Carla sitting on the floor at home, smiling as she checks her watch

Women’s strength coach in Somerset WestYou know what to do. So why can’t you make it stick?

Strength coaching for women in Somerset West, Western Cape, South Africa, and online worldwide with Carla Conradie. Choose The MOVE Method eight-week programme or personalised 90-day REBUILD coaching.

Get The MOVE Method · R899 1:1 coaching with REBUILD
  • R899 once-off
  • Instant download
  • Secure checkout with Yoco

Not ready to commit? Start with my free workbook

  • Qualified personal trainer since 2012
  • Pre & postnatal specialist
  • Coaching online, worldwide
Carla sitting on the floor at home among house plants, checking her watch

01The cycle

Monday. Best intentions.

Wednesday. Behind again.

Always last on your own list.

You’re not broken.

You don’t need another plan.

You need to understand what’s keeping you stuck.

02Meet Carla

Hi, I’m Carla.

Trainer, coach, mum of two, and a woman who has had to rebuild herself, too.

Qualified personal trainer since
2012
Countries coached in, and online worldwide
3
Children, 15 months apart
2
More about Carla

03Your path

Where would you like to start?

Compare both programmes

04The approach

Less all-or-nothing. More real life.

  • 01

    Strength over shrinking.

    What the research says

    Across 33 randomised trials, strength training brought a moderate, reliable drop in symptoms of depression.1

    JAMA Psychiatry, 2018

  • 02

    Consistency over perfection.

    What the research says

    Missing a single day did not materially affect how a new habit formed.3

    European Journal of Social Psychology, 2010

  • 03

    Fuel over restriction.

    What the research says

    In a trial of 121 women, restricting calories raised cortisol and tracking them raised perceived stress.5

    Psychosomatic Medicine, 2010

  • 04

    Progress that fits your life.

    What the research says

    Three one-to-two-minute bursts of vigorous everyday activity a day were linked to a 38–40% lower risk of death.8

    Nature Medicine, 2022

  • 05

    Coaching that sees the whole person.

    What the research says

    Across 138 trials, keeping track of progress helped people reach their goals, especially when it was written down and shared.10

    Psychological Bulletin, 2016

You don’t need to become someone else. You need an approach that helps you become more consistent as the person you already are.

Carla sitting on the floor hugging her knee, smiling as she looks ahead

05The vision

What if you stopped starting over?

You don’t have to do everything at once. You just have to start somewhere.

Start The MOVE Method · R899

Not sure it’s the right fit? Compare both programmes

06A free workbook

Get Unstuck

A two-week restart for when you keep starting over: ten minutes at a time, no equipment.

07Train with Carla

Personal training that fits your life.

Based in Somerset West: in person, at home, online or together.

Carla with two women on stage at the Sarie Sweet in Style event

Events, workshops and speaking

Let’s bring movement into the room.

Enquire about your event

08Your next step

Ready to make it stick this time?

The MOVE Method is the place to begin: eight weeks, three short sessions a week, yours to keep. If you want me alongside you, REBUILD is 1:1 coaching.

Start The MOVE Method · R899 1:1 coaching with REBUILD

Still unsure? Ask Carla a question first

References

The research behind “Less all-or-nothing. More real life.” Each title opens the paper on the journal’s site.

  1. 1.Gordon BR, McDowell CP, Hallgren M, et al. Association of efficacy of resistance exercise training with depressive symptoms: meta-analysis and meta-regression analysis of randomized clinical trials (opens in a new tab). JAMA Psychiatry, 2018. Back to Strength over shrinking
  2. 2.Watson SL, Weeks BK, Weis LJ, et al. High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial (opens in a new tab). Journal of Bone and Mineral Research, 2018. Back to Strength over shrinking
  3. 3.Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: modelling habit formation in the real world (opens in a new tab). European Journal of Social Psychology, 2010. Back to Consistency over perfection
  4. 4.O’Donovan G, Lee IM, Hamer M, Stamatakis E. Association of “weekend warrior” and other leisure time physical activity patterns with risks for all-cause, cardiovascular disease, and cancer mortality (opens in a new tab). JAMA Internal Medicine, 2017. Back to Consistency over perfection
  5. 5.Tomiyama AJ, Mann T, Vinas D, et al. Low calorie dieting increases cortisol (opens in a new tab). Psychosomatic Medicine, 2010. Back to Fuel over restriction
  6. 6.Mountjoy M, Ackerman KE, Bailey DM, et al. 2023 International Olympic Committee’s (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs) (opens in a new tab). British Journal of Sports Medicine, 2023. Back to Fuel over restriction
  7. 7.Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (opens in a new tab). British Journal of Sports Medicine, 2018. Back to Fuel over restriction
  8. 8.Stamatakis E, Ahmadi MN, Gill JMR, et al. Association of wearable device-measured vigorous intermittent lifestyle physical activity with mortality (opens in a new tab). Nature Medicine, 2022. Back to Progress that fits your life
  9. 9.Gollwitzer PM, Sheeran P. Implementation intentions and goal achievement: a meta-analysis of effects and processes (opens in a new tab). Advances in Experimental Social Psychology, 2006. Back to Progress that fits your life
  10. 10.Harkin B, Webb TL, Chang BPI, et al. Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence (opens in a new tab). Psychological Bulletin, 2016. Back to Coaching that sees the whole person
  11. 11.Teixeira PJ, Carraça EV, Markland D, Silva MN, Ryan RM. Exercise, physical activity, and self-determination theory: a systematic review (opens in a new tab). International Journal of Behavioral Nutrition and Physical Activity, 2012. Back to Coaching that sees the whole person
  12. 12.American College of Obstetricians and Gynecologists. Physical activity and exercise during pregnancy and the postpartum period: ACOG Committee Opinion No. 804 (opens in a new tab). Obstetrics & Gynecology, 2020. Back to Coaching that sees the whole person

Summaries are written for a general reader and are not medical advice. Speak to your GP or midwife before starting exercise during pregnancy, after birth or with a health condition.