Services

Foundational nutrition plan

(Learn the ropes – the good the bad and the ugly)

Learn the fundamentals of what it takes to reach your specific goal on a basic level, without getting too complicated. The plan works in phases (1;2;3..5), each phase is made to last 4-6 weeks before change is necessary and becomes increasingly more intricate and complex as each phase progresses. 

This package includes:

  • A structured, daily meal plan for a week, to be rotated for duration of phase.
  • Ideas & recipes
  • Shopping list and exchange list (in case you run out or forget to buy)
  • Daily support via whatsapp for duration of phase (in comes the ‘stalking’). 

Tailored nutrition 

(Goal specific & individual specific. Discipline; planning & prep required) 

A far more intricate and specialised, individualised eating plan, with a nutrient-based breakdown specifying how many grams of each food group you need daily for your activity level and goal.

Your meal plan is worked out right down to the gram for each meal. The program is designed to last a duration of 4-6weeks and can progress through phases, each with a brand new plan and changes! 

This package includes:

  • A comprehensive meal plan with gram for gram breakdown for each meal for the week (macro nutrient split that is goal & individual specific)
  • Lifestyle guidelines to help you make better choices and changes all round
  • Recipes; shopping list and exchange list
  • Daily whatsapp support for duration of each phase.

ADHD or improved concentration for adults/children

(medication is not always the answer)

If you are looking to improve your or your child’s concentration with natural means, then this eating plan is right up your alley. This meal plan can designed to either be a once off “learn the basics” or it can progress through phases and change with each new phase. 

This package includes:

  • A daily meal plan for a full  week to suit every day or situation, even the school day!
  • Wholesome Recipes for treats and puddings, as well as meals you can make and freeze!
  • Concentration activities and short workouts to improve focus and breathing are included.
  • Daily whatsapp support for duration of phase. 

Special consideration nutrition

IBS; food sensitivities; Type 2 diabetes, PCOS ; fybromyalgia; RA; MS; detox and general illness. A comprehensive easy to follow meal plan that can be used long term or progress through phases and change as you do.

This package includes:

  • A daily meal plan for a full week, tailored to suit your individual sensitivity or need.
  • Guidelines on long term changes to make to assist your body in healing
  • Tasty recipes and a shopping list.
  • Daily whatsapp support for duration of phase. 

Goal specific gym workouts

Whether you need to lose a few; gain a few or train for a specific event. An individualized, tailored workout program based on your schedule and physiological needs (i.e. postural issues; injuries or weak spots). Rev up your workout schedule with diverse, FUN and challenging workouts that suit you! Designed to move thorough phases and last a duration of 4-6 weeks before progress and change is essential. Each phase becomes tougher, as you will!

This package includes:

  • multiple workouts to fit into your week, each workout is different and challenging. Sent in PDF format for phone or pc. Colour images and full descriptions of each exercise.
  • Workout guidelines and tips
  • An excel spreadsheet so we can plot your progress (cm’s; water % and fat %)
  • Daily whatsapp ‘check-in’ for duration of phase.

Home based training

If you are not the ‘gym bunny’ type; are a stay-@-home parent or would prefer to train in the privacy of your own home, a few pieces of equipment or household goodies (you’d be amazed at what you can use) and my tailored program is all you need! This program is designed to move through phases and to last a duration of 4-6 weeks before progress and change is essential. Each phase becomes tougher, as you will! Once off or progressive

Who needs a gym anyway, right?

This package includes:

  • Multiple workouts to fit into your schedule per week, based on the equipment you have at home as well as other easily accessible household training ‘weapons’. Sent in PDF format for phone/pc. Colour images and full descriptions of each workout.
  • Workout guidelines and tips
  • An excel spreadsheet so we can plot your progress
  • Daily whatsapp ‘check-in’ for duration of phase.

Kiddy training programs

(age 10 and up) 

Whether sport-specific programs for kiddies or even basic programs to improve flexibility, performance, energy and concentration. The program is suited to your individual child. Ideal for home schooled children or the avid athlete who needs to add that extra edge to their performance. This program is designed as a once off or can progress through phases and change with each phase. a phase is 4-6weeks.

This package includes:

  • Fun, short workouts incorporating various training modes that can be integrated into their daily schedules. Sent in PDF format for phone/pc. Colour images and full descriptions of each exercise.
  • Stretching program (essential for a healthy body)
  • Workout guidelines and tips
  • Comprehensive goal specific daily meal plan for an entire week, recipes and ideas
  • Daily whatsapp support for either parent or child or both

Sport specific

(For the avid athlete or would be athlete)

One of my favourites. Triathletes, cyclists, swimmers, MMA fighters; trail runners – whatever your chosen method of torture, this comprehensive package is designed to be your training ‘wing man’! Perform at your peak, the natural way! No synthetic performance enhancers, just good ol’ tried and tested methods, teaching you and your body to function optimally on its own steam.

This package includes:

  • Multiple workouts suited to your specific sport; goal; physiology; injuries or vulnerabilities and of course your schedule. Sent in PDF format for phone or pc. Full colour photos with full descriptions are included for each exercise.
  • Stretching programs (an essential, a long muscle is a strong muscle)
  • Tailored daily meal plan for training days as well as competition nutrition are also included in this intricate package. Meal plan can range from entry level to learn the ropes or right up to macronutrient split (gram for gram)
  • Recipes and wholesome snack ideas
  • Daily whatsapp support for duration of each phase.

Pre-natal

(Get that body baby ready)

Core stability; endurance and all round strength are your focus! Let’s get that body baby ready! This program is designed to move through phases, change and get tougher, as you do! Each phase lasts 4-6 weeks. 

This package includes:

  • Multiple workouts (either home based or gym) that fit into your week. Sent in PDF format for phone or pc. Full colour photos with full descriptions are included for each exercise.
  • A basic daily nutritional plan for a full week, will guide you as to what foods to eat to make sure you are healthy, toxin free, energetic and ready for the fun challenge that lies ahead. Recipes and a shopping list. 
  • A 3 day detox plan to rid your body of any toxins and speed up metabolism.
  • Daily whatsapp support for duration of each phase.

Preggy fairies

(Nutrition and workouts, with doctors consent only)

After I have obtained medical clearance from your doctor we can embark on this fun program that changes as you do. 

Lets get you and ‘bump’ ready for the action!

This package includes:

  • Each trimester the program changes, offering safe new, trimester specific workouts. Whether home based or for the gym. Sent in PDF format for phone or pc. Full colour photos with full descriptions are included for each exercise.
  • Each trimester comes with new meal plans focused on the demands placed on your body and what foods are best to eat so that can be at your best mentally and physically!
  • Recipes and wholesome tasty treats.
  • Daily whatsapp support and check-in for duration of program.

Post Natal recovery

After I have obtained medical clearance from your doctor; post-partum, we can start you on the road to achieving your fit ‘mommy machine’ status, with specific focus on correct exercises to repair possible diastasis recti, realign posture and reawaken those muscles. This safe and controlled exercise program is exactly what a busy new mom needs to get back to hot mama mode. Performed in the comfort of your home or at the gym, if you need some ‘me time’. Designed to last a duration of 4-6weeks before progress and change is necessary. You can progress through the phases or use this once off.

This package includes:

  • Multiple fun and challenging workouts to add to your weekly schedule, focused on rehabilitating your post delivery body. Workouts progress as you do. Sent in PDF format for phone or pc. Full colour photos with full descriptions are included for each exercise.
  • A daily Nutritional plan for energy demands and steady, controlled  (emphasis on controlled) fat loss is included.
  • Guidelines for general lifestyle adaptations and tips on how to make your workout and nutritional schedule a little easier
  • Recipes and shopping list, so you don’t have to run to the shops everyday!
  • Daily whatsapp support for duration of program.

Nutrition for breastfeeding

Breastfeeding is a very very special time in a mommy and baby’s life. Not only does it help mama and baby bond, but it also ensures that baby has the very best ‘on tap’ nutrients at all times, along with the potent immune boosting properties that breast milk offers. For this reason you should ensure that the foods that you eat are giving you optimal nutrients for your baby and making sure that you aren’t left depleted!

While you are breastfeeding your baby is subjected to all the foods you eat, so be sure that you are eating foods that are baby friendly!

This package includes:

  • A daily Meal plan for a full week with specific ‘breastfeeding’ friendly combos.
  • Recipes for bulk cooking and freezer meals so you can relax on occasion.
  • Daily whatsapp support for the duration of each phase (4-6weeks per phase.)

Mommy & munchkin workouts

I’ve been there, it’s chaos! Days are crazy!

These workouts will allow you to train in the comfort of your home with your munchkin as your weight! Double whammy, mama and baby have fun and mama gets stronger as baby grows! Plus you can train in your Pyjama’s! Woohoo 

This package includes:

  • Multiple, fun and challenging workouts that you can perform in your home with baby or toddler as your weights or your lil’ munchkin can ‘perform’ with you. Sent in PDF format for phone or pc. Full colour photos with full descriptions are included for each exercise.
  • Exercise guidelines and tips on how to incorporate workouts throughout your day if you can’t designate a specific block to training.
  • Daily whatsapp ‘check-in’ for duration of each phase. (Each phase lasts 4 -6 weeks before progress and change is essential).

Rehabilitation

We all experience an injury at some point.

Follow a structured individualised and injury specific program to get you back on track while keeping the rest of your body trained. Nutritional advice included, to ensure you are eating foods that assist optimal recovery. Lets get you back on track and fully recovered while the rest of your body avoids ‘detraining’

This package includes:

  • Multiple injury specific workouts, focused on getting the injured area mobilised and strong whilst still putting the rest of your body through its paces, wherever possible! Sent in PDF format for phone or pc. Full colour photos with full descriptions are included for each exercise.
  • A daily meal plan tailored to your specific injury with foods specific to aid the healing process! Food is medicine after all
  • Daily whatsapp support for duration of each phase (each phase is a duration of 4-6weeks, after which progress and change is essential)

Veterans

No matter what your age or fitness level, there is a fitness regime to suit your needs!

Growing old is mandatory, growing up is optional!

This package includes:

  • Multiple workouts to suit your fitness level; physical ability and schedule. All physiological factors are taken into consideration (such as injury; ailments; conditions). Sent in PDF format for phone or pc. Full colour photos with full descriptions are included for each exercise.
  • Medical clearance is obtained where needed
  • Lifestyle and exercise guidelines to make sure you perform optimally for longevity; functionality and zest!
  • Daily whatsapp support for duration of each phase (a phase lasts a duration of 4-6weeks after which change and progress are essential)

Special conditions workouts

Fibromyalgia, rheumatoid arthritis and MS programs – no muscular or joint ‘condition’ is going to stop us! Workouts to suit your capabilities! Your body hears what your mind tells it! Lets get that brain/body connection strong!

(medical clearance mandatory). 

This package includes:

  • Multiple workouts that suit your ability; fitness level; goal and schedule. Whether home based or for the gym. Sent in PDF format for phone or pc. Full colour photos with full descriptions are included for each exercise.
  • Guidelines to help you perform optimally
  • Daily whatsapp support for duration of the phase. (a phase lasts 4-6weeks after which progress and change is essential. You can try this program once off or progress through the phases, which change as you do.)

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8 week Reboot

Are you experiencing the following symptoms?

– Constant exhaustion (is your tired, tired?)
– recurring illnesses or first one to get a cold or flu? (Immunity starts in the gut..if your gut aint happy, neither will you be!)
– Constant hunger?
– Sugar cravings?
– Cranky (no one likes cranky!)
– low concentration levels
– Dry, itchy skin
– brittle hair and nails
– hair loss
– Constipation
– Hay fever and sinus
– Bloating and cramps
– Muscular and joint aches and pain
– Struggling to lose excess fat (not weight because that is linked to muscle mass and we aint losing muscle mass, no way!)

Then your body is NOT happy and you need to make changes!

The 8 week reboot is developed with specific focus on restoring you from the inside, out! Like I did. (that me 13 years ago on the left and most recently on the right)

The reboot includes

– 1 week cleanse (to rid the body of chemicals and toxins and restore you to your ‘factory’ settings so your body can start functioning as it should!)
– A new meal plan each week for the following 7 weeks (tailored to your individual, specific health concerns and medical needs). Each week is based around a 3 day meal plan that you repeat. This makes meal prep, shopping and cooking so much easier!
– A workout plan (for home or gym) to fit into your daily schedule. The workout changes weekly along with your eating plan.
– Daily whatsapp contact with me, so I can ‘stalk you’ and keep you motivated and on the right track!
– When your 8 weeks are up, you just choose your favourite menu out of the 7 and keep going from there, or change every month..forever!!! Changing your lifestyle is fun that way.

All package and program prices are given on request, due to the individualism of each package. Package prices range from R250-R1200. Please don’t hesitate to contact me for more info!

Personal images courtesy of www.miraclemoments.co.za  Michael DeNysschen.