Thermogenic Food Simplified

Modern. Private. Strictly by Appointment.

You’ve done the right thing and booked a consultation and health appraisal to give yourself the best possible chance of succeeding in losing the extra weight given, you are eating smart, working out and taking better care of yourself, yet the scale stubbornly just plain refuses to budge.

Your ‘smart nutrition’ may not be so smart after all, your diet may still contain some sneaky foods like salt and pasta sauce that can lead to water retention and significantly hike your calorie intake. Let’s start by cutting back on ultra-processed foods, bubbly drinks, chewing gum, and sugary beverages that can increase bloating.

Food that can “spot train” belly fat is pure urban myth however, there are some smart swaps you can introduce to your diet that will improve gut health, digestion, reduce water retention, eliminate cramps and gas while helping you look and feel and less puffy.

Vegetables, fruit, seeds, nuts, fish, whole grains, and other smart choices are high in protein and fiber, keeping you feeling fuller for longer eliminating the snacking while fuelling you with healthier, tastier foods.

Certain foods have a thermogenic effect, you literally burn calories as you chew. Other foods 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.

For those that eat meat, lean meats like biltong offer awesome snack options. Protein has a high thermogenic effect. You burn about 30% of the calories the food contains during digestion, for example, a 300-calorie chicken breast requires about 90 calories to break it down. Winning!

Low-fat dairy products are rich in calcium and vitamin D, which preserve and build muscle mass, essential for maintaining a robust metabolism.

When it comes to healthy eating and weight loss however, plant-based foods offer greater options to add more wholesome taste to your diet without the extra centimeters to your waistline. Your body burns twice as many calories breaking down whole-grain foods, especially those rich in fiber such as oatmeal and brown rice as opposed to processed foods.

Drinking four cups of green tea a day could help you shed as much as three kilograms in eight weeks, according to the American Journal of Clinical Nutrition reports which gave credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced green tea in the fridge.

One cup of lentils packs 35% of your daily iron needs, fantastic news since up to 20% of us are iron- deficient. When you lack a nutrient, your metabolism slows because the body’s not getting what it needs to work efficiently.

Capsaicin is the compound that gives chili peppers their kick, heats up your body which in turn makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers. Add as much cayenne or hot sauce as possible to soups, eggs, and meats.

Olives and eggs are two easily sourced superfoods many overlook or are misinformed about, that are awesome for your health and weight loss goals also adding flavor, taste and awesome variety to any meal.

Olives

This is the ultimate heart-healthy snack whether pressed into cooking oil or eaten cured and whole. When cold-pressed and consumed as true extra virgin olive oil (EVOO), this tiny Mediterranean fruit will help you to slim down by keeping you fuller for longer, while reducing your risk of heart disease, cancer, and osteoporosis.

  1. Long-term evidence suggests that people who consume extra- virgin olive oil daily are at a lower risk of heart attack, high blood pressure, and cardiovascular mortality.
  2. Olives are chock-full of monounsaturated fatty acids, a type of fat linked with lowering LDL (“bad” cholesterol) while maintaining HDL (“good” cholesterol”). The powerful antioxidant properties of olive polyphenols help protect you against oxidative stress and chronic inflammation which is a key initiating factor of heart disease.
  3. Compounds found in olives boost short- and long-term health because they can increase nitric oxide production which in turn improves vascular function by promoting blood flow to your tissues. Better circulation improves everything, you could train harder, recover faster, even maybe improve your overall risk of chronic disease. Certain types of olives can provide up to 25% of your iron needs which helps deliver more oxygen to your organs when you need.
  4. Polyphenols which are other compounds found in olives aid in the reduction of chronic inflammation, halting organ tissue damage before it starts. Improve your health by improving your diet as a whole and adding olives to a diet that includes vegetables, fruit, and whole grains. These polyphenols may reduce degeneration in your bones by improving bone mineral density.
  5. Olives help protect vital organs like your brain from harmful and potentially irreversible damage by reducing oxidative stress caused by inflammation. This tiny fruit also contains the antioxidant vitamin E, linked to improved cognition and reduced risk of cognitive decline. Diets that rely on olive oil as a primary fat source are also associated with a lower risk of Alzheimer’s disease.
  6. Extra virgin olive oil (EVOO) is full of healthy, flavourful fats that boost not only the taste but the satiety of meals when used in cooking. Each tablespoon is about 120 calories, is worth roughly 30 olives depending on type and size. Snacking on a cup of olives provides 15% of your daily dietary fiber.
  7. High-antioxidant foods like olives are great snacks that can also lower your chances of certain cancers, both by protecting cellular DNA, potentially preventing tumor growth and reducing oxidative stress.
  8. Extra virgin olive oil could lower blood sugar as early as two hours after a meal by aiding insulin action. The oleic acids (a heart-healthier type of fat) and polyphenols in olives can help too. Research indicates diets high in monounsaturated fats and antioxidants may lessen the risk of type II diabetes.
  9. Adding a tablespoon of olive oil to salads and drizzling it in veggie dips can help you better absorb the antioxidants found in many fruits and vegetables can help enhance your intake of carotenoids, which benefit your eyes and diminish long-term disease risk.

Eating olives, in addition to more vegetables and fruit not only makes a positive change that can benefit your health in the long term but crucially, also help you achieve weight-loss goals.

Eggs

High-protein breakfasts, that include eggs, have been linked to weight loss and a reduction in belly fat. You can add natures perfect ‘nutrient bomb’ to your stir-fry, sautés, salads or pair them with whole-grain toast and vegetables.

Eggs are delicious, and leave you fuller for longer than that apple or banana you swipe out of the fruit bowl on your way out every morning, yet we claim to be ‘too busy’ to eat breakfast in the morning, the result is, we are absolutely ravenous and totally distracted long before lunch. We settle to make time to either snack or keep filling the coffee mug while wondering why we are getting fatter.

Its time for a simple change…eat three eggs every morning. Try adding this simple yet comforting routine to your day for a week and feel how remarkably positive your days (and waistline) feel.

Eggs are natures perfect little package. They protein-rich with about 7 grams each, the yolks contain inflammation-fighting omega-3s; vitamins D, E, and B12; and minerals like selenium. Eating just two eggs a day gives you 50% of your daily needs for the memory boosting nutrient choline, which most of us severely lack.

Food science has come a long way since the heyday of egg white omelets, and much of the ‘bro science’ advice about nonsense like the saturated fat and cholesterol in eggs would lead to your early demise.

Eggs contain all nine essential amino acids necessary to rebuild the muscles and tissues in our bodies additionally experts now say that, yes, there’s cholesterol in eggs, but, contrary to what we’ve previously been told, dietary cholesterol doesn’t seem to have much effect on blood cholesterol, the type that actually clogs your arteries, for the average person.

How many eggs you can safely eat per week as advised by your nutritionist, largely depends on how the rest of your diet looks, which makes it a pretty personal and variable recommendation. Get active by joining our 10 000 steps a day challenge or run for fun and eat the whole damn egg!

We all have a ‘forgotten’ bag of frozen vegetables in the freezer. Ramp up the fiber content of your breakfast while adding some fun texture and subtle sweetness to your morning eggs by tossing in a handful of these into the pan with your eggs.

Ripe avocado and cilantro on top is delicious or just scramble them on their own, no milk or fancy additives just a knob of butter and eggs… Same time it takes to make a packet of instant cereal. I don’t have time is a myth.

Making yourself breakfast every morning may seem tedious, but making the commitment to your three egg routine in the morning will provide 21grams of protein that will extend the hunger pangs that cause you to snack badly to stay at bay until midday significantly streamlining your morning and eliminating that food guilt you’ve been carrying.

Eat breakfast. Sit down for 10 minutes each morning and feed yourself. Eating well is a form of self respect and it gives you a moment to relax and mentally prepare for the rigors of the day ahead.

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.

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Sugar Addict?

It’s a fact that most of us love our sugar and sweet treats. Former US President Ronald Reagan famously always had to have jellybeans on his desk. Vending machines and even the aisles leading to till points in major shops almost everywhere feed our cravings for sweets.

South African sales of sugar-filled drinks and other sweets soaring, at 63%, we have the highest percentage of fat children and adolescents on the planet, as a nation, we 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 behavior 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 American 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 behavior 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, at least until your if your next ‘fix’ of simple carbohydrates. It’s simple carbohydrates that twe need to watch specifically, not the healthy, fibrous carbohydrates that come from whole fruits, vegetables, and whole grains.

As your personal trainer, I help you choose 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 manage to feature as amongst the fattest on the planet.

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 favorite 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 liters 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 decrease the amount of sugar you eat, and how often you eat it. This will help you reduce your desire for sugars while lowering your caloric intake.

Old habits are hard to break but as your personal trainer, I guide you into making small and gradual changes in your eating style which will help you break free from your sugar addiction.

Many people, newly diagnosed with diabetes find that after they start eating fewer sweets and simple carbohydrates, 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.

The first step you take towards a healthier lifestyle is the most important and provides secure footing for your weightloss journey. Book a consultation and health appraisal with me and get some professional help.

One of your most important defences against sugar is by learning to understand food labels, being able to distinguish between unhealthy and healthier food options. Making a habit of always reading food labels and understanding what they mean will soon become second-nature with this 2-step guide.

To begin with, read the Nutrition Information table displayed on the packaging of most foods. This can help you to decide if a product is a healthy option or not as it lists how much of each nutrient it contains. All nutrients are listed in two columns – per 100g and per serving. The 100g column is great to use to easily compare similar products because serving sizes may differ, this way you are comparing apples-for-apples.

The “per serving” column tells you how much of each nutrient and energy (kilojoules) you’ll consume if you consume that suggested serving. Be careful here because the “suggested serving” is not always the same as the packaging size – for example, the suggested serving on a 500ml bottle of a sugary drink is often only around 250ml, half of the packaging size.

  1. Use the table to decide if the food is high or low in fat, saturated fat, sugar and sodium (salt). Foods in the ‘low’ group can be eaten more often, but foods in the ‘high’ group should rarely be eaten or only on special occasions.
  2. Become familiar with sugar terminology and find the hidden sugar in your diet. Recognize that all of these are sweeteners: corn syrup, high fructose corn syrup, sucrose, dextrose, honey, molasses, turbinado, and brown sugar.
  3. Keep up with your food 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.
  4. Don’t put yourself under pressure. Select one behavior to change weekly. 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.
  5. Fight your cravings. Satisfy your desire for sweets with the natural sweetness of whole fruits or no-sugar-added juices.
  6. 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.
  7. Gradually decrease the amount of sugar you consume in your tea and coffee, let your taste buds slowly adapt to change. Don’t substitute artificial sweeteners for sugar; this will do little to alter your desire for sweets.
  8. Moderate amounts of artificial sweeteners are not unhealthy, but they won’t help you retrain your taste buds.
  9. Allow yourself small portions of sweets on occasion. If you just go ‘cold turkey’, it will be hard to think about anything else. Rather reward yourself with a portion of one small treat ever so often to resist ‘pigging out’ when your resistance wanes.

Second, read the list of ingredients. These are always listed in order of weight, those used in the greatest amounts are listed first, right down to the ingredient used in the smallest amount listed last. Often the first three ingredients listed on the label make up the largest portion of the food item. Sugar, salt and bad fats are the ones to look out to avoid and come in a variety of which may often be listed under the guise of different names as listed below.

  1. Sugar – Brown sugar, concentrated fruit juice, corn syrup, dextrose, treacle, fructose, glucose, glucose syrup, golden syrup, honey, invert sugar, lactose, malt, malt extract, maltose, isomaltose, maltodextrin, maple syrup, molasses, raw sugar, sucrose, sugar, cane sugar.
  2. Bad Fats – Animal fat, beef fat, butter, chocolate, carob, coconut oil, cream, dripping, ghee, hydrogenated oils, lard, margarine, milk solids, monoglycerides, palm oil, seeds, nuts, coconut, tallow, shortening, trans fats, vegetable fat.
  3. Salt – Baking soda, salt, MSG (monosodium glutamate), any word containing the term sodium, nitrates, nitrites.

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 reduced sugar intake, along with regular exercise, as the best way to lose weight and keep it off.

My custom programs for fitness and weight loss are a smart combination of exercise and good nutritional advice basedon data from your consultation and health appraisal. My programs promote safe and effective weekly weight loss and to encourage the eating of healthy foods while weaning you from excessive sugar. Book a consultation and health appraisal and find out just how sweet better health can be!

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.

Eat Smarter. Lose Bodyfat.

You’ve done the right thing and booked your consultation and health appraisal to give yourself the best possible chance of succeeding in losing the extra weight given, you’ve organised your fridge and are eating smart, working out and taking better care of yourself, yet the scale remains stubborn and refuses to move as quickly as you feel it should or just plain refuses to budge!

Your ‘smart nutrition’ may not be so smart after all, your diet may still contain some sneaky foods like salt and pasta sauce that can lead to water retention and significantly hike your calorie intake. Let’s start by cutting back on ultra-processed foods, bubbly drinks, chewing gum, and sugary beverages that can increase bloating.

Food that can “spot train” belly fat is pure urban myth however, there are some smart swaps can introduce to your diet that will improve your gut health, improving digestion, reduce water retention, eliminate cramps and gas while helping you feel and look less puffy.

Vegetables, fruit, seeds, nuts, fish, whole grains, and other smart choices are high in protein and fiber, keeping you feeling fuller for longer eliminating the snacking while fuelling you with healthier, tastier 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.

For those that eat meat, lean meats like biltong offer awesome snack options. Protein has a high thermogenic effect. You burn about 30% of the calories the food contains during digestion, for example, a 300-calorie chicken breast requires about 90 calories to break it down. Winning!

Low-fat dairy products are rich in calcium and vitamin D, which preserve and build muscle mass, essential for maintaining a robust metabolism.

When it comes to healthy eating and weight loss, plant-based foods offer greater options to add more wholesome taste to your diet without the extra centimeters to your waistline.Your body burns twice as many calories breaking down whole-grain foods, especially those rich in fiber such as oatmeal and brown rice opposed to processed foods.

Drinking four cups of green tea a day could help you shed as much as three kilograms in eight weeks, according to the American Journal of Clinical Nutrition reports which gave credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge.

One cup of lentils packs 35% of your daily iron needs, fantastic news since up to 20% of us are iron- deficient. When you lack a nutrient, your metabolism slows because the body’s not getting what it needs to work efficiently.

Capsaicin is the compound that gives chili peppers their kick, heats up your body which in turn makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers. Add as much cayenne or hot sauce as possible to soups, eggs, and meats.

Let’s look at olives and eggs. Two easily sourced superfoods that you may have overlooked or are misinformed about, that are awesome for your health and weight loss goals which add flavor, great taste and variety to any table.

Olives

This is the ultimate heart-healthy snack whether pressed into cooking oil or eaten cured and whole. When cold-pressed and consumed as true extra virgin olive oil (EVOO), this tiny Mediterranean fruit will help you to slim down by keeping you fuller for longer, while reducing your risk of heart disease, cancer, and osteoporosis.

Long-term evidence suggests that people who consume extra- virgin olive oil daily are at a lower risk of heart attack, high blood pressure, and cardiovascular mortality.

Olives are chock-full of monounsaturated fatty acids, a type of fat linked with lowering LDL (“bad” cholesterol) while maintaining HDL (“good” cholesterol”).

The powerful antioxidant properties of olive polyphenols help protect you against oxidative stress and chronic inflammation which is a key initiating factor of heart disease.

Compounds found in olives boost short- and long-term health because they can increase nitric oxide production which in turn improves vascular function by promoting blood flow to your tissues.

Better circulation improves everything, you could train harder, recover faster, even maybe improve your overall risk of chronic disease. Certain types of olives can provide up to 25% of your iron needs which helps deliver more oxygen to your organs when you need.

Polyphenols which are other compounds found in olives aid in the reduction of chronic inflammation, halting organ tissue damage before it starts.

Improve your health by improving your diet as a whole and adding olives to a diet that includes vegetables, fruit, and whole grains. These polyphenols may reduce degeneration in your bones by improving bone mineral density.

By reducing oxidative stress caused by inflammation, olives help protect vital organs like your brain from harmful and potentially irreversible damage.

This tiny fruit also contains the antioxidant vitamin E, linked to improved cognition and reduced risk of cognitive decline. Diets that rely on olive oil as a primary fat source are also associated with a lower risk of Alzheimer’s disease.

Extra virgin olive oil (EVOO) is full of healthy, flavourful fats that boost not only the taste but the satiety of meals when used in cooking. Each tablespoon is about 120 calories, is worth roughly 30 olives depending on type and size. Snacking on a cup of olives provides 15% of your daily dietary fiber.

High-antioxidant foods like olives are great snacks that can also lower your chances of certain cancers, both by protecting cellular DNA, potentially preventing tumor growth and reducing oxidative stress.

Extra virgin olive oil could lower blood sugar as early as two hours after a meal by aiding insulin action. The oleic acids (a heart-healthier type of fat) and polyphenols in olives can help too. Research indicates diets high in monounsaturated fats and antioxidants may lessen the risk of type II diabetes.

Adding a tablespoon of olive oil to salads and drizzling it in veggie dips can help you better absorb the antioxidants found in many fruits and vegetables can help enhance your intake of carotenoids, which benefit your eyes and diminish long-term disease risk.

The bottom line is that eating olives, in addition to more vegetables and fruit not only makes a positive change that can benefit your health in the long term but crucially, also help you achieve weight-loss goals.

Eggs

High-protein breakfasts, that include eggs, have been linked to weight loss and a reduction in belly fat. You can add natures perfect ‘nutrient bomb’ to your stir-fry, sautés, salads or pair them with whole-grain toast and vegetables.

Eggs are delicious, leave you fuller for longer than that apple or banana you swipe out of the fruit bowl on your way out every morning, yet we claim to be ‘too busy’ to eat breakfast in the morning which is laughable because we are more often than not absolutely ravenous and totally distracted long before lunch which sets a bad tone for your day.

We settle instead, to make time to either snack or keep filling the coffee mug all the while cursing our trainer or new diet under our breath every time, we pass our reflection and see our ever-bulging midriff.  

Its time for a simple change…eat three eggs every morning. Try adding this simple yet comforting routine to your day for a week and feel how remarkably positive your days (and waistline) feel.

Eggs are natures perfect little package. They protein-rich with about 7 grams each, the yolks contain inflammation-fighting omega-3s; vitamins D, E, and B12; and minerals like selenium. Eating just two eggs a day gives you 50% of your daily needs for the memory boosting nutrient choline, which most of us severely lack.

Nutrition science has come a long way since the heyday of egg white omelets, and much of the ‘bro science’ advice about nonsense like the saturated fat and cholesterol in eggs would lead to your early demise.

Eggs contain all nine essential amino acids necessary to rebuild the muscles and tissues in our bodies additionally experts now say that, yes, there’s cholesterol in eggs, but, contrary to what we’ve previously been told, dietary cholesterol doesn’t seem to have much effect on blood cholesterol, the type that actually clogs your arteries, for the average person.

How many eggs you can safely eat per week as advised by your nutritionist, largely depends on how the rest of your diet looks, which makes it a pretty personal and variable recommendation. Get active by joining my 10 000 steps a day challenge or run for fun program and eat the whole damn egg!

We all have a bag of frozen veggies languishing at the bottom of our freezer that we have probably forgotten about. Ramp up the fiber content of your breakfast while adding some fun texture and subtle sweetness to your morning eggs by tossing in a handful of these into the pan with your eggs.

Ripe avocado and cilantro on top is delicious or just scramble them on their own, no milk or fancy additives just a knob of butter and eggs! Same time it takes to make a packet of instant cereal. We have been living a lie, people.

Making yourself breakfast every morning may seem tedious, but making the commitment to your three egg routine in the morning will provide 21grams of protein that will extend the hunger pangs that cause you to snack badly to stay at bay until midday significantly streamlining your morning and eliminating that food guilt you’ve been carrying.

Sit down for at least 10 minutes each morning and eat, give yourself a moment to relax and mentally prepare for the rigors of the day ahead.

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 Your First 5k :-)

“We suffer more in imagination than reality” – Lucius Annaeus Seneca

It’s important to start by visualizing your end goal and one of the best ways to achieve this is to pick a date or sign up for a race at least five weeks away. Follow our 10 000 step a day challenge or run for fun program first if you are an absolute novice at exercise then challenge yourself to reach a new level with this training program created by Aubrey, head personal trainer at Tiger Athletic Fitness & Conditioning in Sandton Johannesburg.

This plan builds from an easy run & walk combination to 5km of steady running, giving you the distance and stamina you’ll need to achieve your 5km goal on goal date.

Week 1

  • Day 1: 5 Min Power Walk. 4 ‘Rounds’. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 6 ‘Rounds’. 5 Min Easy Walk.
  • Day 4: Rest or Cross Train.
  • Day 5: 5 Min Power Walk. 10 Minute Run. 5 Min Easy Walk.
  • Day 6: Rest or Cross Train.
  • Day 7: 800m Power Walk. 1.6km Run. 800m Easy Walk

Week 2

  • Day 1: 5 Min Power Walk. 4 ‘Rounds’. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 6 ‘Rounds’. 5 Min Easy Walk.
  • Day 4: Rest or Cross Train.
  • Day 5: 5 Min Power Walk. 15 Minute Run. 5 Min Easy Walk.
  • Day 6: Rest or Cross Train.
  • Day 7: 800m Power Walk. 1.6km Run. 800m Easy Walk

Week 3

  • Day 1: 5 Min Power Walk. 8 ‘Rounds’. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 20 Minute Run. 5 Min Easy Walk.
  • Day 4: Rest or Cross Train.
  • Day 5: 5 Min Power Walk. 5 ‘Rounds’. 5 Min Easy Walk.
  • Day 6: Rest or Cross Train.
  • Day 7: 800m Power Walk. 3.0km Run. 800m Easy Walk

Week 4

  • Day 1: 5 Min Power Walk. 20 Minute Run. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 25 Minute Run. 5 Min Easy Walk.
  • Day 4: Rest or Cross Train.
  • Day 5: 5 Min Power Walk. 25 Minute Run. 5 Min Easy Walk.
  • Day 6: Rest or Cross Train.
  • Day 7: 800m Power Walk. 4.0km Run. 800m Easy Walk

Week 5

  • Day 1: 5 Min Power Walk. 15 Minute Run. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 20 Minute Run. 5 Min Easy Walk.
  • Day 4: 3km Easy Run.
  • Day 5: Rest.
  • Day 6: 800m Power Walk.800m Easy Run. 800m Easy Walk.
  • Day 7: 5km Run!

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!

“The miracle isn’t that I finished. The miracle is that I had the courage to start.”

John Bingham

The sense of accomplishment and sheer relief that one feels after a run short or long is indescribable. Going for a run helps you to clear your mind and reduces stress and is pure therapy for the soul.

Whenever something weighs on your mind or it feels as if the walls are closing in on you, lace up and head out. Running won’t solve all your problems but it will hold your hand when life throws you a curveball.

Now that you have started running, I appreciate it maybe feels a little hard, but nothing beats that awesome, ‘I did it feeling’ going through you every time you finish your ‘me’ time.

As a coach, I believe in setting specific, measurable, attainable, realistic, time-based goals that are both fun and doable. If you have been a part of my ‘10 000 step a day challenge’ or joined me on ‘run for fun’, maybe you are now flirting with the idea of signing up or attempting your first 5km run. It’s an awesome choice and a good distance for newbies to running and established athletes alike.

Like any commitment in life, there will be days when you won’t feel like running, however, nothing beats feeling fitter, stronger and amazed with training yourself when you realize that a distance or pace that once seemed impossible feels comfortable and is leading you towards a leaner more capable physique

Your first step is to pick a date or sign up for a race at least five weeks away. That will give you enough time to follow our training program created by Aubrey, personal trainer at Tiger Athletic Fitness & Conditioning in Sandton Johannesburg. His plan builds from an easy run & walk combination to 5km of steady running, giving you the distance and stamina you’ll need to achieve your 5km goal on goal date.

In this 5-week plan, there is four days of running, with active rest days in between for either stretching or going for a walk. We run every other day to get a mental break from ‘pounding the pavement’ and to minimize the risk of injury. Having rest days that fall on weekdays as well as weekends allows your running plan to fit into your work and family life.

As stated in week 1 of ‘Run for fun’, watching the clock is easier and way less stressful than counting the kilometers. Only Sunday’s run is in kilometers so that you can begin to gain a sense of your pace per kilometer, this serves as a confidence booster. Knowing how far you’ve run gives a barometer of how close you are towards your goal and benchmarks you for future runs.

It is vitally important that you start with 5 minutes of brisk walking as a warmup and end with 5 minutes of walking at an easier pace to cool down for each session.

A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles reducing the risk for injury and may also help reduce muscle soreness.

Cooling down after your run allows for a gradual recovery of pre-exercise heart rate and blood pressure. Both warmup and cooldown contribute to your total workout time while helping to build your endurance to achieve our end goal.

At the end of this article is a guide to successfully completing a 5km run. Copy it and and place it somewhere easily accessible to sight to serve as a daily reminder and motivation of your goals and to help keep you on track.

Here is a little insight on how to apply these workouts to your daily routine, a breakdown of the main types of workouts along with some tips for making the most of these workouts.

  1. Each ’round’ refers to a 3 minute run followed by a 1 minute walk. Easy!
  2. All runs should be done at a pace easy enough for you to hold a conversation without straining, that’s 60 to 65 percent of Maximal Heart Rate (MHR), or 5 on the Rate of Perceived Exertion Scale (RPE) The faster or harder you run, the greater the risk of injury. Be patient and build endurance first before aiming to run faster.
  3. Walk breaks are strategically important and shouldn’t be viewed as a ‘kop out’. 80 percent of runners get injured, walk breaks aid in developing endurance and increasing safety while helping you to adapt to running by making it easier and more enjoyable, so by all means stop and smell the roses!
  4. Run at a comfortable pace. If you’re struggling, slow down.
  5. Long runs develop endurance, the foundation of distance running. This constitutes your most important workout.
  6. Use your smartwatch or phone to measure time and distance. Drive a route and map out distance using your car or run on a treadmill if that’s what is convenient. Whatever you do, have fun doing it.
  7. Rest days are full days off without running. Walking or other forms of training like boxing, swimming or yoga are optional. The added exercise will boost your running, just take it easy the day before your long run so that you don’t start this key workout on a back foot.
  8. Finally, plans change, life happens while you are living. If you need to rearrange training days, don’t bash yourself, go for it and do what needs to be done. Just shift the days forward or back or do your best to preserve the every-other-day plan.

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.

5km Run Training Guide

Week 1

  • Day 1: 5 Min Power Walk. 4 ‘Rounds’. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 6 ‘Rounds’. 5 Min Easy Walk.
  • Day 4: Rest or Cross Train.
  • Day 5: 5 Min Power Walk. 10 Minute Run. 5 Min Easy Walk.
  • Day 6: Rest or Cross Train.
  • Day 7: 800m Power Walk. 1.6km Run. 800m Easy Walk

Week 2

  • Day 1: 5 Min Power Walk. 4 ‘Rounds’. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 6 ‘Rounds’. 5 Min Easy Walk.
  • Day 4: Rest or Cross Train.
  • Day 5: 5 Min Power Walk. 15 Minute Run. 5 Min Easy Walk.
  • Day 6: Rest or Cross Train.
  • Day 7: 800m Power Walk. 1.6km Run. 800m Easy Walk

Week 3

  • Day 1: 5 Min Power Walk. 8 ‘Rounds’. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 20 Minute Run. 5 Min Easy Walk.
  • Day 4: Rest or Cross Train.
  • Day 5: 5 Min Power Walk. 5 ‘Rounds’. 5 Min Easy Walk.
  • Day 6: Rest or Cross Train.
  • Day 7: 800m Power Walk. 3.0km Run. 800m Easy Walk

Week 4

  • Day 1: 5 Min Power Walk. 20 Minute Run. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 25 Minute Run. 5 Min Easy Walk.
  • Day 4: Rest or Cross Train.
  • Day 5: 5 Min Power Walk. 25 Minute Run. 5 Min Easy Walk.
  • Day 6: Rest or Cross Train.
  • Day 7: 800m Power Walk. 4.0km Run. 800m Easy Walk

Week 5

  • Day 1: 5 Min Power Walk. 15 Minute Run. 5 Min Easy Walk.
  • Day 2: Rest.
  • Day 3: 5 Min Power Walk. 20 Minute Run. 5 Min Easy Walk.
  • Day 4: 3km Easy Run.
  • Day 5: Rest.
  • Day 6: 800m Power Walk.800m Easy Run. 800m Easy Walk.
  • Day 7: 5km Run!