Preadolescent Fitness

Preadolescent refers to a period before the development of secondary sex characteristics (e.g. pubic hair and reproductive organs) and corresponds roughly to the ages 6-11 in girls and 6-13 in boys.

Preadolescent youth should be encouraged to participate regularly in physical activities that promote cardiorespiratory and musculoskeletal health. Regular physical activity can improve aerobic fitness, muscle strength, bone mineral density, motor performance skills, body skills and psychosocial well-being.

Childhood obesity and overweight figures continue to increase and the physical activity levels of most preadolescent boys and girls are down. The percentage of overweight boys and girls has more than doubled during the past two decades, and many children who are overweight have one or more cardiovascular disease risk factors. Daily participation in physical activity/education classes continues to decline with the average child/teenager spending 3-4 hours per day using electronic media) e.g. television, gaming or computer).

The negative health consequences of childhood obesity and physical inactivity include hypertension and the appearance of atherosclerosis and type 2 “adult-onset” diabetes in children and teenagers. Since positive and negative behaviours established at a young age appear to track into adulthood, it is likely that inactive children will become inactive adults. The key is to value physical activity and help children develop healthy habits and behaviour patterns that persist into childhood.

At Tiger Athletic we model and support participation in developmentally appropriate fitness activities that are fun and supported by cultural norms, which have a powerful influence on a child’s health and activity habits. We offer well organised personal training sessions that give boys and girls the opportunity to experience the mere enjoyment of physical activity which will have long lasting effects on their health and well-being.

Our programs realise that youth have different compared to adults, hence adult exercise guidelines and training philosophies are not imposed on children. We provide developmentally appropriate physical activity programs for preadolescents that demonstrate our understanding of age specific needs and concerns.

While the absolute level of activity required to achieve and maintain fitness in youth has not been determined, the Children’s Lifetime Physical Activity (C-LPAM) is a child specific model that addresses the amount of physical activity necessary to produce health benefits associated with reduced morbidity and mortality.  This model highlights the minimum activity recommendations and optimal functioning standards for children and is thus the backbone of all Tiger Athletic youth fitness programs.

With our qualified instruction, enthusiastic leadership, and adherence to safety issues, children can safely enhance their fundamental movement abilities and be better prepared for successful and enjoyable participation in recreational activities and sport.

Tiger Athletic is a private, appointment only strength & conditioning gym in the heart of Sandton. We offer tailor made, goal oriented fitness programs based on an individualised approach to health and fitness assessment, motivation and goal setting, coaching science and client education.

You can start your journey to a healthier family by booking an initial consultation below. This first step, is a vital screening mechanism, instrumental in appraising health status and developing comprehensive programs of exercise to safely and effectively meet your goals.

Let’s chat about your family’s health!

Name(required)

Email(required)

Website

Comment(required)

Submit

Δ

 

 

 

Best Workouts! Best Benefit! Best Price!

Tiger Athletic Sandton personal training helps provide you with the strength, stability, power, mobility, endurance and flexibility that you need to thrive as you move through your life and sports.

Tiger Athletic Sandton is an upscale fitness facility that offers revolutionary, goal-specific strength & conditioning programs to train executives and discerning individuals.

We use state-of-the-art strength & conditioning equipment, methods and revolutionary circuits, providing an extraordinary workout that is simple, efficient and effective in 45 minutes. All this in the heart of Sandton!

There is a private shower/ change room facility, premium coffee, refreshments and bespoke media entertainment so you can pop in and workout and return to your everyday grind refreshed and refocused in under an hour!

Life is unpredictable and unstable. So why would you develop your training using stable and predictable routines and equipment? No matter your fitness goal or ability, treat variety and practical application as critical components of your training. You don’t live in a vacuum, so why would you train in one?

Tiger Athletic Sandton’s body specific programs challenge the entire body in every plane of motion with versatile, state-of-the art equipment to perform exercises that improve movement on the field or in life.

The program uses information about you garnered from a thorough physical and mental assessment, Powercore strength equipment and Assault Air Bikes as your primary training tools  along with modern training aids like resistance harnesses, training hurdles, speed cones and weighted balls while you hop, skip, jump, squat, lunge, twist and laugh your way to your ideal body!

Training packages start from as little as R 250 per session!

Name(required)

Email(required)

Website

Comment(required)

Submit

Δ

 

Calisthenic Bible

It is a widely held misconception that one needs to be a member of one of our expensive commercial gyms or have expensive gym equipment and supplements in order to lose weight, get stronger and live a more active, fulfilling life. Calisthenic Bible is our gift to you of physical literacy.

Getting women to unerstand their unique physiques and help them understand that they can get healthy using just their bodies, the physical environment and a little imagination is our passion at Tiger Athletic.

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

Calisthenics are exercises consisting of a variety of gross motor movements; often rhythmical and generally without equipment or apparatus (body-weight training), intended to increase physical strength, physical fitness, and flexibility, through movements such as pulling or pushing oneself up, bending, jumping, or swinging, using only one’s body weight for resistance; usually conducted in concert with stretches.

When performed dynamically and with variation, calisthenics provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility and coordination.

Sports teams and military units often perform leader-directed group calisthenics as a form of synchronized physical training (often including a customized “call and response” routine) to increase group cohesion and discipline. Calisthenics are also popular as a component of physical education in junior and senior schools the world over.

Introduction

Body weight exercises are strength training exercises that do not require any apparatus; the individual’s own weight provides the resistance for the movement. Movements such as the push-up, the pull-up, and the sit-up are some of the most common body weight exercises.

Advantages

1. Body weight exercises are the ideal for individuals interested in fitness but do not have access to or interest in using equipment. While some exercises may require some type of equipment, the majority of body weight exercises require none. For those exercises that do require equipment, common items found in the household are usually sufficient (such as a bath towel for towel curls), or substitutes can usually be improvised (for example, using a horizontal tree branch to perform pull ups). Body weight exercises benefit all age groups.
2. Most body weight exercises can be progressed or regressed, this progression/regression strategy allows people of all levels of fitness to participate. Some basic methods to increase or decrease the difficulty of a body weight exercise, without adding extra weight, are: changing the amount of leverage in an exercise (such as elevating the feet for a standard push-up, or performing the push-up with knees on the ground), performing the exercise on an unstable platform (such as performing push-ups on a basketball), modifying the range of motion in an exercise (such as squatting to a 45 degree angle rather than a 90 degree angle), incorporating unilateral movements as opposed to bilateral movements (such as performing a one-armed push-up), and adding isometric pauses during the exercise (such as holding for a few seconds at the bottom of a push-up).Gymnasts make extensive use of isometrics by doing much of their training with straight arms (such as iron crosses, levers, and planches). When compared to weight lifting, body weight exercises often require much more flexibility and balance.
3. Body weight exercises have a far lower risk of injury compared to using free weights and machines due to the absence of an external load that places strain on the muscles and joints. The lower risk of injury is only provided that the athlete/trainee is progressing through the correct progressions and not immediately skipping to strenuous movements that can place undue and possibly harmful stress on ligaments, tendons, and other tissues. Although falling on the head, chest, buttocks, and falling backwards can occur, these are far less harmful injuries than dropping a weight on a body part, or having a joint extended beyond its natural range of motion due to a weight being used incorrectly.
4. Body weight exercises also give the advantage of having minimal bulking and cutting requirements that are normally utilised in free weight and machines training. This is due to bulking bringing extra fat that decreases the performance of body weight exercises, thus body weight exercises not only remove the need for a bulking or cutting phase, but it can help a person retain a low body fat percentage all year round.
5. Body weight exercises also work several muscle groups at once, due to the lack of isolation and the need of a large majority of muscles to perform a movement properly. For example, in a push up, the body must form a rigid straight line, and the elbow joint must move from a straight angle to the smallest angle possible, and thus the core muscles, chest muscles, triceps, and legs are all involved in ensuring proper, strict form. 

Disadvantages

1. Body weight exercises use the individual’s own weight to provide the resistance for the movement, hence the weight being lifted is never greater than the weight of one’s own body. This can make it difficult to achieve a level of intensity that is near the individual’s one rep maximum, which is desirable for strength training.
2. Body weight exercises can be increased in intensity by including additional weights (such as wearing a weighted vest or holding a barbell, Kettle Bell, sand bell or plate during a sit up), but this deviates from the general premise that body weight exercises rely solely on the weight of the individual to provide resistance. However, difficulty can be added by changing the leverage, which places more emphasis on specific limbs and muscles, e.g. a one legged squat works a leg far stronger than a two legged squat, which not only requires strength but progressing to a one legged squat builds strength along the way. The same can be seen with one arm pushups, pull ups, and many other exercises. Difficulty can also be added by increasing volume, adding explosiveness to the movements, or slowing down the movement to increase time under tension.

Classes of Exercises

Body weight exercises are generally grouped into four rough classes:

1. Push, which requires the individual to use pushing movements to direct the body against gravity;
2. Pull, which requires the practitioner to use pulling to direct the body;
3. Core, which involves contracting movements of the abdominal and back muscles; and
4. Legs/Glutes, which involve movements of the legs and glutes to direct the individual’s body against gravity.

Push Exercises

Push body weight exercises use a resistive or static pushing motion to work various muscle groups. Most push exercises focus on the pectoral, shoulder, and triceps muscles, but other muscle groups such as the abdominal and back muscles are leveraged to maintain good form during the push exercise.

	Bridge Begin in a sit-up position with the hands positioned by the ears, palms down, fingers facing the legs. Push up with the arms and the back muscles until the body resembles a lowercase ‘n’. The spine must be convex and the limbs straight. Difficulty can be increased by entering the bridge from a standing position and bending backwards in a controlled manner into the bridge. Common variants Inverse Push Ups Muscle Groups Triceps Trapezius Deltoids Glutes Lower back
	4-Count Bodybuilder From a standing position, drop to a squat with hands on floor (count 1), thrusts the legs back to a push up position (count 2), returns the legs to the squat position (count 3) and then returns to standing position (count 4). a. The Burpee variation replaces count 4 with a plyometric squat jump before returning to the standing starting position. b. The military 8-Count Bodybuilder adds a full push up after count 2 (count 3 and 4), and opens and closes the legs while in push-up position (count 5 and 6). Common Variants Burpee 8-Count Bodybuilders Muscle Groups Legs Abdominals Shoulders
	Dips Begin with the hands placed on two solid surfaces at or around waist height. The knees are then bent to raise the feet from the ground, and the body is lowered as far as possible using the arms, then raised again. Muscle Groups Triceps Pectorals
	Seated Dip Begin with their feet on the floor, legs out straight, and hands placed on a supporting level surface between knee and waist height. Start with straight arms with the shoulders above the hands, the body is lowered until the arms are bent at a 90-degree angle. The body is then raised to the starting position. Difficulty may be decreased by moving the feet closer to the body. Difficulty may be increased by raising the feet onto a stable surface. a. The Hanging Dip or Parallel Dip variation requires an apparatus such as a dip bar or two parallel bars (or substitutes such as tree branches or two tables) and the legs are fully raised off the ground, with the individual’s body weight supported by the arms alone. Common Variants Hanging Dip Parallel Dip Muscle Groups Triceps Chest
	L-sit Sit with the body in an L-position, the upper body perpendicular to the ground and the legs out straight and parallel to the ground. The hands are placed beside the glutes. The hands and arms then push the entire body, including the legs, upwards off the ground with the legs remaining parallel to the ground. This exercise taxes the muscles through isometric tension. a. The V-Sit variation increases the difficulty by holding the legs higher, angled away from the ground, so the individual’s body forms a ‘V’ shape. Common Variants V-Sit Muscle Groups Obliques Rectus Abdominis Triceps Quadriceps (these are needed to maintain straightness in the legs) Pectorals
	Lunge Stand on flat surface, step forward with one leg and bend down until the front knee is bent at a 90-degree angle. The back knee bends to almost touch the ground. The front knee should not extend past the front toes in order to maintain good form. Return to the starting position by pushing back with the front leg and stepping back so both feet are together. a. Back Lunge variation is performed from the same position, however, step back with the leg until the front knee is bent at a 90-degree angle and the back knee is almost touching the ground. b. Iron Mikes variation, start out in the bottom position of the lunge, perform a plyometric jump and switch leg positions so the landing position is opposite to the starting position. c. Walking Lunges variation does not return the front leg to the starting position, step forward with the back leg to place the feet together. Common Variants Back Lunges Iron Mikes Walking Lunges Muscle Groups Thigh Buttocks Hamstrings
	Side Lunges Start with the feet positioned slightly apart and take a wide step to the side with the left foot, toes pointing slightly outward. As the left foot contacts the ground, shift your weight to the left so the majority of your body weight is supported by the left leg. Lower the hips and slide the hips back until the left thigh is parallel with the ground. The back and the head are kept straight throughout the movement. Hold the position for a moment, then raise the body by pushing up with the left leg and move the feet together again. The exercise is then repeated on the right side. Difficulty may be increased by performing the Wide Side Lunge variant; start with the feet in a wide stance instead of together, keep the feet in the wide stance throughout the exercise and omit the intermediate step of moving the feet together between repetitions. Common Variants Wide Side Lunges Muscle Groups Quadriceps Glutes Hip flexors Hamstrings
	Bear Walk Place the hands and the feet on the ground, with the head facing the ground, proceed to crawl around by striding with the arms and legs. Muscle Groups Shoulders Chest Triceps Trapezius Core
	Rocking Chairs Begin in a fully extended plank or push-up position. The body is then pushed slowly forward about six to ten inches, while the arms are kept straight. The body is then returned to the starting position. Increase difficulty by bending the arms and lowering the body until it is close to the floor. The body is then slowly pushed forward and returned to the starting position. The difficulty may be further increased by extending the arms between sets to perform a push-up. Common Variants Rocking Chair Press Muscle Groups Pectorals Triceps Deltoids Core
	Shove Offs Begin by standing in front of an elevated surface with a ledge that will bear the weight your weight. The body is tilted forward with the hands and arms extended and the back and legs held straight. The body is allowed to continue to fall forward and the individual catches their weight on the elevated surface with their hands in a palm-down position and arms bent. The arms are then forcefully extended to push the body back to the upright position. The waist is not bent at any time during the exercise. Increase difficulty by selecting a lower surface which decreases the leverage of the arms and moves the centre of gravity forwards towards the hands. Muscle Groups Pectorals Shoulders Triceps
	Mountain Climbers Begin in a push-up position, with the body in a straight line and elbows locked. The left knee is brought to the chest and the left foot placed on the ground, with the right leg remaining outstretched. Then perform a small hop and switches the position of the feet so that the right knee is brought to the chest, the right foot placed on the ground and the left leg is extended behind the body. The exercise is then repeated, most commonly at a fast pace for a defined length of time. Muscle Groups Shoulders Abdominals Core
	Pec Crawl Begin in a push-up position on a smooth surface. The body is propelled forward using only the arms which are never bent beyond 90 degrees. The feet are dragged behind you, the body held in a straight line. This exercise is best performed on a smooth floor while wearing socks or with a folder towel placed under the feet. If performed on a carpeted surface, sneakers should be worn and the toes pointed backwards while the exercise is performed. Muscle Groups Deltoids Core Pectorals Triceps
	Dive Bomber The feet are placed on the ground just a few inches apart, with the legs held straight. Bend over at the waist and place your hands on the ground a few feet in front of the toes, forming an inverted ‘V’ with the body, the hips forming the vertex of the ‘V’. Swing your chest and shoulders down in an arc, between the hands, so the chest nearly touches the ground. The head and shoulders are curved up in an arc as high as possible, until the back is fully arched, the head is facing forward, and the pelvis is only a few inches off the ground. The motion is then reversed, the chest and shoulders moving through the hands, close to the ground, with the arms pushing the body back to the starting point. The arms should end up straight and in line with the back. a. The Half Dive Bomber variant simply stops the movement at the point the chest is between the hands and then reverses the movement to return to the starting position. b. The Hindu dand variant returns directly to the starting position without bending the arms or arcing the chest and shoulders back through the hands. c. Decrease difficulty by moving the feet further apart, or by elevating the hands on a stable surface. The difficulty can be increased by placing only a single leg on the ground at a time. Common Variants Half Dive Bomber Dand Muscle Groups Pectorals Triceps Deltoids Core
	Pec Flies Starts by lying face down on a smooth, hard floor. The legs are placed out straight with the toes on the floor, and the arms out to the sides. Two small towels are placed under the palms. With the arms and body kept straight, the palms are slid together in a controlled manner until the hands are under the shoulders. The hands are then slowly slid apart until the chest is barely touching the floor. Muscle Groups Pectorals Core Shoulders
	Side Triceps Extension Start by lying down on your right side, body in a straight line. The right hand is placed on the left shoulder, and the left hand is placed palm down on the ground, under the right shoulder, fingers pointing towards the head. The left arm pushes the upper body off the ground until the arm is straight, bending at the waist to keep the lower body on the ground. The body is then lowered to the starting position. The exercise is repeated on the left side to work the right triceps. Muscle Groups Triceps Obliques
	Crab Walk Start by sitting on the ground with the knees bent. Both feet and both palms are placed on the floor. The body is lifted off the floor and you walk like a crab, both forward and backward. Muscle Groups Triceps Core
	Hip Raiser Sit on the ground in an L-position with the back perpendicular to the ground and legs out straight. The palms are placed on the ground beside the hips. The soles of the feet are placed on the ground and the pelvis is lifted off the floor until the knees are bent at a 90-degree angle and the body is straight from the head to the knees, with the face pointed straight up. The position is held for a moment and then the body is returned to the starting position. Muscle Groups Triceps Shoulders Glutes Hamstrings
	Air Plunges Begin by lying down on the ground flat on the back, with the arms placed palm-down on the ground. The legs are lifted until they are straight in the air, perpendicular to the ground. The arms are used to push the hips off the ground as high as possible, keeping the legs perpendicular to the ground. The hips are then lowered slowly to the starting position. Lie flat on the back, arms to the side, palms on the ground. Increase difficulty by holding the hips in the top position for a few seconds before they are lowered to the ground. Muscle Groups Triceps Lower abdominals
	Surface Triceps Extensions Begin by grasping a stable, waist-level surface such as a couch, railing, table or a horizontal bar. The surface is grasped with an overhand grip, hands shoulder-width apart. The feet are placed back slightly further than a standard push up position. The body is kept straight, while the arms are bent and the body lowered until the head is below the hands. The body is then raised by pushing up with the arms until the arms are locked out straight. The elbows should be kept pointed straight down throughout the movement. Decrease difficulty by grasping a higher surface to move the centre of gravity closer to the body. Muscle Groups Triceps Core
	Arm Rotations Begin by standing and placing the arms straight out and perpendicular with the body. The hands and arms are moved in circles, first forward, then backward, for a selected number of rotations. The targeted muscle groups of this exercise can be modified by re positioning the arm and body: making circles with the arms pointed out straight in front of the individual moves the focus to the front deltoids, while bending over and moving the arms up and down instead of in circles emphasizes the rear deltoids. Muscle Groups Shoulders
	The Roof Is on Fire Begin in a push up position and performs a single push up. Then the individual will kneel and raise their hands in the air four times as if they are performing an unweighted overhead press. The individual then performs two push ups, then kneels and performs eight unweighted overhead presses. The individual will continue to ladder up in this manner, with the count of unweighted overhead presses equaling four times the number of push ups. When muscle failure is reached, the individual then ladders down with a decreasing number of push ups and a corresponding number of unweighted overhead presses. Muscle Groups Shoulders Triceps Pectorals

Push Ups

The body weight Push Up is a common marker of an individual’s general fitness level. The body weight push-up has many distinct variations, many of which are listed below.

	Classic Push Up Start by lying on the ground in the prone position. The feet are placed together and the palms are placed on the ground under the shoulders. The arms then push the body off the ground with the body is kept in a straight line. Once the arms are straight, the body is then lowered until the chest touches the ground. Decrease difficulty by elevating the hands onto a stable horizontal surface to move the centre of gravity away from the arms. The arms may even be placed on a solid wall or other sturdy vertical surface to make the exercise as easy as possible. Increase difficulty by elevating the feet on to a stable horizontal surface to move the centre of gravity towards the arms. As well, the exercise may be performed with the hands on an unstable surface such as a medicine ball. The exercise can be further modified by performing the push up on one leg with the other leg held in the air to put more focus on the lower lumbar region. To move the focus to the pectoral muscles, the hands may be moved further apart. Muscle Groups Pectorals Triceps Deltoids Core
	Handstand Push Up Start with the hands about three feet from a wall or other solid vertical surface. The legs are placed on the wall one at a time, then the hands are ‘walked’ toward the wall, sliding the feet and legs up the wall until the hands are approximately a foot from the wall. The body is lowered in a controlled fashion by bending the arms, until the head nearly touches the ground between the hands. Muscle Groups Shoulders Triceps Core
	Chinese Push Ups Start with feet on the ground, heels together. The palms are then placed on the ground five hand lengths away from the toes, forming a diamond with the thumbs and the fingers. The body is bent at the hips to form a 90-degree angle between the torso and legs. The arms are bent at the elbow until the top of the head almost touches the ground between the hands. The arms are then straightened to return to the starting position. The back and legs should be kept as straight as possible throughout the exercise. Decrease difficulty by placing the hands on an elevated surface, while placing the feet on the elevated surface will cause the exercise to become more difficult.   Muscle Groups Triceps Deltoids
	Get in Line Start in a push up position, place one hand directly under the forehead while the other hand is placed under the sternum. The arms are bent and the body lowered to the floor as in a normal push up, the elbows kept as close to the body as possible. The hands may be alternated with every repetition or with every set. Muscle Groups Triceps Deltoids
	Close Grip Push Ups This exercise is performed just as a classic push up, but the hands are moved closer together to approximately one or two hand widths apart. The hands may be elevated to decrease the difficulty, or the feet raised to increase the difficulty. Muscle Groups Triceps Pectorals Shoulders Core
	Military Press The Military Press is performed in a similar manner to the Chinese Push Up, but the hands are placed shoulder-width apart. Muscle Groups Triceps Pectorals Shoulders Core
	Shoulder Drop Push Ups The Shoulder Drop is performed in a similar manner to the Classic Push Up, but one shoulder is lowered to the ground as the opposite shoulder is raised high in the air. Muscle Groups Pectorals Triceps Deltoids Core
	Deep Push Ups Deep Push Ups are performed as a Classic Push-up, with each hand placed on a raised surface so the body can be lowered between the hands at the bottom of the movement. This modification places more emphasis on the pectorals and deltoids. Muscle Groups Pectorals Triceps Deltoids Core
	Staggered Hands Push Up Performed like a Classic Push Up, except one hand is placed forward of the normal starting position and one hand is placed slightly behind. Muscle Groups Pectorals Triceps Deltoids Core
	Bouncing Push Ups Performed as a Classic Push Up, but the body is propelled upwards with a plyometric movement so the hands leave the floor for a moment. Land gently on the fingers and palms of the hand and lower the body again to the floor. Muscle Groups Pectorals Triceps Deltoids Core
	Semi-Planche Push Up Begin in a prone position, with the hands palm-down on the ground with the fingers pointed toward the feet. The arms are then extended to raise the entire body off the ground so that only the palms of the hands and the toes are touching the ground. The body is then returned to the starting position. Muscle Groups Pectorals Triceps Deltoids Core
	Planche Push Up Performed as a Semi-Planche Push Up, but the toes are also raised off the ground and the entire body is balanced on the hands which remain stationary on the ground. Muscle Groups Pectorals Triceps Deltoids Core
	One-Arm Push Up Performed in the form of a Classic Push Up, but one arm is placed behind the back, with the elbow of the other arm held tightly against the ribs. The feet are spread apart to provide balance, and the body is lowered and raised using only a single arm. Muscle Groups Pectorals Triceps Deltoids Core Abdominals Obliques Lower back
	Spiderman’s Begin in a prone position on the ground, the balls of the feet on the ground and the hands placed on the ground above the head, fingers splayed. The body is then raised in the air, keeping the midsection as straight as possible, until only the fingers and balls of the feet touch the ground. The body is then lowered to the starting position. Muscle Groups Core Back Pectorals

 Pull

Pull body weight exercises use a resistive or static pulling motion to work various muscle groups.

	Human Flag Start by grabbing a vertical object such as a pole or tree trunk, with both hands palms pronated. The body is then lifted into a horizontal position using the abdominal muscles, with the arms remaining as straight as possible.  Muscle Groups Abdominals (mainly obliques) Shoulders Triceps (this is for the pushing down by the lower arm) Biceps (this is done by the pulling of the upper arm)
	Muscle up Starts with an aggressive standard Pull Up with an overhand grip to chest level, at which point the wrists are rotated forward to permit the elbows and arms to swing above the bar. The arms then push the body up until the arms are straight and the waist is at the level of the bar. The motion is then reversed so the body can be lowered back to the starting position. The transition between the high pull up and the low dip is the most difficult part and emphasizes the trapezius. Muscle Groups Deltoids Trapezius Erector spinae Latissimus dorsi Biceps Brachialis
	Pull Up The body weight Pull Up is another common indicator of an individual’s general fitness level. Start by hanging from a bar with the arms extended and the palms facing away from the exerciser. The body is then pulled up using the arms until the elbows are bent and the head is higher than the hands. If the hands are moved closer, more emphasis is placed on the biceps and elbow flexors. Muscle Groups Deltoids Trapezius Erector spinae Latissimus dorsi Biceps Brachialis Abdominals
	Let Me Ins Start by facing the outer edge of an open door that has a standard doorknob set. The feet are placed on either side of the door and the door pressed between the feet, the heels directly below the doorknob. The individual then leans back until the arms are straight and bends the knees so a 90-degree angle is formed between the thighs and back. The body is then pulled toward the door until the chest touches the edge of the door. The thighs and back should remain locked into a 90-degree angle throughout the exercise. The body is then lowered to the starting point. The exercise can be performed with either a side grip or over-handed grip, which places emphasis on the extensors on the outside of the forearm, or an under-handed grip, which shifts the focus to the flexors on the inside of the forearms. The difficulty can be modified by moving the feet; moving them forward increases the difficulty while moving the feet back decreases the difficulty. The exercise can also be performed with unilateral movements (one-handed) to increase the difficulty. The Towel Grip variation works to increase grip strength. A small towel or rope is hooked around the doorknob and the individual grasps one end of the towel in each hand to perform the exercise. In lieu of a door, the same exercise can be performed with a tree trunk, railing, or any vertical stable pole. Common Variants Towel Grip Let Me In One-Handed Let Me In Muscle Groups Latissimus dorsi Biceps Forearms Deltoids
	Let Me Ups The individual starts by lying on the ground in the supine position, and grasps a bar mounted at arm’s length above the chest. The arms are bent to pull the body up to the bar, while the body remains as straight as possible from the ankles to the shoulders. The body is then lowered until the arms are straight. The exercise may be made less difficult by moving the feet closer to the bar and bending the knees. The exercise may be increased in difficulty by raising the feet onto a raised surface. Performing the exercise with an overhand grip focuses on the extensors on the outside of the forearm, while an underhand grip changes the focus to the flexors on the inside of the forearm. Muscle Groups Latissimus dorsi Biceps Forearms Deltoids
	Towel Curls Start in a standing position with the back against a wall. The ends of a bath-sized towel are grasped in each hand, and the towel is looped under the foot of one leg. The towel is pulled upwards with the arms, the elbows locked against the side of the body, while pushing down with the foot to provide resistance. The arms are then lowered slowly as the foot continues to provide resistance until the arms are at the starting position. The difficulty of the exercise may be modified by providing more or less resistance with the foot; the exercise may be made even more difficult by performing it with one hand. The Ledge Curl variant uses a fixed ledge between waist and chest height to provide resistance. The hands are balled into fists and placed under the ledge. Then bend over slowly while pressing up against the bottom of the ledge, then returns slowly to the starting position, maintaining the same level of resistance along the way. The Isometric Curl variant uses one hand placed on the wrist of the other hand to provide resistance to the curling motion; the curling arm does not move in this case but instead benefits from the isometric tension of the exercise. Common Variants Ledge Curls Isometric Curls Muscle Groups Biceps Forearms
	The Claw Begin by placing the arms in front of the body, and opens and closes the hands and fingers as tightly and as quickly as possible. This exercise is usually performed for a large number of repetitions. Muscle Groups Hands Forearms

Core

Core exercises primarily involve dynamic and static contraction of the back and abdominal muscles. Core exercises can aid with improved balance and overall stability.

	Crunch Start in a supine position on the ground. The shoulders are curled towards the pelvis while the lower back remains flat against the floor. The focus is placed on contracting the abdominal muscles. a. The Crunch It Up variant places the feet under a stationary object such as a low bed or couch. The arms are crossed over the stomach and the knees bent. Using the abdominal muscles, the torso is brought up just until the arms touch the thighs. The torso is then lowered to the starting position. b. The V-Ups variant starts in a supine position with arms straight out on the ground and parallel to the body. The body is bent at the hips, the torso is raised off the ground and the legs brought to the chest with knees bent. The legs and torso are then lowered until they are just a few inches off the ground, but not touching it. c. The Side-V variant starts on the ground, lying on one side of the body, with the arm closest to the ground stretched out perpendicular to the body. The other arm is bent and the hand placed behind the head. The torso is raised and the legs, kept straight, are raised until the legs form a 90-degree angle with the torso. The legs and torso are then lowered until they are just a few inches off the ground, but not touching it. d. The Jack-Knife variant starts on the ground, legs stretched out straight and the arms on the ground extended straight up over the head. The chest and legs are simultaneously brought up until the hands touch the feet. The legs and torso are then lowered until they are just a few inches off the ground, but not touching it. e. The Bicycle variant starts on the ground, the hands behind the head. The knee is pulled in toward the chest while the upper body curls up to touch the opposite elbow to the knee. The leg is then straightened and the exercise performed on the other side. The legs should be suspended off the ground during the exercise. Common Variants Crunch It Ups V-Ups Side V-Ups Jack Knives Bicycle Muscle Groups Abdominal
	Hyperextension Start in a prone position on the ground with the arms straight out in front of the body. The arms, legs and upper chest are lifted off the ground, and then slowly lowered back to the ground. This exercise is also known as “Superman’s”. a. The Thumbs-Up variant starts in the same position, forms two fists with the thumbs pointed straight up, then lifts the head, shoulders and chest off the ground as high as possible. b. The Swimmers variation raises and lowers the opposite leg and arm and alternates sides. c. The Pillow Humpers variant places a towel under the hips and the feet under a stationary object like a low bed or couch. The hands are placed behind the head and the torso is raised off the ground as far as possible. Common Variants Thumbs Up Swimmers Superman’s Pillow Humpers Muscle Groups Lower back Erector spinae
	Planche Start on the ground in a prone position, with the hands at the side of the body by the hips, palm down. The body is held straight while the arms push the body off the floor until the arms are straight. The entire weight of the individual is balanced on the arms. The body is then lowered to the ground. Muscle Groups Full Body
	Plank Place the toes and the forearms on the ground, with the elbows underneath the shoulders and the arm bent at a 90-degree angle. This position is maintained for as long as possible. a. The Static Push Up variant simply holds the starting position of a Classic Push Up for as long as possible. b. The S&M Push Up variant builds on the Static Push Up variant, but opposite legs and arms are lifted from the ground. The position is held as long as possible before switching sides. Common Variants Front Plank Side Plank Reverse Plank Static Push Up S&M Push Ups Muscle Groups Core Abdominals Back Shoulders
	Russian Twist Start by sitting upright on the ground, with arms crossed and knees bent. The feet are lifted off the ground while the torso is twisted so the left elbow can touch the right knee, then twisted in the opposite direction so the right elbow can touch the left knee. The movement is repeated as long as possible. Muscle Groups Abdominals Intercostal Obliques
	Standing Knee Raises Start by standing upright, with arms raised out in front of the body. The left knee is brought up as high as possible, held up for a few moments, then lowered to the ground. The right knee is then raised as high as possible, held, then lowered to the ground. Muscle Groups Abdominals
	Leg Raises Start in a supine position on the floor, palms on the floor under the lower back or buttocks. The legs are slowly raised to a 45-degree angle with the ground, then slowly lowered to the ground. The exercise can be increased in difficulty by raising the legs to a 90-degree angle, and not allowing the legs to return fully to the floor between repetitions. a. The Flutter Kicks variation raises both legs off the ground by several inches, then alternates lifting each leg to the 45-degree position and returning it to its starting position. b. The Hello Darlings variant raises both legs off the ground by several inches, then opens and closes the legs with a horizontal movement. c. The Hanging Leg Lift variant starts by hanging from a horizontal bar by their hands. The knees are brought slowly up to the chest and then returned to the starting position. The difficulty can be increased by keeping the legs straight as they are raised as high as possible. Common Variants Flutter Kicks Hello Darlings Hanging Leg Lifts Muscle Groups Abdominals Hip flexors
	Beach Scissors Begins by lying on the side, one hand propping up the head, both legs kept straight. The upper leg is raised as high as possible, held in the air for a moment, then lowered to the starting position. The difficulty may be increased by propping up the body on one elbow. Muscle Groups Hip flexors Obliques
	Hip Ups Begins by lying on the ground, propped up on one elbow, hip and feet touching the ground. The hips are then raised until the body is in a straight line. The hips are then lowered to the starting position. Muscle Groups Obliques Intercostal
	Supine Windshield Wipers Begin by lying on the ground in a supine position, legs raised in the air at 90 degrees, arms stretched out the sides. The legs are then lowered to the right side by rotating the hips, then brought back to the starting position. The legs are then lowered to the left side, then returned to the starting position. Common Variants Half Windshield Wipers Full Windshield Wipers Muscle Groups Abdominals Obliques Intercostal
	Yes, No, Maybes Begin in a supine position on a raised surface, with the head and neck extending off the edge. The head is then moved up and down in a “yes” fashion. The head is then turned from side to side in a “no” fashion. Finally, the head is moved from side to side, bringing each ear to the nearest shoulder in a “maybe” fashion. The exercise may also be performed in a prone position, with the hands placed on the back of the head to provide extra resistance. Muscle Groups Neck

Legs/Glutes

Body weight exercises that work the thigh, calf and glute muscles are generally performed in the upright, seated, and all-fours positions. Increasing the difficulty of exercises in this class is usually accomplished through unilateral modifications (performed on one leg) or providing additional weight over and above the individual’s own body weight.

	Calf raises Start with both feet on the edge of a raised surface, with the toes on the surface and the heels lower than the toes. The heels are raised as high as possible, then returned to the starting position. The difficulty may be increased by performing the exercise on one leg. a. The Cliff-hanger variant requires one foot only to be placed on the surface and the position held as long as possible in isometric tension. b. The Donkey Calf Raises variant requires that you bend at the waist to about 90 degrees and rest the arms on a chair or other stable surface. c. The Little Piggies variant is performed by placing the heels on the surface, and moves the toes instead. Common Variants The Cliff-hanger Donkey Calf Raises Little Piggies Muscle Groups Calves
	Squat Start in a standing position with feet shoulder width apart. The legs are bent at the knees and hips, and the torso is lowered between the legs. The knees should remain behind the toes at all times. The body is then raised to the starting position. a. The Invisible Chair variant is performed with the back against the wall, knees bent at 90 degrees, and the body is held in this position for as long as possible. b. The Wall Squat variant is performed with the back against the wall and the feet one step forward from the wall. The back slides down the wall as the knees are bent to a 90-degree angle. c. The Sumo Squat variant is performed with a wide stance, and the body is lowered until the thighs are parallel to the ground. d. The One-Legged Squat is performed with one leg held out straight in front of the body while the other leg bears your full weight during the squat. e. The Pistol Squat variant builds on the One-Legged Squat and brings the buttocks all the way down to the heel of the foot on the ground. This variety of squats is made to challenge your balance. The Bulgarian Split Squat. Put the rear leg on a bench, drop straight down, and make sure that the front heel always stays in contact with the ground to avoid any excess stress on the knees. Retain a tall posture throughout the whole exercise. These can work the abs, quads and glutes, as well as the ability to stabilize. Moreover, 3 sets of 6-10 reps do the job to satisfaction. f. The Sissy Squat variant uses a pole or other support to hold with one hand, while the body leans backward through the squat until the buttocks are resting on the heels. Common Variants Invisible Chair Wall Squat Sumo Squat One-Legged Squats Pistol Squat Bulgarian Split Squat Sissy Squats Muscle Groups Legs
	Good Mornings Start in a standing position, hands behind the head. The body is bent at the waist and the back is kept straight until the legs and torso form a 90-degree angle. The torso is returned slowly to the starting position. Muscle Groups Glutes Hamstrings Lower back
	Dirty Dogs Start in an all-fours position, then lifts one knee off the ground and swings the knee out to the side as far as possible, maintaining the bent knee at a 90-degree angle. The leg is then returned to the starting position and the exercise is then performed with the other leg. a. The Mule Kick variant is performed by straightening the leg as it is lifted away from the body as high as possible. Common Variants Mule Kick Muscle Groups Glutes Lower back Hip flexors
	Standing Side Leg Lift Stand with their feet hip-width apart. The leg is lifted to the side in a slow, controlled manner until it forms a 45-degree angle with the stationary leg. The leg is then returned to the starting position and the exercise performed on the other side. One hand may be rested on a chair or other stable surface for support. Muscle Groups Glutes Hip flexors Lower back
	Standing Leg Curls Start with the feet shoulder-width apart. The leg is lifted from the ground, with the knee bent, and the foot curled in toward the buttocks. The leg is returned to the starting position and the exercise performed on the other side. One or two hands may be rested on a chair or other stable surface for support. Muscle Groups Glutes Hamstrings
	One-Legged Romanian Dead Lifts Start in a standing position with the feet together. Bending at the waist, one leg is raised in the air while the hand reaches for the floor. The leg is lowered to the starting position and the body returned to the upright position. The leg and back should stay straight at all times during the exercise. Muscle Groups Hamstrings Lower back Core
	Hip Extensions Start with the back resting on the ground, and the legs bent at 90 degrees with the feet resting on an elevated surface such as a chair. Using only the legs, the hips are pushed up as high as possible, held in contraction for a moment, then lowered to the starting position. Muscle Groups Glutes Hamstrings Lower back
	King of the Klutz Stand on one leg, body held vertically, closes the eyes, then holds the position for as long as possible. The difficulty may be increased by performing the exercise on a soft or unstable surface. Muscle Groups Calves Quadriceps Hamstrings Hip flexors
	Bam Bams Lie in a prone position on a raised, horizontal surface so the legs may project freely beyond the edge of the surface and the toes rest on the ground. The legs are then spread as wide as possible, then raised slowly and brought together until the heels touch. The feet are then returned to the ground. The legs are held as straight as possible throughout the exercise. Muscle Groups Glutes
	Ham Sandwich Kneel on the ground, with the feet anchored under a solid surface, or held to the ground by another person. The body is then lowered until the chest is touching the ground. The individual then uses a plyometric movement with the arms to return to the starting position. Muscle Groups Hamstrings Pectorals Shoulders
	Beat Your Boots The feet are placed together on the ground and the individual bends at the waist to grab the ankles, with the legs kept straight. The knees are then bent until the buttocks touch the ankles. The body is then returned to the starting position. Muscle Groups Hamstrings Quadriceps
	The Arabesque The arabesque is a technique that is borrowed from the ballet moves. It works excellently for the butt muscles, and does not even make the use of free weights. However, if you want to add cuffs or ankle weights, you need to follow the following procedure. Place your hands on the back of the chair or on a railing, and lift one leg behind you as high as possible, while holding your glutes and squeezing them for a count of about 4 or 5. Make sure to maintain an upright position so that you do not stress your lower back instead of the glutes. Muscle Groups Hamstrings Glutes
	The Duck Walk Duck walks are really good exercises to help shape your butt. The procedure to do this exercise is to assume and hold a squatting position while walking forward for the repetitions and then walk backwards in the same positions for the repetitions. This position might not be very “diva” looking, but is highly effective all the same. Muscle Groups Quadriceps Hamstrings Glutes

Ref:

1. Wikipaedia
2. NSCA
3. ETA

Name(required)

Email(required)

Website

Comment(required)

Submit

Δ

Tigerobics

Tiger Athletic Sandton introduces Tigerobics, a fun, modern, effective, time efficient, workout to burn fat and sculpt lean muscles.

Long ago, to survive as a warrior, sharp skills in combat, top physical conditioning and clarity of mind had to be maintained. To achieve this, warriors practiced daily; it was a part of their “job”.

Today we have other jobs and many demands on our time which take their toll on both our minds and bodies. Yet these same combat skills can be of great benefit to anyone seeking a non conventional, exciting way to invest in themselves to keep both physically and mentally fit!

Tigerobics fuses martial arts and coaching science. The result? A physical fitness program that is both challenging and fun!

Tiger Athletic Sandton uses state-of-the-art strength & conditioning equipment, Coaching Science and revolutionary circuits, providing an extraordinary workout that is simple, efficient and effective in 45 minutes. All this in the heart of Sandton!

There is a private shower/ change room facility, premium coffee, refreshments and bespoke media entertainment so you can pop in and workout and return to your everyday grind refreshed and refocused in under an hour!

Your personal trainer Aubrey, is a health/fitness professional that uses an individualized approach to assess, motivate, educate and train clients regarding their health and fitness needs. He designs safe and effective exercise programs and provides the guidance to help clients achieve their personal goals. A Black Belt and graduate in Coaching Science, he employs modern, effective methods to measure and nurture your development.

So when want an hour to invest in your personal well, being it to shed a few kilos and tone your body or to relaxing your mind in fresh and innovative way.

Book a personal class and start training like a professional athlete. It’s the only sure way to get real, lasting results quickly and safely!

Name(required)

Email(required)

Website

Comment(required)

Submit

Δ

 

Outdoor Fitness

Outdoor Fitness is a fresh, innovative, modern take on the age old physical conditioning principle of outdoor calisthenics. Set in the outdoor environment, with world class fitness instruction and backed by Johannesburg’s premier personal training studio, this program offers you a unique opportunity to condition yourself outside of the confines of a gym.

This program employs calisthenics which are exercises consisting of a variety of gross motor movements; often rhythmical and generally without equipment or apparatus. They are, in essence, body-weight training. They are intended to increase body strength, body fitness, and flexibility, through movements such as pulling or pushing oneself up, bending, jumping, or swinging, using only one’s body weight for resistance; usually conducted in concert with stretches. When performed vigorously and with variety, calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility and coordination.

We believe everyone is an athlete! We believe you can get fit and healthy at any age with the right motivation and fitness instruction!

While the great outdoors are a key component of this fitness program, you also get the opportunity to exercise with one of South Africa’s top personal trainers according to the industry respected Personal Trainer South Africa website and get an opportunity to join your personal trainer Aubrey for custom fitness sessions at premier fitness studio, Tiger Athletic Sandton!

You are encouraged to move at your own pace and encouraged to push yourself as hard as you personally are willing to go! Sessions are always motivational, safe, different and fun! Whether you are a beginner, an enthusiastic amateur or a competitive professional, we will train you to look and feel like an athlete.

Calisthenic training provides you with the strength, stability, power, mobility, endurance and flexibility that you need to thrive as you move through your life and sports. You use basic functional movement patterns like pushing, pulling, hinging, squatting, rotating, carrying and gait patterns (walking and running) every day. This program utilizes exercises that improve your movement proficiency in these primary patterns to give you an edge and enhance your performance so you can achieve your goals safely and with good health.

Life is unpredictable and unstable. So why would you develop your training using stable and predictable routines and equipment? No matter your fitness goals or ability, your personal trainer Aubrey, treats variety and practical application as critical components of your training. Every training session is as different and unique as you are! You don’t live in a vacuum, so why would you train in one?

Outdoor Fitness challenges the entire body in every plane of motion with versatile, scalable tools that anyone, anywhere can use to perform exercises that improve movement on the field or in life. The program uses the physical characteristics of the environment; the stairs, grass, playgrounds, rooftops….anywhere! as your primary training tools along with modern training aids like resistance harnesses, training hurdles, speed cones and weighted balls while you hop, skip, jump, squat, lunge, twist and laugh your way to your ideal body!

Your personal trainer Aubrey uses an individualized approach to assess, motivate, educate and coach clients regarding their health and fitness needs. Aubrey is a graduate of The Exercise and Training Academy with a National Diploma in Coaching Science (Beginner, Intermediate and Advanced Performers), Coach Rugby (Beginner to Advanced), Coach Football (Beginner to Advanced), Flexi-Sports Germany Athlete & Master Trainer for FLEXI-BAR® and XCO®-TRAINER, Advanced Diploma in Electromyostimulation and holds a 6th Dan Black Belt in Traditional Okinawan Karate. Aubrey designs safe and effective exercise programs providing you with the guidance and support to achieve your personal and professional goals!

This program is available on location every month end and on order and can be delivered to your school, office or playground, in fact anywhere where people want to get together and have fun losing weight and getting healthy!

Name(required)

Email(required)

Website

Comment(required)

Submit

Δ

 

Understanding Overweight & Obesity

Global industrialization, mechanization, automation and the ‘connected world’ has decreased man’s participation in rigorous physical work and play, enabled more leisure time and greatly increased the availability of easily available fast food and sedentary entertainment. These mostly positive advances have in some instances negatively affected societies’ health. The societal changes alongside other lifestyle factors have led to an increased prevalence of obesity, hyperlipidemia, diabetes, disordered eating and eating disorders.

Your personal trainer Aubrey, is equipped to screen you for these nutritionally related conditions, he has the specialist training and unique advantage of being able to refer clients to top medical practitioners to obtain accurate medical assessments from the right medical specialist when needed for weight related conditions, sports/occupational injuries and medical nutritional therapy to provide a total weight management solution as your trainer’s role is program design and execution along with lifestyle change support.

Overweight and Obesity are a major public health concerns globally. These conditions raise the risk of morbidity from hypertension; hyperlipidemia; type 2 diabetes; coronary heart disease; stroke; gallbladder disease; osteoarthritis; sleep apnea; respiratory problems; and endometrial, breast, prostrate and colon cancers. Further, higher body weights are also associated in all cause mortality. Overweight and Obesity are among the leading causes of preventable deaths globally.

Your personal trainer Aubrey, selects appropriate prevention strategies and designs effective exercise programs based on understanding the complex and important differences between overweight and obesity; People who are obese have a significantly greater excess of weight, particularly adipose tissue mass than those who are overweight. The percentage of adipose tissue as opposed to fat free tissue is higher in persons who are obese, i.e. people who are obese have significantly increased their fat stores  without a concomitant increase in muscle mass.

Persons who are obese, are generally likely to have a larger positive energy balance over a longer period of time than those who are overweight. The positive energy balance is from a decrease in physical activity with an increase in food consumption. Energy balance occurs when you consume as many calories as you expend, resulting in no change in body weight. A positive energy balance, or consuming more calories than you expend will result in an increase in body weight. Conversely, a negative energy balance, or the consumption of less calories than one expends will lead to a decrease in body weight.

On average, obese persons have a higher resting metabolic rate and expend more energy on activities than those who are overweight or of normal weight; Why? Moving a heavy mass requires more energy.

These differences and their implications indicate that a sedentary lifestyle or a low level of habitual activity is the reason for a large proportion of adult and adolescent overweight cases. In layman’s terms it is possible for an individual to become overweight by decreasing their levels of activity without increasing their daily caloric intake.For this segment of the population (overweight), early intervention with increased physical activity in the form of an exercise program is vital to sidestep the onset of potentially fatal lifestyle diseases.

The role and responsibility of your Tiger Athletic personal trainer Aubrey, in the preparticipation screening process is through the acronym MATER.

• Motivate performance and compliance.
• Assess health status.
• Train clients safely and effectively to meet individual objectives.
• Educate clients to be informed consumers
• Refer clients to health care professionals where necessary

The most important principle underlying the consultation and health appraisal process is to screen you for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopedic diseases in order to optimize safety during exercise testing and participation. Assessing and focusing on your health status and stratifying risk as a basis for referral to a team of onsite health care professionals is what separates training with Tiger Athletic from any other personal training service provider in South Africa.

After the consultation and health appraisal, your personal trainer Aubrey, needs to collect more information regards your current level of fitness and skills before developing an exercise program for you. Appropriate body specific physical assessments are selected after thoughtful consideration of your unique health and exercise history and personal wellness goals.

The purposes of assessment are to gather baseline data and to provide a basis for developing goals and effective exercise programs. Gathering and evaluating the various pieces of information gives your personal trainer Aubrey,  a broader perspective of who you are. The process and data collected assist your personal trainer, in identifying potential areas of injury and reasonable starting points for recommended intensities and volumes of exercise based on those goals and fitness outcomes regarding your weight management.

Communicating the results to you in an individualized training program, that incorporates your personal wellness goals and interests is what we regard as the “personal” in personal training and what separates your personal trainer Aubrey, from the rest ensuring your weight management success.

Book an assessment and ensure that you achieve your personal wellness and weight management goals safely and effectively with a specialist who will assess and train you like the unique individual you are.

Name(required)

Email(required)

Website

Comment(required)

Submit

Δ

 

 

 

Breakfast:Five Perfect Protein Sources.

Eggs may be the most popular protein choice for breakfast, but don’t get stuck thinking inside the shell. Check out these 5 awesome, unconventional protein sources!

You need to prioritize protein at breakfast. The macronutrient serves a number of important functions when consumed during your first meal of the day.

To begin with, protein helps put the brakes on the muscle catabolism that can occur during an overnight fast and switches on your muscle-making machinery again. Protein at breakfast has also been shown to be important in the battle against the bulge. It curbs the body storing fat by helping to curb hunger and control blood sugar, both of which help reduce overeating later in the day.

When most people think of breakfast proteins, eggs come to mind first. While I certainly have a love affair with this protein packed miracle of nature there are other proteins worth exploring for your daybreak meal.

Smoked Salmon – 10 grams protein per 60 gram Serving.

Kick-start your day with top-notch protein and healthy omega-3 fatty acids. A study published in the American Journal of Clinical Nutrition discovered that combining fish-oil intake with regular exercise plays an important role in making it easier to shed body fat and, smoked salmon requires no cooking, so you’ll still be in good shape to make it to work or the gym on time.

Ricotta Cheese – 14 grams per ½ Cup Serving.

Made from the whey that’s skimmed off during the production of other cheeses, ricotta is a notable source of this ultimate muscle-building protein. Studies suggest that beyond sculpting lean muscle, whey can help regulate appetite so you’ll be less likely to give into hunger pangs during the morning hours, you’ll also benefit from good amounts of bone-strengthening calcium.

Black Beans – 14 grams per 1 Cup Canned

The fibre, along with a greater intake in a range of vitamins and minerals, is likely a big reason why research suggests those who load up on plant foods like beans have improved longevity and a reduced risk of cardiovascular disease. Enjoy breakfast by piling canned black beans, sliced avocado, diced pineapple salsa on wraps.

Canadian Bacon – 12 grams Protein per 60 gram Serving

More like ham than the strips of crispy bacon most of us are more accustomed to, Canadian bacon is gleaned from the loin section of the hog and thereby significantly leaner than regular bacon harnessed from the fatty belly of a pig. Dijon-style mustard on a toasted whole-grain muffin, top with cooked Canadian bacon, sliced tomato, and baby spinach, with a fried or poached egg!

Quinoa – 8 grams Protein per 1 Cup

Quinoa possesses all of the necessary amino acids to instigate muscle growth. On top of being a complete protein, the grain contains an impressive arsenal of vital nutrients including magnesium, iron, and B vitamins. In similar fashion to oats, quinoa can be cooked into breakfast porridge to help launch your day in the healthiest way possible. Bring 1 cup quinoa, 2 cups water, 1 teaspoon cinnamon, and 1 teaspoon ginger powder to a boil. Reduce heat and simmer, covered, until the water has been absorbed, about 15 minutes. Add honey and let stand 5 minutes. Fluff with a fork, divide among serving bowls, and top with milk, diced fruit, and chopped nuts or seeds.

REFERENCE

Rains, T. M., Leidy, H. J., Sanoshy, K. D., Lawless, A. L., & Maki, K. C. (2015). A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. Nutrition Journal, 14(1), 17.

Hill, A. M., Buckley, J. D., Murphy, K. J., & Howe, P. R. (2007). Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. The American Journal of Clinical Nutrition, 85(5), 1267-1274.

Zafar, T. A., Waslien, C., AlRaefaei, A., Alrashidi, N., & AlMahmoud, E. (2013). Whey protein sweetened beverages reduce glycaemic and appetite responses and food intake in young females. Nutrition Research, 33(4), 303-310.

Bazzano, L. A., He, J., Ogden, L. G., Loria, C. M., Vupputuri, S., Myers, L., & Whelton, P. K. (2002). Fruit and vegetable intake and risk of cardiovascular disease in US adults: the first National Health and Nutrition Examination Survey Epidemiologic Follow-up Study. The American Journal of Clinical Nutrition, 76(1), 93-99

Name(required)

Email(required)

Website

Comment(required)

Submit

Δ

How Much Is Your Personal Trainer?

Tiger Athletic Fitness & Conditioning is a fitness company that uses an individualised approach to motivate, assess and train clients regards their fitness & health needs via a personal trainer, using state-of-the-art strength & conditioning equipment, methods and revolutionary circuits. Providing an extraordinary workout that is simple, efficient and effective in 45 minutes. All this in the heart of Sandton!

Your personal trainer is a coaching science graduate and karate black belt. He is a health and fitness professional who custom designs safe and effective exercise programs and provides the guidance to help clients achieve their personal goals.

Our programs are designed to help clients get into optimum physical condition to enhance peak mental performance through our ‘strong body, strong mind’ philosophy and simple four (4) step method.

Step 1: Lifestyle Consultation & Health Appraisal – Your personal trainer begins by gathering information regarding a client’s personal health, lifestyle and exercise readiness. This consultation process is used in appraising health status and developing comprehensive programs of exercise to safely and effectively meet individual objectives. Vital 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.

Step 2: Fitness Assessment Selection and Administration– next your personal trainer assesses your current level of fitness and skills before developing a custom program for you. The purpose is to provide a basis for developing goals and effective exercise programs. The information collected assists the trainer in identifying potential areas of injury and reasonable starting points regards intensity and volumes of exercise based on those goals and fitness outcomes. Your individualized program that incorporates your personality and goals is what we regard as the “personal” in personal training.

Step 3: Custom Goal & Program Development – Your personal trainer uses information from the physical assessment in conjunction with personal information gathered in the consultation and health appraisal to plan a time efficient, specific program that will help the client to achieve his/her goals. Understanding a client’s personal characteristics and current lifestyle factors helps the personal trainer to plan sessions that are reasonable in length, frequency, intensity and complexity so that the client is more likely to continue adhering to the program while having fun!

Step 4 – Book Your Appointments – Tiger Athletic is a personal trainer led facility & all sessions are by appointment only to ensure you reach your goals as efficiently & safely as possible.

 

Personal Trainer Packages Include:

1. Anthropometry – Six Monthly Body Fat Analysis, Monthly Girth Measurements.
2. Lifestyle Analysis & Lifestyle Advice.
3. Nutritional Analysis & Advice.
4. SMART Goal Setting.
5. Body-Specific Strength & Conditioning Program.
6. Certified Personal Trainer Led Workouts.
7. Strength & Conditioning 10 Session Block.
8. Full Body Assisted Stretch After Every Session.
9. Packages Start At R2500 per Month (10 Sessions at R250 each).

So I’ll ask you again…how much is your personal trainer?

Name(required)

Email(required)

Website

Comment(required)

Submit

Δ