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FLOW

FLOW

8 week challenge
R 1,750.00
R 1,750.00
Sale Sold out

FLOW Challenge – Your Journey to Focus, Love, Optimise, and Win!

Step into 2025 with purpose, passion, and the determination to make it your best year yet! The FLOW Challenge is your chance to set the tone for the year ahead, embrace improvements, and, most importantly, take action. This transformative 8-week experience is here to help you Focus on your goals, ignite self-Love, Optimise your habits and routines, and Win with results that inspire pride and confidence.

This isn’t just another challenge – it’s the opportunity to create real momentum and step into your power for the new year. I’m truly excited and beyond determined to make this the most magical, fun, and powerful challenge experience yet. Together, we’ll find your rhythm, embrace progress, and build a lifestyle that allows you to thrive in every way. Let’s make 2025 the year you rise, sparkle, and shine! ✨

What Does FLOW Mean for You?

Focus: In this challenge, you’ll prioritize what truly matters—your health, well-being, and personal growth. With clear intentions, you’ll channel your energy into consistent, meaningful actions that align with your goals.

Love: this is about self-love in every form: celebrating your body for all it can do, giving yourself grace on tough days, and nurturing a positive mindset. You’ll learn to love yourself at every stage of your journey.

Optimise: It’s time to refine your habits, workouts, and nutrition. This challenge will help you find what works for you and optimize your lifestyle to feel strong, energized, and unstoppable.

Win: Every small step forward is a win worth celebrating! This challenge is about building victories that compound into bigger successes—empowering you to finish the challenge feeling proud, accomplished, and ready for more.

Why Choose the FLOW Challenge?

The FLOW Challenge is more than a fitness program; it’s a mindset, a lifestyle, and a celebration of progress. This is your chance to reconnect with your goals, embrace balance, and rediscover your strength while keeping things fun and approachable.

As your coach, I’ll be with you every step of the way—bringing my passion, energy, and hands-on support to help you stay motivated, accountable, and focused. Together, we’ll make this challenge a journey of growth, empowerment, and transformation.

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IMPORTANT CHALLENGE INFORMATION

WHAT YOU CAN EXPECT

✨ Structured & progressive workouts
✨ Home and gym training options
✨ Nutrition guidance & support
✨ Personalised calorie/macro targets (where applicable)
✨ Mindset coaching & accountability
✨ Progress tracking tools and support
✨ Habit-building guidance
✨ Weekly motivation & encouragement
✨ A supportive community of women on the same journey
✨ A challenge designed to help you feel stronger, healthier, more confident and more aligned in your daily life

CHALLENGE PACKAGES

FIVE Ways To Experience ALIGN

Choose the level of support that best suits where you are right now.

✨ PACKAGE 1 | ALIGN MOVE

Workout Plan Only

Includes:
• 8 week structured workout plan
• Home & gym training options
• Progressive strength-focused training
• Access to the ALIGN community space

Perfect for the woman wanting structure, movement and consistency again.

✨ PACKAGE 2 | ALIGN SUPPORT

Workout Plan + Progress Check-Ins
Limited spaces available

Includes:
• Everything in ALIGN MOVE
• Progress check-ins with me
• Accountability, support & guidance
• Extra encouragement throughout your journey

Perfect for the woman who already has a good understanding of nutrition but wants accountability and support.

✨ PACKAGE 3 | ALIGN NOURISH

Workout Plan + Meal Plan + Progress Check-Ins
Limited spaces available

Includes:
• Everything in ALIGN SUPPORT
• Personalised meal plan
• Nutrition guidance & support
• Habit-building support & accountability

Perfect for the woman wanting support with both her training and nutrition while building healthier habits and routines.

✨ PACKAGE 4 | ALIGN EVOLVE

Full Support Experience
Strictly limited

Includes:
• Everything in ALIGN NOURISH
• Bi-weekly one-on-one virtual check-ins with me
• Deeper accountability & personalised support
• Mindset, lifestyle & habit guidance
• A more personalised coaching experience throughout the challenge

Perfect for the woman ready to fully invest in herself, her confidence and her growth.

💫 NEW BY REQUEST

I've had quite a few women ask whether they can join ALIGN for the nutrition, accountability and support side of the challenge without following the workout plans.

The answer is yes. 😊

If you already have a training routine you enjoy and simply want to focus on improving your nutrition, habits and overall lifestyle... this option was created for you.

✨ PACKAGE 5 | ALIGN FUEL

Meal Plan + Progress Check-Ins

Limited spaces available

Includes:
• ALIGN meal plan customised to your goals and calorie targets
• Nutrition guidance & support
• Progress check-ins with me
• Accountability & habit-building support
• Access to the ALIGN community space
• Weekly challenge emails, mindset themes and resources

💡 Please note:
Your meal plan will be customised to align with your goals, calorie targets and nutritional needs using the ALIGN meal plan framework. This is not a fully bespoke meal plan created from scratch, but rather a structured and personalised approach designed to help you build sustainable habits while still providing flexibility and guidance.

This package does not include the ALIGN workout plans.

Perfect for the woman who already has a training routine in place, works with a trainer, or simply wants support with her nutrition, habits, accountability and overall lifestyle.

*PERSONALISED MEAL PLAN EXPLAINED

Personalised Meal Plan

(only applicable for ALIGN NOURISH & EVOLVE Packages)

A nutritious and realistic meal plan has been created for the ALIGN Challenge.

This meal plan focuses on creating healthier habits, improving your relationship with food and helping you feel more confident in your daily choices without extremes or restriction.

You will receive personalised calorie and macronutrient targets, along with simple and delicious meal ideas designed to fit into real life.

The goal is not perfection.
The goal is sustainability, education and helping you build habits you can actually maintain beyond the challenge.

HOME WORKOUTS | Recommended Equipment

  • A pair of dumbbells (I would recommend two pairs - a lighter pair for upper body and a heavier pair for lower body)
  • Booty band
  • Long resistance band 
  • Skipping rope
  • Exercise mat
  • A steady chair or bench
  • Exercise Swiss ball

(If you are a repeating minion and are still training from home, try investing in a heavier pair of dumbbells – build your collection whenever you can in order to allow yourself to constantly progress, improve and build on your strength challenge after challenge).

IMPORTANT DATES

  • Signups Close: Wednesday, 3 June
  • Challenge Material & App Access: Friday, 5 June
  • Challenge Start Date: Monday, 8 June
  • Challenge End Date: Sunday, 1 August
  • ALIGN IN-PERSON BOOTCAMP: 27 JUNE 🤩
EVOLVE
NOURISH
SUPPORT
MOVE
MoniqueFit Coaching App Access
Coach support & communication
Bi-weekly one-on-one coaching calls
Structured Workout Program (Gym + Home)
Workout Guide
Meal & Lifestyle Guide
Customized Meal Plan & Macro Breakdown
Weekly Mindset & Motivation Coaching
Progress Check-in Opportunities with Coach Monique
MoniqueFit Progress Trackers
Supplement Guidance & Recommendations
Access to Coach Monique's personal Coaching WhatsApp
Optional WhatsApp Support Group
Habit Building Guidance
Accountability & Tracking Tools
One in-person MoniqueFit Event (not compulsory)
DESIGNED TO HELP YOU REBUILD CONFIDENCE, CONSISTENCY & HEALTHIER HABITS!

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