Hartbeespoort - Lisinda Jansen Biokineticist

09/07/2025

How great is this?

Not sure if you are making the cut?

Not sure 🤔 how to measure waist circumference📏?

Follow these easy guidelines (picture included for interpretation of results):

To measure waist circumference according to ACSM, you should locate the midpoint between the lowest rib and the iliac crest (top of the hip bone), then wrap a tape measure snugly around the waist at that point, ensuring it's parallel to the floor and take the measurement after a normal exhale.

Here's a more detailed breakdown: 📖

Locate anatomical landmarks: 🌍
Find the bottom of your rib cage and the top of your hip bone (iliac crest).

Find the midpoint: 🧠
Mentally divide the distance between these two points and mark the spot, which should be roughly in line with your belly button.

Wrap the tape measure: ⭕️
Place the tape measure around your waist at the marked midpoint.

Ensure proper positioning: 👀
The tape should be snug but not compressing the skin, and it should be parallel to the floor.

Breathe normally: 💨
Take the measurement after a normal exhale.

Record the measurement: 1️⃣
Note the measurement to the nearest 0.1 cm or 0.1 inch.

Repeat for accuracy: 📐 📐
It's recommended to take two measurements and average them if they differ by more than 0.5 cm.

The ACSM (American College of Sports Medicine) recommends this method for consistency and to minimize variability in measurements. This approach is considered a reliable indicator of abdominal fat distribution and can be used to assess cardiometabolic risk.





Get moving run 🏃🏼

24/06/2025

Exercise as medicine 💊
Wonderful and empowering news 🫶🏻

🚨 Tailored exercise medicine may prolong life in patients with cancer ✅

NEW summarises this recent study with the 🔑 ⬇️

Blog 👉 https://bit.ly/3HKZMvj

19/06/2025

Do you struggle to get a good night's sleep? Maybe this podcast is for you!
Many people find it hard to wind down and get the rest they need. If you're one of them the this podcast could be exactly what you need!

ZOE Podcast
https://podcasts.apple.com/za/podcast/zoe-science-nutrition/id1611216298?i=1000713239655

17/06/2025

Exactly what biokinetics try to achieve...Life Through Movement 🏃🏼

If you want to move well later, move more now.
Stillness feels safe—until it becomes a trap.

15/06/2025

To all the Fathers out there: "We love you" 🥰

means a lot of different things to different people ❤️

Remember to reach out if you're struggling

01/06/2025

Think va**ng is a safe alternative to smoking? Think again. On World No To***co Day, SA Heart warns that e-cigarettes still pose serious risks to your heart, with chemicals like ni****ne increasing blood pressure, causing inflammation, and raising the risk of heart attacks. In South Africa, where va**ng is on the rise among youth, this is a growing concern—studies show va**rs have a 34% higher risk of heart disease compared to non-users. Let’s spread the word: quitting all forms of to***co is the best way to protect your heart.

***co

20/05/2025

“You are not a victim of your circumstances. 💪🏻You are the architect of your mind 🧠 , and you have the power to change your story 📖 . Thoughts are real. 🤔

They have weight, shape, and influence. Choose the ones that build you. Trust yourself.”

From The Dr. Leaf Show: When to Stay, When to Go: How to Navigate Hard Life Decisions, 30 Apr 2025
https://podcasts.apple.com/za/podcast/the-dr-leaf-show/id1334767397?i=1000705511519&r=1179
This material may be protected by copyright.

💪🏻

Podcast Episode · The Dr. Leaf Show · 30/04/2025 · 21m

16/05/2025

Biokinetics SA

11/05/2025

🫶🏻If you want to change the world - go home and love your family🫶🏻

Happy Mother's Day 👩

04/05/2025

This article has hit on a crucial point! It's definitely a common scenario to see people focusing heavily on cardio while neglecting strength training, and unfortunately, this imbalance can often lead to injuries.

Think of it like building a house. Cardio is like working on the plumbing and electrical systems (essential for the house to function), but strength training is like building the strong foundation and frame. Without that solid structure, the house is more likely to become unstable and eventually experience problems.
Similarly, our bodies need a good foundation of muscle strength to support our joints and movements during any type of physical activity, including cardio. When we do excessive cardio without adequate strength, the muscles around our joints can become fatigued and less able to stabilize them, increasing the risk of strains, sprains, and other injuries.

Plus, strength training offers so many other benefits that complement cardio, such as:

* Improved bone density: 🦴
Reducing the risk of fractures.

* Increased metabolism: 🏎️
Helping with weight management.

* Enhanced functional fitness: 💪🏻
Making everyday activities easier.

* Better balance and coordination:⚖️
Lowering the risk of falls.

It really highlights the importance of a well-rounded fitness routine that incorporates both cardiovascular exercise and strength training for overall health, injury prevention, and long-term well-being. It's all about finding that sweet spot and creating a balanced approach!

Cardio is great for heart health, but muscle is the secret weapon for aging well.

More women are recognizing that strength training does more than “sculpt,” it protects metabolism, preserves bone density, and builds resilience for life.

02/05/2025

You don't have to be great to start but you have to start to be great ✨🙌🏻✨🙌🏻✨

Excellent picture about motivation vs discipline 💪🏻

According to Susan Fowler (Why motivating people doesn't work and what does)

The 3 main reasons for people to stay motivated:

Autonomy: 🙋🏼‍♀️
The perception that we have a choice and made this through our own volition.

Relatedness: 🧑🏼‍⚕️
Our need to care or be cared about by others.

Competence: 💪🏻
The feeling of being effective at meeting everyday challenges and that we have a sense of growth and are flourishing.

14/02/2025

May your day be filled with Love for everyone around you 🫶🏻