Join us on a sustainable and enjoyable journey to healthy bodies with the 12 week Shape-Up programme comprised of a variety of structured workouts designed by leading biokineticist, Suzana de Pina.
Suz's motto is 'Start low and go slow' and is an advocate for many scientifically backed training methods, including HIIT (High Intensity Interval Training). When applied appropriately and done correctly, can be hugely beneficial to those looking to get in a structured workout and reap bigger rewards. Suz developed the Shape-Up programme to be the most effective and efficient way to get moving, lose weight, improve your health and reduce the risk of comorbidities.
Let us keep you motivated and accountable with our hands on approach to training in small group sessions.
We will also keep you informed and educated with a monthly webinar to help you understand the approach required for sustainable health and lifestyle changes.
Whether you work behind a desk, are carrying unwanted weight or are suffering from comorbidities such as high heart rate, diabetes, and other health impacting issues, then this programme is designed for you. The 'start low and go slow' mentality of training means you substantially reduce your risk of injury and enjoy the process.
Whether you're doing our live programme online led by Suz, or joining us at the Sports Science Institute of South Africa for a more hands on approach, you've made the right choice either way.
We look forward to setting you off on the right path to healthy relationship with exercise.
Exercising from the comfort of your own space has become somewhat of the norm over the past year, we've adapted to make high quality biokinetic lead programmes available online which means you get the attention, accuracy and dedication of a biokineticist within your home.
You can look forward to three biokinetic led exercise sessions per week over the 12 weeks to lead you to your goals.
This form of training is a great benefit to our members as the training remains safe, requires very little equipment (often swopped out for items in your pantry) and the results are uncompromised.
If you live in and around Cape Town and opt to train with us at the Sports Science Institute of South Africa, you will be met with three biokinetic led sessions per week, an initial consultation to determine your benchmark (to be compared to at the end of the programme) and a welcoming and non-intimidating environment.
Our experts are equipped to deal with almost anything and will take you through the motions safely, appropriately and in a group setting that feels like a personal consultation.
“Thought I’d share my story. I have a very busy job with very little time and hadn’t seen the inside of a gym in 20 years.
I joined the programme in January, hating exercise, no time, overweight and very unhappy with myself.
To date, I have lost 16kg. I find myself loving my exercise and actually looking forward to classes.
I can’t thank Suzana and the team enough for getting me there. Still a long way to go but I am so happy that I started on this journey. Go for it!”
“I find gyms quite intimidating as I know some other women do too, I really enjoy the Shape-Up programme because I get guided by a professional without having to leave my home. I love it!"
“The typical excuse was that I'm a full-time working mom who doesn't have time for exercise. When lock-down happened I knew I needed a change so I joined Shape-Up with Suzana and the most important thing I've learnt is if you put time aside for yourself, you'll never regret it.
Thank you to the Shape-Up team for changing my view on exercise and being so supportive.”