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!

How to Transform Your Body in 8 Weeks.

How to Transform Your Body in 8 Weeks.

How to Transform Your Body in 8 Weeks.

“Small changes, discipline, and consistency lead to great transformations!”


Is it possible to transform your body in 8 weeks?

The answer is YES. You can get great results in 8 weeks. This does not necessarily mean that you will have reached your goal weight or dream body in 8 weeks, but you will be able to see a big difference within 8 weeks of dedication. Body transformation not only means losing weight, but it also means improving your body shape and gaining muscle definition. A person who is already on her goal weight can also transform her body, by getting a six-pack, getting nicely shaped arms or legs, or lifting a saggy booty.

How do you do it?

I’m sure you know that EXERCISE and HEALTHY EATING is the answer, but why do people find it so difficult to succeed? There’s a lot more to it.

Tracking your progress is important to keep you motivated. Make sure to read How to measure your progress and How to take great before and after photos.


A balanced exercise program and a healthy eating plan are the most important cornerstones of a successful body transformation. (Scroll down for more detail.)

A goal without a plan is just a wish. Planning is essential for a weight-loss or body transformation journey, and can make life considerably easier. Simple things like meal preparations and buying the right groceries go a long way to support you in your journey.

Many people who exercise fail to get results, because they don’t know how to structure their workouts, or they’re not varying their workouts, or they’re simply doing the exercises wrong.

With the LK Fitness App you never have to wonder what to eat or how to exercise


There are people who start an exercise program and diet every Monday, just to throw in the towel by Wednesday. Some people struggle to stick to a long term plan.

Perseverance is key! Stick to your plan. If you had a cheat day, immediately return to your plan the next day. Not two or three days later. It will take you about three weeks to get into the habit of healthy eating and exercising. Once you’re in the habit, it becomes part of your lifestyle and that is what it should be forever, a lifestyle. Not just a temporary 8 week transformation and then returning to your old habits, because then your body will also return to what it was before you started.


Strength training is essential. Two to three times weekly. Why? When you’re eating less calories, strength training (using weights and bodyweight) helps you retain your muscle mass while losing fat. Muscle is metabolically active tissue, that requires energy. Therefor muscle helps you burn more calories, even if you are at rest. Strength training will also tone and shape your body. You can use weights or resistance bands, but you can also use your own bodyweight, example push-ups, tricep dips, crunches, planks, squats, lunges etc.

Cardio for fat burning, at least three times weekly. That includes long slow cardio (± 30 – 50 min) and HIIT (high intensity interval training) (± 15 – 25 min). Examples: brisk walking (beginners or unfit people), jogging, cycling (fast enough to elevate your heart rate), cardio circuit training and kickboxing. Try and do at least one HIIT workout weekly.

Stretching keeps the muscles flexible, strong and healthy and we need flexibility to maintain a range of motion in the joints. Remember to incorporate some resting and stretching into your weekly schedule. Try this Stretching routine.

On the LK Fitness App you get all the strength training and cardio programs you need to succeed, and once a week a stretching session.

Useful read: Motivation to exercise


We are all different. Some people love bread, rice, and potatoes, while others get very bloated eating these. Some people may find it easy to follow a Keto/Banting diet, while others can’t imagine eating fat. The good news is that LK Fitness understands the diversity of people, and therefore we have three meal plans on the LK Fitness App – Keto/Banting, Low GI low fat, and the Mediterranean eating plan. (Read: Wondering which meal plan to choose)


It can take anything from four to eight weeks to see noticeable changes in appearance – sometimes more, sometimes less. Even then, you’ll probably notice fluctuations. Just keep making healthy choices and taking regular photos and you will see a difference in 8 weeks. You’ve got this, and remember, LK Fitness is here to help you!!!

To Join Linda on the 3 Peaks Hiking Tour, or any of Linda’s other popular walking tours, CLICK HERE.

Biggest Loser 2021 Transformations

Biggest Loser 2021 Transformations

Between February and November of 2021, LK Fitness hosted a Biggest Loser Competition that inspired women from all walks of life to take on the challenge to lose weight and become healthier. The 2021 winner won prizes to the value of R20 000.

The Biggest Loser competition winner is the person has lost the largest percentage of their body weight.

Below, we share four heart-felt stories with you from some of those who participated this year. These women lost between 8 – 22 kg. We know that this is an incredible achievement! Just look at how happy and confident they look:

Let’s celebrate each of their victories as we read about the mind-shift they were able to make, and how the LK Fitness app helped guide them to maintain a fit and healthy lifestyle.

Biggest loser 2021: Tanya lost 22,10 % of her body weight and won R20 000 worth of prizes!

Tanya’s story

Here I share my path to success with you. And it’s not as difficult as everyone thinks. It all started in 2003 after a car accident. The right side of my body was injured due to a stroke, which occurred as a result of the accident. I could no longer exercise, slept all day and had no energy. I gave up hope and comforted myself with delicacies, made bad food choices and overindulged in soft drinks. After my weight ended up on the wrong side of 100kg, doctors started warning me of what could go wrong if I didn’t start doing something about my weight.

My eyes opened, and I realised I had to do something. I immediately started with diets, shakes, pills, injections, all categorised as miracle cures according to social media. Yes, I lost weight, but I gained it all back just as quickly. I was at a loss until my friend suggested that she and I join Linda Kriel for the 5 day Cape Town Walking tour to celebrate my friend’s birthday. I was very excited! In preparation, we went for a 5km walk every day, but my weight did not change.

I then downloaded the LK Fitness app and saw that it offered a variety of recipes as well as exercises that you can do at home. I decided to follow the Banting meal plan on the app since it includes foods I like and the ingredients are available in any supermarket. I strictly followed these meal plans, combined with intermittent fasting. I eliminated breakfast completely.

I followed Linda’s exercise programs but will admit that I could not keep up due to my weakened right side, and it got me down again. My husband suggested I do the exercises at a pace I can sustain. If I can only do 3 push-ups, it’s fine. Next time I should try to do 4. We became active and went hiking on weekends, with distances ranging from 5-15km. On weekdays we still walked 5km each day.

Week after week I saw myself lose weight in a natural way, without any medication. I never went to bed hungry and my energy levels started to rise. Today, I am proud to share that I have lost 21,5 kg!

I realized that the only way to lose weight and keep it off is to eat healthily and be active. Even if I’m just active for 10 minutes exercising in my room, or spending 2 or 3 hours with friends and family in the mountains.

If I could do it, then anyone can do it, no matter what your circumstances are.

Thank you so much to Linda and her team. LK Fitness helped me get my life back!

Mathilde lost 15% of her body weight in 10 months!

Mathilde’s story

With the help and motivation of the LK Fitness App, I lost 12,8kg this year!  

For the first time in my life, I enjoy doing exercise regularly. I know I not only look good on the outside but am also healthier on the inside. The recipes on the app are tasty and filling. This is not a lose-weight-instantly-gimmick, but rather exactly what’s required for a lasting change towards a healthy lifestyle. 

Thank you so much Linda for your infectious passion and inspiration. 

Annari feels like a new person

Annari lost 9.3 kg, and still going strong.

Annari’s story

I’m not bothered by not ‘winning’ the competition, because I already feel like a new person! I’m not done yet either, I still have 9kg to go. 

I saw a photo of myself in my swimsuit (101kg) a short while before the Biggest Loser competition began, and that was it. I decided that this year I would go for it and become healthier and more active. I was embarrassed and was tired of saying “no” to things because I didn’t have clothes that fit, and was uncertain if I would be able to do the activity with ease.  

I was looking for an exercise app, and stumbled upon the LK Fitness app – it was the best investment I made this year. I’m a single mom, in a demanding profession, and studying part-time – there is no time or money for gym (and a dietitian). So, once that mental shift was made, I stopped looking for excuses and instead looked for a solution.  

The LK Fitness app made it possible to exercise effectively at home, at any time, in under 10 minutes. With time, the exercises felt easier and more enjoyable (because I got fitter and lighter), and I moved on to the intermediary level.  

I had a setback with covid, which resulted in not exercising for about 4 months. I was barely able to do the stretch exercises. However, I always followed the Low GI guidelines, and especially enjoyed the delicious dinner recipes. I wasn’t very strict with following the meal plan to the letter because I knew this new lifestyle had to be both sustainable and adaptable.  

I did not have to create separate meals for myself and my child, and even when I entertained, no one knew that they were actually being served ‘diet food.’ I also knew that things would be okay on the occasions when I made bad food choices, because I was going to work it off the next day. Maintaining a new lifestyle is like running a marathon, not a sprint.  

If you are tired of your own excuses about why you cannot change your lifestyle, subscribe to the LK Fitness App 🙂 

Karen feels good in her clothes and feels energised

Karen lost 8,1 kg in 10 months.

Karen’s story

For a very long time, I was a genuinely unhappy person trapped in an overweight body. Each week I told myself, “I’ll start on Monday,” but that never happened. My mirror and scale were my biggest enemies, and what I saw just made me eat even more and feel discouraged.  

Then I signed up for “Biggest Loser 2021” – the best thing I could have done. My, what a difference taking part in this competition made! The exercises, recipes and photos we had to take each month helped me to be honest and to persevere. I cannot thank the LK Fitness team enough.  

Yes, I still have a way to go, but I have more energy, feel healthier and feel good in my clothes – that feeling is indescribable. I am a fan for life! ♥ 

Want to see similar results?

Then try the LK Fitness app for yourself. Your first 7 days are free! 

You can choose between Keto/Banting, Low GI, and Mediterranean daily meal plans and their associated recipes.

The best part is that you’ll have access to a daily exercise program curated by Linda Kriel herself, consisting of short, effective workouts for all levels of fitness!

Click here to find out more: LK Fitness app

Weight Loss Transformations

Weight loss transformations. From ladies who do Linda Kriel:

Monique lost 25 kg in 2020

“At the end of 2020 I look back, and I’m so glad I downloaded the LK Fitness App. I’m glad I started – step by step, day by day. I’m glad and grateful I made time for myself – time to exercise, time to eat healthy, time to make my health a priority.I ‘m glad I kept going and going, and although I have not yet reached my goal weight it is important to celebrate how far I have come. I’m 25kg lighter a year later.  

Thanks to Linda Kriel. Her app made it so much easier. Thanks to everyone’s support and my training buddy. It definitely helps to have someone who trains with you.

I’m thankful that I do not have to shy away from the camera this Christmas! Looking forward to an active, healthy 2021! “

– Monique le Roux

Driana lost 32 kg and keept it off

Read what Driana has to say on her lifestyle change with Linda Kriel Fitness

“In December 2017 my husband and I went to Mauritius for our holidays. I weighed a full 104 kilos! Never had I weighed this much. Having to buy a size 20 swimsuit was terrible. The holidays came and went.

In January 2018 I decided that it’s time for a drastic change. I purchased a Linda Kriel program, and followed the diet and exercises. Daily walks and daily “Linda Kriel” became a habit.

I’ve now shed 32 kilos and I can’t put into words just how much you inspire me Linda.

Here we are on lockdown and I use the Linda Kriel App every day.

Thank you so much…. you are such a motivation. I do not know how I would have been able to do it without you.”



Daisa sheds 7kg in just under two months

“I would like to share with you that I have lost 7 kg in just under 2 months, all thanks to your fitness app! 

All my clothes are too big and I feel great! Best of all, this is no diet. Just a healthy lifestyle plan, and I do not have to rack my brains as to what we are going to have for breakfast, lunch and supper. 

The exercises make me fell great and all this in the comfort of my own home, at a a time that suits me.

I think EVERYONE should get this app it changed my life!”


Find out more about the: Linda Kriel Fitness App


AnneMarie lost 30kg
“Today I feel great”

“Two years ago I hit rock bottom. A young woman overweight (91kg) a size 42 jeans, unhappy and shy.

By shear luck I came across Linda’s Book that I ordered on-line and I started with the low GI plan. I was excited to lose 6kg in the first two months. In January 2019 I stared recording “Kry Daai Lyf” on KykNET, I never missed a day. Thereafter I went to Linda’s website and got her DVD’s . I also used her Beach Body Low GI Plan on-line. I am overjoyed to now have her app ! So convenient!

Today I weigh 61kg, a 34 jeans and feal great in my own skin.”


I would love to hear from you. Send me your story. Email: info@lindakriel.co.za

AnneMarie used this DVD: Linda DVD’s (DVD’s are sold out)

Click here for the: Beach Body Low GI online plan (available online and on our App)

Click here for the app to get all the plans: App