Nicolien Meyer Biokineticist

02/08/2026

27/07/2026

Resistance training is SAFE and INDICATED in pregnancy

Old, out-of-date research says:
-keep it light and easy
-resistance work is risky
-we’ve thoroughly tested resistance training
-the risks outweigh the benefits

NEW RESEARCH:
-45 randomized control trials
-show reduction in complications
-58% lower gestational hypertension
-52% lower mood disorders
-38% lower gestational diabetes
-33% lower macrosomia (large baby)

26/07/2026

Every joint needs movement. 🦴✨

Not moving as easy as you used to?

From your neck to your ankles, your joints are designed to move. Regular movement helps reduce stiffness, improve flexibility, nourish your joints, and keep everyday activities feeling easier.

Don't wait until you're in pain to start looking after your joints. A few minutes of mobility and strengthening exercises each day can go a long way toward keeping you moving well for years to come

Try some of these mobility exercises to get you moving better💙

13/07/2026

I have seen countless videos instructing women to squat with their feet and hips turned out because of Q-angle🙄

But this is purely oversimplification of a movement where a couple of components play a role.
-pelvis anatomy
-ankle and hip mobility
-q-angle
-femur length

What is great is that we are realizing that we move differently to men. And there are a variety of ways to adjust movements to make them feel most comfortable for YOUR body.

So there is no such thing as a “perfect” squat technique. Instead , find the squat position that fits your body the best 🏋️‍♀️

12/07/2026

Age is just a number—strength, confidence, and movement are for every stage of life. 💪✨

29/06/2026

Thoracic rotation is a powerful “reset button” for your nervous system.

Active twisting of the mid-back signals the body that it is safe, shifting into a more relaxed parasympathetic state.

Rotation Deactivates the Stress Response: The thoracic spine houses the sympathetic nervous system chain. Under stress, this area gets rigid.Rotation releases built-up physical tension, preventing your body from locking into a stress posture.

Rotation Unlocks the Breath: Mid-back stiffness compresses the rib cage, leading to shallow chest breathing. Thoracic rotation expands the ribs, allowing for deep, calming diaphragmatic breathing.

Rotation signals Safety: By moving the spine through its natural ranges without pain, you flood the brain with sensory inputs that tell your nervous system to relax and let go.

25/06/2026

🔥 CHOOSE YOUR CHALLENGE 🔥

Every day is a chance to get stronger, more mobile, and more stable 💪🏼

1️⃣ Mobility: 10 deep squats with good form
2️⃣ Balance: 10 single leg deadlifts without falling over
3️⃣ Stability: Bird Dog Hold – 15 seconds each side

Small movements. Big difference. 🧠✨

14/06/2026

✨ Move for Your Health ✨

Exercise isn't just about fitness—it's one of the best investments you can make in your overall health. Every walk, workout, stretch, or movement session contributes to a healthier heart, a stronger body, a clearer mind, better sleep, and long-term disease prevention.

Remember: you don't have to be perfect. Just keep moving. 💙

31/05/2026

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.

27/05/2026

🦴 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.