Today marks the completion of 12 weeks, three months of the Health Happenings journey with Zac Spinosa of Forge Fitness. What a wild ride. We started in the gym, worked through a pandemic, and kept making happenings the whole way.

Thank you

First, thank you to Zac for kick-starting this with me and sticking with me virtually through some very strange times. And thank you to everyone who watched, commented, encouraged and shared your own stories. Zac said it too: the support from friends, family and fans made a massive difference. With the help of Zac, my family, Alright Robyn and all of you, I stayed committed for the first time in close to a decade.

The shirt test

When I started I was in a double XL. Around Week 2 or 3 I squeezed into an XL. I don't know if I've ever worn a large in my life, so I tried on a brand new one. Does it fit? A little tight. Not yet. But we're close.

The retests

• Chin-up: In Week 1 I made it about 70 to 75% of the way up. Today, without a liftoff, about 80%. Still needs work, but it's better.
• Wall sit: From around 30 seconds in Week 1 to one minute and two seconds. Alright Robyn tried too, and fell to the floor just as gracefully as her husband.
• Push-ups and measurements: Watch the video for the full Week 1 vs. Week 13 comparison.

Zac's last demo

Zac's final at-home exercise is one for posture, something that fights the hunched-over effect of modern life. He recommends at least one set of 10 every day, ideally in the morning so you don't forget.

It felt like the last-chance workout on The Biggest Loser. Our last workout together. But it's not the end of the journey. It's the end of the beginning.

Joe is not a doctor or a dietitian. This is his personal journey. Talk to your healthcare provider before making big changes to your diet or exercise.