Whatever your goal, there's a program for you!
GET STARTED IN TWO STEPS:
1. Choose your level of support: is the tremendous group coaching offered by JEFF Club enough for you? Or do you need the unparalleled daily accountability, guidance, and cheerleading of Advanced 1-1 Coaching?
2. Choose your program: do our August Challenge or any of our 100+ expert-led exercise and nutrition programs, including three epic new releases for August!
You’ll thrive by keeping your eating and exercise on point for 5/7 days each week!
"I joined this program for an improvement in my strength, and also because I had FOMO seeing how much fun everyone was having on these programs! I have had amazing, amazing, amazing results. I’ve just loved it and it made me more of who I wanted to be. I recommend this program to everyone!" - Andy
Swipe below to explore our programs.
Treasure Yourself
30-Day Challenge with Louis & Joe
FREE with Club
Start date: Monday, 8 August
Length: 30-Days
Description
The treasure yourself 30 Day Program offers you a full body blast with the combination of strength and body weight cardio sessions. The sessions throughout will be strictly 30 minutes long. Short and Impactful. Expect to be taken on a journey of not only strengthening your body, but strengthening your mind too.
For all fitness levels.
LIIT's Get Immunity
Program with Greg & Dom
FREE with Club
Start date: Monday, 8 August
Length: 21-Days
Description
Join Dom and Greg in the ring for another round of boxing, core strength and fitness! After an incredible first round in the Box for Love program, they are back in action for Box for Gold! You can expect high pace, high intensity, strong core foundation build and a whole lot of boxing combinations! Some of these sessions have been filmed on location, while others have been filmed in the ring! Join them for the next 21 days as you take your fitness to a whole other level.
For all fitness levels.
Description
Whether you have a lower body injury restricting you or you just want to work on your gun show, this is the program for you.The workouts will focus on all of your upper body,including the core so don’t underestimate it. You will be feeling the burn for the 21-days. For those that are less restricted, you can bump up your cardio in your live sessions.
For all fitness levels.
Injury Management
Course with Ed, Cath & Jax
FREE with Club
Start date: Monday, 8 August
Length: 14-Days
Description
Body and joint pain is something we will all suffer from at some point during our health and fitness journeys. But just because it is inevitable, doesn't mean you need to suffer with it. This course is designed to help anyone who is currently suffering with general pain or niggles that prevent them from training pain free.
We will teach you exercises and tools that can be used to help alleviate pain and tightness and also strengthen the muscles around the problem area to help support it. This is not designed to diagnose or treat specific injury but rather to help manage general pain to aid in recovery.
Mastering Menopause
Course with Janelle & Sandi
FREE with Club
Start date: Monday, 8 August
Length: 14-Days
Description
Whether you’re approaching menopause, going through menopause or ‘been there done that’, this course is for you.
Join Coach Janelle and Coach Sands as they explore the many facets of menopause in a way that will empower you to BE the BEST of YOU during this phase of life.
Treasure Yourself
30-Day Challenge with Louis & Joe
FREE with Club
Start date: Monday, 8 August
Length: 30-Days
Description
The treasure yourself 30 Day Program offers you a full body blast with the combination of strength and body weight cardio sessions. The sessions throughout will be strictly 30 minutes long. Short and Impactful. Expect to be taken on a journey of not only strengthening your body, but strengthening your mind too.
For all fitness levels.
LIIT's Get Immunity
Program with Greg & Dom
FREE with Club
Start date: Monday, 8 August
Length: 21-Days
Description
Join Dom and Greg in the ring for another round of boxing, core strength and fitness! After an incredible first round in the Box for Love program, they are back in action for Box for Gold! You can expect high pace, high intensity, strong core foundation build and a whole lot of boxing combinations! Some of these sessions have been filmed on location, while others have been filmed in the ring! Join them for the next 21 days as you take your fitness to a whole other level.
For all fitness levels.
Description
Whether you have a lower body injury restricting you or you just want to work on your gun show, this is the program for you.The workouts will focus on all of your upper body,including the core so don’t underestimate it. You will be feeling the burn for the 21-days. For those that are less restricted, you can bump up your cardio in your live sessions.
For all fitness levels.
Injury Management
Course with Ed, Cath & Jax
FREE with Club
Start date: Monday, 8 August
Length: 14-Days
Description
Body and joint pain is something we will all suffer from at some point during our health and fitness journeys. But just because it is inevitable, doesn't mean you need to suffer with it. This course is designed to help anyone who is currently suffering with general pain or niggles that prevent them from training pain free.
We will teach you exercises and tools that can be used to help alleviate pain and tightness and also strengthen the muscles around the problem area to help support it. This is not designed to diagnose or treat specific injury but rather to help manage general pain to aid in recovery.
Mastering Menopause
Course with Janelle & Sandi
FREE with Club
Start date: Monday, 8 August
Length: 14-Days
Description
Whether you’re approaching menopause, going through menopause or ‘been there done that’, this course is for you.
Join Coach Janelle and Coach Sands as they explore the many facets of menopause in a way that will empower you to BE the BEST of YOU during this phase of life.
"Looking back now, I wish I’d signed up with JEFF months before because of the positive impact it has had on my life."
- LAUREN
EXERCISE
Choose one of our exercise programs, or have us recommend one to match your needs!
Pilates Strong
Program with Louis & Edgar
FREE with Club
Start date: Monday, 6 June
Length: 21-Days
Join Dom on a first of its kind pure pilates program. This program promises stability, strength and a whole lot of core! Pilates Strong with Dom focuses on control and precision, and is perfect as a stand-alone program or as an adjunct to your running sessions. Bonus: Dom has filmed her Pilates Strong Program in some of her favourite places, so you can look forward to memorable workouts set in unforgettable locations in nature!
Equipment: Ankle weights (500g to 1kg per ankle), Light hand weights (1kg), Fabric booty resistance bands and yoga mat.
Fit for Love
with Edgar
R950 FREE with Club
Start date: Every Monday
Length: 21-Days
Fitness Level: All
Get your heart racing this February with JEFF in the 21-day Fit for Love Program. With a focus on your cardiovascular health, Edgar guides you through several cardio and fitness sessions aimed at activating and actualising your self-love and fitness! With low-impact movements available, it’s suitable for all fitness levels.
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February is the month of love and what better time to show yourself and your incredible body some love than now. The Fit for Love 21-day Challenge with Edgar was created just for you if your life needs that extra dose of endearment.
Edgar leads you on 3 weeks of focused cardio and fitness sessions to help you activate and acclimatise to self-love, and self-actualise your fitness within. With several cardio and fitness based sessions, this Challenge was designed to improve your cardiovascular health and get your heart and blood pumping.
This Challenge is suitable for all beginner to intermediate fitness levels, so the whole family is welcome. Have a set of dumbbells or cans and resistance bands at hand for that extra oomph in your workouts.
JEFF Bump Bundle
with Dom, Seri, Liz, Edgar, Sandi, Tash & Kath
R1,000+ FREE with Club
Start date: Every Monday
Length: 28-Days
Fitness Level: All
Being a new mum can be a daunting, overwhelming time. We understand. And we have your back! Introducing JEFF Bump - a comprehensive 4-week training program for Pregnant and Postpartum women, a 4-week nutrition plan (suitable for breastfeeding mums), and 20-module postpartum course that covers everything from pelvic health, body image, self-care and new mum tips!
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For all the new mums and mums-to-be, we have created something just for you: JEFF Bump - a 4-week program to assist you through your pregnancy as well as navigating the new mom territory. It’s packed with training guidance, helpful tips, and educational sessions from a JEFF team of qualified and experienced women. We cover everything from pelvic floor health; postpartum weight-loss, exercise, and nutrition; posture; postpartum depression; tips for new mums; and learning to incorporate self-care and a positive mindset.
Our team of experts include:
Dom - Physiotherapist and advanced Pilates Instructor with special interest in Women's Health
Sandi - Registered Dietician with special interest in Nutrition through the Life Cycles.
Liz - Self-Care Coach, certified Personal Trainer, and comprehensive Pilates Instructor.
Kath - Registered Yoga teacher, Mental Health advocate, and conscious content creator.
Seri - Former professional athlete, mindset coach, new mumma with a special interest in making women see themselves in all their glory.
Edgar - Biokineticist with a BHSc in Human Movement.
This JEFF Bump bundle includes a 4-week Pregnancy and Postpartum Training Program, a 4-week Nutrition plan (suitable for breastfeeding mums), and a 20-module Postpartum course. Expect everything from cardio, strength and Pilates sessions, as well as meditation; a diverse, delectable nutritional plan to fuel your incredible body for creating a human; and perfectly-timed educational sessions to enjoy while you breast- or bottle-feed your new bundle of joy.
This is a sacred time to cherish. A time to dig deep and use all the resources you can gather to support you. JEFF Bump provides you with the tools you need to thrive in this phase of motherhood, tools of self-care, education, movement, sound nutrition advice, mindset, and support.
START With Your Heart
with Seri & Kate
R300 FREE with Club
Start date: Assign your own start date!
Length: 21-Days
Fitness Level: All
Start with Your Heart, a 21-day Program presented to you by none other than Kate and Seri, our JEFF power pair! You will be guided through 3 weeks of workouts, a nutrition plan, and an educational series aimed at building up your inner strength as we work outward toward your physical strength. Start the year strong with us!
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Welcome to a brand new year! We encourage you to start your engines and dive right into 2022 creating healthy habits that last, habits that empower you, habits to take you through another year!
Join Kate and Seri for the Start with your Heart Challenge. Power through 21 days of setting yourself up for the year ahead, focused on your mental and physical strength. These 3 weeks aim to initiate your internal strength as we work our way outward toward your physical strength. We build you up with a series of specialised workouts, a nutrition plan, and an educational series that sheds light on all the different aspects of what it means to be truly strong!
This Challenge is suitable for all fitness levels, with beginner and advanced variations. Minimal equipment required - a mat, a chair, and dumbbells. Boldly start this new year with us!
AND…The closing ceremony for this Challenge falls on the same day as our JEFF 26 hour workout, so prepare yourself for an epic send off with some one-of-a-kind JEFF entertainment and a community of people sweating it out together!
Conquer your Core
with Dom
R950 FREE with Club
Start date: Assign your own start date!
Length: 21-Days
Fitness Level: All
Join us for Dom's 21-Day Conquer your Core Program, for anyone wanting to make meaningful progress in their core strength, form quality and cardiovascular health in just 21 days! This challenge supports an array of athletes, and will increase stability, help to prevent injury and improve endurance during athletic performance.
Vic Falls
with Johno & Juls
R1,250 FREE with Club
Start date: Assign your own start date!
Length: 30-Days
Fitness Level: All
We're in Zambia, overlooking the Vic Falls and staying at the exquisite Royal Livingstone Hotel! Join us on our first ever Program together! We'll take you on a fitness journey that'll get you looking, and feeling, incredible.
Vibe with Your Tribe, v2
with Seri & Becs
R1,450 FREE with Club
Start date: Assign your own start date!
Length: 42-Days
Fitness Level: All
We're back with Vibe with your Tribe, Volume 2! We just loved the first experience of this Program, so we couldn’t help but bring it back with some incredible improvements. New workouts, improved weekly themes, and additional JEFF Ed sessions, this program is sure to be even better than the last!
Back on Track
with Juls & Kerry
R1,450 FREE with Club
Start date: Assign your own start date!
Length: 42-Days
Fitness Level: All
Join Juls and Kerry McGregor on their ultimate 45-Day “Back on Track” Program, as these two incredible woman take you on an exercise, nutrition and education journey. All filmed in the majestic Kruger National Park, brought to you by Shelati!
UK Tour
with Amy & Greg
R1,450 FREE with Club
Start date: Assign your own start date!
Length: 42-Days
Fitness Level: All
Join Amy, Greg and JEFF’s global fitness community as we tour around the United Kingdom in this 42-day virtual Program. There’s never been a more important time to exercise, eat well and have fun touring the beautiful UK, together!Let's tour our way through London, Marlow, Oxford, Bath, Bristol, Brighton and back to London!
Strength Foundations
Exercise Program
with Louis
R950 FREE with Club
Length: 21-Days
Fitness Level: All
Be the hero that can open a stubborn lid with the swing of your pinky, just because you can! Join Louis on his brand-new 21-Day Strength Foundations Program to lay the foundations of building your baby muscles into noticeable strength machines! Pair this program with one of our nutrition programs and you’ve got a surefire blueprint to those gains!
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Before you can run, you learn to walk. Before you can build your biceps, you learn the foundations! If you’re one of those that struggle to open that jar of pickles or would love to learn how to bulk up your twiggy arms, then join Louis is his brand new 21-day Strength Foundations Program. Lay the foundations of building your body, strengthening your muscles, and feeling strong and powerful.
Louis takes you through a structured plan to gradually build up your strength and resilience to remind yourself that yes, you can be fit and strong! It just takes commitment and consistency, and an experienced instructor to guide you! Pair this program with one of our nutrition programs and you’ve got a surefire blueprint to those gains!
This Program is suitable for all fitness levels and for all those with a desire to begin their journey toward feeling stronger. You’ll be needing dumbbells, resistance bands, and bench/chair to make the most of this program.
Let's Get L(H)IIT
Exercise Program
with Greg & Amy
R950 FREE with Club
Length: 21-Days
Fitness Level: Beginner
Let Greg and Amy light you up with their 21-Day Let’s Get L(H)IIT Program aimed to build your foundations of fitness and mobility. This Program offers a series of low or high intensity interval training that’s easy on the joints and teaches you good form when training. Pair this with one of JEFF’s nutritional programs for best results!
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To kindle your sparks of fitness, one of the best places to start is with LIIT. Enter Greg and Amy’s 21-day Let’s Get L(H)IIT Program - your baseline of full-body interval training that is ideal if you’re recovering from an injury, just getting started with training, or wanting to go easy on the joints.
For 3 weeks Greg and Amy go through a series of low impact exercise routines that focus on mobility, overall strength and fitness improvement with the aim to up your endurance and teach you perfect form. For best results, do this Program in conjunction with one of our eating plans that fit your preferences!
Since this Program is low intensity, it’s suitable for all fitness levels to join. Greg and Amy will be making use of dumbbells/cans/water bottles, pillow/medicine ball and box/chair to give your workouts that extra oomph!
Devour Your Power
Exercise Program with Seri & Greg
FREE with Club
Start date: Monday, 9 May
Length: 21-Days
Fitness Level: Intermediate to Advanced
Join this powerful duo and enhance your strength through dynamic, exciting and innovative workouts! This advanced strength program promises fresh formats and exercises, and will challenge you to use your equipment in a variety of new ways!
Box for Love
with Greg & Dom
R950 FREE with Club
Start date: Every Monday
Length: 21-Days
Fitness Level: Intermediate to Advanced
Dom and Greg are here to lead you through the month of love on a Box for Love 21-day Program. Aimed at improving your core and full-body functional strength, prepare to get your heart beating as you learn some boxing techniques, improve your form, and strengthen your core. Box for Love was designed for Intermediate to Advanced fitness levels.
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Jab-jab. Hook. Uppercut. Duck. Swing a punch for love with our 21-day Box for Love Challenge with Greg and Dom.
This power pair join forces and combine their expertise to bring you a methodical plan aimed at learning boxing techniques and fine-tuning your form. With our seasoned JEFFers in mind, this Challenge takes you through targeted workouts to strengthen your core and improve your full-body functional strength. Get your heart beating this month of love.
This Challenge was specifically designed for Intermediate to advanced fitness levels and makes use of weights, resistance bands, pillows, chairs, and optional medicine balls.
Fiercely Feminine With A Touch Of Darkness
Exercise Program with Juls & Seri
FREE with Club
Start date: Monday, 9 May
Length: 21-Days
Fitness Level: All
Fiercely Feminine with a Touch of Darkness is a fitness program with an edge! Juls and Seri combine forces to bring you fierce, fun and fiery workouts where they laugh and sweat together. This program is built on functional movements in high and low-impact variations, and is guaranteed to push your limits and leave you feeling proud and powerful!
Into The Wild
Program with Johno & Juls
FREE with Club
Start date: Monday, 6 June
Length: 21-Days
Join Johno and Juls for full-body workouts designed to make you as resilient as a rhino! This program has been designed to be more comprehensive than any program before it, and Johno and Juls give it absolutely everything in every single session. Their total-body workouts will work your back, legs, chest, shoulders, arms and core together like never before, while improving your cardiovascular fitness. Perfect for toning and building lean muscle!
Give It Horns
Program with Louis & Edgar
FREE with Club
Start date: Monday, 6 June
Length: 21-Days
Join Louis & Edgar for a first ever Strength program from our two Strength Kings, who both have a deep understanding of what it takes to build strength mentally and physically! Over the course of 3 weeks, they'll put all of their experience into play, targeting each major muscle group to construct strength and muscle from the ground up. Join us as we give the month of June horns and build ourselves better, faster and stronger!
Equipment: Dumbbells , resistance bands , cans and a step/chair.
The JEFF Club Experience
Program featuring all JEFF instructors
FREE with Club
Start date: Monday, 9 May
Length: 21-Days
Fitness Level: All
This program offers an experience like none before it! Designed for beginners and JEFF newbies, it features every single one of our incredible instructors across a variety of workouts, and incorporates our form course to help you build the best fitness foundation possible. It also features a selection of Education sessions, including 5 focused on nutrition and others that will familiarise you with JEFF’s story and how everything works. It’s the perfect starting point for your JEFF journey!
Description
Are you ready for sessions that feel more like a dance party than a workout?!
Set to amazing upbeat music, this program will teach you the 4 basic Latin rhythms: Merengue, Salsa, Reggaeton, and Cumbia. You'll learn progressions of movement that will improve coordination and stimulate the major muscle groups of the body; targeting your core, arms, legs, glutes and back, while also improving your flexibility, strength and cardio endurance!
The Zumbalicious Program emphasises moving to music and having fun regardless of your fitness level. Look an upbeat, easy-to-follow workout that will leave you energised and wanting more. LET'S ZUMBA!
For all fitness levels.
Description
This specialised program has a healthy mix of HIIT and LIIT elements, and is designed for anyone looking to either enhance their leg training or avoid upper-body training. It focuses specifically on the quads, hamstrings, calves, glutes and core.
You'll only need a bench/chair to participate! A range of weights to suit your strength level is a plus, but not necessary as the bulk of the work is done with body weight.
The legs have to carry us everywhere we go, and improvements here have such widespread benefits. Let's strengthen them, make them more engaged, and improve overall fitness, performance and functionality!
For all fitness levels.
LIIT's Get Immunity
Program with Joe & Jade
FREE with Club
Start date: Monday, 4 July
Length: 21-Days
Description
It’s time to get LIIT! You’re about to embark on a journey with Joe and Jade, conquering the jungle, desert and ocean with intermediate to advanced low impact movements. You’re going to need some weights, a bench/chair and ENERGY for your sessions. Three weeks of PURE POWER. Get excited, the time is now!
For all fitness levels.
EAT WELL
Choose a nutrition program, or have us recommend one to match your needs!
May Autumn Menu
with Toni
FREE with Club
Start date: Every Monday
Length: 14 Days
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With Winter creeping in, these recipes will fill your belly and warm your body.
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Start Simple
with Adrian
FREE with Club
Start date: Every Monday
Length: 14 Days
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This program is designed to just get you started. It is simple, balanced and easy to follow. We focus on quick meal prep options, limited variety and light and lean recipes. Your shopping list will be short, your time in the kitchen will be quick and your results will be great. If you don't know where to start, start here!
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Start Diabetes & Pre Diabetes Nutrition
with Sandi
FREE with Club
Start date: Every Monday
Length: 14 Days
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This program is designed around a lower carbohydrate load and calorie restriction to support improved insulin sensitivity. This program is best suited to pre-diabetic and non-insulin dependent type II diabetics. This may not be suitable for clients on insulin treatment.
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Weight Loss Made Simple
with Sandi
FREE with Club
Start date: Every Monday
Length: 14 Days
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You're time starved but goal bound, we get it. This program is for you when you are looking to get the most out of the little time you have without compromising your results.
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Plant Based (Vegetarian)
with Adrian
FREE with Club
Start date: Every Monday
Length: 14 Days
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This program is our foundation program for vegetarians. It encompasses a plant based focus but includes dairy and eggs as sources of quality protein.
Eating Well Postpartum
with Coach Sandi
FREE with Club
Start date: Every Monday
Length: 14 Days
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During this phase of life, it's more important than ever to focus on eating a well-balanced and varied diet. As time is scarce and unpredictable, we've opted for quick, easy-to-prepare and family-friendly menu items. Enjoy!
Plant Based (Vegan)
with Adrian
FREE with Club
Start date: Every Monday
Length: 14 Days
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his program is our foundation program for vegans. It is entirely plant based with a focus on supporting health and lifestyle goals with sufficient variety, quality protein and added fats.
Pre-Event Nutrition Program
with Adrian
FREE with Club
Start date: Every Monday
Length: 14 Days
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This program offers optimal nutrition over 2 weeks to support your next race or event. The program assumes a Saturday race with pre- and post-race nutrition. Don't try anything new on race day and make sure you are well-rested, fuelled and hydrated. You've got this!
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Fuel Your Body & Mind Course
with Adrian
FREE with Club
Start date: Every Monday
Length: 14 Days
Supremely inventive in the kitchen, and armed with years of studies, research and experimentation, JEFF’s Head of Nutrition, Adrian Penzhorn, knows how to make food and nutrition exciting!
Join Adrian as we embark on this 14-day nutrition and mindset course, teaching us important insights about our body, the fuel we put inside and the output we gain! You’ll walk away from this course with a newfound understanding of how to manage your nutrition and take ownership of your health!
Carb Conscious Evenings
with Adrian
FREE with Club
Start date: Every Monday
Length: 14 Days
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This program is designed around ending your day with a lower carbohydrate meal. This may help you keep your evening habits in check and it provides more protein at dinner to keep you fuller for longer. The dinners, as well as a few lunches, are low carb options.
Gluten Free Nutrition
with Adrian
FREE with Club
Start date: Every Monday
Length: 14 Days
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This program provides a curated approach to gluten free choices and is suitable for those that are gluten intolerant. It is moderately low in carbohydrate but gluten free grains are included to provide sufficient fiber and fuel that support your health and training.
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Low Carb Nutrition
with Adrian
FREE with Club
Start date: Every Monday
Length: 14 Days
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This program is designed for anyone who finds low carb approaches successful and sustainable. This is not a high fat diet. Our approach is to focus on protein and vegetables with the addition of some healthy fats to get you to your daily energy needs. Keep an eye on your energy levels, your training quality, your sleep and your immune function and if you notice impairment then add a few days of some extra fruit or starchy veg to refill the tank.
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Nutrition for a Healthy Gut
with Coach Sam
FREE with Club
Start date: Every Monday
Length: 14 Days
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This program is bundled with Sam's Healthy Gut, Healthy You Course. It is based on helping you include more gut-friendly foods. It is a 2 week program offering a wide variety of fibrous, plant-based produce and prebiotics to leave your gut bugs happy.
"JEFF has given me confidence, a more positive outlook, mindfulness, and amazing support."
- CANDICE
THRIVE
Choose an education program, or have us recommend one to match your needs!
Yes I Can
Course
with Edgar
R550 FREE with Club
Length: 14-Days
Fitness Level: All
If you’re ready to not let life kick you in the teeth anymore, then join Ed on his 14-day Yes I Can Course - an inner exploration of standing tall in the face of adversity! This Course covers everything from overcoming obstacles, learning from your past experiences, to becoming the best version of yourself! When life asks you, ‘do you really think you can do this?’ Let Ed teach you that the answer is always, ‘Yes I Can!’
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Our mindset miracle man, President Ed, leads you on his 14-day Yes I Can Course.
This Course covers everything from overcoming obstacles, learning from your past experiences, and how to become the best version of yourself! Ed shares his own experiences and the mindset and mentality he adopted to overcome and persevere!
If you’re ready to not let life kick you in the teeth, then join Ed on this inner exploration of standing tall in the face of adversity! When life asks you, ‘do you really think you can do this?’ Let Ed teach you that the answer is always, ‘Yes I Can!’
Recovering from Covid Course
with Coach Tash & Kath
R550 FREE with Club
Start date: Monday, 7 February
Length: 14-Days
Fitness Level: All
Join Coach Tash Hoffman and her panel of experts to explore the journey of Covid Recovery through the lenses of physical health, mindset, nutrition, and fitness on our 14-day Recovering from Covid Course.
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Over the past 2 years, many of our JEFF community members have been affected by the Coronavirus pandemic which prompted us to create this 14-day Course to support you on your journey to recovery.
Leading the Course will be our incredible Coach Tash Hoffman, supported by various experts from within the JEFF Team as well as external professionals. We take a holistic approach to Covid Recovery which includes an exploration of topics such as the nervous system, the immune system, nutrition, and emotional health and how you can safely return to your JEFF fitness routine.
We look forward to shedding some light on the shadows that Covid has left in its wake!
Thrive with your Mind Guide
with Kathleen
R550 FREE with Club
Start date: Assign your own start date!
Length: 28-Days
Fitness Level: All
If you've been roped in by December's silly-season chaos, we're here to help you keep calm. The Thrive with your Mind Guide, created by the lovely Kathleen, will support you through this busy time of year and give you the tools you need to be at peace.
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December - while it may be our favourite holiday season, it can also be a time of stress overload! With that in mind, we’ve concluded that it's the perfect time to offer you a Guide to lean on throughout the silly season.
Designed by our incredible Kathleen, this Guide has been crafted as a tool to support your mental wellness. There are a handful of tactics to look after your mental health, at no cost to you, and this Guide takes you through them. Each day, you will learn how to use these tools that add tremendous value to your quality of life!
The power is in your hands! By incorporating these simple healthy additions that drown out the unhelpful habits you've picked up, you can develop daily practices, routines and rituals that will improve your overall physical and mental well-being.
Shake Up Your Makeup Course
with Juls
R550 FREE with Club
Start date: Every Monday
Length: 14 Days
Master your makeup! Join Juls on her Shake up your Makeup Course where you'll learn all about makeup. From concealer to eye products, from skin tone to brush care, this Course covers the essential foundations of makeup. After years in hair and makeup artistry, Juls has come to love makeup as a form of self-expression and creativity..
Body Kindness Course
with Liz
R550 FREE with Club
Start date: Every Monday
Length: 14 Days
Coach Liz has a great passion for learning and sharing about self-care and self-love. She has a wealth of knowledge on topics such as self-worth, body positivity and positive self-talk, and a deep understanding of techniques to bring about desirable inner transformation to enhance one’s self-confidence.
Join Liz on her 14-day Body-Kindness Course and gain knowledge and techniques that will improve your mental health and self-esteem and help you find balance.
More Calm, Less Stress Course
with Kathleen
R550 FREE with Club
Start date: Every Monday
Length: 14 Days
A lover of Yoga, mindfulness and wellness, Kathleen is an expert in wellness and bringing a sense of calm. Kathleen feels strongly about the importance of addressing mental health issues through movement and meditation - and this is the foundation of the ‘More Calm, Less Stress’ Course. You’ll walk away from this course feeling equipped to reduce stress and anxiety in your life through mindfulness, meditation and other practices.
Mental Strength Course
with Seri
R550 FREE with Club
Start date: Every Monday
Length: 14 Days
Seri's passionate about engaging with others and helping them through their fitness journeys! Join her as she embarks on a 14-day Mental Strength journey. This course is designed to shift your perspective, equip you with tools you can use in your daily life, and gain valuable insights on how to overcome various challenges by harnessing the power of the mind!
START With Your Habits
with Coach Liz & Tash
R550 FREE with Club
Start date: Every Monday
Length: 14-Days
Fitness Level: All
Motivation and inspiration will only get you so far on a fitness journey. That’s why establishing solid healthy habits is crucial for our success. We’ve noticed a lot of you could use some support in this department and that’s why we’ve created this 14-day Start with your Habits course to help you along your path. Coach Tash and Liz break it down for you and teach you simple, time-effective ways to create sustainable healthy habits.
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Habits lay the foundation of any successful journey you embark on. Health and fitness journeys in particular depend on creating habits that you can lean on, especially on tough days. We aren’t always motivated or inspired when life gets stressful or busy, that’s why we need to create habits that see us through on those days.
At JEFF, we’ve noticed a lot of you could use some support in this department and that’s why we’ve created a course to help you along. Introducing Start with your Habits, a 14-day course that delves deep into the creation of sustainable healthy habits to propel you forward on your JEFF fitness journey.
If you’re struggling to make your habits stick and become a part of your lifestyle, then we’re eager to help you! Join Coach Tash and Liz for this super insightful and helpful course that breaks it down for you and teaches you simple, time-effective ways to create solid habits.
Healthy Gut, Healthy You
Course
with Coach Sam
R550 FREE with Club
Length: 14-Days
Fitness Level: All
Healthy Gut, Healthy You is a 14-day Course to empower and enlighten you on all things related to the gut and its powerful effect on your whole body. Coach Sam covers everything from gut basics, the gut microbiome, the gut-brain connection to how diet and exercise play a role and how to best support our gut! The course is complemented by a 2-week, gut-supporting nutritional menu to help you and your gut thrive!
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As Hippocrates once said, “All disease begins in the gut”, it’s been clear from the early ages that the gut and the gut microbiome play a pivotal role in our health and well being.
Join JEFF for this 14-day Healthy Gut, Healthy You Course where Coach Sam and Adrian take you down the mesmerizing rabbit hole that is the gut and its effect on all the systems in our body. Get clued up on everything from gut anatomy; the microbiome; the gut-brain connection; how diet, sleep exercise, and alcohol affect the microbiome and how we can optimize our gut health to thrive!
You’ll receive a 2-week tailored nutrition menu to complement this course and help your gut microbes thrive. You’ll also have the support and encouragement from an Admin Group and we end the course off with a live Q&A to answer any burning questions you have.
Take Back Your Mind
Course with Tash
FREE with Club
Start date: Monday, 9 May
Length: 14-Days
This course is led by a group of experienced 1-on-1 Advanced Coaches who draw on their vast collective experience and expertise to share insights, knowledge and lessons that will help you take your mind back after a couple of years of unprecedented stress and strain. This course will take you from feeling “blah” to THRIVING!
Dance Like Nobody's Watching Course
with Seri
R550 FREE with Club
Start date: Monday, 7 February
Length: 14-Days
Fitness Level: All
Self-confidence, self-love, goal-setting and resilience are just some of the themes you can expect to dive deeper into on our 14-day Dance Like Nobody’s Watching Course with Seri. It’s all about giving you the tools you need to cultivate a true sense of well-being this month of love.
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Introducing our 14-day Dance Like Nobody’s Watching Course, designed to take you through a series of topics and teach you the tools you need to cultivate a true sense of well-being this month of love.
Seri guides you on a journey of several modules that take a deep dive into topics like self-confidence, self-love, self-image, goal-setting, and overcoming fear - all to hone in on your inner strength to blossom.
Each episode Seri shares some personal insight on each topic and prompts you to reflect, discuss and learn on your own personal journey. Dance Like Nobody’s Watching will have you dancing your way to a happier, resilient mindset!
Skin
Course with Juls
FREE with Club
Start date: Monday, 6 June
Length: 14-Days
In this much anticipated and requested course — following on from Shake Up Your Makeup and Makeup 2.0 — Juls teams up with various masters in the skin industry. Juls is a phenomenal teacher, and we're not exaggerating when we say you'll learn absolutely everything you need to know about your skin and how to improve it!
Each module focuses on specific topics, for eg:
-Pillars of skin health (feeding your skin from the inside out)
-Products (What are they? how to get more bang from your buck)
-Spring cleaning your skincare routine (What do I really need and what is an add on)
-The difference between cosmetics and cosmeceuticals
-Effects of screen time
-Effects of stress
-Pigmentation & Rosacea
These are just to name a few! A course NOT to be missed, that will educate you & encourage you to look after yourself a little more.
Take Back Your Power
Course with Kate
FREE with Club
Start date: Monday, 9 May
Length: 14-Days
We are most dangerous to ourselves and those around us when we feel powerless. This course is about introspection; about taking ourselves into uncomfortable places and being honest, brave and vulnerable. It will challenge you, provide new perspectives and help you develop the tools needed to take back control of your life when you lose your way!
Surviving Burnout
Course with Kathleen & Cathrine
FREE with Club
Start date: Monday, 4 July
Length: 14-Days
Description
Burnout is a state of emotional, mental, and often physical exhaustion, brought on by prolonged or repeated stress. Though it’s most often caused by problems at work, it can also appear in other areas of life, such as parenting, caretaking, or romantic relationships.
This course will help you identify if you have burnout, and advise how it can be treated and what to do to avoid it. The important thing to note is that it is survivable, and this course will show you how!
Fit for Love Challenge
with Edgar
R950 FREE with Club
Start date: Monday, 7 February
Length: 21-Days
Fitness Level: All
Get your heart racing this February with JEFF in the 21-day Fit for Love Challenge. With a focus on your cardiovascular health, Edgar guides you through several cardio and fitness sessions aimed at activating and actualising your self-love and fitness! With low-impact movements available, it’s suitable for all fitness levels.
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February is the month of love and what better time to show yourself and your incredible body some love than now. The Fit for Love 21-day Challenge with Edgar was created just for you if your life needs that extra dose of endearment.
Edgar leads you on 3 weeks of focused cardio and fitness sessions to help you activate and acclimatise to self-love, and self-actualise your fitness within. With several cardio and fitness based sessions, this Challenge was designed to improve your cardiovascular health and get your heart and blood pumping.
This Challenge is suitable for all beginner to intermediate fitness levels, so the whole family is welcome. Have a set of dumbbells or cans and resistance bands at hand for that extra oomph in your workouts.
Box for Love Challenge
with Greg & Dom
R950 FREE with Club
Start date: Monday, 7 February
Length: 21-Days
Fitness Level: Intermediate to Advanced
Dom and Greg are here to lead you through the month of love on a Box for Love 21-day Challenge. Aimed at improving your core and full-body functional strength, prepare to get your heart beating as you learn some boxing techniques, improve your form, and strengthen your core. Box for Love was designed for Intermediate to Advanced fitness levels.
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Jab-jab. Hook. Uppercut. Duck. Swing a punch for love with our 21-day Box for Love Challenge with Greg and Dom.
This power pair join forces and combine their expertise to bring you a methodical plan aimed at learning boxing techniques and fine-tuning your form. With our seasoned JEFFers in mind, this Challenge takes you through targeted workouts to strengthen your core and improve your full-body functional strength. Get your heart beating this month of love.
This Challenge was specifically designed for Intermediate to advanced fitness levels and makes use of weights, resistance bands, pillows, chairs, and optional medicine balls.
Jive & Thrive Festive Challenge
with Greg, Amy, Seri, Kate, Lee, Johno, Juls & Edgar
R400 FREE with Club
Start date: Assign your own start date!
Length: 28-Days
Fitness Level: All
Our 28-day Jive and Thrive Challenge brings you the best of the best at JEFF! Experience it all: cardio, strength, informative lessons, fun and reflection - each week a new team takes the lead and shifts the focus to bring you full circle on your holistic health journey.
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Beginning on Monday, 6 December we bring you our 28-day Jive and Thrive Festive challenge!
This 4-week challenge is full-body focused, packed to the brim with strength training, cardio sessions, and informative lessons that bring light to how we can find balance between working toward our fitness goals, while still fully enjoying this magical festive season!
Since it’s the time of joyous giving, we offer you the best of the best at JEFF. Each week you’ll have a team of experts to tackle a different aspect of health and fitness - taking your full circle on the integrative, broad-spectrum approach that we offer here at JEFF!
During week 1 Greg, Amy, and Seri focus on fitness, strength, and finding that year-end balance we’re all in search of.
We kick off week 2 with Kate and Lee who motivate us to finish this work-week off strong, teaching us that we can turn the year around at any time!
Week 3 brings you family, fun, and reflection with Johno and Juls as they lay down some real talk about the year we’ve all had and how important family is… but not without some fun antics in between, of course.
And finally we end off the challenge with Edgar who shifts the focus to ‘you’, where he offers some invaluable tips and strategies on how to set specific goals for the year ahead and build momentum in the right direction toward our goals.
It’s a time of year when we’re often ready to throw in the towel and start again next year. We’re here to show you it’s not only unnecessary, but it’s also easy to continue to move in an upward trajectory.
This challenge is open to all fitness levels and we encourage the whole family to join in this festive fun - together we’re stronger.
Merry Strength-mas Challenge
with Louis & Nicole
R400 FREE with Club
Start date: Assign your own start date!
Length: 28-Days
Fitness Level: All
End the year off strong and join Coach Louis and Nicole for the 28-day Merry Stregthmas Challenge. The theme? Get strong and have fun while doing it! Expect a jam-packed schedule of strength training, power yoga, LIVE sessions, check-ins, and end-of-year Christmas banter to keep it merry!
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Monday, 6 December marks the start of our Merry Strength-mas challenge, brought to you by Coach Louis and Nicole.
Since we’re slap-bam in the middle of the silly season, this challenge is all about getting strong (mentally and physically) while having fun in the process. We have such a diverse schedule, guaranteed to keep you on your toes and looking forward to each session!
Get excited for a festive mix of strength training, power yoga, live sessions, and check-ins to you make sure none of you are nibbling on Christmas cake that will land you on Santa Louis’ naughty list!
The challenge schedule includes two 60-minute strength sessions with Coach Louis, a power Vinyasa yoga session with Nicole, as well as weekly live sessions, informative lessons, check-ins, and festive games nights!
As this year is coming to a close, it’s an ideal time to reflect on what’s passed, what we’ve learned, how we grew, and how we plan to approach the year to come.
This challenge is suitable for all fitness levels and ages. We look forward to welcoming you on another epic 4-week journey to test our bodies and minds together.
Spring into Summer Challenge
with Johno, Adrian & Kate
R950 FREE with Club
Start date: Assign your own start date!
Length: 21-Days
Fitness Level: All
Specially designed for those looking to take their fitness level up a notch! This Challenge will include focused warm-up routines and periodised exercise sessions on Monday, Wednesdays and Fridays, and a day-by-day eating plan to optimise your nutrition for fitness. There will be a different lead for each week, each bringing their own personality and knowledge to the table!
START With Your Heart
with Seri & Kate
R300 FREE with Club
Start date: Assign your own start date!
Length: 21-Days
Fitness Level: All
Start with Your Heart, a 21-day Challenge presented to you by none other than Kate and Seri, our JEFF power pair! You will be guided through 3 weeks of workouts, a nutrition plan, and an educational series aimed at building up your inner strength as we work outward toward your physical strength. Start the year strong with us!
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Welcome to a brand new year! We encourage you to start your engines and dive right into 2022 creating healthy habits that last, habits that empower you, habits to take you through another year!
Join Kate and Seri for the Start with your Heart Challenge. Power through 21 days of setting yourself up for the year ahead, focused on your mental and physical strength. These 3 weeks aim to initiate your internal strength as we work our way outward toward your physical strength. We build you up with a series of specialised workouts, a nutrition plan, and an educational series that sheds light on all the different aspects of what it means to be truly strong!
This Challenge is suitable for all fitness levels, with beginner and advanced variations. Minimal equipment required - a mat, a chair, and dumbbells. Boldly start this new year with us!
AND…The closing ceremony for this Challenge falls on the same day as our JEFF 26 hour workout, so prepare yourself for an epic send off with some one-of-a-kind JEFF entertainment and a community of people sweating it out together!
Vibe with Your Tribe, v2 Challenge
with Seri & Becs
R1,450 FREE with Club
Start date: Assign your own start date!
Length: 42-Days
Fitness Level: All
We're back with Vibe with your Tribe, Volume 2! We just loved the first experience of this Challenge, so we couldn’t help but bring it back with some incredible improvements. New workouts, improved weekly themes, and additional JEFF Ed sessions, this Challenge is sure to be even better than the last!
Jive & Thrive Festive Challenge
with Greg, Amy, Seri, Kate, Lee, Johno, Juls & Edgar
R400 FREE with Club
Start date: Assign your own start date!
Length: 28 Days
Fitness Level: All
Each week you’ll have a team of experts to tackle a different aspect of health and fitness - taking you full circle on the integrative, broad-spectrum approach that we offer here at JEFF. All the while, still fully enjoy this magical festive season!
LEARN MORE
Beginning on Monday, 6 December we bring you our 28-day Jive and Thrive Festive challenge!
This 4-week challenge is full-body focused, packed to the brim with strength training, cardio sessions, and informative lessons that bring light to how we can find balance between working toward our fitness goals, while still fully enjoying this magical festive season!
Since it’s the time of joyous giving, we offer you the best of the best at JEFF. Each week you’ll have a team of experts to tackle a different aspect of health and fitness - taking your full circle on the integrative, broad-spectrum approach that we offer here at JEFF!
During week 1 Greg, Amy, and Seri focus on fitness, strength, and finding that year-end balance we’re all in search of.
We kick off week 2 with Kate and Lee who motivate us to finish this work-week off strong, teaching us that we can turn the year around at any time!
Week 3 brings you family, fun, and reflection with Johno and Juls as they lay down some real talk about the year we’ve all had and how important family is… but not without some fun antics in between, of course.
And finally we end off the challenge with Edgar who shifts the focus to ‘you’, where he offers some invaluable tips and strategies on how to set specific goals for the year ahead and build momentum in the right direction toward our goals.
It’s a time of year when we’re often ready to throw in the towel and start again next year. We’re here to show you it’s not only unnecessary, but it’s also easy to continue to move in an upward trajectory.
This challenge is open to all fitness levels and we encourage the whole family to join in this festive fun - together we’re stronger.
Conquer your Core Challenge
with Dom
R950 FREE with Club
Start date: Assign your own start date!
Length: 21-Days
Fitness Level: All
Join us for Dom's 21-Day Conquer your Core Challenge, for anyone wanting to make meaningful progress in their core strength, form quality and cardiovascular health in just 21 days! This challenge supports an array of athletes, and will increase stability, help to prevent injury and improve endurance during athletic performance.
UK Tour Challenge
with Amy & Greg
R1,450 FREE with Club
Start date: Assign your own start date!
Length: 42-Days
Fitness Level: All
Join Amy, Greg and JEFF’s global fitness community as we tour around the United Kingdom in this 42-day virtual Challenge. There’s never been a more important time to exercise, eat well and have fun touring the beautiful UK, together!Let's tour our way through London, Marlow, Oxford, Bath, Bristol, Brighton and back to London!
Spring into Summer Challenge
with Johno, Adrian & Kate
R950 FREE with Club
Start date: Assign your own start date!
Length: 21-Days
Fitness Level: All
Specially designed for those looking to take their fitness level up a notch! This Challenge will include focused warm-up routines and periodised exercise sessions on Monday, Wednesdays and Fridays, and a day-by-day eating plan to optimise your nutrition for fitness. There will be a different lead for each week, each bringing their own personality and knowledge to the table!
Back on Track Challenge
with Juls & Kerry
R1,450 FREE with Club
Start date: Assign your own start date!
Length: 42-Days
Fitness Level: All
Join Juls and Kerry McGregor on their ultimate 45-Day “Back on Track” Challenge, as these two incredible woman take you on an exercise, nutrition and education journey. All filmed in the majestic Kruger National Park, brought to you by Shelati!
Merry Strength-mas Challenge
with Louis & Nicole
R400 FREE with Club
Start date: Assign your own start date!
Length: 28 Days
Fitness Level: All
Since we’re in the middle of the silly season, this challenge is all about getting strong (mentally and physically) while having fun in the process. A festive mix of strength training, power yoga, live sessions, check-ins, informative lessons & festive games nights!
LEARN MORE
Monday, 6 December marks the start of our Merry Strength-mas challenge, brought to you by Coach Louis and Nicole.
Since we’re slap-bam in the middle of the silly season, this challenge is all about getting strong (mentally and physically) while having fun in the process. We have such a diverse schedule, guaranteed to keep you on your toes and looking forward to each session!
Get excited for a festive mix of strength training, power yoga, live sessions, and check-ins to you make sure none of you are nibbling on Christmas cake that will land you on Santa Louis’ naughty list!
The challenge schedule includes two 60-minute strength sessions with Coach Louis, a power Vinyasa yoga session with Nicole, as well as weekly live sessions, informative lessons, check-ins, and festive games nights!
As this year is coming to a close, it’s an ideal time to reflect on what’s passed, what we’ve learned, how we grew, and how we plan to approach the year to come.
This challenge is suitable for all fitness levels and ages. We look forward to welcoming you on another epic 4-week journey to test our bodies and minds together.
Thrive with your Mind Guide
with Kathleen
R550 FREE with Club
Start date: Assign your own start date!
Length: 28 Days
Fitness Level: All
This Guide has been crafted as a tool for mental wellness through the silly season. Each day, you will use tools that cost you nothing, but will add tremendous value to your wellness. Develop daily practices, routines and rituals that will improve your overall physical and mental well-being.
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December - while it may be our favourite holiday season, it can also be a time of stress overload! With that in mind, we’ve concluded that it's the perfect time to offer you a Guide to lean on throughout the silly season.
Designed by our incredible Kathleen, this Guide has been crafted as a tool to support your mental wellness. There are a handful of tactics to look after your mental health, at no cost to you, and this Guide takes you through them. Each day, you will learn how to use these tools that add tremendous value to your quality of life!
The power is in your hands! By incorporating these simple healthy additions that drown out the unhelpful habits you've picked up, you can develop daily practices, routines and rituals that will improve your overall physical and mental well-being.
START With a Crunch
with Dom
R300 FREE with Club
Start date: Assign your own start date!
Length: 21-Days
Fitness Level: All
Conquer your Core 2.0 is back again by popular demand for another round of powering up your core. Dom guides you through 21 days of tightening the tummy which in turn improves the foundations of your fitness. Expect to be kept on your toes and testing your limits to improve your mobility and build your resilience.
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Begin 2022 with a strong core that radiates into all other areas of your physical and mental well-being. Back by popular demand, Conquer your Core 2.0 is here. JEFF’s very own physiotherapist and pilates powerhouse has returned with round two of her Challenge.
Throughout the 21 days, Dom takes you through a structured plan focused on building your core and improving your mobility and stability. These sessions include a range of strength and stability exercises, and bursts of cardio to keep you on your toes and to keep you testing your limits.
All fitness levels and age groups are welcome, with beginner and intermediate variations available. Remember to bring your mat, a chair, and some dumbbells to the Challenge.
The closing ceremony for this Challenge falls on the same day as our JEFF 26 hour workout, so prepare yourself for an epic send off with some one-of-a-kind JEFF entertainment and a community of people sweating it out cheering each other on!
Vic Falls Challenge
with Johno & Juls
R1,250 FREE with Club
Start date: Assign your own start date!
Length: 30-Days
Fitness Level: All
We're in Zambia, overlooking the Vic Falls and staying at the exquisite Royal Livingstone Hotel! Join us on our first ever Challenge together! We'll take you on a fitness journey that'll get you looking, and feeling, incredible as we head into the Festive Season
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