Nicolien Meyer Biokineticist

Last week’s balance challenge was on the floor... but if you nailed that one, it’s time to level up! 👣🔥

Try the same challenge on a pillow or balance pad and see how much harder your body has to work to stay stable.

Balance isn't just about standing on one leg — it's about coordination, control, and injury prevention.

🦴 Bone density decreases by up to 20% after menopause.
💪🏻 Muscle mass is lost at a rate of 3-8% per decade starting at 30 years old.
🚺Women are twice as likely as men to fracture a hip after 65.

Sit to stand: 10 reps, 3 sets: 3 times a week (add load)
Carry: 60 seconds x 4 sets (load heavy enough that you can’t go further than 60seconds)
Single leg stand (eyes closed): 3 attempts per side.
Hang: 3 sets 3 times per week, body weight (see if you can hang a little longer each time)
Floor get up: 1-2 times a week: attempt a few.

POV: your balance is better than your excuses 👀

Try this balance progression to challenge your stability, coordination, and core control. Hold each progression for 1 Minute per leg👏

Balance training is about more than just standing still — it improves joint stability, injury prevention, body awareness, and overall movement control 🧠💪
Start where you are and progress when it feels easy ✨

Momstrong 💪🏻🩷

Come join us for a class. Bring your little one(s) x

Tuesdays 9 am
MTVE crosfit gym

Cold weather can make muscles and joints feel stiffer, which is why warm-ups and recovery become even more important during winter ❄️
A proper warm-up helps:
✔️ Increase blood flow
✔️ Improve mobility and flexibility
✔️ Prepare muscles for movement
✔️ Reduce injury risk

And recovery is just as important:
✔️ Reduces post-training stiffness
✔️ Supports muscle recovery
✔️ Helps maintain mobility and performance

Winter training doesn’t mean pushing harder — it means preparing your body properly 💪

Low-lisk and uncomplicated pregnant women can, and SHOULD, strength train throughout their pregnancy

There is no link between weight lifting and miscarriage, small baby weight or pre-term birth or labour.

Instead there are a myriad of benefits:
🩷improved ease of natural birth
🩷improved recovery after birth
🩷decreased rates of pregnancy complications
🩷decreased risk of pregnancy diabetes, high blood pressure or exessive weight gain

Sometimes women just need a bit of guidance in what they can do, or how. But telling them to “walk” and “don’t exercise at all” is doing them an injustice, when proper exercise training offers so many benefits. Even more than listed above

Btge role of Bios in Womenshealth 🩷