Personal Trainer – Tiger Athletic

A Line From Our Certified Coach

19 Jun 20211 Dec 2022 by tigerathletic, posted in Personal Trainer

Many people dream of losing weight and getting, into a better state of health, looking beautiful, and brimming with confidence. Most of us think that the first step towards getting healthier is the biggest challenge, it often is but once we overcome this, the immediate challenge is not to quit halfway, to finish what we started.

Having successfully walked this path from beginning to end with different profiles of clients, I understand what can make you quit, which nutritional advice and exercises will work for you to enjoy the process of personal growth you go through when you decide to better yourself and to keep you steadily working towards your goals.

Tiger Athletic is the result of working successfully with many different profiles of clients and analyzing their profiles for trends in causal factors as well as helpful interventions. Our gym houses many unique bilateral strength & conditioning machines, free weights, and equipment, and a purpose-built facility that together with customized workouts and a certified trainer all but guarantees your success. We make no crazy changes to your regular diet, but rather advise you to eat better-tasting and more nutritious options.

You must seek advice from your doctor or healthcare provider before embarking on a new exercise regimen. We often overestimate our ability and knowledge or underestimate what we are capable of and what are safe options for us regarding our health, seeing a qualified healthcare professional makes your journey safer.

On a more personal note, I get excited when I see results in my clients, healthier, happier, stronger, and faster. Let’s work out.

The Truth About Fasting

16 Jun 202118 Jun 2021 by tigerathletic, posted in Personal Trainer, Smart Nutrition, Strength & Conditioning

So, what’s a fast?

Simply put, it means you stop eating completely, or almost completely, for a certain stretch of time. A fast usually lasts from 12 to 24 hours, but some types continue for days at a time. In some cases, you may be allowed water, tea, and coffee, or even a small amount of food during the “fasting period.”

Turns out, we’ve been doing this for a while.

Fasting is common to just about every major religious tradition, like Buddhism, Christianity, Hinduism, Islam, and Judaism. In ancient Greece, Hippocrates believed it helped the body heal itself. During Ramadan, many Muslims fast from dawn to sunset, every day for a month. This has provided scientists with quite a bit of information about what happens to your body when you fast, and the news is mostly good.

What motivates people to fast?

Besides religious practice, there are several health reasons. First, as you might guess, is weight loss. There’s also research showing that certain types of fasting may help improve your cholesterol, blood pressure, glucose levels, insulin sensitivity, and other health issues.

Yes, You’ll feel like you’re starving.

Well, at least in the beginning. After a few days, however, the hunger usually gets better. Fasting is different from dieting in that it’s not about trimming calories or a certain type of food — it’s not eating at all, or severely cutting back, for a certain amount of time.

How safe is it to fast?

Brief fasting isn’t likely to hurt you if you’re a healthy adult, whether your weight is normal or you’re heavier. Still, your body needs good nutrition and fuel to thrive. So make sure to talk to your doctor first, especially if you have health problems or take any kind of medication. If you’re pregnant, breastfeeding or you have a history of eating disorders, you should avoid fasting of any kind. Kids and teens shouldn’t fast either.

What am I allowed to eat then?

When you’re not fasting, you can eat the food you normally would. Of course, you shouldn’t load up on lots of french fries and doughnuts. But studies seem to show that your health changes for the better when you fast, even if your diet does not. You should still add more fruits, veggies, and whole grains, too, if you don’t already eat enough of them.

“I’m likely to just eat more later”, you might reason.

You might. Still, you should try to eat a healthy amount of food and not stuff yourself after a fast. Quality still counts. But even among people who eat the same number of calories, those who fast tend to have lower blood pressure, higher insulin sensitivity, more appetite control, and easier weight loss.

What is Intermittent Fasting?

This is an off-and-on type of fasting. There are three main types that doctors have studied and people have used for weight loss and improved health:

Time-restricted feeding
Alternate-day fasting
Modified fasting

Time-Restricted Feeding

This means you do all your eating in a certain stretch of the day, often around 8-12 hours. One easy way to do this is to skip one meal. If you finish dinner by 8 p.m., you’ve already achieved 12 hours of your fast by 8 a.m. Make it to noon for lunch, and you’ve fasted for 16 hours. You could also stop eating after lunch until breakfast the next morning.

Alternate-Day Fasting

It’s sometimes called “complete” alternate day fasting because the time when you don’t eat lasts a full 24 hours. You follow that with one or more “feast” days when you can eat as much as you want. Even though the studies are very limited, the results suggest that alternate-day fasting can lead to weight loss and improve health. But it may be pretty hard to stick to it over the long term.

Modified Fasting

This type allows you to eat around 20% to 25% of your normal daily energy needs on scheduled fast days — just enough to remind you what you’re missing! One popular version, the 5:2 diet, requires 2 days a week (not in a row) of 24-hour “fasting” except for a very light meal. On the other 5 days of the week, you can eat whatever you want.

Too Tough?

Complete, alternate-day fasting could be very hard to stick with over the long term. But other versions of fasting seem to get easier over time. You and your doctor may want to look into the specific plans to see what might be best for you.

Diabetes

Some studies show that fasting might help people with diabetes or prediabetes control blood sugar, improve insulin sensitivity, and lose weight. Other recent research looking at time-restricted fasting disputes some of these claims. If you have either of these conditions, it’s very important to talk to your doctor before you make any changes to your medication, insulin use, or eating habits.

Athletes

Weight training may help you shed more body fat — but not muscle — when added to any weight loss program. Aerobic exercise like running, swimming or biking while on a time-restricted eating plan might help your cholesterol levels as well as cut down on belly fat. Still, you need good fuel. Make sure you cover your nutritional needs.

Strength & Conditioning

We offer a personalized, 1 on 1 10-week exercise and nutrition program with a certified personal trainer, in our private, purpose-built gym. Sessions would be three times per week, at 30 minutes per session. Participants perform three to six different strength exercises in a typical session, doing three sets of eight to 12 repetitions (each set lasting 25 to 35 seconds) for each exercise. The exercises change from session to session, progressing in intensity from week to week. Your personal trainer will gradually increase your weight load, roughly doubling in 10 weeks.

This is an intensive program and participants are carefully supervised by a Certified Personal Trainer. As your personal trainer, I highly recommend that before you embark on a similar program you book a consult with me, an exercise specialist who can help design a program for your needs and make sure that you’re doing the exercises correctly.

I also cannot stress the importance of consulting with your doctor or healthcare provider before you embark on a new exercise regimen. As your personal trainer all programs I offer require you to undergo a physical activity readiness questioner as your health and safety needs precede all aesthetic goals.

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

Our sessions are strictly 1 on 1 just you and your trainer. There is nobody else in the gym and all equipment used is sanitized at the end of each session for the safety of all my clients.

Let’s Workout.

Strength & Conditioning for the management of chronic neck pain

27 May 20217 Jun 2021 by tigerathletic, posted in Personal Trainer

Neck pain is something we all experience at some point in our lives. The most common cause is the overuse or misuse of muscles and ligaments. The modern workplace or method is dominated by the use of computers, this is especially tough on the muscles of the neck because of the long periods with shoulders slumped and heads extended toward the monitor.

Considerable study has been devoted to the treatment of chronic neck pain. Common interventions include medication, chiropractic manipulation, electrical nerve stimulation, massage, and various forms of exercise. Results so far have been inconsistent and difficult to compare, and the quality of research has been uneven. Still, there’s mounting evidence that certain exercises designed to strengthen neck muscles can help break longstanding cycles of neck pain.

A randomized trial has found that women with work-related neck pain experienced significant and long-lasting relief by regularly practicing five specific neck muscle–strengthening exercises. General fitness workouts, by contrast, reduced the pain only slightly. Results were published in the January 2008 issue of Arthritis Care and Research.

The Study

Danish scientists at the National Research Center for the Working Environment in Copenhagen recruited women engaged in repetitive work, mostly at computer keyboards, at banks, post offices, administrative offices, and an industrial facility. All complained of neck pain lasting more than a month during the previous year. They were eligible for the study if physical examinations showed they had trapezius myalgia, chronic pain and tightness in the muscles that run down the back of the neck and fan out toward the shoulders.

Participants were divided randomly into three groups. One group received strength training focused on neck and shoulder muscles. The second group received general fitness training, which consisted of riding an exercise bike without holding onto the handlebars. The third group was given only health counseling. The two exercise groups worked out for 20 minutes three times a week for 10 weeks.

The women rated pain intensity in the trapezius muscles immediately before and immediately after each training session and two hours after each workout. The strength training group experienced a 75% decrease in pain, on average, during the intervention as well as during a 10-week follow-up period involving no workouts.

General fitness training resulted in only a short-term decrease in pain that was too small to be considered clinically important, although the researchers did suggest that even a little reduction in pain severity could encourage people to give exercise a try. There was no improvement in the health counseling group.

Observations

This study isn’t the final word on relieving chronic neck pain. The number of participants (48) was small, and most of the women were under age 60. The results may not apply to women who are older or have conditions that limit their ability to strength train.
Still, the findings suggest that performing specific muscle-strengthening exercises may be a helpful strategy for many women with chronic neck pain. (The researchers have investigated the effectiveness of each exercise with electromyography, which measures muscle-generated electrical activity. Results will be published in the journal Physical Therapy.)

The Strength & Conditioning Program For Managing Chronic Neck Pain

The strength & conditioning program for managing chronic neck pain is an advancement in the training used in the Danish study which consisted of only five exercises that involved the use of hand weights to strengthen neck and shoulder muscles, to include stretches and conditioning exercises to eliminate pain and weakness in the form and function of the neck.

This is a 10 week program with a certified personal trainer. Sessions are held three times per week, at 30 minutes per session. In a typical session participants perform three to six different strength exercises, doing three sets of eight to 12 repetitions (each set lasting 25 to 35 seconds) for each exercise. The exercises change from session to session, progressing in intensity from week to week. Your personal trainer will gradually increase your weight load, roughly doubling in 10 weeks.

I also cannot stress the importance of consulting with your doctor or healthcare provider before you embark on a new exercise regiment. As your personal trainer all programs I offer require you to undergo a physical activity readiness questioner as your health and safety needs precede all aesthetic goals.

Our sessions are strictly 1 on 1 just you and your trainer. There is nobody else in the gym and all equipment used is sanitized at the end of each session for the safety of all my clients.

Let’s Workout.

Tiger Athletic: Corrective Exercise To Help You Reach Your Fitness Goals

17 May 2021 by tigerathletic, posted in Corrective Exercise, Personal Trainer

Corrective exercise is often overlooked as a tool by personal trainers and fitness professionals to help clients reach their goals for the simple reason that most trainers aren’t qualified to deliver at this specialized level. It’s not glamorous like HIIT workouts or powerlifting as it requires an in-depth knowledge of anatomy and physiology, however, Tiger Athletic: Corrective Exercise To Help You Reach Your Fitness Goals

There are many reasons we make corrective exercises a part of each client’s training routine:

Pain relief,
Greater mobility,
Injury prevention,
And injury recovery.

These are all important, and what most people think about when considering corrective exercise, but what many trainers don’t realize is that corrective work isn’t just for people already in pain or suffering an injury.
Corrective exercise is also great for improving athletic performance and getting to fitness goals faster. Here’s what you need to know about the importance of corrective exercise and why I implement it with all of my clients.

What is Corrective Exercise?

Corrective exercise is very much like how it sounds. It is any type of exercise that helps correct some faulty movement or positioning in the body that contributes to or causes pain, injury, or other dysfunction. If you are not moving correctly or have poor form, I can use corrective exercises to modify and fix it.
The overreaching goal of corrective exercises is to improve movements and positioning of the body to improve both athletic performance and everyday life. As your personal trainer and a practitioner of corrective exercise, I identify poor patterns in movement and look for the underlying causes. With an understanding of this, I can then determine the simplest exercise that will correct them.
The actual corrective exercises you might use to help you are numerous and vary depending on individual needs. Some examples and types of exercises used for correction include:

Foam rolling for stretching and myofascial release.
Corrective breathing exercises to promote optimal motor learning.
Structural alignments for trunk stability, such as exercises to align the pelvis and trunk stability rolls.
Postural stability holds.
Hardstyle plank to activate multiple muscles, including those that are underactive.
Reverse lunges with a band to take pressure off knees and strengthen muscles for lower back pain relief.
Exercises to correct hip hinge posture.
Postural stability holds with head movements to correct shoulder and arm dysfunctions.
Activating the posterior tibialis for correcting foot alignment.
Exercises to correct posture and form while standing and sitting at a desk.

These are just a few examples of the many different corrective exercises I use with clients to improve form and movement and to develop fitness while relieving pain and preventing injuries.

Beyond How Corrective Exercise Helps Clients Reach Fitness Goals – Quality of Life

As a personal trainer, my responsibility to clients goes beyond hitting fitness goals. Fitness is important, of course, but correct movements, reduced chronic pain, and fewer injuries are other factors I help clients improve. Using corrective exercises to work on these allows me to help my clients enjoy an overall better quality of life.

Relieving Pain

Many of the aches and pains of daily life can be attributed to tight muscles, movement dysfunctions, and similar issues. A sore lower back may be related to weakness in core muscles, while neck pain can be caused by poor posture, for example. I assess my client to figure out what kind of dysfunction is causing the pain, then select a few targeted, regular exercises that can fix it.

Restoring Mobility

Chronic pain, motor dysfunction, tight joints, and other similar issues that correction can address often restrict mobility. Pain and mobility especially go hand-in-hand. If you can correct one, you can fix both. Corrective exercise has the potential to allow my client to move more freely.

For instance, when I have an older client who is finding functional movements more difficult, strengthening key muscles can make everything from getting into the car to lifting groceries easier and less painful greatly improving their quality of life.

Recovering From and Preventing Injury

Injuries hold us back in so many ways. Even for non-athletes, being injured means being sidelined from life. A good corrective exercise program can prevent injuries by fixing dysfunctions of movement. A well-designed program can also help a client recover more quickly from an injury by balancing muscle strength and improving joint movements.

The Benefits of Corrective Exercise for Fitness

A corrective exercise program that is targeted to an individual client’s needs, deficiencies, and goals can help improve their overall fitness. It can also improve specific areas of fitness and help them reach their goals more quickly, whether the goal is to be able to work out with less pain or to run a marathon.

How Corrective Exercise Helps Clients Reach Fitness Goals by Improving Efficiency

One of the simplest strategies I can implement corrective exercises with my clients is by fixing how they perform specific training moves. For instance, if I have a client who cannot complete a lunge without bringing their front knee past their toes, it’s fairly easy to correct.
I show the client the right form and have them practice the move keeping the knee in the right position. With time and focus and they will correct it and be able to do lunges correctly and get all the strength benefits from them.
This kind of corrective exercise work is usually the first thing I try. If poor form continues, there may be an underlying issue that will require other corrective moves, such as stretches, foam rolling, or the strengthening of specific muscles.
But, it’s ideal when my corrections of form improve how you perform actual exercises this, in turn, improves your strength, flexibility, power, or conditioning. I train my client more efficiently by not taking time away from these important exercises or spending more time than is needed on stretches and other corrective moves. With more focus on actual workouts and more effective movements, my clients reach fitness goals more quickly and efficiently.

Corrective Exercises Gets Clients off the Bench

Clients suffering from injuries need corrective work to get them back into the game sooner. My clients cannot meet their goals if they are unable to work out or practice due to an injury. The quicker I can get them back to normal functioning with corrective exercises, the closer they will be to achieving those fitness goals.
For some clients, a fitness goal is simply being able to be active without pain. That pain may come from an old injury, or it may come from muscle imbalances and dysfunctional movements. In any case, I can help them meet that goal using corrective exercises to relieve pain and improve mobility.

Preventing Injuries in the First Place

It’s not possible to prevent all injuries or to assure my clients that if they follow my program they won’t get hurt. However, with corrective exercise work, it is possible to reduce the risk of injuries. This is because the work I do will make your body more durable, more able to withstand the wear and tear of daily life, sports participation, and accidents.
I can do this for my clients by working on strategic areas of corrective exercise: strengthening key muscles and those that are comparably weak, strengthening joints, increasing joint and muscle flexibility, improving mobility, and improving the ability to activate and control muscles and body movements.

Improving Performance

Anyone, from athletes to newbies in the gym, can improve their athletic performance. Whether it’s Super Rugby Athlete or a weekend warrior I’m coaching to a new goal or new runner looking to do a sub-30 minute 5k, everyone can improve.
Corrective exercises help improve performance in several ways. They can be used to strengthen weaker, underutilized muscles; they can improve poor motor control in specific types of movements, and they can relieve stiffness in joints and increase range of motion.
Depending on my client’s sport and individual goals, I choose the right exercises to correct what holds them back from peak performance.

Who Can Benefit from Corrective Exercise?

All of my clients benefit from corrective exercise. The way most of us live our modern lives is a recipe for functional movement disaster. We spend hours at a desk or hunched over a smartphone. Then, many of us jump into action doing some pretty extreme sports, like CrossFit and powerlifting.
The sedentary lifestyle with poor posture alone is enough for most of us to be able to benefit from corrective exercise. But this, combined with extreme exercise sessions, means everyone will see improvements in movement, pain, injury, performance, and fitness goals.

Bad Posture

Inactivity is one of the leading risk factors for poor overall health. But what makes modern sedentary lifestyles even more damaging is the fact that we tend to combine inactivity with very poor posture. Many people spend hours a day with computers or devices, shoulders anteriorly rotated, spine rounded, and head tipped forward, putting tremendous pressure on the neck, shoulders, and spine.

Explosive Physical Activity, Followed by Inactivity

Another modern phenomenon is that many of us spend an hour or so per day engaged in explosive athletic activities. High-intensity workouts are popular, so many of us go from sitting with poor posture for hours on end to engaging in these complex movements for which our bodies are not really prepared.

The meeting point of inactivity, poor posture, and intense workouts leads to a high degree of movement dysfunction. But, of course, as your trainer, I know that this can be fixed. Anyone can benefit from some type of corrective exercise to improve posture during inactive hours and form when working out.

Using corrective exercises to help your clients is a skill developed training and coaching for two decades. Basic form adjustments are within the wheelhouse of most certified trainers. But to really delve into helping clients move better to perfect form, prevent injuries, reduce pain, and perform better athletically, you need a corrective exercise specialist.

Some clients in certain situations will need a doctor or physical therapist. Trainers, unfortunately, cannot fix everything. As your personal trainer, I always recommend that you engage with your primary healthcare provider before engaging in any new form of exercise.

You’ll want to go for steady progress over time and to make lifestyle changes that work for you for the long run. That way you can start losing weight and feel better.

Our sessions are strictly 1 on 1 just you and your trainer. There is nobody else in the gym and all equipment used is sanitized at the end of each session for the safety of all my clients.

The Origins Of Karate

18 Dec 2020 by tigerathletic, posted in Online Personal Trainer, Personal Trainer

“You may train for a long, long time. But if you merely move your hands and feet and jump up and down like a puppet, learning karate is not vastly different from learning to dance. You will never have reached the heart of the matter; you will have failed to grasp the quintessence of karate-do.” – GICHIN FUNAKOSHI

In 1916 Gichin Funakoshi introduced Karate into Japan from Okinawa. Karate means Empty Hand. Gichin Funakoshi (船越義珍, Funakoshi Gichin, November 10, 1868 – April 26, 1957) is the founder of Shotokan Karate-Do, perhaps the most widely known style of karate, and is known as a “father of modern karate”.

Following the teachings of Anko Itosu and Anko Asato, he was one of the Okinawan karate masters who introduced karate to the Japanese mainland in 1922. He taught karate at various Japanese universities and became honorary head of the Japan Karate Association upon its establishment in 1949.

Karate is thought to have been started in India by a Buddhist priest called Bhodidarma, who wished to take Zen (a sect of Buddhism) to the Chinese. The Buddhist priests learnt how to fight to defend themselves from bandits and wild animals as they wandered.

In about AD 500, Bhodidarma reached the court of Emperor Wu at Chein-K’ang in China, where he was warmly received. He left the courts, eventually reaching the Henan Province and went into seclusion in the Shaolin temple (Shorin in Japanese) to teach Zen. He also taught his system of unarmed combat called Shorin Kempo.

Forms of Chinese combat have been recorded as far back as 3000 BC. Gichin Funakoshi (船越義珍, Funakoshi Gichin, November 10, 1868 – April 26, 1957) is the founder of Shotokan Karate-Do, perhaps the most widely known style of karate, and is known as a “father of modern karate”. Following the teachings of Anko Itosu and Anko Asato, he was one of the Okinawan karate masters who introduced karate to the Japanese mainland in 1922.

He taught karate at various Japanese universities and became honorary head of the Japan Karate Association upon its establishment in 1949. is credited with being the founder of Chinese Kempo, mainly because he added the meditative practices of Yoga and Zen, making it a more complete system, as we know it today.

Zen is inseparably linked with Karate and every Master of Karate seeks a more enlightened experience by studying Zen; in fact, all the developments in Shorin Kempo were achieved by various priests, through the years. Finally, the close connection between priests and medicine resulted in the discovery not only of vital spots on the human body where cures could be applied but also where Kempo attacks could be directed for the best results.

From China, Kempo spread north to Mongolia, east to Korea and south-east to Okinawa. Eventually it reached Japan, where it became extremely popular after the Kamakure era (about AD 1200). The soldier class, the Samurai, welcomed both the combat forms and the Zen philosophy. The morality and mysticism of Zen Buddhism appealed to their sensibilities but the real attraction was the way it provided them with a discipline which made them capable of great endurance and excellence in fighting, through the development of insight into both themselves and their opponents.

At various times in history – for instance in 1400 and again in 1609, in Okinawa- the authorities forbade the populace to use arms. As a means of protection against the bandits, and sometimes against the authorities, unarmed combat became widely taught. The schools, themselves usually confined to the temples, were nevertheless kept secret, because if discovered they would have been immediately wiped out by those in power. It was not until 1901 that Karate, as we now know it, was brought out of secret study and taught openly in Okinawa.

In 1916, Master Gichin Funakoshi came from Okinawa to Tokyo and pioneered the modern system of Karate in Japan. There are many schools of Karate today, born from many origins, each with its own merits and perhaps its own faults.

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.

Get Up. Show Up. Lace Up.

29 May 20207 Jun 2021 by tigerathletic, posted in Bodyweight Training, Cardio Kickboxing, Online Personal Trainer, Personal Trainer

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 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.

Run For Fun.

18 May 2020 by tigerathletic, posted in Personal Trainer

via Run For Fun.

Championship Boxing

7 May 202027 May 2021 by tigerathletic, posted in Online Personal Trainer, Personal Trainer

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

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

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

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

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

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

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

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

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

Together Changes Everything. Let’s Workout.

A Modern Approach To Fitness

6 May 202024 May 2021 by tigerathletic, posted in Online Personal Trainer, Personal Trainer, Private Gym

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

Tiger Athetic. Sandton, Johannesburg.

Founder Aubrey’s rigorous, results-focused methodology has attracted an exclusive, high-powered membership. Tiger Athletic is a ground-floor facility, in an office park in Sandton Johannesburg, combining privacy and relaxing surroundings. Members can relax with an espresso or beverage of choice before and after workouts or take a walk through our private urban short golf course. The change rooms feature absolute privacy without a soul in sight for added peace of mind.

Our Philosophy

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

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

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

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

Tiger Athletic Fitness & Conditioning is a private, appointment only strength & conditioning gym in the heart of Sandton. Our personal trainers are health and fitness professionals who use an individualized approach to assess, motivate, educate, and train clients. We design safe, effective, fun exercise solutions for in-person and online personal training clients.

Our ‘Fit for Life’, health first approach helps us to help you reach your goals safely and effectively through health and fitness assessment, best in class coaching, modern resistance, and cardio equipment, calisthenics, and boxing to provide a pragmatic, extraordinary 50-minute workout that is simple, efficient and effective.

Together changes everything. Lets workout.

Lacto – Vegetarian Diet For Weight Loss

3 May 20203 May 2020 by tigerathletic, posted in Personal Trainer, Smart Nutrition, weight management

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

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

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

A Healthy Traditional Indian Diet

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

Why Eat a Plant-Based Indian Diet?

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

What Food Groups Does It Include?

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

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

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

Summary

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

Healthy Foods to Eat

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

What to Eat

Try incorporating the following ingredients into your daily meal plan:

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

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

What to Drink?

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

Summary

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

Unhealthy Foods to Avoid

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

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

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

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

Summary

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

A Healthy Indian Sample Menu for One Week

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

Monday

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

Tuesday

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

Wednesday

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

Thursday

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

Friday

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

Saturday

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

Sunday

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

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

Summary

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

Healthy Snack Options

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

Here are some weight loss friendly snack ideas:

Small handful of nuts
Sliced fruit with unsweetened yogurt
Vegetable chaat
Sprout salad
Roasted pumpkin seeds
Sliced fruit with nuts or nut butter
Roasted chickpeas (channa)
Hummus with vegetables
Bean salad
Salted popcorn
Unsweetened kefir
Homemade trail mix
Fennel seeds
Fresh fruit with cheese
Broth-based vegetable soup

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

Summary

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

Smart Ways to Lose Weight

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

Increase Activity

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

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

Make Smart Choices

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

Summary

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

A Weight Loss Friendly Shopping List

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

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

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

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

Summary

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

The Bottom Line

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

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

Together Changes Everything. Let’s Workout.

30 Day Tiger Abs Challenge

27 Jan 202027 Jan 2020 by tigerathletic, posted in Assessment, Bodyweight Training, Healthy Habits, own your body, Personal Trainer, Rehabilitation, Strength & Conditioning, Weight Loss

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)
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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.

Thermogenic Food Simplified

28 Aug 20198 May 2020 by tigerathletic, posted in Personal Trainer

https://www.youtube.com/watch?v=gV5DoDZE8r4

Modern. Private. Strictly by Appointment.

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

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

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

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

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

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

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

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

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

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

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

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

Olives

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

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

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

Eggs

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

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

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

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

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

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

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

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

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

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

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

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

Together changes everything. Let’s work out.

Sugar Addict?

27 Aug 20198 Jun 2021 by tigerathletic, posted in Personal Trainer, Smart Nutrition

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

South African sales of sugar-filled drinks and other sweets soaring, at 63%, we have the highest percentage of fat children and adolescents on the planet, as a nation, we are addicted to sugar in all its glorious forms.

While sugar is not literally addicting, (scientists long ago proved that people are born with a preference for sweets), this innate desire does not disappear as we grow older. Some people find it impossible to leave the dinner table without dessert; others can’t fathom a day without chocolate. Many women blame hormonal surges for the sweets cravings they get around the same time each month.

Sugar and other sweeteners add calories with few other nutrients and have no doubt helped contribute to our current epidemic of obesity. True, sugar is not alone in promoting obesity, a lack of exercise and excessive calories from poor nutrition habits also contribute.

Sugar has been blamed for everything from diabetes, tooth decay, obesity, and heart disease to disruptive behavior in the classroom. But sugar by itself will not cause any of these conditions, except for cavities.

A comprehensive review of scientific research, published in the journal Nutrition Research in 1997, showed that sugar is not a direct cause of heart disease, diabetes, obesity, or hyperactivity. A more recent American government report concurs that sugar is not by itself linked to any of those conditions. However, too many calories, in any form, can contribute to obesity, diabetes, and heart disease.

Changes in our behavior are often attributed to changes in our blood sugar levels. When you consume a meal made up of simple, refined carbohydrates – like a doughnut or a soft drink – the result is a spike in blood sugar. Your body responds to this spike by secreting large amounts of insulin to normalize your blood sugar level. In response to the insulin, your blood sugar level drops quickly, leaving you with a feeling of sluggishness and irritability.

When your blood sugar gets too low, hunger reappears, and the roller-coaster ride resumes, that is, at least until your if your next ‘fix’ of simple carbohydrates. It’s simple carbohydrates that twe need to watch specifically, not the healthy, fibrous carbohydrates that come from whole fruits, vegetables, and whole grains.

As your personal trainer, I help you choose healthy carbohydrates or give you nutritional advice that adds protein or fat to your meal, so your blood sugar will rise and fall more normally without the negative side effects.

When we say we have a sugar addiction, we may mean anything from a mild desire to intense cravings for sweet foods and drinks. Some people go so far as to equate the effects of sugar to a drug, saying it calms them and helps them deal with stress.

The U.S. Department of Agriculture’s Food Guide Pyramid recommends we limit added sugars in our diet to 12 teaspoons per day, as far back as 2001, the average American ate and drank the equivalent of 31 teaspoons of sugar daily, however, even with these scary numbers, South African children still manage to feature as amongst the fattest on the planet.

Sugar finds its way into virtually every kind of processed food, from tomato sauce to soups and, especially, soft drinks. One 330ml can of your favorite soft drink contains approximately 10 teaspoons of sugar. As if that is not bad enough, some data suggest that we consume an average of 155 liters of soft drink per person annually. That’s a lot of sugar and extra calories!

Sugars have 4 calories per gram or 15 calories per teaspoon. If you want to shave calories, it’s a good idea to limit added sugar in your diet. Sounds simple enough, but what about those hard-to-ignore cravings? Here’s the trick: Gradually decrease the amount of sugar you eat, and how often you eat it. This will help you reduce your desire for sugars while lowering your caloric intake.

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

Many people, newly diagnosed with diabetes find that after they start eating fewer sweets and simple carbohydrates, foods like fresh fruit taste sweeter and can satisfy their cravings for sweets. Remember, moderation is the key. If you can control the quantity, you will be able to enjoy sweets on occasion.

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

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

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

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

Use the table to decide if the food is high or low in fat, saturated fat, sugar and sodium (salt). Foods in the ‘low’ group can be eaten more often, but foods in the ‘high’ group should rarely be eaten or only on special occasions.
Become familiar with sugar terminology and find the hidden sugar in your diet. Recognize that all of these are sweeteners: corn syrup, high fructose corn syrup, sucrose, dextrose, honey, molasses, turbinado, and brown sugar.
Keep up with your food journal, and use the notes section to document your mood, setting, and activity whenever you feel the urge to eat sweets. Review your notes and look for patterns or triggers that you can alter to help control your sugar intake.
Don’t put yourself under pressure. Select one behavior to change weekly. Try satisfying your sweet tooth with a snack-sized chocolate bar instead of a full-sized one. Next week, trade in a soft drink for sparkling water with a splash of fruit juice.
Fight your cravings. Satisfy your desire for sweets with the natural sweetness of whole fruits or no-sugar-added juices.
Buy unsweetened food and beverages and add small amounts of sweeteners if you need them. Enjoy whole-grain cereal with one teaspoon of sugar instead of presweetened cereals, which contain much more sugar per serving.
Gradually decrease the amount of sugar you consume in your tea and coffee, let your taste buds slowly adapt to change. Don’t substitute artificial sweeteners for sugar; this will do little to alter your desire for sweets.
Moderate amounts of artificial sweeteners are not unhealthy, but they won’t help you retrain your taste buds.
Allow yourself small portions of sweets on occasion. If you just go ‘cold turkey’, it will be hard to think about anything else. Rather reward yourself with a portion of one small treat ever so often to resist ‘pigging out’ when your resistance wanes.

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

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

If you’re a sugar “addict,” kicking the habit will do your body good. Doctors newest nutritional recommendations suggest a balanced diet, low in fat, with reduced sugar intake, along with regular exercise, as the best way to lose weight and keep it off.

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

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

Together changes everything. Let’s work out.

Street Workout. Urban Bootcamp.

14 Jun 201920 Jun 2019 by tigerathletic, posted in Assessment, Bodyweight Training, bootcamp, Healthy Habits, own your body, Personal Trainer, Smart Nutrition, Weight Loss

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.

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.

Let’s Workout.

TigerFIT

4 Jun 20198 Nov 2019 by tigerathletic, posted in Assessment, Cardio Boxing, Cardio Kickboxing, Healthy Habits, own your body, Personal Trainer, Rehabilitation, Smart Nutrition, Strength & Conditioning

Working out with a personal trainer in a modern, private, appointment only gym is the gold standard method of reaching your weight loss and wellness goals, we all know this, however the reality for most people is that as great as having a Personal Trainer is, it’s simply too expensive for some in our present economic climate…..or is it?

We all have an image in our hearts and minds of what the best version of ourselves looks like. Tiger Athletic offers an authentic workout experience for those who want to learn how to achieve that vision with our strength and conditioning program, while getting in the best shape of your life in a high-intensity small group fitness setting.

Join our close-knit fitness community with morning, mid-day and early evening classes to suit every diary. Build the strength, confidence and passion needed to realise your dream body with great people and industry leading personal training.

Developed as a result of a rigorous education in Coaching Science, over two decades of boxing, martial arts and high-performance strength and conditioning training as an athlete, Tiger Fit provides the most effective group fitness and conditioning workout in the market with each class capped at 8 people to retain the personal training attention that is at the centre of our workout philosophy.

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

Burn upwards of 1,000 calories per class whether you are a working professional, a home executive or looking for a new challenge to get you to your dream body, for 50 minutes a day you can train like a professional athlete in a modern, private, appointment only gym with a world class trainer and not break the bank at R 400 per month!

Tiger Athletic is a modern, private, appointment only gym with a personal trainer for every session. Revolutionise 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.

Together Changes Everything. Let’s Workout.

Walk an Hour a Day and Lose 9kg in 2 Months.

28 May 2019 by tigerathletic, posted in Assessment, Healthy Habits, Personal Trainer, Rehabilitation, Walking

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.

Signature Workout

2 May 2019 by tigerathletic, posted in Assessment, Bodyweight Training, Cardio Kickboxing, Personal Trainer, Self Defence, Smart Nutrition, Strength & Conditioning

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!

10 000 Steps A Day Challenge

26 Apr 201919 Jun 2021 by tigerathletic, posted in #personaltrainer, Assessment, Bodyweight Training, Healthy Habits, outdoor fitness, Personal Trainer, Rehabilitation, Walking, weight loss transformation

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.

Evaluate, Customise, Communicate.

9 Apr 20199 Apr 2019 by tigerathletic, posted in Assessment, Bodyweight Training, Cardio Boxing, Cardio Kickboxing, Dance Music, Healthy Habits, Personal Trainer, Rehabilitation, Self Defence, Smart Nutrition, Strength & Conditioning

A Modern Approach To Fitness

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.

Start today with a fitness evaluation.

FitMums #StrongHER

30 Jan 2019 by tigerathletic, posted in Assessment, Bodyweight Training, Boxing, Cardio Boxing, Cardio Kickboxing, Dance Music, Healthy Habits, Personal Trainer, Rehabilitation, Self Defence, Smart Nutrition, Strength & Conditioning

Together Changes Everything

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.

Together changes everything. Let’s workout!’

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What is Corrective Exercise?

Beyond How Corrective Exercise Helps Clients Reach Fitness Goals – Quality of Life

Relieving Pain

Restoring Mobility

Recovering From and Preventing Injury

The Benefits of Corrective Exercise for Fitness

How Corrective Exercise Helps Clients Reach Fitness Goals by Improving Efficiency

Corrective Exercises Gets Clients off the Bench

Preventing Injuries in the First Place

Improving Performance

Who Can Benefit from Corrective Exercise?

Bad Posture

Explosive Physical Activity, Followed by Inactivity

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Step 1

Step 2

Step 3

Step 4

Step 5

Let’s Get Moving!

Keeping it real…

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