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When it comes to improving your health and wellness, one of the most powerful tools you can use is goal setting. Goals provide you with direction, motivation, and a clear path to success. But why are goals so important, and how can you set them effectively? Let’s dive into the science and strategies behind creating goals that will keep you motivated and on track for the long haul. Goal Setting Theory: The Science Behind It According to the widely respected Goal Setting Theory  by Edwin Locke and Gary Latham, we look at two distinct areas when setting goals: firstly, how specific they are and secondly, how challenging they are. They postulated that clearly defined, challenging goals help direct your attention, boost your effort, and increase your persistence and performance over time.  Conversely, vague goals like “I want to be healthier” rarely create real, lasting change. Without specificity or urgency, your brain simply doesn’t know where to focus your efforts. But when you set a clear target—something you can see and measure—you give your brain a roadmap for success. Neuroscientist Dr. Andrew Huberman has shared in multiple episodes of the  Huberman Lab Podcast  that dopamine—the "feel-good" neurotransmitter—is key to motivation. When you set and achieve even small goals, your brain releases dopamine. This reinforces the behaviour and makes you want to keep going. It's a built-in system of progress and reward that’s wired into our very biology. In other words, every small goal you check off? It’s not just productive—it’s chemical encouragement. With these two theories in mind, we start to form an easy-to-follow recipe for creating goals which are designed to help you succeed. Firstly, we need to break up our goals into long-term, medium-term and short-term goals, which gives us small ‘bite-sized chunks ’ to tick off, leading to that dopamine hit and encouraging us to tackle the next one. Secondly, we need to make sure each goal is as clear and specific as possible.  Clear, personalised goals help keep you motivated, even when things get challenging, because they reconnect you with why you started. Step 1: Identify Your WHY Before setting any goal, think about your motivation. Why do you want to improve your health? Maybe you want more energy to keep up with your family, you have noticed your health is not what it should be, or you keep getting sick, or you would like to reduce stress for better mental health. Having a strong "why" keeps you grounded when motivation dips. We need to scrutinise each goal and peel back the layers as to why you would want to achieve this particular goal and what kind of satisfaction it would give you once achieved. Once we've found our WHY it's usually easy to start to strategise the how and when. Step 2: Identify your goals ( The Big Ones First) As I mentioned before, it’s important to break your goals up into three tiers: long-term, mid-term and short-term. Think of them like nesting dolls, they should each fit into one another. I like to start by thinking BIG, what are your overarching goals you are looking to achieve in the next year or 2 or even 5? Once you have a good idea of that, then start to look at what steps you would need to take in a month ( or how about our 6 weeks?), these would be your mid-term goals. Finally, with short-term goals, these are actions which need to happen daily or weekly in order to reach the larger goals within their predetermined timeframe. Remember, it's important not to set too many BIG goals all at once; rather, choose one or two long-term goals which fit realistically into your lifestyle. 1. Superordinate (Big-Picture) Goals These reflect your why. They reflect your values and long-term identity shifts. Example: "I want to live a vibrant, active life for the long term." Tip: These don't always need an exact deadline; they serve as your North Star. 2. Intermediate (Mid-Term) Goals Outcome goals that move you closer to the big picture. Example:  "I want to lose 5kg over the next 2 months." Tip: These are perfect to align with structured programs like a 6-week wellness challenge. 3. Micro (Daily or Weekly) Goals Tiny, achievable habits that you can hit consistently. Example: "I will prep healthy lunches every Sunday evening for the next month." Tip: Micro goals create momentum and positive reinforcement. Here’s how you might layer goals for different aspects of your wellness journey: Eating Better Superordinate: "I want to nourish my body with whole foods." Intermediate: "Eat at least 5 servings of vegetables daily for the next month." Micro: "Prep a veggie-packed lunch 4 days a week." Exercising More Superordinate: "I want to feel strong and energised every day." Intermediate: "Do 3 strength sessions per week for the next 6 weeks." Micro: "Follow an Inspired Movement workout video every Monday at 8AM." Improving Sleep Superordinate: "I want to wake up feeling rested and clear-headed." Intermediate: "Sleep 7–8 hours a night for the next 30 days." Micro: "Turn off screens at 9:30 PM and stretch for 10 minutes before bed." Reducing Stress Superordinate: "I want to feel calmer and more in control of my emotions." Intermediate: "Practice deep breathing or meditation 5 times per week." Micro: "Use a 5-minute breathing video after work on weekdays." Step 3: Create clear goals ( Be SMART) Setting goals gives you a clear direction. Instead of feeling overwhelmed by the idea of "getting healthier" or "improving fitness," a specific goal breaks the process into manageable steps. According to research published in the American Journal of Lifestyle Medicine, people who set clear, specific goals are more likely to stick to their health and wellness plans than those who don’t. Having specific goals makes it easier to hold yourself accountable. Whether you’re tracking your water intake, steps, or sleep hours, measurable goals allow you to see where you’re succeeding and where you might need to refocus. So, how do you set clear goals? By using the SMART Goal strategy. SMART goals are: Specific Each goal needs to be as specific as possible. When we look at a goal such as ‘ I want to get stronger’, it is not very specific, and there is no quantifiable way to assess your progress, so when we set goals, we need to have clear wording and a well-thought-out goal. We could change the goal to read “ I would like to improve my push-up performance” Measurable Our goals need to be measurable, which means that there needs to be some quantifiable element involved in the goal, a number, value or measurement. For example, with our goal above, wanting to get stronger is vague and unmeasurable. We could add, “ I would like to be able to complete 10 more push-ups during a minute push-up test” Achievable We all want to be able to do amazing things and find ultimate success. However, we are all faced with challenges and limitations that present themselves in various ways. For example, injuries, financial constraints, geographical or logistical limitations, relationship or family commitments, etc. So when we set out our goals, we need to be honest with ourselves and set goals that we know we would be able to achieve given our current circumstances. This does not mean the goals should be easy ( or worse, non-existent ), but we may need to be realistic in our approach. Again, our push-up example can be used, say the goal setter had recently had a shoulder operation, and the doctor has suggested limited movement for the first 3 weeks post-op. Setting a goal for increasing push-ups within a four-week time frame would be unachievable, but perhaps increasing the time frame to 6 months may make the same goal more realistic. Relevant Relevance is of paramount importance, both for achieving larger goals but also to enhance motivation. If you set a goal that does not resonate with you, serves no purpose in relation to achieving bigger goals and doesn’t enhance our quality of life, then is the goal really worth pursuing? Time Bound It is always important to adhere to some kind of timeline with your goals, as this keeps you striving and motivated. Open-ended goals often lead to a lack of commitment and apathy for completing daily tasks. We need to always be specific about a time frame for each goal. Our example could be “ I would like to be able to complete 10 more push-ups in a minute push-up test in 6 weeks.“ Goal Setting Prompts: Reflect Before You Set Your Goals Before jumping into goal setting, take a moment to reflect with these powerful questions: What do I really want my life to feel like in 6 months? What’s one health habit I know that would make a difference right now? What feels realistic and kind to myself at this stage? What would I be proud to say I achieved by the end of this month? If I had more energy, how would I spend it? Common Goal-Setting Pitfalls (And How to Avoid Them) Even with the best intentions, some common mistakes can derail progress. Here's how to stay on track: Too Big, Too Fast : Don’t try to change everything in one day. Break goals down. “Exercise every day” becomes “Move for 30 minutes three days a week.” Not Tracking Progress: Some form of tracking helps us to see our progress and subjectively assess how our goals are going. Use journals, apps, or simple habit trackers. No Emotional Anchor:  Remember to tie your goals to a deep why—your health, family, confidence, or future self. All-or-Nothing Thinking: Remember, consistency is better than perfection. Life happens, and that’s okay. If you hit a roadblock, don’t give up. Reassess and adjust your goals as needed to keep moving forward Not having support: We don’t always feel motivated and determined every day, which is why we sometimes need someone else supporting us, encouraging us and reminding us why we are on this path. Setting goals is more than writing a list—it's about creating a personal framework that turns your goals into reality. If you are ready to set your own goals and take actionable steps to a healthier you, why not sign up for my 6-Week Thrive Challenge to kickstart your path to wellness?

When it comes to your health and overall weight management, the road to success doesn't always have to involve grand lifestyle overhauls or extreme measures. Recent research underscores the effectiveness of small, manageable lifestyle changes, often referred to as micro-goals, in enhancing your weight loss journey. A study done in association with the Griffith Health Institute concludes that “small changes in nutrition and physical activity behaviours can prevent weight gain. In the context of weight management, it may be more feasible for most people to make small compared to large short-term changes in diet and activity”.These micro-strategies are easy to incorporate into your daily routine, delivering quick wins and accumulating over time to produce remarkable results. Start With Hydration: The first step to your weight loss journey begins as soon as you wake up. A tall glass of water in the morning can rehydrate your body after a night's rest. This simple act can prevent you from confusing thirst with hunger and provide an energy boost, especially beneficial if you plan to kick-start your day with a workout. Protein Power at Breakfast: For many, breakfast is lacking in protein, leading to mid-morning cravings and overeating during the course of the day. By increasing your protein intake with foods like Greek yoghurt, eggs, nuts or tofu, you'll stay satiated longer and be better equipped to adhere to your daily calorie goals. A study done by the Department of Nutrition at Arizona State University “indicates[d] an added energy-cost associated with high-protein, low-fat diets and may help explain the efficacy of such diets for weight loss.” While I don't advocate for extreme or exclusionary diets I do think that increasing your protein intake can help with overall weight loss. An increase in dietary protein from 15% to 30% of energy at a constant carbohydrate intake produces a sustained decrease in ad libitum caloric intake that may be mediated by increased central nervous system leptin sensitivity and results in significant weight loss. Study from the University of Washington School of Medicine Choose Whole Grains: At each meal, you're presented with choices between whole grains or other complex carbohydrates and refined grains or simple carbohydrates. Opt for whole grains, as they are packed with essential fibre. Fibre not only contributes to a feeling of fullness but also supports healthy digestion, making it a valuable ally in your weight loss journey. In addition to assisting in overall weight loss the benefits of choosing whole grains can be significant for your overall health. A study done at the Department of Nutrition at the University of Oslo concluded that “Inflammation-related death was inversely associated with whole-grain intake.” Read more about the benefits of whole grains here Lunchtime Strolls: Exercise is a key component of weight management, and it doesn't require marathon efforts. Making small changes, like spending part of your lunch break walking, can have a cumulative effect. Over time, these additional steps add up, enhancing your mood and helping you handle food triggers and cravings later in the day. In fact, the benefits of walking are often highly underestimated, there is a range of health benefits including counteracting the effects of weight-promoting genes, boosting the immune system and even reducing the likelihood of certain cancers. Out of Sight, Out of Mind: Highly tempting, unhealthy foods can often lead to impulsive eating. To counter this, remove these triggering foods from your immediate environment, whether it's your home, office, or car. Instead, fill these spaces with healthier alternatives like fruits and nuts, helping to set you up for success. I have also found that doing your grocery shopping online prevents you from picking up the odd snack or overdoing your food shopping often leading to overeating. Keep Prepping for Success: After grocery shopping, dedicate 5-10 minutes to meal prep. Cut up veggies for roasting or quick sautés and store them in clear containers at eye level for easy access. If you have the time you can set aside a day (or morning) of the week to plan and prepare meals. I like to pre-prepare meals such as overnight oats, slow cooker stews and soups and even cooking some chicken breast in bulk to have them readily available for salads , and wraps or to be served with veggies. Recover from 'Bad' Choices: It's perfectly normal to make occasional dietary choices that aren't aligned with your goals. The key is not to let these choices ruin your entire day. Acknowledge them, understand their context, and move forward with a positive mindset. Research indicates that a forgiving approach to your diet can contribute to sustained weight loss.I often see clients who have decided to eat say a biscuit, afterwards they feel guilty and start to feel despair that they have ‘ fallen off the wagon’ so to speak, they then think, well all hope is lost I may as well eat another one and very soon the whole packet is finished. The difference in calories and ‘bad’ elements such as transfats in one biscuit is 90% less than if you've eaten 10 biscuits. Prioritise Quality Sleep: One of the most potent strategies for weight loss is ensuring you get at least seven hours of quality sleep each night. A good night's sleep keeps your metabolism functioning optimally and curbs hunger, preventing those nagging cravings. According to a study by Papatriantafyllou E, et al. “Disturbed sleeping patterns, in terms of both quantity and quality, have been documented to lead to an increase in energy intake, mainly from snacking, especially on foods rich in fat and carbohydrates.” Furthermore, the study highlights that “there is an evident disregulation of the neuroendocrine appetite control system during sleep deprivation that alters the metabolic rate, with a negative impact on weight maintenance or weight loss interventions“ Be Prepared to Workout: Remove the early morning or evening workout decision-making process by setting out your weekly movement goals ahead of time, you can take this concept one step further by taking out your exercise clothes and shoes the night before. These small action minimises the chances of skipping your routine and increases the likelihood of following through with your fitness plans. Another trick is to only commit to 10 minutes of exercise, tell yourself you will go for a 10-minute walk, or commit to doing 10 minutes of a live online workout. More often than not it's the initial phase of the process that is the most daunting, the phase which you are most likely to back out. Once you've done your 10 minutes you will in all likelihood go on much longer, and even if you don't, at least you got 10 minutes of movement in. Make Exercise Fun: If traditional workouts leave you uninspired, consider pairing exercise with entertainment. Combine it with your favourite audiobooks or podcasts. This clever association transforms exercise into an enjoyable experience you'll eagerly anticipate. I encourage clients to incorporate exercise into their social life, instead of asking a friend to meet for coffee or lunch, next time invite your friends for a walk in the park, or to go on a hike. There are even more exciting options such as rock climbing, mountain biking or even joining a class together. In the realm of weight management, it's often the subtle, gradual changes that accumulate into overall success. These micro-strategies may seem small and insignificant, but their long-term effects can be transformative both in terms of weight management but also in living a healthier life. Need a little more inspiration to get going on your journey to a healthy lifestyle? Why not join our 30-Day Reset Challenge?

This strawberry balsamic salad is the perfect mix of tart and sweet, combining fresh greens, juicy strawberries, and a tangy balsamic dressing for a light yet satisfying dish. A delicious blend of sweet and tangy flavours, this strawberry balsamic salad is packed with nutrient-rich greens, juicy strawberries, and a perfectly balanced balsamic dressing. A fresh and vibrant way to stay healthy! Strawberry Balsamic Salad Ingredients 12 Handfuls Baby Spinach 5 Large Strawberries, quartered 20g Soft Goats Cheese 30g Assorted Toasted Seeds & Nuts 1/4 Cucumber Chopped into chunks 1/4 Avocado, cubed 2 Tbsp Balsamic Vinegar 1 Tbsp Honey Directions For the salad: Mix together the spinach leaves, toss in the cucumber and avo chunks. Cut the strawberries into quarters (all except 1 ) and mix in. Toast the seeds and sprinkle over the salad, crumble the goat's cheese into the salad. For the balsamic reduction: Over a medium heat, simmer the balsamic vinegar, honey and one strawberry until thick. Combine the other ingredients, drizzle over the reduction and enjoy. For more recipes and lifestyle tips subscribe to our newsletter

Enjoy the benefits of a structured and instructed Pilates class, from the comfort of where-ever you are. Our instructors are able to see, instruct and correct just as if you were in a real life class but you are able to have kiddies, doggies and life going on around you. Or take us with you when you travel for work or for leisure.

This is a great option for anyone who is unable to or uncomfortable with jumping into a group class.

Buy four one on one sessions and get one session free.

Inspired Movement | The story behind our boutique online Pilates & Yoga studio. Meet the team and read about Lisa's journey into Pilates. ABOUT ME Welcome to Inspired Movement your online Pilates and Barre Studio run by lead instructor Lisa Came! As a STOTT qualified Pilates instructor, I've dedicated my life to helping others achieve their fitness goals through safe and effective movement. But my journey in fitness didn't start in the studio – it began with my own experience of injuries and a illness as an adolescent. Through working closely with a biokineticist, I discovered the transformative power of correct movement patterns and postural correction techniques. This experience ignited my passion for movement and exercise, inspiring me to become a certified instructor. Since 2015, I've been certified in Stott Pilates Matwork, Reformer, as well as Personal Training through ETA, and Yoga Instruction. My approach is rooted in the principles of functional movement and correct alignment, which I believe are essential for preventing injuries and improving overall physical health. But my mission goes beyond just teaching exercises – it's about helping others, just like Pilates helped me, to rehab and recover after injuries, illness, and operations. My studio isn't just a quick fix or get-thin space; it's a place to learn about your body, emphasise wellness and health, and practice safe movement for any BODY. Whether you're a beginner or an experienced fitness enthusiast, I offer customized programs tailored to your specific needs and goals. My goal is to empower my clients to reach their full potential, and I strive to make each session challenging, rewarding, and enjoyable. Join me on this journey to better health and wellness – let's move, strengthen, and transform together! JOIN US Patti It's like having your own personal trainer at a fraction of the cost! I'm almost 62 and I can honestly say that I'm a different person! I'm feeling so much fitter, stronger, healthier and happier. My self confidence about myself has also increased a lot. PEOPLE! Do yourself a favour and sign up! Kathy The fact that I have continued with Lisa, even though she has moved to online classes and there are other face to face options, is testament to how absolutely awesome she is, both as a Pilates instructor and as a person. You won’t find better than Lisa, anywhere! Kim I have no idea how she does it, but I am never ever bored and I can never predict what she will do in this week’s class. I am so grateful to have the privilege of doing an outstanding pilates class, at home, but with excellent technical instruction. Lisa’s classes have been a game changer for my overall health!

Do Pilates and Yoga, anywhere and in your own time. Take your workouts where it suits you best, with access to our full video on demand library. Videos on Demand Work out from anywhere at any time. Our videos on demand can be done whenever you choose to do them. Join our community space, and we will keep you motivated and progressing. We offer videos from beginner to advanced. Sign up for a monthly video membership or pay once off for a single video. TRY FREE FOR 7 DAYS Videos On Demand All Categories Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 33:28 Intermediate Matwork R Buy ZAR 60 Buy ZAR 60 33:22 Beginner Abs 30 July R Buy ZAR 60 Buy ZAR 60 24:22 Barre 28 July Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 27:48 Strong Back & Healthy Spine This challenging and energising class is all about building strength, mobility, and resilience through your back and spine. Packed with targeted exercises to strengthen postural muscles and deep stretches to improve flexibility, it’s designed for those looking to future-proof their body and move with ease for years to come. Inspired by Joseph Pilates' famous words, “You’re only as young as your spine is flexible,” this class is ideal for anyone wanting to invest in a stronger, healthier back. Please Note: Not suitable for those with acute back pain or injuries. Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 33:45 Small Ball Class This fun and dynamic Mini Ball Intermediate Pilates class uses the ball in creative ways to enhance movement, deepen stretches, and challenge your strength. Expect big, flowing movements that improve stability, mobility, and flexibility while keeping the workout engaging and effective! Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 24:01 Flexion Free II Join my second Flexion-Free class for a core-strengthening workout that prioritises safe spinal alignment. This class offers all the benefits of a traditional core workout without the need for spinal flexion. Also ideal for post-partum participants. With a focus on stability and controlled movement, you'll engage your core muscles while protecting your spine. Please note that participants with injuries, post partum or with medical conditions should consult with a medical professional before joining any exercise program. Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 23:54 Chair Barre Try this high-energy, cardio-packed workout that will leave you feeling energised and empowered. Using just a chair for support (and a challenge) you'll certainly get to every muscle group in this class. Get ready to feel the burn! Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 38:09 Live Glute Burner Join our Glute Burner Pilates class for a focused, effective workout targeting your glutes. This online session features Pilates-inspired exercises to tone and strengthen your lower body. Get ready to feel the burn and sculpt those glutes from the comfort of your home! Please note this this is a live class recording and has not been edited therefore sound and visual quality may be slightly lacking. Watch Preview Watch Preview R Buy ZAR 60 Buy ZAR 60 25:03 Back It Up Back It Up - Designed to sculpt and strengthen your back muscles, this workout is an invigorating journey towards a toned back and resilient spine. Dive into targeted exercises that challenge and refine your back's strength and stability, leaving you feeling empowered and revitalised. Load More

Rediscover your health with Inspired Wellness. Through personalised health coaching, mindful movement, nutrition guidance I help women build sustainable habits and feel strong, confident, and energised through every stage of life. Inspired Wellness About Thrive Program Thrive Program Movement Retreats Blog Contact Book A Retreat About Lisa Personal Trainer, Yoga Teacher, Pilates Instructor As a health coach, Pilates and Yoga instructor, and personal trainer, I’ve helped women of all ages rebuild strength, restore energy, and reconnect with their bodies. My background in pre- and postnatal exercise, scoliosis management, and Pilates for the older population allows me to tailor every program to your unique needs and goals. But my journey into wellness wasn’t a straight line. I’ve experienced my own share of physical and mental health challenges — from living with severe anxiety and OCD to recovering from tuberculosis of the bone, which required rehabilitation and indicated early-onset osteoporosis. After breaking my ankle, undergoing surgery, and fracturing my hip, I had to completely rebuild my strength and confidence from the ground up. Through that process, I discovered Pilates and Yoga, not just as forms of exercise, but as tools for healing, awareness, and balance. They taught me how to move gently yet purposefully, to listen to my body, and to find peace through movement. Along the way, I also found a passion for nourishing my body through the right foods, learning how to eat in a way that supports both physical and mental wellbeing. I began focusing on creating simple, daily habits that help maintain stability, strength, and calm, even through life’s inevitable changes. Since becoming a mother and continuing my studies in health and fitness, I’ve combined all of this experience and knowledge to create programs that support women through every season of life - from early motherhood to menopause. Inspired Wellness was born from that mission: to help women build sustainable health through movement, nutrition, and mindset, in a way that feels achievable, realistic, and deeply supportive. My approach is grounded in empathy, education, and the belief that true wellness isn’t about perfection, it’s about learning to thrive in your own body, every day. Book a Free Call I do Pilates for my body and Yoga for my mind... The 6-Week Thrive Program My 6-week Thrive Program is a personalised roadmap to optimum health, it combines mindset, movement, nutrition — the three pillars of wellness. Your program includes a custom meal plan, on-demand workouts or private movement sessions, and daily accountability and support to keep you motivated as you unlearn old habits and create new, lasting ones. Whether you’re regaining energy after having a baby, navigating menopause, or simply wanting to feel stronger and more balanced, Thrive gives you the structure and guidance to make real, lasting change. Learn More About the Thrive Program Thrive Through Movement As a qualified Personal Trainer, Pilates, and Yoga instructor, I specialise in creating individualised sessions that focus on posture, muscular imbalances, and your unique goals or challenges. With further education in pre- and postnatal exercise, scoliosis management, and Pilates for the older population, I bring a comprehensive, informed approach to movement. Whether you’re rebuilding strength after pregnancy, addressing specific aches and pains, or simply wanting to move with more ease and confidence, each class is designed specifically for you body. Book a Private Session Movement and Mindfulness Retreats Take time to reconnect — with your body, your breath, and your wellbeing. My Movement and Mindfulness Retreats are designed to help you pause, realign, and restore balance through a blend of nourishing food, mindful movement, rest, and reflection. Alongside retreats, I also host specialised workshops on topics such as posture, spinal health, slowing down, and mindful movement, offering practical tools and insights to support your everyday life. Whether you’re seeking a full wellness immersion or a focused afternoon of learning and renewal, each experience is created to leave you feeling grounded, informed, and inspired. Explore Upcoming Retreats & Workshops Event Title Event Time Event Date Change the event description to include your own content. Adjust the settings to customize the style. October 2025 MON TUE WED THU FRI SAT SUN Ready to take control of your health? Book a Free Discovery Call Call +27 83 409 5833 Email info@inspiredmovement.co.za Follow