How Johannesburg South’s woman lost 50kg, became personal trainer and black belt

Johannesburg South’s Marisa Rosa (43) is living proof that it is never too late to turn your life around. After struggling with obesity and pre-diabetes for years, Marisa has spent the past 14 years transforming her health.

Today, she is a certified personal trainer and 3rd Dan black belt, sharing her journey to inspire others to take control of their well-being, no matter where they are starting from.

A childhood of movement and a sudden setback

Marisa grew up in a Portuguese home where food was always central. “Growing up, I always maintained an athletic build, competing and playing every sport and activity I could, the most life-changing being karate. I never struggled with my weight as a child,” she said.

At 15, she was on track for a future in athletics, having earned half colours in javelin, but an accident changed everything. “I tripped on a packet with glass bottles and opened up my knee, needing around 30 stitches,” she explained.

“That was the start of a different life for me. My mindset was not strong enough at the time to pull myself out of that setback and I started moving into a sedentary lifestyle.”

At 18, she began a career in game ranging and moved to the Kruger Park to study and work. Being far from home for the first time and without her mother’s cooking, she started gaining weight.

“By 2008, I had gone from a healthy 50kg all the way up to 110kg, more than double my original body weight,” she said. “I would binge for days on fast food, Coca-Cola and takeaways, then go without food for 24 hours at a time, sometimes for weeks. My body was extremely unhappy with me.”

The turning point and power of mentorship

Though she tried gyms over the years, she struggled to stay consistent until 2014. In the meantime, her health continued to decline.

“I was struggling with low energy levels, mood dips and cravings,” said Marisa. Her mother insisted she get blood tests, which proved life-saving.

“I was diagnosed as pre-diabetic, right on the cusp. I have a morbid fear of needles and decided that day there was no way I was going to inject myself every day. That was the catalyst for change back in 2008.”

Marisa credits two major influences in her transformation. The first was her mother, Dina, who supported her every step of the way. “From the very beginning, my mom was always by my side. She went with me to every appointment, every coach and every doctor’s visit. She has always been my cheerleader,” she said. Dina even helped with cooking and shopping to support Marisa’s new lifestyle.

In 2014, Marisa met her second major influence, sensei Sandra Louw. “I started her ladies’ fitness classes straight away because of her high energy and positive outlook on life,” she said.

“Being from a karate background, I had always heard her name being spoken, so I was excited to meet her and train at her club.” After a 22-year break from karate, sensei Sandra encouraged Marisa to return. “She was constantly pushing me to be better. She still does to this day.” With Sandra’s guidance, Marisa lost the final 20kg and reached 60kg.

A sustainable lifestyle and helping others

Her weight loss journey was not quick. It took 14 years to go from 110kg to her goal weight of 58kg, which she finally reached in 2022. “Today I am proud to say that I have maintained my weight for three years, proving that healthy weight loss can be sustainable, but it cannot happen overnight,” she said.

For Marisa, nutrition was the most important factor. “There were thousands of times I would have preferred to eat a pizza instead of my home-cooked meal of something like beef strips and wholewheat spaghetti, so I had to keep my goal in mind.”

She also faced significant mental and emotional challenges. “There were a lot of personal demons I had to conquer to make it here, and that is why I now help people overcome their own struggles to achieve their goals.”

Staying motivated was tough. “It is like the saying from the movie Rocky: it is not about how many times you get knocked down, it is about how many times you can get up and keep fighting.”

Marisa is now a certified personal trainer and a 3rd Dan black belt, teaching karate classes to students as young as three and training clients from corporate backgrounds to medical professionals at Sandra Louw Karate.

She believes her difficult journey was necessary. “I believe wholeheartedly that I was made to go through the journey of picking up a large amount of weight and then losing it so that I would be able to help others who struggle.”

In 2022, she launched her business, Weight Management Solutions, offering personalised menus, shopping lists and ongoing support. Today, it has grown into a full platform that helps people of all ages, not just those looking to lose weight.

“I also work with people who want to learn how to eat healthily or who are underweight and need to gain weight. I simplify all the confusing health advice out there.”

Her philosophy is summed up in her business slogan: Independent Longevity. “I am not in the business of quick weight loss that will just bounce back. I am in the business of changing the body and the lifestyle, one day at a time.”

Her best advice is simple: “Just do it. Do not wait until you feel like doing it. Do not base such an important decision as your health and fitness on one day. Just do it.”

Marisa hopes to show that no matter how long the road may be, it is never too late to take the first step towards a healthier, more empowered life.