YOU ARE INVITED TO JOIN THIS 21-DAY CHALLENGE!
Led by our expert coach, Edgar.
MONDAY, 1 NOVEMBER - SUNDAY, 21 NOVEMBER
The 21-Day 'Hey Suga, Let's Get Healthy' Challenge is led by our incredible Coach Edgar. This Challenge has been designed for those looking to make meaningful changes to their health and achieve their fitness and wellness goals. Get ready to look and FEEL good!
WHAT TO EXPECT
Earn weekly badges
Stay on track, accept the challenge and make sure you log 3 workout dots to earn your weekly badge. These workouts can include any form of your favourite exercises e.g. your regular cycle, run or personal exercise class!
Daily Activity Plan
The plan includes 35-minute instructor-led sessions with high and low intensity options on Mondays, Wednesdays and Fridays. Tuesdays and Saturdays, you will join your choice of a 30-minute instructor-led sessions. These sessions will be saved on the Web App and will be accessible for you at any time. Thursdays and Sundays will be your rest/active recovery days.
Support Facebook Group
You will have the option of being part of a private Roche Diabetes Care IMEA support Facebook Group (for internal use only) and for the duration of the 21 day challenge, where each day you will receive your day-by-day plan, post a post-workout selfie and stand a chance to win! You'll all help each other stay on track together and motivate each other throughout the challenge.
Daily Nutrition Plan
You will receive a day-by-day eating plan (regular and vegetarian) with different options for breakfast, lunch and dinner along with recipes and shopping lists to make shopping and preparation a breeze.
Weekly Education Sessions
Weekly JEFF Ed sessions focused on exercise and nutrition.
The JEFF Web App
Get full access to the JEFF Web App to log your workouts, access recipes and track your progress.
MEET YOUR CHALLENGE LEAD,
As an elite South African powerlifter, Coach Edgar has a passion for strength and conditioning. This passion and experience, coupled with his background in biokinetics and Masters in Human Movement Science from Nelson Mandela University, has allowed him to train a vast array of people from different walks of life towards the goal of becoming their strongest selves, both physically and mentally.
Coach Edgar believes that everyone should have the opportunity to see and experience the beauty and power that their bodies are capable of achieving. Fitness is for everyone who is willing to work at it. It is what we were designed to do.
With his happy and enthusiastic personality, Coach Edgar is always excited to meet new people and form strong bonds with open and honest conversations to not only to understand the “what” but also the “why” of their goals, dreams and aspirations.
STAND TO WIN WEEKLY AND THE GRAND PRIZE!
STAND TO WIN 3x 100 dollar vouchers EVERY WEEK!
Win in Week 1: Share what YOU would like to personally achieve from the 21 day challenge on the private Facebook group!
Win in Week 2: Log a workout this week and post your sweaty selfie to the private Facebook group!
Win in Week 3: Complete 3x workouts this week and earn a weekly badge - post your achievement to the private Facebook group!
* Participants who qualify each week will be put into a random draw where 3 winners will be selected weekly!
WIN 1 of 3 grand prizes of 650 dollars at the end of the challenge!
1st Overall grand prize: It's your last week! Share something you have loved / learnt about yourself from the challenge to the Facebook group. Stand a chance to win a 650 dollars voucher.
- 2nd Overall grand prize: Log all your workout dots to achieve all three weekly badges and stand a chance to win a 650 dollars voucher.
World Diabetes Day (14 Nov) prize: It is World Diabetes Day and your Sunday rest day! Here is how you can win:
- Earn at least one weekly badge
- Share an image of you drinking your daily water requirements during one of the 21 days
- Share how you have chosen to commemorate and participate in World Diabetes Month (using photos)
* Participants who qualify for the grand prizes will be put into a random draw where 3 winners will be selected!
EARN WEEKLY BADGES
Each week, earn a new badge! Log your workouts and complete the weekly activities to earn your badges in the Web App. These workouts can include any form of your favourite exercises e.g. your regular cycle, run or personal exercise class!
You will work through your activity plan and get rewarded with exceptional prizes along your Challenge journey as well as weekly badges.
Once signed up you'll receive a step-by-step guide on how to navigate the web app. Wondering what it entails? Explore the Web App here:
GET ACCESS TO THE 14-DAY BODY-KINDNESS COURSE
Lessons in Self-Care & Positive Body Image
Coach Liz has a great passion for learning and sharing about self-care and self-love. Liz believes that embarking on a passage to a healthier mindset should be the first step in our health journeys, and has been practicing this approach with her clients for years.
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.
THIS COURSE IS FOR YOU IF...
✓ You struggle with being unable to see your own beauty, no matter your attempts at physical self-improvement.
✓ You constantly compare yourself to others and question your worth.
✓ You would like to set a good example for your daughter.
✓ You feel defined by your physical appearance.
✓ You would like to speak kindly to yourself.
Module 1: You are more than just your body (our value beyond our looks)
Module 2: Body shame VS body acceptance.
Module 3: Defining Self-Care
Module 4: The ideal body dilemma (“I’ll be happy when…”)
Module 5: Self-love, self-talk (changing our inner dialog)
Module 6: Self-Care Tools (Journaling & Daily Affirmations)
Module 7: Comparison is the thief of joy (redefining self-worth)
Module 8: Screen your screen time (curating your media environment)
Module 9: Identity postpartum (body after baby)
Module 10: Your tribe (from divided to united as women)
Module 11: Health & Fitness as Self-care
Module 12: Accepting, appreciating and respecting your body
Module 13: Separating your worth from your physical appearance.
Module 14: Body Image Resilience (The journey, not the destination)
Day After: 1-hour Live Facebook Q&A
✓ 14 modules, delivered daily via email and Facebook
✓ Each module consists of a +- 30 minutes pre-recorded video, module notes and instructions for a small-group discussion
✓ Daily support and connection in your 5-person course crew (WhatsApp group)
✓ Membership to an exclusive Body-Kindness Course Facebook group, where Coach Liz will engage on specific topics
✓ A 30-minute live Q&A session with Coach Liz at the conclusion of the course
✓ A certificate of completion, delivered after the course’s conclusion
OUR FIRST EXCLUSIVE 1-ON-1 CHALLENGE
This Challenge is available exclusively to existing 1-on-1 Coaching Clients who want to further bolster their experience and results on the 1-1 Program with incredible, extra support and motivation.
While your eating plan, exercise plan and daily communication with your Coach remains the same, joining this Challenge will give you an extra 45-minute workout session every Tuesday, an exciting virtual “game drive” with the Challenge leads and community every Thursday, all wrapped in even more support and the opportunity to earn a gorgeous medal!
GET REWARDED AND STAND A CHANCE TO WIN
What’s more, you will earn weekly rewards and stand to win a week's stay at the luxurious Imbali Lodge in the Kruger National Park for you and your partner valued at R35 000!
EARN A GORGEOUS MEDAL
Log every workout, Ed session and Game Drive to earn a gorgeous Kruger Park medal.
Only available if you are on the JEFF 1-on-1 Coaching Program
This challenge includes:
Live 45-minute workout sessions every Tuesday to complement your 1-1 program
WEEKLY GAME DRIVES
A weekly Game Drive on Thursdays - a live session where you are invited to join and engage with the JEFF team and other participants.
Your own 5-personal accountability group and an exclusive 1-on-1 Challenge Facebook Group.
Daily motivation and support from the JEFF Big 5 characters
WEEKLY ED SESSIONS
Weekly JEFF Ed sessions focussed on the Kruger Park and related exercise and nutrition
EARN A MEDAL
The chance to earn a gorgeous Kruger Park medal
STAND TO WIN
Earn weekly rewards and stand to win a week's stay at the luxurious Imbali Lodge in the Kruger National Park for you and your partner valued at R35 000!
Fitness Level Required: Beginner - Advanced
Only R 850
Fill in the form below to register for this challenge.