21 Day Winter Challenge – 2024

21 Day Winter Challenge – 2024

21 Day Winter Challenge – WIN BIG

15 July to 4 August 2024

Get ready, winter warriors! Join us for the 3-week Winter Challenge and unlock new levels of strength and resilience. Whether you’re just starting your fitness journey or seeking to push your limits further, this challenge is designed to inspire you to elevate your training, unleash your full potential, and set the stage for an extraordinary summer ahead.

Stand a chance to win awesome prizes!

  • When: Monday 15 July – Sunday 4 August, 2024
  • Where: Find it on the LK Fitness App home page.
  • Who: New & existing LK Fitness App users, all fitness levels welcome.
  • What: Every morning from 5am, find a video on the app’s Home screen with one or more exercises. From toning your problem areas to energising cardio moves set to music, and even kickboxing fun, you can conveniently do them at any time that suits you. Remember, this challenge offers an extra boost to your routine. If you’re already engaging in the app exercises, consider the daily challenge exercise/exercises as an additional opportunity to push yourself further and achieve remarkable progress. If you are a beginner, and you find it difficult to do the app exercises and the challenge video, just pick one or two exercises on the app workout, and then do the challenge video.
  • Show your commitment: Comment each day on the App closed group for app users. To join the group, simply submit the email address linked to your app subscription. We’ll verify it and grant you admission to the group.


To show your commitment during the challenge, and to qualify for the prizes, you must:

  1. Have an active LK Fitness App subscription (monthly or yearly) for the duration of the winter challenge.
  2. Join the closed Facebook group (free) for LK Fitness App users if you haven’t already, and post and comment daily for the duration of the winter challenge. The more you post and comment on others posts, the more visible you will be to stand a chance to win. (If you’re new to the Facebook closed group you’ll have to enter your email address with which you registered on the app, for verification.)
  3. Follow LK Fitness on either Instagram or Facebook or both. If you’re on Instagram, also follow our travel page.
  4. LIKE and SHARE at least one of LK Fitness’s posts on Instagram or Facebook on your social media page before the 4th of August 2024 (the end of the Challenge).

Prizes worth over R17 000!!!

Winners will be randomly selected from those who met the requirements of the challenge. The winners will be announced on Tuesday, 6 August, at 13:00.

Whimsical Duchess Palazzo Pants
LK Wonder Tights
Collagen Powder

What should I post on the app closed group on Facebook?

When it comes to posting on the app closed group, there’s no need to stress. Simply ensure you post something daily to stay accountable throughout the challenge. Need some ideas? Check out these examples:

  • Share what training you did for the day.
  • Snap a photo of yourself doing the challenge exercise (we absolutely love seeing these!).
  • Express how you’re feeling in a one-liner.
  • Share anything about your health and fitness journey with LK Fitness so far.
  • Why not talk about your eating habits or our meal plans?

And remember, don’t forget to regularly comment on other members’ posts in the group. Together, we’re here to provide the motivation and support we all need!

What if I missed the starting date of the challenge?

No need to worry! You can jump in and join us at any time during the challenge. However, if you’re eager to have a shot at winning some incredible prizes, we recommend starting to post and comment right from the beginning. The more you comment and engage, the higher you chance of being chosen to win a prize in our random draw (like a raffle). So don’t delay, get involved and increase your chances of claiming those coveted rewards!

Did you know you save 50% on a yearly subscription?

If you have an active monthly subscription on the LK Fitness App, but would like to upgrade to a yearly subscription, follow these steps:

  • Open the LK Fitness App on your smartphone.
  • Click on your Profile (bottom right).
  • Click on Upgrade.
  • Then, follow the instructions.

For any questions, WhatsApp us: 078 040 4297 or send an email to info@lkfitness.co.za

ATKV Resorts

Website | Facebook | Instagram | Email: oordedigitaal@atkv.org.za | Landline: 011 919 9092

Whimsical Duchess

Website | Facebook | Instagram


Website | Facebook | Instagram

Adventures with Linda Kriel

Website | Business Whatsapp: 078 040 4297 | Email: adventures@lkfitness.co.za | Book an Adventure

LK Fitness Athleisure

Website | Business Whatsapp: 078 040 4297 | Email: info@lkfitness.co.za | Shop LK Fitness Athleisure




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!