Tiffani Africa Biokineticist

29/10/2025

🧠 World Stroke Day

Today, on World Stroke Day, the message hits close to home for me. My father suffered a hemorrhagic stroke - a type of stroke that occurs when a blood vessel in the brain ruptures, causing bleeding within or around the brain tissue.
It’s different from the more common ischemic stroke, which happens when a clot blocks blood flow to the brain.

While both types cause brain cells to die due to lack of oxygen, the mechanisms, and the recovery journeys, differ greatly.
Haemorrhagic strokes often come with sudden, severe symptoms: intense headache, vomiting, weakness, or loss of consciousness. They require immediate medical attention and careful management to control bleeding and prevent complications.

As a biokineticist, I’ve seen firsthand how critical rehabilitation and movement are after such an event.
Exercise isn’t just about strength, it’s about retraining the brain, improving coordination, and restoring confidence in movement. Every small milestone in recovery represents the brain’s incredible ability to adapt and heal.

World Stroke Day serves as a reminder that:
✅Stroke can happen to anyone, at any age.
✅Early recognition and rapid action save lives.
✅Consistent, guided rehabilitation can transform recovery outcomes.

So today, I honour my father, and every family walking this road, with hope, awareness, and a reminder of the power of movement in healing. 💙

26/10/2025

Grateful for growth, movement and the magic of good energy ✨

20/10/2025

✨ Rebuild. Renew. Restore.
At Tiffani Africa Biokineticist, we believe movement is medicine. Whether you’re recovering from an injury, managing a chronic condition, training for performance, or simply wanting to feel stronger and move freely — we’re here to help you rebuild confidence in your body, one session at a time. 💪

What we offer:
* Injury rehabilitation & recovery
* Posture and spinal health programs
* Chronic condition management
* Sports performance & conditioning
* Pre- & post-operative recovery
* Medical Aid Fitness Assessments — Multiply, Vitality & more 🩺

📍 Based at St John’s Gym, Howick (KZN)
📧 tiffaniafrica.bio@gmail.com
📞 079 226 4984

Your body deserves the best care — evidence-based, personalized, and empowering. Let’s restore your strength, renew your movement, and rebuild your confidence from the inside out. 🌿

20/07/2025

Let's take a look at what influences the development of gross motor skills.

Firstly, children need THE OPPORTUNITY to develop these skills:
🌿a physical space to move
🌿time in their schedule to be free to play
🌿the inclination to WANT to play physically (not distracted by screens, not sick, not lethargic from poor nutrition)
🌿Exposure to children slightly older or more skilled can be helpful.

Secondly, children also need the ability to MAKE USE OF these opportunities. This includes having:
⚽️Adequate muscle tone and cores stability/strength
⚽️Good vestibular processing and sufficient balance to feel safe enough to want to stretch their ability.
⚽️Good proprioceptive processing, body awareness and coordination
⚽️An abundance ideas AND the ability to TRANSLATE THOSE IDEAS into action (ie, not just keep the 'game' in the imaginative realm, which can be a tendency for children who struggle with GM play)
⚽️Good tactile and visual processing (spatial awareness and the ability to gage the affordances of the environment eg, a shiny smooth surface may be slippery, and could afford a game of skidding, vs springy surface may be better suited for jumping or crashing)
⚽️Good bilateral integration (able to use both halves of the body in a coordinated manner)
⚽️The ability to sequence movements, (skipping, hopscotch) or anticipate the timing needed to connect with an object (catch a flying object, hit a ball)
⚽️For older children, the ability to comprehend and abide by 'rules' of the game, whether a made-up game, or the rules in sports games.

Although it is normal for children to gravitate towards a "favourite game" or "favourite friend", encouraging diversity in types of play and in 'types of' friends is helpful to stretch and challenge your child's abilities.

16/05/2025

Testing Your 1 Rep Max (1RM): What You Need to Know

🏋️Your 1 Rep Max is the maximum amount of weight you can lift for one full repetition with proper form. It’s a valuable tool for tracking strength progress, calculating training loads, and identifying muscular imbalances or weak points.

❓Why test your 1RM?
✔️It gives a benchmark for strength.
✔️It helps tailor your training program (e.g. lifting at 70–85% of 1RM for hypertrophy or strength).
✔️It shows how far you’ve come!

💡Biokinetics tip:
Your 1RM isn’t just about brute force. Stability, mobility, and technique play a huge role. Always warm up properly, use a spotter when testing heavy lifts, and avoid testing when you’re fatigued or recovering from injury.

🧨Not ready to max out? Book a consultation with a biokineticist for 3–5RM testing to safely estimate your 1RM and ensure you’re moving with control and confidence.

Your strength is more than a number—it’s how you move, control, and progress.

14/05/2025

08/05/2025

Book Your Momentum Multiply Fitness Assessment Now! 💪🏾
Earn points, track your progress, and take charge of your health. Limited slots available — book today!

📍Tiffani Africa Biokineticist at St. John’s Gym
📞 0732848847

17/03/2025

How Long Is Too Long? The Truth About Static Stretching

Is 20 Seconds Enough for Flexibility Gains?

Static stretching has long been a staple in fitness routines, praised for improving flexibility, preventing injuries, and promoting muscle recovery. But how long should you actually hold a stretch? For years, the golden rule was 30 seconds per stretch, but new research suggests that 20 seconds might be enough. Let's dive into the science and find out whether we've been holding our stretches for too long!

The Traditional 30-Second Rule

For decades, experts have recommended holding a static stretch for about 30 seconds. A classic study by Bandy et al. (1997) found that 30-second stretches effectively increased hamstring flexibility, while longer durations (e.g., 60 seconds) did not provide additional benefits. This research shaped the conventional approach to stretching and recovery. (Source)

New Research: Is 20 Seconds Enough?

Recent studies challenge the need for 30-second holds, suggesting that shorter durations—like 20 seconds—may be just as effective:

Takeuchi & Nakamura (2020) studied hamstring flexibility and found that even a 10-second high-intensity stretch increased range of motion, with 20 seconds proving optimal. (Source)

Islamoglu et al. (2025) tested different static stretching durations (10, 20, 30, and 40 seconds) and found that 20-second holds improved flexibility, speed, and agility—without the need for longer stretches. (Source)

Why Intensity Matters More Than Time

Instead of focusing purely on time, research suggests that how you stretch is just as important. A review by Bryant et al. (2023) found that higher-intensity static stretching led to greater improvements in flexibility and muscle function, even with shorter hold times. (Source)

What This Means for Your Routine

So, should you ditch the 30-second rule? Not necessarily! Here’s what you should consider:

✅ For general flexibility – Holding a stretch for 20 to 30 seconds is effective.

✅ For high-intensity stretching – 10-20 seconds may be enough.

✅ For injury prevention and muscle recovery – Longer durations (30+ seconds) may still be beneficial.

The key is to listen to your body and adjust based on your goals and comfort level.

Final Thoughts: Stretch Smart, Not Just Long

It turns out, holding a static stretch for 20 seconds might be just as good—if not better—than the traditional 30-second approach. The next time you hit the mat for a stretching session, remember it’s not just about how long you hold, but also how you perform the stretch.

So, how long is too long? Maybe we've been overthinking it all along!

10/03/2025

Unlock Your Full Athletic Potential with Biokinetics!

Are you an athlete looking to enhance performance, prevent injuries, or speed up recovery? Our biokinetics-led sports performance programs are designed to help you move better, train smarter, and compete stronger.

✅ Sport-Specific Conditioning – Improve speed, agility, strength, and endurance.
✅ Injury Prevention & Rehab – Strengthen weak areas and recover effectively.
✅ Mobility & Movement Analysis – Optimise biomechanics for peak efficiency.
✅ Strength & Power Development – Build resilience with expert-led training.

Whether you’re a weekend warrior or a professional athlete, we help you perform at your best!

📍 Book your session today & take your game to the next level!