Nicolien Meyer Biokineticist

I have seen countless videos instructing women to squat with their feet and hips turned out because of Q-angle🙄

But this is purely oversimplification of a movement where a couple of components play a role.
-pelvis anatomy
-ankle and hip mobility
-q-angle
-femur length

What is great is that we are realizing that we move differently to men. And there are a variety of ways to adjust movements to make them feel most comfortable for YOUR body.

So there is no such thing as a “perfect” squat technique. Instead , find the squat position that fits your body the best 🏋️‍♀️

Age is just a number—strength, confidence, and movement are for every stage of life. 💪✨

Thoracic rotation is a powerful “reset button” for your nervous system.

Active twisting of the mid-back signals the body that it is safe, shifting into a more relaxed parasympathetic state.

Rotation Deactivates the Stress Response: The thoracic spine houses the sympathetic nervous system chain. Under stress, this area gets rigid.Rotation releases built-up physical tension, preventing your body from locking into a stress posture.

Rotation Unlocks the Breath: Mid-back stiffness compresses the rib cage, leading to shallow chest breathing. Thoracic rotation expands the ribs, allowing for deep, calming diaphragmatic breathing.

Rotation signals Safety: By moving the spine through its natural ranges without pain, you flood the brain with sensory inputs that tell your nervous system to relax and let go.

🔥 CHOOSE YOUR CHALLENGE 🔥

Every day is a chance to get stronger, more mobile, and more stable 💪🏼

1️⃣ Mobility: 10 deep squats with good form
2️⃣ Balance: 10 single leg deadlifts without falling over
3️⃣ Stability: Bird Dog Hold – 15 seconds each side

Small movements. Big difference. 🧠✨

Last week’s balance challenge was on the floor... but if you nailed that one, it’s time to level up! 👣🔥

Try the same challenge on a pillow or balance pad and see how much harder your body has to work to stay stable.

Balance isn't just about standing on one leg — it's about coordination, control, and injury prevention.

🦴 Bone density decreases by up to 20% after menopause.
💪🏻 Muscle mass is lost at a rate of 3-8% per decade starting at 30 years old.
🚺Women are twice as likely as men to fracture a hip after 65.

Sit to stand: 10 reps, 3 sets: 3 times a week (add load)
Carry: 60 seconds x 4 sets (load heavy enough that you can’t go further than 60seconds)
Single leg stand (eyes closed): 3 attempts per side.
Hang: 3 sets 3 times per week, body weight (see if you can hang a little longer each time)
Floor get up: 1-2 times a week: attempt a few.

POV: your balance is better than your excuses 👀

Try this balance progression to challenge your stability, coordination, and core control. Hold each progression for 1 Minute per leg👏

Balance training is about more than just standing still — it improves joint stability, injury prevention, body awareness, and overall movement control 🧠💪
Start where you are and progress when it feels easy ✨

Momstrong 💪🏻🩷

Come join us for a class. Bring your little one(s) x

Tuesdays 9 am
MTVE crosfit gym

Cold weather can make muscles and joints feel stiffer, which is why warm-ups and recovery become even more important during winter ❄️
A proper warm-up helps:
✔️ Increase blood flow
✔️ Improve mobility and flexibility
✔️ Prepare muscles for movement
✔️ Reduce injury risk

And recovery is just as important:
✔️ Reduces post-training stiffness
✔️ Supports muscle recovery
✔️ Helps maintain mobility and performance

Winter training doesn’t mean pushing harder — it means preparing your body properly 💪