Six ways to work with CJ — in person in Blouberg and Table View, mobile at selected Cape Town locations, or online. All with the same spine: personal programming, nutrition guidance, real check-ins and an InBody assessment so we're working from facts, not guesses.
Prices start from — the final number depends on frequency and how much support you want. We settle it in the free consult, never before.
In person in Blouberg and Table View, or mobile at selected Cape Town locations. The hour, the eyes on you, and programming written for your body.
from R400per sessionFor: people who want the session, the attention, and nothing else.
Book a free consultMonthly coaching for the whole picture — training, food, habits, and someone in your corner between sessions.
from R800per monthFor: people who have tried the shreds and want the one that holds.
Book a free consultThe same monthly coaching, rebuilt around one job: keeping the muscle the medication doesn't protect.
from R800per monthFor: anyone losing weight on medication who wants to arrive strong. CJ works alongside your prescribing doctor, never around them.
Book a free consultStrength and conditioning built for your sport and your season — road, trail, ultra, ball sports.
from R400per sessionFor: athletes who want the gym work to serve the sport. From a coach who has stood on international start lines herself.
Book a free consultOnline coaching, wherever you are. Same coach, same standard, no commute.
from R400online coachingFor: people who travel, work odd hours, or live nowhere near Cape Town.
Book a free consultThe scan on its own, with CJ reading it back to you — muscle, fat, water, segmental balance, and what it means for what you do next.
R500once-offFor: anyone who wants the facts before deciding anything.
Book a scanExisting clients keep the rate they started on. That is not a promotion, it is how CJ has always worked.
Road, trail, ultra, ball sports, competitive fitness — the gym work should make you better at the thing you actually do, not leave you too cooked to do it. Programming is built around your season and your race calendar, not the other way round.
CJ competed at national and international level herself: six straight years as South African champion over 400m and 800m, with U/23 Springbok colours in both track and duathlon. She has coached athletes to the start line, and is still on plenty of her own — these days mostly on a mountain bike.
Talk about your seasonAn InBody assessment separates that number into muscle, fat and water, limb by limb. It's the difference between "I lost 4 kg" and "I lost 4 kg of fat and held every gram of muscle" — which is the whole game, especially on GLP-1 medication or through a big weight-loss phase.
We scan at the start, then again as we go, so progress is something we can see rather than something you have to take on faith.
No chicken and broccoli for twelve weeks. CJ coaches protein targets, portions, how to build a plate and how to shop for it — then you eat like a person for the rest of your life.
Individual dietary prescription belongs to a registered dietitian. Where that is what you need, CJ refers you to one and works alongside them.
CJ has run workplace challenges — biggest-loser formats, team fitness drives, and squads training together for a single event. Companies use it as a wellness push that people actually talk about afterwards. Clubs use it as a pre-season baseline.
“Great for tailored solutionsand sport-specific strength training.”
— Chris · marathon & ComradesAbsolutely not. You don't need to “get fit first” before working with me — that's what I'm here to help you with. Your training starts at a level appropriate for your current fitness, experience and goals, and progresses from there.
Of course. Many people feel nervous or intimidated when they first start. I'll guide you through everything, from correct technique and equipment use to understanding why we are doing each exercise. My goal is to make you feel comfortable, capable and confident.
You didn't fail — quick fixes failed you. We build habits you can keep, with food you actually enjoy, and accountability so you're never doing it alone. Every client on the results page has said some version of this.
Yes. I work with complete beginners through to experienced athletes. Your programme is designed around you — not around what somebody else can do.
Not at all. Clients train with me for many different reasons: sport-specific strength training, fat loss, strength in general, fitness, mobility, better sports performance, injury prevention, confidence, healthy ageing, and simply feeling better in everyday life.
Yes. I train both men and women across different ages, abilities and fitness levels.
Yes. A significant part of my coaching focuses on helping women navigate changes in their bodies throughout different stages of life, including perimenopause and menopause. Training, nutrition, recovery and lifestyle may need to adapt as our bodies change.
Yes, and I cannot emphasise enough how important this is. With a background in competitive sport and human movement science, I offer strength and conditioning and sport-specific training for clients who want to improve performance, strength, endurance and overall athletic ability.
I offer in-person personal training in the Blouberg and Table View area, as well as mobile personal training at selected locations in Cape Town. Online coaching is also available for clients who prefer to train independently or live elsewhere.
Yes. Online coaching is available for clients who want professional guidance, personalised programming and accountability without needing to train with me in person.
I believe you have twenty-three hours a day to recover, and you need one day a week of complete rest. Quality training can take place five times a week whatever your fitness level, because I help you recover to the best of your ability. So the honest answer depends more on your availability and what you can afford than on your starting point.
There is no one-size-fits-all answer. Your results depend on consistency, nutrition, training, sleep, recovery, your starting point and your individual physiology. My focus is not on promising unrealistic quick fixes — it is on helping you build results you can maintain.
Yes. Nutrition and lifestyle are important parts of my coaching. I help clients understand better food choices, protein intake, portion awareness and sustainable habits that support their goals.
No. I don't believe you need to live on chicken and broccoli, or completely remove the foods you enjoy. The goal is an approach that works in real life and that you can sustain long term.
Not a prescriptive one. CJ coaches nutrition the way a strength coach should — protein targets, portions, how to build a meal, how to shop, and how to keep it going. Individual dietary prescription belongs to a registered dietitian, and where that is what you need, she will refer you to one and work alongside them.
We discuss your goals, exercise history, lifestyle, current challenges and what you would like to achieve. From there I can recommend the most appropriate coaching or training approach for you.
Please let me know before starting. Depending on the condition or injury, I may ask for clearance or guidance from your doctor, physiotherapist or another healthcare professional before we begin or progress your training.
My clients are professionals, business owners and parents. We build training into your life as it is — including online coaching for the weeks that go sideways.
A body-composition scan. You stand on it for about a minute and it splits your weight into muscle, fat and water — per limb, not just as a total. It means we can prove you're losing the right thing. Free with one-on-one and performance training, R500 on its own.
I require at least twenty-four hours' notice when cancelling or rescheduling a session. Sessions cancelled with less than twenty-four hours' notice are forfeited.
Send the form below or message on WhatsApp. We talk about where you are, where you want to be, and which of the six fits. It's free, and there's no obligation at the end of it.
CJ coaches the lifestyle around your treatment. Your prescribing doctor stays in charge of the medication — always.
GLP-1 medication can be a powerful tool, but medication alone doesn't teach you how to build a healthy lifestyle.
My GLP-1 lifestyle support focuses on the areas around your treatment that you can control: nutrition, protein intake, resistance training, physical activity, healthy habits, accountability, and creating a sustainable lifestyle for the long term.
When losing weight, the goal shouldn't simply be to make the number on the scale smaller. Maintaining muscle, strength and physical function is also important.
Resistance training, appropriate nutrition and adequate protein can form an important part of a well-designed weight-management programme.
Protein helps support and maintain muscle tissue, and can also help with satiety. Because some people experience a significant reduction in appetite while using GLP-1 medication, eating enough nutritious food and protein can become more challenging.
I help clients find practical ways to incorporate protein and balanced nutrition into their lifestyle.
Weight loss can include both fat and lean mass, which is one reason resistance training and appropriate nutrition deserve attention throughout the process.
Rather than focusing only on kilograms lost, we work toward improving body composition, strength, fitness and overall health.
Yes. Weight loss and physical fitness are not the same thing.
Exercise provides benefits beyond the scale, including strength, cardiovascular fitness, mobility, physical function and maintaining muscle. My goal is to help you become healthier and stronger — not simply lighter.
Yes, from a lifestyle and nutrition-coaching perspective. We can look at practical ways to prioritise nutrient-dense foods, protein and eating habits around your reduced appetite.
However, persistent inability to eat or drink adequately, significant gastrointestinal symptoms, dehydration or other concerning symptoms should be discussed with your healthcare professional.
Side effects and medical concerns should be discussed with your prescribing healthcare professional. I will not diagnose or medically manage medication-related symptoms.
Where appropriate, I can adjust your exercise programme according to how you are feeling, and encourage you to seek medical advice when necessary.
No. I want clients to use this period as an opportunity to change their relationship with food, exercise and their health.
The goal is to develop habits and skills that extend beyond medication — strength training, regular movement, balanced nutrition, better routines, and confidence in managing your lifestyle.
That decision should be made with your healthcare professional.
From a coaching perspective, this is exactly why building sustainable habits while using the medication is so important. My aim is to help you develop a lifestyle that doesn't depend entirely on medication for structure and accountability.
Yes. You can continue receiving your medical care from your own healthcare professional while working with me on your exercise, nutrition and lifestyle habits.
No. GLP-1 support is only one area of my coaching. You can work with me for personal training, weight management, strength and conditioning, sports performance or general lifestyle coaching without using any weight-loss medication.
Yes. Your privacy is important to me. Your personal information, progress photos and transformation story will not be shared publicly without your permission.
Every person starts from a different place. Whether you're beginning, returning after years away, navigating menopause, using GLP-1 medication under medical supervision, or simply ready to make your health a priority — we can start with a conversation.
A short guide from CJ on reading a body-composition scan — which numbers matter, which ones people panic about for no reason, and what to change when they move. Free, no catch.
A free consultation to find the right package for your life — not the other way around.