Andries Lodder biokineticist in Fourways
Bio4Me biokineticist practice in Fourways
Bio4Me best biokineticist in Fourways

In Session


Posted on February 7th, 2020 by Fathima

By Fathima Jeewa Your 2020 goal setting guide At the beginning of every new year, marketing agencies flood our social media with logos such as “new year, new me”, or, “make this year one to remember!”. We are excited to begin new hobbies, join the gym or register for that 5 km we have always […]


Exercises to get you started!

Posted on January 22nd, 2020 by Andries Lodder

By Nicole Harran The New years resolutions have been made and now the problem is sticking to them. What to do, when and how to do it are all problems we are faced with when we start a new training program. Luckily we are here to provide you with some “get fit” training guidelines. Cardio […]


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Getting started in 2020

Posted on January 16th, 2020 by Andries Lodder

By Jennifer Steele It is a new year and like most people we have all made our list of resolutions. Whether these are to get fitter and healthier, run your first 10km, cycle the 94.7 or run the comrades we all have to start somewhere. For those that are starting from scratch it can be […]


Rest and Recovery

Posted on November 27th, 2019 by Andries Lodder

By Nicole Harran We’re always told to stay active and get regular exercise. But sometimes, more isn’t always better. Taking regular breaks allows your body to recover and repair. It’s a critical part of progress, regardless of your fitness level or sport. Otherwise, skipping rest days can lead to overtraining or burnout. Benefits 1. Allows […]


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The Hot and Cold of it

Posted on November 12th, 2019 by Andries Lodder

By Jennifer Steele Ice and heat as recovery techniques: All elite athletes know that it’s not only what you do in training that matters. In fact, those hours before and after training are just as important as the hours in the gym or on the field. It is in these hours that using various recovery […]


Ankle Sprains

Posted on November 4th, 2019 by Andries Lodder

By Fathima Jeewa Many people who have rolled their ankle’s know what an inconvenience it is, as the injured ankle will always present with recurrent sprains and weakness. Although the ankle will heal on its own, there will still be instability during play and walking. Ligaments, when strengthened can resist external forces and keep the […]


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How to treat tennis elbow

Posted on October 31st, 2019 by Andries Lodder

By Nicole Harran Lateral epicondylitis – known as tennis elbow is pain that occurs on the outside of the forearm near the elbow. This is a common injury which occurs when the tendons in the elbow are overloaded which causes straining and inflammation. Repetitive incorrect biomechanical movements often lead to the overloading within the elbow. […]


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Cure your Shin Splints

Posted on October 15th, 2019 by Andries Lodder

By Jennifer Steele Medial Tibial Stress Syndrome, commonly known as shin splints refers to the pain experienced on the front of the shins as a result of exercise. Shin splints are most common among runners and individuals that take part in any high impact sports that involve repeated jumping. Shin splints are caused by repeated […]


How to be the best Warrior!

Posted on October 7th, 2019 by Andries Lodder

By Nicole Harran Are you seeking the new FAD of adventure races? These crazy new obstacle races consist of trail running, military style obstacles and putting your fitness and strength to the ultimate test. As one can assume from all of the above, these obstacle races are not for the faint hearted. Training should not […]


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Top Tips for Training for your Marathon

Posted on September 30th, 2019 by Andries Lodder

By Jennifer Steele For many people the desire to run a marathon or take part in a big sporting event is all about the personal challenge. To test your limits both physical and mental, prove you can do the distance, lose weight and get healthier or simply tick it off your bucket list. The personal […]