Empowering Rural Women!
This 4 week challenge is a great way to start your fitness journey or to build new consistent habits, get fit and feel great with short and effective workouts that will motivate you to exercise, no matter your location!
DediKate Rural Mini is all about empowering rural, regional and like-minded women across Australia and NZ to exercise to increase their confidence and wellbeing, through connection and community!
Our unique and supportive community and down-to-earth trainers will be with you every step of the way!
Challenge starts Monday, the 18th of March!
What's Included
- NEW on demand workouts you can do anywhere
- Exercise plan to follow
- Variety of workouts including HIIT, Strength, Boxing, Pilates and Yoga!
- Short and effective workouts - only 20 minutes!
- Motivation, encouragement and advice
- A supportive Trans-Tasman community
- Workout with our down-to-earth Kiwi and Aussie trainers
- Nutritional advice and education
BONUS FEATURES:
- 4x exclusive recipes each from our fabuous DediKate Rural ambassadors, Sophie Hansen (@locallovely) and Philippa Cameron (@philippacameron_whatsforsmoko)! These will be available in the weekly mailouts! 💌
- Exciting prizes up for grabs from inspiring rural companies in Australia and New Zealand!
- A special challenge designed FOR rural and regional women!
- Start and end fitness testing to monitor your improvements.
How to Participate
Get started on your DediKate Rural Mini journey in 3 simple steps:
Step 1
Sign up on DediKate for a 7 Day Free Trial.
Step 2
Register for DediKate Rural Mini for FREE on DediKate (challenges tab).
Step 3
Print the Rural Mini Planner or save it to your device, and get ready to start Monday, 18th of March!
Meet our ambassadors
Sophie Hansen 📍 Orange, NSW
Sophie Hansen was born and raised in Sydney, and now lives with her family on their farm just outside of Orange in country New South Wales.
For the past 10 years she has been running workshops and sharing her experience in building online communities through Instagram. She is the author (and photographer) of five cookbooks. She is also the co-host of the podcast Something to Eat and Something To Read!
Philippa Cameron 📍Otematata, NZ
Philippa Cameron is a rural based station cook, author and Mum on a high country station in the Waitaki Valley. Each day she shares her activities, recipes and homewares on her instagram page, which has a fabulous following of like minded rural people, and people who are genuinely interested in the lifestyle.
Being the cook and bringing staff together for a smoko or a meal is one of the most important and rewarding roles on farm she believes. Farming can be isolating, and it can be tough; but what it excels in is developing great friendships and a sense of community.
In Otematata on their New Zealand High Country Sheep and Beef Station, Philippa prepares and cooks smokos daily, as well as packed lunches; and shares her lifestyle with her instagram community.
What DediKate Rural means to me!
DediKate Rural is all about connecting women like you and I through exercise. It’s for rural and regional women, and all those who love our down-to-earth approach to fitness (city girls welcome of course!). We focus on how exercise makes us feel, how it energises us and what we can achieve when we look after ourselves. Being a farmer's wife and a Mum I know first hand how hard it can be. But exercise saved me! I refound my self identity, felt good about myself again and gained confidence through short 20-30 minutes workouts at home. Kate x
"Rural and/or Mum Life is busy. But exercise is not a luxury, it's fundamental to being human. We all deserve time to exercise and look after ourselves!"
Kate - Founder, CEO, HIIT + Strength Trainer
Prizes to be WON!
There will be exciting prizes up for grabs each week in our Facebook support group. These are all from awesome rural companies owned by rural women in Australia and New Zealand! Have a look below to see the amazing brands!
Harry and Kit
1 x $150 Harry and Kit voucher
Natural Hound Travel Bed
Sustainable, durable and NZ made dog beds and covers. Natural Hound sources the best materials, with NZ wool inners and liners, and heavy duty canvas to keep your pooch protected and comfy!
📍 Annabelle Chilwell, Hawkes Bay, NZ
The Little Print Farm 1 Year Supply of Cards + Tags
The Little Print Farm creates bright, modern, hand printed cards, inspired by life on the farm. Based in South Australia's Mid-North, the entire collection is screen printed by hand using eco-friendly ink, on 100% recycled paper.
📍 Sheree Riggs, Burra, South Austalia.
Gardener's Journal + Merino Ram Print from Madison Coulter
Inspired by nature and life on the farm. Madison has created a stunning range of art prints and high quality home and giftware beautifully showcasing her artwork.
📍 Madison Coulter, Geraldine, NZ
$150 Dalethorpe House Voucher
Dalethorpe House is a cafe and fine wares store owned by local rural woman Rachel Ferguson. You'll find quality homewares and beautiful gifts, plus new-season’s clothing from NZ designers and Australian rural brands.
📍 Rachel Ferguson, Darfield, NZ
Member Stories
No matter what your health and fitness goals are, we’re here to support you every step of the way. Hear what some of our members have to say about how DediKate has helped them achieve success in their own journey.
Anna - Alexandra, NZ
“I have been a DediKate member for a few years and I love it! It is a game changer with my energy levels, mindset and daily productivity, and it's especially great in the summer where I am especially time poor. I’m looking forward to committing to DediKate Rural … hoping a few friends will join me too"
Emily - Tarras, NZ
"I've been a DediKate member since the first lockdown in 2020 and it has carried me through many phases of life. I love the adaptability, flexibility and variety of the workouts to suit my body on any given day, in any location and HUGE bonus I can do it from the farm, around bubs and don't feel like I'm missing out on the gym. I find the challenges give me motivation knowing others out there are doing it together and also take out the guesswork of what workout shall I do today."
Brooke - Tamworth, NSW.
“I’ve been a DediKate member for almost a year and haven’t looked back. I am travelling Australia with very little fitness equipment. I didn’t think the variety and effectiveness of one platform was possible but it totally is with DediKate. I'm really looking forward to DediKate Rural, I know the trainers and online community will encourage, motivate and inspire me to tackle the challenge. Let’s do this!”
Nicola - Karatha, WA
“There’s so many things I can think of that are amazing about DediKate. The supportive community, the endless choice of workouts at your fingertips, the trainers and their down-to-earth real life vibes (cats, kids, phone calls, impromptu guests ) I’m definitely a visual person so I’m looking forward to having the DediKate Rural chart on the fridge and and challenging myself to some different workouts.I'm a Kiwi living in Karratha WA. I’ve been a member on both sides of the ditch."
Martina - Martinborugh, NZ
"I joined DediKate during Move for Mental Health week which gave me the motivation to get back in to exercise and has transformed my mental health!! I love how you can pick and choose different workouts if you need a quick pick me up or a long relaxing session. I look forward to continuing to improve my fitness and strength with DediKate Rural!"
Rosie - Wakefield, NZ
"I have been a DediKate member for years, with different levels of commitment as time has gone on, but I love that I continue to get motivational emails and challenges to uplift me when I am in a funk! I am looking forward to the DediKate Rural challenge connecting me with likeminded people, taking my much improved fitness and strength to the next level and to falling back in love with myself."
Sarah - NSW
“'I have been a DediKate member for a while now, I am so thankful for DediKate and how it has been able to support my fitness journey living remotely. It means so much to me, and I know to so many other women!! I am excited to get started on DediKate Rural and to also support other rural and regional women to keep active!"
FAQs
I don't live rurally, can I still do the challenge?
DediKate Rural is for everyone! Wherever you're based you can take part!
What types of workouts are included in the plan?
There are a variety of workouts which include HIIT training, weight training, pilates and yoga. Follow the plan or choose your own!
How long is the challenge?
This challenge is 8 weeks! You will workout 4-5 times a week depending on what you choose.
Can I do DediKate Rural Mini if Pregnant or Postpartum
Yes you can! Use the blank planner, and do DediKate Rural Mini alongside DediKate Baby (pregnancy) or DediKate Glow (postpartum). You'll find these all on DediKate as part of your membership.
Is DediKate Rural Mini open to both NZ and Australia?
It sure is! From the Aussie Outback to the NZ High Country, and everywhere in between! There are even prizes to be won from both Australian and New Zealand rural brands!
Do I need equipment?
Nope! If you DON'T have Dumbbells, simply select the workouts with no equipment on the Mini Planner. All you need is a small space to workout and either a phone, tablet or laptop.
IF you want to do workouts with weights, you will need:
- 1 set of Dumbbells, 1-4kgs+
- 1 set of Dumbbells, 4-10kgs+
- Swiss Ball (can make do without)
- Resistance bands (optional)
And for some fun, our favourite non-essentials include earphones and a set of Resistance Bands! Get them HERE!
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 our awesome Rural businesses!
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.
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!
What you need:
If you DON'T have Dumbbells, simply select the workouts with no equipment on the Mini Planner. All you need is a small space to workout and either a phone, tablet or laptop.
IF you want to do workouts with weights, you will need:
- 1 set of Dumbbells, 1-3kgs
- 1 set of Dumbbells, 4-10kgs
- Swiss Ball (can make do without)
- Resistance bands (optional)
And for some fun, our favourite non-essentials include earphones and a set of Resistance Bands! Get them HERE!
DediKate Features
Short and Effective
Our workouts are 10-40 minutes so you can fit them into your busy life!
Workouts for ALL Levels
Online workouts for women ranging 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.
Anywhere, Anytime
DediKate is designed to fit into your lifestyle, so you can workout whenever or wherever you are.
100's of Healthy Recipes
From healthy dinners to a snack on-the-go, we share fresh and easy recipes every week.
Meet some of the Team
DediKate has an amazing team of engaging, knowledge and relatable Fitness Trainers, Pilates and Yoga Instrustors and a Nutritionist. We are all focused on helping you to lead a balanced healthy lifestyle.
Kate Ivey - Founder, CEO and Trainer
Founder and Trainer
Bachelor of Physical Education, Scholarship in Exercise Prescription, Bachelor of Science in Psychology, Certificate in Food and Nutrition, Level 4 Freestyle Group Exercise and Level 3 Circuit Training.
Founder and CEO of Kate Ivey Fitness and DediKate, Kate is passionate about helping women to be successful with their health and fitness, while maintaining balance. She started DediKate to help busy Kiwi women like herself to lead positive, healthy and fitness-filled lives.
Areas of Focus:
- Strength, HIIT and Cardio Workouts
- Exercise Psychology
- Lifestyle and Motivation
Anna McDermid
Certificate in Exercise Level 3 and 4, Certificate in Group Fitness Level 3
Anna is a passionate fitness trainer, who at DediKate specialises in HIIT and Strength. She is also a keen runner and loves getting out in nature. Anna loves motivating women to be at their best and to push themselves in a realistic way. Anna has two gorgeous children and lives in the Blenheim.
Areas of Focus:
- Functional Fitness
- HIIT and Strength Workouts
- Balanced Lifestyle
Nic Sandland
HIIT + Strength Trainer
Certificate III & IV in Fitness, Bachelor in Dance Performance (first year), Certificate IV in Dance, Strength & Conditioning (ASCA), Pre & Post Natal, STOTT PILATES reformer, BARRE instructor, Punch fit level 1 & Kettlebell level 1.
Despite being a city girl at heart, Nic fell in love with her local community in Jamestown, South Australia where she moved for her farming husband. Nic then discovered a particular passion for training and helping women in rural areas and launched NicFit Training, a PT and group fitness studio in 2019, which has since expanded into a member-based gym.
Areas of Focus:
- Strength & Conditioning
- Pre & Postnatal Training
- Rehabilitation Post Injury
Phillipa Moloney
Pilates Instructor
Certificate IV in Pilates Matwork & Reformer
Phillipa is a born and bred country girl. Raised on a cattle station in Longreach, Western Queensland she has always been a bush girl with a huge love for health and fitness. Despite her love for horses and cattle, she found herself drawn to the fitness and health industry. Phillipa is incredibly passionate about not only the physical and athletic benefits of staying fit in the bush but also the incredible mental clarity and self accomplishment it provides. "Whether it be a 20 minute walk up the local dirt road or a trip into the Pilates studio whilst doing the weekly grocery run; I just want rural women to look after their health and feel GOOD."
Areas of Focus:
- Pilates
- Strength
- Mobility
Types of Workouts
Choose a workout from our wide variety of options, or follow the planner or workout of the day. There is something for everyone!
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 Training
Our HIIT workouts are designed to be a short and 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 on your body.
Yoga & Pilates
Designed to help you centre your mind and body, strengthen, tone and improve your flexibility, muscle balance and control.
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.
Pregnancy & Postpartum
We have workouts designed by qualified and experienced pregnancy and postnatal specialists and women's health physio's. So you can move your body effectively, knowing it is safe.
