Exercise Centre

Monthly Membership

EQUIPMENT.

  • Free weights
  • Selectorised resistance training machines.
  • Kinesis wall.
  • Cycles.
  • Steppers.
  • Rowers.
  • Elipticals.
  • Swimming pool.

Times:

  • Monday to Friday – 5h30 to 8h30
  • Saturday – 7h00 to 14h00

Cost:

  • R 1000.00 per calendar month. Payment on 1st of each calendar month.
  • An assessment can be booked before commencing with training.
  • A session can be booked with a Biokineticist or Personal Trainer to prescribe an exercise programme for members to follow

Biokinetics

What is a Biokineticist?
A Biokineticist is a specialised exercise therapist that functions in professional alliance to health and medicine, and is recognised by and registered with the health professions council of South Africa (HPCSA) 

What does a Biokineticist do?
A Biokineticist improves a person’s physical status and quality of life through individualised assessment and exercise prescription.

Training?
Biokinetics training entails four years of academic education (degree study) and two years of professional (internship) exposure.

What type of patients/clients should be consulting a Biokineticist?

  • Orthopaedic rehabilitation (back, neck, knee, shoulder, ankle and all other joints injuries).
  • Cardiac rehabilitation.
  • Lifestyle diseases (high blood pressure, high cholesterol, diabetes, etc.)
  • Weight management.
  • Body shape transformation
  • Sports performance
  • Any other human movement goals.

Costs
Initial assessment (60 min) – R450.00
Exercise session (60 min) – R400.00

Equipment

  • Biodex isokinetic testing equipment to determine muscle weakness and muscle imbalance.
  • Biodex gait treadmill for correcting gait.
  • Biodex balance testing and training.
  • We have a 600 sm training facility with a full complement of cardio respiratory and weight training equipment.
  • Kinesis wall. 

Staff
We have 5 Biokineticists in our practise that are able to assist you with any movement problem.

Personal Training

Assessment
First an initial assessment is completed to establish your goals. Our assessment includes a full body composition analysis dividing the body up in to muscle, fat and bone. Bodyshape analysis is done to see the body’s mesomorph, ectomorph and endomorph characteristics. Aerobic fitness is tested with heart rate monitoring.

Programme Prescription
Using the information of the assessment a programme is designed for you to achieve your goals.

Nutritional Plan
Using the information of the assessment a nutritional plan is designed for you to achieve your goals.

Training Goals
The typical goals we are presented with are:

  • Weight loss
  • Muscle conditioning (toning)
  • Muscle size increase
  • Fitness increase
  • Lifestyle changes

Costs
Initial assessment (60 min) – R450.00
Exercise session (60 min) – R400.00

Staff
We have 5 personal trainers in our practise that are able to assist you to achieve your goals.

Nutritional Plan

Food groups

PROTEINS

CARBOHYDRATES

VEGETABLES

Chicken breast (skinless)

Turkey breast (skinless)

Lean ground turkey

Haddock

Salmon

Tuna

Crab

Lobster

Shrimp

Lean rump steak

Lean sirloin steak

Lean mince

Lean fillet steak

Lean t-bone steak

Fat trimmed mutton chop

Lean ham

Egg whites

Low-fat cottage cheese

Protein shake

Bake potato

Sweet potato

Yam

Squash

Pumpkin

Steamed rice

Pasta

Cereal

Beans

Corn

Strawberries

Melon

Apple

Orange

Naartjie

Peach

Pear

Banana

Fat-free yoghurt

Whole-wheat bread

Skim milk

Broccoli

Asparagus

Lettuce

Carrots

Cauliflower

Green beans

Green peppers

Mushrooms

Spinach

Tomato

Peas

Brussels sprouts

Artichoke

Cabbage

Celery

Zucchini

Cucumber

Onion

Female

Breakfast

1 carbohydrate

1 carbohydrate

Mid-morning

1 protein

1 carbohydrate

Lunch

1 protein

1 carbohydrate

Mid-afternoon

1 carbohydrate

Supper

1 protein

vegetables

Male

Breakfast

1 carbohydrate

1 carbohydrate

Mid-morning

1 protein

1 carbohydrate

Lunch

1 protein

1 carbohydrate

Mid-afternoon

2 carbohydrate

Supper

2 protein

vegetables

Nutrition principles

  • Eat five to six small meals a day, one every two to three hours.
  • Eat portions of protein and carbohydrates.
  • Food in the vegetables group is free.
  • Drink water when thirsty.
  • Males – no less than four proteins portions per day.
  • Males – no more than six carbohydrates portions per day.
  • Females – no less than three proteins portions per day.
  • Females – no more than five carbohydrates portions per day.
  • Portion = handpalm = deck of cards.
  • If you can’t eat enough protein per day replace it with a protein replacement.
  • If you can’t manage enough meals per day replace it with a meal replacement.
  • If you are hungry eat more protein, if not hungry eat fewer carbohydrates.

Avoid

  • Butter/margarine
  • Oil
  • Mayonnaise
  • Soft drinks
  • Fruit juices
  • Sugar
  • Sauces
  • Salad dressings
  • Alcohol
  • Cheese

Energy in = Energy out (weight loss, what works?)

  • Weight loss is a simple energy equation; energy in and energy out.
  • Energy in is the food you eat and energy out is the activities you do on a daily basis.
  • When energy out is greater than energy in your weight will go down.
  • All people respond differently to this equation depending on their body shape.
  • You can do a scientific analysis at a biokineticist to determine your body shape.
  • If your body struggles with weight loss, the difference between energy in and energy out must be increased.
  • If your weight does not drop or you reach a plateau increase the deficit until it happens.
  • Each hand palm of food you eat, which you should not eat is equal to one training session.
  • If you train today and eat one chocolate it counters each other and your weight will remain the same.
  • One kilogram of fat loss can be equal to between 15-25 exercise sessions, depending on exercise intensity.
  • If you train five days a week and you still cheat once a day by eating one not allowed foodstuff daily your body weight will increase. (5 energy out = 7 energy in).
  • One exercise session = 2 beers, 2 glasses of wine, packet of chips, slice of pizza, a burger etc.
  • If you are hungry drink water, it could be thirst disguised by hunger.

Physiotherapy

PHYSIO FITNESS 

At Physio Fitness, we look at the body in its entirety.  We focus on symmetry, equilibrium, and sound biomechanics.  We always strive to treat the cause and not the symptom.

The treatments involve a lot of manual techniques including Myofascial Release, trigger point release, muscle and neural mobilization and relevant rehab exercises are prescribed in order to empower the patient.

Tamlyn Guest Benney has completed her Masters Degree in Sports Physiotherapy at UCT and has completed her post graduate course in Orthopaedic Manipulative Therapy (OMT).

She is passionate about sports physiotherapy and has travelled extensively with South African sports teams including the 2008 World Games, 2009 Youth Commonwealth Games, 2010 Delhi Commonwealth Games and Zone 6 games in Swaziland.  In 2012 Tamlyn had the privilege of being the physio for the Rowing and Canoeing teams at the London Olympics, as well as the chief Physio for Team SA in Columbia.

Dhriti Vallabh is proof that dynamite comes in small packages.  This petite lady qualified in 1999.  She has many years of experience working at various hospitals and orthopaedic/musculoskeletal out-patient practices.  She started her own orthopaedic practice in 2008 and in 2011 she joined forces with Tamlyn Guest Benney to become partners in their practice, now called Physio Fitness.  Dhriti has completed a post graduate course in Orthopaedic Manipulative Therapy (OMT) and has a special interest in pain management.

We work closely with the Biokineticists and can refer if required.

Our location is Corner North and Rivonia Road, Rivonia.

CONTACT DETAILS

082 565 2604

Email – physiofitness@vodamail.co.za

We are not contracted to medical aids.