Thaba Hill - Pty Ltd

Thaba Hill - Pty Ltd Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Thaba Hill - Pty Ltd, Health & Wellness Website, Plot 50360, Promed House, Fairground, Gaborone.

We provide the following services:

CORRECTIVE EXERCISE THERAPY: to help alleviate muscle and joint pain and improve movement capabilities
ADVICE on posture correction
GUIDANCE with adherence to exercises as recommended by medical professionals or physiotherapists
ASSISTANCE in returning to gym exercises, post-injury or medical condition

Friday Fun Fitness Fact!Yes that's 👆🏻 true! The following main muscle groups help us walk:Quadriceps Hamstrings GlutesCa...
11/09/2026

Friday Fun Fitness Fact!

Yes that's 👆🏻 true!

The following main muscle groups help us walk:

Quadriceps
Hamstrings
Glutes
Calves
Shin muscles
Abdominals
Back muscles
Shoulders and Arms

Aren't our bodies fascinating and fabulous?

I hope you are working ALL those muscles, people!

Have a fit, healthy and happy weekend!

Bron

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Wednesday Winner!This is a picture taken when I went up Table Mountain in Cape Town, South Africa, with my family. Altho...
09/09/2026

Wednesday Winner!

This is a picture taken when I went up Table Mountain in Cape Town, South Africa, with my family.

Although we didn't climb the mountain - lol - my point here is we did get to the top via cable car.

Now..I am NOT suggesting that anyone take a shortcut with their exercise routine!

Conversely, I am encouraging you to keep going, no matter what and you will conquer that mountain. The view at top is so worth it when you reach there, and you will celebrate how far you have come.

Small wins, every day will win the race! Set your goals, go for you dreams and keep going.

I'm cheering you on, all the way.

Happy day to you all! Keep climbing!

Bron

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Tummy Tueday!Thank you to "happyinkdoodles" page for the inspiration. Their caption was totally on point: 'Your fruit an...
08/09/2026

Tummy Tueday!

Thank you to "happyinkdoodles" page for the inspiration. Their caption was totally on point: 'Your fruit and veggies are putting more effort into your fitness than you are'.

A gentle reminder to get your 5 a day fruit and veggies.

PS: it's strawberry season in our part of the world (my favourite!) - a great option to add to your post workout smoothie!

Have a fruitful - lol - workout day!

Bron

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Thankful Thursday!A little more insight into us and our Business. Teamwork is important and our Business was born in a t...
03/09/2026

Thankful Thursday!

A little more insight into us and our Business.

Teamwork is important and our Business was born in a time of uncertainty for our whole family.

Literally overnight we had to come up with a plan! It hasn't been easy but we are thankful for the challenges that have made us stronger.

We can testify that it's never easy to start over at (almost!) retirement age but we are excited for the journey we are on.

Today we give thanks for each other, everyone who has supported us along the way, our current and future clients, and all the blessings of the last few years.

Keep busy, keep your chin up, keep going! You're doing a great job and you've got this!

You deserve the best 👌🏻

Have a fit, fantastic day 😀

Julian and Bron Hill
(Directors - Thaba Hill (Pty) Ltd)

Welcome to Wednesday!A little insight into the journey that has led to the formation of Thaba Hill.Years ago when I did ...
02/09/2026

Welcome to Wednesday!

A little insight into the journey that has led to the formation of Thaba Hill.

Years ago when I did my first Personal Trainer qualification, my late Mum in Law gifted me this book. It is beautifully bound and a useful tool for Instructors and participants alike.

16 years later I refer back to it now and then. It was the start of building a career and a huge library of information.

Since then, I have gone on to do many other courses, finally specialising in Biomechanics in 2025.

The point here is: choose your path, choose your speciality and above all, the exercise plan that suits your lifestyle and life stage.

Have a beautiful and healthy day everyone!

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Timing Tuesday! Should you work out every day? Well, yes and no. Here are some answers to that question...WHY REST IS NE...
01/09/2026

Timing Tuesday!

Should you work out every day? Well, yes and no. Here are some answers to that question...

WHY REST IS NEEDED, AND NECESSARY:

Muscle repair: Muscles grow and repair themselves during rest, not during the actual workout.

Injury prevention: Pushing your body hard every day without a break can lead to overuse injuries, joint pain, and burnout.

Nervous system recovery: High-intensity training taxes your central nervous system, which needs time to recharge.

SAFE EXERCISE GUIDELINES:

Rest days: Aim for 3 to 5 days of structured strength or intense training per week, leaving space for recovery.

Active recovery: On your off days, choose light activities like walking, gentle yoga, or stretching.

Vary your routine: Avoid working the same muscle groups or doing high-intensity cardio every single day.

Have a great day everyone! 😄

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Monday Motivation!Good morning everyone and I hope you had a good weekend. A little push to start the week - literally! ...
31/08/2026

Monday Motivation!

Good morning everyone and I hope you had a good weekend.

A little push to start the week - literally!

Small, meaningful workouts of a reasonable length (not 5 minutes!), can add up to a lot, over a long period of time.

Consistency, determination and mindset are all important.

Have a productive and healthy day!

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Safe Saturday!The final area of Biomechanical assessment is the Head and Neck.Proper head and neck alignment keeps the e...
29/08/2026

Safe Saturday!

The final area of Biomechanical assessment is the Head and Neck.

Proper head and neck alignment keeps the ears stacked directly over the shoulders, reducing spinal stress and physical strain.

KEY FACTS ON HEAD AND NECK ALIGNMENT:

- Increased Head Weight: A normal head weighs 4 to 5 kgs, but bending forward at a 45-degree angle multiplies the pressure on the neck to roughly 22 kgs!

- Text Neck and Posture: Looking down at mobile devices deconditions neck and shoulder muscles, leading to chronic forward head posture (FHP).

- Breathing and Lung Capacity: Poor alignment and a forward-shifted head can compress the chest cavity and decrease vital lung capacity.

- Headaches and Pain: Misalignment strains the muscles at the base of the skull, frequently triggering tension headaches and neck stiffness.

- Long-Term Spinal Degeneration: Prolonged poor posture accelerates wear and tear, contributing to degenerative disc disease, arthritis, and loss of the natural cervical curve.

TIPS FOR BETTER ALIGNMENT:

- Ergonomics: Position computer screens so the top of the monitor is at eye level, and keep elbows bent at 90 degrees.

- Supportive Sleep: Use a cervical or orthopedic pillow to maintain the natural curve of your neck while resting.

- Corrective Exercises: Practice daily chin tucks to strengthen upper back and neck muscles.

Have a great weekend everyone 😀

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Friday Facts!Biomechanics assessment area number 4!Upper back and shoulders.Training your upper back and shoulders impro...
28/08/2026

Friday Facts!

Biomechanics assessment area number 4!

Upper back and shoulders.

Training your upper back and shoulders improves posture, prevents joint injury and build whole body pulling strength.

Benefits are, therefore:
- Strengthens weak upper back muscles caused by long hours of sitting and working at computers
- Relieve tension and strain on your neck and cervical spine
- Creates a stable base to improve pressing and heavy pulling movements

Top Exercises:
- Bent-over Rows: Targets lats, traps and rhomboids using barbells or dumbbells
- Lateral Raises: Isolates the side deltoids using light dumbbells
- Pull-ups/Chin-ups: Builds total upper back and lat power using bodyweight

Have a posture-aligned and strength filled day!! 😎

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Thinking Thursday! Our next area of Biomechanical assessment is the "lumbo-pelvic" area. This incorporates the lower bac...
27/08/2026

Thinking Thursday!

Our next area of Biomechanical assessment is the "lumbo-pelvic" area. This incorporates the lower back and hips.

Strong and mobile hips connect your upper and lower body, power your movements, and protect your knees and lower back from injury.

Key Fitness Facts About the Hips:

The Link Between Upper and Lower Body: Your hips act as the primary bridge for transferring force whether you walk, run, jump, or lift.

Power Origin: Explosive athletic movements like sprinting and jumping start at the hip joint, heavily driven by the gluteus maximus (the body's largest muscle).

Sitting Causes Tightness: Long hours of sitting shorten the hip flexors, leading to poor posture, tight hamstrings, and lower back pain.

Movement Preserves Joints: Gentle loading and regular exercise keep hip cartilage and bones strong. Staying active does not "wear out" your hips prematurely!

Best Exercises for Hip Health:

Glute Bridges: Strengthens the glutes and improves hip extension without placing heavy loads on the spine..

Clamshells: Targets the gluteus medius on the side of the hip to enhance pelvic stability and protect the knees.

Dynamic Leg Swings: Prepares the joint for a full range of motion before a workout.

Have a hip and happening day!

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Address

Plot 50360, Promed House, Fairground
Gaborone
3175

Opening Hours

Monday 09:00 - 16:00
Tuesday 09:00 - 16:00
Wednesday 09:00 - 16:00
Thursday 09:00 - 16:00
Friday 09:00 - 16:00

Telephone

+26772287477

Website

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