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Monday 05:00 - 20:00 Tuesday 05:00 - 20:00 Wednesday 05:00 - 20:00 Thursday 05:00 - 20:00 Friday 05:00 - 19:00 Saturday 06:00 - 12:00

The Fitness Factory

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The Fitness Factory

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Only 30 day cancellation notice! GYM FEES: www.thefitnessfactory.co.za
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20/11/2025

Train with the STRONGEST 💪🇿🇦

team in action

Coaches & Athletes

Powered by

05/11/2025

Elevate your performance 🔥💪

Athlete : .mudara
Fueled by

04/11/2025

Staying Strong for Life: The Power of Strength Training as We Age

As the years go by, it’s easy to believe that slowing down is just part of getting older. But science — and countless inspiring examples, such as our 85 year old client — tell a different story. One of the most powerful tools for maintaining energy, confidence, and independence as we age isn’t a secret supplement or a magic diet. It’s strength training! 💪🏼🏋🏼‍♂️

Why Strength Training Matters More Than Ever

From our 30's onward, we naturally begin to lose muscle mass — a process called sarcopenia. Left unchecked, this can lead to weakness, balance issues, and a higher risk of injury. The good news? Strength training directly counters that process.

Lifting weights/resistance training helps to:

• Preserve and rebuild muscle mass
• Strengthen bones and joints
• Improve posture and balance
• Boost metabolism, helping to manage body weight
• Enhance mental well-being and self-esteem

Motivation: Remember Your “Why”
It’s not about chasing big numbers in the gym or looking like you did at 25. It’s about living fully — being able to hike with friends, lift your grandkids, carry your groceries, or simply move through life with ease and confidence.

Think of every workout as an investment in your future self. Every rep is a promise: I’m choosing strength over decline.

27/10/2025

MEAL PREP DINNER IDEAS: Chicken Pesto Meal Prep 👌🏼

Ingredients 👇
200g Chicken Breast
50g long grain rice (raw weight)
15g Basil Pesto
60g Low fat greek yoghurt
3 sun dried tomatoes chopped up
Handful of Spinach
1/2 small red onion
80ml chicken stock

Cook for 40 - 50 mins @ 180 Celsius.
Think of this recipe as a basic template, and feel free to customise however you want 🙌

Calories / Macros 👇
523 calories
51.9g carb
8.3 fat
57.7g protein

Repost from:

25/10/2025

💙💙💙💪🏼.

23/10/2025

Attention to detail is not about perfection. It's about excellence, about constant improvement and building athletes IQ

Coach :
Athlete : .mudara

Fueled by :

21/10/2025

ALMOND JOY PROTEIN BALLS 🥰

They’re packed with 5 grams of protein per ball and only 3 grams of sugar so you can feel good about eating them while satisfying your sweet tooth! 🥥🍫

Here’s how to make them:
· 1 ½ cups old fashioned rolled oats
· 1 cup natural almond butter
· ¼ cup honey
· 2 scoops chocolate protein powder, 50-60 grams
· 1-2 Tbsp unsweetened shredded coconut

1️⃣ Place oats, almond butter, honey, protein powder and shredded coconut in a large bowl and stir to combine.
2️⃣ Getting the mixture to combine takes a little arm muscle and it may seem too thick at first, but it will come together as you keep mixing. I use my hands to knead the dough near the end and that seems to help. If the mixture still seems too dry or crumbly, you can add more almond butter or honey.
3️⃣ Once combined, use a small cookie scoop to scoop and form the dough into balls.
4️⃣ Store in a covered container in the fridge or freezer.

protein balls | high protein | protein snack

16/10/2025

Join us at The Fitness Factory for a fun mini challenge on Saturday!! 😁💪🏽🤩 We dare you to give it a go....😉

13/10/2025

Incredible lifting by this past weekend for the KZN Powerlifting Comp held at The Fitness Factory! 💪🏽👏🏽🔥

Reposted from
So much excitement 🙌🙌🙌
I absolutely enjoyed myself
Thank you to everyone for their support 🗣🗣🗣

11/10/2025

Are you craving a weekend Pizza, but without the guilt??! 🫣 How about trying this Cottage Cheese Pizza Base 🍕....so delicious and has 40g of protein per base! This one is topped with basil pesto and tomatoes but you can choose whatever you want! 😍

1 cup cottage cheese
2 eggs
60g flour

Mix all ingredients together, spread onto a tray lined with baking paper and bake in a 180°C oven for 20-25 mins or until golden. Take it out, add your toppings and pop it back in the oven for another 10 or so mins until cooked.

Address

140 Adelaide Tambo Drive
Durban
4051

Opening Hours

Monday	05:00 - 20:00
Tuesday	05:00 - 20:00
Wednesday	05:00 - 20:00
Thursday	05:00 - 20:00
Friday	05:00 - 19:00
Saturday	06:00 - 12:00

Telephone

+27844208230

Website

http://www.thefitnessfactory.co.za/

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