The Complete Fitness Guide
1-month programme
Strength, cardio and mobility in one clear weekly plan.
What You Can Expect
The all-round foundation: strength, cardio, stretching and mobility in one clear weekly plan. Ideal if you are starting out or returning to exercise.
Digital PDF · instant download
What You’ll Receive
Who This Programme Is For +
- You’re starting out, or coming back after a long break, and you don’t know where to begin.
- You want one clear weekly plan that covers strength, cardio and mobility — without having to piece it together yourself.
- You’d like to build a habit you can keep, rather than an intense plan you abandon after two weeks.
Personalization Available — See checkout
The standard programme is a programme-only purchase: no pre-assessment or separate R150 fee is required. Personalisation includes a more extensive holistic medical and wellness pre-assessment considering your entire lifestyle, and a 30-minute virtual consultation with Dr. Stoni. The pre-assessment is included in the personalisation fee — you do not pay an additional R150. Your tailored PDF is emailed within 2–5 business days after your consultation. Personalization is optional — choose it at checkout.
Personalisation is advised for anyone with a diagnosed medical condition, to help ensure the programme is safe and appropriate for their health needs. It is also recommended for specific goals, injuries, limitations or dietary requirements.
Follow-Up Virtual Consultation — R300
Once you’ve started, you can book a 30-minute follow-up virtual consultation with me to review your progress, talk through challenges and, where appropriate, make small adjustments to your programme.
Book a follow-up consultation →The Complete Fitness Guide
Purchase ProgrammeIf you have a medical condition, are pregnant or injured, check with your doctor before starting. Digital programmes are for personal use only; refund terms are shown at checkout.