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.
30 days to stronger, firmer and leaner abs? Challenge yourself by joining Tiger Athletic head trainer Aubrey in our 30-Day Tiger Abs Challenge to build a stronger core and leaner abs.
Localized weight gain solely in your midsection 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.
Our modern lifestyle of sitting all day in traffic and at
work often leaves us feeling (and looking) fat, tired and with backpain.
Achieving a leaner more functional torso goes a long way to easing the back
pain and feeling amazing again. Along with the workout calendar at the end of
this article and as a Tiger Athletic first, every few days we’ll post a no
equipment, 10-minute core and abs workout video you can follow along pretty
much anywhere.
Join our 30 day Tiger Abs Challenge starting Saturday, February 01, 2020, by following the workout calendar at the bottom of this article and engaging with your personal trainer Aubrey and our close-knit fitness community on the Tiger Athletic Challenge Group on Facebook. and we’ll get you a leaner, stronger, tighter midsection and to that elusive 2-minute plank benchmark. Even if just getting to a 20 second plank seems an insurmountable obstacle at present, we’ll get you there with a lot of planking practice and targeted core exercises to improve core strength for men and women alike.
We’re starting on Saturday, January 01, 2020, however, you can start the challenge at any time you feel you need professional help to improve your core strength and the aesthetic look of your abs. At the end of this article, we’ve created the 30-day Tiger abs calendar with a training program for you to follow every day of the challenge.
You’ll do four different ab exercises on most days, the plank
(of course), the boat pose, Jack Knives (Aubrey’s personal favourite) and cross
crunches for a set time or number of reps. For example, on the first day,
you’ll do a 20-second plank, 20-second Boat pose, 20 Jack Knives and 20 Cross
Crunches. For the Jack Knives and Cross Crunches, the set number applies on the
left side as it does on the right, i.e. 20 reps mean 20 left hand to right leg
and vice versa.
On some days our head trainer Aubrey will demonstrate a 10
minute ab workout video to add to your training routine and on every seventh
day, you’ll have an active rest day to focus on a low intensity workout like setting
a new personal best on your 10 000 Step A Day Challenge, yoga or swimming.
How To Join The Challenge
Join our Tiger Athletic Challenge Group on Facebook to get daily encouragement and motivation, as well as answers to any questions about the challenge you may have.
Share the challenge calendar below with your friends on Pinterest, Facebook and Twitter. You can also print it out and keep it somewhere you’ll see it every day or save it to your phone so it’s always handy.
Follow along with the challenge each day and share your progress in the Tiger Athletic Challenge Group . We’re rooting for you!
30 Day Solid Abs Challenge Calendar
1
20 Sec Plank 20 Sec Boat 20 Jack Knives 20 Cross Crunches (10 Each Way)
2
25 Sec Plank 25 Sec Boat 24 Jack Knives 24 Cross Crunches (12 Each Way)
3
Tiger Athletic Dynamic Abs 10-minute Video
4
30 Sec Plank 30 Sec Boat 28 Jack Knives 28 Cross Crunches (14 Each Way)
5
35 Sec Plank 35 Sec Boat 32 Jack Knives 32 Cross Crunches (16 Each Way)
6
40 Sec Plank 40 Sec Boat 36 Jack Knives 36 Cross Crunches (18 Each Way)
7
Rest Day
8
45 Sec Plank 45 Sec Boat 40 Jack Knives 40 Cross Crunches (20 Each Way)
9
50 Sec Plank 50 Sec Boat 44 Jack Knives 44 Cross Crunches (22 Each Way)
10
Tiger Athletic Dynamic Abs 10-minute Video
11
50 Sec Plank 50 Sec Boat 48 Jack Knives 48 Cross Crunches (24 Each Way)
12
55 Sec Plank 55 Sec Boat 48 Jack Knives 48 Cross Crunches (28 Each Way)
13
Tiger Athletic 10 Minute Tabata Video
14
Rest Day
15
60 Sec Plank 60 Sec Boat 52 Jack Knives 52 Cross Crunches (26 Each Way)
16
65 Sec Plank 65 Sec Boat 56 Jack Knives 56 Cross Crunches (28 Each Way)
17
Tiger Athletic Dynamic Abs 10-minute Video
18
70 Sec Plank 70 Sec Boat 60 Jack Knives 60 Cross Crunches (30 Each Way)
19
80 Sec Plank 80 Sec Boat 64 Jack Knives 64 Cross Crunches (32 Each Way)
20
Tiger Athletic 10 Minute Tabata Video
21
Rest Day
22
90 Sec Plank 90 Sec Boat 68 Jack Knives 68 Cross Crunches (34 Each Way)
23
100 Sec Plank 100 Sec Boat 72 Jack Knives 72 Cross Crunches (36 Each Way)
24
Tiger Athletic Dynamic Abs 10-minute Video
25
105 Sec Plank 105 Sec Boat 76 Jack Knives 76 Cross Crunches (38 Each Way)
26
110 Sec Plank 110 Sec Boat 80 Jack Knives 80 Cross Crunches (40 Each Way)
27
Tiger Athletic Dynamic Abs 10-minute Video
28
Rest Day
29
115 Sec Plank 115 Sec Boat 84 Jack Knives 84 Cross Crunches (42 Each Way)
30
120 Sec Plank 120 Sec Boat 88 Jack Knives 88 Cross Crunches (44 Each Way)
Tiger Athletic is a modern, private, appointment only gym with a personal trainer for each session. Revolutionize your present workout regime or find a new way to sweat with us. Book a trial session, let’s chat about your health.
We all have an image in our hearts and minds of what our best body looks like… If only I could afford the best trainer, gym or nutrition advice. Well, guess what? You can stop dreaming, because you can. Tiger Athletic now offers an authentic workout experience for those who want to learn how to achieve that vision with Street Workout, simply the best boot camp group workout there is. Work with Tiger himself and achieve results from a world class fighter and coach who understands the science and art of fitness.
Join our close-knit fitness community and get the best
fitness instruction, nutritional counselling and motivational training packed
with fun, energizing outdoor workouts in Sandton’s most secure and stunning
office park. No worrying about personal safety or the safety of your car and
belongings while you sweat.
Our mission is to inspire and motivate you to get to your
best fitness, by training for 1-hour Monday to Friday in the morning or evening
or both! Evening sessions run Monday to Friday from 17:20 to 18:20hrs and are
full body workouts that constantly evolve so you keep developing and don’t get
bored. Morning workouts are run on Tuesday and Thursday from 6 am to 7 am with
Tuesdays focusing on core and upper body and Thursday focusing on core and
lower body.
Each bootcamp starts at the beginning of each month and runs
for the duration of that month – you will feel like a champion through our
best-in-class group fitness experience at only R400 per month for as many
morning or evening sessions as you can attend in any given month.
We have no joining or cancellation fees and you can train on a month to month basis with pay as you go. Sessions are always motivational, safe, different and fun! Whether you are a beginner, an enthusiastic weekend warrior or a competitive professional, we will make you look and feel like the best version of yourself.
All you need to bring is a mat, small weights (2 or 3kg), a water bottle and wear comfortable, layered clothing. If you don’t have these, you can always order these and bottled water from Tiger Athletic when you register to work out.
Register by the 28th of each month and you and your partner
or your bestie can come along for the first month’s camp!
Tiger Athletic is a modern, private, appointment only gym
with personal trainers for every session. Revolutionize your present workout
regime or find a new way to sweat with us. We have you and your pocket covered
to tone and shape your body to new levels of excellence.
Everyone wants fast results when they start a weightloss exercise program, however faster isn’t always sustainable or better for your body type. According to the National Heart, Lung and Blood Intitute of America, your ideal aim should be to lose between half and one kilogram of fat each week.
Walking at a pace of 5.6 kilometers per hour for 30 minutes, a 70 kilogram person can burn about 149 calories, or 298 calories in one hour. Over the course of 60 days this is 17,880 calories, or just over 2.2 kilograms. You are going to have to increase that intensity, and make dietary changes, to lose 9 kilograms in two months.
Step 1
Protect your feet and joints from discouraging discomfort that will literally stop you from staying commited to your walks by wearing shoes that are comfortable to walk in. Also, keep your body in the game by wearing workout clothes made of fabric that allows air to move around your body so your sweat can keep you cool as it evaporates from your body.
Step 2
Starting with a moderate pace for the first 5 minutes allows your body to warm up and get ready for more intense activity. This ‘moderate’ pace is based on your individual ability and fitness level and isn’t the same for everybody, so listen to YOUR body, don’t compete with anybody.
Step 3
Using your arms for momentum, bend the elbows and swing back and forth so that you can take longer, faster strides. Whether you are walking outside or on a treadmill, push yourself until you are walking at a brisk pace.
Step 4
Keep up your brisk, challenging pace for 50 minutes after your initial 5 minute warm up, then slow down. The last five minutes of your workout is a cool-down, your body is like an engine it is designed to perform but can also overheat. As the word itself says, the cooldown gradually cools, or calms down the cardiovascular system and allows your body to return to its regular state after a training session. This involves bringing the heart and respiratory rate, body temperature and metabolism back to their normal levels.
This is a very important part of your workout because, by not allowing the body to properly cool down and return to it’s normal state after a workout, we risk damaging the cardiovascular and musculoskeletal system. This not only increases the likelihood of stiffness in the days that follow, but blood pooling can also occur. If you suddenly stop moving after vigorous exercise, the blood that was being pumped throughout your body during training can pool in your legs and feet, which can lead to dizziness and potentially fainting.
Step 5
According to the American College of Sports Medicine, keep all walks a minimum of 60 minutes. Perform them five to seven days per week for weight loss. Stretch after you’re done walking to maintain flexibility and help prevent muscle soreness.
Let’s Get Moving!
Keep challenging your body by changing your route or adding more rigorous settings to your treadmill workouts. Try adding steep roads or more challenging incline settings on your treadmill to burn more calories during your walks. You can walk your dog or push kids in a pram outside to help burn more calories during your walk too.
Try adding high-intensity interval training during your walk by alternating one minute of brisk walking with 30 to 60 seconds of speed walking, just below a jogging pace to burn more calories. To reduce your weight-loss goal, reduce your caloric intake by 10 to 20 percent, and focus on whole grains, lean proteins and fresh fruits and veggies.
Try to be more active throughout the day with cleaning after yourself, using the stairs whenever possible, parking farther from your office or destination or even playing outside with your kids, a pet or a friend.
Keeping it real…
Having unrealistic expectations is a sure way to demotivate yourself and self sabotage. It is possible to lose 9 kilograms in two months, but it may take longer. Talk to your doctor or healthcare provider before beginning any new exercise program.
Don’t put undue strain on your shoulder or hip joints by holding hand weights, dumbbells or strapping on ankle weights to increase intensity. Also don’t get overzealous and abruptly start exercising all day everyday, in all likelihood your next stop will be the emergency room at your local hospital or even death!
Share your progress, achievements, challenges and questions on the Tiger Athletic Challenge Group We want to hear about how far you walked, where you went and what you felt like. Did you discover an ability or inner strength you thought you had lost or didn’t have? or simply reconnect with or inspire a friend or loved one to take some time and just take a walk with you? Tell us!
Tiger Athletic is a private, appointment only gym. Whether you’re looking to diversify your workout regime or find a new way to sweat, we have you covered to tone, shape, or maintain your already enviable frame in Sandton’s most progressive and exclusive gym.
Start your journey to a healthier, stronger you today by claiming your complimentary fitness, nutrition and lifestyle evaluation.
Just how active can you get? Our goal this week is to try and set a new personal best, everyday! We all have responsibilities…,families, work, life to attend to…..TRY!!! It’s absoutely incredible that you are now in week 4 of the 10000 step a day challenge. You probably haven’t thought about this but by now you have walked in the neighborhood of 210 000 steps.
So How Far Have You Walked?
10 000 steps equate to about 7.6 kilometers or an hour and 40 minutes walking, depending on your stride length and walking speed. By now, if you’ve walked 10 000 steps per day you’ve covered about 160km! What’s 160km from you?
How to Join the Challenge
Measure your daily steps, using a fitness tracker, a smartwatch or your smartphone.
Join the challenge on the Tiger Athletic Challenge Group. We’ll be posting lots of helpful info and tips, answering all your questions and connecting you to other members of the community who are joining you for the challenge.
Post your progress to the group. Keep the rest of the community updated with your daily walking by posting screenshots of your step-counting app or photos of your fitness tracker or what you saw on your daily walk. Maybe you walked through the park at lunch or took a hike over the weekend. We want to see it!
How High Have You Climbed?
What about if you turned those walking steps into climbing steps? How do your daily steps compare to some of the world’s tallest staircases and buildings?
The longest staircase in the Guinness World Records can be found going up Niesen Mountain in Switzerland with 11 674 steps.
Burj Khalifa is the current tallest building in the world and has 2 909 steps to get to the 160th floor. Visitors aren’t allowed to use the stairs, so every time you walk 3 000 steps you’ve reached the top!
The annual race up the 1 860 steps to the top of the Empire State seems daunting until you realize that you have been walking 10 000 steps per day!
Realistically though, walking steps and climbing stairs isn’t exactly a one-to-one comparison, but you get the idea. If they were, however, how many times in a day could you climb the Burj Khalifa given your average step count?
How Many Calories Have You Burned?
Too far fetched to imagine? Here are some points a little more applicable to your daily life, calories burned! A lot of variables, of course, come into play, but the American Council on Exercise (ACE) estimates that the average person burns 3,500 calories per week walking 10,000 steps a day, even simpler, 500 calories a day
The brisker you walk or as we like to say, the more you turn up the intensity, the more calories you burn. If instead of focusing on shorter stints around your home or office, start trying to take more brisk walks around the block or up and down your street. Depending on your weight, walking 10,000 steps burns between 250 and 600 calories
Be The Best You
Dare yourself to add an additional half an hour walking to your daily routine, commit to a weekend hike or simply discover your neighborhood. It’s impossible to walk all day every day so pick one day, maybe the last day of this challenge and go for your all-time best daily step count record.
Then share it on the Tiger Athletic Challenge Group We want to hear about how far you walked, where you went and what you felt like. Did you discover another stunning hiking trail in beautiful South Africa? or A fun farmers market to stroll through on the weekend? Tell us!
Tiger Athletic is a private, appointment only gym. Whether you’re looking to diversify your workout regime or find a new way to sweat, we have you covered to tone, shape, or maintain your already enviable frame in Sandton’s most progressive and exclusive gym.
Wow! Its week 3 already and you are going from strength to strength. In week 1, you established a baseline, In week 2 you got creative with your steps and upped the ante. Let’s add some excitement and maybe a little friendly competition, this week it’s time to get your friends, co-workers, family members, neighbors – EVERYONE – involved.
How to Join the Challenge
Measure your daily steps, using a fitness tracker, a smartwatch or your smartphone.
Join the challenge on the Tiger Athletic Challenge Group. We’ll be posting lots of helpful info and tips, answering all your questions and connecting you to other members of the community who are joining you for the challenge.
Post your progress to the group. Keep the rest of the community updated with your daily walking by posting screenshots of your step-counting app or photos of your fitness tracker or what you saw on your daily walk. Maybe you walked through the park at lunch or took a hike over the weekend. We want to see it!
Can Friends Help You Reach Your Goals?
The benefits of teaming up as accountability partners to get moving are a no brainer to work out, you’ll be more likely to stick with it until the end if someone you know I doing it as well.
People who have fit and active friends were more likely to be fit and active themselves as published in a study in Nature Communications in 2017. This backs up another study from 2010 in the Journal of Social Sciences that stated that people mimic the exercise habits of those around them and a 2016 study in the journal Obesity, that said obese participants lost more weight if they spent time around their fit friends.
Fit friends help motivate us to get started, they also help us stay the course and complete whatever program we’re on. According to a 1999 study published in the Journal of Consulting and Clinical Psychology, 95 percent of participants who started a weight-loss program with friends completed the program, while only 76 percent of those who participated alone finished. Additionally, the group with friends was 42 percent more likely to maintain their weight loss at the conclusion.
Healthy friends keep us accountable, motivate us to keep going, model healthy behaviors, provide friendly competition and make us happier throughout the process! This week your mission is to get 1 person to join your journey.
Tiger Athletic Fitness & Conditioning is a private, appointment only gym in the heart of Sandton. We use an individualized approach to assess, motivate, coach and educate you regards your fitness and health needs.
Welcome to week 2 and congratulations for making it through week 1!!! I hope you are feeling energized and pumped to work just a little bit harder this week. If you haven’t hit the 10 000 steps per day mark yet that’s perfectly fine, there are plenty of people gearing towards the same goal.
How to Join the Challenge
Measure your daily steps, using a fitness tracker, a smartwatch or your smartphone.
Join the challenge on the Tiger Athletic Challenge Group. We’ll be posting lots of helpful info and tips, answering all your questions and connecting you to other members of the community who are joining you for the challenge.
Post your progress to the group. Keep the rest of the community updated with your daily walking by posting screenshots of your step-counting app or photos of your fitness tracker or what you saw on your daily walk. Maybe you walked through the park at lunch or took a hike over the weekend. We want to see it!
Keep posting your daily tally on the Tiger Athletic Challenge Group and get encouraged by what other people are doing. Now that you have established a baseline and know how much you walk in a day, here are a couple of fun and creative ways to get you moving more.
Pace around your home while you brush your teeth.
Walk around the kitchen while coffee brews or the microwave is on.
Park the car at the other end of the parking lot from work or the store.
If there are two bathrooms at work or wherever you happen to spend the majority of your day, use the one that’s farther away or even one on a different floor so you have to take the stairs.
Take a walk on your lunch break, between meetings or errands.
If you have a phone call or meeting, take a walk while you do it.
Take your pet for a long walk or walk a friend’s dog.
If the shop is close enough, walk there!
Take your afternoon coffee break walking distance from your office.
Play tag or some other game that involves a lot of movement.
If possible take the stairs instead of the elevator or escalator.
Carry shopping bags from your car to the house one at a time.
Pace the room while the commercials are on.
Take the long way to the printer or water fountain.
Pick up litter around your office or neighborhood.
Pace when you’re waiting for an appointment.
Instead of sending an email, walk over to your co-worker’s desk.
Skip the drive-thru and dance around the kitchen while you cook.
Clean your home.
Do some work around the yard like mow the lawn or rake leaves.
Take an extra lap around the supermarket.
Seems silly but every step adds up, you’ll be surprised how quickly you can reach 10 000 steps. Basically, if you can walk somewhere, you should walk somewhere!
Tiger Athletic Fitness & Conditioning is a private, appointment only gym in the heart of Sandton. We use an individualized approach to assess, motivate, coach and educate you regards your fitness and health needs.
Don’t let me tell you about it, fill in the form below and get a complimentary workout with us, on us!
Welcome, you’ve made the commitment to getting and staying active through making tiny adjustments to your daily activity level, and I’m elated to help you change your life. For week 1 of the 10,000 steps challenge, get a baseline for how much you walk a day, and then challenge yourself to walk just a little bit more. 10 000 steps may seem unreachable or may seem like ‘easy work’, whatever your lifestyle you can benefit from this challenge.
If you’re leading a largely sedentary lifestyle, that’s okay, there is no time like now, focus on walking a little more each day and work your way up to 10,000. If you’re ahead of the curve, maintain your effort and try to add something new like some squats or situps to the routine to keep yourself challenged and engaged.
How to Join the Challenge
Measure your daily steps, using a fitness tracker, a smartwatch or your smartphone.
Join the challenge on the Tiger Athletic Challenge Group. We’ll be posting lots of helpful info and tips, answering all your questions and connecting you to other members of the community who are joining you for the challenge.
Post your progress to the group. Keep the rest of the community updated with your daily walking by posting screenshots of your step-counting app or photos of your fitness tracker or what you saw on your daily walk. Maybe you walked through the park at lunch or took a hike over the weekend. We want to see it!
Get the Most From the 10,000 Steps a Day Challenge
Establish a baseline. Check how many steps you’re currently taking a day on average. Save that number for the end of the challenge to track your progress.
Every couple of hours through the day, take a look at the number of steps you’ve already logged. Are you on track? If not, get moving! Set a reminder on your phone or be mindful to walk to the water station, around your office or building.
If you’re going to commit to the challenge, make sure you keep your tracker or phone charged and with you at all times.
Set smaller goals for yourself. Regardless of what your baseline number is, think about where you want to be at the end of this challenge. Do you want to finally hit 10,000, or do you want to be able to climb up the stairs without getting winded or finish that park run?
Why You Should Walk More
There really is no need to convince ourselves that we need to be more active, we know it. A walking challenge can help you improve or maintain your health, by starting or complementing your current efforts to be mindful of the vital role exercise plays in improving the quality of our lives. Here are some amazing benefits of walking more:
Decrease body weight, BMI, body fat percentage and girth.
Increase muscular endurance
Increase HDL (“good”) cholesterol
Reduce the risk of type 2 diabetes
Improve cardiovascular fitness
Reduce physical symptoms of anxiety associated with minor stress
Improve sleep quality
Exercise is associated with better cognitive performance
Tiger Athletic Fitness & Conditioning is a private, appointment only gym in the heart of Sandton. We use an individualized approach to assess, motivate, coach and educate you regards your fitness and health needs.
In shape, out of shape, haven’t trained for years or a complete beginner, our clients are trained as individuals by intensley trained trainers. Its always you, a training partner and your coach in our off peak fitness and weight loss classes run on the hour every hour between 9am and 4pm weekdays.
Our personal trainers are trained to cater for every spectrum of physical ability, we assess your genetic potential, present state of health and goals, then train you to realize your potential in modern, effective and fun 60 minute sessions. All you need is the right attitude and the desire to do your best. Leave the rest to us. Your success begins with your willingness to try.
Tiger Athletic is Sandton’s premier private gym. Sessions with our industry lading personal trainers are strictly by appointment, our signature fitness and weightloss program combine thorough sport science assessments, strength and conditioning and kickboxing in our state-of-the-art private gym.
Superior Instruction
Your personal trainer holds multiple black belts in karate, is a coaching science graduate with years of competitive and coaching experience and train hard every day to stay current with the latest and most effective developments in coaching science, nutrition and strength & conditioning programming.
We offer industry leading sport science assessment and instruction, you can expect unparalleled results. No matter what shape you’re in, our aim is to make sure you reach your goal while having so much fun that you won’t realize you’re getting the workout of your life…until you look in a mirror.
The ‘Total’ Workout
Fun, high-quality instruction makes learning easy, interesting and fun. You’ll be so engaged you won’t even notice that you’re burning 700 -1200 calories in every class.
Preferred Service Provider
As a private client you’ll be in great company. We train the hardest period. Tiger Athletic has been the training system of choice for many senior executives in Sandton’s top banks and law firms, law enforcement officials, professional athletes, educators, and fitness enthusiasts.
Results
Amazing fitness results, increased energy levels and constant improvement will keep you motivated and looking forward to each workout. You will gain endurance, muscle, and flexibility at the same time, every time. Plus, you get the added benefit of learning to move, kick and punch the right way, on bags and pads so you stay injury free and walk with extra confidence.
Practical Life Skills and Total Fitness
Increased self-discipline, focus, and confidence in everything you do. Muscular Development + Cardio Conditioning + Flexibility = Total Fitness.
Strength & Conditioning
Injury prevention is the most important reason to follow a strength and conditioning program. Our well-designed program will strengthen muscles, tendons, ligaments and joints, leading to fewer injuries in sport participation and life by addressing flexibility and strength deficits.
Every session targets every muscle in your body, helping you develop greater strength and muscular definition. Whatsoever your goal, you will get leaner, stronger and more flexible.
Cardio Conditioning
Through intense cardiovascular conditioning, punching, kicking, squatting, hinging, pushing, pulling and other primal movements you’ll expand the capacity of your heart and lungs while burning calories. The result, increased stamina to keep you energized all day.
Flexibility
In order to increase your range of motion, while protecting you from injury, we’ve incorporated stretching exercises to keep you feeling young and agile and active for life.
Practical Self Defence
We guarantee you will receive well-rounded, streetwise self-defence skills that work! To achieve this, we combine the greatest benefits of kickboxing and sports science with a highly educated approach in a state of the art strength and conditioning facility.
Kickboxing incorporates the most effective hand, knee, elbow, and foot techniques for an intense cardio workout. This method of defence enables you to protect yourself in stand-up confrontations before an attacker gets close enough to physically restrain you.
Key to Success
It’s easy to want to be in shape, it’s not so easy to find the motivation to go to a health club regularly, or the dedication to run on a treadmill or cycle after or during a long day, it’s not easy. Almost any workout done consistently will produce results, but not all workouts will give you the motivation to continuously train. In short, gym workouts are boring…so boring, in fact, that most people watch TV or stare at their smartphones to distract them from how slow the time goes by.
Tiger Athletic classes are motivating, exciting and fun. You’ll enjoy learning how to fight while training and getting into the best shape of your life. The combination of a fun workout, total body results and gaining the life-skill of self-defence is the ‘Total Workout’. This gives you three key reasons to take our classes. Finally, a fitness program you’ll be able to stick with and win!
Let’s Go!
Taking the first step is easy as contacting us below and starting is with a complimentary class on us!
Getting healthy and in shape doesn’t have to mean countless hours in the gym. As awesome as your in person or online workout with your Tiger Athletic 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? We’re kicking things off tomorrow and going for 4 weeks.
How to Join the Challenge
Measure your daily steps, using a fitness tracker, a smartwatch or your smartphone.
Join the challenge on the Tiger Athletic Challenge Group. We’ll be posting lots of helpful info and tips, answering all your questions and connecting you to other members of the community who are joining you for the challenge.
Post your progress to the group. Keep the rest of the community updated with your daily walking by posting screenshots of your step-counting app or photos of your fitness tracker or what you saw on your daily walk. Maybe you walked through the park at lunch or took a hike over the weekend. We want to see it!
Why 10,000 Steps a Day?
There’s no abracadabra regarding the number 10,000, it’s about what it represents, getting off your bum and walking around.
Originally, according to UC Davies Integrative Medicine, the number 10,000 came from a Japanese pedometer first marketed in the 1960s, called “manpo-kei,” which translates to 10 000-step meter. Since that time, however, research has confirmed the health benefits of us walking more. A 2000 study from the journal Hypertension Research showed that people who took 10,000 steps a day had lower blood pressure and a 2003 study published in Preventative Medicine found that it improved glucose tolerance.
Conversely, a 2009 study in an issue of the American Journal of Preventative Medicine found that people who only walked 5,000 steps were more likely to have poor cardiometabolic health, which can heighten the risk of diabetes, heart disease and/or stroke. This was further backed by a 2017 study from the International Journal of Obesity that found a link between more time spent sedentary and larger waist circumferences and increased risk for coronary heart disease.
How Does The Challenge Work?
The purpose simply stated is to get you moving! Every day is about being as active as possible, with a goal of walking at least 10,000 steps a day! You can track this with your wrist fitness tracker or through your smartphone. Then check out the Tiger Athletic Challenge Group for details on weekly challenges, fitness tips, products and news.
Week 1: Try Walking A Little Bit More
Welcome, you’ve made the commitment to getting and staying active through making tiny adjustments to your daily activity level, and I’m elated to help you change your life. For week 1 of the 10,000 steps challenge, get a baseline for how much you walk a day, and then challenge yourself to walk just a little bit more. 10 000 steps may seem unreachable or may seem like ‘easy work’, whatever your lifestyle you can benefit from this challenge.
If you’re leading a largely sedentary lifestyle, that’s okay, there is no time like now, focus on walking a little more each day and work your way up to 10,000. If you’re ahead of the curve, maintain your effort and try to add something new like some squats or situps to the routine to keep yourself challenged and engaged.
Get the Most From the 10,000 Steps a Day Challenge
Establish a baseline. Check how many steps you’re currently taking a day on average. Save that number for the end of the challenge to track your progress.
Every couple of hours through the day, take a look at the number of steps you’ve already logged. Are you on track? If not, get moving! Set a reminder on your phone or be mindful to walk to the water station, around your office or building.
If you’re going to commit to the challenge, make sure you keep your tracker or phone charged and with you at all times.
Set smaller goals for yourself. Regardless of what your baseline number is, think about where you want to be at the end of this challenge. Do you want to finally hit 10,000, or do you want to be able to climb up the stairs without getting winded or finish that park run?
Week 2: Get Creative To Log More Steps
Congratulations on making it through week 1 and welcome to week 2! I hope you are feeling energized and pumped to work just a little bit harder this week. If you haven’t hit the 10 000 steps per day mark yet that’s perfectly fine, there are plenty of people gearing towards the same goal. Keep posting your daily tally on the Tiger Athletic Challenge Group and get encouraged by what other people are doing. Now that you have established a baseline and know how much you walk in a day, here are a couple of fun and creative ways to get you moving more.
Pace around your home while you brush your teeth.
Walk around the kitchen while coffee brews or the microwave is on.
Park the car at the other end of the parking lot from work or the store.
If there are two bathrooms at work or wherever you happen to spend the majority of your day, use the one that’s farther away or even one on a different floor so you have to take the stairs.
Take a walk on your lunch break, between meetings or errands.
If you have a phone call or meeting, take a walk while you do it.
Take your pet for a long walk or walk a friend’s dog.
If the shop is close enough, walk there!
Take your afternoon coffee break walking distance from your office.
Play tag or some other game that involves a lot of movement.
If possible take the stairs instead of the elevator or escalator.
Carry shopping bags from your car to the house one at a time.
Pace the room while the commercials are on.
Take the long way to the printer or water fountain.
Pick up litter around your office or neighborhood.
Pace when you’re waiting for an appointment.
Instead of sending an email, walk over to your co-worker’s desk.
Skip the drive-thru and dance around the kitchen while you cook.
Clean your home.
Do some work around the yard like mow the lawn or rake leaves.
Take an extra lap around the supermarket.
Seems silly but every step adds up, you’ll be surprised how quickly you can reach 10 000 steps. Basically, if you can walk somewhere, you should walk somewhere!
Week 3: Involve Friends and Colleagues
Wow! Its week 3 already and you are going from strength to strength. In week 1, you established a baseline, In week 2 you got creative with your steps and upped the ante. Let’s add some excitement and maybe a little friendly competition, this week it’s time to get your friends, co-workers, family members, neighbors – EVERYONE – involved.
Can Friends Help You Reach Your Goals?
The benefits of teaming up as accountability partners to get moving are a no brainer to work out, you’ll be more likely to stick with it until the end if someone you know I doing it as well.
People who have fit and active friends were more likely to be fit and active themselves as published in a study in Nature Communications in 2017. This backs up another study from 2010 in the Journal of Social Sciences that stated that people mimic the exercise habits of those around them and a 2016 study in the journal Obesity, that said obese participants lost more weight if they spent time around their fit friends.
Fit friends help motivate us to get started, they also help us stay the course and complete whatever program we’re on. According to a 1999 study published in the Journal of Consulting and Clinical Psychology, 95 percent of participants who started a weight-loss program with friends completed the program, while only 76 percent of those who participated alone finished. Additionally, the group with friends was 42 percent more likely to maintain their weight loss at the conclusion.
Healthy friends keep us accountable, motivate us to keep going, model healthy behaviors, provide friendly competition and make us happier throughout the process! This week your mission is to get 1 person to join your journey.
Week 4: Turn It Up!!!
Just how active can you get? Our goal this week is to try and set a new personal best, everyday! We all have responsibilities…,families, work, life to attend to…..TRY!!! It’s absoutely incredible that you are now in week 4 of the 10000 step a day challenge. You probably haven’t thought about this but by now you have walked in the neighborhood of 210 000 steps.
So How Far Have You Walked?
10 000 steps equate to about 7.6 kilometers or an hour and 40 minutes walking, depending on your stride length and walking speed. By now, if you’ve walked 10 000 steps per day you’ve covered about 160km! Whats 160km from you?
How High Have You Climbed?
What about if you turned those walking steps into climbing steps? How do your daily steps compare to some of the world’s tallest staircases and buildings?
The longest staircase in the Guinness World Records can be found going up Niesen Mountain in Switzerland with 11 674 steps.
Burj Khalifa is the current tallest building in the world and has 2 909 steps to get to the 160th floor. Visitors aren’t allowed to use the stairs, so every time you walk 3 000 steps you’ve reached the top!
The annual race up the 1 860 steps to the top of the Empire State seems daunting until you realize that you have been walking 10 000 steps per day!
Realistically though, walking steps and climbing stairs isn’t exactly a one-to-one comparison, but you get the idea. If they were, however, how many times in a day could you climb the Burj Khalifa given your average step count?
How Many Calories Have You Burned?
Too far fetched to imagine? Here are some points a little more applicable to your daily life, calories burned! A lot of variables, of course, come into play, but the American Council on Exercise (ACE) estimates that the average person burns 3,500 calories per week walking 10,000 steps a day, even simpler, 500 calories a day
The brisker you walk or as we like to say, the more you turn up the intensity, the more calories you burn. If instead of focusing on shorter stints around your home or office, start trying to take more brisk walks around the block or up and down your street. Depending on your weight, walking 10,000 steps burns between 250 and 600 calories.
Be The Best You
Dare yourself to add an additional half an hour walking to your daily routine, commit to a weekend hike or simply discover your neighborhood. It’s impossible to walk all day every day so pick one day, maybe the last day of this challenge and go for your all-time best daily step count record.
Then share it on the Tiger Athletic Challenge Group We want to hear about how far you walked, where you went and what you felt like. Did you discover another stunning hiking trail in beautiful South Africa? or A fun farmers market to stroll through on the weekend? Tell us!
Tiger Athletic Fitness & Conditioning is a private, appointment only gym in the heart of Sandton. We use an individualized approach to assess, motivate, coach and educate you regards your fitness and health needs.
For most of Sandton’s residents, a trip to the gym means waiting on line for machines and sharing the humid, dank air with dozens of sweaty people. For those who don’t want to stand in line for machines, trainers or parking there is Tiger Athletic, no membership or cancellation fees rather an appointment only policy that entitles clients to buy sessions with an intensely trained trainer.
Our gym is designed for private training only. No distractions. No crowds. Generous space. Workouts are supervised, charted, studied, and supplemented with nutritional advice and referrals to Sandton’s medical elite should it be necessary. Clients enjoy private showers and dressing rooms in spaces reserved only for you before and after your appointment.
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.
Tiger Athletic is a one of a kind fitness facility. Black rubber floor, white walls, plate loaded machines, boxing bags and no-frills dressing rooms. Membership is capped at between 50 to 60, chiefly Sandton’s tycoons and captains of industry. Aspiring clients who don’t seem motivated are encouraged to train elsewhere. After all, if you’ve made it to Tiger Athletic, you are someone who’s used to reaching your goals, and then some. No one leaves Tiger Athletic without a purple face and a better body.
The gym tends to be sparsely populated, as members are only permitted to turn up for training when they have an appointment; the locker rooms never have more than two people in them, in separate spaces at that. Tiger Athletic’s training philosophy employs exercises that are designed to increase balance and stability, strength and conditioning and several plate loaded Powercore machines are double-sided—one lever for each arm—in order to achieve greater symmetry and strength balance.
Clients here are evaluated by a trainer, and referred if necessary, to a Sports Medical Doctor, Doctor of Chiropractic, Physiotherapist or Registered Dietician, after which individual programs are prescribed by Aubrey Ndisengei, a Coaching Science graduate and Black Belt who founded Tiger Athletic in 2010.
Basic membership is ZAR 3025 for 10 x 1-hour long fitness sessions with no joining or cancellation fees. Enjoy discounted off peak rates up to 50% when you train between 9am and 4pm, with the flexibility of online training or pre designed, custom sessions to go for the frequent traveller. We are committed to your fitness, your comfort and your state of mind
Our trainers are the pulse of Tiger Athletic. They are here to rouse, rally and educate an equally energetic, intelligent, discerning clientele. We hire and retain state of the art trainers, drawn from the most respected exercise science programs. They possess exhaustive practical knowledge and are dedicated to the potential of body and mind
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. Whether you’re looking to diversify your workout regime or find a new way to sweat, we have you covered to tone, shape, or maintain your already enviable frame in Sandton’s most progressive and exclusive gym.
“The universe doesn’t give you what you ask for with your thoughts – it gives you what you demand with your actions.”
― Steve Maraboli, Life, the Truth, and Being Free
How about, 8 weeks, you and your bestie, in a modern, private, appointment only gym with an intensley trained trainer chasing a simple goal, to get you into your favourite outfit again! It’s easy, sign up to lose 5kg with our 8-week Get Fit program, and you can bring your bestie to all your workouts!
If ditching the gym to have brunch with your best friend
makes you feel a tad bit guilty, cut yourself some slack and just bring them
along, on us! It turns out friendships
can impact our health just as much as working out and eating properly do. Research
proves, having an active and fulfilling social life is crucial to maintaining
physical health. Turns out, you can have the health benefit of your friendship
and working out, all at the same time!
In your teens, social isolation is equivalent to the effects
of getting no exercise says Kathleen Mullan Harris, a sociologist at the
University of North Carolina at Chapel Hill and the lack of social connections
in old age is equivalent to having diabetes, in terms of increasing
hypertension. Working out with your best friend is a sure way of staying active
and healthy for life.
In each of four studies tracking more than 20,000 teens into young adulthood, a survey on midlife and two surveys focusing on retirement and aging adults, the number and quality of an individual’s social life was compared with the four measures of physical health: BMI, inflammation, abdominal weight and blood pressure.
Researchers discovered a positive correlation between the number of social connections an individual had and his or her health. “With each additional social connection that you have, you get an added beneficial effect for your health,” Harris explained. “The more, the better.”This research validates previous research finding that individuals with active and thriving social lives can reduce the risk of mortality by 50 percent!
If you really want to lose the extra weight, eat better, get better quality of sleep, reduce stress and look good in your favourite clothes, try working out with your best friend. After all, working out with a companion has been scientifically proven to improve your exercise game and overall happiness!
Have you noticed a correlation between your health and the quality of your relationships? Do you make your social life and personal wellbeing a priority? Do you ever exercise with your friends?
Tiger Athletic is a private, appointment only gym. Whether you’re looking to diversify your workout regime or find a new way to sweat, we have you covered to tone, shape, or maintain your already enviable frame in Sandton’s most progressive and exclusive gym.
Together Changes Everything. Let’s workout.
Book your complimentary workout below, and yes….Bring Your Bestie 🙂
Having a strong, fit and healthy body can really help you in packing everything you need to into your day. This is especially true for mums and mums to be with all the lifting, carrying, pushing and pulling that comes with the job! Whatever your situation, needing to lose a little weight and “tighten” up, new mums, mums with young kids or pregnant we provide modified workouts that maximise conditioning benefits while minimising injury risk.
Our qualified trainer designs safe, fun and innovative aerobic endurance workouts for improved cardiovascular fitness, as well as resistance training for increased musculoskeletal fitness in one on one or small group sessions depending on your need…. train on your own with your trainer, with a workout partner or best friend or in a small group of four!
We recommend that when
embarking on a weight loss exercise program or post-natal exercise
program, you play it safe and get the “all clear” from your health care
provider before hiring our qualified personal trainer. A correctly designed
exercise program with proper coaching that corrects, motivates and assesses you
can help you feel stronger and more energised, lose ‘baby weight’, correct
stress incontinence, improve tummy separation (diastasis) and your belly’s
appearance, and improve your posture.
Perhaps you’re a mum with older children and still feeling
the impact of birth years on or just wanting to shed some weight, look and
feel younger and give yourself a new lease of life, whatever your situation, Tiger
Athletic personal training has the right mixture of qualifications and experience
as an athlete and coach to safely and effectively strengthen your body with a
simple, effective strength and conditioning program.
Tiger Athletic Fitness & Conditioning is as appointment
only, strength & conditioning gym offering custom, personal trainer led
fitness solutions in a modern, private facility in the heart of Sandton. Your
preparticipation health screening and goals are the foundation and corner stone
of the efficient, effective 50-minute workouts.
When pregnant, you may seek out exercise programs for several reasons. You may feel self-conscious about your changing body, be concerned about having a healthy baby, want to stay in shape during your pregnancy, want to be able to handle the rigors of labour and delivery, or need additional social interactions and support during this phase of your life.
If you were physically active pre-pregnancy, you may continue, with the appropriate medical advice participating in appropriately adjusted sessions of physical activity to maintain cardiovascular and muscular fitness during pregnancy and post-partum.
If you were previously sedentary, you may also benefit from
regular exercise during pregnancy although a program that is consistent with your
physical capabilities would involve additional support, motivation, and
professional guidance.
In all cases, being pregnant and wanting a personal trainer from Tiger Athletic, you will be required to consult with your health care provider before we can design or initiate you in an exercise program or modify your current exercise program.
Recommendations regards exercise during pregnancy relate to
three key concerns:
Insufficient oxygen or energy substrates to the foetus
Hyperthermia, induced foetal distress or birth
abnormalities
Increased uterine contractions
A well-designed fitness program with correct assessment,
doctor advice, additional support and motivation should pose a low risk for
these problems in uncomplicated pregnancies.
Benefits of Exercise During Pregnancy
Most pregnant women who follow their doctor recommendations
can attain maternal health and fitness benefits. The following are some of the
benefits for pregnant women who engage in exercise and follow their health care
providers recommendations in a properly designed prenatal exercise program.
(adapted from ACSM 2000, reference 4):
Improved cardiovascular and muscular fitness
Facilitated recovery from labor
Faster return to prepregnancy weight, strength
and flexibility levels
Reduced post-partum belly
Reduced back pain during pregnancy
Increased energy reserve
Fewer obstetric interventions
Shorter phase of active labor and less pain
Less weight gain
Enhanced maternal psychological wellbeing that
may reduce feelings of stress, anxiety and depression associated with being
pregnant
Increased likelihood of adopting permanent,
healthy lifestyle habits
Participation in an exercise program may also be
beneficial in the primary prevention of gestational diabetes. The effects of
regular exercise training on insulin secretion, insulin sensitivity and glucose
metabolism may improve glucose tolerance.
In the absence of either medical or obstetric complications,
exercise during pregnancy appears to be associated with many of the physical
and health benefits typically observed in non-pregnant women.
Exercise Guidelines
The following exercise guidelines from the American College
of Obstetrics and Gynaecologists apply to women who would like personal
training from Tiger Athletic and do not have additional risk factors for
adverse maternal or prenatal outcome. (Adapted from International Federation of
Gynaecology and Obstetrics 2002, reference 3):
30 to 45 minutes of moderate exercise up to 6
days per week
Avoid exercise in the supine position after the first
trimester
Exercise should not continue past point of fatigue
or reach exhaustion
Non-weight bearing exercise such as cycling, and
stretching are favoured for reducing injury risk and continuing the program
throughout pregnancy
Exercises that present potential for even mild
abdominal trauma are avoided, as well as activities that present a high risk
for loss of balance or falling are discontinued prior to the third trimester.
Large increases in body temperature are
minimised through adequate hydration, appropriate clothing and optimal
environmental surroundings during exercise.
The many physiologic and morphologic changes of pregnancy
persist 4 to 6 weeks post-partum, exercise programs should be resumed gradually
after giving birth.
Tiger Athletic Fitness & Conditioning is a modern, private, appointment only strength & conditioning gym in the heart of Sandton. Our custom exercise programs stem from personalised assessments, strength & conditioning, motivation and education.
There is no time like the present especially when it comes to gaining control over your health and lifestyle after an indulgant festive holiday. We’d like to make your fitness goals a reality in 2019. Become a new client and book 10 fitness sessions for January in December and get up to a 50% cash back to spend as you please!
Tiger Athletic is a private, appointment only strength and conditioning gym in the heart of Sandton. We offer a modern approach to fitness using exercise and nutrition programs based on your health assessment and goals.
We use our personal trainer and modern, state-of-the-art equipment, to provide you with a structured, action-oriented exercise and nutrition solution, improving fitness and appearance, reducing health risks and promoting healthy behavior through extraordinary 50 minute workouts that are simple, efficient and effective.
Our entire approach is designed around you as an individual, your unique physique, capabilities and goals. We assess, motivate, educate and coach you towards your personal goals in a professional and supportive environment.
Our assessment procedure and expert medical network ensure that you are looked after in the best possible way. Ensuring health first and lots of fun while you work towards your dream aesthetic.
Together changes everything. Let’s chat about your health?
Your law office is only as healthy as your team members. If you find merit in this statement, you may also find merit in implementing a wellness plan within your firm. The legal profession is notorious for its prevalence of poor physical and mental health. The unique pressures of the modern legal environment leaves lawyers significantly more likely to suffer from depression and anxiety than other professionals.
A successful wellness plan establishes resources to help your attorneys and staff members maintain optimal physical, mental, and emotional wellness. A successful wellness program requires a partner skilled in thoughtful development and execution. This short paper aids that process, providing some tips on implementing a wellness program within your law office.
Why?
The mental and physical health of your team members is vital long term, aiding increased periods of peak performanc. A strategically aligned plan directly impacts the success of your legal practice in numerous ways:
It takes time to build an effective team of skilled attorneys and reliable support staff. You put in the effort to attract them to the firm – why not put in the effort to keep them there? Wellness programs help bolster employee satisfaction by providing tools that employees find useful in their professional and personal lives. Health screenings empower employees to stay on top of their physical wellness. Custom personal training, nutrition programs and office exercise programs encourage physical activity. Flexible work schedules send the message that it’s okay for employees to take time for themselves. Each of these resources provides value that increases team member satisfaction and long-term productivity.
It’s not necessary to beat your employees over the head with demands for healthier living. We can help your firm to develop a ‘culture of wellness’. Data from our assessment designs modern lifestyle programs that become engrained in the fabric of the law office, where attorneys and staff members are consistently exposed to healthier options and opportunities. As stated in the Harvard Business Review article How to Design a Corporate Wellness Plan that Actually Works, “It is first and foremost about creating a way of life in the workplace that integrates a total health model into every aspect of business practice, from company policies to everyday work activities.”
Combine, a culture of wellness with satisfied employees and you get increased productivity. Healthy employees are happier at work and play, are more efficient and are more effective in their execution of targets. There is a large percentage reduction in illness related absenteeism and team members can think clearer and communicate better because they are not going through the day exhausted and feeling overwhelmed. We effectively implement employee wellness programs that directly result in more productive teams translating into higher profits for your firm.
How?
It’s more than just starting a weight loss program or offering an incentive to quit smoking. Our assessments provide data that highlights the areas for physiological development that would most contribute to peak mental and physical performance. A short, in depth health and lifestyle questionnaire achieves the first step. These assessments are essential for determining where your team members find challenges and concerns both in their professional and personal lives.
Data from assessments is used to create personalised wellness plans. Common issues among your team members are also identified, this data is used to create the inhouse component of the program.
Smoking Cessation
Strength & Conditioning
On-Site Exercise Solutions
Short-Term Health Challenges
Communication.
Team members need to know that you have implanted a wellness program and what it entails. The framework of the plan is laid out with the appropritae mix of short video and face to face engagement is laid out at greater lenghth via targeted email. The goal is to create a create a culture of wellness.
Opinions are split on the issue of incentives and milestones for employee participation in wellness plans. According to the Harvard Review article, financial incentives have not been proven effective for long-term behavioural changes.
In fact, they may even foster some resentment and ill-feelings among team members. Instead, use team-based incentives to build camaraderie and encourage support among employees like competitions where strategic teams work as a unit to meet specific health goals. These options are more effective for creating a community of support, which leads to long-term changes.
Personal SMART goals are next. Quartely screenings provide data that demonstrates the development of the perticipant. Quarterly surveys, evaluate their participant impressions. Our wellness plans are never static, each team and team situation are unique, so there is always room for change and enhancements.
Whether you are a mid-sized law firm, a small practice or inhouse department with only a few members, a wellness plan can be of great assistance to your employees and the firm. It takes a bit of effort, but the result is more than worth it.
Tiger Athletic Fitness & Conditioning is a modern, private, appointment only strength & conditioning gym in the heart of Sandton. Our custom exercise programs stem from personalised assessments, strength & conditioning, motivation and education.
You can’t readily see your back in the mirror however, NEVER skip back in your workouts. A sculpted back always looks however back exercises have a deeper impact, too, as a strong back keeps your posture pristine and facilitates a healthy spine.
Most folk love to work the ‘show’ muscles’. These “mirror” muscles are the ones you flex in your reflection to prove you’re looking good, usually, your chest, biceps, fronts of the shoulders, quads and abs. No part of your physique is more important than the other. You to develop your back muscles, particularly the latissimus dorsi, rhomboids and traps to provide symmetry between the front and back of your body. Whatever your end goal or vision for your physique, back training is critical.
Exercises that are often used to build the superficial muscles of the back are:
Lat Pulldowns
Rows
Pull-ups
Pull-overs
Rear Flys
Neglecting the muscles that you can’t see front on in the mirror, particularly your back muscles, has negative structural consequences for your body. A weak back doesn’t have the musculature to prevent rounded shoulders, causing upper back, neck and shoulder pain, also reflecting in poor posture that says weak, timid or lazy.
Lower back pain is however a result of weak muscles of the middle and lower back. You develop support for the spine and pelvis another pain/injury prone area by strengthening the deeper muscles of the back, particularly the erector spinae, multifidus and quadratus lumborum, making running your park run, pressing a weight for developing the rest of your body, moving furniture, carrying groceries or twisting to pick up a toddler or pet, easy injury and pain free tasks
These functional back exercises address these stabilizing muscles:
Back extension
Plank holds
Bird dogs
Cobra lifts
Muscular balance is developed by working the muscles of the back in conjunction with the muscles of the front of your body, apart from making you a fully functional human being you are less likely to develop muscle/strength imbalances that increase the likelihood of injury while performing primal functions, i.e. hinging, squatting, lunging, bending and twisting.
For example, while working hard at crunching exercises to develop the aesthetics, function and strength of your abdominal muscles, you set yourself up for lower back pain if you fail to do a commensurate amount of work on your back muscles. The muscles of your abs become tight and strong because of too many crunches, and pull on your low back, causing pain and possible injury to the discs.
Tiger Athletic Fitness & Conditioning is a private, appointment only strength & conditioning gym in the heart of Sandton. Our personal trainers are health and fitness professionals who use an individualised approach to assess, motivate, educate and train clients. We design safe, effective, fun exercise solutions for the individual who is accustomed to personalised attention and a modern approach.
Your initial interview’ or first session, is to assess client – trainer compatibility, discuss goals and a client – trainer agreement. This includes the preparticipation health appraisal, essentially a questioneer to identify known diseases and “red flag” positive risk factors associated with heart disease, assess lifestyle factors that may require special considerations, and identify individuals who may require medical referral before starting an exercise program.
Tiger Athletic’s health first approach helps you reach your goals safely and effectively through health and fitness assessment, personalised coaching, modern resistance and cardio equipment, calisthenics and boxing to provide a pragmatic, extraordinary 50-minute workout that is simple, efficient and effective.
Pre – emptive training (alternately preventive medicine, preventative healthcare/medicine, or prophylaxis) consists of measures taken for disease prevention, as opposed to disease treatment. Just as health comprises a variety of physical and mental states, so do disease and disability, which are affected by environmental factors, genetic predisposition, disease agents, and lifestyle choices. Health, disease, and disability are dynamic processes which begin before individuals realize they are affected.
Annually, millions of people die of preventable deaths. About half of all deaths are due to preventable behaviours and exposures. Leading causes included cardiovascular disease, chronic respiratory disease, unintentional injuries, diabetes, and certain infectious diseases. Millions die each year due to poor diet and a sedentary lifestyle.
According to estimates made by the World Health Organization (WHO), about 55 million people died worldwide in 2011, two thirds of this group from non-communicable diseases, including cancer, diabetes, and chronic cardiovascular and lung diseases. This is an increase from the year 2000, during which 60% of deaths were attributed to these diseases.
Pre – emptive fitness assessment and training are especially important given the worldwide rise in prevalence of chronic diseases and deaths from these diseases, thus screening and risk assessment is the spine that supports all Tiger Athletic personal training programs.
There are many methods for prevention of disease. It is recommended that adults and children aim to visit their doctor for regular check-ups, even if they feel healthy, to perform disease screening, identify risk factors for disease, discuss tips for a healthy and balanced lifestyle, stay up to date with immunizations and boosters, and maintain a good relationship with a healthcare provider.
Some common disease screenings include checking for hypertension (high blood pressure), hyperglycaemia (high blood sugar, a risk factor for diabetes mellitus), hypercholesterolemia (high blood cholesterol), screening for colon cancer, depression, HIV and other common types of sexually transmitted disease such as chlamydia, syphilis, and gonorrhoea, mammography (to screen for breast cancer), colorectal cancer screening, a Pap test (to check for cervical cancer), and screening for osteoporosis. Genetic testing can also be performed to screen for mutations that cause genetic disorders or predisposition to certain diseases such as breast or ovarian cancer.
The Tiger Athletic scope of practice involves the responsibility of interviewing potential clients to gather pertinent information regarding their personal health, lifestyle and exercise readiness. This is a vital mechanism instrumental in appraising health status and developing comprehensive programs of exercise to safely and effectively meet the participants individual objectives.
We are a health and fitness company whose modern approach is based on an individualised approach to assessments, motivation, education and coaching of clients for maximum health and aesthetic benefit. We use the client consultation and health appraisal process to design safe and effective exercise programs and provide you with the guidance to help you achieve your personal goals. Recognizing our area of expertise as strength and conditioning professionals we refer you to other health care professionals when appropriate.
The primary principle underlying the client consultation and health appraisal process is to screen participants for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopaedic diseases to optimise safety during exercise testing and participation. Assessing a client’s health status and stratifying risk is our basis for exercise program design and referral to healthcare professionals.
Obesity and being overweight is a major risk factor for a wide variety of conditions including cardiovascular diseases, hypertension, certain cancers, and type 2 diabetes. To prevent obesity, it is recommended that individuals adhere to a consistent exercise regimen as well as a nutritious and balanced diet.
A healthy individual should aim for acquiring 10% of their energy from proteins, 15-20% from fat, and over 50% from complex carbohydrates, while avoiding alcohol as well as foods high in fat, salt, and sugar. Sedentary adults should aim for at least half an hour of moderate-level daily physical activity and eventually increase to include at least 20 minutes of intense exercise, three times a week.
Preventive assessments and fitness training offer the safest most effective avenue to mitigate or side step potentially catastrophic medical events. The medical system in South Africa is geared largely toward curing acute symptoms of disease after the fact that they ‘arrive’ in the emergency room rather than screening for symptoms and initiating preventative measures. An ongoing epidemic within South African culture is the prevalence of obesity. Eating healthier and routinely exercising plays a huge role in reducing an individual’s risk for type 2 diabetes.
Tiger Athletic Fitness & Conditioning is a modern, appointment only, strength & conditioning gym in Sandton, offering custom, personal trainer led fitness solutions. Our workouts are based on your health screening and goals. This initial process is instrumental in screening participants for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopaedic diseases to optimise safety and benefit during exercise testing and participation.
Three and a half million South Africans (about 6% of the population) suffer from diabetes and there are many more who are undiagnosed. It is estimated that another five million South Africans have pre-diabetes, a condition where insulin resistance causes blood glucose levels to be higher than normal, but not high enough yet to be type 2 diabetes.
The highest prevalence of diabetes is among the Indian population in South Africa (11-13%) as this group has a strong genetic predisposition for diabetes. This is followed by 8-10% in the coloured community, 5-8% among blacks and 4% among whites. 90 to 95 percent of people with diabetes have type 2 diabetes. Diabetes is among the leading cause of kidney failure, limb amputation, and new-onset blindness in adults.
Tiger Athletic Personal Training offers benefits and results that dieting, and supplements alone just can’t give you. The exercise component of our programs boosts your metabolism and turns your body into a fat blasting furnace, while the benefits of our ‘smart nutrition’ go beyond weight management.
Good nutrition can help reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis. Our programs build muscle in the places you want and improves body shape to give you a firm, toned body, which when coupled with smart nutrition safely speeds up the weight loss and strength gain.
Our programs consist of strength & conditioning, healthy eating and portion control – eating the right food in the right quantities at the right times with a weekly weight loss target of half to one and a half kilograms. We keep track of your progress with monthly body fat percentage and girth measurements to show progress and motivate performance.
Tiger Athletic workout plans are based on your consultation and health appraisal, with a lot of variety and progressively harder sessions. Why? Not just to make you stronger and more fit, but to make sure you keep burning fat and toning muscle. When you do a workout repeatedly, it eventually gets easier, which means your body doesn’t have to work as hard and therefore burns fewer calories.
Our motto is “We train the hardest”, therefore each week the workouts evolve to a higher intensity, keeping your body interested and guessing by never doing the same workout twice.
Together changes everything. Let’s workout.
Hiring a certified personal trainer is a sure way to ensure that you get expert knowledge and attention to guide you to your personal wellness goals, identify and develop hidden strengths, address personal weaknesses and learn from past lifestyle behaviour through individualised assessments and custom fitness programs in a modern, private appointment only gym, Tiger Athletic personal training will help you shed the extra weight.
We offer a variety of exercise programs, customisable to overcome different hurdles that you commonly face that stop you from reaching your desired aesthetic, exercise solutions that help you derive real benefit from hiring a certified personal trainer who is invested in your success.
Personalised and in-depth assessments provide you the client, with information that simplifies SMART (specific, measurable, attainable, realistic, time based) goal setting and as a foundation for your trainer to design efficient and effective exercise programs by revealing a broader perspective of the client. The process and the data collected also assist in identifying potential areas of injury and reasonable starting points for recommended intensities and volumes of exercise based on desired goals and fitness outcomes.
Individualised assesssments help your Tiger Athletic trainer to bring the best possible tailormade fitness solution to our clients. Some of the key reasons for our indepth assessments:
A baseline for future comparisons of improvement or rate of progress.
Identification of strengths and weaknesses that may affect program emphasis on certain aspects.
Assistance in establishing appropriate intensities and volumes of exercise.
Clarification of short, medium and long-term goals.
Identification of areas of potential injury or contraindications prior to program initiation, which may lead to referral to a physician or other health care professionals; and
A record demonstrating prudent judgement and appropriate scope of practice in program design to further avert the risk of injury and ensure success.
At the very beginning, when tailoring our program for your best possible benefit, we take the most important first step with you, by figuring out what internal challenges you face in trying to lead a healthier more productive life. Our programs are flexible enough to include exercises that will be effective in helping you work through these issues by asking questions that identify the root of past failures.
Are conflicts between work and your lifestyle creating divisions that undermine motivation?
Do you need to get to know yourself better?
Do you focus on the end goal or success instead of being mindful of the process?
Does poor prioritisation of your goals in your everyday life hamper progress?
Can you take instruction and advice and apply it to everyday life?
Are you resistant to change? Does this affect your ability to move forward?
Does your moral require a regular boost?
Self-mastery has a multiplier effect on total life performance. An effective mind – body connection can help you achieve incredible results in all spheres of your life. An individual that fails to gel work, play and personal life into a team can cause unnecessary disruption, failed delivery and strategic failure across the board.
In modern life both business and personal, it is almost impossible to avoid being a member of a team. If you’re not on an official team at work, chances are you function within one in one way or another. So, it’s important for your personal and career development to isolate and develop your working strengths and weaknesses.
Strength & conditioning helps provide you with the physical, mental and emotional strength, stability, power, mobility, endurance and flexibility that you need to thrive as you navigate life. You use basic movement patterns like pushing, pulling, hinging, squatting, rotating, carrying and gait patterns (walking and running) every day. Strength & conditioning utilizes exercises that improve movement and thinking proficiency in these primary patterns to give you an edge and enhance your physical and mental performance, so you can achieve your goals in a team setting in the workplace, playing field and home!
Life is unpredictable and unstable. So why would you develop yourself using stable and predictable diets, workouts and self-help aids. No matter what your personal or business target is, audacious your fitness goals seem or how you perceive your physical ability, we treat variety and practical application as critical components of your training to keep you winning!
Tiger Athletic custom fitness solutions challenge the entire mind and body in every plane of motion to perform exercises that improve movement and cognitive skills on the field and in life. We are an appointment only, strength & conditioning gym offering custom, personal trainer led fitness solutions in a modern, private facility in the heart of Sandton. We offer simple, efficient, effective, personal wellness solutions.
Abdominal strength and endurance means much more than carving out your six pack, it means your body is more functional in your daily life, improved sports performance and better physical health. Your abs are part of your core, which includes your pelvic muscles, hips and the muscles that support the spine. Strong, able abs contribute to a healthy core, forming a powerful axis for your whole body.
If your abs are weak, it forces the back muscles to work harder to support your middle, your abdominals act as an anchor for muscles of the mid and lower back. Abdominal strength improves the endurance of the muscles of your back slowing down your rate of fatigue leaving you less vulnerable to strain or injury. Weak abdominals cause your tummy to protrude too far forward and altering your center of gravity, especially when you are overweight, stressing your back and resulting in lower back pain.
Strong abdominals support good posture by helping prop up your spine so it feels more natural to stand tall with your arms and legs in alignment conversely when the abdominals are weak, we slouch because we will be lacking the musculature to support proper alignment. With proper posture, you will look taller, leaner and feel more confident, lessening wear and tear on your spine and avoiding complications such as disc herniation.Primal actions, such as bending down to wash yourself in the shower or to pat your pet can be downright dangerous when you have a weak abdomen. Twisting in the car to reverse, lifting your laptop and even getting up and down out of a chair when your significant other enters the room requires the strength of your core. Injuries often occur during these mundane activities when your back has to bear more than its fair share of the work to complete such tasks.
Strong abdominal muscles fascilitate the stability for action that requires you to twist and rotate whether to catch a ball, swim, jump or run, skills that are sometimes the difference between victory and defeat while also providing the necessary support during recovery and healing from injury.
Abdominal strength and endurance means that you have the added physical capacity to outwork competition. Abdominal endurance helps you minimize wasteful movement from your arms, legs and hips, keeping you efficient and performing optimally when te competition is beginning to fatigue.
Balance is an everyday skill in ordinary life, whether you’re walking on an uneven surface, riding on a bumpy road or catching yourself when you trip, miss a step or slip. Strong abdominals help you avoid that fall that could potentially be a disastrous accident that fractures your hip or loses you key seconds in a timed activity.
Tiger Athletic is a modern, private, appointment only gym in the heart of Sandton. We use a personalised approach to assess, motivate, coach and educate you regards your health and fitness. Our personal trainer designs custom workout programs for you so that you can live life to the fullest.
Abdominal Strength & Endurance is a specialist everyday class we offer. Book your complimetary session, lets trim that waist and tummy!
Tiger Athletic 
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