The Fitness Factory

Dream chasers 💯🏆

Quite fitting on Mother's Day that our newest member of the at The Fitness Factory Underberg, is !!! 🥳💪🏼💕👏🏼 This is what consistency and hard work is all about!! A mum of 4, including twin baba's, always showing up and never giving up, no matter how sleep deprived and exhausted she is!! Chants you are an absolute inspiration to all Mum's and women out there, and we couldn't be prouder!! 💪🏼👏🏼💕

HALLOUMI & QUINOA SALAD ✨

Your new favourite salad is here! Roasted sweet potato, crunchy cucumber, fresh tomatoes, pomegranate and crispy halloumi atop a bed of high-fiber quinoa, topped with a zesty dressing and fresh herbs = YUM!!

No matter the season, this is a satiating and nourishing salad you are going to want to eat again and again. I love to make this on a Sunday and enjoy it for lunch during the week.

Who else loves this one?

Ingredients:
1 sweet potato, cubed
1 tbsp extra virgin olive oil
Sea salt
½ cup quinoa, or grain of choice
200g (7oz) cherry tomatoes, halved
4 baby cucumbers, diced
1 tbsp red onion, finely chopped
½ cup pomegranate arils
¼ cup flaked almonds, roasted
⅛ bunch parsley, leaves & stems finely chopped
200g (7oz) halloumi, sliced

For the dressing:
2 tbsp extra virgin olive oil
1 tbsp white wine vinegar
2 tsp maple syrup
2 tsp Dijon mustard

Method
Preheat the oven to 200°C or 350°F. Line a baking tray with baking paper.

Spread the sweet potato across the tray and drizzle the oil over the top. Season with sea salt and black pepper. Bake in the preheated oven for 30 minutes or until golden and cooked through.

Whilst the sweet potato is cooking, cook the quinoa as per the packet instructions.

To make the dressing, combine all of the ingredients in a jar and whisk to combine. Season to taste with sea salt and black pepper.

To prepare the halloumi, pat it dry with some paper towel. Heat a frying pan over medium-high heat and lightly grease with olive oil. Cook the halloumi for 1-2 minutes on each side or until golden brown. Remove from the pan and chop into small bite-sized pieces.

In a large mixing bowl, combine all of the salad ingredients, including the cooked sweet potato, quinoa and halloumi. Pour the dressing over the top and serve.

Time to cook: 30
Serves: 3

Repost

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!! 😁😉💪🏼🥳