Hartbeespoort - Lisinda Jansen Biokineticist

14/05/2026

Amen! Iets die moeite werd om na te kyk en luister 🥰

10/05/2026

Happy Mother's day to all the Wonderful Mothers out there...we see you ✨

This Mother’s Day, on behalf of hardworking, multifaceted moms everywhere and American Greetings (a company built on meaningful connections), Mullen Lowe US ...

03/05/2026

✨Vitality Members✨

How did you do last night with your sleep?

How to improve your sleep 😴 tip 🕵️ no. 1:

Coffee ☕️

Coffee ☕️ disrupts sleep by blocking adenosine receptors, which promotes alertness and delays sleep onset, reduces total sleep time, and diminishes deep, restorative sleep.

🤩Caffeine has a half-life of 3–5 hours, meaning it stays in the system long after consumption, with peak levels within 30–60 minutes.

✨To maintain sleep quality, it is recommended to stop consuming caffeine in the early afternoon.

🤛🏻Key Impacts of Coffee on Sleep:

😴 Reduced Sleep Quality:
Caffeine decreases deep, slow-wave sleep (stages N2 and N3), leading to less refreshing sleep.

😱Insomnia & Latency: Consuming caffeine, even 6 hours before bed, can significantly disrupt sleep and increase the time it takes to fall asleep.

🕰️ Habitual Dependence:
Regular, high consumption can lead to reliance, requiring more caffeine to achieve the same alertness, while still disrupting sleep quality.

🏃🏼 Metabolism Factors:
Caffeine sensitivity varies by individual, largely due to genetics and metabolism, meaning some are more affected by late-day coffee than others.

🕵️ Tips for Managing Coffee and Sleep:

1️⃣Afternoon Cutoff:
Avoid coffee, tea, and energy drinks in the late afternoon and evening.

2️⃣Limit Daily Intake: Stay within 300 mg to 400 mg of caffeine per day.

3️⃣Wait to Wake Up:
Avoid drinking coffee immediately upon waking; wait 60–90 minutes to allow natural cortisol levels to rise.

4️⃣Watch for Hidden Caffeine:
Remember that sodas, chocolate, and energy drinks also contribute to total daily intake.

Don't get me wrong 😑 I love 🥰 my cup of coffee ☕️ but these 👆🏻 tips can really help improve your sleep!

Check back in tomorrow for some other tips on sleep hygiene 🪥🫶🏻

02/05/2026

🤩Very Good news 🤩
Vitality is now giving points for sleeping well 🫶🏼 🛌

Time to activate your sleep score 💪🏻 and earn some miles or coffee to keep you awake 🤣🤣🤣🫠

01/05/2026

This Infograph is exactly why so many kids end up with injuries most of the 80's year group only experience now😂!

Always incorporate a dynamic warm-up and static cool down after all training and competition.

Coaches and parents: please start educating the children on proper form, basic landing, jumping, squatting, lunges, running, push-ups and balance techniques.

Tip of the day:
Make fitness part of your warm-up...best and most specific fitness for most sport is HIIT.

After that use 5 minutes for own body strengthening:
10 exercises done for 30s each = 5 min 🤩
Simple Example of Full body protocol:
1. Thighs front (Quads)- squats
2. Chest - push-ups
3. Thighs back (Hamstrings & glutes) - Bridge
4. Shoulders & upper back - seated rows with T-band
5. Glutes & balance - 747
6. Shoulder & upper back - T-band lateral raises
7. Inner thighs - Ball knee squeezes
8. Lower back - Alternating arm and legs on all fours
9. Calves - Standing Calve Raises
10. Stomach (abdominals) - Cruches

For more info or help be sure to contact your nearest Biokineticist to assist in program prescription or some cool new ideas 💡

Youth coaches, what worked 20 years ago does not work today!

What does the graph above means for youth coaching? Teaching only sport-specific skills will not be enough to compensate this lack of movement. Therefore new tasks should be integrated into young athletes training.

The first task:
Enhance movement literacy.

Children today need to relearn how to:
• run, jump, land
• balance, roll, change direction
• coordinate their bodies in space

Before sport, comes movement competence. 

The second task:
Develop the athletic base.

Sport-specific skills should be built on:
• Coordination
• Strength
• Speed
• Explosiveness

Without this base, performance potential is limited. 

The third task:
Create environments that encourage movement.

Not just instruction, but exploration:
• Move
• Explore
• Discover 
• Enjoy

Because long-term development starts with engagement.

Today for a youth coach it is not enough to teach the technical and tactical aspects of sports. Enhancing movement literacy, developing motor abilities, creating fun and enjoyable environment are the tasks necessary to build the base for sport-specific skills and athletes performance.

28/03/2026

My kinders wonder gereeld hoekom v**e mense? Ja dit ruik lekker...maar wat maak dat hulle v**e? En wat is die verskil tussen si*****te en v**es? Wel hier is dit 👇🏻

27/03/2026

Had the privilege to represent Basa (Biokinetic Association of South Africa) at High School Hartbeespoort...met some of the most amazing people with such good manners and most of all eager to learn and understand the world around them 🫶🏻

A Biokineticist is a clinical exercise specialist focused on enhancing health, wellness, and quality of life through tailored movement and exercise prescription.

Registered with the HPCSA, they specialise in final-phase rehabilitation for orthopaedic injuries, chronic disease management (e.g., diabetes, hypertension), and performance enhancement, utilising evidence-based exercise as medicine.

Core Components of the Scope of Practice:

Evaluation and Assessment:
Measuring body posture, posture-related gait, body composition, blood pressure, glucose levels, heart rate, fitness, muscle strength, endurance, power, and flexibility.

Orthopaedic Rehabilitation:
Providing rehabilitation for acute or chronic musculoskeletal injuries, including joint pain, tendon injuries, and post-operative recovery.

Chronic Disease Management:
Developing exercise programs for conditions such as diabetes, Parkinson’s, stroke, cardiovascular disease, and cancer recovery.

Performance Enhancement:
Improving functional movement and physical capacity for athletes and the general population.

Health Promotion:
Utilising exercise as a preventative measure against chronic, hypokinetic diseases.

Specific Techniques: Involves scientific exercise prescription.

Common Environments of Practice:
Private Practices.
Corporate Wellness Centres.
Hospital and Rehabilitation Centres.
Professional Sport and High-Performance Centres.

Biokinetics is considered the final phase of rehabilitation, bridge-building between functional therapy and daily living or sporting activity.

19/03/2026

Wow just when I thought I have seen everything 😀

If you are in need of butter...make sure to line up for Om die Dam this weekend in Hartbeespoort 💪🏻

This new running trend sounds fake but it’s actually real 🤯

Some runners are now putting cream and salt inside sealed bags, throwing them in their backpacks, and going for a run. After a few miles of bouncing around, the shaking turns the cream into butter. Yes, real butter. The idea is simple. You train and make food at the same time.

The trend started on social media and quickly went viral, with people calling it churning and burning. The longer you run, the more the cream gets shaken, and by the time the workout is over, you have homemade butter ready to eat. Some runners say it makes training more fun, others just enjoy the absurdity of it.

It sounds ridiculous, but it also shows how far fitness culture is willing to go to stay entertaining. When workouts start feeling boring, people look for new ways to make them interesting, even if that means turning a long run into a cooking experiment.

At this point, the real question is not why people are doing this. The real question is what strange fitness trend will come next.

17/03/2026

🌳 GREEN EXERCISE 🌲
(Check out this beautiful view on my morning walk/run & spot my cute little friend)
..is any physical activity performed in a natural, outdoor environment.
It combines the physical benefits of movement with the restorative power of nature, such as parks, forests, or coastal areas.

✨Key Benefits✨
Research suggests that exercising in nature provides a "synergistic" boost to health that indoor workouts cannot match.

🧠 Mental Health 🧠
Significant improvements in mood and self-esteem can occur in as little as five minutes. It is particularly effective at reducing stress, anxiety, and depression.

💪🏻 Physical Gains 💪🏻
Outdoor terrain often challenges more muscle groups than flat gym surfaces, and exposure to sunlight helps maintain healthy Vitamin D levels.

😃 Perception of Effort 🥱
People often perceive outdoor exercise as being "easier" than the same activity indoors, which can lead to longer or more frequent workouts.

👇🏻 Common Examples 👇🏻

🚶 Low Intensity: Brisk walking, gardening, or birdwatching.

🏔️ Moderate to Vigorous: Hiking, trail running, cycling, or kayaking.

🧘 Mindful Practices: Outdoor yoga or Tai Chi.

🐕 Recreational: Playing frisbee, golf, or group sports in a park

16/03/2026

Celebrate your healthy, functioning body 🫶🏻
As a Biokineticist we work with a lot of injured or disabled people who sometimes wish they were able to do more and then I often see people take their health for granted 🥹

22/01/2026

Hy kan jou finansies vermenigvuldig: ‘God wat saad voorsien aan die saaier… sal ook aan julle saad gee en dit laat toeneem en die vrugte van julle goedhartigheid lieflik laat groei’ (2 Korintiërs 9:10 NLV). Thank you God 🫶🏻

💛 A MESSAGE OF GRATITUDE FROM HARTIES FM & THE BOTHA FAMILY 💛

On behalf of the Botha family, Harties FM would like to express our deepest gratitude.

Firstly, we want to thank our Heavenly Father for His grace, mercy, and provision during this incredibly difficult time. 🙏

Secondly, to every single one of you in the Harties FM family who prayed, shared, donated, and sent messages of support, THANK YOU. 💛

Because of your love and generosity, the financial goal was reached in record time. With donations paid into the Trust account, the BackaBuddy target could be lowered to R130,000.

The Botha family is truly overwhelmed and blown away by the outpouring of love, the prayers, messages, calls, and donations. It means more than words can express.

Update:
The family will be seeing the doctor this morning to get more details on what time the procedure will take place today.

🙏 Please continue to pray with us for:
✅ a successful procedure
✅ wisdom for the medical team
✅ strength for the family
✅ and a speedy, full recovery for young HW

Thank you for standing together, this is truly what family looks like. 💛

゚