Melissa Mclaren Biokineticist

09/07/2025

08/07/2025

All the ways a Biokineticist can help you. If you have one of these - and often we see people managing a combination of injuries and conditions.
There is always a way for you to move and feel better, when you know how.

Available at
- Sitari Country Estate
- Croydon Vineyard Estate
- De Velde Lifestyle Estate
- At your home

20/01/2025

This one needs a spot on the grid.... Yesterday I ran the furthest I have ever run before!

Picked an amazing scenic route of the Bay2Bay. A 30km run from Camps Bay to Hout Bay and back.

And it was tough! Definitely could have trained better, but overall actually a really manageable route. Easy start to warm up, gradual climb which although long is very doable. Awesome decent down Suikerbossie - a few extra kms and turn around in Hout Bay.
Then back UP 🙈 OMW. The hardest part.
But once back at the top of Suikerbossie it's an 'easy' decent back to Camps Bay.

Have to thank my running partner from for rubber arming/bullying me into entering with her.
And for all the weekend chats on our long runs. And obviously the race day push as well - I was definitely keeping up with you yesterday 👟👟

I'm no speed demon. But happy with my 3:29 finish time.
Also happy to make it through injury free.

Take aways from the experience:
Something is better than nothing, and will always add up in the end.
Find some people to do the hard things with you.
Fit it into your schedule by making it a lifestyle.

17/10/2024

This is what I spent the day learning about. Very insightful speakers detailing the benefits those undergoing cancer treatment find with incorporating exercise. As well as some interesting case studies on how cancer can present as a sports injury - and when to seek further investigation into the symptoms.

08/10/2024

Can't make it to the gym during the week - book for your rehab on a Saturday morning.

Also able to do your Vitality tests before the rush last minute at the end of the year 🙂

Message the practice for further information and availability - 0835009647
info@melissamclarenbiokinetics.co.za

27/08/2024

The "Spring to Success" 6-Week program is designed to help you achieve your health and wellness goals with a balanced approach to exercise and nutrition. Over the next six weeks, you'll receive expert guidance and support from a Biokineticist and a Dietitian to learn effective movement for you and learn healthy diet habits.

The program includes:
- Assessment at start and end
- Weekly group classes (in-person)
- Weekly online education from a dietitian including healthy eating tips, tricks from meal prep, how to plan your meals and meal timing.
- Exciting healthy spring recipes
- Online support and guidance from your dietitian and bio

Make contact with us if you need more info
083 500 9647

16/02/2024

Sharon came to the practice to help with the pain she was having in her shoulder. She is a very strong and active lady, and has been that way her whole life. After the assessment we started treating her bicep tendon as the culprit for her pain.
But took a multi-angle approach and had to do some posture correction as well to offload the anterior aspect of the shoulder region. Together with this we included a specific tendon protocol, normally used in the leg – which made a great impact on her pain. And she was able to start incorporating her normal HIIT sessions back into her routine within a few weeks.
Rehabilitation professionals are able to take the latest science backed research, together with experience and your results to get you to your goals.
Instead of googling and wasting precious time, find a biokineticist to do a proper investigation into your pain to move forward from the start.

16/02/2024

I tried a while ago to do this.... and it didn't go very well 😆 So let's try it again!
This time I plan to be more consistent - sending updates backed by the research on fitness and health. As well as a few practice updates along the way. And maybe some personal bits and pieces thrown in there as well.

If you would like to read the latest (attempt 2) at the Newsletter, find it here: https://mailchi.mp/97aceb1f46a5/welcome-to-our-newsletter

Feel free to share, or subscribe

Chat soon, Melissa

15/02/2024

What is a healthy lifestyle? And do you have one?

Everyone has their own schedules, fitness levels, medical conditions, dietary habits, sleep patterns, stress, etc. etc. to manage and consider.
But when it comes down to it, there are guidelines backed by research to guide us towards the optimal ranges and levels for good health.

It can become overwhelming to try and follow them all to the T. But not only that, to make huge changes to everything all at once (if you are not currently following any healthy lifestyle guidelines).

So what would my advice be then??
Make some small manageable changes. Stick to those. And once they are habit and second nature - then add some more. And keep challenging yourself little by little to improve different aspects of your health.

Pick the lowest hanging fruit - and the easiest change. Or one big change that will make the most impact.

Biokineticists are the exercise professionals. Exercise is proven to impact a range of health metrics. So if you need advice on your routine for your health, injury, chronic disease or function - make contact.
We can also help manage the full spectrum of your health with advice on referrals should it be in your best interest.

So make some changes for the better. Start today!
Comment below with what your will look at improving first.

04/10/2023

Why you still need cardio....
If you follow a lot of health, wellness or fitness type pages then you would have noticed a push to include more strength training. And a little bit of 'anti-cardio' type of talk.
Here are some reasons why you still need cardio:
🏃‍♂️ HEALTH
🏃‍♂️ Improve cardiovascular fitness (this one seems pretty obvious). Longer durations of lower intensity increase the heart and vascular systems ability to function well.
🏃‍♂️ It's the type of exercise you enjoy doing!
🏃‍♂️ Longer, lower intensity cardio improves lipids profile (cholesterol)
🏃‍♂️ You need that fitness to be able to participate in life. Can you walk up a flight of stairs? Can you play with your kids/grandkids?

⭐️20 minutes a day is all you need (continuous effort) to get started.
⭐️Work at an effort or 5-6/10 (you should be able to still talk to a friend, but may be a little breathless)
⭐️ Walking, jogging, skipping, cycling, swimming
⭐️ Additionally - bouts of activity throughout the day (up that step count) in addition to daily training sessions

27/09/2023

Deborah found the practice on her own after suffering a mild stroke (L side affected). She needed to improve her function and her health (as she is a type 2 diabetic). She was also experiencing knee pain in addition to the stiffness and lack of range at her shoulder.
Making ‘just going out for a walk’ or ‘start exercising’ a little tricky – as a number of adjustments needed to be made to her program as well as monitoring relating to her cardiovascular risk.
Deborah started her rehab, had some improvements, and then left the practice. But came back and tried again a couple of times from there (for various reasons).

The last time was the treat. She was dedicated to her plan, and we were able to progress her exercises appropriately. And we were able to improve her health status, function as well as overall improved weight control in conjunction with her dietician. Her chronic medications were adjusted along the way as well as my favourite comment – “ I realised when I had to get out of my chair that I did not need to pull myself up, and my legs were strong enough for me to get up on my own.”
Deborah came to the practice the last time to focus on weight loss. Which we did -but included exercises to improve her function as well – this helps to be more active in general, and aid the weight loss.

Biokineticists able to blend your goals, with our assessment of what you need.
If this story resonates with you or somebody you know, make contact with your bio or share this story.

15/08/2023

Ladies - if you had not heard or seen already - there is a lot of talk going around about how your hormones will affect your training. And how to change your exercise plan over the month according to the phase you are in within that cycle.
And YES your hormones absolutely do affect how you feel and train over the course of the month.
BUT you don't have to sit and rest for 2 weeks out of the 4. Some suggestions>

1. Start tracking your cycle. There are plenty of apps for this. Use it to figure out the trends FOR YOU.

2. Don't overthink it. Training principles remain. If you rest for 2 weeks out of every month you won't achieve the results you are looking for.

3. Work with the hormone fluctuations and the trends you pick up for your own body. Push when you have more energy. Rest if you experience cramps or heavy bleeding. But otherwise if you feel fine, then keep training.

4. Training follows cyclical patterns as well. You could link this to your hormonal cycle - put your deload week in the week where you experience the most fatigue.

5. The first 2 weeks will be easier to see gains for your work. The second 2 you may feel less on top of your workouts. Remember to keep the consistency, as there is a reason for this. Fuel your body better for recovery & performance. You are not broken, don't give up.

6. Most research says there is no impact on 'performance'. Training & performing are different. Many female athletes have put out strong performances & PBs at all phases of their cycles. There is always a mental aspect to racing & competing as well.

7. Education will allow you to perform better. Higher injury risk phase - do a better warm up. More sensitivity to temperature - wear more suitable clothing, do an indoor session. Better muscle activation - learn a new movement skill.

So in the end - there are definitely differences between men & women. And we need to be mindful of these. As women we often blame a lack of effort for dips in training. So start tracking and learn how your body reacts to hormone fluctuations, nutrition and training load.