Cherie Kruger - Wellness coach

Not the prettiest of pics at 05:00 am after working out every morning, but hey, face it. If you look good after your workout, do it twice more!
mom

Monthly 21 day challenges to support you on your journey to a healthier you.
Transform and win your share of 1000USD!
Beautiful recipes and snacks AND daily workouts for all fitness levels are included in the package.
Whatsapp me on 0814937922 to join the next one.

34kg down. 68 blocks of butter, if you want to try and make sense of how much FAT I got rid of. Smashed my visceral fat (fat around my organs) to that of a healthy individual and aging backward, even though I am going on 50. What an incredible feeling. The biggest challenge that people face is the lack of discipline and commitment and trying to do it alone with no accountability partners.
Find your person/community and a SUSTAINABLE lifestyle and success will be inevitable!

Let me help you achieve your goals!
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Sweat is magic. Cover yourself in it daily to grant your health wishes.

It's much harder to live life completely out of shape than it is to do a few strength workouts per week, go for a walk every day, and eat like a responsible adult.

There is hope! Stay tuned for some very exciting news!

When you are tired rest.

Just never ever give up!

Enjoy your evenings with Night Mode, a drink mix infused with saffron extract, created for your night-time routine. Immerse yourself in a moment of mindfulness with our Night Mode and cosy up to the warm, subtle flavours of chamomile and peach, tomorrow is coming with a whole new light. Night Mode also contains a blend of vitamins to help support your goals. This product is suitable for vegans and is gluten-free.

Sit back, relax and enjoy your cup of Chamomile and Peach flavoured night time drink mix.

Key Benefits

Drink before bed time

Infused with saffron extract

Source of vitamin B6

High in Riboflavin

Artificial flavourings free

Suitable for vegans

Gluten-free

It is Bok Friday!
This memory of the World Cup 4 years ago popped up. Wow, what a journey it has been!
You can do it too.
We have 21 day challenges running up until October with one kicking off every Monday. Incredible cash prizes up for grabs.
Summer 2023 is here, there has never been a better time to get going.
Contact me for more information.

Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.
Neglecting your muscle mass can lead to increased risk of serious health conditions, from obesity to osteoporosis. Conversely, maintaining a sufficient level of muscle will improve many parts of your overall wellness, from your mental health to basic physical functions like walking and lifting. Maintaining strength is essential for healthy aging. Loss of muscle with aging can limit people's ability to function in their home environment and live independently. Just being able to get up out of a chair or go up and down stairs requires a fair amount of muscle strength. You don't need fancy equipment to tone and strengthen your muscles. Body weight exercises like planks, squats and push-ups can help you get the job done anytime, anywhere.

Look, I can squat. Even with gumboots on. 4 years ago that was not possible at all😂😂😂😂 not with or without gumboots and now I am going on 50!
Once you make that decision to change and you see the small miracles happen, the one's that only you know about, it is absolutely priceless.
Giant goals, small steps!

Different cells fight different types of cancer. For example, one way the immune system fights cancer is by sending out a special form of white blood cells called T cells: The T cells see cancer as “foreign” cells that don't belong in the body. The T cells attack and try to destroy the cancerous cells.

Take care of your body. It is the only place that you have, to live in x

Imagine having to eat this much food, twice a day in order to match the nutritients in one of our meals. 🤔 😂😂😂
Never mind all the dishes 😂😂😂

The day that my phone malfunctioned when I asked Steven for a photo at our February Leadership Development weekend in Cape Town. Yes, it took me so long to recover after the embarrassment 😂😂😂 You can see the shocked expression 😦😦😦
Steven is an incredible Leader and Presidents Team Member from abroad and he was our Guest Speaker for the weekend. He was running the Fit Club on the Saturday after an incredible weekend of learnings with him and this is what happened. 🤦🏻‍♀️
One day when I hit the stage, I will most certainly share this pic. Sorry Steven 😂😂😂😂😂
You were amazing and we appreciate you so much!

Summer bodies are made in winter!
No, don't roll your eyes 😂😂😂

Take some time to define what your ideal summer body looks like, set tangible goals that you'd like to achieve over the next 2 months, and plan how you're going to get there.

Noticeable, physical changes usually start to take shape around 4 to 6 weeks after commencing with a change in lifestyle. Two months are more than enough to make a lot of progress before the December holidays.

Be sure to focus on burning fat as well as strength training and remember that you cannot 'outtrain' what you eat.

Beach body tips:

Drink plenty of water
Walk more
Change your lifestyle
Get more sleep
Join a group fitness class if you lack discipline to do it on your own.
Join a group of non-judgemental people who are on the same mission as you!

You've got this!

Prepping for early morning travels.
Tip:
Fill your bag with all your healthy treats and meals for the day to avoid munching on unnecessary temptations!

It’s time to be the judge of this FUDGE! 🍫🤤

This simple recipe will tickle your tastebuds without compromising your personal goals. It’s super tasty and is the perfect treat as the days are getting a little colder.

Go on and give this recipe a try! We know you will love it!

Ingredients:

🍫 3 scoops Formula 1 Shake Mix Smooth Chocolate Flavoured 🍫 15 g cocoa powder
🍫 60 g coconut oil
🍫 60 ml full-fat coconut milk
🍫 60 g raisins
🍫 1 tbsp desiccated coconut

Method:

🍫 In a food processor or blender, combine all of the ingredients except for the desiccated coconut. Blend until smooth.
🍫 Line a small baking dish with cling film and transfer the mixture to the dish, smoothing it down with a spatula to create a nice even layer.
🍫 Sprinkle with desiccated coconut and transfer to the freezer to set for around 30 minutes. Once firm, slice into bite-sized pieces and enjoy!
🍫 Your freezer fudge can be stored in a sealed container in the freezer for up to 3 months.
🍫 Mix it up: Instead of making bite-sized pieces, try pouring the mixture into small lolly moulds for the ultimate protein popsicle
Will you be making this lovely snack today?

What will you be adding to yours? Let us know in the comments below. ❤️

Throwback to where I started. And it wasn't even my baby!
Just a reminder to never comment on somebody's belly if you don't know for sure whether they are pregnant or not 🤣🤣🤣🤣
My road to 50 in 2023 has been an amazing journey and I am only getting started!
Happy. Healthy mom!

My name is Cherie and I am a Herbalifer for life!

I started my career as a member of the Police (14 years) and then moved onto the corporate world in Johannesburg where I spent 10 years. As you may know, you really acquire horrible eating habits by skipping meals and when you eventually get to eat you grab the closest junk, a lot thereof, to feed the hunger monster! My inner fatty thrived on that lifestyle.

When Herbalife found me (yes, it finds you when you need it most), I was obese. I couldn’t tie my own shoes, shaving my legs was a mission and I was tired ALL the time and did not feel like doing anything. My energy filled 11 year old wanted to do fun things and it broke my heart. I was just not up to it and so embarrassed about the way that I looked that I did not want to leave the house.

I joined my first 60 day Eat Clean Train Lean Challenge in January 2019 (left pic) and I’ve never ever looked back. This is not just a physical transformation, but also an emotional one. The battle is won in the mind and if you really want to do it, you will! Not only did I lose weight, but my constant flu and colds that I experienced have now disappeared. Why you may ask? Well, it is really simple. I am fuelling my body with incredible nutrition, have a healthy gut where 70% to 80% of my immune system is formed and I stay away from processed and junk food. Of course I have the odd pizza and yummy burger at times, but my lifestyle has now changed to making healthier choices. This is not a diet. It is a sustainable lifestyle change and the beauty of it all is that our whole family changed our habits!
We use all the products like crazy. A typical day in our life starts with breakfast in the first hour of waking up, the beautiful Formula 1 Shake, Protein Drink Mix and Multifiber as well as our Cell Activator tablets. Aloe Mango in our water throughout the day and a second shake for lunch. We absolutely love our Thermal Tea in between to boost our energy levels as well as the Thermo Complete tablets which is a quick win to feeling fabulous!
Maybe this is you at the moment?

Good digestive health allows the body to properly break down food and absorb nutrients to keep the body healthy. People with healthy digestion are less likely to experience problems such as constipation, heartburn, bloating or more serious digestive diseases.
A diet rich in fiber can help digestion and prevent constipation. Aim for 30g of Fibre a day.
Losing weight favors the growth of more beneficial strains of gut microbes and there is also evidence that your gut health may dictate how quickly you are able to shed unwanted pounds.
Our gut microbiota is mostly determined by what we eat, our lifestyle and health. Microbes in the digestive track are linked to that eye sore belly fat.
Tips:
1. Think eating plan, not diet
2. Keep moving
3. Become a label reader
4. Avoid processed foods
5. Hang out with health-focused friends

What is obesity?

It is a disorder involving excessive body fat that increases the risk of health problems including heart disease, stroke, diabetes, high blood pressure, unhealthy cholesterol, asthma, sleep apnea, gallstones, kidney stones, infertility, and many types of cancers. You literally become what you eat and this is totally in your control.

Obesity often results from taking in more calories than what are burned by exercise and normal daily activities.

It occurs when a person's body mass index is 30 or greater. The main symptom is excessive body fat, which increases the risk of serious health problems.

The mainstay of treatment is lifestyle changes such as diet and exercise.

Body Mass Index is a simple calculation using a person's height and weight. The formula is BMI = kg/m2 where kg is a person's weight in kilograms and m2 is their height in metres squared. A BMI of 25.0 or more is *overweight*, over 30 is *obese*, while the healthy range is 18.5 to 24.9. Example:

Height: 152cm = 1.52m

1.52m x 1.52m = 2.31m

Weight: 60kg

BMI = 60kg / 2.31m = 25.96

If your results show that you need to consider making serious lifestyle changes, my only tip is to choose the right plan or program. One that works for YOU, is sustainable and offers support throughout. There aren’t many people in this world who can do it all by themselves.

😍5 DAY BREAKFAST CHALLENGE😍

Are you wanting to improve your lifestyle? Eat better? Manage your weight? More energy?
Join us for a 5 Day Breakfast Challenge and learn the fundamentals of how to live a healthier life.

Included:
✅ 6 Healthy Breakfasts
✅ 6 Energy Teas
✅ Daily coaching
✅ Meal Plan guidance
✅ Accountability
✅ Community

All this for only R200. A weeks worth of breakfast and coaching for less than one restaurant meal!
AND
If you bring 4 friends with you...your pack is on me!

Our next challenge starts Monday!

You'll love these fresh and tasty Collagen Popsicles!
They're easy to make; just mix the ingredients, freeze overnight, and share them with friends and family!