RV04

01/09/2026

September 1st, and we are all escaping our winter hiding spots and pretending we’ve been training all along 😂 The only problem, our bodies will quickly tell us  “Hey hustler… we haven’t done this in months.”

So as we head into longer days, warmer weather and our great spring comeback : Build up slowly. Recover properly. 

Happy Spring 🌼

24/08/2026

ONE BAD DAY DOESN’T DEFINE YOU.

The Springboks had a tough one against the All Blacks on Saturday. It happens in all sports, even to the best.

At RV04, we’re certainly no rugby experts 😂, but we do know this : A bad game, A poor race, A missed PB, A training session where nothing goes right....you'll get em (for whatever reason) but they do not define you. Learn from your disappointments, own it, recover, and come back again, because continuous improvement is better than delayed perfection.

12/08/2026

Some of the country's oldest annual school rivalries date back to the 1920s. Interschools has been part of South African school sport culture for generations, and over the last few weeks there have been some titanic battles across SA. The clashes are set to continue over the upcoming weekends on hockey pitches, netball courts, and rugby fields.

For teenagers, these big school rivalries create something far more valuable than a win or a loss. They create belonging, friendships, confidence, resilience, discipline and memories that can last a lifetime. Whether you're on the field, on the sidelines, behind the scenes or cheering from the stands - you're part of something bigger than yourself.

At RV04, we believe sport isn't just about building stronger bodies. It's about building stronger people, and sometimes, the greatest victory is what you take away from the experience.

09/08/2026

Today we celebrate the incredible women of South Africa - the women who show up, push limits, chase goals and keep moving forward.

To every woman who trains before sunrise, runs that extra kilometre, gets back on the bike, steps onto the court, lifts heavier, or simply keeps showing up when her body says “not today”…..We see you. We celebrate you. We salute you.

Your strength is more than what your body can do. It’s your determination, resilience and courage behind every effort. Happy National Women’s Day to all the phenomenal women of 🇿🇦.


❤️

07/08/2026

Did you know?

Even a 2% loss in body weight through fluid losses will reduce endurance, increase perceived effort and affect concentration.

💧 Don't wait until you're thirsty.
💧 Small sips throughout the workout.
💧 1 hour +, replace fluids & electrolytes.

Small habits often make the biggest difference.

06/08/2026

Sports Massage Therapy isn't just for adults or elite athletes. It provides significant physical, developmental, and psychological benefits for early adolescents (ages 10–14).

During this specific window, their bodies are undergoing rapid growth spurts and hormonal shifts. Targeted sports massage acts as a highly effective supportive care tool.

Good session with young Gerhard this evening, keep an eye out for him - the ball stays hit when he is at the crease 🏏

05/08/2026

Privileged to have assisted ASAP Cycling | Cycling Team today with their final touches for the Trans Baviaans MTB Marathon this weekend.

Recovery isn't just about what happens after the finish line, but also about arriving at the start line feeling fresh, so you can perform when it matters most.

Wishing Willem Visagie and Cobus Marais strong legs, as they go for 🥇 across the unique route of this year's event.

See you on the other side. 💪🚵

31/07/2026

🇿🇦🏅 FRIDAY FACTS: SOUTH AFRICA & THE COMMONWEALTH GAMES 🌍

Did you know that South Africa was there at the very beginning of the Commonwealth Games story ? The first Games were held in Canada, in 1930 and called the British Empire Games. Just 11 countries and around 400 athletes took part… and yes, South Africa was one of them. 🇿🇦 Over the years, the Games have changed names, countries have come and gone, and the event has grown into a major international multi-sport competition.

Our journey has been a fascinating one. We competed in the early editions from 1930 to 1938, and again from 1950 to 1958. We then returned to the Games in 1994, following our re-entry into the Commonwealth. Since then,Team South Africa has been a regular presence on the Commonwealth sporting stage.

And we've certainly made our mark. From athletics and swimming to cycling, boxing, hockey, netball and more, South African athletes have produced some memorable performances and brought home plenty of medals over the years.

One name that has become synonymous with Commonwealth success is Chad le Clos. At the current 2026 Glasgow Games, he made history by becoming the most decorated athlete in Commonwealth Games history, reaching an incredible 21 medals across five Games. That's a career spanning from Delhi in 2010 all the way to Glasgow in 2026.

Behind every medal, every record and every moment on the podium is something we don't always see: Years of training. Countless hours of preparation. Injuries and setbacks. Early mornings. Hard sessions. And… a whole lot of Sports Massage Recovery 😏

So here's to the professional athletes and amateurs alike putting in the work this weekend 💪

RV04
Fitness / Recovery / Sport / Science Move better. Recover smarter. Feel stronger.





Virus-free.www.avast.com

24/07/2026

You've just spent 60 minutes training hard...then suddenly it's straight from 100% effort to "where are my car keys?" 😂

Try ​planning an extra 5–10 minutes into your workout for a proper cool-down , a little walk back home after your run, a light leg spin during the last 5 kms of your bicycle ride, etc.

Don't forget some good old gentle mobility and stretching after your exercise or training - you know, that thing we all love to ignore 🫣

It doesn't need to be complicated ...it just needs to happen. It's not exciting, but making recovery part of your training routine is a habit worth building.

23/07/2026