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Movement

In addition to our Integrated Movement Routines (IMRs):

  • FOUNDATIONS will help you master the basic movements
  • RESTORE provides simple movement circuits to improve function and reduce tension in specific joints
  • INFORMATION is where you can learn more about your body and the benefits of functional movement from our experts

Beginners' Workouts

Beginner Workout 11
[30 min]
With a combination of dance and body-weight  movement, you’re in for a full-body boost. Make sure you’ve got some energy and a sense of humour going into this - you might need it!
Beginner Workout 36
[15 min]
Work up a gentle sweat as you build on your balance and mobility. Some familiar moves combined with a few twists and rotations will get your blood pumping and muscles working.
Beginner Workout 38
[15 min]
This is a test of flexibility and full body mobility, starting slowly then picking up the pace. You’ll move between standing and the mat, but if you are worried about your knees, just watch to see if you are comfortable with the movement.
Beginner Workout 39
[15 min]
It’s all about balance in mobility in this workout. Work on opening your shoulders and chest, as well as loosening your hips for easier movement.

Intermediate Workouts

Intermediate Workout 44
[15 Min]
Take it slow with this simple, but effective full body workout. Open your groin, your groin and shoulder girdle as you move through each phase of the routine.

Restore

Nutrition

Fuelling your body in midlife

Food is an essential aspect of healthy living. As our bodies change, so do our nutritional requirements. In this section you will find:

  • RECIPES to inspire your weekly meal plans
  • BENEFIT GUIDES to help you learn about the foods you should be eating
  • INFORMATION to learn about the healing power of food and how it impacts the way you feel

Food as Medicine

Boost your brain with these 10 foods!
The AHA has updated their 'heart-healthy' recommendations
5 Foods to help you detox your liver
Why Comfort Food Doesn’t (Really) Make you Happy
Fasting over 50 – is it right for you?
Mindless Eating Part 2:
From mindless to mindful
Should you cut back on red meat after 50?
Is red meat good or bad for you - especially as you age? The research suggests that...
Let’s talk about alternative sweeteners
There are many different kinds of alternative sweeteners but what are the good and bad things you should know about them?
How much salt is too much?
How much salt do we really need? Is salt bad for you? And what happens when you have too much or too little?
Top 5 health foods that are actually bad for you
Here are the top five health foods that are actually bad for you (and tips on how to identify them).

Benefit Guides

15 of the best plant-based proteins
Reorganising your kitchen to improve your health
5 Essential Fall Vegetables – A Versatile Autumn Menu
The health benefits of fibre. Why it's more important than you think!
7 tips for snacking smarter after 50
The 8 Benefits of Turmeric
The Benefits of Beetroot
The Benefits of Apple Cider Vinegar
What to eat for a Vitamin C kick!
The health benefits
of Green Tea

Recipes

Roasted sweet potato, fig, rocket & quinoa salad
Herby, baked Falafel
In-between seasons watercress soup
This soup is an incredible meal filled with all you need for heart health, bone and joint health, digestive health, as well as balancing your blood sugars, boosting your mood and improving your immunity.
Your New Favourite Lentil Salad
Sugar-free Sesame Cookies
Sweet Strawberry, Halloumi and Tomato Salad
Dark Chocolate Bark
Bloody Mary Cocktail
Sweet and Spicy Pumpkin Seeds
Skinny Pumpkin Pie and Pecan Squares

Self

The goal is to ensure that although you're older, you're also bolder and better!

  • HEALTH will help you understand more about the things that ail you
  • IMPROVEMENT is there to help you manage the ups and downs midlife might throw at you

Health

Master Your Metabolism After 50
Prescribing
Nature as Medicine
How do we deal with inflammation?
Natural relief from Osteoarthritis
All you need to know about Osteoporosis

Self Improvement

6 expert tips for changing careers after 50
How chatting to someone in a coffee shop changed my life
Growing Older Solo
Women who love to walk
Why "Older" Adults Add Value To The Workplace
How to go grey in your 40s,50s and 60s
Pro-Aging in Hollywood – Getting older is a positive!
5 things to confront your partner about before or during menopause
Midlife stresses we all face as Women growing older
We don’t talk about THAT. The real reasons we don't talk about menopause

But wait, there's more!

Meet our Experts

Jannie
Claassen

Jannie is your guide in all of our workout classes. He is a transformational body coach, teacher, trainer and registered physical rehabilitation professional with more than 30 years in the functional movement field. Functional movement is his passion and life's work!

 

Phys-Ed - HED, ACE, Hons BED. Certified in the USA by AFAA and ACSM

Simone
Berzen Levy

Simone is an experienced APA Pain Physiotherapist with a 35-year history of working in the management and treatment of chronic pain as well as in the health, wellness and fitness industry. Her expertise also includes chronic disease management, diabetes, mindfulness, group exercise instruction, manual therapy, exercise prescription, and fitness.

 

BSc Physiotherapy

Liz
Grantham

Liz is the founder of TheOptimal.me. She has more than 30 years of experience in marketing and advertising providing innovative, integrated, thoughtful solutions for global clients such as Visa, Shell and Sony Mobile, working on projects including the Olympics. "Hard work, experience and endless curiosity, together with the need to not only survive but thrive as I get older, motivated me to develop TheOptimal.me"

Start today! Join TheOptimal.me

Our guided 21-day course, First Steps to Physical Freedom, will introduce you to IMRs and help you make movement a habit.

Explore our full offering.

  • Unlimited access to Integrated Movement Routines (IMRs)
  • Tips and advice from our experts
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