Post Workout Nutrition

Many of us are either truly famished or just feel like we deserve a reward after a really hard workout and end up eating rich foods and larger portions than we normally would. The end result is often eating back all or more than the calories we’ve just worked so hard to burn!

There’s nothing wrong with a small snack or a filling dinner after exercising, but before you dig in, it’s important to have a thorough understanding your body’s true nutrition needs so you don’t end up gaining weight and sabotaging your hard-earned gains.

If like me, you’re always hungry after you exercise, try working out right before a meal. Regardless of whether you ate beforehand or how many calories you burned, try scheduling your workouts before one of your main meals. That way, you can refuel with calories you would have consumed anyway, without having to add extra snacks into your day.

Try and make your workouts more fun or get me to design a program for you that will get you thinking about exercise less as a chore and more as something you do because you actually enjoy moving your body. This simple mind shift will help you eat less afterward.

In 2014, researchers at Cornell University conducted a study in which they led volunteers on a 2.25km walk, telling half of them that it was for exercise and the other half that it was a scenic stroll. The “exercise” group ate 35% more chocolate pudding for dessert than the “scenic” group. Similarly, in another experiment, volunteers were given post-walk snacks, and the “exercisers” ate 124% more calories than those who were told it was just for fun.

When you do need a snack to recover from a tough sweat session pair protein with carbs, try a 4:1 ratio of carbohydrates to protein. This will allow you to begin to replenish your energy levels and repair muscle damage resulting from the workout.

For workouts, less than an hour, keep your snack between 150 to 200 calories, try open-faced peanut butter on rye with honey, a portion of fish, a slice of chicken breast, cheese on crackers, or a handful of trail mix.

Low-fat dairy is another great recovery food with plenty of protein to help tide you over until your next meal. Refueling with dairy like low-fat chocolate milk specifically helps improve subsequent athletic performances better than traditional sports drinks.

Sometimes, overeating after exercise is more a consequence of routine than anything else. When you consistently consume a 500 calorie smoothie after you finish up at the gym, you start to get into that habit of consuming a smoothie no matter how long or intense your exercise was.

Choose different snacks for different workouts, the shorter the duration, the fewer calories you need to replenish. It’s important for weight loss and weight maintenance to get in tune with your body and learn to eat in response to hunger, versus eating in response to boredom, stress, or the idea of rewarding yourself for exercising.

Activity trackers like the Hauwei smartwatch and Apple watch have become a trendy way to estimate physical activity expenditure throughout the day. However, not all devices are accurate in estimating calorie burn during workouts. Even the most accurate trackers can still only provide an estimate of true calorie burn and it’s not smart to base your refueling strategy entirely on their calculations.

It may seem counterintuitive, but eating more throughout the day may be your ticket to consuming fewer calories overall, especially if you tend to pig out post-workout. Incorporating two to three healthy snacks throughout the day will help regulate hunger between meals, increase energy, and keep metabolism bumped up.

You may feel like you burned a million calories during your spin class, but the truth is we tend to overestimate our energy expenditure during exercise by as much as four-fold. In a study from the University of Ottawa, when volunteers were then asked to eat back all the calories they’d just burned after exercise, they tended to consume two to three times more than what they’d expended. If you are trying to lose weight remember this simple trick, energy out must always outweigh energy in.

Your number one priority after a workout should be replacing the fluids lost during a workout. Having a lot of water in the belly also reduces appetite. Try having a drink of water as soon as you finish training, being mindful that taking in too much water can cause water intoxication due to excessively low levels of salt in the body.

Talk to yourself, ask yourself if you really need to eat. You’re going to eat those calories eventually, so why not save them for your next meal when you’re really hungry?

For workouts lasting longer than two hours—like a long bike ride or a marathon training, sucking down a gel or sipping a sports drink will keep you from feeling ravenous afterward. Try to consume 30 to 60 grams of carbohydrates, that’s about 120 to 240 calories every hour after your first hour. Avoid anything with protein, since it takes longer to for the stomach to digest.

Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg using a rigorous, results-focused methodology we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.

Together changes everything. Let’s work out.


Run For Fun.

Modern. Private. Strictly By Appointment.

Welcome to the introductory week of your couch-to-street plan designed to help you start running and stay running. In it are combination run and walk intervals totalling 30 minutes of hard work and dedication. Distance moved isn’t an issue it’s purely about the amount of time you spend on your feet. Let’s get running!

According to fossil evidence of some distinctive features of the modern human body, humans started to jog around two million years ago, A new study suggests humans may have left their tree-swinging ancestors behind because they developed into endurance runners.

Running or ‘moving fast of foot’ is a natural ability that most people learn as toddlers. As simple as that sounds, starting to run as a workout or vocation as an adult can be intimidating, even appear frighteningly difficult.

At first glance all you need is a little, ‘get-go’ and comfortable sports shoes, but as many who have tried will tell you, it’s a little more involved than that. When I stopped playing rugby in 2000 and competitive karate a year or two later, I turned into one of those gym guys that love to lift big things and hate to run.

In 2013, I had a massive health scare and as I fought my way back to health, a gym mirror severed my left Achilles tendon in a freak accident on same leg whose knee had forced me to stop playing rugby, it was very hard road back to get healthy and learn how to walk normally again but being the dreamer I am, I just didn’t want to walk, I wanted to run again.

I finally got the guts to ‘lace-up’ in 2018, the idea that I would reinjure myself and not do well at something I had always taken for granted scared me immensely, but I laced up my sports shoes and headed out  every single day and did some sort of slow run/fast walk combination for about 30 minutes at a time.

Within about a month, my running periods became longer than the walking ones. By the second month, I had completed my first continuous 5km run, add a few weeks and I had completed my first 10km run, more confident in my ‘new’ ability, happy that I had turned my fear of running into a habit I thoroughly enjoy.

As a personal trainer and owner of the leading private gym in Sandton, I enjoy encouraging my clients to start running by being kind to themselves first and just enjoying the process. Gaining the mental toughness to overcome the physical demands of learning a new skill like running is tough enough without you being too hard on yourself.

I want you to know that its perfectly okay to dictate your own pace, every time you lace up and step out it’s a step in the right direction. The only thing that matters is remembering that this is for you and the result will be a happier and healthier version of you.

Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg using a rigorous, results-focused methodology we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.

Together changes everything. Let’s work out.


Day 1: Run 3 Minutes. Walk 3 Minutes. 5 Sets.

Day 2: Active Rest – Walk 30 minutes.

Day 3: Run 3 Minutes. Walk 3 Minutes. 5 Sets.

Day 4: Active Rest – Walk 30 Minutes.

Day 5: Run 3 Minutes. Walk 3 Minutes. 5 Sets.

Day 6: Active Rest – Walk 30 Minutes.

Day 7: Run 3 Minutes. Walk 3 Minutes. 5 Sets.

Vegetarian Day

Modern. Private. Strictly By Appointment.

A plant-based diet doesn’t have to be an all-or-nothing proposition. Vegetarians and vegans tend to have lower BMIs than meat-eaters, however, in America, less than 5% of adults consider themselves vegetarians, and 84% of vegetarians and vegans eventually go back to eating meat at least some of the time.

Having just one meat-free day a week has been shown to reduce risk for chronic preventable conditions including heart disease, cancer, and diabetes, not to mention it may also help you lose weight.

You don’t have to be a vegetarian to love a meatless meal. Fruits and veggies are some of the healthiest items on your plate and should fill half of it. That’s where vegetarian meals come in handy. Tasty, flavourful, and meat-free, what’s not to love?

Stir-Fried Baby Bok Choy

This classic serve 4, takes a total of 15 minutes to prepare and gets an upgrade with radishes, cashews, and chilli, perfect for weight loss at only 138 calories!


  • 6 heads baby bok choy
  • 2 tablespoons dark sesame oil
  • 2 spring onions or 1 bunch scallions, white and light green parts only, thinly sliced
  • 3 tablespoons low-sodium soy sauce
  • ½ teaspoon sugar
  • 1 Whole chilli, very thinly sliced
  • ¼ cup chopped cashews
  • 3 small radishes, very thinly sliced
  • 1 ½ teaspoon toasted sesame seeds


Trim leafy greens from bok choy; chop greens and reserve. (You should have about 2 cups.) Cut stalks into 1-inch pieces. Discard root ends.

Heat a large cast-iron skillet or wok over high heat. Add oil; swirl to coat. Add bok choy stalks and onions. Stir-fry until just softened, about 2 minutes. Add reserved greens, soy sauce, sugar and chili. Stir-fry until liquid has thickened, about 1 minute. Transfer mixture and sauce to a serving bowl. Top with cashews, radish slices and sesame seeds; serve immediately.

Nutritional Information

  • Calories per serving: 138
  • Fat per serving: 12g
  • Saturated fat per serving: 2g
  • Cholesterol per serving: 0mg
  • Fibre per serving: 1g
  • Protein per serving:        3g
  • Carbohydrate per serving: 7g
  • Sodium per serving:        420mg
  • Iron per serving: 3mg
  • Calcium per serving: 45mg

Super Green Salad

Shaved asparagus looks very elegant, the entire meal takes only 25 minutes to prepare, serves 8 people and this meal only packs 226 calories. This meal is low Carbohydrate, low Cholesterol, low Saturated Fat and is totally meatless.


  • Kosher salt
  • 2 x 500g. bunches large asparagus spears
  • 1 cup frozen shelled edamame, thawed
  • 1 cup frozen or fresh English peas
  • ½ cup extra-virgin olive oil
  • ¼ cup slivered almonds, lightly toasted
  • 2 cloves garlic
  • 1 ½ teaspoon lemon zest
  • 1 cup loosely packed fresh basil leaves
  • ½ cup loosely packed fresh mint leaves
  • ¼ cup loosely packed fresh tarragon leaves
  • 2 tablespoons fresh lemon juice
  • 60g shaved Manchego cheese


Bring 6 cups water to a boil in a large pot; add 1 tablespoon salt. Have ready a bowl of ice water.

Trim tough ends from asparagus. Cut 1 bunch diagonally into 6cm pieces. Shave stalks of remaining asparagus with a vegetable peeler. Add diagonally cut asparagus, edamame and peas to boiling water; cook for 4 minutes. Plunge vegetables into ice water to stop the cooking process; drain well.

Process oil, almonds, garlic and lemon zest in a blender until smooth. Add herbs and process until smooth.

Place dressing, shaved asparagus, cooked asparagus mixture, lemon juice and 1/2 teaspoon salt in a bowl; toss to coat. Top with Manchego.

Nutritional Information

  • Calories per serving: 226
  • Fat per serving: 18g
  • Saturated fat per serving: 4g
  • Cholesterol per serving: 8mg
  • Fibre per serving: 5g
  • Protein per serving: 8g
  • Carbohydrate per serving: 10g
  • Sodium per serving:        314mg
  • Iron per serving: 4mg
  • Calcium per serving: 160mg

Arugula Salad with Shaved Artichokes

Artichoke are related to thistles and sunflowers, are rich in magnesium and folate and this meal packs only 125 calories with a total prep time of 30 minutes for 6 servings. This Recipe Is low Carbohydrate, low Cholesterol, low Fat, low Saturated Fat and is meatless


  • 1 cup cider vinegar
  • ½ cup sugar
  • 2 teaspoons red pepper flakes
  • Kosher salt and black pepper
  • 8 ramps or 8 scallions (white and light green parts only), trimmed
  • 125ml cup mayonnaise
  • ½ cup finely grated Parmesan cheese
  • 2 tablespoons minced spring garlic or 2 cloves garlic, smashed to a paste
  • ¼ cup plus 1 tablespoon fresh lemon juice
  • 3 fresh globe artichokes
  • ½ lemon
  • 5 cups loosely packed baby arugula leaves
  • 120g cremini mushrooms, very thinly sliced


Stir together vinegar, sugar, red pepper flakes, 1 cup water and 1 tablespoon salt in a large saucepan; bring to a boil over high heat. Add ramps; reduce heat to medium-high and simmer for 5 minutes. Drain.

Process mayonnaise, Parmesan, garlic, 2 tablespoons water, 1 tablespoon of the lemon juice, 1 teaspoon black pepper and ½ teaspoon salt in a mini food processor until smooth.

Stir together 4 to 6 cups water (enough to cover artichokes) and remaining ¼ cup lemon juice in a large bowl. Trim about 5cm from top of each artichoke. Cut each artichoke in half vertically. Remove fuzzy thistle from bottom with a spoon; discard. Trim any leaves and dark green layer from base. Rub edges with lemon and place in lemon-water mixture. Once all artichokes are trimmed, remove 1 at a time 
from water and thinly slice with a mandolin or sharp knife. Place in a large bowl. Add dressing, arugula and mushrooms; toss to coat. Top with ramps.

Nutritional Information

  • Calories per serving: 125
  • Fat per serving: 5g
  • Saturated fat per serving: 1g
  • Cholesterol per serving: 6mg
  • Fibre per serving: 4g
  • Protein per serving: 6g
  • Carbohydrate per serving: 14g
  • Sodium per serving: 618mg
  • Iron per serving: 2mg
  • Calcium per serving: 146mg

Greek-Style Baby Potatoes

Poaching potatoes in olive oil makes for a luxurious side to serve with a light main dish at only 368 calories and 15 minutes active. This low cholesterol dish serves 4.


  • 1 red bell pepper, halved lengthwise and seeded
  • 4 cups olive oil
  • 1 ½ pounds baby new potatoes, halved (about 4 cups)
  • 4 fresh bay leaves
  • 12 Castelvetrano or other large olives, halved (about 1/3 cup)
  • ½ cup loosely packed fresh flat-leaf parsley leaves
  • Salt and black pepper


Preheat broiler. Place bell pepper halves cut-side down on a foil-lined baking sheet. Brush tops with 1 tablespoon of the oil. Broil 4 inches from heat until charred, 6 to 8 minutes. Place in a bowl; cover tightly with plastic wrap. Let stand 10 minutes. Peel and cut into strips.

Combine potatoes, bay leaves and remaining oil in a large pan over medium-high heat. Simmer until potatoes are very tender, 12 to 15 minutes.

Transfer potatoes to a bowl with a slotted spoon; discard bay leaves. Stir in olives, parsley, 3/4 teaspoon salt and 1/4 teaspoon black pepper. Serve warm.

Nutritional Information

  • Calories per serving: 368
  • Fat per serving: 25g
  • Saturated fat per serving: 3g
  • Cholesterol per serving: 0mg
  • Fibre per serving: 4g
  • Protein per serving: 4g
  • Carbohydrate per serving: 33g
  • Sodium per serving:        737mg
  • Iron per serving: 2mg
  • Calcium per serving: 37mg

Radish and Turnip Sauté

This dish uses radish and turnip greens, or you can sub in mustard greens. Active time is 15 min with 4 servings at an easy 127 calories. This Recipe Is low calorie, low in saturated fat and meat free.


  • 1 bunch radishes (about 12 oz.)
  • 2 Tablespoons unsalted butter
  • 1 tablespoon extra-virgin olive oil
  • 300g young turnips (about 4 small), peeled and cut into 1/2-inch pieces
  • 2 cups chopped turnip greens
  • 1 ½ tablespoons cider vinegar
  • Salt and black pepper


Trim greens from radishes; chop greens and reserve. (You should have about 1 cup.) Cut radishes into quarters.

Heat butter and oil in a large skillet over medium-high heat. Add radishes and turnips. Sauté, stirring often, until lightly caramelized, about 7 minutes. Stir in turnip greens, vinegar, 1 teaspoon salt, 1/4 teaspoon pepper and reserved radish greens. Cook, stirring constantly, until greens are wilted, about 1 minute. Taste and season with additional salt and pepper, if desired.

Nutritional Information

  • Calories per serving: 127
  • Fat per serving: 10g
  • Saturated fat per serving: 4g
  • Cholesterol per serving: 15mg
  • Fibre per serving: 4g
  • Protein per serving:        2g
  • Carbohydrate per serving: 10g
  • Sodium per serving:        333mg
  • Iron per serving: 1mg
  • Calcium per serving: 98mg

Spring Beets with Rhubarb Vinaigrette

One cup of rhubarb packs 10 percent of your daily calcium, this recipe needs 35 minutes of active time and will produce 6 servings of 207 calories. This recipe is low calorie, low cholesterol and low in saturated fat.


  • 300g finely chopped rhubarb
  • ¼ cup red wine
  • 2 tablespoons red wine vinegar
  • 2 tablespoons finely chopped shallot
  • 3 teaspoons chopped fresh thyme
  • Kosher salt and black pepper
  • 750g beets, peeled and cut into small wedges
  • 3 tablespoons olive oil
  • 50g crumbled soft goat cheese
  • ½ cup chopped pistachios
  • 2 tablespoons honey


Stir together rhubarb, 2 cups water, wine, honey, and vinegar in a saucepan. Bring to a boil over high heat. Reduce heat to medium and simmer until rhubarb has broken down, about 10 minutes. Pour mixture through a wire-mesh strainer into a bowl, pressing solids to extract liquid. Discard solids. Wipe saucepan clean. Place strained liquid in saucepan. Cook over medium-high heat, stirring occasionally, until reduced to 1/3 cup, about 5 minutes. Transfer to a bowl; stir in shallot, 2 teaspoons of the thyme and ½ teaspoon each salt and pepper. Refrigerate for 10 minutes.

Place a steamer basket in a large stockpot with a tight-fitting lid. Add water to just below steamer basket and place stockpot over high heat. Place beets in steamer basket. Cover and cook until beets are tender, 15 to 20 minutes. Transfer to a plate; refrigerate for 10 minutes.

Whisk oil into rhubarb mixture. Add beets; toss to coat. Transfer to a serving bowl. Top with goat cheese, pistachios and remaining 1 teaspoon thyme.

Nutritional Information

  • Calories per serving: 207
  • Fat per serving: 12g
  • Saturated fat per serving: 2g
  • Cholesterol per serving: 3mg
  • Fibre per serving: 5g
  • Protein per serving:        5g
  • Carbohydrate per serving: 21g
  • Sodium per serving:        280mg
  • Iron per serving: 2mg
  • Calcium per serving: 75mg

Coastal Carrot “Fettuccine”

Slash carbs and boost fibre by shaving carrots into colourful “noodles” in these 104 calories, 15-minute prep and 15-minute cook Paleo pasta dish. This recipe is low calorie, low carbohydrate, low cholesterol, low saturated fat and meatless


  • 2 tablespoons extra-virgin olive oil
  • 1 clove garlic, minced
  • ½ cup grape tomatoes, quartered if large
  • 2 ½ tablespoons finely chopped fresh basil
  • 3 large rainbow or orange carrots
  • 1 cup tomato sauce
  • ¼ teaspoon sweet paprika
  • ¼ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper
  • 2 tablespoons pumpkin seeds, toasted, for garnish


Heat oil over medium-low heat in a large skillet. Add garlic and sauté until soft and fragrant, about 30 seconds. Add tomatoes and 2 Tbsp. basil; sauté until tomatoes burst and release their juices, about 5 minutes. Shave carrots into ribbons, using either a spiral slicer (aka spiralizer) or a vegetable peeler.

Add carrots, tomato sauce, paprika, salt, and pepper to skillet and cook until carrots are tender, about 10 minutes. Sprinkle with remaining 1/2 Tbsp. basil and garnish with pumpkin seeds before serving.

Nutritional Information

  • Calories per serving: 114
  • Fat per serving: 8g
  • Saturated fat per serving: 1g
  • Cholesterol per serving: 0mg
  • Fibre per serving: 3g
  • Protein per serving:        2g
  • Carbohydrates per serving: 11g
  • Sodium per serving:        505mg
  • Iron per serving: 1mg
  • Calcium per serving: 35mg

Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg using a rigorous, results-focused methodology we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.

Together changes everything. Let’s work out.

Weightloss Map

Modern. Private. Strictly By Appointment.

It’s easy to feel overwhelmed when you want to lose weight yet don’t know where or how to start. Get expert guidance on how to take one step a day towards a leaner, stronger body and jumpstart your weight loss with these expert tips, meal plans and workouts!

Step 1: Booking a consultation and health appraisal with a qualified personal trainer is the most important first step to ensure a safe and effective start to any new program of exercise. The initial interview is a scheduled appointment intended as a mutual sharing of information with the expected outcomes of assessing client-trainer compatibility, discussing goals, and developing a client-trainer agreement.

Step 2: Organize your fridge in a way that will help you shed the unwanted weight. How you organize your refrigerator could be working against you. Make your fridge an ally with these pros’ tricks to make your fridge a weight loss ally.

Step 3: Stock up on superfoods. It’s important to keep a stock of healthy foods that allow you to put together a healthy meal at a moment’s notice. When eating out it is easy to consume north of 200 extra calories, making eating at home a no brainer when it comes to eating healthier and helping you kick the spare tyre.

Step 4:  Your personality plays a large role in your ability to lose weight and keep it off. The attitudinal assessment is not an assessment of physical condition, it is  a gauge of attitude, outlook and perspective, key drivers of attaining your goals of a leaner, stronger more functional self.

Step 5: Need a new personal trainer? Tiger Athletic Fitness & Conditioning is a modern, private, strictly by appointment gym in Sandton, Johannesburg. 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.

Step 6: To lose weight, you need to burn more calories than you consume, which inevitably means one thing: portion control. But you’re not necessarily doomed to a growling stomach until you reach your goal. Here are a couple of easy ways to cut portions, trim calories, and lose fat without counting the minutes until your next meal.

Step 7: When it comes to working out and getting healthy, there are many different important components – such as strength and conditioning. To achieve your fitness goals, you need to have a strong core. Strength and conditioning is important and a critical addition to any fitness routine. Over the years experts have highlighted the importance of strength training in everyone

Step 8: Fat burning foods. Certain foods have a thermogenic effect, you literally burn calories as you chew. Other have nutrients and compounds that crank up your metabolism. Stoke your metabolic fire by eating more of these foods, while cutting out unhealthy snacks and empty calories.

Step 9: Bad training habits. Exercise is the most important component of a healthy weight loss plan, the scale will not move an inch if you take short cuts. You put in the time and effort, show up at the gym, and pride yourself in not taking shortcuts. So why is the scale not budging? Chances are, poor exercise form or bad workout habits are costing you precious calories.

Step 10:  Cut out “low fat,” “fat free,” or “reduced fat,” while these labels are fine for dairy products like milk, you shouldn’t automatically assume other types of foods are any better for your diet than the full-fat versions as more sugar, salt, and additives are added to make them taste good. The result is foods that are lower in fat, sure, but contain more sugar and more calories.

Step 11:  It takes many hours of regular workouts in the gym to blast the 8 000 calories it takes to burn just 1 kilogram of fat from your body. Championship Boxing is a fun, challenging 1 000 calorie per session that will engage you, push you and teach you totally new and practical skills as you move faster than ever towards your goal weight and aesthetic.

Step 12:  Hunger is one of the biggest obstacles to any weight-loss plan, a protein-packed breakfast slows digestion and keeps blood sugar steady, meaning you’ll feel more satisfied and energized for the rest of the day. Eggs are an easy way to get this belly-flattening nutrient in your morning meal. Eggs and veggies in the morning are a delicious way to jumpstart your metabolism and fuel your whole day.

Step 13: Vegetarian day. Having just one meat-free day a week has been shown to reduce risk for chronic preventable conditions including heart disease, cancer, and diabetes, not to mention it may also help you lose weight.

Step 14: Calisthenic Bible.The word calisthenics comes from the ancient Greek words kálos (κάλλος), which means “beauty”, and sthénos (σθένος), meaning “strength”. It is the art of using one’s body weight and qualities of inertia as a means to develop one’s physique. A longstanding urban legend has claimed that the exercise was named after one of its earliest promotors, the Greek historian Callisthenes.

Step 15: Post exercise overeating. Many people eat rich foods and larger portions after working out, either because they are truly hungry or just feel like they earned the reward. They end up eating back all, or more than the calories they have just worked so hard to burn! There’s nothing wrong with small snack or a filling dinner after exercising, but before you dig in, you must understand your body’s true nutrition needs so you don’t end up gaining weight despite all your hard work.

Step 16: Fight your cravings. “Cravings”—such a dirty word when you’re trying to lose weight or keep it off. No matter what your “I-want-it-now” food is, magwinya, burgers or cupcakes, you probably wrestle with what you want to do (eat it now!) with what you “should” do (go eat veggies).

Step 17: 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.

Step 18: Hidden sugar in your diet. You’ll quickly realize just how often sugar is added to foods when you look for it on ingredients lists. Even things that you don’t think are sweet, like tomato sauce, crackers, condiments, and salad dressings can be packed with sugar. Ingredients are listed in order of how much exists in the product. If it’s in the top three ingredients, it’s high.

Step 19: Quinoa is a dieter’s dream food. Each 1-cup cooked serving packs 8 grams of boep reducing protein and 5 grams of fibre. The pseudo cereal (it’s a seed) is also extremely versatile: in addition to swapping it in as a replacement for rice, you can use it to top a salad, mix it into a smoothie, or even eat it as a hot cereal for breakfast.

Step 20: Make your home a slimmer place. If your cabinets are so stuffed that you need to put food on your counters, fridge, or exposed shelving, you’re setting yourself up to trigger a craving. A bag of potato chips or chocolate out in the open will put the food on your radar when you walk by. The minute you see that visual cue, you want it.

Step 21: Kick – Lift – Box. Whether you’re a fitness newbie or long-time gym aficionado Kick – Lift – Box twice per week will get you to your fitness goals in no time. You can kick, punch and lift your way to a stress-free zone within minutes of your high-energy Kick – Lift – Box routine with movements that stimulate every muscle group in a simple, effective 50 min workout.

Step 22: Crank up your metabolism. How fast your body burns calories is dependent on many things, among them; genetics, your sex, and your age. Resistance training is the best thing you can do to reverse the inevitable age-related slowdown. If you have signed up for a Tiger Athletic Strength & Conditioning Program, then you’re already heading in the right direction!

Step 23: Your gut can make you slim. Simply put, if you get the microbiome, that collection of bacteria inside you healthy, you will lose weight. It’s less about eating a certain percentage of carbohydrates, protein and fat than about correcting the overgrowth of unhealthy bacteria, which is making you crave the wrong foods, triggering inflammation.

Step 24: 10 000 Steps a day challenge. Getting healthy and in shape doesn’t have to mean countless hours in the gym. As awesome as your 1 hour with your personal trainer is, it’s what you do during the other 23 hours of the day that ultimately defines the state of your health. Especially if your daily routine involves sitting for prolonged periods or you need some extra motivation to get more active. Why not join the Tiger Athletic team for the 10,000 Steps a Day Challenge?

Step 25: Barre. Want to lose the jiggle for good? Ballet-inspired workouts blast fat, focusing on your lower-half resulting in toned abs, bums, and legs. Getting you slim and trim with a 30-minute routine. Here’s the secret: Most exercises involve “micro-movements,” in which you move just an inch or two. “They take out the momentum, forcing you to stay in the contraction, which tires muscles faster, giving you faster results”.

Step 26: Evaluate, customise, communicate. These three simple steps are at the core of every exercise regime for every Tiger Athletic client. Through a series of proprietary tests, we evaluate your current fitness level, review injuries or restrictions and set short, medium- and long-term training goals. Everybody is unique, so are our workouts. With your goals in mind, we capitalize on your strengths and coach you through your weaknesses. Together we listen to your body.

Step 27: Skipping is an efficient, effective way to burn fat, strengthening your legs, glutes, arms, and shoulders in as little as 5 minutes per day. Jumping rope is a quick, convenient way to get your heart rate up into a fat burning zone wherever you are.

A skipping rope fits into any bag, so you know what that means…no excuses! Here is a quick routine. Try shortening the skipping segments by 20 to 30 seconds from 1 minute to start with until you can repeat the circuit twice or do body weight exercises during your 30-second rest periods, even trying variations of skipping like high knees or jumping jack legs.

  1. Warm up skipping at an easy pace using a two-footed jump.
  2. Skip as quickly as you can for the next 30 seconds.
  3. Rest for 30 seconds
  4. Skip as quickly as you can in a jogging style for 1 minute.
  5. Rest for 30 seconds
  6. Skip as quickly as you can in a two-footed hop with a side-to-side jump for 1 minute.
  7. Rest for 30 seconds.

Step 28: You’re probably familiar with salty, sweet, bitter, and sour, but did you know there’s a fifth taste? It’s called umami, and a recent study shows that it has a unique effect on appetite. Umami, which means, a pleasant savoury taste, has been described as a mouth-watering, brothy, meaty sensation with a long-lasting aftertaste that balances the total flavour of a dish. Umami flavour occurs naturally in several healthy foods.

Here are five nutrient-rich umami options that may help you eat less, along with easy ways to enjoy them!

  1. Mushrooms provide just 20 calories per cup, and they’re the only plant source of vitamin D, a key nutrient linked to lower rates of obesity, type 2 diabetes, heart disease, high blood pressure, osteoporosis, and certain cancers. Studies also link low vitamin D intake to more total fat and belly fat, and recent research has found that adequate blood vitamin D levels improve muscle strength and help muscles work more efficiently by boosting energy from within cells. Mushrooms also contain unique antioxidants that fight aging and heart disease, and natural substances in mushrooms have been shown to protect against breast cancer by preventing levels of estrogen in the body from becoming excessive. Shiitake, Japan’s most popular mushroom, is particularly rich in umami flavour. Simply sauté some ‘shrooms in organic, low-sodium vegetable broth with a bit of garlic, and add them to almost anything, including omelettes, salads, soups, or open-faced sandwiches.
  2. Truffles, are one of the world’s greatest delicacies, contain three types of natural umami substances. This fungus, which has been referred to as the diamond in the kitchen, is quite expensive because it’s difficult to cultivate, but a tiny amount goes a long way. Just a thinly sliced or shaved bit of truffle adds robust flavour to any dish, but you can also use truffle oil to make a simple vinaigrette along with extra virgin olive oil, vinegar or lemon juice, and herbs. Or drizzle truffle oil over cooked veggies, spaghetti squash, or a lean protein like organic eggs or fish.
  3. Green tea – The list of green tea’s benefits is impressive. Regular consumption has been linked to a reduced risk of obesity, heart disease, blood pressure, cancer, and osteoporosis, as well as overall anti-aging benefits. In addition to using green tea as a beverage along with meals, I like to use both brewed tea and loose leaves in cooking. I whip loose tea leaves into smoothies or combine them with pepper and other herbs like thyme as a rub. Brewed tea makes a great base for a marinade or soup or a flavourful liquid for steaming veggies or whole grain rice.
  4. Seaweed, with benefits that range from heart protection to weight loss. One recent research review concluded that some seaweed proteins work just like blood pressure meds, and in animal research, a component in brown seaweed was shown to help rats burn more body fat. In addition, seaweed’s star nutrient iodine helps regulate the thyroid, and its magnesium may help enhance mood and improve sleep. In addition to making a side of seaweed salad a staple in your sushi orders, you can add a dollop to many savoury dishes, including scrambled eggs, stir fry’s, and soups.
  5. Tomatoes, as the levels of the umami provider glutamic acid increase as tomatoes ripen, and research shows that in the inner agoutis of a tomato are tied to a stronger umami aftertaste. To take advantage, add sliced ripe tomatoes to a garden salad, or roast or grill tomatoes to further intensify their flavour. Bonus: cooking tomatoes provide more lycopene (as much as a 164% boost!), an antioxidant linked to a reduced risk of heart disease, and cancer, as well as skin benefits, including preventing wrinkles.

Step 29:  Join Aubrey in his 30-Day Solid Abs Challenge to build a stronger core and leaner abs. Gaining weight solely in your stomach may be the result of specific lifestyle choices. The two S’s, stress and sugar play a significant role in the size of your midsection. Fat around the middle is in fact unhealthier than being overweight, can increase your risk of Type 2 diabetes, heart disease, stroke, high blood pressure and even cancer, especially breast cancer.

Step 30: You’re not alone if you are struggling to maintain your motivation. Most exercise beginners start their plans feeling motivated, then totally lose steam by the one-month mark.

  1. Daily reminders to self on why you’re losing weight, sticking with the habits you’ve adopted through these 30 steps and not missing your personal training sessions will help you continue until you have reached your ideal weight!
  2. Research shows an association between weighing yourself and weight loss. In a study, the more often people stepped on the scale, the more weight they lost. Once a week is enough, don’t just rely on your personal trainer for your weight measurements. Keep the numbers, it is self-motivation and regulation in action!

Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg using a rigorous, results-focused methodology we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.

Together changes everything. Let’s work out.


  1. NSCA
  2. Harvard
  3. Health Magazine
  4. Cornell University
  5. Duke University
  6. American Journal of Clinical Nutrition
  7. Journal of The International Society of Sports Nutrition
  8. Trends in Endocrinology and Metabolism
  9. University of Ottawa
  10. Vanderbilt University
  11. University of Southern California
  12. British Medical Journal

Organize Your Fridge

Modern. Private. Strictly By Appointment.

Putting on an extra kilo…Easy Work! Losing it…? Also Easy! Having Ice cream from the tub or cheese while standing in front of the fridge late at night is bound to lead to increased weight. Organize your fridge in a way that will help you shed unwanted weight.  

How you organize your refrigerator could be working against you. Make your fridge an ally with these pros’ tricks to make your fridge a weight loss ally.

  1. Keep foods that are smart snack combos close to each other, like natural almond butter and apples, or low-fat cottage cheese and celery.
  2. Place herbs like parsley and cilantro stems-down in a cup of water and cover with a plastic bag. The water keeps them fresh longer, change it every few days. Seeing the herbs will make you want to cook with them, a good thing, as they add flavor but hardly any calories or sodium.
  3. If you love avocados, say, but don’t want to overdo it, store serving-size containers on a middle shelf. You can also get portion sizes of your guilty pleasures like cheese and chocolate too!
  4. Ensure that calorie-rich meals such as macaroni and cheese should be in opaque containers and are hidden behind your healthier fair stuff so they’re not as top-of-mind and accessible when hunger hits and your natural tendency is to pick up and chew the first thing you see when you open the refrigerator door.-
  5. Keep a container of pre-cooked grains, like barley or quinoa with your protein measuring scoop or half-cup measuring cup inside to make it easier to scoop out a portion when hungry.-
  6. Jarred veggies, like roasted red peppers, artichoke hearts, and pickled beets are perfect additions to salads and soups that don’t require any prep time and add color to the front row of your refrigerator and plate.
  7. Veggie salsas are versatile, filled with flavor, nutrients and contain very few calories, perfect to top chicken breasts or sweet potatoes.
  8. Grainy Dijon mustard is a low calorie, savory condiment with rustic flavor, perfect for use as a salad dressing or marinade and in place of some or all the mayonnaise or dressing called for in a recipe, say, for tuna or any other salad
  9. ‘Cut’ juice with sparkling water to slash calories and add fizz to keep it from tasting boring. Fill a pitcher one-third of the way with juice and two-thirds of the way with sparkling water and serve juice that way next mealtime.
  10. Fruit-sweetened jams, which are relatively low in sugar are great natural sweeteners to substitute refined sugars and are tasty with peanut butter on a brown-rice wrap, on breakfast oats, or drizzled on low-fat ice cream for dessert.
  11. Buying blocks of hard cheeses, such as Parmesan Asiago and Pecorino Romano, help in portion and calorie control when using cheese as a garnish in recipes because you must physically shred them with a grater when you’re using them. This makes you very aware of just how much cheese you’re adding as opposed to adding cheese slices or a block on board to slice at the table.
  12. Save the date, write down the date on zip lock bags of leftovers, this makes you aware of how long they have been in the fridge and helps you to make sure leftover fruits and vegetables won’t go uneaten.
  13. Keep big pitchers of water infused with mint or ginger and in-season fruit or citrus slices in the fridge at the very front of the shelf so they are the first thing that you see when you open the fridge door. It usually lasts a couple of days, and it’s a great way to stay hydrated without lots of sugar or calories.
  14. Research suggests that we are three times as likely to pick up the first thing we see in the fridge, the problem is, we often put our favorite not-so-healthy foods at eye level. Store some veggies on the top shelf rather than just in the crisper to slow you down and help you make conscious healthier snack choices.
  15. A tub of Greek yogurt in your fridge is a must. It’s not only a breakfast staple, it works as a substitute for so many fattening spreads, such as sour cream, cream cheese, and mayonnaise.
  16. Boil a half dozen eggs at the beginning of the week for a high-protein, quick the go snack that is a satisfying and nutritious option that’s easy to grab and go. They’re simple to put in a breakfast wrap or slice on a salad to make it a full and easy meal on weeknights or morning that you are either too tired or too rushed to do meal prep.
  17. Once a week, scan the fridge and pull forward items that need to be finished, like opened tomato paste or Greek yogurt. It’ll remind you to use them and to cook at home, which is healthier 99 percent of the time.

Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg using a rigorous, results-focused methodology we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.

Together changes everything. Let’s work out.

Head Personal Trainer

Initial Consultation

Better health, physical appearance and reaching your goals should be your personal trainer’s number one priority. What tools within his scope of practice can he or she employ to guarantee a positive outcome from your investment in your health?

The initial interview is our first responsibility for our personal training clients. This is a scheduled interview intended as a mutual sharing of information, ascertaining client-trainer Compatability, establishing a trainer-client agreement and to gather information regarding your personal health, lifestyle and exercise readiness using health appraisal.

Most importantly, we use health appraisal to screen you for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopedic diseases in order to optimize safety during exercise testing and participation.

We assess health status and stratify risk as a basis for referral to health care professionals for medical clearance where there are red flags, and use the data to develop safe, effective, fun comprehensive programs of exercise.

We are health and fitness professionals using an individualized approach to assess, motivate, educate and train you regarding your health and fitness needs. We design safe, effective exercise programs and provide guidance to help you achieve your personal goals. When supported by data or symptoms out of our scope of practice, we will refer you for your own safety to health care professionals.

This vital objective of the client consultation and health appraisal is directly in line with the scope of practice of the personal trainer as defined by the NSCA – Certified Personal Trainer Job (Task) Analysis Committee. The best way to describe the role and responsibilities of our personal trainers in the pre-participation screening process is through the acronym MATER.

  1. Motivate performance and compliance
  2. Assess health status
  3. Train clients safely to meet individual objectives
  4. Educate clients to be informed, consumers
  5. Refer clients to health care professional where necessary

We have a diverse health and fitness industry with no specific standardized process for implementing the client consultation and health appraisal process. Typical delivery is predicated on four factors that dictate implementation. The personal trainer introduces himself by presenting his credentials, delivery will be in a private, designated site, your personal trainer will articulate the specific population served with his consultation, the appointment is a scheduled interview, any legal statutes will apply. Your trainer will then:

  1. Conduct the interview
  2. Implement and complete health appraisal forms with client
  3. Evaluate for coronary risk factors, diagnosed disease, and lifestyle
  4. Assess and interpret results
  5. Refer to an allied health care professional when necessary to obtain medical clearance and program recommendations.

Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg using a rigorous, results-focused methodology that has attracted an exclusive high powered membership.

Joining Tiger Athletic is a two-way commitment, all members must undergo our client consultation and health appraisal process and must commit to workout at least twice per week, however, special arrangements can be made for clients who routinely travel for business, reside between Johannesburg and elsewhere and non-residents.

We approach fitness scientifically to ensure proper form and alignment. Each session is conducted by a personal trainer for both safety and effectiveness and lasts 50 minutes. We present a modern approach to fitness. Let us help you to reach your goals.