Get Up. Show Up. Lace Up.

Sharpen your psychological and physiological self by training like a professional athlete in our unique training facility, designed and developed by your personal trainer Aubrey.

Our custom, in person strength & conditioning and online program offerings, including boxing, kickboxing, strength & conditioning, and functional training. Its always just you, your trainer, and the whole gym. No sharing space, queueing for equipment, or your trainer’s attention.

Boxing HIIT

Tiger Athletic provides the most effective boxing instruction, conditioning the body for optimal results through our unique approach. The client is assessed, treated, and trained as a professional boxer to ensure the highest standards of technical and physical performance. It’s just you, your coach, and the gym. Absolute Privacy. Let’s Work.

Each class consists of 12 rounds, with 2 warm-up rounds, 4 bag rounds, 4-floor rounds, and 2 core rounds. Burn upwards of 1,000 calories in our World Title classes! It doesn’t matter how bad in shape you think you are or who you are. A former athlete, young professional, stay-at-home-parent, or retiree, for 45 minutes a day you can fight for a world title.

Tiger Athletic provides the most effective boxing instruction, conditioning the body for optimal results through our unique approach. The client is assessed, treated, and trained as a professional boxer to ensure the highest standards of performance. It’s just you, your coach and the gym. Absolute privacy. Let’s Work.

Kick. Lift. Box.

A unique combination class consisting of high-intensity interval training, dynamic speed, agility, and cardio conditioning drills. Stimulate all your major muscles Ignite the strength and power while burning upwards of 700 calories. 12 x 3 minute rounds over 45 minutes and you’ll be right on track in achieving that lean and toned physique. A Kick-Lift-Box workout is made up of karate kicks and boxing routines and punches for heart-pumping cardio with strength and conditioning.

Tiger Athletic provides the most effective boxing instruction, conditioning the body for optimal results through our unique approach. The client is assessed, treated, and trained as a professional boxer to ensure the highest standards of performance. It’s just you, your coach, and the gym. Absolute privacy. Let’s Work.

Power Boxing

A modern, full-body workout, a pairing of best boxing practices with strength and conditioning exercises. This 45-minute boxing class, will develop your technical boxing skills and teach you various functional movement patterns that will transform your physique.

Tiger Athletic provides the most effective boxing instruction, conditioning the body for optimal results through our unique approach. The client is assessed, treated, and trained as a professional boxer to ensure the highest standards of performance. It’s just you, your coach and the gym. Absolute privacy. Let’s Work.

World Title Boxing

The pre-eminent 60-minute strength and conditioning boxing class, combining the best elements of both our Boxing HIIT and Power Boxing programs. This 60-minute sweat session will challenge athletes of all levels, getting you in the best shape of your life, while empowering you with the confidence of a champion.

Tiger Athletic is the future of fitness. A modern approach to fitness, a private gym where sessions are strictly by appointment. You never share equipment, workout space, or your trainer. Sessions are completely private, in fact, it’s just you and your trainer on the floor during your appointment. Training equipment is sanitized before and after every workout, that’s every hour!

Tiger Athletic is a modern, science-based exercise experience, unrivaled in workout quality, strength & conditioning equipment, and coaching. We ensure the highest training and hygiene standards with no joining or cancellation fees. Let’s workout.

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Championship Boxing

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 calories 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.

Each session is run like a championship boxing match, consisting of a 3-minute dynamic warm-up followed by 12 x 3-minute’ rounds’ comprising of 12 strength and conditioning exercises, for a total body workout. Each round is 3 minutes of all-out action with 1 minute of active rest and hydration between rounds for the best in class workout experience to rapidly sculpt and tone your physique.

This is a super-fast, super easy workout, designed for everyone from someone who has never thrown a punch to the professional athlete. Each dynamic workout is in a modern, private, appointment only facility where you can work out undisturbed and even bring your training partner at no extra cost for your first full month with us. The aerobic nature of many of boxing’s exercises leads to a high-calorie burn without a significant shock to your joints.

Championship Boxing is a brilliant all-round exercise choice for all fitness goals. Each workout increases the rate at which your heart pumps blood around your body, strengthening your heart’s muscles and lowering your chances of developing cardiovascular complications such as heart attacks and strokes.

It takes more than just jumping on a treadmill or lacing up and ‘hitting’ the road and hoping for the best. If you want to get the most out of your body, then you need to work it the right way through a variety of different forms of exercise and keeping your heart rate at the right level.

If it’s overall fitness you’re after, you need to get your head around both aerobic and anaerobic exercise present in boxing estimated to be 70-80% anaerobic and 20-30% aerobic. Boxing as a workout helps maintain the heart rate at 75%-85% regular heartbeat which is the recommended range if you are exercising to burn body fat and tone your muscles.

Championship Boxing is a high-intensity workout that burns a LOT of calories. You are looking at up to 1 000 calories through workouts that will challenge every muscle in your body, especially the core, shoulders, abs, and obliques.

Championship Boxing workouts will strengthen and tone your legs, arms, chest, shoulder, and back – pretty much everything while you get a massive endorphin release in your body from hitting a heavy bag, doing pad work with your personal trainer or going through our signature strength and conditioning routines.

Finding a gym or a great workout in Sandton City can be just as overwhelming as seeking out a new restaurant or bar in the City of Gold, here, you’re seemingly spoiled for choice. Tiger Athletic is modern, private, and strictly by appointment. Whether you’re looking to diversify your workout regime or find a new way to sweat, we have you covered.

Together Changes Everything. Let’s Workout.

A Modern Approach To Fitness

Tiger Athletic is the future of fitness. A modern approach to fitness, a private gym where sessions are strictly by appointment. You never share equipment, workout space, or your trainer. Sessions are completely private, in fact, it’s just you and your trainer on the floor during your appointment.
 
Training equipment is sanitized before and after every workout, that’s every hour! Tiger Athletic is a modern, science-based exercise experience, unrivaled in workout quality, strength & conditioning equipment, and coaching. We ensure the highest training and hygiene standards with no joining or cancellation fees.
 
Tiger Athletic
Tiger Athetic. Sandton, Johannesburg.
 
Founder Aubrey’s rigorous, results-focused methodology has attracted an exclusive, high-powered membership. Tiger Athletic is a ground-floor facility, in an office park in Sandton Johannesburg, combining privacy and relaxing surroundings. Members can relax with an espresso or beverage of choice before and after workouts or take a walk through our private urban short golf course. The change rooms feature absolute privacy without a soul in sight for added peace of mind.

 

Our Philosophy

Joining Tiger Athletic is a two-way commitment. Membership is capped so all applicants are interviewed and undergo a consultation and health appraisal with Aubrey must to both assess for contraindications to exercise requiring referral to other healthcare professionals and to provide the data around which your custom workout and nutrition plan is designed.

You must commit to working out at the gym at least twice a week, however, special arrangements are available for qualified candidates who routinely travel for business, reside between Johannesburg and elsewhere, and non Residents.

Master Tiger

The consultation and health assessment last an hour. We assess flexibility, cardio-respiratory fitness, strength, endurance, and body fat to zero in on the unique musculature of each client, isolating differences between right and left sides of the body, different parts of each muscle, and the two major muscle fiber types (those for strength, and those for endurance), in order to design a workout tailored to each member’s genetic aptitude, level of fitness, health conditions, and goals. Members are welcomed to book an hour to use the gym anytime in an available slot in addition to their personal training sessions.

Your personal trainer Aubrey approaches fitness scientifically, he graduated in coaching science with merit, is a former boxer, rugby player, and holds senior black belts in Karate.  “You can’t fail,” Aubrey likes to say. “We’re just gathering data to design the best possible workout experience for you”

Abs

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 individualized approach to assess, motivate, educate, and train clients. We design safe, effective, fun exercise solutions for in-person and online personal training clients.

Our ‘Fit for Life’, health first approach helps us to help you reach your goals safely and effectively through health and fitness assessment, best in class 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.

 

Lacto – Vegetarian Diet For Weight Loss

Indian cuisine is known for its vibrant spices, fresh herbs and wide variety of rich flavours. Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet.

The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat. However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes.

This article explains how to follow a healthy Indian diet that can promote weight loss. It includes suggestions about which foods to eat and avoid and a sample menu for one week.

A Healthy Traditional Indian Diet

Traditional plant-based Indian diets focus on fresh, whole ingredients — ideal foods to promote optimal health.

Why Eat a Plant-Based Indian Diet?

Plant-based diets have been associated with many health benefits, including a lower risk of heart disease, diabetes and certain cancers such as breast and colon cancer. Additionally, the Indian diet has been linked to a reduced risk of Alzheimer’s disease. Researchers believe this is due to the low consumption of meat and emphasis on vegetables and fruits. Following a healthy plant-based Indian diet may not only help decrease the risk of chronic disease, but it can also encourage weight loss.

What Food Groups Does It Include?

The Indian diet is rich in nutritious foods like grains, lentils, healthy fats, vegetables, dairy and fruits. The diets of most Indian people are heavily influenced by religion, particularly Hinduism. The Hindu religion teaches nonviolence and that all living things should be valued equally.

That’s why a lacto-vegetarian diet is encouraged, and eating meat, poultry, fish and eggs is discouraged. Lacto-vegetarians do, however, eat dairy products. A healthy lacto-vegetarian diet should focus on grains, lentils, dairy, vegetables, fruits and healthy fats like coconut oil.

Spices such as turmeric, fenugreek, coriander, ginger and cumin are at the forefront of traditional dishes, adding rich flavour and powerful nutritional benefits. Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, antibacterial and anticancer properties. A compound in turmeric called curcumin has been found to fight inflammation in the body, improve brain function and reduce risk factors of heart disease.

Summary

A healthy Indian diet focuses on lacto-vegetarian guidelines and emphasizes grains, lentils, vegetables, fruits, healthy fats, dairy and spices.

Healthy Foods to Eat

There are many delicious foods and beverages to choose from when following a lacto-vegetarian diet for weight loss.

What to Eat

Try incorporating the following ingredients into your daily meal plan:

  1. Vegetables – Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
  2. Fruits – Mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas
  3. Nuts and seeds – Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
  4. Legumes – Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas
  5. Roots and tubers – Potatoes, carrots, sweet potatoes, turnips, yams
  6. Whole grains – Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum
  7. Dairy – Cheese, yogurt, milk, kefir, ghee
  8. Herbs and spices – Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
  9. Healthy fats – Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
  10. Protein – Tofu, legumes, dairy, nuts and seeds

Meals and snacks should focus on fresh, whole foods flavoured with herbs and spices. Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fibre that can help you feel satisfied for a longer period after eating.

What to Drink?

An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss. Water, Sparkling water, Unsweetened tea including Darjeeling, Assam and Nilgiri teas

Summary

A healthy Indian diet should focus on fresh ingredients such as vegetables, fruits, tubers, legumes, whole grains, healthy fats and unsweetened beverages.

Unhealthy Foods to Avoid

Choosing foods and beverages that are highly processed, loaded with sugar or high in calories can sabotage your weight loss efforts. Not only are items like sweets, fried foods and soda not good for weight loss, they aren’t good for overall health. Eating too much processed food and products laden with sweeteners can increase the risk of chronic diseases. For example, drinking sugar-sweetened beverages like soft drinks, fruit punch and juices every day has been associated with increased risks of diabetes, obesity and heart disease. Consuming unhealthy foods can make it harder for you to lose fat and maintain a healthy weight.

For optimal health, minimize the following foods or avoid them altogether:

  1. Sweetened beverages – Soda, fruit juice, sweetened tea, sweet lassi, sports drinks
  2. High-sugar foods – Sweets, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits
  3. Sweeteners – Jaggery, sugar, honey, condensed milk
  4. Sweetened sauces – Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries
  5. High-fat foods – Fast food like McDonald’s, French fries, chips, fried foods, bhujia
  6. Refined grains – Products including white bread, white pasta, biscuits
  7. Trans fats – Margarine, Vanaspati, fast food, highly processed foods
  8. Refined oils – Canola oil, soybean oil, corn oil, grapeseed oil

It’s okay to enjoy an occasional treat, limiting the foods and beverages listed above is best for overall health.

Summary

Avoiding sweetened beverages, fast food, fried items and products high in added sugar can help you lose weight and get healthier.

A Healthy Indian Sample Menu for One Week

Below is a healthy one-week Indian sample menu that focuses on fresh, nutritious food. You can adjust it according to your calorie needs, dietary restrictions and food preferences.

Monday

  1. Breakfast – Sambar with brown rice idli
  2. Lunch – Whole-grain roti with mixed-vegetable curry
  3. Dinner – Tofu curry with mixed vegetables and a fresh spinach salad

Tuesday

  1. Breakfast – Chana dal pancakes with mixed vegetables and a glass of milk
  2. Lunch – Chickpea curry with brown rice
  3. Dinner – Khichdi with sprout salad

Wednesday

  1. Breakfast – Apple cinnamon porridge made with milk and topped with sliced almonds
  2. Lunch – Whole-grain roti with tofu and mixed vegetables
  3. Dinner – Palak paneer with brown rice and vegetables

Thursday

  1. Breakfast – Yogurt with sliced fruits and sunflower seeds
  2. Lunch: Whole-grain roti with vegetable subji
  3. Dinner – Chana masala with basmati rice and green salad

Friday

  1. Breakfast – Vegetable dalia and a glass of milk
  2. Lunch – Vegetable sambar with brown rice
  3. Dinner – Tofu curry with potato and mixed vegetables

Saturday

  1. Breakfast – Multigrain parathas with avocado and sliced papaya
  2. Lunch – Large salad with rajma curry and quinoa
  3. Dinner – Lentil pancakes with tofu tikka masala

Sunday

  1. Breakfast – Buckwheat porridge with sliced mango
  2. Lunch – Vegetable soup with whole-grain roti
  3. Dinner – Masala-baked tofu with vegetable curry

Drinking water, seltzer or unsweetened tea with and between meals will keep you hydrated without adding extra calories. Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein. This will keep you feeling full throughout the day and reduce the chances of you overeating.

Summary

A healthy lacto-vegetarian meal plan should be rich in vegetables, fruits, vegetarian protein sources and healthy fats.

Healthy Snack Options

Replacing high-calorie, sugary snacks with healthier options can promote weight loss and help keep you on track towards your weight loss goals. Like meals, nutritious snacks should revolve around w, whole ingredients.

Here are some weight loss friendly snack ideas:

  1. Small handful of nuts
  2. Sliced fruit with unsweetened yogurt
  3. Vegetable chaat
  4. Sprout salad
  5. Roasted pumpkin seeds
  6. Sliced fruit with nuts or nut butter
  7. Roasted chickpeas (channa)
  8. Hummus with vegetables
  9. Bean salad
  10. Salted popcorn
  11. Unsweetened kefir
  12. Homemade trail mix
  13. Fennel seeds
  14. Fresh fruit with cheese
  15. Broth-based vegetable soup

If you are craving a sweet snack to have with evening tea, swapping out your usual dessert for fresh, sliced fruit might do the trick. For another healthy dessert option, top unsweetened yogurt with cooked fruit and crunchy nuts for a satisfying combination.

Summary

When choosing a snack, pick a nutritious option that is low in sugar and high in nutrients. Vegetables, fruit, cheese, nuts, seeds and unsweetened yogurt all make excellent snack choices.

Smart Ways to Lose Weight

Aside from focusing on fresh, whole foods, there are other lifestyle changes that can help you lose weight. What’s more, adopting the following healthy habits can help you maintain a healthy weight over your lifetime.

Increase Activity

To create a calorie deficit that will help you lose weight, it’s critical to increase the amount of activity in your day. Find an activity that you enjoy, whether it be a sport or working out at the gym. Even if you don’t exercise formally, try increasing the number of steps you take every day. It’s a simple way to burn more calories and get fit. To lose weight, aim for a goal of 10,000 steps per day and work up to that goal over time.

Practice Mindful Eating. Many people eat on the run or consume meals while they’re distracted. Instead, make a point to focus on your meals and pay attention to feelings of hunger and fullness. It’s a great way to get more in tune with your body. Eating more slowly can also promote weight loss by increasing feelings of fullness and decreasing hunger. Another useful habit to control your food intake is to avoid eating in front of the television or while surfing the web.

Make Smart Choices

Eating healthy can be a challenge, so set goals ahead of time and stick to them. This can help you maintain your plan, even when you are feeling tempted to make an unhealthy food choice, such as when you’re socializing with friends or family. Reminding yourself why you want to get healthier in the first place can make you feel empowered and lead you to make smarter food and lifestyle decisions.

Summary

Being more active, practicing mindful eating and reminding yourself of your health and wellness goals are excellent tools that can help you stay on track.

A Weight Loss Friendly Shopping List

Having ingredients on hand to prepare nutritious meals and snacks at home is vital for weight loss. Stock your refrigerator and pantry with healthy foods. It will motivate you to test out your cooking skills and try new recipes. Research shows that people who cook more meals at home are more likely to have better overall diet quality, a healthier weight and less body fat than those who eat meals at home infrequently.

Here are some healthy items to add to your shopping list:

  1. Vegetables – Greens, cauliflower, herbs, carrots, peppers, garlic, eggplant
  2. Fruits – Apples, strawberries, mango, papaya, banana, grapes
  3. Frozen produce – Mixed vegetables and frozen fruits
  4. Grains – Oats, millet, quinoa, whole-grain breads, brown rice
  5. Legumes – Lentils, pulses, beans
  6. Nuts – Almonds, pistachios, cashews
  7. Seeds – Sunflower seeds, pumpkin seeds, lotus seeds
  8. Dairy – Milk, unsweetened yogurt, unsweetened kefir, cheeses, curd
  9. Condiments – Sea salt, pepper, turmeric, ginger, paprika, cinnamon
  10. Starchy vegetables – Potatoes, sweet potatoes, parsnip, pumpkin, corn
  11. Proteins – Tofu, dairy products, legumes, hummus
  12. Healthy fats – Olive oil, unsweetened coconut, coconut oil, ghee, sesame oil, avocado, peanut butter
  13. Beverages – Green tea, coffee, sparkling water, Darjeeling tea

Focus on filling your cart with fresh foods. These are usually stocked around the perimeter of the grocery store. The shelves in the middle of the grocery store typically house packaged and processed foods, which you should keep to a minimum in your diet. Buy grains, nuts and seeds in bulk to save money and stock up on staple items you use regularly. Steer clear of tempting foods by making a grocery list and purchasing only the items you jotted down ahead of time.

Summary

Cooking more meals at home will allow you to save money and experiment in the kitchen. It may even help you lose weight. To start, create a grocery shopping list filled with fresh, nutritious items.

The Bottom Line

Following a lacto-vegetarian Indian diet is a great way to lose weight. It will help you cut back on sugary foods and beverages, eat more vegetables and increase your protein intake. Regular exercise to your regimen to boost your health and weight loss even more. Incorporating even one or two of the foods or lifestyle changes listed above into your routine can help you get healthier and happier.

Tiger Athletic Fitness & Conditioning is a modern, private, appointment only strength & conditioning gym in the heart of Sandton. We offer custom in person or online exercise programs with a personal trainer.

Together Changes Everything. Let’s Workout.