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Monday 05:00 - 19:00 Tuesday 05:00 - 19:00 Wednesday 05:00 - 19:00 Thursday 05:00 - 19:00 Friday 05:00 - 19:00 Saturday 07:00 - 13:00

RealFit Community, Fynbos Place 2, Pretoria (2025)

23/12/2025

🇿🇦 Can You Eat "Real" SA Food and Still Hit Your Goals? (Spoiler: YES!)

RealFit fam, let’s be honest. If a "diet" means giving up boerewors, braais, or your Ouma’s chicken pie forever, it’s not going to last.

We hear it all the time: "I need to eat 'clean' to lose weight." But in South Africa, "real food" isn't just steamed fish and broccoli. It’s curry and rice on a Tuesday, a toasted cheese for lunch, and dipping a rusk in your coffee.

At RealFit, we believe if your nutrition plan doesn't fit your culture and lifestyle, it won’t stick.

Here is the secret: You don’t need to change the menu; you just need to change the math.

Here’s how to enjoy our local favourites and still drop a dress size or tighten that belt. 👇
🍛 The Golden Rule: The Plate Structure

This is the biggest mistake we make in SA. We love "Starch on Starch." (Looking at you, rice, potato, AND pumpkin on the same plate! 😉).

The RealFit Fix: Choose ONE starch per meal. If you have rice, skip the potatoes. If you have pap, skip the garlic roll.

Ideally, your plate should look like the image below: ✅ 1/2 Plate: Greens/Veggies (Salad, green beans, gem squash). ✅ 1/4 Plate: Protein (Wors, chicken, steak, mince). ✅ 1/4 Plate: Starch (Mash, rice, pap, pasta).
🛑 Watch The "Hidden" Calories

A perfectly healthy piece of steak changes instantly when you drown it in creamy mushroom sauce.

Fat = Calories: Fat has more than double the calories per gram than protein or carbs. Go easy on the butter, oil, and mayo.

The Braai Trap 🍺: Alcohol is calorie-dense and offers zero nutrition. Plus, after two dops, that second helping of potato salad looks way too tempting. Count your drinks as part of your daily intake!

🖐️ Handy Portion Guide (No scales needed!)

You can eat the pie, just don't eat half the pie. Use your hands to estimate portions:

👩 For Her (Aiming for fat loss):

Protein: 1 Palm

Starch: 1 Cupped hand

Veggies: 2 Open hands (Load up here!)

Fat: 1 Thumb

👨 For Him (Aiming for fat loss):

Protein: 2 Palms

Starch: 2 Cupped hands

Veggies: As much as you want!

Fat: 2 Thumbs

👶 For the Kids: Please don't count calories for growing kids! Focus on habits: water instead of sugary drinks, and encourage them to eat their "real food" veggies first before the treats.

The Bottom Line: Eat the food you love. Just eat a little less of the heavy stuff, and fill the gap with something green. It’s about balance, not banning boerewors.

👇 TELL US BELOW: What is the one South African meal you absolutely refuse to give up?

21/12/2025

🔥 Due to POPULAR DEMAND: Extra Dates Added for the 2026 Kick-off!

Ready for a real reset? The response to our initial 2026 Challenge announcement has been incredible!

We don't want anyone left behind this new year. Because of the high demand, we have opened up extra intakes for the RealFit 8-Week Body Transformation Challenge.

Choose the 8-week block that suits your schedule best and get ready to crush your goals:

📅 Intake 1: Starts January 12 ➡️ Ends March 9 📅 Intake 2: Starts January 26 ➡️ Ends March 23 📅 Intake 3: Starts February 16 ➡️ Ends April 13

This isn’t just a "diet." It’s a science-backed system designed by Coach Helene (Trainer & Nutritionist) to help you lose fat, build muscle, and completely energize your mindset for lasting results.

What you get for R750: ✅ 8 Weeks of structured nutrition (Fat loss or Muscle gain) ✅ Customizable Training Plans (Home or Gym options!) ✅ Expert support & Supplement guidance ✅ Exclusive FB Community for accountability

🏆 THE PRIZE: R10,000 CASH for the Best Overall Transformation across the challenge! (Judged on total weight loss, body fat % change, skeletal muscle mass gains, re-composition, and visible progress via photos/measurements).

⚠️ SPOTS ARE LIMITED across all intakes! Don't wait until your preferred date is full. Secure your place now.

👉 https://realfit.co.za/store/product/realfit-8-week-body-transformation-challenge

Let’s do this! 💪

17/12/2025

The numbers are in... and they are HUGE! 📉🔥

We officially wrapped up our 6 Weeks Summer Shred Challenge, and I am blown away by the hard work this group put in. The holidays are usually a time for slowing down, but these ladies decided to level up instead! 💪

Check out these incredible results:
📉 Louann: -5.65kg 📉 Suzan: -4.2kg 📉 Lezani: -3.5kg

🏆 A MASSIVE congratulations to our challenge WINNER, Louann!

🏆 You absolutely crushed it! As the winner, Louann has won a free entry to our upcoming January Transformation Challenge starting 12 Jan!

🌟 Coach’s Shout-out: I have to give a special mention to Suzan. You showed up consistently, never missed a beat, and put in the work every single session. That kind of discipline is exactly what builds long-term results.

Proud is an understatement. If you want results like this to start your 2026, watch this space... 👀

15/12/2025

Real Health Benchmarks – RealFit Edition

Let’s redefine what being fit actually means.

Not athlete fit.
Not gym-obsessed.
Fit for real life.

Ask yourself — can you do these everyday movements easily?

• Tie your shoelaces while standing
• Get up from a low chair without using your hands
• Walk up a full flight of stairs without stopping
• Carry heavy shopping bags comfortably

These aren’t workouts.
They’re life skills.

So what’s the real benchmark for health and fitness?

It’s not body fat percentage.
It’s not how heavy you lift.
It’s whether your body supports your daily life instead of limiting it.

Being “fit enough” means:
• Moving without fear
• Feeling capable in your body
• Having energy for your day
• Staying independent as you age

This is the RealFit standard — strength that shows up outside the gym.
“Which one feels easy for you — and which one needs work?”

Helene Van Loggerenberg

14/12/2025

Your RealFit Sunday Reset (No Extremes)

Sunday is not about fixing, restricting, or starting over.
It’s about checking in and setting yourself up for the week ahead.

Here’s your RealFit way to reset:

• Drink water — more than you think you need
• Move gently (walk, stretch, mobility — it all counts)
• Plan 1–2 workouts, not the whole week
• Choose one nourishing meal today
• Get to bed a little earlier if you can

That’s it. No extremes. No punishment. No pressure.

Small, intentional actions today create momentum for the week ahead.

Comment “READY” if you’re easing into the week the RealFit way.

Helene Van Loggerenberg

12/12/2025

🎄 The 12-Minute "Holiday Hustle" Express Workout! (No Equipment!) 🎄

Hey Class Action Crew! 🏃‍♀️💨

Is your schedule absolutely PACKED this week? Between finishing work, holiday prep, and social events, finding an hour to train seems impossible.

Remember our motto: Something is always better than nothing. Consistency beats intensity during the crazy season!

If you can't make a live session, I’ve designed this "Holiday Hustle" burner just for you. It’s only 12 minutes, requires ZERO equipment, and hits the whole body. You can do this in your living room, a hotel room, or even your kitchen while dinner cooks!
🎅 The 12-Minute Sleigh Bells Circuit 🎅

The Goal: Complete As Many Rounds As Possible (AMRAP) in exactly 12 minutes. Move with quality, but keep the pace up!

Set your timer for 12:00 and GO:

🎁 12 "Santa Sack" Squats (Focus on depth and squeezing glutes at the top. Make them Jump Squats if you want extra spice!)

🧗‍♀️ 12 "Chimney Climb" Mountain Climbers (That's 12 per leg, 24 total. Keep that core tight and hips low!)

🦌 12 "Reindeer" Reverse Lunges (6 per leg, alternating. Big step back, drive through the front heel.)

💪 12 "Present Pusher" Push-Ups (On toes or knees. Chest to floor, elbows tucked in. Strong plank position!)

🔁 REST briefly only if needed, then immediately start the next round until the 12-minute timer goes off!

💡 Class Action Tip: Don't sacrifice form for speed. If you get tired, slow down the reps, but try not to stop completely. This is about keeping that metabolic fire burning! 🔥

👇 ACCOUNTABILITY ACTION! 👇 Who is committing to this quick burner today or tomorrow? Drop a "🎅 DONE!" GIF below once you’ve completed the hustle!

Let's sleigh this week!

Helene Van Loggerenberg

12/12/2025

Is Your Routine Running You, or Are You Running Your Routine? 🕰️

Hey RealFit Fam! 👋 Let's have some real talk today about the "flow" of daily life.

When you look at your typical day, does it feel like a smooth rhythm where things get done with focus? Or does it feel more like a chaotic race against the clock, where you're constantly stressed, running late, and drowning in to-dos? 😰

And let’s be honest about how that stress affects our nutrition. Do you have go-to, healthy, high-protein meals planned because you know they align with your goals? Or, when life gets crazy at 5:00 PM, do you find yourself grabbing whatever fast junk food is easiest because you just don't have the mental energy to cook? 🍔🌯

If you feel like you're constantly in "reactive mode," you are not alone. But living that way drains your energy and kills your progress.

It’s time to take back control.

I’ve been diving back into concepts from game-changing books like Atomic Habits by James Clear and The Miracle Morning by Hal Elrod. They don't teach rocket science; they teach practical psychology on how to master your day.

Here are 4 powerful ways to stop the chaos and build a routine that serves YOUR goals:

Start your day proactively, not reactively. If the first thing you do is check your phone, you are immediately reacting to other people's agendas.

The Tip: Wake up just 20–30 minutes earlier. Do not check email/socials. Use this protected time to "fill your cup" first. Hal Elrod suggests things like Silence (meditation), Affirmations, Exercise (even 10 mins!), or Scribing (journaling).

RealFit Application: Use 10 minutes of this time to mentally visualize your workout for later in the day and review your meal plan.

We often fail because we try to change EVERYTHING overnight. We rely on motivation, which always fades. We need systems instead.

The Tip: Focus on tiny, 1% improvements that compound over time. Use "Habit Stacking." Take a habit you already do every day without thinking, and stack a new, desired behavior on top of it.

The Formula: "After I [Current Habit], I will [New Tiny Habit]."

Example: "After I pour my morning coffee, I will drink one full glass of water." "After I take off my work shoes, I will immediately put on my gym clothes."

Willpower is a battery that drains throughout the day. Don't rely on willpower at 6:00 PM when you are exhausted; rely on design.

The Tip: Make good choices obvious and easy. Make bad choices invisible and hard.

RealFit Application: If you want to eat high-protein meals, prep your chicken/tofu/eggs on Sunday. Have Greek yogurt handy at eye level in the fridge. Conversely, put the ultra-processed snacks on a high shelf in the back of the pantry (or better yet, don't buy them). If you don't plan your meals, the vending machine plans them for you.

This is the deepest shift from Atomic Habits. True change doesn't happen by focusing on what you want to achieve (e.g., "I want to lose 5kg"), but on who you want to become.

The Tip: Stop saying "I'm trying to be healthy." Start telling yourself "I AM a healthy person."

The Shift: When faced with a decision, ask: "What would a healthy, organized person do right now?" A healthy person doesn't skip a workout just because they are tired; perhaps they just modify it to be lighter. A healthy person prioritizes fuel over convenience.

👇 Let’s Hear From You! 👇

Be honest in the comments: On a scale of 1 (Total Chaos) to 10 (Smooth Rhythm), where is your daily routine right now?

And which of these tips do you need to apply most this week? Let's support each other in getting that rhythm back!

Helene Van Loggerenberg

11/12/2025

💎 THE R100 MILLION GIFT YOU GOT FOR FREE 💎

I recently asked an AI to estimate the monetary worth of a human life—just the biology, the potential, the mechanics. It suggested a figure around R100 Million.

And yet, we all know the truth: You are actually priceless.

We are so fearfully and wonderfully made. We are given this incredible, complex, miraculous vessel that houses our soul, our mind, and our dreams. And the craziest part? We got it for free.

Maybe that’s the problem. Because we didn't pay for it, we often forget to value it.

I see so many conversations online lately trying to justify obesity, normalizing the struggle, and making excuses that "it really isn't that bad." But deep down, in the quiet moments, we know the truth. We know the heavy toll it takes—not just on our joints or our hearts, but on our vitality. On our ability to live fully. On the "R100 Million" potential that is being weighed down.

The Harsh Truth & My Confession

We are entrusted with this vessel. We are supposed to feed it, nurture it, protect it, and grow its potential. But how often do we misuse it? We abuse it with poor food, with inactivity, with neglect... simply because learning the skills to take care of it feels like "too much trouble."

I am not saying this from a high horse. I am saying this from the trenches with you.

I have made so many mistakes with my body. I have made mistakes with my mind and my health. I haven't always been kind to this vessel. And being human, I know I will make more mistakes in the future.

The Call to Stewardship

But the shift happens when we change our heart. The Bible tells us that we must be faithful stewards of what is entrusted to us.

Are you a good steward of the investment that is YOU?

When we pursue health, fitness, and nutrition, it isn't vanity. It’s gratitude. It is saying, "Thank you for this gift. I will polish it. I will strengthen it. I will make it last."

The Good News

Here is the beautiful part: It is never too late to start caring for your investment.

Your body is incredibly forgiving. The moment you start treating it with love, feeding it real nourishment, and moving it with joy, it begins to heal. It wants to thrive!

You are a walking miracle. You are unique. You are worth the effort, the learning, and the discipline. Let’s stop making excuses for the damage, and start celebrating the potential.

Let’s take care of the vessel that carries us through this life. ❤️

Helene Van Loggerenberg

09/12/2025

✈️ RealFit Community Tip Share! Protein-Packed Travel Fuel! 🥜

Happy Tuesday, RealFit Fam! As holiday travel ramps up, the biggest threat to consistency is often unexpected hunger at the airport or on the road! You end up grabbing expensive, high-sugar snacks out of desperation.

The solution? Plan ahead and pack smart!

I’m sharing one of my go-to recipes for a low-cal, high-protein snack that travels beautifully:
Recipe: Coach Helene's Protein-Seeded Travel Bars

These bars are low-calorie, sugar-free, and packed with fiber and protein, making them the perfect travel companion!

Ingredient
1. Protein Powder (Vanilla/Chocolate Whey),2 scoops Body Sculpture Nutrition https://realfit.co.za/store/product/whey-protein-100-pure-165kg
2. Nut Butter (Sugar-Free),1/4 cup https://realfit.co.za/store/product/buttanutt-100-almond-butter-250g
3. "Mixed Seeds (Chia, Flax, Hemp)",1/4 cup
4. Oats (Rolled),1/2 cup https://realfit.co.za/store/product/realfit-rolled-oats-1kg
5. Chopped Nuts (Almonds/Walnuts),1/4 cup
6. Sugar-Free Maple Syrup (or stevia drops),To taste (for binding)
7. Water/Almond Milk,1-2 tbsp (as needed for consistency) https://realfit.co.za/store/product/almond-milk-buttanutt-1l
8. Optional: Dried unsweetened fruit (small amount),1/8 cup

Method: Mix all dry ingredients, then add nut butter and sweetener. Slowly add liquid until you have a thick, sticky dough. Press firmly into a lined tray, chill for 1 hour, and cut into 6-8 bars.

Why this is a RealFit-Approved Travel Snack:

Keeps you Full: The high protein and fiber content stabilizes blood sugar, preventing that energy crash and stopping you from grabbing airport junk food.

Travel-Ready: They are sturdy, non-perishable (for a few days), and easy to eat anywhere (plane, car, hotel room).

Calorie Smart: Since you control the ingredients (especially the sugar-free binder), you know exactly what you’re putting into your body.

💬 Community Tip Share! 💬

We want to know your secrets for staying fit and healthy on the go!

What is your BEST travel health tip?

Travel Snack Gem: Share your favorite packed snack or healthy airport food find!

Drop your tips below and help the RealFit community thrive this holiday season! 👇

Helene Van Loggerenberg

08/12/2025

💖 RealFit Community: Why We Go Overboard (and How to Break the Cycle!) 💖

Hey RealFit Fam! 👋 It's Monday, and the holidays are officially here! This time of year often brings immense joy, but for many of us, it also brings a unique set of challenges around our health and fitness goals.

You know the feeling, right? One festive meal turns into a whole week of indulgence. One missed workout leads to throwing in the towel until January. Suddenly, you're not just "enjoying the holidays," you're feeling guilty, sluggish, and dreading the "getting back on track" effort.
Why Do We Go Overboard?

It's not a lack of willpower; it's often a combination of powerful psychological and biological factors:

The "All-or-Nothing" Mindset: We tend to see health in black and white. "I blew my diet, so this day/week/month is ruined." This mindset is lethal during times of indulgence, as it completely disregards the power of "most of the time."

Emotional Eating & Stress: Holidays, while fun, can be incredibly stressful (family, finances, logistics!). Food often becomes a coping mechanism for anxiety, boredom, or even just feeling overwhelmed.

Social Pressure & Celebration: Food is central to celebration and connection. Saying "no" can feel socially awkward or like you're missing out on the fun.

"Last Chance" Syndrome: We tell ourselves, "I'll restrict heavily in January, so I might as well enjoy everything now." This leads to excessive eating and a difficult re-entry.

Lack of Structure: Our routines are disrupted. Gyms have different hours, schedules are packed, and planned meals go out the window. Without a plan, consistency crumbles.

The Hard Truth: It's Harder to Get Back On!

When we completely abandon our healthy habits, our bodies and minds adjust. Cravings intensify, energy drops, sleep suffers, and the mental "friction" to start again becomes immense. That's why making a clean slate in January feels so daunting!
The RealFit Solution: Consistency, Not Perfection.

Instead of aiming for 100% adherence (which is unrealistic during the holidays), aim for healthy choices MOST OF THE TIME.

Plan Your Treats: Know when you're going to indulge. Savor that one slice of cake or that special cocktail, rather than grazing aimlessly.

Prioritize Protein & Veggies: Fill up on nutrient-dense foods first at parties and meals.

Keep Moving: Even if it's not a formal workout, aim for walks, stairs, playing with kids, or even a quick bodyweight circuit.

Hydrate Relentlessly: Water is your best friend against fatigue and false hunger signals.

This approach creates momentum, makes it easier to jump back fully into your routine, and prevents the emotional rollercoaster of guilt and regret.
💖 Accountability Check-in! 💖

In this safe space, let's be vulnerable.

What is your BIGGEST FEAR about holiday eating or training? Is it weight gain, losing your fitness level, or feeling out of control?

Share your fears below. You are not alone, and together, we can navigate these "invisible walls" and emerge stronger!

Helene Van Loggerenberg

RealFit Community

23/12/2025

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17/12/2025

15/12/2025

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Monday	05:00 - 19:00
Tuesday	05:00 - 19:00
Wednesday	05:00 - 19:00
Thursday	05:00 - 19:00
Friday	05:00 - 19:00
Saturday	07:00 - 13:00