Custom Goal & Program Development

Simple, effective, efficient workouts with a personal trainer that are based on your health and fitness assessment, motivation, coaching science, education and your goals. Tiger Athletic is a private, appointment only strength and conditioning gym offering revolutionary 50 minute workouts in the heart of Sandton. You can pop in have a workout, a refreshment and head back to your life in an hour!

Personal training that uses physical assessments that give consideration to your unique health and exercise history and your unique personal wellness goals, there is no “one size fits all” test or set of tests that will suit you and your unique circumstances. Tiger Athletic chooses valid and reliable tests specific to your physique, health and individual  wellness goals.

We offer revolutionary, goal-specific strength & conditioning programs that focus on building strength as a foundation for lifelong fitness. Full body workouts that address strength, flexibility, cardio, balance, agility and muscular alignment.

Tiger Athletic is a modern facility, your personal trainer records and manages your health and fitness assessment to design a that incorporates your goals and interests, this for us is the ‘personal” in personal training.

Your trainer monitors your fitness levels and goals and makes subsequent adjustments to the program in an ongoing cycle as your develop aesthetically ato ensure ongoing change towards your goals.

Our trainers use these assessments to gather baseline data for developing specific, measurable, attainable, realistic time based goals and effective exercise programs. The various pieces of information gathered, gives us a broader perspective of who you are as an individual. The processes and data collected assist your Personal Trainer, in identifying potential areas of injury and reasonable starting points for recommended intensities and volumes of exercise based on those goals and fitness outcomes.

Tiger Athletic Sandton utilizes the information gathered from physical assessments in conjunction with personal information gathered in your consultation and health appraisal to plan a time efficient, body specific program that is designed to help you achieve your goals. Understanding your personal characteristics and lifestyle factors helps us to plan sessions that are reasonable in length, frequency, intensity and complexity. Tiger Athletic Sandton believes developing short, medium and long term goals with you, is critical for both exercise program design and your motivation to stick to the plan and achieve success.

Fitness Assessment for accurate, body specific training program design is our go to tool for ensuring you reach your goals efficiently and effectively and is a must have component of your training success.

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Simple, effective, efficient workouts with a personal trainer that are based on your health and fitness assessment, motivation, coaching science, education and your goals. Tiger Athletic is a private, appointment only strength and conditioning gym offering revolutionary 50 minute workouts in the heart of Sandton. You can pop in have a workout, a refreshment and head back to your life in an hour!

Your body. Your rules. We allow you to find the right fitness routine for you, ensuring you meet your goals quickly and safely by designing your fitness solution based on your lifestyle, state of  health and goals.

We believe everyone is an athlete. We employ the same sport science protocols to train you that we use on professional high performance athletes. It simply is the best way for you to achieve real results.

Tiger Athletic Fitness & Conditioning motivates, assesses, trains and educates clients in a private, appointment only, personal trainer led facility providing an extraordinary simple, efficient and effective 50-minute workout in the heart of Sandton!

Let’s chat about your health

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Happy With Your Body?

Everyone’s an athlete, workout, eat and recover like a professional athlete with Strength & Conditioning Coach, Aubrey a fitness professional who uses an individualised approach to health assessment, motivation, coaching science and education.

Aubrey designs safe and effective exercise programs and provides the guidance to help you achieve your personal goals.

Contact us to book a trial session or for more information on this incredible opportunity to change the way you look and feel about your body !

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Breakfast:Five Perfect Protein Sources.

Eggs may be the most popular protein choice for breakfast, but don’t get stuck thinking inside the shell. Check out these 5 awesome, unconventional protein sources!

You need to prioritize protein at breakfast. The macronutrient serves a number of important functions when consumed during your first meal of the day.

To begin with, protein helps put the brakes on the muscle catabolism that can occur during an overnight fast and switches on your muscle-making machinery again. Protein at breakfast has also been shown to be important in the battle against the bulge. It curbs the body storing fat by helping to curb hunger and control blood sugar, both of which help reduce overeating later in the day.

When most people think of breakfast proteins, eggs come to mind first. While I certainly have a love affair with this protein packed miracle of nature there are other proteins worth exploring for your daybreak meal.

Smoked Salmon – 10 grams protein per 60 gram Serving.

Kick-start your day with top-notch protein and healthy omega-3 fatty acids. A study published in the American Journal of Clinical Nutrition discovered that combining fish-oil intake with regular exercise plays an important role in making it easier to shed body fat and, smoked salmon requires no cooking, so you’ll still be in good shape to make it to work or the gym on time.

Ricotta Cheese – 14 grams per ½ Cup Serving.

Made from the whey that’s skimmed off during the production of other cheeses, ricotta is a notable source of this ultimate muscle-building protein. Studies suggest that beyond sculpting lean muscle, whey can help regulate appetite so you’ll be less likely to give into hunger pangs during the morning hours, you’ll also benefit from good amounts of bone-strengthening calcium.

Black Beans – 14 grams per 1 Cup Canned

The fibre, along with a greater intake in a range of vitamins and minerals, is likely a big reason why research suggests those who load up on plant foods like beans have improved longevity and a reduced risk of cardiovascular disease. Enjoy breakfast by piling canned black beans, sliced avocado, diced pineapple salsa on wraps.

Canadian Bacon – 12 grams Protein per 60 gram Serving

More like ham than the strips of crispy bacon most of us are more accustomed to, Canadian bacon is gleaned from the loin section of the hog and thereby significantly leaner than regular bacon harnessed from the fatty belly of a pig. Dijon-style mustard on a toasted whole-grain muffin, top with cooked Canadian bacon, sliced tomato, and baby spinach, with a fried or poached egg!

Quinoa – 8 grams Protein per 1 Cup

Quinoa possesses all of the necessary amino acids to instigate muscle growth. On top of being a complete protein, the grain contains an impressive arsenal of vital nutrients including magnesium, iron, and B vitamins. In similar fashion to oats, quinoa can be cooked into breakfast porridge to help launch your day in the healthiest way possible. Bring 1 cup quinoa, 2 cups water, 1 teaspoon cinnamon, and 1 teaspoon ginger powder to a boil. Reduce heat and simmer, covered, until the water has been absorbed, about 15 minutes. Add honey and let stand 5 minutes. Fluff with a fork, divide among serving bowls, and top with milk, diced fruit, and chopped nuts or seeds.

REFERENCE

Rains, T. M., Leidy, H. J., Sanoshy, K. D., Lawless, A. L., & Maki, K. C. (2015). A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. Nutrition Journal, 14(1), 17.

Hill, A. M., Buckley, J. D., Murphy, K. J., & Howe, P. R. (2007). Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. The American Journal of Clinical Nutrition, 85(5), 1267-1274.

Zafar, T. A., Waslien, C., AlRaefaei, A., Alrashidi, N., & AlMahmoud, E. (2013). Whey protein sweetened beverages reduce glycaemic and appetite responses and food intake in young females. Nutrition Research, 33(4), 303-310.

Bazzano, L. A., He, J., Ogden, L. G., Loria, C. M., Vupputuri, S., Myers, L., & Whelton, P. K. (2002). Fruit and vegetable intake and risk of cardiovascular disease in US adults: the first National Health and Nutrition Examination Survey Epidemiologic Follow-up Study. The American Journal of Clinical Nutrition, 76(1), 93-99

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How Much Is Your Personal Trainer?

Tiger Athletic Fitness & Conditioning is a fitness company that uses an individualised approach to motivate, assess and train clients regards their fitness & health needs via a personal trainer, using state-of-the-art strength & conditioning equipment, methods and revolutionary circuits. Providing an extraordinary workout that is simple, efficient and effective in 45 minutes. All this in the heart of Sandton!

Your personal trainer is a coaching science graduate and karate black belt. He is a health and fitness professional who custom designs safe and effective exercise programs and provides the guidance to help clients achieve their personal goals.

Our programs are designed to help clients get into optimum physical condition to enhance peak mental performance through our ‘strong body, strong mind’ philosophy and simple four (4) step method.

Step 1: Lifestyle Consultation & Health Appraisal – Your personal trainer begins by gathering information regarding a client’s personal health, lifestyle and exercise readiness. This consultation process is used in appraising health status and developing comprehensive programs of exercise to safely and effectively meet individual objectives. Vital is to screen participants for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopaedic diseases to optimise safety during exercise testing and participation.

Step 2: Fitness Assessment Selection and Administration– next your personal trainer assesses your current level of fitness and skills before developing a custom program for you. The purpose is to provide a basis for developing goals and effective exercise programs. The information collected assists the trainer in identifying potential areas of injury and reasonable starting points regards intensity and volumes of exercise based on those goals and fitness outcomes. Your individualized program that incorporates your personality and goals is what we regard as the “personal” in personal training.

Step 3: Custom Goal & Program Development – Your personal trainer uses information from the physical assessment in conjunction with personal information gathered in the consultation and health appraisal to plan a time efficient, specific program that will help the client to achieve his/her goals. Understanding a client’s personal characteristics and current lifestyle factors helps the personal trainer to plan sessions that are reasonable in length, frequency, intensity and complexity so that the client is more likely to continue adhering to the program while having fun!

Step 4 – Book Your Appointments – Tiger Athletic is a personal trainer led facility & all sessions are by appointment only to ensure you reach your goals as efficiently & safely as possible.

 

Personal Trainer Packages Include:

1. Anthropometry – Six Monthly Body Fat Analysis, Monthly Girth Measurements.
2. Lifestyle Analysis & Lifestyle Advice.
3. Nutritional Analysis & Advice.
4. SMART Goal Setting.
5. Body-Specific Strength & Conditioning Program.
6. Certified Personal Trainer Led Workouts.
7. Strength & Conditioning 10 Session Block.
8. Full Body Assisted Stretch After Every Session.
9. Packages Start At R2500 per Month (10 Sessions at R250 each).

So I’ll ask you again…how much is your personal trainer?

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