Welcome to the 8 Week Transformation Challenge! If you’ve taken the empowering step to join, you’re on an incredible journey. Spanning from January 15, 2024, to March 10, 2024, this challenge promises an exciting journey towards your fitness goals.

Entries for this challenge are now closed. Those of you who haven’t entered the competition challenge, fret not! You can continue following the plans on the app just like before.

Together with my dedicated team, we are committed to assisting you in achieving your objectives. A heartfelt thank you to everyone who joined the 8 Week Transformation Challenge. Wishing each of you the best of luck on your transformative journey!

– Linda Kriel

How the challenge works?

Starting 15 January, every day on the Home Screen of the LK Fitness app, under “Articles” we’re adding an extra layer to your fitness journey – an extra exercise or 2 (sometimes more 😁), or a notification about an extra “activity” you should incorporate into your day. Consider these as secret weapons to amplify the effects of your app-guided workouts and meal plans.

Exercise programs

Everything you need is on the app. Simply follow the exercise programs daily.

Beginners: If you find the full program too demanding, especially if you’re just starting and feel very unfit, feel free to select a few exercises from the daily program instead. The key is to engage in some exercises consistently. Gradually increase the number of exercises each day until you’re comfortable completing the entire beginner’s program. If you’re up for it, consider incorporating additional exercises highlighted on the Home Screen.

All levels: In case of a busy week where you need to skip a day, don’t worry. Open the app, and choose 2 or 3 toning exercises. Incorporate them into your routine before your day kicks off—even if you do it in your pajamas!

A little progress each day adds up to BIG results!

Eating plans

Both exercise and eating healthy are important for weight loss or maintaining weight. Our diets are developed by our dietician, Anel Kirsten. As you can see on the app, there are 3 meal plans to choose from. Read their separate guidelines, and decide which one will suit you best.

Also read: Which Meal Plan To Choose

Don’t mix and match the plans in one day! You can’t do for instance the Low GI breakfast and lunch and then do the Banting/Keto for dinner. You can however do carb cycling, where you follow the Banting/Keto plan for a week, and then the following week you follow the Mediterranean or Low GI plan. If you want to do it, please read our Carb Cycling article carefully: What is carb cycling, and how does it work?

The importance of being part of a fitness community

Lastly, I want to encourage you to be part of the LK Fitness App private Facebook group, and try and post, comment and encourage others as often as possible. We also have a separate chat in that group “8 Wk Challenge chat” where you can chat with each other daily. Being part of a community helps people stay motivated, adds an element of purpose and intensity and, often yields better results. If you haven’t joined the private Facebook group yet, click here to go to the page: Private Facebook group You need to answer a question, and give your email address with which you subscribed to the app in order to be accepted.

End of the competition

By now you’ve captured your 3 before photos, and are keeping them safe. You will need to capture 3 after photos between 8 and 11 March 2024, and WhatsApp us all 6 photo’s between 8 and 11 March. PLEASE DON’T CROP THEM, we will crop them if necessary.

The competition ends on the 10th of March. You can send your photos in between 8 and 11 March. All your photos need to be in before 4pm on 11 March.

Please read: How to make the most of your app

Enjoy the 8 Week Transformation Challenge, and when there are days when you feel demotivated, THINK ABOUT WHY YOU STARTED!

Lots of love

Linda and the team.

For inquiries: Whatsapp 078 040 4297 (Mon – Fri 8:00 to 13:00) OR email info@lkfitness.co.za (Office hours Mon – Fri 9:00 to 16:00)

Join me on the 4 day Winelands Walk!