Core-Smart Keeping Your Back Healthy


Takes only 10 -15 minutes a day.

Educate    Heal   Transform 


From the comfort of your own home 

Unlike any conventional medical program 

Begin with a FREE online Biokineticist consultation

Chat to me to see if you can claim back from your Medical Aid

Do you...

  • struggle with back¬†PAIN
  • struggle with shoulder, or¬†neck pain and¬†HEADACHES
  • suffer from Fibromyalgia
  • have¬†injuries
  • want to look after your back and help PREVENT¬†further¬†PROBLEMS
  • suffer from abdominal and lower back¬†WEAKNESS
  • experience reduced spinal¬†MOBILITY

Are you...

  • looking for a cost-effective treatment that does¬†NOT REQUIRE time-consuming driving to appointments
  • wanting to learn good self-management techniques
  • wanting to reduce pain whilst increasing your strength, mobility and flexibility
  • looking to decrease or eliminate your usage of pain pills
Our safe, specialized medical program offers
  • structured and easy-to-follow¬†videos
  • One FREE online Biokinetics consultation
  • weekly¬†support and feedback from our Biokineticist
  • detailed videos on¬†HOW TO do the movements safely and effectively
  • sessions of 10-15 min per day in the comfort of your own home
  • mobile app for ease of use
Join Now

Uncertain if this program is the perfect match for you? 


Book a FREE 15-minute chat with our Biokineticist, Nicole.

Nicole can also provide clarity on what your medical aid covers. 

I want to book a chat
Why we have designed this program:  
  • no costly and time-consuming traveling
  • when and where it suits you
  • get results that last
  • a SIGNIFICANT reduction of your pain
  • a GREATLY increased level of mobility
  • ENJOYMENT of life with your friends and family all the way into your old age
    YOU also have a 7-day money back GUARANTEE!

Some of the modules we work through: 

The Basics of 'Taking Care of Your Back'

When signing up for this program you will have access to our 'Basics of Taking Care of your Back'. Knowing the fundamentals of looking after your back is a proactive and empowering approach to maintaining spinal health, preventing injuries, and promoting overall well-being. It enables individuals to lead active, pain-free lives and reduces the impact of back-related issues on daily activities.

'Keep your back healthy' strengthening & stretch program

It is crucial that you follow an exercise program designed specifically to strengthen and stretch your back & core.  A strong core stabilizes the body, improving balance and coordination. Additionally, back and core strength is crucial for everyday activities, from lifting objects to maintaining proper body mechanics. By incorporating targeted exercises into your routine, you enhance the resilience of these muscle groups, reducing the likelihood of back pain, improving functional movement, and supporting a strong, stable foundation for your entire body.

Mindfulness & Relaxation

Stress can play a huge role in back and neck pain. It's for this reason that we've included short relaxation sessions. We believe that incorporating mindfulness practices into daily life can be a valuable component of a holistic approach to back health. By fostering awareness and intentional movement, individuals may experience reduced discomfort, improved posture, and a greater overall sense of well-being for their backs.



We believe that knowledge is the key to a healthy lifestyle. Our program not only provides you with delicious and nutritious monthly recipe packs but also empowers you with the understanding of the principles behind a balanced diet. Each month, you'll receive a curated collection of recipes designed to make healthy eating enjoyable and convenient. Alongside the recipes, you'll receive a handy shopping list, making it easy for you to gather the ingredients and embark on a culinary adventure toward better health.


Sign up now







What qualifies me to help you? Besides my passion!

Qualified Biokineticist (achieved 1st / top position) with 13 years of experience
Selected for honours at the UCT Sports Science Institute
Internship program at the Sports Science Institute of SA
Certified Special Olympics Instructor
Qualified Private Geriatrics Trainer
Qualified Pilates Instructor
Read more about my qualifications

Have a SNEAK PEEK at some of the BENEFITS for YOU!

  • professionally guided sessions aimed at¬†strengthening your core, improving your mobility & flexibility to ensure¬†

  • improved posture and¬†spinal stability

  • experience an enriching and fulfilling quality of life

YOU also have a 7-day money-back GUARANTEE!

Start now
Easily accessible 24/7 via our app

Available 24/7 via our app

I really CARE, and am EXPERIANCING the benefits myself, so I know why you need to be doing this! 

I'm no stranger to back problems & the implications it has on life.

"At the age of thirteen I was the South African National Rhythmic Gymnastics champion in my category. However, my gymnastics career came to an end at the age of fourteen, when I had to have an anterior and posterior double spinal fusion. This was an 8-hour operation!

When I was made to walk the following day, it brought me to tears, but less than 8 weeks later I ran the Spar10km Ladies Race! Since then I have always known that I wanted to help individuals with back problems, and ensure that every person I meet knows and understands the importance of back care, not only in the present moment, but for their future. Hence my tertiary studies and medical qualification as an Exercise Scientist (Biokineticist).

Despite the pins and rods in my back, I continued my sporting career and achieved Provincial colors for hockey for a couple of years and completed quite a number of half marathons. My favorite being the Two Oceans.

I still enjoy the benefits of the CORRECT exercise program routine and I'm therefore determined to ensure that YOU too can benefit from my experience, knowledge and skill."

 Imbalanced back muscles, balanced and back to setting World Records

Tyrone Venter

(Holder of 12 long-distance swimming World Records)

"I've been blessed with the opportunity, ability, and will to swim far a lot faster than anyone else.

In 2018 I developed a recurring injury in my groin and back and it was taking longer and longer to recover after each big swim.

Fortunately, I got to hear of Rethink Health and with the help of Nicole, and her knowledge of anatomy, we found that the source of my pain was due to not engaging (activating) my core at the correct times. I had a strong core, but the muscles were not engaging at the best exact moment, this causing an imbalance.

Nicole’s guidance, patience and the exercises she gave me to do, enabled me to learn how to switch on small stabilizing muscles in my core at the correct millisecond required for my core to protect my back and function correctly."

From back surgery, back to competitive hockey

Dereck Marnewick

(Director at Learning Lab Apps and Owner of EvaluNet)

"My hockey career started at high school, and while at University I attained u21 Provincial Colours. I continued playing until the age of 47.

Then one of the discs in my back ruptured, necessitating back surgery. The neurosurgeon made it very clear that I was to play NO sport.

A few years later, Nicole, said to me,  'You must start moving and exercise. But first we need to strengthen your core and teach you how to mobilize and protect your back'.

For the past 7 years I've been back playing competitive hockey!  I've even represented South Africa at the Grandmasters Hockey World Cup held in Barcelona. This, testimony to the value of receiving correct advice from a qualified medical professional AND following an appropriate regular exercise program.

Best of all, is that I can enjoy a really good and UNEXPECTED quality of life."

Imagine what life would be like without back pain! Sign up now.

Feel Connected And Supported.

You can touch base with me daily during your 4-Week course:

  • call me to chat
  • arrange an online live consultation
  • regular online assessments enable me to monitor your progress

Feel Connected And Supported.

You can touch base with me daily during your 12-Week course:

  • call me to chat
  • arrange an online live consultation
  • regular online assessments enable me to monitor your progress

3 Back operations & my specialist predicted I would be wheelchair-bound by 50 

Deidre Viljoen - member since 2014

In 2003 I had a laminectomy, my first back op. At the time I had two small kids, worked full time, and was mid-30s so I was able to continue my hectic life within a few weeks.

What I didn’t do was get back to a routine of exercising and more importantly stretching.  Nine years later, with a few hospital stays in between for rest when my back spasmed , I ended up back in hospital for more surgery. Unfortunately, the first operation to do a fusion was not successful and I required 2 more surgeries to correct the damage.

I met Nicole after the third operation, whilst in hospital and she slowly helped me through my rehabilitation of learning how to walk again. By the time I went back to work after 5 months of rehabilitation, I could attend Pilates classes under Nicole’s guidance.

I have stayed with Nicole because of her knowledge, patience, motivation, and her continuous support throughout the years. Without her, I am sure I would not be active and probably in a wheelchair like the dr said I would be before my 50th.

In the last 2 years, despite the lack of in-person classes, Nicole has continued to motivate me with her online classes and personal messages and guidance. My goal for 2021 was to be able to climb Table Mountain again, I managed it 5 times. I have 100% faith in Nicole’s programs and would highly recommend Rethink Health to anyone requiring rehabilitation or guidance in getting into a routine of exercise and healthy eating.

Back problems and Fibromyalgia, this is the BEST rehab program I have ever come across!

Jennifer Wallace (Physiotherapist)

As a Physiotherapist, I have not been spared from inheriting back issues. I have narrowed, degenerative discs in my lumbar spine as well as Sacroiliac dysfunction with a tethered Sciatic nerve, and combined with my Fybromyalgia I have struggled a lot with pain over the years.

Nicole is a very talented and professional Biokinetisist and Pilates Instructor. I have come across many different programs in person or on the internet to help rehabilitate painful and restricted backs and necks, but this is by far the best!!

I have found her Spinal Rehab Programme really helpful. What a joy to tune into Nicole’s positivity and encouragement during all those lengthy lockdowns!!

I also joined as a Premium member from the UK and have enjoyed the great variety of exercises each week. They really kept me going during our long winters here!

I like the way Nicole gives alternative levels to her exercises and always stresses the importance of avoiding pain ( other than muscle “burn” in some of my untrained muscles!!) I usually attempt the easiest levels for each exercise and find that is right for my age and level of fitness, but she won’t allow me to become complacent!!

Nicole uses good visualizations to ensure that I am exercising correctly. She always encourages participants to private message her if they experience any pain.

We’ve Been Making People Happy & Healthy Since 2014

Dalena Olyan

"Your classes have given me a new lease on life, and I look forward to achieving even greater fitness milestones going forward."

Megan Heyns

"I have rehabilitated my back after months of pain, become stronger, more flexible and enjoy a greater sense of well-being."

Get back the life you deserve!

  • ENJOY activities with friends and family!
  • Feeling so much BETTER!
  • Move FREELY and with¬†RENEWED confidence!

 COST: R495 per month

Sign up below and enjoy a 7-day money back guarantee!

Sign up Here!