workouts to choose from throughout the challenge.

Your daily movement goal is designed to be realistic but challenging enough to encourage you to move more and build a healthier daily routine.

I’ll be able to see your individual activity inside the NJW app, including the habits and workouts you're completing.

You'll also have access to our private BACK TO YOU WhatsApp group, where I'll provide support and accountability and you'll be able to connect with the other women taking part.

So although you're completing the programme in your own time, you're not doing it alone.

You'll collect points by completing your daily and weekly habits throughout the 28 days.

Your activity is recorded inside the NJW app, which means I can see your progress too, so no cheating!

The aim isn't to lose the most weight or change your body the fastest. It's about showing up consistently for the habits that support your health.

Absolutely. BACK TO YOU is online, so women anywhere in the world can join.

The challenge, NJW app, workouts, coaching and community are all available wherever you live.

Please note that the brand collaboration prizes and our in-person celebration at Love Hair are exclusively for Singapore-based participants.

The goal isn't to be “perfect” for 28 days and then stop.

By the end of BACK TO YOU, I want you to have re-established healthy habits and a realistic routine you know you can maintain, so the benefits continue long after the challenge finishes.

4 weeks to get back on track. Habits you can carry forward.