Four weeks to a flat stomach

Wow, what would that be like? How would you feel? Imagine that I could give you a magic wand that you could use to touch your tummy and that it would be flat. For many of us that would mean new clothes as the current clothes may then look quite baggy.

fat man on the run

in search of a flatter tummy


From my own experience  I know that it is possible to lose 20 pounds in 30 days (about 9kg), but that does not necessarily mean that the weight loss was in the right area. What you would want to make sure of is that the loss is around the stomach.

You may wonder, “why is it important for me to have a flatter stomach?”  There are many aspects that could influence your life span on earth. The slide below suggests that you will lose some 20 years of your possible life span if you are 30 years old with a waist to height ratio of 80%. So apart from many of the other reasons, you could live longer.

live longer

Forget about the scale for a moment and do this quick test: measure your tummy (take a measuring tape or if you do not have that handy, use a piece of rope or something similar) around the body and over the belly button. Multilpy this by two. If this is more than your height, then you need to lose around the tummy. (if you use a rope or something else to measure, check that the rope length as measured around your stomach is not twice your length – you may need someone to assist you with this).

So we have designed a brand new programme where we focus on teaching you in four weeks how to get to a flat tummy. It may not be enough time for you to get a flat stomach, but it will give you enough time to get going and to implement what you have been taught.

coaches to assist

coaches will help

How does it work? We have weekly classes of 45 minutes each where you get to learn the basics. You need to attend these four classes. During this time you will get exercise plans and meal plans that is fairly easy to follow and to do. You will be in a fun environment where you will learn with other people.

push ups will help

one of our coaches showing an easier pushup …

There will also be a four week competition where you could win a small prize. The main thing, however, is that we want to teach you to be a winner by getting the tummy in shape and in proportion.

You will pay a participation fee for the period which will differ from area to area.

Start now and feel better about yourself, have better health, look better, improve your love life and get fitter and stronger.


coach Hansie with friend

Coach Hansie with friend

So if you are interested, ask for more information using the contact form below.



Wishing, goal setting and action

for-sale beetleWe have expectations of the New Year in the beginning of the year.

This year is going to be my best year ever. This year I am going to get rich, thin, fat, famous, popular or independent. It is great to start dreaming again. We often dream as children. We can fly, we can change the world, and we can do the impossible. When we grow older, we see that it is not so easy to achieve what we thought would be relatively easy to achieve. So we tend to stop dreaming and we go to that survival mode where we just live from day to day and make sure that we have enough energy for tomorrow to just live day to day again. So it is good to start the year dreaming or wishing. These dreams may lead to goals and the goals may change your life forever. These goals and our attempt to reach them may force us to make changes that will help us act and behave differently.

So, let us say that your dream is to have enough money to quit your current job that you may have more time to follow your passion. You do have a job that is sapping your energy and you are busy with your life. When the reality of the rat race sets in, it is easy to let that dream slip again. The rate race  is a term used to describe a frustrating, hard-to-break financial lifestyle. It is a lifestyle that is lived by countless people. That means that you are so busy every day that you do not reflect on where you are and where you are going. To reach any goal you need to think about what you want to achieve and what price you are willing to pay for it. To define your goal, you need to go through a number of questions so that you have enough clarity for you to only focus on three things. You need to ask yourself three questions more than once a day and get answers to that. You need to learn how to ask “how?”, “does this support my goal?” (answer “yes” or “no”) and also “what next?”


Let us take a closer look at this. Your wish is to have enough money to quit your current job. So how do we make that wish a goal? There are many ways to describe a goal, but the main difference between a goal and a wish is that it is measurable opposed to vague, precise instead of flexible or loose. So the first question would be: how much money would this be on a monthly basis? Let us take $3000 as the example here. The second question will be: how much time are you willing to sacrifice to achieve this goal? The answer to this question is very important to determine what route you should take to reach your goal. There are quite a number of other questions that you need to go through to make sure that you have a clear goal and a clear allocation of time to reach the goal and to maintain the goal in particular.


So, let us restate the wish to make it a goal: In ten months from now I see myself earning $3000 per month to enable me to be master of my own time by doing ….

Now you need to start asking the question HOW? The goal is set and it is precise. Ten months from now $3000 per month> How am I going to get it?

There are different answers to this for different people. Let us assume that you are going to sell second hand cars and that your profit per car is $300 on average. That means that you need to sell ten cars per month. If you are selling a product where the profit is $10 per sale, you need to sell 300 units per month to get to your goal. If you do internet marketing and your profit is $1 per product, you need to sell 3000 units of your product to get there. You could reason that you are not so much into sales. That means that you need to find something else where you can add value to people’s lives where you would receive a benefit to get to your desired income.

So once you have the HOW in place, you may start asking the two questions: “What next?” and “does this support my goal now?”

So let us say that you have decided to sell second hand vehicles. This is going to be your plan to get the money in. You have also chosen to devote ten hours per week to this (five over weekends and five during the week). Now you need to ask the question: “what next?”. As you have no idea on how to do this, you may want to google “selling cars” to determine what is next. If you know some-one who is in the business you may want to go to him or her to gain knowledge or to be trained. Once you have the knowledge you may still need to acquire the skills for this. That will be the next step, but you may combine this with selling. So you learn as you go!

To illustrate the other question, consider the following. You have set aside two hours tonight to spend time researching the prices of second hand vehicles in your area. Your friends phone you to watch a game with them and to have a great time. So the question is “does this support my goal now?” Of course the answer is “no”. If you do go, however, you have to make up for the two hours of lost research.

So, to wish is easy. It is but a fleeting expression of a desire that is deep down somewhere. To turn that desire into a goal requires passion and discipline. So your first goal may in fact be to acquire passion and discipline before you tackle that audacious goal.

anxious hands grabbed into my heart for sweets

Waiting for sweets

Waiting for sweets

On 16 December of most years I run a 10 km race in a place called Gugulethu close to
Cape Town, South Africa. It is not really a race for me as I normally go to enjoy the people. you get runners there from all over Cape Town and then also some people on  holiday from other places of Africa or the world. You will see quite a number of Santas around running with big bags full of sweets. They then dish this out to kids along the road.

There are places in Guglethu where you get better houses, but then you also get areas where there are cheaper almost makeshift houses or shacks. Normally when you hit this portion of the race you find many kids lining the streets. They are looking for gifts, well actually sweets. Now I know that we should not give sweets to kids. The sugar content is far too high etc etc, but we were giving out sweets.

So I gave a few sweets to a number of people and everything seemed to be fine in the beginning. About five minutes later I had these kids running alongside asking, please some sweets, please some sweets. They would run 50 or 100 meters or so in the hope that they would get something. Many of them had plastic bags with them to gather the sweets.

Then about eight minutes later I stopped to give some sweets from a bag that I was carrying. Within 30 seconds I was surrounded by about 10 to 15 kids each one trying to get to the front to get a sweet. The hands were stretched out and many of them tried to open the bag to get to their sweet. Some tried to get a second sweet. It seemed that they were impatient and anxious to get to the sweets, to their helping.

When I was young I was taught to wait, to not grab and not to be first in line. I was often told, “be patient, there is enough for everyone”. I know I was extremely fortunate when I grew up. We did not always have cake or sweet things around, but I remember on Sundays and Wednesdays. There was always enough to eat. The rules here seemed different. You have to be first in line, you have to race to get it, you have to by all means get into the bag, to get your portion as there may not be enough for everyone.

I was emotionally deeply disturbed emotionally by this. I could not quite understand why I was so upset at that time. They were all anxious to get something. The bigger kids pushed the hands of the smaller ones down. I was anxious as I was running out of sweeets to give and as I was deeply embarrased about what was happening in this fight for survival. About 500 meters or so from there a similar thing happened and I gave the balance of the sweets to one of the bigger kids asking them to share. I am not sure if the sharing happened, but after that I started running again, a bit more free now to just run. It is easy to run and just close my eyes and ears to the anxious hands.

The image of hese hands, however, did not stop when I was not confronted by individuals anymore. It lingered on and found a way to reach into my heart. They are in there looking for an answer to their needs. We must find a way to turn this around.

Now reflecting about what happened there, I wish I was able to buy sweets for everyone in that area. Well not really sweets! I wish I could give everyone a tool so that they could grow up and change their thinking. One way to think is to say: there is enough for everybody, there is abundance. The tool does exist of course and that is education.
What often is absent is a father or mother or adult that could help them and motivate them.

Education is much more than teaching mathematics or science or languages, but education is needed.

If you want to make a contribution in time, energy, ideas or skills, please let me know so that we can tackle this challenge in Africa and worldwide!