The Fitness Factory

28/04/2026

The Fitness Factory staff always kitted out by only the best!! 👌🏼❤️

27/04/2026

SUPRISE!! 🥳😁 Christmas has come early for our Underberg gym!! 😉🎁
We finally have Ski Ergs at The Fitness Factory Underberg!! 🙌🏼🥳

So for those who haven't used one before, the Ski Erg is a highly efficient, full-body machine that blends cardio and strength without putting stress on your joints! 👌🏼

Benefits:
• Full-body workout – combines upper and lower body movement.
• Low impact – gentle on joints, great if you’re avoiding high-impact exercise.
• Improves cardiovascular fitness – excellent for endurance and calorie burning.
• Builds strength and coordination – especially through controlled, repetitive pulling.
• Versatile – suitable for HIIT, steady cardio, or strength endurance sessions.

Muscles Worked:
• Core (abs and obliques) – stabilising and powering the movement
• Back (lats and lower back) – major pulling muscles
• Shoulders – especially the rear delts
• Arms (triceps and biceps) – assist in the pulling motion
• Glutes and hamstrings – engaged during the hip hinge and downward drive
• Quadriceps – help stabilise and support the movement.

Technique:
The Ski erg utilizes a full-body, high-to-low motion, relying on core engagement and hip hinging rather than just arm strength. (First legs/hip hinge, then pull with arms/back, not both at the same time!)

1. Stand tall with feet shoulder width apart. Hold handles overhead.
2. Initiate the movement by dropping your hips back using a hip hinge, not a squat. Drive the handles downwards by hinging at the hips before bending your knees. Push your hips back slightly as you crunch forward to generate a powerful, efficient movement.
3. Engage the lats to drive/pull the handles down (leading with elbows)
4. Finish with handles by the hips.
5. Return to starting position, controlled.

Common Mistakes:
❌ Avoid turning the move into a full squat (hinge only)
❌ Pulling with arms alone.
❌ Bending over too far.
❌ Legs and arm pull at the same time (first legs, then pull with arms)

Good luck and have fun!! 😁😉💪🏼🥳

20/04/2026

It's a new week, find the time to exercise, find the time to meal prep, make exercise part of your daily schedule and not just when you have "free time"! Make it part of your life!! 💪🏼
gym fitnessmotivationquotes gymquotes gyminspiration underberg underberggym durban durbannorth durbannorthgym

15/04/2026

🏋🏼‍♀️No Joining Fee
🏋🏼‍♀️No Contract
🏋🏼‍♀️Only 30 Day Cancellation Notice

15/04/2026

10/04/2026

RASPBERRY BAKED OATS ✨⁠ Recipe below...⁠

Repost
⁠
Ingredients:⁠
- 2 bananas⁠
- 2 cups (160g) rolled oats ⁠
- 2 tbsp chia seeds⁠
- ½ tsp baking powder ⁠
- 1 serve Protein Powder (we use )
- 1 tsp cinnamon ⁠
- 2 cups (500ml) milk of choice
- 1 tsp vanilla extract ⁠
- 1 ½ cups (150g) frozen raspberries ⁠
⁠
To serve: ⁠
- Greek yoghurt, or dairy-free alternative ⁠
- Peanut butter, omit for nut-free ⁠
- Honey ⁠
⁠
Method:⁠
Preheat the oven to 180°C.
⁠
Add the bananas to a rectangular baking dish, we used a 20cm by 30cm size dish. Mash the bananas until smooth. ⁠
⁠
Add in the rolled oats, chia seeds, baking powder, protein and cinnamon. Pour over the milk and vanilla and then use a fork to whisk all the ingredients together. Make sure there are no lumps of protein powder or chia seeds. ⁠
⁠
Add in the raspberries and then bake in the preheated oven for 30 minutes. ⁠
⁠
Remove from the oven and allow to cool slightly before slicing. ⁠
⁠
Serve topped with Greek yoghurt, peanut butter and a little honey, if desired. ⁠
⁠
Time to cook: 35⁠mins
Serves: 6⁠

01/04/2026

PLEASE TAKE NOTE OF OUR EASTER WEEKEND OPENING HOURS!! 🐰🌸🐣✝️💕

11/02/2026

Cadence Cycling started with the realisation that training with power made perfect sense and nobody was really taking advantage of this fact. A studio with bikes with power meters provided an ideal environment to accurately test cyclists and then control intensity during training to stimulate rapid performance improvements.

For all cyclists, from beginner to podium seekers, training at Cadence will get you fitter, faster, than any other form of training.

27/01/2026

Reposted from

A little throwback to our first powerlifting workshop at last year, shortly after this amazing gym becoming our new home base 🙏🎉

📷

06/01/2026

Come pop in and chat to us if you'd like to have a look at our gym, or you can contact us on:

📞 084 420 8230
✉️ info@thefitnessfactory.co.za

GYM FEES:
Public members: R390/month via debit order
Northwood Old Boys: R345/month via debit order
Daily Rate: R100/day
Weekly Rate: R220/week
Once-Off Month: R490.

Remember we have no joining fees and we only require ONE calendar month's notice if you need to cancel! 😁🙌🏼 See you at The Fitness Factory!! 💪🏼🥳

20/12/2025

Congratulations to our 12 Week Challenge Winners on your outstanding results!! 💪🏼🔥

🏆 Male Winner: Jules Von Buddenbrock
🏆 Female Winner: Julie Loom
🏆 Coaches Award for Effort: Kirsten van Deventer

Thank you to for sponsoring their amazing supplements hampers!! Definitely the best brand out there!! 👌🏼

Also a big congratulations to ALL our challenges competitors for your effort and dedication! 👏🏼 Even if the only thing you gained from the challenge was finding some motivation again, a bit of direction and guidance with healthy eating, or just getting yourself back on track, then you have won!! 👏🏼🏆💪🏼

Have a great weekend everyone 🥂💞

14/12/2025

Some Sunday afternoon food prep ideas for the week ahead! 👌🏼👇🏼
🥐 ALMOND CROISSANT BAKED OATS 🥐⁣
⁣
Your favourite breakfast or snack has arrived…⁣
⁣
INGREDIENTS ⁣
⁣
▪️1 cup oats⁣
▪️1/2 cup almond flour ⁣
▪️1 tsp baking powder⁣
▪️1 banana, mashed⁣
▪️1 cup milk⁣/plant milk
⁣
Topping:⁣
▪️3 tbsp almond butter⁣
▪️2 tbsp almond flour ⁣
▪️2 tbsp maple syrup ⁣
⁣
METHOD⁣
⁣
▪️Preheat oven to 180°C
▪️In a prepared baking dish, add in all the ingredients (apart from topping) and mix well. Spread evenly. ⁣
▪️Mix together the topping ingredients and swirl into the mixture. ⁣
▪️Bake for 23-30 minutes. ⁣

⁣
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