Fitness By Helene

25/03/2025

🔥 The Little Black Dress Weight Loss Plan is HERE! Only for Subscribers 🔥

Ladies, it’s time to feel strong, confident, and absolutely amazing in your little black dress! 💃 Starting tomorrow, I’ll be posting daily workouts and a fantastic meal plan to help you shed weight and feel your best.

💪 What You’ll Need:
✔ Yoga mat
✔ Dumbbells
✔ Resistance band
✔ Stability ball

These workouts are designed to torch fat, sculpt your body, and boost your energy—all from the comfort of your home!

Get ready to commit, sweat, and transform! Who’s in? Drop a 💪 in the comments if you’re joining me!
Helene Van Loggerenberg
Fitness By Helene

07/03/2025

🥺 Emotional Eating Struggles & How to Break Free 🍫🍕

Ever find yourself reaching for snacks when you’re stressed, sad, or even bored? You’re not alone. Emotional eating is a common coping mechanism, but it can leave you feeling guilty, out of control, and disconnected from your body’s true needs.

💡 Why It Happens:
🔹 Stress triggers cravings for comfort foods.
🔹 Emotional highs & lows can make food feel like an escape.
🔹 Dieting & restriction can lead to binge-eating episodes.

💖 How to Break Free:
✨ Pause & Check-In – Are you physically hungry, or are you eating to soothe emotions?
✨ Identify Your Triggers – Keep a journal to track when & why cravings hit.
✨ Find Non-Food Coping Strategies – Try a walk, journaling, deep breathing, or talking to a friend.
✨ Fuel Your Body Properly – Skipping meals or restricting can make emotional eating worse.
✨ Practice Self-Compassion – You’re not “failing.” Healing your relationship with food takes time.

Remember, food is not the enemy—your emotions aren’t either. It’s about understanding the root cause and finding new ways to care for yourself. 💕

💬 Have you struggled with emotional eating? Let’s talk in the comments!

06/03/2025

https://youtu.be/uxNcPAslECc?si=N3XeBSJoqeQHICUs

STRESS EATING & CRAVINGS HACKS | How to Take Control & Stop Emotional EatingAre you struggling with stress eating? Do you find yourself reaching for food eve...

05/03/2025

Weight Loss & Health: Not Just a Goal, but a Lifestyle

One of the biggest mistakes people make when it comes to weight loss is seeing it as a temporary goal. They think, “Once I reach my goal weight, I’m done!” But the truth is, the journey doesn’t stop there. Once you lose the weight, the next phase begins—maintenance of your weight, health, and fitness.
Why You Can’t Have an “On and Off” Mindset

A common struggle I see is this:
➡️ People eat well and stay consistent Monday to Friday.
➡️ Then the weekend comes… and it’s anything goes—overeating, skipping workouts, and completely falling off track.

I get it—weekends, holidays, and special events should be enjoyed! But if your goal is weight loss, you need to be in a calorie deficit for a certain period of time. If you’re in a deficit during the week but overeat every weekend, you’re undoing all your hard work.

🔹 If weight loss is your goal, you have to stay consistent.
🔹 If maintenance is your goal, balance is key.

This doesn’t mean you can’t enjoy a weekend braai, a birthday, or a holiday—it just means finding a balanced approach.
The “All or Nothing” Trap

Many people fall into an all-or-nothing mindset.
🚫 “I ate one unhealthy meal, so I might as well go all out.”
🚫 “I overate today, so I’ll just restart on Monday.”

This is a dangerous cycle. You don’t have to be perfect, but you do need to stay mindful.
How to Maintain Balance in Real Life

Here are some ways to stay on track while still enjoying life:

✅ Plan Ahead: If you know you have a social event, adjust your meals during the day to allow for more flexibility.
✅ Make Smarter Choices: If you’re at a braai, load up on lean proteins (like chicken or steak) and salads instead of bread-heavy sides.
✅ Watch Liquid Calories: Alcohol, juices, and sugary drinks can add up quickly—stick to water, diet sodas, or limit alcohol intake.
✅ Practice Portion Control: Enjoy the foods you love, but in moderation. One slice of cake won’t ruin your progress, but an entire cake every weekend might.
✅ Stay Active: Go for a morning walk, hit a quick workout, or move your body in some way—even on weekends and holidays.
✅ Change Your Mindset: Stop thinking of healthy eating as a punishment or something you "pause" on weekends. It’s a lifestyle.
Long-Term Success is About Consistency

Sustainable health and fitness aren’t about being perfect Monday to Friday and then losing control on weekends. It’s about finding balance—being able to enjoy life while still taking care of your body.

Remember: Your body doesn’t take a break from functioning on weekends, so your health habits shouldn’t either.

💬 What’s your biggest struggle with weekend or holiday eating? Let’s chat in the comments!

Helene Van Loggerenberg

05/03/2025

Strength Training Myth-Busting: Will Lifting Weights Make You Bulky?

One of the biggest fitness myths out there is that lifting weights will make women “bulky.” I hear it all the time: “I don’t want to look like a bodybuilder” or “I just want to tone, not get huge.”

Let me tell you the truth—lifting weights will NOT automatically make you bulky. In fact, strength training is one of the BEST things you can do for your body, no matter your goal.
Muscle Doesn’t Just Magically Appear Overnight

Building significant muscle takes years of dedicated training, progressive overload, and a specific high-calorie diet. Women naturally have lower testosterone levels than men, making it much harder to put on large amounts of muscle mass.

So, if your goal is to get strong, lean, and sculpted—lifting weights is exactly what you should be doing.
But What If You WANT to Be Muscular?

If your goal is to gain muscle and build a strong, muscular physique, that’s amazing! 💪 With the right training program, nutrition, and consistency, you CAN develop more muscle mass. And that’s just as valid as any other fitness goal.
Your Body, Your Choice

I know there are a lot of opinions out there about women with muscle—some people love it, some don’t. And guess what? That’s okay. People are entitled to their opinions, but your body is nobody else’s business.

💜 If you love a more muscular, athletic look—go for it.
💜 If you prefer a leaner, toned look—go for it.
💜 You do YOU.

And if you’re like me, someone who absolutely loves seeing muscle on women, let me tell you—being strong and having muscle does NOT make you any less feminine. You can be strong, muscular, AND feminine all at once.
The Benefits of Strength Training for Women

No matter your goal, strength training will:
✅ Increase metabolism (helping with fat loss)
✅ Improve bone density (reducing osteoporosis risk)
✅ Boost confidence and mental strength
✅ Shape and tone your body
✅ Improve overall health and longevity

So, don’t be afraid to pick up those weights! Train in a way that makes YOU feel good. Whether you want to build muscle, get lean, or just feel strong and capable, it’s YOUR journey.

💬 What’s your take on women and muscles? Do you love it, or do you prefer a different look? Let’s chat in the comments!

04/03/2025

Building a Balanced Plate: A Complete Guide
A well-balanced plate is the key to maintaining a sustainable, healthy eating plan while reaching your weight loss or fitness goals. Understanding portion sizes and macro-nutrient distribution helps ensure you get the right nutrients without exceeding your daily calorie target. This guide breaks down a 1500-calorie-per-day meal plan, divided into 3 meals and 1-2 snacks, with portion sizes and macros.
Understanding a Balanced Meal
Each meal should include the three essential macronutrients:
Protein: Builds and repairs muscles, keeps you full longer.
Carbohydrates: Provide energy and fiber for digestion.
Fats: Support hormone function and satiety.
A good plate ratio consists of:
✅ 40% Protein
✅ 35% Carbohydrates
✅ 25% Fats
Daily Macro-nutrient Breakdown for 1500 Calories
Protein: ~150g (600 kcal)
Carbohydrates: ~130g (520 kcal)
Fats: ~42g (380 kcal)
Portion Sizes Per Meal
Each meal should be around 400 calories, and snacks should be 150–200 calories. Below is a guideline for portion sizes based on food groups:
Meal Example (400 Calories)
🥩 Lean Protein (100-120g cooked) – Chicken, lean beef, lean pork , eggs, Greek yogurt, cottage cheese (~35g protein, 150 kcal)
🍚 Whole Food Carbs (50-60g cooked) – Brown rice, quinoa, whole wheat wrap, sweet potato, Whole wheat or Sourdough bread(~35g carbs, 140 kcal)
Starchy Vegetables That Count as Your Carb Portion
Sweet potatoes
Butternut squash
Pumpkin
Corn
Peas
Parsnips
Beets
🥗 Non-Starchy Vegetables (150-200g raw) – Spinach, zucchini, peppers, mushrooms (~10g carbs, 40 kcal)
🥑 Healthy Fats (10-12g) – Avocado, nuts, seeds, olive oil, nut butters (~10g fat, 90 kcal)
Snack Example (150-200 Calories)
🍓 Protein Shake (1 scoop whey + 200ml milk) – 25g protein, 150 kcal
🥜 Rice Cake + 10g Peanut Butter – 15g carbs, 5g fat, 7g protein, 180 kcal
What to Drink?
Hydration is essential for metabolism, digestion, and overall health. Recommended drinks:
✅ Mineral/Spring Water – Aim for at least 2-3 liters per day.
✅ Herbal Tea/ Ice Tea – Chamomile, green tea, or peppermint for digestion and relaxation.
✅ Black Coffee – Can support metabolism but limit added sugar and milk.
✅ Electrolytes (if needed) – Helpful after exercise or sweating.
Avoid sugary drinks like sodas, cappuccinos and fruit juices, as they add empty calories.
Final Thoughts
By understanding portion sizes and balancing macros, eating healthy becomes easier and more satisfying. Stick to whole foods, drink plenty of water, and keep meals nutrient-dense to achieve your health goals sustainably!

Helene Van Loggerenberg
Fitness by Helene.

🍽️ 🥗 📝 💪 🌱 ⚖️ 📏 🏋️‍♀️ 🍏 💧 🍠 🥩 🥑 🎯 🚀

04/03/2025

The Power of a Weight Loss Mindset: Why Coaching with Me Can Change Everything

Weight loss isn’t just about eating less and moving more. If it were that simple, we’d all be at our ideal weight, right? The truth is, lasting weight loss starts in your mind.

So many women struggle with emotional eating, self-doubt, and the guilt of "starting over" again and again. But what if you didn’t have to do it alone?

This is where mindset coaching comes in.

When you work with me, we don’t just focus on the food and the workouts—we focus on breaking the mental and emotional barriers that have been holding you back for years.

✨ What Happens in Our Weekly One-on-One Sessions?
✔️ We uncover the real reasons behind emotional eating and self-sabotage.
✔️ We break free from the “all-or-nothing” mindset that keeps you stuck.
✔️ We create realistic, sustainable habits that fit your life.
✔️ We focus on self-love and confidence, so you stop seeing weight loss as punishment.
✔️ I give you accountability and support, so you're never doing this alone.

💡 The truth? You don’t need another crash diet. You don’t need to hate yourself into weight loss. You need the right mindset, the right strategy, and the right support.

Are you ready to finally break free and start seeing real, lasting results? Let’s chat. I’m here to guide you every step of the way. 💜

📩 DM me to book your first session!
Helene Van Loggerenberg
Fitness by Helene
082 620 7954

26/02/2025

🔥 ONLY 5 DAYS LEFT! 🔥

🚨 The Fit, Fierce & Fabulous 14-Day Reset Challenge KICKS OFF MONDAY, MARCH 4! 🚨

⏳ Countdown to Day 1: Just 5 Days to Go! ⏳

💪 Lose fat, build muscle, and feel AMAZING—all from the comfort of your home! No gym, no crazy diets—just smart, effective workouts and a high-protein plan designed for REAL results!

✅ Short, powerful home workouts
✅ Simple, delicious high-protein meal plan
✅ Support & motivation from an incredible community of women

💥 IT’S FREE—But time is running out! 💥

📢 Doors close soon! Don’t miss out! 📢

Drop "I’M IN" in the comments & I’ll send you all the details! Let’s do this together! 🚀🔥

Helene Van Loggerenberg
💙 Fitness by Helene 💙

24/02/2025

Calorie Deficit – The Key to Weight Loss

Struggling to lose weight? The secret isn’t a magic diet—it’s all about calorie deficit! In this video, I break down exactly what a calorie deficit is, how it works, and how you can use it to burn fat and reach your goals sustainably.

🔥 What You’ll Learn:
✅ What a calorie deficit is and why it’s essential for fat loss
✅ How to calculate your daily calorie needs
✅ Common mistakes that can slow down your progress
✅ How to stay in a calorie deficit without starving yourself
✅ The best foods to eat for fat loss and satiety

📌 Bonus: Want an easier way to stay on track? Check out my customized weight loss meal plans and food swap list to help you reach your goals!

💬 What’s your biggest struggle when it comes to weight loss? Drop a comment below—I’d love to help!

🔔 Don’t forget to like, subscribe, and hit the notification bell so you never miss a video on fitness, nutrition, and sustainable weight loss!

Struggling to lose weight? The secret isn’t a magic diet—it’s all about calorie deficit! In this video, I break down exactly what a calorie deficit is, how i...

23/02/2025

📢 New Video Alert: Calories – What They Are & Why They Matter! 🔥

Ever wondered what calories really are and how they affect weight loss, muscle gain, and overall health? In this video, I break it down in a simple, no-nonsense way so you can finally take control of your nutrition!

🎯 What You'll Learn:
✅ What calories actually are and how they fuel your body
✅ The truth about calories in vs. calories out for weight loss
✅ How to calculate your daily calorie needs
✅ The role of protein, carbs, and fats in your calorie intake
✅ Common calorie myths that might be holding you back

💡 Bonus: I’ve also put together customized weight loss meal plans and a food swap list to help you stay on track!

📌 Watch now: https://youtu.be/R61ZtrjNoOs?si=K9xC-iKXPp4sVGgx

💬 What’s your biggest challenge when it comes to calories? Drop a comment below—I’d love to help!

🔥 Don’t forget to like, share, and tag a friend who needs to see this! Let’s reach our health goals together. 💪

Calories – What They Are & Why They MatterEver wondered what calories actually are and why they play such a big role in weight loss, muscle gain, and overall...

21/02/2025

The Science of Weight Loss – How Fat Loss Really Works 🔬

Tired of all the confusing weight loss advice? Let’s break it down with real science! In this video, I’ll explain how fat loss actually works—without gimmicks, starvation, or extreme diets.

🔥 What You’ll Learn:
✅ How your body burns fat and what actually leads to weight loss
✅ The truth about calories in vs. calories out (no more myths!)
✅ Why protein, carbs, and fats all play a role in weight loss
✅ Why exercise alone isn’t the magic solution—but what really works
✅ How to lose fat sustainably without feeling deprived

💡 Need a plan? I’ve got you covered! Check out my customized weight loss meal plans (1200-1800 calories) and food swap list to help you stay on track.

💬 What’s your biggest struggle with weight loss? Drop a comment below—I’d love to help!

📲 Watch now: https://youtu.be/4yeAcgiigT8?si=mtGSBIZBbadkINEi

👍 If you find this helpful, don’t forget to like, share, and tag a friend who needs to see this!

YouTube Video Description: The Science of Weight Loss – How Fat Loss Really WorksAre you struggling to lose weight and feeling overwhelmed by all the conflic...

20/02/2025

📢 Why Knowing Your Starting Point for Weight Loss is Crucial! 🎯💪

Understanding where you are now is the first step to reaching your goals! Watch my latest video to learn why tracking your weight, measurements, and habits can make all the difference in your weight loss journey. 🌟✨


Helene Van Loggerenberg
Personal Trainer
Sports Nutritionist
Weight Loss & Transformation Coach
082 620 7954

20/02/2025

🔥 LADIES, THIS IS YOUR SIGN! 🔥

🚨 The Fit, Fierce & Fabulous 14-Day Reset Challenge is ALMOST HERE! 🚨

💪 Lose fat, build muscle, and feel AMAZING in just 14 days—from the comfort of your home! No gym, no crazy diets—just smart workouts and a high-protein plan designed for REAL results!

👀 I see so many of you already jumping in! But if you haven’t yet, what are you waiting for?! IT’S FREE!

✅ Short, effective home workouts
✅ Simple, delicious high-protein meal plan
✅ Support & motivation from an incredible community of women

💥 Doors are closing soon—Don’t miss this! 💥

Drop "I’M IN" in the comments & I’ll send you all the details! Let’s do this together! 🚀🔥
Helene Van Loggerenberg

20/02/2025

How Many Diets Have You Tried… and Still Feel Stuck? 💔

You start a new diet, full of motivation, only to fall off track a few weeks later. You tell yourself “I’ll start again Monday”, but Monday turns into next month… and the cycle continues. 😔

I see you. I’ve worked with so many women just like you. You’re not failing because you lack willpower. The real reason? Weight loss isn’t just about food and exercise—it’s about what’s happening in your mind and heart. 💭💖

That’s exactly why my 1-on-1 Weight Loss Coaching is different.

✅ We don’t just focus on what you eat—we uncover WHY you eat.
✅ We talk about when your weight struggles started and how to heal from the inside out.
✅ We identify the habits & beliefs keeping you stuck and replace them with new, empowering ones.
✅ We set real, achievable goals and I hold you accountable every step of the way.
✅ You get a safe space to talk, learn, and grow—no more quick fixes, just lasting change.

💬 Here’s what my clients say:
🔥 "Helene helped me see my weight struggles weren’t just about food, but my emotions. For the first time, I feel in control of my body and my choices." – Karen M.
🔥 "I've tried every diet, but nothing worked until I worked on my mindset with Helene. I’ve lost 12kg and gained so much confidence!" – Christa L.
🔥 "I always thought I just needed more discipline. Helene showed me I needed more self-love. This program changed my life." – Ronelle B.

Are you ready to finally take back your power? 🚀

Drop a “I’M READY” in the comments or DM me to book your 1-on-1 coaching session. Let’s change your story together! 💪💖

Helene Van Loggerenberg
Personal Trainer
Sports Nutritionist
Weight Loss & Transformation Coach
082 620 7954

19/02/2025

The Truth About Protein & Why Women Over 40 Need More of It! 💪🔥

Hey ladies! 💖 Today, I want to talk about something that most women over 40 don’t get enough of—PROTEIN!

If you’re struggling with stubborn fat, low energy, or feeling weaker, this might be why. As we get older, our bodies naturally lose muscle (yes, even if you’re active!). This makes it harder to stay lean, strong, and toned—unless we do something about it. That’s where protein comes in!
Why Is Protein So Important for Women Over 40?

✔ Builds & Protects Muscle – Muscle loss happens with age, and protein helps preserve and build lean muscle, keeping you strong.
✔ Boosts Metabolism – More muscle means your body burns more calories even at rest (yes, that means fat loss!).
✔ Keeps You Fuller for Longer – Protein reduces cravings, stops energy crashes, and helps with weight control.
✔ Supports Bone Health – As estrogen levels drop, so does bone density. Protein plays a key role in keeping bones strong.
✔ Balances Hormones & Repairs the Body – Every cell in your body needs protein to function properly, recover faster, and fight aging.
How Much Protein Do You Need Daily?

A general rule for women over 40 is 1.6–2.2g of protein per kg of body weight depending on your goals. That means:
✅ If you weigh 70kg → Aim for 112g–154g of protein per day
✅ If you weigh 60kg → Aim for 96g–132g of protein per day

If you’re training regularly (especially strength training, which I highly recommend!), you need even more to build and repair muscle.
How Can You Hit Your Protein Goal?

🔹 Breakfast: Protein smoothie, eggs, or Greek yogurt
🔹 Lunch & Dinner: Lean chicken, fish, steak, or plant-based protein
🔹 Snacks: Biltong, protein bars, or cottage cheese
🔹 Supplements: Protein powder (great for busy days!)

Bottom Line? If you want to feel strong, lose fat, and age like a queen, protein is NON-NEGOTIABLE! 👑💪

💬 Struggling to hit your protein goals? Drop a comment below or DM me—I’m here to help! 🚀🔥


Helene Van Loggerenberg

19/02/2025

📢 Struggling to Hit Your Protein Goal? Here’s How to Get 100g of Protein Daily! 🍗💪

Ladies, if you’re 40+ and lifting weights, protein is your BEST friend for muscle tone, fat loss, and keeping energy levels high. But hitting 100g of protein a day can feel impossible… until now!

💡 Here’s an EASY, balanced high-protein meal plan to hit 100g daily:

🥚 Breakfast (30g Protein) – Scrambled eggs (2 whole, 2 whites) + cottage cheese + veggies
🍗 Lunch (30g Protein) – Grilled chicken breast + roasted veggies + feta cheese
🥤 Snack (20g Protein) – Whey protein shake with fat-free milk
🐟 Dinner (25g Protein) – Hake fillet + steamed broccoli + olive oil drizzle

👉 Quick Tips to Hit Your Protein Goal:
✅ Prioritize protein FIRST at every meal
✅ Use easy add-ons (Greek yogurt, cottage cheese, eggs, lean meat)
✅ Keep a high-protein snack handy (biltong, protein smoothie, tuna packs)

🔥 Comment "PROTEIN" below, and I’ll send you my FREE High-Protein Food List to make meal planning effortless!

💬 What’s your biggest struggle with protein intake? Drop it below! 👇


Helene Van Loggerenberg
082 620 7954