#TeamTrifocus brand ambassador, Olaf Birkner

#TeamTrifocus Athlete: Olaf Birkner

  Olaf Birkner is a South African athlete, online coach and a #TeamTrifocus brand ambassador. We catch up with him to find out how Trifocus Fitness Academy has helped him in his fitness career. Olaf was handpicked by Trifocus Fitness Academy when they spotted him in the SA Arnolds Model Fitness Competition in 2016. Since then, he has been […]

Obliques roll-back

Obliques Roll-Back | Pilates Mat Exercise | Abdominal Exercises

What a way to work the waist! The obliques roll-back primarily targets the obliques however it also adds great mobility to the back, isolating one side of the body at a time and relying heavily on pelvic stabilisation. Your spine and scapulae are a focal point. You need to remain extremely stable during rotation as the […]

Bsic kettlebell movement: kettlebell swing

The foundational kettlebell movement: the swing

The swing is the movement that all kettlebell training is based on.  There’s a reason for this – says master kettlebell coach, Andrew Read. The swing – says Read – puts very little stress on one’s lower back so  making it a great exercise for people (who have lower back problems) to do. He also says that […]

Why you need to train your shoulders

How you should be training your shoulders

No matter what time of the year it is, it is always a good time to train your shoulders. But the question that always comes to mind is how do I get perfectly capped deltoids? Here are some exercises to target that V-line in your medial deltoids. Seated lateral dumbbell raises (targets the medial deltoids) Sitting […]

The Saw: A full-body Pilates workout

Pilates Mat Exercise | The Saw | Trifocus Fitness Academy

Just a twist and dip… The name of this Pilates mat exercise is so beautifully transparent and accurate in description as it conjures up such powerful imagery in one’s mind. Just as a sharp strong saw glides through wood so too would one ideally perform this Pilates exercise effortlessly in a ‘saw’ or slice-through-the-air action […]

How to tone your glutes

6 Exercises that’ll sculpt your glutes beautifully

Have you ever stopped to appreciate your glutes? Maybe you should because they do a lot more for you than you might have thought. Did you know your glutes play a major role in your balance? They are the muscles that move your hips, allowing your legs to move. Every time you lift one foot […]

How to choose the best running shoes for you

How to find the best running shoes for your feet

Even if you take a short jog now and then, it’s important that you do so in a pair of running shoes that fits your foot properly. Many running-related injuries can be avoided simply by wearing the right running shoes.  We’ll explain how to find out what your feet need out of a running shoe […]

The wonders of the incline bench press

Why the incline bench press is the best exercise to shape your chest

The incline bench press is the best exercise to shape your chest because it develops the mass and strength of the: Pectoral muscles (upper and middle region of your chest which will give a square-cut appearance with a vertical drop), and  Anterior (front) deltoids.  The lower chest is naturally more responsive to growth. As you’d […]

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