90-day 1:1 postpartum & hormone coachingRebuild.
Personalised 90-day strength and habits coaching for women with Carla Conradie, based in Somerset West, South Africa, and coaching online worldwide. REBUILD combines training, nutrition guidance, weekly check-ins and individual accountability. Apply to explore whether it is right for you.
Apply for RebuildBy application only · Limited spots open each month
01The cycle
You’ve done the workouts.
You’ve tried the supplements.
And still, your body doesn’t feel like yours.
Nothing you’ve tried was built for you.
Rebuild is not a group programme.
A fully personalised 1:1 plan, adjusted every week and built for your body.
02I know you
You’re tired in a way sleep doesn’t fix.
You’re not lazy. You’re not broken. You’re depleted. And you’ve never had a plan built specifically for you.
New to training after a baby? Read returning to strength training after pregnancy.
03The focus
What we work on together.
All 8 areas, built around you, refined every week.
Body Composition
Reduce stubborn fat, rebuild lean muscle, and reshape your body. Not just shrink it.
Strength Training
Progressive, hormone-friendly programming designed around women's physiology, cycles and energy.
Hormone-Friendly Meal Plan
Real food, real macros, built around your hormones, cycle, iron levels and stage of life. Supportive for PCOS, perimenopause and postpartum recovery.
Hormone-Friendly Shopping List
Done-for-you grocery lists so you walk in with a plan, not a panic.
Mindset & Motivation
Rewire all-or-nothing thinking. Build identity-level habits that survive bad weeks.
Mental Health
Real tools for the mom-rage, the anxiety, the low mood and the 3am spirals. The mental load is part of the plan, not an afterthought.
Postpartum Depletion, Hormones & Cortisol
Replenish the iron, minerals and nutrients motherhood drained. Calm chronically high cortisol. Regulate your nervous system. Support exhausted hormones, including PCOS and perimenopause.
Gut Health
Reduce bloating, balance digestion, and heal the gut, hormone and mood axis from the inside out.
04The journey
How the 90 days unfold.
Restore
Weeks 1 to 4
We rebuild the foundation. Assess depletion and bloodwork (iron, thyroid, hormones), calm your nervous system, lower cortisol, restore your core, and lock in the hormone-friendly nutrition basics.
Rebuild
Weeks 5 to 8
Progressive strength training kicks in, gut healing and hormone support deepen, and we start seeing real shifts in body composition, energy, mood and mental health.
Reignite
Weeks 9 to 12
Lock in identity-level habits, push performance, refine your nutrition, and build the routines that actually survive long after the 90 days are done.
05Meet Carla
I was in your shoes. Not that long ago.
Two babies in, I was the fitness coach who could write a programme for any other woman in the world, and had absolutely no idea how to coach my own postpartum body.
The problem was never my effort. It was that nothing I was doing was built for me.
06What’s included
What’s included.
Every piece of this is built specifically for you. Nothing generic. Nothing recycled.
Your Personal Intake & Deep-Dive Assessment
Full history, symptoms, bloodwork review (iron, thyroid and hormone markers), lifestyle audit, body composition baseline, and a core, pelvic floor and diastasis assessment. So the plan is built for YOU, not a template.
A Personalised Hormone-Friendly Nutrition Plan
Built for your hormones, cycle, stage of life, iron levels and goals, with done-for-you shopping lists. Supportive for PCOS, perimenopause and postpartum depletion.
Your Own Strength & Core Programme
Updated monthly. Progressive. Built to your equipment, your schedule, and your hormones. Not a generic PDF.
Gut Health Protocol Tailored to YOUR Symptoms
No two guts are the same. We address yours specifically.
Hormone, Nervous System & Cortisol Regulation Plan
Lower chronically high cortisol, calm a wired nervous system, and support exhausted hormones so your body can finally let go of stored stress, weight and inflammation.
Targeted Supplement Recommendations
Specific to your bloodwork and your stage: iron, magnesium, B vitamins, hormone and gut support where you actually need it. Not a generic stack.
Mindset, Motivation & Mental Health Support
Real tools for the mom-rage, the anxiety, the low mood, the 3am spirals. Mental health is built into the plan, not bolted on.
Habit Stacking Built Around YOUR Life
Removes decision fatigue. Makes consistency feel automatic.
Weekly 1:1 Coaching Check-Ins With Carla
Real eyes on your progress. Real adjustments. Every single week.
Direct WhatsApp Access Between Sessions
I’m in your corner Monday to Friday. Not a chat bot. Not a group thread. Me.
Bonus on application
Free 30–45 min Discovery Call With Carla
Before you commit, we’ll get on a call together so you can ask anything, and I can make sure Rebuild is genuinely the right fit for where you are right now.
Limited 1:1 spots open each month
“For the first time since having my kids, I actually feel like my body is mine again.”
07Other ways in
Other ways to work with me.
Prefer to start on your own? Explore UNSTUCK Compare UNSTUCK and REBUILD
Want to train at your own pace first? The MOVE Method, R899 once-off
08Questions
Common questions.
90 days from now, you’ll be the woman who finally said yes to herself.
Healed her depletion. Restored her body. Got her energy, her mind, and her life back, with a plan that was always built for her.
- Waking up with energy again
- Jeans you haven’t worn in years, fitting
- A flatter, connected core
- Lifting your kids without back pain
- Bloating that finally calms down
- Moods that feel like you again
- Strength you can actually feel
Application required · We'll be in touch within 2–3 business days