8-week strength & consistency workbookThe MOVE Method.
Eight weeks of dumbbell strength, coaching and weekly planning for women, in one 136-page interactive workbook. R899 once-off, instant download, yours to keep.
Get The MOVE MethodR899 once-off. No subscription. No app. Yours to keep.Instant download · Works on your phone, tablet or laptop · Start whenever you’re ready
- 3strength sessions a week, 30–40 minutes
- Home or gymwith dumbbells
- 136 pagesof workbook you type straight into
01The cycle
You’ve downloaded the programmes.
You’ve had the Monday motivation. You’ve had the week you were finally going to get your life together.
And then life happened. Work got busy. The kids needed you. You missed one workout, and one missed workout became “I’ve already messed it up. I’ll start again on Monday.”
So you start again. And again. And again.
There’s a way out of the loop: The MOVE Method, a plan built to survive a normal week.
02I know you
You’re not lazy. You’re not broken. And you don’t need another list of workouts.
After 14 years of coaching women, I can tell you: knowing what to do is rarely the problem. The hard part is keeping going when your week isn’t perfectly set up for it.
Most plans are written for a motivated Sunday night. The MOVE Method is written for a normal Wednesday: the one with a sick child, a deadline and no sleep.
No starting over. Just keep moving.
03What this is
It’s a workbook. Not just a PDF.
Most downloads get read once and forgotten. The MOVE Method is something you use: type straight into it, tick off your sessions, tap your way around it.
Log every set.
Your weights and reps go right into the page, so next time you know exactly what to beat.
Tap any exercise name.
It jumps to that exercise: how to do it step by step, the key cue, and an easier and a harder option.
Plan your week on the page.
Then tick off what you actually did: strength, movement or rest.
Check in every week.
Five minutes to notice your energy, sleep and stress, and what to keep or change.
Prefer pen and paper?
Print the log pages and keep them with your dumbbells.
Pay once. Keep it forever.
This isn’t a challenge. Nobody kicks you off an app after 56 days, and there’s no monthly fee quietly coming off your card. You buy it once and it’s yours to keep.
Finish your 8 weeks, then do it again, heavier. The last page helps you plan the next 8, and your old logs become your new starting point.
This is how I’d coach you.
If you messaged me today and said “Carla, I want to make a real change before 2027. Where do I start?”, this is the plan I’d hand you: the same structure, progressions and conversations about consistency, food and body image I have with my one-on-one clients, in a format you can do in your own time, for a once-off price.
04The 8 weeks
Three strength sessions a week, movement you enjoy on the other days, and rest that counts.
Build the base
Three full-body sessions a week. Six workouts (A–F) repeat every two weeks, so you always have last time’s numbers to beat. Three sets of 10–12 reps from day one, with weights that leave two or three good reps in the tank.
Get stronger
Lower Body, Upper Body, Full Body: each session puts more work into one area. Reps come down, weights go up. By Week 8 you’re lifting heavier than you thought you could.
The finish line
Retest the benchmarks you set before Week 1 (squat, push-up, row, plank, sit-to-stand) and see the difference in black and white. Then plan your next 8 weeks.
A lesson from me every week
Each week opens with a short lesson and a few questions to answer for yourself. This is the part most programmes leave out, and the part that makes the training stick.
| Week | Lesson | What you’ll walk away with |
|---|---|---|
| 1 | Consistency | Your “floor and ceiling”: a great week and the minimum you’ll do on a hard one |
| 2 | Motivation | Why action comes before motivation, and how to make starting easier |
| 3 | Progressive overload | Exactly when to go heavier, and what to do when the next dumbbell is too big a jump |
| 4 | Recovery | Sleep, stress and soreness, and why you get stronger between sessions |
| 5 | Nutrition | Protein, plants and fuel. No forbidden foods, no detox |
| 6 | Body image | Progress beyond the scale, and being fairer to the body you have now |
| 7 | When life gets busy | Your Plan A, B and C: full session, 20 minutes, 10 minutes |
| 8 | Breaking all-or-nothing | How to stop the all-or-nothing cycle, and three ways to keep going after Week 8 |
Plus a halfway check-in at Week 4, and the 10-minute rule for the days everything goes wrong.
05What’s included
Everything below is inside one 136-page interactive workbook.
- 12 strength workouts with sets, reps, rest and a key cue for every exercise
- A 37-exercise library: step-by-step instructions, photos of each movement, the one cue that matters most, and an easier and a harder option for every exercise
- 24 session logs, with a Plan B (20 min) and Plan C (10 min) for busy days
- A 6-minute warm-up and a 5-minute cool-down for every session
- 8 weekly coaching lessons, with space to answer the questions for yourself
- Your Starting Point worksheet: where you are, what you want, and what’s stopped you before
- Starting benchmarks you retest in Week 8: progress in numbers, not just the mirror
- Weekly planners and check-ins, plus a halfway check-in before Phase 2
- Simple South African nutrition guidance: protein at every meal, real food from your local shop
- Your next 8 weeks: a plan to repeat it heavier, so it never ends at Week 8
- Clickable everything: tap an exercise to see how to do it, tap Contents to get back from any page
A look inside the workbook.
Six real pages, exactly as you’ll get them. Tap any page to read it properly.
06What it’s not
I’d rather you know exactly what you’re buying.
- It’s not a challenge. No leaderboard, no streaks, nothing to “win” by being perfect.
- It’s not a detox or a meal plan. No calorie target, no forbidden foods, no starting fresh after a weekend away. Just simple food habits, not rules.
- It’s not 1:1 coaching. No check-in calls, no WhatsApp access, no personalised programme. If you want me in your corner week by week, that’s Rebuild.
- It’s not an app or a subscription. No login and no monthly fee. The workbook is yours to keep.
- It’s not medical advice. If you’re pregnant, recently postpartum, injured or managing a medical condition, check with your doctor before you start.
- It’s not a quick fix. Eight weeks is enough to get noticeably stronger. It’s also just the beginning.
07Is this for you?
Is this for you?
Yes, if you…
- keep starting over and want a plan that survives a busy week
- want to get stronger and feel fitter, not just smaller
- are new to weights, or coming back after a long break, kids or burnout
- have three 30–40 minute slots a week (and a 10-minute plan for when you don’t)
- want to train at home or in the gym, on your own schedule
What you’ll need
- A set of dumbbells (a heavier set too, if you have one)
- A mat and a bit of space
- A sturdy chair, couch or step for a few exercises, though every exercise has an easier option if you don’t have one
- A free PDF app like Adobe Acrobat Reader so your entries save
08 · Meet Carla
I’ve been coaching women for 14 years.
I hold two diplomas in fitness and coaching. I’m also a mom who has had to rebuild my own strength, so I know what it’s like to fit training into a life that’s already full.
For years I ran challenges through an app. After 8 weeks, the challenge ended, the app closed, and women were back at square one. The MOVE Method is my answer to that: everything I’d teach you in person, in something you keep.
09Before 2027
There are about eight weeks left of 2026.
You can spend them waiting for January, or you can walk into the new year already training three times a week, already lifting heavier, already knowing what to do when the week falls apart.
Start this week and your 8 weeks are done before the year ends, with the workbook ready to go again in January.
10Your investment
The MOVE Method: R899 once-off
- 136-page interactive workbook
- 12 workouts, 24 session logs, 37-exercise library
- 8 weekly coaching lessons, check-ins and planners
- Warm-up, cool-down and benchmarks
- Yours to keep. Repeat it as many times as you like
Instant download after payment. Secure checkout with Yoco.
11Questions
Common questions.
Stop starting over. Start strong.
Eight weeks. Three sessions a week. One workbook you keep for good.
Or start smaller first: the free Unstuck workbook is a two-week restart.