Exercise Series

Series Description

Welcome to the Refit for Life Rehabilitation Programme for transplant recipients. You will find different exercise plans designed to help you get active again after your transplant. The program includes plans for 4 different levels of ability, ensuring there is help for everyone in your activity journey.

What does the program include?

Level 1 Let's Get Moving! (I’ve just had my transplant)

A short and simple walking program to get you moving again. Includes some basic mobility exercises to loosen things up for the upcoming modules.

Level 2 Off The Marks! (Beginner)

An interval walking program building your cardiovascular fitness. Includes an introduction to some basic strengthening and toning exercises as well as some stretching exercises.

Level 3 Building Blocks (Moderate)

Longer duration walking intervals as we start to increase your cardiovascular fitness. An introduction to full body strengthening and stretches of the major muscle groups.

Level 4 Final Straights! (Intermediate)

Walking program with increased intervals of up to 35 minutes duration. Includes a complex full body strength and toning program, with relevant stretches.

You can choose which level you start at depending on your personal fitness journey.

Move up a level when you feel ready, we recommended 6 weeks per level.

You must register for the program to gain access to the exercise plans and videos.

I’m already registered, login.

Series Instructor

The exercise series was created with collaboration from various partners including Medical Doctors, Health Professionals, Sports Therapists, Nutritionists and Transplant Recipients.

Heading the team and responsible for the exercise videos was Justin Bircher, A biokineticist based in South Africa.

Justin Bircher
Biokineticist, South Africa

Qualifications: BA Human Movement Science, B.Sc Honours – Biokinetics

Website: www.thebio.co.za

Justin graduated from Stellenbosch University with a BA Human Movement Science Degree and then went on to complete a post graduate B.Sc Honours degree specializing in Biokinetics.

Upon completing his internship, Justin started his first practice in 2002 and over the last 16 years of practicing Justin has been blessed with significant practice growth and fantastic staff have joined the practice. The group of practices now employs 8 Biokineticists, 4 Intern Biokineticists, a Practice manager and administrative staff.

The practice has a footprint throughout the greater Durban area and has an interest in consulting to patients within the orthopaedic, sports injuries, performance and wellness scope of the health and rehabilitation sector.

Justin has served on the Biokinetic Association of South Africa board – KZN Branch, he is registered with the following local and international associations: South African Sports Medicine Association, FIMS (the International Federation of Sports Medicine), the HPCSA (Health Professionals Council of South Africa) and completed the Exercise is Medicine training.

Justin is passionate about orthopaedic and sports injury rehabilitation as well as the overall wellness of his patients. He enjoys developing the individual to attaining their goals and allowing them to reach their full potential.

In his own time Justin enjoys stretching his limits with ultra-marathon mountain bike stage races and endurance events having completed the TransBaviaans, TransDrak, TransAfrica Adventures and multiple stage races along with some trail and running events. However, Justin is most grateful for his beautiful wife Vanessa and son Noah with whom he enjoys spending quality time with.