Johan Dorfling

Are your glutes firing???

In layman’s terms, are your buttocks muscles even working?

This one is especially for ladies but guys can benefit as well! We all need strong, active glutes for posture and performance!

Have you ever noticed how some people walk around with excessively arched lower backs and butts in the air? All in an effort to try and make their flat backsides look more prominent.

THIS DOES NOT LIFT YOUR BUT!!!

All it does is create LOWER BACK PAIN and niggling HIP PAIN.

I use a special teqnique with my clients to “switch on” their glutes before any training is done.

If you are a runner, cyclist, yogi or even if you just want to build great glutes without causing postural dysfunction or injury, send me a PM

Please like and share 🙏🏻

Paleo, Vegan, Intermittent Fasting... Here's how to choose the absolute best diet for you. With so many options out there, it's sometimes hard to figure out the best diet to improve your health and transform your body. In this article we explore 5 steps to finding the best eating approach for you.

Johan Dorfling added a button to help you learn more about them.

Johan Dorfling updated their address.

Cool way of looking at it. I so often hear "I need to lose weight". BE MORE SPECIFIC. Set realistic, achievable goals and at a date. Here is an example. I want to lose 10 kg this year. That is less than a kg per month or 250g a week. Pretty realistic and achievable.

You can't manage what you don't measure.

So forget about weight for a minute, how about "I need to get fit". How much fitter? And by when? How fit are you now? Can you walk 5 km in an hour? How many burpies can you do in a minute? What is your max minute power? VO2 max, resting heart rate?

How do you even now if you are getting closer to your goal?

Failing to plan is planning to fail.

So, are you ready to set a goal?

From Krista Scott-Dixon:

So let's say you have 50 reps of something to do. You can do:

50 reps all at once
2 sets x 25 reps
5 sets x 10 reps
10 sets x 5 reps
25 sets x 2 reps
50 sets x 1 rep
There's no right answer of course. But here's the analogy BECAUSE THIS IS NOT ACTUALLY ABOUT WORKING OUT WOAH.

Imagine you were facing a 50-rep set of overhead squats, and you had to do them all at once.

Uuuuughhhhh.

Now imagine someone saying, "Hey buddy, tell you what, how about you do ONE rep every day for FIFTY days."

Phew. OK. That's do-able.

Now what if someone said, "Screw that, that's still too much, how about you do 0.5 of a rep every day for 100 days."

Wow. Sure.

That's a long term project. You just committed for 100 days.

But how does that FEEL?

Totally do-able right?

Sure, you might need a post-it note or two in the first few weeks to remind you to do your daily half rep.

After that you should be hitting your stride. Those half-reps become part of your life.

Maybe one day you're like "Man, I could totally do a full rep today." And you do.

For those 100 days, your body stays healthy, you feel great, and every day is a win.

If you're looking at long-term change, STOP TRYING TO DO ALL THE DAMN REPS AT ONCE!!

Show up today and do your half-rep. Or your 0.1 rep.

Then show up tomorrow.

That's it.

Hello Ballito 🐬

I'm very exited to announce 📣

🥇AFTERNOON FITNESS SQUAD 🚴‍♀️

Focusing on SPORT PERFORMANCE

at VIRGIN ACTIVE 🏋️‍♀️

4:30 to 5:30 PM

Monday to Thursday

ONLY 6 SLOTS AVAILABLE!

⚠️ WARNING ⚠️

Only for members who are serious about taking their fitness to the next level

Share if you care ❤️

On my To-do list

On my To-do list

For all the ladies that are a bit shy and don't have that bikini body just yet, this is the lady to speak to for home based fitness. Feel free to share or tag a friend!

This is how I roll! is amazeballs for tight and stiff muscles.

The 4 Most Common Extracurricular Activities of the Competitive Swimmer #2 Napping. Olympic Champion Nathan Adrian must know what we're talking about. Sprinters are fast, but big, strong sprinters love to nap.

Posture & Cycling: Improving biomechanics for endurance and injury prevention For cyclists who dedicate hundreds of hours to training and racing, posture exercise can be the key to improving endurance and reducing injury. Johan Dorfling, cyclist, certified personal trainer, and CPEP, and Dr. Steven Weiniger, posture expert, weigh in on the importance of posture for performanc…

Pretty much sums it up!

Check out Life & Style Magazine! We've submitted an article on how to do a basic push up!

Check out our article in the Life & Style!

The fight against obesity is not going to be won by diets. If you are obese, it's not because you were overindulging in rye bread and oranges. Complex carbohydrates come with a whole host of invaluable micronutrients we cannot find anywhere else. The message for long-term weight control is simple: stay close to nature, eat a bit of everything- but not too much. That's all our body wants from us................................."

Diets are about depriving, where as food should be about providing. Being on a diet is unsustainable. As soon as we return to our bad old habits, all the weight comes back. Then we try again. This yo-yo effect is not only unhealthy but slows the metabolism for several years afterwards - maybe even life-long, forcing us to limit caloric intake all the time. This is clearly impossible.

He lists the dangers of going on a low carb diet. "Short term, one risks serious and even life-threatening fluid and electrolyte imbalances. Long term, a risk for vascular problems like strokes, heart attacks or amputations. Osteoporosis, kidney stones and chronic constipation are other well-established side effects...

Parts of a letter written by a doctor in reponse to Tim Noakes and his bla blaaing about High Fat, low-carb diets. Natal Mercury 7/10/13. (to follow)

There is NOTHING you can do to out-train a BAD diet, evan if your training programme is perfect!! You have to get on top of your eating. Make sure you get enough lean protein and essential fats.

EAT FIVE MEALS A DAY
EAT A LEAN, HIGH QUALITY SOURCE OF PROTEIN WITH EACH MEAL
EAT NON-REFINED, LOW GI CARBS
EAT FRUIT AT BREAKFAST AND POST-TRAINING
EAT VEGETABLE AND OR SALAD WITH EVERY MEAL
EAT HEALTHY FATS WITH YOUR PROTEIN AND VEG MEALS (nuts, avo and healthy oils)
DRINK WATER
KEEP A JOURNAL OF WHAT YOU EATING
HAVE A CHEAT MEAL ONCE A WEEK
LAUGH AS OFTEN AS POSSIBLE (best ab workout)
SMILE

Great to see so many "Fitness Worx" clients at running club tonight....Jo Boyd M.I.A. ;-)