become iconic by building your body while rewiring your mind
using the science of strength training & the psychology of body image
Foundation phase
Future Visioning
We start by defining your dream life. Where are you now and where do you want to go? What skills are lacking and which of your strengths can be leveraged more?
Clarify Your Values
Next, it’s time to figure out what truly matters to you (your values!) and how to align your goals with that. I’ll teach you the science of motivation and how to get yourself going when you have zero desire to.
Start Building a Self-Care Routine
I’ll help you figure out how to make your new training and nutrition habits fit your life. We’ll work on planning easy, tasty meals and navigating the barriers that keep you from sticking to your workouts.
Adopt A Brilliance Mindset
Learn how to get gritty using evidence-based tools: tolerate rejection, overcome perfectionism and procrastination, and become fucking good at “failing”.
Retire Unrealistic Rules
Excavation time, baby! We’re going to use CBT to discover, challenge, and replace your limiting beliefs. Through tiny tasks each week, you will grow confident in your ability to get 1% better.
growth phase
Cultivate Body Confidence
While you’re learning how to practice body respect in the gym and the kitchen, we will work on your body image. Research in psychology shows this is the missing piece, the shit most coaches don’t know about: body image work is what will make the difference between you staying consistent or not.
By exploring and exorcising the sociocultural narratives you’ve learned about your body, you will literally turn into the most confident badass werewolf goddess who is capable of shutting out negative body talk.
I will teach you everything you need to know to set yourself free from toxic beauty standards that make you too insecure to show your body at the beach, speak in public, or exist fully and unapologetically.
Experiment with Evidence-Based Tools for Psychological Growth
Whether you want to overcome fear of failure, start a business, improve your communication with your partner, get better grades, stop procrastinating, get better at laying boundaries, or prepare for a job interview, coaching is there to help you learn and apply the skills required to do so.
Each session will be tailored to the specific skills you need for whatever goals you want to work on.
independence phase
Now that the groundwork is complete, we will use the third month to workshop arising challenges, keep working on stubborn beliefs, and apply the skills you learn in one situation to another.
We will continue adding new eating skills as suits your unique relationship with food, training, and your body. The goal is to make healthy eating and regular training an (almost) effortless part of your new lifestyle.
We will create contingency plans that keep you progressing toward your aesthetic/functional goals, help you trust yourself, and make you bloody proud (even when things are imperfect).
Future Visioning for Life Beyond Coaching
In the final sessions, we will work on a plan that helps you keep being an absolute baddie all on your own.
Whether that’s an online trainng program you can keep following on the app or adhoc mindset coaching sessions as you need them, I’m here to support you but the ultimate goal is for you to be fully equipped to be your own coach when we’re done. Fr!
this is deep training, nutrition & mindset work.
Twelve weeks. A step-by-step plan to achieving your most coveted body, mindset, and life goals.
100% online. 100% evidence-based.
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A custom strength training program tailored to your functional & aesthetic goals
Workouts change monthly & edits can be made as needed
In-app exercise demos
Weight tracker so you always know how much to lift for progressive overload
Beginner, intermediate & advanced options
Gym, home, hypertrophy, HYROX & hybrid program options
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Learn what to eat to gain muscle, manage adiposity & feel fucking amazing
Learn how to eat & what role emotion regulation plays in food choices
Improve your ability to read hunger & fullness cues
Honour your body’s need for fuel without bingeing or restricting
Deal with emotions without using food
Together, we will troubleshoot & problem-solve whatever barriers come up so you can keep progressing
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Learn how negative body image, self-criticism, toxic perfectionism & emotional avoidance shape your eating, training & consistency habits
Build emotional regulation skills so you can navigate stress without self-sabotaging
Develop self-trust through values-aligned action, compassionate discipline, and realistic goal setting instead of all-or-nothing thinking
Reprogram toxic thought patterns around food, exercise, productivity & appearance using evidence-based behaviour change tools
Strengthen confidence, boundaries & self-expression so your life stops revolving around making others happy
Create sustainable systems that help you feel strong, grounded, energised & connected to yourself
Reject toxic beauty standards & become a feral bitch (10/10 recommend)
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Every month, we set & review your training, nutrition & mindset goals
Every week, we have mindset coaching sessions (45–60 mins) that teach you the skills you need to reverse engineer your dream body & life
You'll get evidence-based homework tasks that make sure you're implementing the skills you’re learning in sessions
Every day, you’ll have access to support during office hours, so you’re not left alone with the spirals, setbacks, “fuck it” moments, or decision fatigue that usually derail consistency
Get daily motivation & answers to FAQs in the private member group
Use your daily habit tracker in the app to stay progressing – less thinking, more doing!
the investment *
the investment *
1:1 support from ur personal witchy psychology gym baddie gets you:
Weekly life coaching sessions: 45-60 minutes of skill-building every week using evidence-based psychological tools. Online or in person (Cape Town only). VALUED AT R650 PER SESSION
Playful, insightful homework: apply the theory you learn in coaching to change your habits for good. I’ll be supporting you every step of the way.
Custom Notion dashboard so all your resources and homework is in one place.
Personalised gym or home-based strength training program and habit tracker in the wolf wellness app. Changes monthly. VALUED AT R850 PER MONTH
Personalised meal plan and training in gentle nutrition principles to help you make peace with food – no more over/under-eating. Changes as needed. VALUED AT R850 PER MONTH
Learn how to eat for your body goals without counting calories or dieting.Yes, it really works! Lessons change weekly.
Daily office-hour check-ins: get help/motivation/advice as you need it. Never struggle alone, girl!
Monthly progress reviews and feedback to keep you accountable. I’ll be your biggest, most honest cheerleader.
Access to an online resource library and live Q&A calls in a like-minded community. VALUED AT R850 PER MONTH
Discounted access to in-person events.
The investment: R2222 per month
Minimum three month commitment because behaviour change is a process that requires work. This is not a quick fix.
You get R4300 worth of science-backed, spirit-led coaching while saving over R2000 per month.
If you genuinely cannot afford R2222 per month, I have sliding scale options available for single moms, Women of Colour, and people living with disabilities. Email me at hello@cheriwolfwellness.com
client testimonials
✺ Frequently asked questions ✺
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Either!
We can do it 100% online. Your workouts will be delivered via the wolf wellness app, we’ll useNotion for your homework tasks, Google Meet for coaching calls, and WhatsApp for adhoc check ins.
If you’re based in Cape Town, we can have mindset coaching sessions in-person. All training is online.
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No. I’m a life coach who has trained as a lay counsellor for people who’ve experienced rape or sexual assault. I’m not a licensed therapist or psychologist (yet).
So, I’m not trained to treat eating disorders or any mental illness. While our work is deeply rooted in body image psychology, behaviour science, and compassionate mind training, coaching focuses on building skills, values-based living, and goal-oriented behaviour. If you need clinical mental health support that is beyond my scope of practice, I would refer you out.
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The minimum commitment is 3 months, with one month’s notice to cancel.
Real, lasting change takes time – especially when it comes to building habits, shifting your mindset, and improving your relationship with food, movement, and your body.
I’m not here to give you a quick fix. I’m here to help you create a lifestyle that actually lasts.
Outside of the time you’ll spend working out and experimenting with the self-care practices you learn in coaching, you’ll need to show up to calls and do your homework.The wolf one package involves biweekly calls (up to 60 mins) and homework tasks (up to 60 mins). The wolf two package involves weekly calls (up to 60 mins) and homework tasks (20-60 mins).
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No. While I use macro-tracking with some clients, I have another balanced meal planning and tracking method that doesn’t involve counting calories.
Which one we use depends on your relationship with food, your history with dieting, and what feels most sustainable and supportive for your goals.
Either way, we’ll be working on essential eating skills. Think: recognising hunger and fullness cues, building satisfying meals, and regulating emotions without turning to food.
If macro-tracking works for you, I’ll show you how to use it to nourish your body consistently without fear, guilt, or obsession.We won’t just focus on what you eat, we’ll explore the why behind your body goals. We’ll make sure your motivation to change comes from a place of self-respect, not punishment.
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That’s totally okay. I was vegetarian for 10 years, vegan for five, and dairy- and gluten-free for two. I’m well-versed in a wide range of dietary needs and preferences.
Whether you’re plant-based, have allergies, or just know certain foods don’t sit right with you, I’ll help you build a balanced eating plan that supports your goals and works with your body.
You’ll get sample meal ideas tailored to your preferences, and I’ll teach you simple prep strategies that make nourishing yourself feel way easier. A little planning goes a long way in protecting your very limited decision-making power throughout the week.
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No. I don’t hand you a PDF and hope for the best because that doesn’t work for most people. What makes me different to other PTs, is that I coach you through the meta-skills you need to follow a meal/training plan in the first place.
I use the psychology of behaviour change to help you build self-awareness, emotion regulation tools, and confidence that helps you show up to your goals long-term – long after the coaching process is finished.
You can have the best meal plan and training program in the world, but if you don’t have the skills you need to be disciplined and consistent, it won’t matter. That’s why my focus is on teaching you those skills.After the initial three months of wolf one or two, you can opt for:
• a standalone training program and/or meal plan: R850 per month
• individual life coaching sessions: R600 each