IGNITE 2021 Participants2021-07-26T14:41:58+02:00


“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.


IGNITE 2021 Introduction & Welcome
IGNITE 2021 Introduction
Muscle Building Home Programme Level 1 Female
Muscle Building Home Programme Level 2 Female
Muscle Building Home Programme Level 3 Female
Muscle Building Home Programme Level 1 Male
Muscle Building Home Programme Level 2 Male
Muscle Building Home Programme Level 3 Male
Toning Home Programme Level 1 Female
Toning Home Programme Level 2 Female
Toning Home Programme Level 3 Female
Toning Home Programme Level 1 Male
Toning Home Programme Level 2 Male
Toning Home Programme Level 3 Male
Weight Loss Home Programme Level 1 Female
Weight Loss Home Programme Level 2 Female
Weight Loss Home Programme Level 3 Female
Weight Loss Home Programme Level 1 Male
Weight Loss Home Programme Level 2 Male
Weight Loss Home Programme Level 3 Male
5800kJ Meal Plan Weight Loss Inactive Female
5800kJ Meal Plan Weight Loss Inactive Female
5800kJ Meal Plan Weight Loss Inactive Female Vegetarian
6200kJ Meal Plan Weight Loss Inactive Male Muscle Building
6200kJ Meal Plan Weight Loss Inactive Male Muscle Building Alternate
6200kJ Meal Plan Weight Loss Intermediate Activity More Starch Less Protein
6200kJ Meal Plan Weight Loss Intermediate Activity More Starch Less Protein Alternate
6200kJ Meal Plan Weight Loss Intermediate Activity Vegetarian More Starch Less Protein
7000kJ Meal Plan Intermediate Active Male Resistance Training
7500kJ Meal Plan Active Male Resistance Training High Protein
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

Calculate your current BMI


Ask The Coach


Frequently Asked Questions

Will I be able to watch the exercise videos and webinars at later time & date?2021-03-30T10:27:39+02:00

Answer: Yes, all members’ part of the SANLAM Wellness will be able to access all videos at a later stage. All videos are recorded.

Kindly find previous exercise and webinars videos under the ‘Content’ section higher up on this same page.

What exercise routine will help weight loss?2021-03-30T09:00:12+02:00

Answer: Whether high or low intensity, cardio or weight training, all forms of exercise will be beneficial in contributing to weight loss, but essentially no workout is better or worse as each individual responds differently to different forms of exercise. It is important to try different types of exercise and explore which workouts work best to fit your lifestyle and preferences.

If high intensity, short workouts are too exhausting or longer workouts are difficult with your schedule, you have the option to choose an alternative and still reap the benefits upon your weight. Misconceptions are associated with certain exercises for example; weight training makes women bulky and even gain weight, but any form of exercise will encourage weight loss, even weightlifting, and exercise is a vital component to include when trying to lose weight.

Is getting enough sleep and water important?2021-03-30T10:09:16+02:00

Answer: Yes, sleep plays an important role in our body repairs system. The body releasing growth hormones while you sleep. Those hormones stimulate muscle and protein growth, as well as a fat breakdown process called lipolysis. Ideally, you should sleep seven to nine hours per night.

Water is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals.

The benefits are even greater when you replace sugary beverages with water. It is an amazingly easy way to cut back on sugar and calories. It is recommended to drink Litres: 1–2 or Glasses: 4–8.

Should I weigh myself often?2021-03-30T10:11:49+02:00

Answer: People who succeed at losing weight and keeping it off weigh themselves often, research shows. A step on the scale at least once a week seems to build awareness best.

Don’t stress if the number on the scale goes up and down: Weight can change by several kg over the course of a few days as water weight shifts.

I will not be able to submit my Virtual Weigh in reports due to work, training or lack of time etc. Can I submit at a later stage?2021-03-30T10:14:59+02:00

Answer: Yes, we understand that events in life can get in the way. Either submit at an earlier date or few days after. Alternatively submit your progress at the next weigh in.   

What do I need for the weigh in?2021-03-30T10:15:29+02:00

Answer: Measuring tap (cm) and body scale.

Will I be able to exercise with my current injuries or pain?2021-03-30T10:16:02+02:00

Answer: Ideally consult your doctor before you begin any exercise program.

A few tips: Start slowly and gradually increase your efforts as you gain strength, flexibility, and confidence. Move at your own pace. Never try to keep up with a class or a group if doing so is painful. Accept that you will be able to do more on some days than others. Be patient with your progress. Overexertion makes pain worse and can strain muscles.

Which fats should you cut back on to lose weight?2021-03-30T10:16:23+02:00

Answer: Saturated fats. Less than 10% of your calories should come from saturated fats, say government dietary guidelines.

Replace butter and processed foods with healthier polyunsaturated and monounsaturated fats, like olive oil, cold water fish, tofu, avocado, and small amounts of nuts. Although lowering saturated fat isn’t magical for weight loss, it is beneficial for overall health.

Can skipping meals help with weight loss?2021-03-30T10:16:58+02:00

Answer: It is highly advised not to skip meals for several reasons, many people assume that if you skip a meal that means less calories consumed and more fat is burnt therefore more weight lost, but actually in reality, when you skip a meal several things happen.

Firstly, your hunger is likely to increase, meaning when you do come to eat your next meal you will consume more food, compensating for the food missed earlier.

Secondly depriving your body of fuel causes it to revert to a state of starvation, making it store any food you do consume immediately as fat stores and burn muscle instead, this slows your metabolism down considerably. Missing meals can sometimes be unavoidable, though to encourage weight loss it is best to avoid the body reverting to this state of starvation.

I would like to join the Sanlam wellness WhatsApp group2021-03-30T10:22:58+02:00

Answer: The Sanlam WhatsApp group is open for all Sanlam Wellness members.

Please follow the link: https://chat.whatsapp.com/CSfD78gx3Q2DJ9qZwf1Nfc

Further questions please email: ignite@workcarewellness.co.za

Reading Resources

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  • Nutrition 101

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  • Weight loss: online resources (links & apps)

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  • Calorie counting

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  • No diets. No meal plans.

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  • Comfort eating – moods & food

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  • 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

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  • Meal Replacements & Weight Loss

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  • 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

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  • BMI

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  • Glycaemic Index (GI)

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  • Ask-the-Coach: Sweeteners

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  • Ask-the-Coach: Genetics & Weight Loss

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