Bodyworks

Bodyworks

Comments

I have been doing zoom gym with Heather Vlaskamp since 1st lockdown. Exercises are varied and she gives a full body workout. Love her classes.
Heather is enthusiastic and gives superb varied classes for all abilities. Zoom is fun & convenient. Love her classes.

Mobile movement and lifestyle coach
Personal training
Yoga Pilates Gyrokinesis
Private or group sessions
My programs are designed to suit your needs and goals
Massage therapy

•Bodyworks was established in 2005 by Heather Vlaskamp whose love of movement started at a young age with dance . She trained in ballet, contemporary modern and tap from age five until early twenties. She then moved on to the fitness arena and participated in body building, yoga,triathlons, fencing and baseball in her later life.

*I studied personal training with HFPA 19 years ago and yoga 20 yea

Operating as usual

23/10/2021
20/10/2021

My speciality is functional ageing and developing a goal oriented, safe program
specifically for you.
For more info whatsaap
Heather 0825503299

My speciality is functional ageing and developing a goal oriented, safe program
specifically for you.
For more info whatsaap
Heather 0825503299

17/10/2021

Healthy carb overload
Breakfast bowl with oats dark chocolate and strawberries #ilovecarbs #healthyfood

Healthy carb overload
Breakfast bowl with oats dark chocolate and strawberries #ilovecarbs #healthyfood

15/10/2021

I'm usually a carb fan and opt for fruit
or oats for breakfast but protein was calling
me so prepared a great banting breakfast today!

I'm usually a carb fan and opt for fruit
or oats for breakfast but protein was calling
me so prepared a great banting breakfast today!

14/10/2021
12/10/2021
11/10/2021
Photos from Bodyworks's post 06/10/2021

First time I've seen a live cuttlefish in the lagoon #ilovenature #iloveoutdoors

28/09/2021

😆🤣

😆🤣

Photos from Bodyworks's post 10/09/2021

Pink sunrise today #ilovesunrise #ilovenature

Photos from Bodyworks's post 08/09/2021

Spring is in the air almost time for outdoor yoga #iloveoutdoors #iloveyoga

06/09/2021

Breakfast bowl
One of my favorites 😋
Full cream yogurt with pear, blueberries
nuts and a sprinkle if chia seeds
#healthylifestyle #healthyfoods

Breakfast bowl
One of my favorites 😋
Full cream yogurt with pear, blueberries
nuts and a sprinkle if chia seeds
#healthylifestyle #healthyfoods

04/09/2021

Weekend indulgence
French toast made with sourdough bread and homemade blueberry jam

Blueberries simmered in water
2 t xylitol
A small squeeze of lemon
Thickened with chia seeds
Delicious! 😋

Weekend indulgence
French toast made with sourdough bread and homemade blueberry jam

Blueberries simmered in water
2 t xylitol
A small squeeze of lemon
Thickened with chia seeds
Delicious! 😋

31/08/2021
29/08/2021
26/08/2021
24/08/2021

[08/24/21]   6 Secrets To A Successful Workout Routine

So many people quit their workout regimens after they’ve reached a certain weight or size — or well before that. In fact, research suggests that 50 percent of people starting a workout routine will quit within the first six months. On the other side, there are people who stick to workout plans year after year and get the results they want. While these people use different approaches and training methods, they have similar methods to make fitness become more of a habit.

These features are the secret to a successful workout regimen. Incorporate them into your training and you’ll become a success story:

1. Consistency.

Consistency is by far the most important part of any workout program. It doesn’t matter whether you do body-weight exercises, lift weights or run. You have to be consistent with your workouts.

Avoid going for long periods of time without exercise. This study found that, when regular trainees went for 12 to 21 days without exercise, their VO2 max (a measure of cardiovascular endurance) dropped by 7 percent — and down by another 9 percent in 56 days.

Tips to follow: Start your routine on Mondays and don’t go more than three days without exercise.

2. Accountability.

It’s hard to be consistent if you are not accountable to anyone. It’s so easy to sleep in and miss your morning workout. But if you had a workout partner or coach, you won’t want to let them down. And they’ll also make you exercise even when you don’t want to.

A study conducted by Department of Kinesiology at Indiana University found that couples who trained separately had a 43 percent dropout rate, while those trained together only had a 6.3 percent dropout rate.

Tips to follow: Share your goals with family and friends — this can be done through social media or in person. Or you could hire a personal trainer who will help you stay focused and motivated.

3. Follow a routine.

If you don’t have a routine, chances are you will fail. You need to know the exercises for each session and how long it will last. Try to find a program that fits your lifestyle and strength level.

Tips to follow: Your routine should cover all muscle groups. Get enough rest – don’t train every day, muscles need rest to recover and grow.

4. Keep progressing.

Some trainees use the same program all year through. This leads to slow gains or plateaus in some cases. Change things up and keep the workouts challenging.

Tips to follow: Do harder exercises and variations after every three to four weeks. Progress slowly – moving up to advanced exercises quickly can cause injury.

5. Teach yourself proper form. .

Knowledge will help you get the most out the workout, avoid injuries and stay motivated.

Tips to follow: Focus on proper form — learn proper execution of every exercise in your routine. Perfect compound movements — they burn more calories and increase strength.

6. Set goals

Knowing the results you want will bring success. Don’t set vague goals like “getting fit” or “losing weight.” Specific goals are more manageable, for example, a goal to lose 25 pounds in three months or to be able to do 10 pull ups in two months is better than wanting to lose belly fat.

According to this study by University of Iowa, frequent goal setting helps change behavior and promotes faster weight loss. So set both short-term and long-term goals.

Brian Syuki

24/08/2021
22/08/2021
18/08/2021
13/08/2021
08/08/2021

Breakfast bowl
#healthylifestyle#healthyfood

Ingredients

👉 Rolled oats,chia and cinnamon
👉 Blueberries, banana and strawberry coulis

Breakfast bowl
#healthylifestyle#healthyfood

Ingredients

👉 Rolled oats,chia and cinnamon
👉 Blueberries, banana and strawberry coulis

08/08/2021

African sunrise
#ilovesunrise

06/08/2021

Healthy snack time!
Yogurt,berry and nut pot with a sprinkle of chia
#ilovehealthyfood #healthylifestyle

Healthy snack time!
Yogurt,berry and nut pot with a sprinkle of chia
#ilovehealthyfood #healthylifestyle

03/08/2021
27/07/2021

Snow capped Formosa peak at dusk #ilovenature

Snow capped Formosa peak at dusk #ilovenature

18/07/2021

Great hike on a fantastic winters day
#ilovehiking #ilovenature

15/07/2021

I'm not vegan or vegetarian but felt like a plate of veg .
How much protein do you think there was on this plate?
100 g broccoli 2,8g
1/2 avocado 2g
100g mushroom 3.1g
100g corn 3.1
Total 11g

I'm not vegan or vegetarian but felt like a plate of veg .
How much protein do you think there was on this plate?
100 g broccoli 2,8g
1/2 avocado 2g
100g mushroom 3.1g
100g corn 3.1
Total 11g

02/07/2021
02/07/2021

Happy Friday
Beautiful sunrise this morning over the Formosa peak The video doesn't do justice.
#ilovesunrise #ilovenature

27/06/2021
24/06/2021
20/06/2021

Mobility strength class Monday 8am
To join WhatsApp Heather 082 5503299

Photos from Bodyworks's post 19/06/2021

Progressions are always important in any fitness routine. Instead of jumping in at full speed and causing injury, listen to your body and after practice you can make it more difficult. Usually it takes the body 2 weeks to adapt to new demands and then you need to add something in the mix to improve and grow .
This can be either adding more frequency of training, increasing the intensity of the work out, changing the type of exercise or adding more time you spend on your session.
Here are some examples of Yoga progressions.

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Telephone

Address


Plettenberg Bay
6600
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