IGNITE 2021 Participants2021-05-07T13:56:41+00:00

WELCOME IGNITE 2021 PARTICIPANTS!

“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

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
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
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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 [...]

Frequently Asked Questions

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

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+00:00

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+00:00

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+00:00

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+00:00

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+00:00

Answer: Measuring tap (cm) and body scale.

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

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+00:00

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+00:00

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+00:00

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

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