Workout program created by Personal trainer Carla West
The 8 week training program is progressive and interactive. Workouts are app-based and can be completed in your own time from home or your local gym. This program will get you feeling fitter, faster and stronger. The difference between this program and other training programs offered online, is that you will be supported throughout the 8 weeks as part of a group of like-minded women from anywhere in the world. You will receive your exercise demonstrations, reps, sets & rest all on your phone!
During this time together we are going to be:
– Changing our mindsets towards exercise forever
– Sweat together virtually (on & off-screen)
– Get glowing from inside and out
– Build a community and connect with a bunch of like-minded women
– Get to ENJOY and LOVE taking care of our bodies
This challenge includes:
– 8 weeks progressive overload training program
– Blend of strength, cardio, HIIT and yoga/stretching workout days
– 3 different program options (Make sure this program fits YOUR goals)
– Professional exercise demonstrations
– Warm-up & cooldowns
– App-based progress tracker
– Community Facebook group where you get to motivate, encourage
and support each other
7 day Individualised Meal plan and 2 weekly check-ins by Registered Dietitian Kirstin Sylvester
Nutrition is complex and often overwhelming. The 7 day individualised meal plan provides an opportunity for you to learn about nourishing your body while reaching your goals. You can choose between a vegetarian/vegan meal plan or normal based on which best suits your dietary preferences. The meal plan is flexible and allows for a great amount of variety.
Every two weeks you will receive a pre-recorded video by Kirstin to answer all your
questions about healthy eating.
These sessions will provide an opportunity to learn more about nutrition and get answers
to any questions, you may have when it comes to food, fad diets, or specific products.
What you will receive when doing the healthier me nutrition program :
- 7 day individualised meal plan to help you reach your goals. No meal repetition so
this meal plan has loads of variety!
- E-book with food group allocations that are individualised to your specific needs
taking into account your current starting point and goals
- E-book covering the basics of nutrition, guidelines for choosing food products and
how to understand labels + much more!
- Free InBody assessment valued at R350. This InBody assessment will give you insight
into your body composition such as fat mass, muscle mass, metabolic rate and more
(Valid for Cape Town residents ONLY) - Sunday 9 January 2022 between 9:00-10:30
** InBody assessment is non-transferable to another date or time**
Topics which will be discussed during the course:
2 week check-in - How to read nutrition labels
4 week check-in - Guide to eating out at restaurants or ordering takeaways guilt free because life is too short to restrict pizza forever!
6 week check-in - Tips, tricks and recipes for a happy, healthy and sustainable lifestyle change
I am Carla West, South African born and raised certified Exercise Specialist, Sports conditioner, Group instructor, Health and wellness blogger, avid runner, gym goer and yoga enthusiast.
After completing my 2 diplomas in exercise specialisation and sports conditioning in 2013, I booked my one way flight to England to become a PT in die middle of the metropolitan city on London.
After a year of living the city life, I decided to move to Germany where I spent 3 years in 3 different institutes, focusing on athletes and sport, pre/post natal, and the last year in rehab and weight loss before moving back to South Africa.
I have loved every single day of my personal training career the last 10 years and I have never imagined doing anything else. I guess you can describe me as a bit of a movement addict, and I can’t wait to share that passion of mine with you as well.
I’m so glad we found each other, and I cannot wait to be a part of your journey!
“Fitness isn’t a punishment; it’s a blessing. Nutrition isn’t restrictive; it’s healing. Health isn’t a one-size-fits-all thing and may not look the same for everyone, but it’s something worth fighting for”
I'm Kirstin Sylvester a Cape Town based Registered Dietitian.
I am passionate about nutrition in the first 1000 days and women's health.
I help women and children to achieve their nutrition goals and build a healthy relationship with food.
I completed my BSc in Dietetics (Cum Laude) through Stellenbosch University. After that, I completed my community service year at Red Cross War Memorial Children's Hospital in Cape Town. With a psychology background (BA in Psychology through Nelson Mandela University) I have a keen interest in behaviour change and the link between psychology and nutrition.
Today I am a dietitian passionate about empowering women and children to achieve their nutrition goals with self-love through education.
I understand the physical and emotional implications of disordered eating habits. When I stopped basing my self-worth on the scale and worked on improving my relationship with food and my body, I was able to feel comfortable in my own skin.