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21-Day Fitness Challenge

Be Strong with Rachel

Join Rachel Kolisi on a 21-day journey to build strength and reset your routine. With expert support from Dom, Coach Zamo & Chad (FitFreak Training), you’ll train smart, move with purpose, and be part of a motivating community that keeps you accountable.

Starting on Monday, March 10, 2025

R850 Once Off or R650 for JEFF Club Members

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Join Rachel Kolisi on a 21-day journey to build strength and reset your routine. With expert support you’ll train smart, move with purpose, and be part of a motivating community that keeps you accountable.

R850 Once Off
Sign Up Now

YOUR CHALLENGE LEADS

Rachel Kolisi

Rachel Kolisi is passionate about health, wellness, and community development. Through various initiatives, she has been a vocal advocate for women’s empowerment, encouraging healthy living and mental well-being.

“I believe that when women come together in support of one another, incredible things happen. Through ‘Be Strong’ we’re creating a global sisterhood that lifts each other up, celebrates our progress, and gets stronger.”

Dom

Physiotherapist, Sports Enthusiast & Pilates Instructor

Meet Dom, energetic and enthusiastic physiotherapist and pilates instructor. With a constant smile on her face, Dom loves pushing her physical boundaries as an endurance athlete. Her positive attitude is contagious, making every session with her a joyous experience.

Zamo

Sports Scientist & certified Transformation Life Coach

Zamo, the ‘Holistic Wellness’ coach, is a sport scientist who fell in love with the fitness industry and is a firm advocate that everyone can be their own superhero. Using empathy, encouragement and authentic connection to help her clients live a balanced lifestyle.

Chad

Certified Personal Trainer & Sports Performance Coach

Chad, the ‘Strength & Resilience’ coach, helps everyday athletes and busy moms build confidence and lasting fitness. A former pro soccer player and co-owner of Fitfreak Training, he blends high-performance training with a balanced, real-world approach.

Feel more confident and powerful in just THREE weeks

What You Get When You Sign Up

3 Structured Workouts Weekly

30-minute instructor-led sessions covering full-body, lower-body, and upper-body training. No equipment needed.

Three Week Activity Plan

Have a plan for everyday and enhance your fitness with daily recommended activities.

Optional Nutrition Plan

Personalised 21-day menu complete with shopping lists, preparation tips, and easy recipes.

Expert Guidance

Train with Rachel Kolisi, alongside expert instruction from Dominique & Zamo from JEFF Fitness, and Chad from FitFreak Training.

Full Access to the JEFF App

With advanced movement & meal tracking tools, our supportive community, educational resources and much more.

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Try a Workout

Curious about what the full challenge has in store? Get a quick taste of our 21-day journey with a free 15-minute express workout led by Rachel and Dom!
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Why Should I Join?

This isn’t just another fitness challenge—it’s an opportunity to build strength, gain confidence, and reset your routine in just 21 days.
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💪 No equipment needed
🕒 Just 30 minutes, 3x a week
🔥 Expert coaching & community support

progress, not perfection

This isn’t a challenge for elite athletes—it’s for real people who want to feel stronger and healthier. Just show up and move.

No gym? No problem

You don’t need fancy equipment—just your body and a commitment to yourself.

backed by experts

This isn’t just a social media challenge—it’s a structured program designed by professionals.

It’s the ultimate reset

If you’ve fallen off track, this is your chance to get back into a routine before the holiday season.

And most importantly—it’s fun

With energy, relatability, and realness - this won’t feel like a chore—it’ll be something you look forward to.
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What You Get with JEFF

When you sign up for the Boost your Base Challenge, you’re not just getting expert-led workouts—you’re getting access to the full JEFF experience, designed to support your body, mind, and overall well-being.

🧘♀️ Yoga & Pilates sessions to complement your strength training.
🍽️ Recipes & Nutrition Support to fuel your journey.
🧘 Meditations & Mindset Coaching to help reduce stress and stay focused.
📊 Lifestyle Tracking Tools to measure progress beyond just fitness.
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This isn’t just a workout program—it’s a holistic approach to feeling stronger, healthier, and more in control of your routine.
Learn More

I’m healthier in my 40s than I was in my 20s.

"Today, I have so much gratitude. JEFF helped me fall in love with exercise, dropping 3 jean sizes, boosting my energy, and improving my mental health. I’m so chuffed with this challenge led by Dom! Since we started, I've lost 1.4kg, my body fat has gone down by 1.3%, my visceral fat is down by 0.5 points, my metabolic age decreased by 3 years, and my hydration levels are up by 0.9%. I’m healthier in my 40s than I was in my 20s. I am one HAPPY human!"

Anneke Botha
JEFF Member since 2021

Sign Up & Get Started

📩 Register & Receive Your eBook
Sign up via JEFF Fitness and get access to your 21-day program guide.

📲 Access the JEFF Fitness App
Your challenge pass includes app access for up to 2 weeks after the challenge ends.

💪 Start Training & Track Your Progress
Complete your structured workouts, enjoy freestyle days, and stay accountable.
Sign Up Now

Frequently asked questions

Everything you need to know about the challenge.
What is the "Be Strong with Rachel" Challenge?
It’s a 21-day online strength and fitness challenge led by Rachel Kolisi, Dom & Zamo (JEFF) & Chad (FitFreak Training), designed for all fitness levels. You’ll get structured workouts, freestyle activity days, an optional nutrition plan, and support from a like-minded community—all through the JEFF Fitness App.
Who can join?
Anyone! Whether you’re a beginner or a seasoned athlete, this challenge is for you.
How do I sign up?
Click here to purchase a one-time challenge pass. If you're a JEFF Club member, you can buy the challenge directly in the app. If you are an active JEFF 1-on-1 Coaching Client, you get access to the Challenge for free.
When does it start?
You can start this program whenever you like! It will run for 6 weeks with 3x workouts per week.
How many workouts are included?
You'll get three instructor-led workouts per week (about 30 minutes each), plus freestyle activity days where you can choose to run, walk, do yoga, or any movement you enjoy.
Do I need any equipment?
Nope! All workouts use bodyweight exercises, so you can do them anywhere.
What extra resources are included?
You'll receive:
✅ A challenge eBook with tips and guidance
✅ An optional 21-Day Menu with meal plans and shopping lists
✅ Access to a dedicated WhatsApp support group for motivation
Is there a nutrition plan?
Yes! You’ll have access to an optional meal plan with menus, shopping lists, and easy prep tips to support your fitness journey.
How much does it cost?
💰 R850 for a Once off Challenge Pass
Who can I contact if I have questions?
We’re happy to help! Email us at bestrong@rachelkolisi.com for any questions or details.

Don't just take our word for it

Hear from our members who have transformed their lives with JEFF
"I am honestly so grateful for the existence of JEFF. The motivation, sense of community, and encouragement are unprecedented. I have never been so motivated to get up and  move before. I get EXCITED to exercise, EXCITED to challenge myself and my body. Trust the process, and you can't go wrong."
Caylee O'Gorman
JEFF Club Member
"I was looking for something to help lift me out of a slump and decided on a whim to try JEFF. I'm so glad I did! My sessions have become a daily highlight and the whole JEFF  approach was exactly what I needed to rejuvenate me. Thanks JEFF team!"
Zani Lamb
JEFF Club Member
"I started doing JEFF last year April, and it has been absolutely a game changer for me. Mentally and physically. I wake up in the morning and it's something that I look forward to doing. I've definitely grown in physical strength and mental strength. I have recommended JEFF to so many friends and family.  JEFF is the way to go. If you need inspiration, motivation,  accountability this is the right platform for you.
Lauren McKay Kelaris
JEFF Club Member
"This is the BEST thing I have ever done for myself!! Totally life changing in so many ways - I would highly recommend it to anyone who is thinking about it. Don’t wait, just do it!!!"
Kel Leishman
JEFF Club Member
"It was so GOOD!!! I was reminded why I was once addicted to exercise and after I fell very sick I couldn't do anything for years. Now I'm feeling like my old self and its feels great. Thanks for the challenge. I cant wait for the next one. I'm totally hooked AGAIN!!"
Martie van Zyl
JEFF Challenge Participant
"I really needed something to get me back into routine and this was perfect! Participating in a challenge is a great middle ground between 1 on 1 and JEFF Club. I leaned on my accountability group and enjoyed getting back to regular exercise and healthy eating. I can also understand how some JEFFers do challenges every month "
Sian Brandt
JEFF Club Member