“Healthy looks different on every body”

IGNITE gives you the unique opportunity to take charge of your health and wellness in the comfort of your own home or office. We’ve put together an all-in-one package, which will assist you, step by step on your journey in making healthier choices. Our program has a vast amount of services, from live streamed workout sessions, nutritional workshops to virtual monthly weigh-ins, just to name a few. You will be supported by an online community of highly specialised professionals such as Dietitians, Biokineticists and Personal Trainers. We are hoping for you to have fun, whilst creating the framework for your body’s blueprint, in making this a sustainable life-change.

Content

Virtual Weigh in Session #2 05/10/2020
Welcome to IGNITE Cycle 2
Different Exercise Modalities With Kobus Verster (Presentation)
Different Exercise Modalities With Kobus Verster
Think Yourself Slim with Monique
Kilojoules in Context with Monique Dietician
How to Read a Food Label with Monique Piderit
Training at your own pace. How to get started. (Video)
Training at your own pace. How to get started (Presentation)
Week 7: Exercise Class Shape & Tone with Coach TK
Week 6: Exercise Class Kick & Tone with Coach TK
Week 5: Shape & Tone with Coach Lindiwe
Week 4: Aerobic Dance Class with Coach Monique
Week 3: Body Conditioning Coach TK
Week 2: Step & Move with Coach Lindiwe
Week 1: Shape and Tone with Coach Julia
1380kcal Weight Loss Meal Plan
1400kcal Weight Loss Meal Plan
1500kcal Weight Loss Muscle Toning Meal Plan
1600kcal Vegetarian  Meal Plan incl. Milk, Egg & Cheese
1700kcal General Meal Plan

Reading Resources

  • Intermittent fasting

    Could THIS be the answer? You may have heard of intermittent fasting (IF) in recent years and perhaps you're wondering if this might be for you? Let's take a look at some facts... Intermittent fasting is what it says it is. It is an approach to weight loss based on the idea of fasting (eating nothing) on a regular [...]

  • Why is lifestyle change so hard?

    We all want to be well, or more well. Perhaps it's more exercise, better sleep, less alcohol, losing weight, coping with stress more effectively, quitting smoking, or something else. But we all have that list in our heads, you know, the "I'd be really well if I could change xxxyyyzzz" list. But we have usually had the same list [...]

  • Nutrition 101

    We all want to be more well, or more well. "What we eat, we are" (as Yoda might say) is a truth for us all and almost everyone wants to eat well. For many it's about weight loss, for some fitness, for some specific medical conditions. But for everyone, general health & wellness is linked to nutrition. This website [...]

  • How often to eat?

    This is a question we are often asked. A review of research will throw up some conflicting and potentially confusing results (and beware of all the fads and crash diets and general "nonsense" out there). So let's try to present a balanced view... Most experts have long recommended these guidelines: Eat three main meals a day. Have three small [...]

  • Weight loss: online resources (links & apps)

    Weight loss is important for many of us (truth be told, more than half us want or need to lose weight). Most of us actually know, more or less, how to lose weight - we know to eat less, exercise more, avoid junk & fast food, eat veggies, drink water, etc. - but we often need a bit more [...]

  • Calorie counting

    The arithmetic of weight control has long been understood: we gain weight when we consume more energy (calories) than we burn off (through living, breathing, moving, etc.). We maintain weight when the input and output are equal. We lose weight when we burn off more than we consume. This is simple enough and in today's world of smart-phones, smart-devices, [...]

  • No diets. No meal plans.

    Weight loss is a challenge for many of us. Between 50% and 70% of adults are actually medically-overweight today. The impact on wellness, health, health risk, and quality of life is extremely serious. So, and excuse the pun, it's a big problem and one we are asked about all the time. Many people who want to lose weight ask [...]

  • Comfort eating – moods & food

    Do you run for that chocolate whenever you feel the world doesn’t love you? You could be a comfort-eater. What is comfort eating, how do you know you have it and how do you make sure it doesn’t affect your healthy eating goals? What is comfort or stress or emotional eating? Comfort eating or stress eating or emotional eating is when [...]

  • Losing Belly Fat

    Weight loss is a challenge for many of us. Between 50% and 70% of adults are actually medically-overweight today. One of the most common worries is that stubborn tummy. A bit of padding around the body often worries us less than the flabby belly we carry around. It's right out in front, quite literally. It hangs over our new [...]

  • The arithmetic of weight control

    Weight loss is hard. Very hard even. One thing that does not help is ignoring basic and inescapable truths. This is head-in-the-sand denial and it is very counter-productive. A good example is the arithmetic of weight control. In vs. Out People gain weight when they take in more energy (more calories) than they use or burn up. Eat lots, move [...]

  • Weight Loss Fails (what not to do)

    Here are 5 ways to fail at weight loss: Losing too fast. Remember that slow weight loss is sustainable weight loss so you should really never lose any more than 1/2 to 1 kg a week. The slower you lose the better really so please resist the temptation to try lose too much too soon. Believing in magic. There are no [...]

  • Size Counts – Portion Control

    Many of us think we need to starve or overwork ourselves to get results, skip dessert, only eat lettuce leaves and we not allowed to enjoy our food! This is not true, and if anything, this actually makes us put on more weight than we actually lose during this crash dieting. The trick to eating anything…..Portion Control! The principal [...]

  • Meal Replacements & Weight Loss

    Traditionally meal replacements have featured predominantly in gyms, sports fields, hospitals and social development projects with the purpose of providing nutrient dense foods to meet increased requirements and/or poor intake. However, with the fast-paced lives many of us now lead, meal replacements are quickly becoming a viable option for healthy meals on-the-go. Often, the healthy food everyone aspires to eat [...]

  • Going Gluten Free?

    Going gluten-free (gluten being a protein found in the likes of wheat, rye and barley) has been a prominent trend in the past few years. More people seem to be buying and cooking gluten-free. Despite its popularity, it still seems largely misunderstood so before you ban gluten, here are some facts to clear up any possible confusion. NOT EVERYONE WILL [...]

  • Overweight Children

    One in 5 children (5-19 years old) is overweight these days. This has nothing to do with "puppy fat" and unless something changes these children do not "grow out of it". Instead, they face very real immediate and future health risks. Immediate health effects: Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol [...]

  • BMI

    Most of us may have heard the term BMI and know it is linked with our weight but what exactly is it measuring and how accurate is it? BMI is used by dieticians, doctors, nurses, other health professionals and the general public. Basics of BMI  BMI is a person's weight in kilograms divided by the square of height in meters. [...]

  • Glycaemic Index (GI)

    The Glycaemic Index (GI) is a system that ranks carbohydrate containing foods based on their physiological effect on blood glucose (blood sugar) levels. The GI of a specific food is determined by comparing the Blood Glucose Response (BGR) of that food with the BGR of glucose. Glucose is used as the reference food as it is absorbed quickly from the [...]

  • Ask-the-Coach: Sweeteners

    ARE SWEETENERS REALLY BAD FOR ME? ----------------------------------------------------- For many years (decades actually) we have used sweeteners because they provide a sweet taste without the calories (and ultra-high-GI calories at that) of sugar. For many of us this has really helped with weight control and healthier living in general since it is really not that hard when compared to many other healthy-lifestyle [...]

  • Ask-the-Coach: Genetics & Weight Loss

    I HAVE HEARD ABOUT SOME NEW MEDICAL RESEARCH TO DO WITH GENETIC CONTROL OF WEIGHT LOSS? ------------------------------------------------ Yes indeed. There has been some very exciting genetic in this area. The ground-breaking work has been led by teams at the Massachusetts Institute of Technology (MIT) and Harvard Medical School, with the most important academic publication being in the New England Journal [...]

  • Ask-the-Coach: Weight Loss

    I AM DESPERATE. I AM AT LEAST 20KG OVERWEIGHT AND HAVING TRIED MANY DIETS I JUST DON'T KNOW WHAT TO DO NEXT!!?? ------------------------------------------------ What a question! This must be THE million-dollar question in the world of health & wellness today. The truth is that more and more people want (and mostly need) to lose weight. A massive industry now exists [...]

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