Hartbeespoort - Lisinda Jansen Biokineticist

18/06/2026

What a proud moment!!! Wow! I have never seen South African hockey like this before! Go Boykies...you've got what it takes to be the champs 💪🏻

𝗙𝗜𝗛 𝗛𝗼𝗰𝗸𝗲𝘆 𝗡𝗮𝘁𝗶𝗼𝗻𝘀 𝗖𝘂𝗽

After the group stage has been completed the identity of the top 4 is revealed. Your FIH Hockey Nations Cup Semi-Finalists for 2026 are Japan, France, New Zealand & South Africa.

Semi-Finals - Friday 19 June 2026
16:45 - France vs. Japan
19:00 - New Zealand vs. South Africa

🎟️ https://itickets.co.za/events/486229
🌐🇿🇦 Stream all the games live on SABC + (www.sabc-plus.com)
📱http://watch.hockey (Outside RSA)

11/06/2026

Yes 💪🏻 Go South Africa 🇿🇦

𝗦𝗢𝗨𝗧𝗛 𝗔𝗙𝗥𝗜𝗖𝗔 𝗨𝗡𝗜𝗧𝗘𝗗

11 June is not just another day on the calendar. It is a day for South African sport.

Bafana Bafana begin their FIFA World Cup journey.
The SA Hockey Men open the FIH Hockey Nations Cup against France on home soil.
South Africa’s Darts team take on Sweden at the PDC World Cup of Darts.

Three teams. Three stages. One flag.

From the football pitch, to the hockey turf, to the oche, South Africa stands together.

This is more than sport. This is pride. This is unity. This is South Africa.

07/06/2026

Still don't know Dr Vonda Wright? Time to listen to the Menopause whisperer ✨

27/05/2026

Could not agree more 💪🏻🤛🏻

21/05/2026

If you don't know who Dr Vonda Wright is then it is about time to find out and if you are a female in perimenopause then you must definitely🤛🏻

14/05/2026

Amen! Iets die moeite werd om na te kyk en luister 🥰

10/05/2026

Happy Mother's day to all the Wonderful Mothers out there...we see you ✨

This Mother’s Day, on behalf of hardworking, multifaceted moms everywhere and American Greetings (a company built on meaningful connections), Mullen Lowe US ...

03/05/2026

✨Vitality Members✨

How did you do last night with your sleep?

How to improve your sleep 😴 tip 🕵️ no. 1:

Coffee ☕️

Coffee ☕️ disrupts sleep by blocking adenosine receptors, which promotes alertness and delays sleep onset, reduces total sleep time, and diminishes deep, restorative sleep.

🤩Caffeine has a half-life of 3–5 hours, meaning it stays in the system long after consumption, with peak levels within 30–60 minutes.

✨To maintain sleep quality, it is recommended to stop consuming caffeine in the early afternoon.

🤛🏻Key Impacts of Coffee on Sleep:

😴 Reduced Sleep Quality:
Caffeine decreases deep, slow-wave sleep (stages N2 and N3), leading to less refreshing sleep.

😱Insomnia & Latency: Consuming caffeine, even 6 hours before bed, can significantly disrupt sleep and increase the time it takes to fall asleep.

🕰️ Habitual Dependence:
Regular, high consumption can lead to reliance, requiring more caffeine to achieve the same alertness, while still disrupting sleep quality.

🏃🏼 Metabolism Factors:
Caffeine sensitivity varies by individual, largely due to genetics and metabolism, meaning some are more affected by late-day coffee than others.

🕵️ Tips for Managing Coffee and Sleep:

1️⃣Afternoon Cutoff:
Avoid coffee, tea, and energy drinks in the late afternoon and evening.

2️⃣Limit Daily Intake: Stay within 300 mg to 400 mg of caffeine per day.

3️⃣Wait to Wake Up:
Avoid drinking coffee immediately upon waking; wait 60–90 minutes to allow natural cortisol levels to rise.

4️⃣Watch for Hidden Caffeine:
Remember that sodas, chocolate, and energy drinks also contribute to total daily intake.

Don't get me wrong 😑 I love 🥰 my cup of coffee ☕️ but these 👆🏻 tips can really help improve your sleep!

Check back in tomorrow for some other tips on sleep hygiene 🪥🫶🏻

02/05/2026

🤩Very Good news 🤩
Vitality is now giving points for sleeping well 🫶🏼 🛌

Time to activate your sleep score 💪🏻 and earn some miles or coffee to keep you awake 🤣🤣🤣🫠

01/05/2026

This Infograph is exactly why so many kids end up with injuries most of the 80's year group only experience now😂!

Always incorporate a dynamic warm-up and static cool down after all training and competition.

Coaches and parents: please start educating the children on proper form, basic landing, jumping, squatting, lunges, running, push-ups and balance techniques.

Tip of the day:
Make fitness part of your warm-up...best and most specific fitness for most sport is HIIT.

After that use 5 minutes for own body strengthening:
10 exercises done for 30s each = 5 min 🤩
Simple Example of Full body protocol:
1. Thighs front (Quads)- squats
2. Chest - push-ups
3. Thighs back (Hamstrings & glutes) - Bridge
4. Shoulders & upper back - seated rows with T-band
5. Glutes & balance - 747
6. Shoulder & upper back - T-band lateral raises
7. Inner thighs - Ball knee squeezes
8. Lower back - Alternating arm and legs on all fours
9. Calves - Standing Calve Raises
10. Stomach (abdominals) - Cruches

For more info or help be sure to contact your nearest Biokineticist to assist in program prescription or some cool new ideas 💡

Youth coaches, what worked 20 years ago does not work today!

What does the graph above means for youth coaching? Teaching only sport-specific skills will not be enough to compensate this lack of movement. Therefore new tasks should be integrated into young athletes training.

The first task:
Enhance movement literacy.

Children today need to relearn how to:
• run, jump, land
• balance, roll, change direction
• coordinate their bodies in space

Before sport, comes movement competence. 

The second task:
Develop the athletic base.

Sport-specific skills should be built on:
• Coordination
• Strength
• Speed
• Explosiveness

Without this base, performance potential is limited. 

The third task:
Create environments that encourage movement.

Not just instruction, but exploration:
• Move
• Explore
• Discover 
• Enjoy

Because long-term development starts with engagement.

Today for a youth coach it is not enough to teach the technical and tactical aspects of sports. Enhancing movement literacy, developing motor abilities, creating fun and enjoyable environment are the tasks necessary to build the base for sport-specific skills and athletes performance.