Carla kneeling at home, stretching her arms overhead with her eyes closed

a free workbook from Move with CarlaUNSTUCK.

Unstuck is a free 15-page workbook from Carla Conradie for women who keep starting over: two weeks, ten minutes at a time, no equipment. Get it by email.

Get the free workbook

Free · 15-page PDF · No equipment needed

01What’s inside

What’s inside.

A workbook you can type into on your phone or tablet: no printing, no equipment, no overhaul of your life.

01

Where you are right now

A short check-in on your energy, time and confidence, so you can see what changes.

02

A 10-minute starter session

Six simple exercises, no equipment, done in your living room, with an easier option for each.

03

A two-week restart

A day-by-day tracker where any tick counts, built around one rule: never miss twice.

04

Plan A, Plan B, Plan C

A full session, a five-minute version and a one-minute version, for the days life gets in the way.

Get the free workbook
Carla sitting on the floor hugging her knees, looking away thoughtfully

02What you’ll learn

What you’ll learn.

Small, practical things you can use in your first ten minutes.

01

Why the starting-over cycle keeps happening, and it is not you

02

How to choose a starting point that fits where you are today

03

How to keep going on a hard day with the 1-minute version

04

How to come back the next day, without starting over

Carla sitting cross-legged on the floor at home, smiling as she looks to one side
“The women who get unstuck aren’t the ones with the best plan. They’re the ones who start small enough to keep going.”
Carla

03Questions

Common questions.

Yes. Enter your first name and email and you can download it straight away. I’ll also email you a link, in case you want it on another device later.

A 15-page PDF workbook you can type into and tick off. It takes about two weeks, ten minutes at a time, and you don’t need any equipment.

No. The box is optional. Tick it if you’d like the occasional email from me, and untick it if you only want the workbook.

Please get the go-ahead from your doctor before you start (usually at your postnatal check), and if you can, see a women’s health physiotherapist. The workbook is general guidance and doesn’t replace advice from your own healthcare team.

Whatever you like. If you want to keep going, The MOVE Method is my 8-week strength programme with weekly coaching lessons, and REBUILD is my 90-day one-to-one coaching.

Start somewhere. Start today.

Pop in your name and email and the workbook is yours.

Free. No pressure. Just a practical first step, from a qualified personal trainer since 2012.

Recently had a baby? Read returning to strength training after pregnancy before you start.

Ready for more once you’ve finished? The next step is The MOVE Method: 8 weeks of strength, R899 once-off , or Rebuild if you want me in your corner one-to-one.