Benefits Of Back Training

You can’t readily see your back in the mirror however, NEVER skip back in your workouts. A sculpted back always looks however back exercises have a deeper impact, too, as a strong back keeps your posture pristine and facilitates a healthy spine.

Most folk love to work the ‘show’ muscles’. These “mirror” muscles are the ones you flex in your reflection to prove you’re looking good, usually, your chest, biceps, fronts of the shoulders, quads and abs. No part of your physique is more important than the other. You to develop your back muscles, particularly the latissimus dorsi, rhomboids and traps to provide symmetry between the front and back of your body. Whatever your end goal or vision for your physique, back training is critical.

Exercises that are often used to build the superficial muscles of the back are:

  1. Lat Pulldowns
  2. Rows
  3. Pull-ups
  4. Pull-overs
  5. Rear Flys

Neglecting the muscles that you can’t see front on in the mirror, particularly your back muscles, has negative structural consequences for your body. A weak back doesn’t have the musculature to prevent rounded shoulders, causing upper back, neck and shoulder pain, also reflecting in poor posture that says weak, timid or lazy.

Lower back pain is however a result of weak muscles of the middle and lower back. You develop support for the spine and pelvis another pain/injury prone area by strengthening the deeper muscles of the back, particularly the erector spinae, multifidus and quadratus lumborum, making running your park run, pressing a weight for developing the rest of your body, moving furniture, carrying groceries or twisting to pick up a toddler or pet, easy injury and pain free tasks

These functional back exercises address these stabilizing muscles:

  1. Back extension
  2. Plank holds
  3. Bird dogs
  4. Cobra lifts

Muscular balance is developed by working the muscles of the back in conjunction with the muscles of the front of your body, apart from making you a fully functional human being you are less likely to develop muscle/strength imbalances that increase the likelihood of injury while performing primal functions, i.e. hinging, squatting, lunging, bending and twisting.

For example, while working hard at crunching exercises to develop the aesthetics, function and strength of your abdominal muscles, you set yourself up for lower back pain if you fail to do a commensurate amount of work on your back muscles. The muscles of your abs become tight and strong because of too many crunches, and pull on your low back, causing pain and possible injury to the discs.

Tiger Athletic Fitness & Conditioning is a private, appointment only strength & conditioning gym in the heart of Sandton. Our personal trainers are health and fitness professionals who use an individualised approach to assess, motivate, educate and train clients. We design safe, effective, fun exercise solutions for the individual who is accustomed to personalised attention and a modern approach.

Your initial interview’ or first session, is to assess client – trainer compatibility, discuss goals and a client – trainer agreement. This includes the preparticipation health appraisal, essentially a questioneer to identify known diseases and “red flag” positive risk factors associated with heart disease, assess lifestyle factors that may require special considerations, and identify individuals who may require medical referral before starting an exercise program.

Tiger Athletic’s health first approach helps you reach your goals safely and effectively through health and fitness assessment, personalised coaching, modern resistance and cardio equipment, calisthenics and boxing to provide a pragmatic, extraordinary 50-minute workout that is simple, efficient and effective.

Together changes everything. Let’s workout.



Superfoods & Your Health

If you are searching for a way to make any meal healthier, superfoods are the most concentrated mineral and nutrient dense organic foods on the planet, with nutrients in their natural form. Eating a diet rich in superfoods should help to control weight, curb hunger pangs and cravings, protect from diseases and boost the immune system. But knowing what to eat and how to eat it can be confusing. Here are a few simple options to get you going!

Water is a keeping-weight-off superfood, it’s a great alternative to other, high calorie beverages like sweetened hot drinks or fizzy cold drinks and you are not likely to ‘compensate’ by eating less food. Research suggests that people who drink liquid carbohydrates (such as fizzy cold drinks) are more likely to consume more calories than their bodies need, compared with people who ate the same amount as a solid carbohydrate.

A recent study focused on a group of obese adults who ate three, 180-gram servings of fat-free yogurt a day as part of a diet, reduced their normal daily caloric intake by as much as 500 calories. Further, this group lost 22% more weight and 61% more body fat than another group of participants who ate a reduced-calorie diet that didn’t emphasize calcium-rich foods. Even more impressive? the yogurt eaters also lost 81% more stomach fat!

The acai berry is a relative of the blueberry, cranberry, and other dark purple fruits. This reddish-purplish fruit is touted as one of the elite superfoods with anti-aging and weight-loss properties. The berries come from the acai palm tree (Euterpe oleracea), which is native to Central America and South America. Research on the acai berry has focused on its possible antioxidant activity. Theoretically, that activity that may help prevent diseases caused by oxidative stress such as heart disease and cancer.

Lycopene is a beneficial nutrient and the red pigment that gives tomatoes, watermelon, red grapefruit, and navel oranges their color. Lycopene is said to have protective effects against prostate cancer, though more quiet research has shown it has tremendous health benefits for women as well, including proof that lycopene may help protect against breast cancer.

Antioxidants are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals, which are often by products of oxygen use by the body. Many experts believe the damage from free radicals plays a part in several chronic diseases, including hardening of the arteries (atherosclerosis), cancer, and arthritis.  Free radicals can also interfere with your immune system, so fighting off damage with antioxidants helps keep your immune system strong, making you better able to ward off colds, flu, and other infections.

Black and green teas both have different types of antioxidants from fruits and vegetables. More than a decade’s worth of research about green tea’s health benefits — particularly its potential to fight cancer and heart disease — has been more than intriguing, as have limited studies about green tea’s role in lowering cholesterol, burning fat, preventing diabetes and stroke, and staving off dementia. The detoxifying effect of the antioxidants found in green and black teas protects cells from free radicals, which can cause damage leading to blood clot formation, atherosclerosis, and cancer.

Vitamin D is important for bones because it assists the body in calcium absorption. Most people know that calcium is needed for strong bones, but it’s also needed to help blood vessels and muscles contract and expand; to send messages through the nervous system, and to secrete hormones and enzymes. Calcium is the most abundant mineral in your body and makes up 1%-2% of adult human body weight. Over 99% of it is stored in bones and teeth, with the rest stored in blood, muscle, and other tissues.

Tiger Athletic Fitness & Conditioning is a private, appointment only strength & conditioning gym in the heart of Sandton. Our personal trainers are health and fitness professionals who use an individualised approach to assess, motivate, educate and train clients. We design safe, effective, fun exercise solutions for the individual who is accustomed to personalised attention and a modern approach.

Your initial interview’ or first session, is to assess client – trainer compatibility, discuss goals and a client – trainer agreement. This includes the preparticipation health appraisal, essentially a questioneer to identify known diseases and “red flag” positive risk factors associated with heart disease, assess lifestyle factors that may require special considerations, and identify individuals who may require medical referral before starting an exercise program.

Tiger Athletic’s health first approach helps you reach your goals safely and effectively through health and fitness assessment, personalised coaching, modern resistance and cardio equipment, calisthenics and boxing to provide a pragmatic, extraordinary 50-minute workout that is simple, efficient and effective.

Together changes everything. Lets workout.

Pre-emptive Assessment & Training

Pre – emptive training (alternately preventive medicine, preventative healthcare/medicine, or prophylaxis) consists of measures taken for disease prevention, as opposed to disease treatment. Just as health comprises a variety of physical and mental states, so do disease and disability, which are affected by environmental factors, genetic predisposition, disease agents, and lifestyle choices. Health, disease, and disability are dynamic processes which begin before individuals realize they are affected.
Annually, millions of people die of preventable deaths. About half of all deaths are due to preventable behaviours and exposures. Leading causes included cardiovascular disease, chronic respiratory disease, unintentional injuries, diabetes, and certain infectious diseases. Millions die each year due to poor diet and a sedentary lifestyle.
According to estimates made by the World Health Organization (WHO), about 55 million people died worldwide in 2011, two thirds of this group from non-communicable diseases, including cancer, diabetes, and chronic cardiovascular and lung diseases. This is an increase from the year 2000, during which 60% of deaths were attributed to these diseases.
Pre – emptive fitness assessment and training are especially important given the worldwide rise in prevalence of chronic diseases and deaths from these diseases, thus screening and risk assessment is the spine that supports all Tiger Athletic personal training programs.
There are many methods for prevention of disease. It is recommended that adults and children aim to visit their doctor for regular check-ups, even if they feel healthy, to perform disease screening, identify risk factors for disease, discuss tips for a healthy and balanced lifestyle, stay up to date with immunizations and boosters, and maintain a good relationship with a healthcare provider.
Some common disease screenings include checking for hypertension (high blood pressure), hyperglycaemia (high blood sugar, a risk factor for diabetes mellitus), hypercholesterolemia (high blood cholesterol), screening for colon cancer, depression, HIV and other common types of sexually transmitted disease such as chlamydia, syphilis, and gonorrhoea, mammography (to screen for breast cancer), colorectal cancer screening, a Pap test (to check for cervical cancer), and screening for osteoporosis. Genetic testing can also be performed to screen for mutations that cause genetic disorders or predisposition to certain diseases such as breast or ovarian cancer.

The Tiger Athletic scope of practice involves the responsibility of interviewing potential clients to gather pertinent information regarding their personal health, lifestyle and exercise readiness. This is a vital mechanism instrumental in appraising health status and developing comprehensive programs of exercise to safely and effectively meet the participants individual objectives.
We are a health and fitness company whose modern approach is based on an individualised approach to assessments, motivation, education and coaching of clients for maximum health and aesthetic benefit. We use the client consultation and health appraisal process to design safe and effective exercise programs and provide you with the guidance to help you achieve your personal goals. Recognizing our area of expertise as strength and conditioning professionals we refer you to other health care professionals when appropriate.
The primary principle underlying the client consultation and health appraisal process 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. Assessing a client’s health status and stratifying risk is our basis for exercise program design and referral to healthcare professionals.
Obesity and being overweight is a major risk factor for a wide variety of conditions including cardiovascular diseases, hypertension, certain cancers, and type 2 diabetes. To prevent obesity, it is recommended that individuals adhere to a consistent exercise regimen as well as a nutritious and balanced diet.
A healthy individual should aim for acquiring 10% of their energy from proteins, 15-20% from fat, and over 50% from complex carbohydrates, while avoiding alcohol as well as foods high in fat, salt, and sugar. Sedentary adults should aim for at least half an hour of moderate-level daily physical activity and eventually increase to include at least 20 minutes of intense exercise, three times a week.
Preventive assessments and fitness training offer the safest most effective avenue to mitigate or side step potentially catastrophic medical events. The medical system in South Africa is geared largely toward curing acute symptoms of disease after the fact that they ‘arrive’ in the emergency room rather than screening for symptoms and initiating preventative measures. An ongoing epidemic within South African culture is the prevalence of obesity. Eating healthier and routinely exercising plays a huge role in reducing an individual’s risk for type 2 diabetes.
Tiger Athletic Fitness & Conditioning is a modern, appointment only, strength & conditioning gym in Sandton, offering custom, personal trainer led fitness solutions. Our workouts are based on your health screening and goals. This initial process is instrumental in screening participants for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopaedic diseases to optimise safety and benefit during exercise testing and participation.
Three and a half million South Africans (about 6% of the population) suffer from diabetes and there are many more who are undiagnosed. It is estimated that another five million South Africans have pre-diabetes, a condition where insulin resistance causes blood glucose levels to be higher than normal, but not high enough yet to be type 2 diabetes.
The highest prevalence of diabetes is among the Indian population in South Africa (11-13%) as this group has a strong genetic predisposition for diabetes. This is followed by 8-10% in the coloured community, 5-8% among blacks and 4% among whites. 90 to 95 percent of people with diabetes have type 2 diabetes. Diabetes is among the leading cause of kidney failure, limb amputation, and new-onset blindness in adults.
Tiger Athletic Personal Training offers benefits and results that dieting, and supplements alone just can’t give you. The exercise component of our programs boosts your metabolism and turns your body into a fat blasting furnace, while the benefits of our ‘smart nutrition’ go beyond weight management.
Good nutrition can help reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis. Our programs build muscle in the places you want and improves body shape to give you a firm, toned body, which when coupled with smart nutrition safely speeds up the weight loss and strength gain.

Our programs consist of strength & conditioning, healthy eating and portion control – eating the right food in the right quantities at the right times with a weekly weight loss target of half to one and a half kilograms. We keep track of your progress with monthly body fat percentage and girth measurements to show progress and motivate performance.
Tiger Athletic workout plans are based on your consultation and health appraisal, with a lot of variety and progressively harder sessions. Why? Not just to make you stronger and more fit, but to make sure you keep burning fat and toning muscle. When you do a workout repeatedly, it eventually gets easier, which means your body doesn’t have to work as hard and therefore burns fewer calories.

Our motto is “We train the hardest”, therefore each week the workouts evolve to a higher intensity, keeping your body interested and guessing by never doing the same workout twice.
Together changes everything. Let’s workout.

Is Your Personal Trainer An Asset?

Hiring a certified personal trainer is a sure way to ensure that you get expert knowledge and attention to guide you to your personal wellness goals, identify and develop hidden strengths, address personal weaknesses and learn from past lifestyle behaviour through individualised assessments and custom fitness programs in a modern, private appointment only gym, Tiger Athletic personal training will help you shed the extra weight.

We offer a variety of exercise programs, customisable to overcome different hurdles that you commonly face that stop you from reaching your desired aesthetic, exercise solutions that help you derive real benefit from hiring a certified personal trainer who is invested in your success.

Personalised and in-depth assessments provide you the client, with information that simplifies SMART (specific, measurable, attainable, realistic, time based) goal setting and as a foundation for your trainer to design efficient and effective exercise programs by revealing a broader perspective of the client. The process and the data collected also assist in identifying potential areas of injury and reasonable starting points for recommended intensities and volumes of exercise based on desired goals and fitness outcomes.

Individualised assesssments help your Tiger Athletic trainer to bring the best possible tailormade fitness solution to our clients. Some of the key reasons for our indepth assessments:

  1. A baseline for future comparisons of improvement or rate of progress.
  2. Identification of strengths and weaknesses that may affect program emphasis on certain aspects.
  3. Assistance in establishing appropriate intensities and volumes of exercise.
  4. Clarification of short, medium and long-term goals.
  5. Identification of areas of potential injury or contraindications prior to program initiation, which may lead to referral to a physician or other health care professionals; and
  6. A record demonstrating prudent judgement and appropriate scope of practice in program design to further avert the risk of injury and ensure success.

At the very beginning, when tailoring our program for your best possible benefit, we take the most important first step with you, by figuring out what internal challenges you face in trying to lead a healthier more productive life. Our programs are flexible enough to include exercises that will be effective in helping you work through these issues by asking questions that identify the root of past failures.

  1. Are conflicts between work and your lifestyle creating divisions that undermine motivation?
  2. Do you need to get to know yourself better?
  3. Do you focus on the end goal or success instead of being mindful of the process?
  4. Does poor prioritisation of your goals in your everyday life hamper progress?
  5. Can you take instruction and advice and apply it to everyday life?
  6. Are you resistant to change? Does this affect your ability to move forward?
  7. Does your moral require a regular boost?

Self-mastery has a multiplier effect on total life performance. An effective mind – body connection can help you achieve incredible results in all spheres of your life. An individual that fails to gel work, play and personal life into a team can cause unnecessary disruption, failed delivery and strategic failure across the board.

In modern life both business and personal, it is almost impossible to avoid being a member of a team. If you’re not on an official team at work, chances are you function within one in one way or another. So, it’s important for your personal and career development to isolate and develop your working strengths and weaknesses.

Strength & conditioning helps provide you with the physical, mental and emotional strength, stability, power, mobility, endurance and flexibility that you need to thrive as you navigate life. You use basic movement patterns like pushing, pulling, hinging, squatting, rotating, carrying and gait patterns (walking and running) every day. Strength & conditioning utilizes exercises that improve movement and thinking proficiency in these primary patterns to give you an edge and enhance your physical and mental performance, so you can achieve your goals in a team setting in the workplace, playing field and home!

Life is unpredictable and unstable. So why would you develop yourself using stable and predictable diets, workouts and self-help aids. No matter what your personal or business target is, audacious your fitness goals seem or how you perceive your physical ability, we treat variety and practical application as critical components of your training to keep you winning!

Tiger Athletic custom fitness solutions challenge the entire mind and body in every plane of motion to perform exercises that improve movement and cognitive skills on the field and in life. We are an appointment only, strength & conditioning gym offering custom, personal trainer led fitness solutions in a modern, private facility in the heart of Sandton. We offer simple, efficient, effective, personal wellness solutions.

Together changes everything. Let’s workout!

Abdominal Strength & Endurance

Abdominal strength and endurance means much more than carving out your six pack, it means your body is more functional in your daily life, improved sports performance and better physical health. Your abs are part of your core, which includes your pelvic muscles, hips and the muscles that support the spine. Strong, able abs contribute to a healthy core, forming a powerful axis for your whole body.

If your abs are weak, it forces the back muscles to work harder to support your middle, your abdominals act as an anchor for muscles of the mid and lower back. Abdominal strength improves the endurance of the muscles of your back slowing down your rate of fatigue leaving you less vulnerable to strain or injury. Weak abdominals cause your tummy to protrude too far forward and altering your center of gravity, especially when you are overweight, stressing your back and resulting in lower back pain.

Strong abdominals support good posture by helping prop up your spine so it feels more natural to stand tall with your arms and legs in alignment conversely when the abdominals are weak, we slouch because we will be lacking the musculature to support proper alignment. With proper posture, you will look taller, leaner and feel more confident, lessening wear and tear on your spine and avoiding complications such as disc herniation.Primal actions, such as bending down to wash yourself in the shower or to pat your pet can be downright dangerous when you have a weak abdomen. Twisting in the car to reverse, lifting your laptop and even getting up and down out of a chair when your significant other enters the room requires the strength of your core. Injuries often occur during these mundane activities when your back has to bear more than its fair share of the work to complete such tasks.

Strong abdominal muscles fascilitate the stability for action that requires you to twist and rotate whether to catch a ball, swim, jump or run, skills that are sometimes the difference between victory and defeat while also providing the necessary support during recovery and healing from injury.

Abdominal strength and endurance means that you have the added physical capacity  to outwork competition. Abdominal endurance helps you minimize wasteful movement from your arms, legs and hips, keeping you efficient and performing optimally when te competition is beginning to fatigue.

Balance is an everyday skill in ordinary life, whether you’re walking on an uneven surface, riding on a bumpy road or catching yourself when you trip, miss a step or slip. Strong abdominals help you avoid that fall that could potentially be a disastrous accident that fractures your hip or loses you key seconds in a timed activity.

Tiger Athletic is a modern, private, appointment only gym in the heart of Sandton. We use a personalised approach to assess, motivate, coach and educate you regards your health and fitness. Our personal trainer designs custom workout programs for you so that you can live life to the fullest.

Abdominal Strength & Endurance is a specialist everyday class we offer. Book your complimetary session, lets trim that waist and tummy!

Sugar Addict? Kick The Habit!

Fact: we love our sugar and sugary treats. Arb fact: Former US President Ronald Reagan had to have jellybeans on his desk always. Vending machines and even till points almost everywhere feed our cravings for sweets. With South African sales of sugar filled drinks and other sweets soaring and the highest percentage of fat children and adolescents on the planet, we as a nation are addicted to sugar in all its glorious forms.

While sugar is not literally addicting, (scientists long ago proved that people are born with a preference for sweets), this innate desire does not disappear as we grow older. Some people find it impossible to leave the dinner table without dessert; others can’t fathom a day without chocolate. Many women blame hormonal surges for the sweets cravings they get around the same time each month.

Sugar and other sweeteners add calories with few other nutrients and have no doubt helped contribute to our current epidemic of obesity. True, sugar is not alone in promoting obesity, a lack of exercise and excessive calories from poor nutrition habits also contribute.

Sugar has been blamed for everything from diabetes, tooth decay, obesity, and heart disease to disruptive behaviour in the classroom. But sugar by itself will not cause any of these conditions, except for cavities.

A comprehensive review of scientific research, published in the journal Nutrition Research in 1997, showed that sugar is not a direct cause of heart disease, diabetes, obesity, or hyperactivity. A more recent government report concurs that sugar is not by itself linked to any of those conditions. However, too many calories, in any form, can contribute to obesity, diabetes, and heart disease.

Changes in our behaviour are often attributed to changes in our blood sugar levels. When you consume a meal made up of simple, refined carbohydrates – like a doughnut or a soft drink – the result is a spike in blood sugar. Your body responds to this spike by secreting large amounts of insulin to normalize your blood sugar level. In response to the insulin, your blood sugar level drops quickly, leaving you with a feeling of sluggishness and irritability. When your blood sugar gets too low, hunger reappears, and the roller-coaster ride resumes, that is, if your next meal is also mostly simple carbohydrates. These are the carbohydrates that the latest diet books denounce, not the healthy, fibrous carbohydrates that come from whole fruits, vegetables, and whole grains.

At Tiger Athletic, your personal trainer will help you choose these healthy carbohydrates or give you nutritional advice that adds protein or fat to your meal, so your blood sugar will rise and fall more normally without the negative side effects.

When we say we have a sugar addiction, we may mean anything from a mild desire to intense cravings for sweet foods and drinks. Some people go so far as to equate the effects of sugar to a drug, saying it calms them and helps them deal with stress. The U.S. Department of Agriculture’s Food Guide Pyramid recommends we limit added sugars in our diet to 12 teaspoons per day, as far back as 2001, the average American ate and drank the equivalent of 31 teaspoons of sugar daily, however, even with these scary numbers, South African children still managed to overtake American kids as the fattest on the planet! We are failing the next generation!

Sugar finds its way into virtually every kind of processed food, from tomato sauce to soups and, especially, soft drinks. One 330ml can of your favourite soft drink contains approximately 10 teaspoons of sugar. As if that is not bad enough, some data suggest that we consume an average of 155 litres of soft drink per person annually. That’s a lot of sugar – and extra calories!

Sugars have 4 calories per gram, or 15 calories per teaspoon. If you want to shave calories, it’s a good idea to limit added sugar in your diet. Sounds simple enough, but what about those hard-to-ignore cravings? Here’s the trick: Gradually decreasing the amount of sugar you eat, and how often you eat it, will help you reduce your desire for sugars while lowering your caloric intake. Old habits are hard to break but our personal trainer will guide you into making small and gradual changes in your eating style will help you break free from your sugar addiction.

Many people, newly diagnosed with diabetes find that after they start eating fewer sweets, foods like fresh fruit taste sweeter and can satisfy their cravings for sweets. Remember, moderation is the key. If you can control the quantity, you will be able to enjoy sweets on occasion.

Here are some tips to help you break the sugar habit:

  • Book an assessment with a personal trainer at Tiger Athletic and get professional help.
  • Read the label on all processed foods. Check the amount of sugars and choose products with the least sugar per serving.
  • Become familiar with sugar terminology. Recognize that all of these are sweeteners: corn syrup, high fructose corn syrup, sucrose, dextrose, honey, molasses, turbinado, and brown sugar.
  • Keep up with your journal, and use the notes section to document your mood, setting, and activity whenever you feel the urge to eat sweets. Review your notes and look for patterns or triggers that you can alter to help control your sugar intake.
  • Select one behaviour to change each week. Try satisfying your sweet tooth with a snack-sized chocolate bar instead of a full-sized one. Next week, trade in a soft drink for sparkling water with a splash of fruit juice.
  • Satisfy your desire for sweets with the natural sweetness of whole fruits or no-sugar-added juices.
  • Buy unsweetened food and beverages and add small amounts of sweeteners if you need them. Enjoy whole-grain cereal with one teaspoon of sugar instead of presweetened cereals, which contain much more sugar per serving.
  • Try using less sugar in your coffee or tea. Gradually decrease the amount you use to let your taste buds adapt.
  • Don’t substitute artificial sweeteners for sugar; this will do little to alter your desire for sweets. Moderate amounts of artificial sweeteners are not unhealthy, but they won’t help you retrain your taste buds.
  • Abstinence makes the heart grow fonder — and it also intensifies cravings. Allow yourself small portions of sweets on occasion. Try to satisfy your cravings with a piece of sugarless gum. If you totally deny yourself, it will be hard to think about anything else. On the other hand, if you know you are allowed one small treat per day, you will savour every bite.
  • Quench your thirst with flavoured waters that are calorie-free. Jazz up plain or sparkling water with fresh mint, a slice of lemon, lime, or orange, or a splash of fruit juice.

If you’re a sugar “addict,” kicking the habit will do your body good. Doctors newest nutritional recommendations suggest a balanced diet, low in fat, with a reduced sugar intake, along with regular exercise, as the best way to lose weight and keep it off.

Your Tiger Athletic Weight Loss Program of exercise and good nutritional advice supports these recommendations. It is designed to promote a weight loss of ½ to 1 kilogram per week and to encourage the eating of healthy foods while weaning you from excessive sugar. So, book a trial session, sign up, stick with the plan, follow our tips, and find out just how sweet better health can be!

Tiger Athletic Fitness & Conditioning is a modern, private, appointment only gym in the heart of Sandton. Our personal trainer is a fitness professional who uses a personalised approach to assess, motivate, educate and coach clients regards their health and fitness needs.

Together changes everything. Let’s get you healthy!

SOURCES: Nutrition Research, 1997; vol 17(9). Family Economics and Nutrition Review, Jan. 10, 2002. Journal of the American Dietetic Association, May 1998. Food Review, Winter 2002; vol 25(3). USDA Economic Research Service. USDA Economic Research Service, 1990-1997 Food Consumption Data, April 1999. Clinician Reviews, 2001; vol 13(11). WebMD