There’s a position that some people master at their very first class, yet is so frustratingly difficult for others even after many years…I’m talking about a Flat Foot Squat.

It’s a frequently utilised position in our bodyweight classes, either sitting in a flat foot squat or using it to transition between exercises. However, even once you finally get your heels down to the floor, you might still feel uncomfortably hunched over in the bottom position, while others squat smugly next to you in their perfect flat foot squats. So annoying!

Just remember there’s no overnight or quick fix, yet committing to freeing up your joints will eventually provide many benefits such as stretching your lower back; decompressing the spine and releasing the hips. It’s also great for the digestive system.

Here are some stretches you can do before you get into your flat foot squat:

Holding a Downward Dog to stretch calves and Achilles tendons, working heels down to ground


  • Hip Hurdler (circles) – each leg, forwards and backwards
  • Shin-box
  • Pigeon Stretch
  • Low Lunge – pressing back leg forwards


  • Knee Circles


  • Point and flex each foot, side to side stretch (big toe, little toe); ankle circles

The challenge to you guys is to sit in a flat foot squat for 21 minutes a day, for 21 days – I mean, how better to spend your time during lockdown?!

The idea is to build up gradually, so set a timer on your phone, get comfortable and sit for as long as you can, even if for only 2 minute increments, aiming for 21 minutes during a 12 hour period. Stand up when you need to, making sure you only ever feel some discomfort. Stop straight away should you experience any sharp pains.

Once you have built up to 21 minutes, make sure you don’t stand up immediately, rather sit down and stretch your legs out in front of you, shake them out as you will most probably experience some pins and needles.

Post pictures and share your stories, unusual squatting locations around the house and garden and have fun with the challenge in these challenging times!

“The bamboo that bends is stronger than the oak that resists.”

Japanese Proverb

Everything lies in the basics. The Deep Squat is yet another classic example. In order to develop movement complexity, first, we need the groundwork i.e. mobility, ROM (Range Of Motion), joint stability, plasticity, and strength.

The Deep Squat holds many benefits-

  • Addressing deficits in the hips, knees and ankles
  • Promotes better posture
  • Preparatory exercise for greater movement complexity
  • Improves digestion

The list goes on…

To read more on the subject follow the link provided below.

How to get started:

  • Allocate a place/time in the day that you can dedicate to your practice without interruption.
  • Self-Diagnostic – Assess your form. Recognize any deficits in terms of ROM.
  • Progressions – Safeguarding your training through incremental changes i.e. establish your base-line (how long you can hold for without pain) and gradually build up to 30 minutes with correct form.
  • If at any point you experience pain, stop! Take a day. Take two. The journey is AS important as the destination.

You may initially feel pins and needles, not to mention some discomfort. Over time we’ll guide you to perfect your Deep Squat.

The challenge entails thirty consecutive days of squatting thirty minutes per day.

30/30 Squat Clinic starts 1st and ends 30th May.

Who’s up for the challenge? Please let us know so we can set up a WhatsApp Group – we want to see your pictures and how you focus and pass the time during that gruelling 30 minutes.

There are two types of people. Those who LOVE running and those who would rather eat soil! So, which one are you? If you’ve never tried…how will you know? A good start would be the 5 or 7km trail run held at Somerbosch Wines every Thursday at 17h45, the Parkrun held every Saturday at 08h00 at Root 44 Market or just go for a run on the beach.

Here are some tips to get you started:

Make sure your run is an escape from stress instead of adding to stress. Many people find the morning to be the least stressful time to fit in training, however if you are stressing about the upcoming day during your morning run, then that is really defeating the object, so find the most peaceful time of YOUR day.

Ease into each run by walking to allow both your body and your mind to warm up. It’s easy to feel demotivated when you’re huffing and puffing along. Once you’re running, don’t worry if you need to take walk breaks which will keep your effort level steady and prevent aches and fatigue.

Most timing devices (watches or Apps) will beep, vibrate or tell you each time you have run a kilometre. Use this opportunity to assess your form – try and keep an upright posture and your footfalls light. Release any tension in your neck and shoulders in the same way we do in class. Think of a positive mantra to repeat in your head – if the mind feels good then the body will follow, so something like “I feel good” (even if you probably don’t!).

Do what works for you, some runners like to focus on their breathing or surroundings. Others like to plan their day, solve problems or listen to music. Try out different methods and use the one that helps you maintain a positive attitude.

Some runs are better than others whilst some are absolutely awful, but don’t lose heart. The longer you follow a consistent running schedule, the more often you can expect to enjoy your runs.

Before long, you’ll be experiencing the Runner’s High – it is a feeling of euphoria that is not a myth. Exercise stimulates the production of endorphins, powerful attitude-boosting brain chemicals. Being in nature can boost your mood and once you gain confidence, you’ll worry less and less about pesky tree roots and rocks and start to enjoy your run! Please let us have some feedback and even some inspirational pictures, would love to hear about your experiences!