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

In Session

Lockdown Core Training

Posted on April 22nd, 2020 by Andries Lodder


If you’ve been wanting to try improve your core strength but just cant get around to it due to lack of time, energy or motivation, what better time is there than now. Lockdown is your time to shine. Pilates is a great way to do this. It is a form of low-impact exercise which aims […]

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At Home Body Weight Workout

Posted on April 6th, 2020 by Andries Lodder


All you need for this workout is a open space and a stable chair Warm up: Do 3 rounds of the followingWall squats x 10Stand with toes as close to wall as possibleFeet just wider then hip width apart, with toes pointing outwardsHands above the head in a V positionKeep head straight, do not look […]

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HIIT- Quick and effective Sweat Session

Posted on April 6th, 2020 by Andries Lodder


During this lockdown period we don’t all have access to a home gym with cardio and strength equipment. However, that does not mean we can’t get in a great exercise session that will get the heart rate up and help build strength and cardio fitness. How do we do this you ask? Well the answer […]

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Keep Moving, Keep Healthy and Stay Home

Posted on April 6th, 2020 by Andries Lodder


So we are at the half way point, 11 days into the lockdown and 10 to go! Just because all of our routines have been thrown out the window, it doesn’t mean you should let your health and fitness goals go the same way. This may not be the time to start training for an […]

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Posture at your PC

Posted on March 9th, 2020 by Fathima


Many of us sit by our laptops and computers focusing on the screen for most of the day with our neck in a fixed position. As a result, we often hear clients complaining of excessive neck and back pain. The pain is often described as “stiff” or “uncomfortable”, which often leads to headaches and migraines. […]

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How is bad posture affecting your life?

Posted on March 5th, 2020 by Andries Lodder


By Jennifer Steele We have all been told time and time again to stand up or sit up straight. Having good posture makes us look poised, confident, healthy and professional but there are many health reasons beyond this that we need to consider when we think of good posture. In our 21st century lives we […]

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“NEW YEAR, NEW ME!”

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 […]

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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 […]

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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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