Just Arrived  Start Here

If you just logged in for the first time, allow me to welcome you to the Official Heal2Live members area. To get the most out of your membership, I will ask you to take control of your health. Declare to yourself, that you are going to do this, you are going to get your health back, no matter what it takes.

Use the protocols we set out for you, and know that you are never alone, you have a support structure, I am here to assist you in your journey to your health.

Start by filling in the Health assessment form and booking your first consultation. (after submitting the form you will automatically be taken to my calendar to book your first consultation.) 

Exercises

Our exercises will follow a four tier approach to fitness and strength for health. Remember we are exercising for health here, we are not exercising to become Olympic gold medalists. As you progress with your health you will move through the following exercise regimes. I will work out a program for you based on your needs, but all the programs will follow the below steps from novice to ad

Who this is for:

You have not done any exercises ever, or not for a long time, and you are overweight.

These exercises are designed to gently ease you into an exercise program. It is not overly taxing, but as with any exercise level, we need to challenge the body in order to see results. Depending on your progress, you can stick to this program for 2 months, increasing your intensity every week, ie. week one you can only does 5 of an exercise, week two try push for six or seven.

Equipment: 

None

Time and Frequency:

  • 3 days a per week
  • 30 minutes per day

Intensity:

Easy

Who this is for:

You have completed the exercises for the unfit, or you are relatively active. The test for this program is that you can at least do ten push-ups and 6 burpees and 4 pull ups

These are exercises to get the body strong and toned. We want to lose weight, build strength, increase muscle mass and get fit. Increasing muscle mass and fitness has been proven to increase health. This program lays the foundations for a strong and healthy body and to strengthen and prepare the body for the next level. Stick to this program for two months. You can increase intensity on a weekly basis by increasing the exercise counts.

Equipment: 

  • None
  • Skipping rope

Time and Frequency:

  • 4 days a per week
  • 40 - 60 minutes per day

Intensity:

Medium to Hard (based on your intensity)

Who this is for:

You are moving on from the beginner program or you have already spent some time in the gym or doing exercises

With this exercise program we are going to challenge your body. Muscles are the biggest organ of the body and plays a very important role in our health (https://www.ncbi.nlm.nih.gov/pubmed/22777332). In this program we are looking at building lean muscle mass and increasing strength, because these are the things we lose as we age. You are never too old to exercise.

Equipment: 

  • Resistance bands
    • You can get these bands at Mr Price, Makro, Sportsmans warehouse, and online sports suppliers. They range in price from R80 to R 750.
    • You will only need the pink, black and purple thickness ones.
      • These bands come in different colors for different brands so just pick the first three tarting from the thinnest one.
      • You will not need the thickest bands for this program.
  • Gloves
    • You can get any glove with a rubberized palm. I just found these to work the best and last the longest.
    • They are about R 20 at Chamberlains or Builders warehouse. Should be available at most hardware stores.
  • 2 Step Stool
    • Two step stool which you can purchase at makro, game, hyperama and plastic warehouse. Please note the weight limitation on these, there are different makes with different weight capacities.
    • They range between R200 and R400

Time and Frequency:

  • 4 days a per week
  • 50 - 60 minutes per day

Intensity:

Challenging to Hard

Who this is for:

You are moving on from the Intermediate program or you have already spent a year in the gym or doing exercises

With this exercise program we are going to push our bodies to give us optimal health. We want to ensure that we can do whatever we desire to do and that our bodies are able to comply. We are not looking to be Mr Olympia, but we are looking to be lean, muscular, healthy and able to do tasks that we couldn't do for years because of our health. This program will challenge you to the core. So you need to be prepared to take the last step.

Equipment: 

  • Resistance bands
    • You can get these bands at Mr Price, Makro, Sportsmans warehouse, and online sports suppliers. They range in price from R80 to R 750.
    • You will only need the pink, black and purple thickness ones.
      • These bands come in different colors for different brands so just pick the first three tarting from the thinnest one.
      • You will not need the thickest bands for this program.
  • Gloves
    • You can get any glove with a rubberized palm. I just found these to work the best and last the longest.
    • They are about R 20 at Chamberlains or Builders warehouse. Should be available at most hardware stores.
  • 2 Step Stool
    • Two step stool which you can purchase at makro, game, hyperama and plastic warehouse. Please note the weight limitation on these, there are different makes with different weight capacities.
    • They range between R200 and R400
  • Dumbbells 
    • This is a Kg 10 per hand dumbbell set and is enough to begin with (depending on your strength and fitness level)
    • For sale at Makro, Mr Price sport, Sportsman's warehouse and online sports supply stores and they average around R600 - R700 for the set. For those that are on a budget, check cash converters they sometimes have sets for sale at R 400 a set.
    • Extra plates can be bought separately from the above stores as well

Time and Frequency:

  • 4-6 days a per week
  • 60+ minutes per day

Intensity:

Intense