Packages and rates for 2022

Melissa Jansen van Nieuwenhuizen

Eta Qualified Personal Trainer

Trifocus Qualified Specialized Nutrition

Online Coach

Weight loss and nutrition assistance

Pre and postnatal exercise specialist

13 years’ experience in the

Fitness industry 

You have made the decision to change your life. You want to be a healthier, fitter, and stronger version of YOU. Now you just need the right tools to make this happen.

I am serious about my clients, and I want them to be serious about their training. You need to commit to your sessions and to give it your best always.

One on One sessions at Virgin Active Sanctuary

Group sessions: R150 per person per session. Maximum 4 people per group 30 minutes session (Subject to availability)   One-on-one sessions R250 per 30-minute session R350 per 45 minutes session  Limited slots

Basic rules and policies:

·       If you show up late to my sessions, we will only train for the remainder of your session.

·       If you are more than 15 minutes late, you will forfeit your session.

·       If I show up late, I owe you a session.

·       Cancellations MUST be done more than 12 hours in advance; otherwise, I will charge you for the session. (I am extremely strict on this policy)

·       You have the option to re-schedule if I have a slot open for you.

·       First pay, then train. All payments upfront.

·       Sessions non-refundable

Online Coaching:  What I have to offer you:

 

I advise that you do at least a 3-month cycle for best results. However, you are welcome to stay on if you need me.

Please send your proof of payment when payments are made.

(So, I do not miss your payment)

Please let me know in advance if you will not be continuing with my services. (2 weeks)

All packages are valid for 4 weeks (1 month), unless otherwise stated. (Including online support and check ins with me) The monthly fee includes all updates made within the month.

My plans are custom, you simply indicate if you are pre/post-natal or breastfeeding and everything is catered to your needs.

My plans are custom, you simply indicate if you are pre/post-natal or breastfeeding and everything is catered to your needs.

 #Themelmethod

App support group training at R550 per month

 

Take the guesswork out of your gym workout.

Receive a new training cycle every month in the app.

2 available levels. (Beginner trainer or Advanced trainer)

Advanced trainer needs gym access

Not personalised

Option 1 *Popular	Meal plan: Monthly payment	R1000	You receive a program tailored to your needs. I am available for questions and support. Includes updates within the month. Macros included Weekly check-ins to be done by you.
Option 2	Training program 1:   Monthly payment	R900	You will receive 5 programs for everyday of the week to be repeated for 4 weeks, tailored to your needs. I am available for questions and support If you need a home program, please inform me what equipment you have available. The minimum you need is a set of dumbbells and an elastic band Weekly check-ins to be done by you.
Option 3 *Popular	Meal and training program: Monthly payment	R1650	You receive both programs (Meal plan and Training) tailored to your needs. Macros included I am available for questions and support. Weekly check-ins to be done by you.
Option 4	Calculate macros:  Monthly payment	R750	You receive your calories and macro split according to your body stats. You also receive my Flexible dieting handbook and macro sheets. No meal plan included Weekly check-ins to be done by you.
Option 5	12 weeks Meal and training package. Full payment on order	R3900	This package comes at a discount of 25%. I am available for questions and support If you need a home program, please inform me what equipment you have available. The minimum I need is a set of dumbbells and an elastic band Weekly check-ins to be done by you.
Option 6	12 Weeks couple’s challenge Full payment.	R5800	This package comes at a discount of 25%. You receive both programs (Meal plan and Training 1) tailored to your needs. I am available for questions and support Weekly check-ins to be done by you.
Option 7	Couples’ meal plan: Monthly payment	R1500	This package comes at a discount of 25%. Personalized meal plan for him and her. This includes your first month plan. I am available for questions and support Weekly check-ins to be done by you.
eBook	Glutes rescue eBook	R450	You will receive a collection of my favourite lower body exercises to wake up your glutes and tone your legs and calves. I am available for questions and support
eBook	Bodyweight eBook	R500	You will receive a set of 10 workouts to do anywhere, anytime, anyplace. No equipment needed
eBook	Upper body eBook	R400	You will receive a collection of my favourite upper body exercises to tone and shape your arms and back. Some abs-work included
eBook	Postnatal eBook	R600	There is a home training or gym option available. You will receive a collection of workouts to rebuild your body and core strength.

 

ONLINE SUPPORT IS ONLY AVAILABLE FOR 4 WEEKS FROM YOUR LAST PAYMENT MADE. IF YOU WANT CONTINUED ONLINE SUPPORT, YOU NEED TO PAY THE UPDATE FEE.

 

Please check in with me weekly via email (PLEASE USE PROGRESS REPORTS) to update me on your progress. Send in excel format, not pdf.

 

*Please note I will not be replying to emails over weekends as this is my family time. Working hours for online coaching is 9h00 – 16h00

 

I prefer email correspondence for coaching, as this gives me a better paper trail. Please do not send WhatsApp’s

It is up to you to request your plan for the new month and give 2 weeks’ notice if you are not continuing with my services.

 

If you are unsure about something, ASK. I want you to succeed and we need to work as a team, which means you must be able to communicate well with each other.

 

Give 110% EVERYDAY, not all day’s will be perfect, but I want YOUR best.

 

I only start working on plans once I have received proof of payment.

 

Please allow 5 working days for plans to be delivered to you.

 

Please use your name as reference when you make payments and forward proof of payment to me.

 

Banking details

Inquire via email 

Melissajvn1986@gmail.com

 

Create a life you do not need a holiday from

Special on Spring Challenge 2020 Training programs

You can now get  the training programs from Spring challenge 2020

• R700 will provide you with 8 weeks of training for home or gym.

• Suited for all fitness levels

• No check-ins or follow ups

  

Special price on New Years Challenge 2020 training programs

Hello Friends, 

I am running a little special on the training programs from the previous challenge.

• R700 will provide you with 8 weeks of training for home or gym.

• Suited for all fitness levels

• Includes progressions and regressions 

Make this YOUR year!!! 

Purchase link to The Active Living Meal Guide

Hello Friends, 

I have just made purchasing The Active Living Meal Guide so much easier! 

T H A N K you for your support so far! I’ve sold over 150 copies of my Active Living Meal Guide.

I am hoping that this book will help change your view on healthy meals. 

This eBook :

- Includes 40 of my delicious recipes

(10 breakfast, 20 main meals, 10 snack ideas) 🍇🍉🍧🍩

- So simple to prepare, your toddler can do it 😉

- Calorie breakdown for each meal

- Macro tables

- No cutting any food groups ❌

How can my book help you? 

By choosing certain meals every day, you can determine the amount of calories you are consuming. 
This is useful whether you are on a fat loss journey, or just eating mindfully and trying to maintain your current weight.
Take advantage of this offer.  
eBook will be delivered via pdf format.


My eBook sells for R300 

( 18USD -  Please note that it can vary depending on the exchange rate) 

Beef soup - Slow cooker winter warmers

I've been in the mood for one of these bowls for so long and it's actually no effort if you just pop it in the slow cooker. 

Here's what I did:

Added 500g soft beef shin with 2x beef stock cubes and a cup of water to the slow cooker.  Leave it on high for 2 hours.
Add:  ( you can use your own ideas, but this was my veggies)
400g butternut
400g chopped green beans
400g zucchini
1 can 4-bean mix  ( drained)
Mix 1 packet of brown onion soup with 1-.1.5L water and pour that over the veggies. 
Leave on high for 2-3 more hours.

Makes 6 servings of roughly 250 calories each.

Bon Ap!

The Green Juice Fast

The 24-HOUR fast

FASTING: WHAT IS IT? 

Fasting is the voluntary avoidance of food (and sometimes certain beverages) for a set period. Although it has been used for purposes that are unrelated to health, fasting has been used to heal the body for thousands of years. Hippocrates (commonly known as the “Father of Medicine”) is one of the first documented physicians to publicly support the health benefits of fasting. He believed that abstaining from food for a period can help the body heal itself from a disease. Since then, fasting has been used by people across the world to support a healthy life.

Among the many types of fasts available, it can be challenging to know which methods are most effective.  The 24 hours Fast consists of eating one big meal (usually dinner) and then avoiding all food until dinner the following day.

IS FASTING SAFE?

One common misconception about intermittent fasting is that it is unsafe. While there are certainly ways that fasting can be made unsafe, intermittent fasting is healthy for nearly all individuals. There are, of course, rare exceptions where fasting is not appropriate at certain times or for certain individuals. However, the intermittent fasting that is followed here is so temporary that nearly everyone can experience the benefits of fasting. 

In fact, research has shown that intermittent fasting can serve as a much safer alternative to restrictive diets. When calories are restricted, a complex series of intricate events is triggered, including the “activation of cellular stress response elements, improved autophagy, modification of apoptosis, and alteration in hormonal balance.” Intermittent fasting helps reduce the adverse effects of chronic calorie restriction, including malnutrition.

TIPS FOR STARTING YOUR FIRST 24-HOUR FAST

Do you fast once a week.  For example, every Monday.

As you begin to plan your first 24-hour fast, there are some important considerations to be aware of. For you to see 24-hour fasting benefits, you need to be sure that you are eating the correct foods prior to your fast. First, be sure that the last meal prior to your fast is full of healthy fats. This can include foods such as fish, nuts, avocados, and olive oil.

Foods containing healthy fats will help you feel full for a longer period and will reduce tempting cravings. Second, plan to drink plenty of water during your fast to suppress feelings of hunger. Often, feeling hungry is a sign of thirst. Also, be sure that you are drinking lots water during your intermittent fast.

24-HOUR FASTING BENEFITS

One of the most important questions about fasting is “what are the 24-hour fasting benefits that I can expect to experience?” Because of the unique way that intermittent fasting works with the body, there is a wide range of improvements that people see when they begin fasting. Some of these benefits can be observed within a very short period, while others require regular fasting over several months or years. Intermittent fasting directly impacts numerous parts of the body, especially those that help regulate weight. Explore some of the 24-hour fasting benefits that you are likely to see after starting intermittent fasting.

INTERMITTENT FASTING SUPPORTS WT. LOSS

One of the most significant 24-hour fasting benefits is weight loss. At first glance, it might seem like the reduction of calories that occurs with regular fasting is the main reason for losing weight. However, the reduced calorie intake is not the sole reason behind the weight loss that many experiences because of intermittent fasting. There are complex processes that occur during a fasting period that are the root causes for successful weight loss.

For example, it is thought that fasting may 

• assist with lipid metabolism
• improve fasting glucose levels
• improve body composition in those who are overweight
• fasting influences metabolic regulation due to its impact on “circadian biology, the gut microbiome, and modifiable lifestyle behaviours, such as sleep.”

ADDITIONAL 24-HOUR FASTING BENEFITS

Improved weight loss and a longer lifespan are not the only 24-hour fasting benefits. There are many other ways that regular intermittent fasting has been proven to positively affect one’s health.

Research has linked intermittent fasting to;

• improved gut health
• stabilized blood sugar levels
• reduced inflammation

Studies have even found that intermittent fasting could prevent certain types of cancer, lower your risk of type 2 diabetes, and prevent Alzheimer’s disease.

One of the most commonly overlooked 24-hour fasting benefits is the added time it puts back into your day. Making multiple meals and snacks every day is time-consuming. Even if you dine at a restaurant or choose a prepared meal option, the act of dining takes time. Fasting helps give you more time to focus on things that are important to you, such as family, friends, exercise, reading, and more.

The list provided above isn’t an exhaustive list of every one of the potential 24-hour fasting benefits. Researchers are still examining the link between fasting and its impact on various parts of the body. As we learn more about the effect that intermittent fasting has on our health, fasting is more than just a temporary diet or a fad. Instead, this time-tested practice can unleash a whole-body transformation.

FASTING HACKS

Although fasting has many wonderful benefits, it can be a shock to your system at first. Whether you have never tried intermittent fasting, or if you have tried and struggled in the past, it is key to acknowledge that fasting can be challenging at first. The best way to overcome the associated struggles is to make your fast as easy as possible. That’s why I have developed a few favorite fasting “hacks” to make your transition a bit smoother.

One of my favorite hacks is to use green juice when beginning to fast. Ideally only water during your 24-hour fasting period. Drinking green juice while fasting is also incredibly beneficial. Between your once-per-day meal, sip on 1-2 cups of green juice. Green juice is dense in exceptional nutrients.

Because you are giving your body a break from food, the energy you would spend on digestion can help heal the body. When you add the healing nutrients in liquid form, you are giving your body tools it needs to restore itself.

Easy green juice recipe:

1 bag of spinach

1 bag of kale/swiss chard

1 cucumber

1 lemon with peel

Small piece of ginger

4-6 celery sticks

Berry balls

I want to share this quickie, but goodie with you! It really makes a great snack for the festive season when you need something between meals.  The come at 50 calories per ball, so you can  have 2 for a snack.  Experiment with different berries for different flavors!

Ingredients: 

1 cup berries of choice ( I used blueberries)
80g oats
35g coconut flour
20g coconut flakes
40g honey

Blend everything in the food processor until a ball forms.  I made the balls in 20g servings.  Roll the balls in coconut/chia mixture.  Refrigerate.

Makes 15 servings

Enjoy!