Keep moving forward this winter!
Welcome to Weights for Winter - strength, power and confidence for all women, all ages, everywhere! Choose from the Own Body Weight Plan (no equipment), Weights Plan (minimal equipment) or the Blank Plan (choose your own DediKate workouts).
Join the 7 week challenge to warm up, feel great and have a purpose this winter! Get started with your DediKate 7-day free trial!
Get ready to start Monday, May 30
What’s included?
- Interactive fitness testing, to motivate you and show you your progress.
- Weekly prizes!
- Support from our Trans-Tasman community of women.
- A range of workouts to suit your needs. Choose the planner that will work for you.
- Motivation and support from our team of qualified, fun and down-to-earth trainers.
- Short and effective workouts you can do anytime and anywhere.
- Nutritionist designed meal plans to make your life easier!
Benefits of Weights and Own Body Weight Exercise
There are a number of benefits to exercising with weights or your own body weight! Winter is the perfect time to learn or return to weighted exercise, and keep you moving forward and feeling great!
- Increases overall bone health – which is so important as we age.
- Improves strength all over the body which reduces the chance of injury and improves posture and body composition.
- Increases your strength and overall health and fitness, making everything you do on a day-to-day basis easier.
- Strengthens your core muscles and your body's main powerhouses. You will be more effective in other areas in your life such as running, cycling or other cardio exercise or events, social sports, physical jobs, etc.
- Increases muscle mass. In general, the more muscle on your body, the more energy your body burns throughout the day.
- It's EMPOWERING! Nothing compares to feeling strong, increasing your fitness level, and being able to increase your weights during a workout!
- It will help you feel more confident, capable and STRONG! It's also a fun and satisfying way to move your body and feel great!
Weekly Prizes to be Won!
We will be giving away exciting winter themed prizes from successful rural businesses each week in the DediKate Facebook Support Group.
Jessica Flora
Jessica Flora is a made to order clothing brand that sacrifices the easy, celebrates the good and embraces the crazy.
Davaar & Co.
Our woollen jerseys are designed, grown, spun and knitted in New Zealand and are 100% natural, sustainable and ethical, and extremely warm!
Iris & Wool
Iris & Wool is an Australian fashion brand that has built a reputation on producing luxury designs of the highest quality from 100 per cent Australian merino wool.
PERRIAM
PERRIAM is a New Zealand-made merino fashion brand that designs and creates beautiful, understated classics for women, children and babies.
Ringers Western
Australian Western clothing and apparel for men and women. Bringing the country and the city together with style, quality, and comfort.
Wattle & Twine
Founded in 2017, Wattle & Twine is an online community committed to creating connections, promoting locally handmade talent and encouraging women to celebrate their achievements
Torpedo 7
Outdoor adventure or indoor gym needs, Torpedo 7 has a huge range of the best gear on offer for whatever you fitness needs are.
How to Participate
Get started on your Weights for Winter journey in 3 simple steps:
Step 1
Sign up on DediKate for a 7 Day Free Trial.
Step 2
Register for Weights for Winter for FREE on DediKate (challenges tab).
Step 3
Print your planner of choice or save it to your device, and get ready to start on May 30!
FAQs
Do I need weights?
Nope! You can choose between two planners, one with 'Weights' and the other with 'Body Weight'. You can also choose workouts on DediKate that either require equipment or workouts that do not require equipment.
What equipment do I need?
If you are following the Own Body Weight Plan, you do not need any equipment. If you are doing the Weights Plan you will need:
- 1x set of Dumbbells 1-3kgs (light set)
- 1x set of Dumbbells 4-8kgs (heavy set)
- 1x Swiss Ball
- Resistance Bands (optional)
How long is the challenge?
This challenge is 7 weeks! You will workout 4-5 times a week.
Is this plan suitable for those who are pregnant or postpartum?
Absolutely! At DediKate we offer safe pregnancy and postpartum workouts. We also offer exercise plans specific to pregnancy and postpartum that you can do alongside Weights For Winter, simply select the Blank Planner and substitute the exercises given in your pregnancy and postpartum challenge.
Is the challenge suitable for all ages?
Yes! We have a range of high impact and low impact options designed for all women of all ages. Even our most challenging workouts offer modifications for those who need them.
I feel like I’m not fit enough, can I still do this challenge?
Yes! We have low impact workouts that are suitable for all fitness levels, these will help you safely and appropriately return to exercise. We also have a super supportive community on Facebook who are also starting out, just like you!
How can I win the weekly prize?
Comment on the relevant post for that week in the DediKate Support Group to be in the draw to win a prize from one of the amazing brands!
Can I cancel anytime?
Yes, you can cancel your DediKate Membership at any time. You pay in advance, so if you cancel, your membership will stop when your next payment would have been due.
Where do I find the Dinner Plans?
These are launching on Monday 23rd of May, and you will find them in the Recipes section on DediKate.
Bonus Feature - Nutritionist Designed Dinner Plans
Life is busy, and we want to help make your life easier! Our nutritionist has designed a 7 week week-day dinner plan for the whole family, complete with shopping lists! So you don't have to decide what to have for dinner, and so you know you are getting a nutritious meal at night to set you up for success thoughout the challenge!
These dinner plans are exclusive to those doing Weights for Winter, and will be available from Monday the 23rd of May.
Join our Trans-Tasman Community
Health and fitness for rural and real women, mums and those who love a down-to-earth approach to fitness - everyone is welcome! Get fit and strong, feel great and build a long term healthy sustainable lifestyle with our team located throughout both New Zealand and Australia.
Workouts for All Levels of Fitness
From Beginner and Postpartum Pilates to Core Connect and Low Impact workouts to Weights, HIIT and Yoga, DediKate offers all workout types so you can choose the best ones for you.
100s of Healthy Recipes
From healthy dinners to a snack on-the-go, we share fresh and easy recipes every week.
Anywhere, Anytime
DediKate is designed to fit into your lifestyle, so you can workout whenever or wherever you are.
20 min Workouts
Make it easier to find time for exercise with our wide range of short and effective 20 min workouts to suit your lifestyle.
Types of Workouts
We have something for everyone at DediKate! If you choose the weights planner it will be mostly weights with some Boxing and HIIT, Pilates, Yoga or Stretching. If you choose the own body weight planner it will be mostly HIIT and Boxing with some Yoga, Pilates or Stretching. If you choose the blank planner you can pick your own!
Weight Training
Using basic equipment, tone and strengthen your body with our low impact strength workouts and our high intensity resistance training workouts that you can do anywhere.
HIIT
Our HIIT workouts are designed to be a short but high intensity blast. Put in maximum effort for a short amount of time to get results.
Low Impact
Low impact (no jumping) workout options so you can build strength and fitness without high impact.
Boxing
We offer two types of boxing workouts; BOXhiit, HIIT style workouts to improve your all round fitness and strength and BOXlift, low impact yet fast paced boxing style weight training workouts.
Yoga & Pilates
Designed to help you centre your mind and body, strengthen and tone your body and improve your flexibility, muscle balance and control.
Resistance Band Workouts
A 20 minute high intensity resistance workout using resistance bands. You will tone and strengthen your entire body, with an extra focus on your legs, core and glutes.
