RealFit Community

16/01/2026

🚀 LAUNCH ANNOUNCEMENT | RealFit Weekly Newsletter — Starts Today

We’re officially rolling out the RealFit Weekly Newsletter—your single source of truth for science-backed health insights, real client results, and everything happening inside the RealFit ecosystem.

If you want data-driven guidance, credible thought leadership, and practical tools you can actually use—this is for you.

What you’ll get every Friday (RealFit News Day):

Evidence-based articles that cut through the noise

Client success stories built on structure and accountability

Program & challenge updates (first access)

Coaching insights, health intelligence tips

Exclusive RealFit specials, recipes & freebies

This week’s highlights include:

Why trusting science beats trends for sustainable weight loss

A powerful Pretoria-based recovery and strength rebuild story

The launch story behind Lorraine Beauty—performance makeup for active, high-performing women

A major update: Intake 1 of the 8-Week Transformation Challenge is FULLY SUBSCRIBED 🔥

👉 Want in?
DM me or WhatsApp me your email address to join the RealFit movement and receive the newsletter weekly.

This is not motivation.
This is strategy, structure, and results—delivered consistently.

Welcome to RealFit.

15/01/2026

🏛️ THE 2026 PYRAMID: YOUR DAILY BLUEPRINT (GRAMS & PORTIONS) 🏛️

By now, you’ve heard the news: The US Government finally flipped the Food Pyramid. 🔄 They admitted that protein and healthy fats should be the foundation, and processed grains should be minimized.

It’s a massive victory for science, and it’s exactly how we live at RealFit.

But seeing a graphic is one thing. Knowing exactly how much to put on your plate is another.

If we look at this new Inverted Pyramid through the RealFit lens—especially for those in Phase 1 Rapid Fat Loss—here is your daily breakdown of grams, portions, and the "WHY."
🥩 TIER 1 (THE TOP): THE FOUNDATION

Focus: High-Quality Protein & Healthy Fats

This is the widest part of the new pyramid for a reason. It drives metabolism, protects muscle, and controls hunger.

HOW MUCH: 3–5 substantial servings per day.

THE DAILY TARGET (Grams): We aim for 1.2g to 1.6g of protein per kg of bodyweight. (e.g., A 70kg woman needs minimum 84g–112g daily. At RealFit, we push for 130g+ for optimal results).

WHAT A PORTION LOOKS LIKE:

A palm-sized steak or chicken breast (approx. 30g protein).

3–4 whole, large eggs.

1.5 scoops of high-quality Whey Isolate.

Note: Don't fear the natural fats that come with these proteins (like beef tallow or egg yolks)—the new guidelines say they are essential!

THE REALFIT "WHY": You cannot build a high-performance body without bricks. Protein spares your muscle while you burn fat, keeps you full for hours, and is metabolically expensive to digest (you burn calories just eating it!).

🥦 TIER 2: NUTRIENT DENSITY & VOLUME

Focus: Non-Starchy Vegetables & Low-Glycemic Fruits

This is your "filler." High volume, high micronutrients, very low calorie.

HOW MUCH: 4–6+ servings (cups) per day. Treat this as "unlimited."

THE DAILY TARGET: Aim for 25g–35g of fiber daily from these sources.

WHAT A PORTION LOOKS LIKE:

Two giant handfuls of spinach or leafy greens.

A cup of broccoli or cauliflower rice.

A small bowl of strawberries or blueberries.

THE REALFIT "WHY": Gut health, essential vitamins, and the ability to physically fill your stomach without blowing your calorie budget.

🍠 TIER 3: EARNED ENERGY (MANAGED)

Focus: Quality Starches & Legumes

In the old pyramid, this was the base. In the new one, it's a small section used only for energy demands.

HOW MUCH: 0–2 small servings per day, dependent on activity.

THE DAILY TARGET (Grams): Highly variable. On a rest day? Maybe 0g–30g. On a heavy leg day? Maybe 100g.

WHAT A PORTION LOOKS LIKE:

A "cupped hand" size of cooked sweet potato, quinoa, or lentils (~120g cooked weight).

THE REALFIT "WHY": We use these to replenish muscle glycogen after intense training. If you haven't earned it in the gym, you probably don't need it on your plate today.

🚫 TIER 4 (THE TIP): THE "AVOID" ZONE

Focus: Refined Grains, Sugar & Ultra-Processed Foods (UPFs)

The new guidelines are clear: these are the drivers of chronic disease.

HOW MUCH: As close to zero as possible.

THE TARGET: 0g added sugar.

WHAT IT LOOKS LIKE: Bread, pasta, cereal, seed oils, boxed snacks, sugary drinks.

THE REALFIT "WHY": These cause systemic inflammation, spike insulin (turning off fat burning), and hijack your brain's reward centers. They have no place in a RealFit lifestyle.

SUMMARY: The world is finally waking up. Eat real protein, use real fat, fill up on veg, and stop fearing real food.

👇 Which tier do you struggle with the most? Hitting that high protein number, or cutting the Tier 4 junk? Let us know below!



Helene Van Loggerenberg

13/01/2026

Walking into a place like Dis-Chem can feel like stepping into a nutritional minefield. Between the bright labels and the endless rows of bottles, it is incredibly easy to get overwhelmed and spend a small fortune on "hype" products that don't actually deliver results.

The truth is, many people are taking supplements they don't need or—even worse—taking brands that don't provide a high enough dosage of the active ingredients to actually work.
🧠 Stop Guessing: The RealFit Health Intelligent Evaluation

How do you know what your body really needs? You stop guessing and start measuring.

Our Health Intelligent Evaluation is a comprehensive deep dive into your unique biology. We don’t just look at the scale; we analyze:
https://realfit.co.za/evaluations

Body Composition Stats: Your body fat percentage vs. skeletal muscle mass.

Medical History: Understanding factors like thyroid function (Eltroxin), inflammation, or joint health.

Your Goals: Are you in Phase 1 Rapid Fat Loss or looking to build muscle?

Lifestyle Factors: Your stress levels, sleep quality, and current nutrition.

Once we have your "Bio-Profile," we suggest a targeted supplement stack. We even recommend specific brands that we’ve vetted for quality, ensuring you get the exact amount of the nutrient your body requires—no more, no less.
🐟 The Omega 3-6-9 Hype: What Do You Actually Need?

You see "3-6-9" on almost every bottle, but there is a major misconception here.

The Reality of Omega 6 & 9: Most modern diets (especially those including vegetable oils, nuts, and seeds) are already very high in Omega 6 and 9. When you have too much Omega 6 relative to Omega 3, it can actually increase inflammation in the body. You rarely need to supplement these!

The Essential Omega 3: This is the one most of us are deficient in. Omega 3 is a powerful anti-inflammatory that supports heart health, brain function, and recovery from training.
What to look for in a product:

Don't just look at the "1000mg Fish Oil" on the front. Turn the bottle around and look for the EPA and DHA content:

Concentration: You want a high concentration of EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). If a 1000mg capsule only has 300mg of combined EPA/DHA, it's mostly "filler" oil.

Purity: Look for molecularly distilled oils to ensure they are free from heavy metals like mercury.

Dosage: For general health, aim for at least 1000mg of combined EPA/DHA per day. If you are training heavily (like our Class Action crew), you might need more to manage inflammation.

🛡️ Your Personal "No-Waste" Stack

When you do an evaluation with us, we ensure your supplement shelf only holds what works. Whether it's HMB to protect your muscles during Phase 1 or the right form of Magnesium for sleep, we make sure every cent you spend is an investment in your transformation.

Ready to stop wasting money and start seeing results?

Would you like me to book you in for a Health Intelligent Evaluation so we can build your personalized "No-Waste" stack?
071 308 6244



Helene Van Loggerenberg

12/01/2026

RealFit 8-Week Body Transformation Challenge

1st Intake Starting date:  Mon, 12 Jan 2026

12/01/2026

12/01/2026

🥩 WHY PROTEIN IS KING IN PHASE 1: The Science of Rapid Fat Loss

Welcome to Day 1 of Intake 1! As we kick off our 8-week transformation, you’ll notice that your Phase 1 (The Reset) plan is very specific about your protein intake.

In this phase, we are targeting a 2–5kg weight drop in the first few weeks. To do this safely and effectively without losing your hard-earned muscle, protein isn't just a food group—it's your best friend.

Here is why protein is the "King" of your transformation:
🛡️ 1. Muscle Sparing (Protecting the "Engine")

When you are in a rapid fat loss phase, your body looks for energy. If you don't eat enough protein, your body might start breaking down your muscle tissue for fuel. We want to burn the fat (the fuel), not the muscle (the engine).

High protein intake signals to your body to keep your muscle mass intact.

This ensures that once the fat drops, you look toned and defined, rather than just "smaller."

🍽️ 2. Satiety (The Hunger Killer)

The biggest challenge of any "Reset" is hunger. Protein is the most satiating macronutrient, meaning it keeps you feeling full for much longer than fats or carbohydrates.

Protein reduces the level of the "hunger hormone" (ghrelin).

It keeps your blood sugar stable, which prevents those mid-afternoon energy crashes and sugar cravings.

🔥 3. The Thermic Effect

Did you know your body actually burns calories just to process protein? Protein has a much higher Thermic Effect of Food (TEF) compared to carbs or fats. This means your metabolism gets a mini-boost every time you hit your protein goals!

💡 THE PHASE 1 GOAL: 2–5kg

By keeping your protein high and following the science-backed Phase 1 structure, we are priming your body for that 2–5kg kickstart. This isn't just "water weight"—it's about resetting your insulin sensitivity and teaching your body to tap into fat stores.

Coach’s Tip: If you're feeling hungry today, check your plate. Did you hit your protein target? 🍳🥩🥗

I want to see your "Protein-Packed" plates! Post a photo of your Phase 1 lunch or dinner in the comments below! 👇

12/01/2026

https://www.facebook.com/share/p/17ouAeCkfT/

👰💍 Simone's Bridal Bootcamp Kicks Off! 💍👰

What an absolutely fantastic and fun-filled day we had this past Saturday, January 10th, with our beautiful bride-to-be, Simone, and her amazing five bridesmaids! The excitement was palpable as we gathered for Simone's official Bridal Bootcamp, and it was a day packed with health, fitness, and laughter.

We kicked things off with an insightful chat covering all things weight loss, practical nutrition tips, and effective training strategies to get everyone feeling their best. It was great to see everyone engaged and ready to learn!

Then it was time to get moving! We headed outside for an energetic bootcamp-style workout that had everyone sweating, smiling, and supporting each other. The sun was shining, the music was pumping, and the bridal squad absolutely smashed it! 👯‍♀️💪

After working up a healthy appetite, we refueled with some delicious and refreshing healthy snacks, perfectly paired with a cool and zesty cucumber and lemon spritzer. It was the perfect way to recharge and relax after our workout. 🍎🍋

But the best part? Every guest received an individual RealFit Health evaluation, tailored just for them! And to keep the momentum going, Simone and her bridesmaids each walked away with an 8-week Bridal Bootcamp nutrition and training plan to follow at home. We're setting them all up for success!

The enthusiasm was infectious, and everyone is now more excited than ever as the countdown to Simone's big day officially begins! We're so thrilled to be a part of this journey with Simone and her incredible bridesmaids. Get ready for a confident, healthy, and radiant bride!

09/01/2026

🍑 MORE THAN JUST A "LOOK": Why Glute Strength is Your Ultimate Secret Weapon

Happy Friday, RealFit Family! 🌟

In our Class Action sessions, we talk a lot about "the burn" and shaping the glutes. But today, I want to get real, raw, and honest about why training your glutes is the best insurance policy you can provide for your body.

It’s not just about fitting into your jeans; it’s about how you move, age, and live every single day.
🏠 The Glutes in Everyday Life

Your glutes (the Maximus, Medius, and Minimus) are the "engine room" of your body. You use them far more than you realize:

Standing Up: Every time you rise from a chair or the couch, your glutes do the heavy lifting.

Climbing Stairs: They are your primary stabilizers when moving upward.

Lifting & Carrying: Whether it’s groceries, laundry, or your kids, strong glutes protect your spine during a lift.

Balance: Your Glute Medius specifically keeps your pelvis level when you walk, preventing you from tripping or swaying.

⚠️ The Danger of Underdeveloped Glutes

In our modern world, we spend a lot of time sitting. This leads to what we call "Gluteal Amnesia"—where the muscles essentially "forget" how to fire. If your glutes are weak or underdeveloped, your body finds "workarounds," and that is where the trouble starts:

Lower Back Pain: When the glutes don't fire, your lower back (lumbar spine) takes the strain of lifting and standing. This is one of the leading causes of chronic back pain.

Knee Issues: Weak glutes cause the knees to cave inward during movement, leading to ligament strain and "runner's knee."

Poor Posture: Underdeveloped glutes contribute to an anterior pelvic tilt (that "arch" in the lower back), which can cause digestive issues and further pain.

Reduced Mobility: As we age, weak glutes make simple tasks—like walking or getting out of a car—exhausting and dangerous.

🔥 The RealFit Solution

This is why we Hip Thrust, we Squat, and we Lunge with heavy weights! We aren't just building a "peach"; we are building a functional powerhouse that supports your joints and keeps you moving pain-free.

When you combine this strength training with our Phase 1 High-Protein nutrition, you are giving your body the fuel it needs to repair these vital muscles and keep your "engine" running at 100%.

Don't ignore the powerhouse! Whether you are back at work today or still on holiday, move those glutes!

How are your glutes feeling after this week's sessions? Drop a "STIFF" or "STRONG" in the comments! 👇



Helene Van Loggerenberg

07/01/2026

🟢 UNDERSTANDING PHASE 1: The "Reset" & Why It’s About More Than Just the Scale

Happy Wednesday, RealFit Fam! 🌟

Most of our community kicked off their journey this past Monday, and by now (Day 3), you might be feeling the shift. Today, I want to pull back the curtain on Phase 1: The Rapid Fat Loss Phase of our signature 3-Phase Program.

If you’re wondering why we start here, or why it feels different from "just another diet," this is for you.
🔬 The Science: The Lyle McDonald Connection

Phase 1 is a 2-to-4-week "sprint." It is based on the research of renowned fitness scientist Lyle McDonald. We use a Low-Calorie, High-Protein approach.

Why high protein?

Muscle Sparing: It ensures that while the fat is burning, your hard-earned muscle stays put.

Satiety: It keeps you feeling fuller for longer, which is the key to surviving a deficit!

Thermogenesis: Your body actually burns more energy just digesting protein than it does carbs or fats.

🔥 The Goal: The 2–5kg Kickstart

Phase 1 is designed to be a short-term intervention. It is the "spark" that starts the fire. In this 2-4 week window, we typically see a drop of 2kg to 5kg.

While that number on the scale feels amazing, Phase 1 serves a bigger purpose: Metabolic and Psychological Momentum. When you see results quickly, your brain gets the "win" it needs to stay committed for the long haul.
🧠 The "Commitment" Factor: It’s a Habit Reset

A lot of people think Phase 1 is just about the weight. It’s not. It’s about Commitment.

By stripping away the "noise" and focusing on high-quality protein and specific movement goals, we are retraining your habits. We are proving to you that you can say no to the holiday leftovers, and you can prioritize your 17:30 Class Action workout.

Crucial Note: This phase is NOT forever. It is a tool used for a specific period to transition you into Phase 2 and 3, where we focus on long-term sustainability and lifestyle.
🗓️ Looking Ahead: The First Weigh-In

To those who started on Monday: Stay the course. You are halfway through your first week. The cravings will settle, the energy will return, and the results are coming.

I cannot wait to see those check-in photos and scale numbers next week! 📉

Drop a "PHASE 1" in the comments if you are staying committed to the plan today! 👇