Tiger Athletic

Vegetarian Day

24 Jul 2019 by tigerathletic, posted in Smart Nutrition

Modern. Private. Strictly By Appointment.

A plant-based diet doesn’t have to be an all-or-nothing proposition. Vegetarians and vegans tend to have lower BMIs than meat-eaters, however, in America, less than 5% of adults consider themselves vegetarians, and 84% of vegetarians and vegans eventually go back to eating meat at least some of the time.

Having just one meat-free day a week has been shown to reduce risk for chronic preventable conditions including heart disease, cancer, and diabetes, not to mention it may also help you lose weight.

You don’t have to be a vegetarian to love a meatless meal. Fruits and veggies are some of the healthiest items on your plate and should fill half of it. That’s where vegetarian meals come in handy. Tasty, flavourful, and meat-free, what’s not to love?

Stir-Fried Baby Bok Choy

This classic serve 4, takes a total of 15 minutes to prepare and gets an upgrade with radishes, cashews, and chilli, perfect for weight loss at only 138 calories!

Ingredients

6 heads baby bok choy
2 tablespoons dark sesame oil
2 spring onions or 1 bunch scallions, white and light green parts only, thinly sliced
3 tablespoons low-sodium soy sauce
½ teaspoon sugar
1 Whole chilli, very thinly sliced
¼ cup chopped cashews
3 small radishes, very thinly sliced
1 ½ teaspoon toasted sesame seeds

Preparation

Trim leafy greens from bok choy; chop greens and reserve. (You should have about 2 cups.) Cut stalks into 1-inch pieces. Discard root ends.

Heat a large cast-iron skillet or wok over high heat. Add oil; swirl to coat. Add bok choy stalks and onions. Stir-fry until just softened, about 2 minutes. Add reserved greens, soy sauce, sugar and chili. Stir-fry until liquid has thickened, about 1 minute. Transfer mixture and sauce to a serving bowl. Top with cashews, radish slices and sesame seeds; serve immediately.

Nutritional Information

Calories per serving: 138
Fat per serving: 12g
Saturated fat per serving: 2g
Cholesterol per serving: 0mg
Fibre per serving: 1g
Protein per serving: 3g
Carbohydrate per serving: 7g
Sodium per serving: 420mg
Iron per serving: 3mg
Calcium per serving: 45mg

Super Green Salad

Shaved asparagus looks very elegant, the entire meal takes only 25 minutes to prepare, serves 8 people and this meal only packs 226 calories. This meal is low Carbohydrate, low Cholesterol, low Saturated Fat and is totally meatless.

Ingredients

Kosher salt
2 x 500g. bunches large asparagus spears
1 cup frozen shelled edamame, thawed
1 cup frozen or fresh English peas
½ cup extra-virgin olive oil
¼ cup slivered almonds, lightly toasted
2 cloves garlic
1 ½ teaspoon lemon zest
1 cup loosely packed fresh basil leaves
½ cup loosely packed fresh mint leaves
¼ cup loosely packed fresh tarragon leaves
2 tablespoons fresh lemon juice
60g shaved Manchego cheese

Preparation

Bring 6 cups water to a boil in a large pot; add 1 tablespoon salt. Have ready a bowl of ice water.

Trim tough ends from asparagus. Cut 1 bunch diagonally into 6cm pieces. Shave stalks of remaining asparagus with a vegetable peeler. Add diagonally cut asparagus, edamame and peas to boiling water; cook for 4 minutes. Plunge vegetables into ice water to stop the cooking process; drain well.

Process oil, almonds, garlic and lemon zest in a blender until smooth. Add herbs and process until smooth.

Place dressing, shaved asparagus, cooked asparagus mixture, lemon juice and 1/2 teaspoon salt in a bowl; toss to coat. Top with Manchego.

Nutritional Information

Calories per serving: 226
Fat per serving: 18g
Saturated fat per serving: 4g
Cholesterol per serving: 8mg
Fibre per serving: 5g
Protein per serving: 8g
Carbohydrate per serving: 10g
Sodium per serving: 314mg
Iron per serving: 4mg
Calcium per serving: 160mg

Arugula Salad with Shaved Artichokes

Artichoke are related to thistles and sunflowers, are rich in magnesium and folate and this meal packs only 125 calories with a total prep time of 30 minutes for 6 servings. This Recipe Is low Carbohydrate, low Cholesterol, low Fat, low Saturated Fat and is meatless

Ingredients

1 cup cider vinegar
½ cup sugar
2 teaspoons red pepper flakes
Kosher salt and black pepper
8 ramps or 8 scallions (white and light green parts only), trimmed
125ml cup mayonnaise
½ cup finely grated Parmesan cheese
2 tablespoons minced spring garlic or 2 cloves garlic, smashed to a paste
¼ cup plus 1 tablespoon fresh lemon juice
3 fresh globe artichokes
½ lemon
5 cups loosely packed baby arugula leaves
120g cremini mushrooms, very thinly sliced

Preparation

Stir together vinegar, sugar, red pepper flakes, 1 cup water and 1 tablespoon salt in a large saucepan; bring to a boil over high heat. Add ramps; reduce heat to medium-high and simmer for 5 minutes. Drain.

Process mayonnaise, Parmesan, garlic, 2 tablespoons water, 1 tablespoon of the lemon juice, 1 teaspoon black pepper and ½ teaspoon salt in a mini food processor until smooth.

Stir together 4 to 6 cups water (enough to cover artichokes) and remaining ¼ cup lemon juice in a large bowl. Trim about 5cm from top of each artichoke. Cut each artichoke in half vertically. Remove fuzzy thistle from bottom with a spoon; discard. Trim any leaves and dark green layer from base. Rub edges with lemon and place in lemon-water mixture. Once all artichokes are trimmed, remove 1 at a time  from water and thinly slice with a mandolin or sharp knife. Place in a large bowl. Add dressing, arugula and mushrooms; toss to coat. Top with ramps.

Nutritional Information

Calories per serving: 125
Fat per serving: 5g
Saturated fat per serving: 1g
Cholesterol per serving: 6mg
Fibre per serving: 4g
Protein per serving: 6g
Carbohydrate per serving: 14g
Sodium per serving: 618mg
Iron per serving: 2mg
Calcium per serving: 146mg

Greek-Style Baby Potatoes

Poaching potatoes in olive oil makes for a luxurious side to serve with a light main dish at only 368 calories and 15 minutes active. This low cholesterol dish serves 4.

Ingredients

1 red bell pepper, halved lengthwise and seeded
4 cups olive oil
1 ½ pounds baby new potatoes, halved (about 4 cups)
4 fresh bay leaves
12 Castelvetrano or other large olives, halved (about 1/3 cup)
½ cup loosely packed fresh flat-leaf parsley leaves
Salt and black pepper

Preparation

Preheat broiler. Place bell pepper halves cut-side down on a foil-lined baking sheet. Brush tops with 1 tablespoon of the oil. Broil 4 inches from heat until charred, 6 to 8 minutes. Place in a bowl; cover tightly with plastic wrap. Let stand 10 minutes. Peel and cut into strips.

Combine potatoes, bay leaves and remaining oil in a large pan over medium-high heat. Simmer until potatoes are very tender, 12 to 15 minutes.

Transfer potatoes to a bowl with a slotted spoon; discard bay leaves. Stir in olives, parsley, 3/4 teaspoon salt and 1/4 teaspoon black pepper. Serve warm.

Nutritional Information

Calories per serving: 368
Fat per serving: 25g
Saturated fat per serving: 3g
Cholesterol per serving: 0mg
Fibre per serving: 4g
Protein per serving: 4g
Carbohydrate per serving: 33g
Sodium per serving: 737mg
Iron per serving: 2mg
Calcium per serving: 37mg

Radish and Turnip Sauté

This dish uses radish and turnip greens, or you can sub in mustard greens. Active time is 15 min with 4 servings at an easy 127 calories. This Recipe Is low calorie, low in saturated fat and meat free.

Ingredients

1 bunch radishes (about 12 oz.)
2 Tablespoons unsalted butter
1 tablespoon extra-virgin olive oil
300g young turnips (about 4 small), peeled and cut into 1/2-inch pieces
2 cups chopped turnip greens
1 ½ tablespoons cider vinegar
Salt and black pepper

Preparation

Trim greens from radishes; chop greens and reserve. (You should have about 1 cup.) Cut radishes into quarters.

Heat butter and oil in a large skillet over medium-high heat. Add radishes and turnips. Sauté, stirring often, until lightly caramelized, about 7 minutes. Stir in turnip greens, vinegar, 1 teaspoon salt, 1/4 teaspoon pepper and reserved radish greens. Cook, stirring constantly, until greens are wilted, about 1 minute. Taste and season with additional salt and pepper, if desired.

Nutritional Information

Calories per serving: 127
Fat per serving: 10g
Saturated fat per serving: 4g
Cholesterol per serving: 15mg
Fibre per serving: 4g
Protein per serving: 2g
Carbohydrate per serving: 10g
Sodium per serving: 333mg
Iron per serving: 1mg
Calcium per serving: 98mg

Spring Beets with Rhubarb Vinaigrette

One cup of rhubarb packs 10 percent of your daily calcium, this recipe needs 35 minutes of active time and will produce 6 servings of 207 calories. This recipe is low calorie, low cholesterol and low in saturated fat.

Ingredients

300g finely chopped rhubarb
¼ cup red wine
2 tablespoons red wine vinegar
2 tablespoons finely chopped shallot
3 teaspoons chopped fresh thyme
Kosher salt and black pepper
750g beets, peeled and cut into small wedges
3 tablespoons olive oil
50g crumbled soft goat cheese
½ cup chopped pistachios
2 tablespoons honey

Preparation

Stir together rhubarb, 2 cups water, wine, honey, and vinegar in a saucepan. Bring to a boil over high heat. Reduce heat to medium and simmer until rhubarb has broken down, about 10 minutes. Pour mixture through a wire-mesh strainer into a bowl, pressing solids to extract liquid. Discard solids. Wipe saucepan clean. Place strained liquid in saucepan. Cook over medium-high heat, stirring occasionally, until reduced to 1/3 cup, about 5 minutes. Transfer to a bowl; stir in shallot, 2 teaspoons of the thyme and ½ teaspoon each salt and pepper. Refrigerate for 10 minutes.

Place a steamer basket in a large stockpot with a tight-fitting lid. Add water to just below steamer basket and place stockpot over high heat. Place beets in steamer basket. Cover and cook until beets are tender, 15 to 20 minutes. Transfer to a plate; refrigerate for 10 minutes.

Whisk oil into rhubarb mixture. Add beets; toss to coat. Transfer to a serving bowl. Top with goat cheese, pistachios and remaining 1 teaspoon thyme.

Nutritional Information

Calories per serving: 207
Fat per serving: 12g
Saturated fat per serving: 2g
Cholesterol per serving: 3mg
Fibre per serving: 5g
Protein per serving: 5g
Carbohydrate per serving: 21g
Sodium per serving: 280mg
Iron per serving: 2mg
Calcium per serving: 75mg

Coastal Carrot “Fettuccine”

Slash carbs and boost fibre by shaving carrots into colourful “noodles” in these 104 calories, 15-minute prep and 15-minute cook Paleo pasta dish. This recipe is low calorie, low carbohydrate, low cholesterol, low saturated fat and meatless

Ingredients

2 tablespoons extra-virgin olive oil
1 clove garlic, minced
½ cup grape tomatoes, quartered if large
2 ½ tablespoons finely chopped fresh basil
3 large rainbow or orange carrots
1 cup tomato sauce
¼ teaspoon sweet paprika
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 tablespoons pumpkin seeds, toasted, for garnish

Preparation

Heat oil over medium-low heat in a large skillet. Add garlic and sauté until soft and fragrant, about 30 seconds. Add tomatoes and 2 Tbsp. basil; sauté until tomatoes burst and release their juices, about 5 minutes. Shave carrots into ribbons, using either a spiral slicer (aka spiralizer) or a vegetable peeler.

Add carrots, tomato sauce, paprika, salt, and pepper to skillet and cook until carrots are tender, about 10 minutes. Sprinkle with remaining 1/2 Tbsp. basil and garnish with pumpkin seeds before serving.

Nutritional Information

Calories per serving: 114
Fat per serving: 8g
Saturated fat per serving: 1g
Cholesterol per serving: 0mg
Fibre per serving: 3g
Protein per serving: 2g
Carbohydrates per serving: 11g
Sodium per serving: 505mg
Iron per serving: 1mg
Calcium per serving: 35mg

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.

Weightloss Map

24 Jul 201924 Jul 2019 by tigerathletic, posted in Healthy Habits

Modern. Private. Strictly By Appointment.

It’s easy to feel overwhelmed when you want to lose weight yet don’t know where or how to start. Get expert guidance on how to take one step a day towards a leaner, stronger body and jumpstart your weight loss with these expert tips, meal plans and workouts!

Step 1: Booking a consultation and health appraisal with a qualified personal trainer is the most important first step to ensure a safe and effective start to any new program of exercise. The initial interview is a scheduled appointment intended as a mutual sharing of information with the expected outcomes of assessing client-trainer compatibility, discussing goals, and developing a client-trainer agreement.

Step 2: Organize your fridge in a way that will help you shed the unwanted weight. How you organize your refrigerator could be working against you. Make your fridge an ally with these pros’ tricks to make your fridge a weight loss ally.

Step 3: Stock up on superfoods. It’s important to keep a stock of healthy foods that allow you to put together a healthy meal at a moment’s notice. When eating out it is easy to consume north of 200 extra calories, making eating at home a no brainer when it comes to eating healthier and helping you kick the spare tyre.

Step 4: Your personality plays a large role in your ability to lose weight and keep it off. The attitudinal assessment is not an assessment of physical condition, it is a gauge of attitude, outlook and perspective, key drivers of attaining your goals of a leaner, stronger more functional self.

Step 5: Need a new personal trainer? Tiger Athletic Fitness & Conditioning is a modern, private, strictly by appointment gym in Sandton, Johannesburg. Our personal trainers are health and fitness professionals who use an individualised approach to assess, motivate, educate and train clients. We design safe, effective, fun exercise solutions for the individual who is accustomed to personalised attention and a modern approach.

Step 6: To lose weight, you need to burn more calories than you consume, which inevitably means one thing: portion control. But you’re not necessarily doomed to a growling stomach until you reach your goal. Here are a couple of easy ways to cut portions, trim calories, and lose fat without counting the minutes until your next meal.

Step 7: When it comes to working out and getting healthy, there are many different important components – such as strength and conditioning. To achieve your fitness goals, you need to have a strong core. Strength and conditioning is important and a critical addition to any fitness routine. Over the years experts have highlighted the importance of strength training in everyone

Step 8: Fat burning foods. Certain foods have a thermogenic effect, you literally burn calories as you chew. Other have nutrients and compounds that crank up your metabolism. Stoke your metabolic fire by eating more of these foods, while cutting out unhealthy snacks and empty calories.

Step 9: Bad training habits. Exercise is the most important component of a healthy weight loss plan, the scale will not move an inch if you take short cuts. You put in the time and effort, show up at the gym, and pride yourself in not taking shortcuts. So why is the scale not budging? Chances are, poor exercise form or bad workout habits are costing you precious calories.

Step 10: Cut out “low fat,” “fat free,” or “reduced fat,” while these labels are fine for dairy products like milk, you shouldn’t automatically assume other types of foods are any better for your diet than the full-fat versions as more sugar, salt, and additives are added to make them taste good. The result is foods that are lower in fat, sure, but contain more sugar and more calories.

Step 11: 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 calorie 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.

Step 12: Hunger is one of the biggest obstacles to any weight-loss plan, a protein-packed breakfast slows digestion and keeps blood sugar steady, meaning you’ll feel more satisfied and energized for the rest of the day. Eggs are an easy way to get this belly-flattening nutrient in your morning meal. Eggs and veggies in the morning are a delicious way to jumpstart your metabolism and fuel your whole day.

Step 13: Vegetarian day. Having just one meat-free day a week has been shown to reduce risk for chronic preventable conditions including heart disease, cancer, and diabetes, not to mention it may also help you lose weight.

Step 14: Calisthenic Bible.The word calisthenics comes from the ancient Greek words kálos (κάλλος), which means “beauty”, and sthénos (σθένος), meaning “strength”. It is the art of using one’s body weight and qualities of inertia as a means to develop one’s physique. A longstanding urban legend has claimed that the exercise was named after one of its earliest promotors, the Greek historian Callisthenes.

Step 15: Post exercise overeating. Many people eat rich foods and larger portions after working out, either because they are truly hungry or just feel like they earned the reward. They end up eating back all, or more than the calories they have just worked so hard to burn! There’s nothing wrong with small snack or a filling dinner after exercising, but before you dig in, you must understand your body’s true nutrition needs so you don’t end up gaining weight despite all your hard work.

Step 16: Fight your cravings. “Cravings”—such a dirty word when you’re trying to lose weight or keep it off. No matter what your “I-want-it-now” food is, magwinya, burgers or cupcakes, you probably wrestle with what you want to do (eat it now!) with what you “should” do (go eat veggies).

Step 17: Sugar addict? Kick the habit Fact: we love our sugar and sugary treats. Arb fact: Former US President Ronald Reagan had to have jellybeans on his desk always. Vending machines and even till points almost everywhere feed our cravings for sweets. With South African sales of sugar filled drinks and other sweets soaring and the highest percentage of fat children and adolescents on the planet, we as a nation are addicted to sugar in all its glorious forms.

Step 18: Hidden sugar in your diet. You’ll quickly realize just how often sugar is added to foods when you look for it on ingredients lists. Even things that you don’t think are sweet, like tomato sauce, crackers, condiments, and salad dressings can be packed with sugar. Ingredients are listed in order of how much exists in the product. If it’s in the top three ingredients, it’s high.

Step 19: Quinoa is a dieter’s dream food. Each 1-cup cooked serving packs 8 grams of boep reducing protein and 5 grams of fibre. The pseudo cereal (it’s a seed) is also extremely versatile: in addition to swapping it in as a replacement for rice, you can use it to top a salad, mix it into a smoothie, or even eat it as a hot cereal for breakfast.

Step 20: Make your home a slimmer place. If your cabinets are so stuffed that you need to put food on your counters, fridge, or exposed shelving, you’re setting yourself up to trigger a craving. A bag of potato chips or chocolate out in the open will put the food on your radar when you walk by. The minute you see that visual cue, you want it.

Step 21: Kick – Lift – Box. Whether you’re a fitness newbie or long-time gym aficionado Kick – Lift – Box twice per week will get you to your fitness goals in no time. You can kick, punch and lift your way to a stress-free zone within minutes of your high-energy Kick – Lift – Box routine with movements that stimulate every muscle group in a simple, effective 50 min workout.

Step 22: Crank up your metabolism. How fast your body burns calories is dependent on many things, among them; genetics, your sex, and your age. Resistance training is the best thing you can do to reverse the inevitable age-related slowdown. If you have signed up for a Tiger Athletic Strength & Conditioning Program, then you’re already heading in the right direction!

Step 23: Your gut can make you slim. Simply put, if you get the microbiome, that collection of bacteria inside you healthy, you will lose weight. It’s less about eating a certain percentage of carbohydrates, protein and fat than about correcting the overgrowth of unhealthy bacteria, which is making you crave the wrong foods, triggering inflammation.

Step 24: 10 000 Steps a day challenge. Getting healthy and in shape doesn’t have to mean countless hours in the gym. As awesome as your 1 hour with your 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?

Step 25: Barre. Want to lose the jiggle for good? Ballet-inspired workouts blast fat, focusing on your lower-half resulting in toned abs, bums, and legs. Getting you slim and trim with a 30-minute routine. Here’s the secret: Most exercises involve “micro-movements,” in which you move just an inch or two. “They take out the momentum, forcing you to stay in the contraction, which tires muscles faster, giving you faster results”.

Step 26: 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.

Step 27: Skipping is an efficient, effective way to burn fat, strengthening your legs, glutes, arms, and shoulders in as little as 5 minutes per day. Jumping rope is a quick, convenient way to get your heart rate up into a fat burning zone wherever you are.

A skipping rope fits into any bag, so you know what that means…no excuses! Here is a quick routine. Try shortening the skipping segments by 20 to 30 seconds from 1 minute to start with until you can repeat the circuit twice or do body weight exercises during your 30-second rest periods, even trying variations of skipping like high knees or jumping jack legs.

Warm up skipping at an easy pace using a two-footed jump.
Skip as quickly as you can for the next 30 seconds.
Rest for 30 seconds
Skip as quickly as you can in a jogging style for 1 minute.
Rest for 30 seconds
Skip as quickly as you can in a two-footed hop with a side-to-side jump for 1 minute.
Rest for 30 seconds.

Step 28: You’re probably familiar with salty, sweet, bitter, and sour, but did you know there’s a fifth taste? It’s called umami, and a recent study shows that it has a unique effect on appetite. Umami, which means, a pleasant savoury taste, has been described as a mouth-watering, brothy, meaty sensation with a long-lasting aftertaste that balances the total flavour of a dish. Umami flavour occurs naturally in several healthy foods.

Here are five nutrient-rich umami options that may help you eat less, along with easy ways to enjoy them!

Mushrooms provide just 20 calories per cup, and they’re the only plant source of vitamin D, a key nutrient linked to lower rates of obesity, type 2 diabetes, heart disease, high blood pressure, osteoporosis, and certain cancers. Studies also link low vitamin D intake to more total fat and belly fat, and recent research has found that adequate blood vitamin D levels improve muscle strength and help muscles work more efficiently by boosting energy from within cells. Mushrooms also contain unique antioxidants that fight aging and heart disease, and natural substances in mushrooms have been shown to protect against breast cancer by preventing levels of estrogen in the body from becoming excessive. Shiitake, Japan’s most popular mushroom, is particularly rich in umami flavour. Simply sauté some ‘shrooms in organic, low-sodium vegetable broth with a bit of garlic, and add them to almost anything, including omelettes, salads, soups, or open-faced sandwiches.
Truffles, are one of the world’s greatest delicacies, contain three types of natural umami substances. This fungus, which has been referred to as the diamond in the kitchen, is quite expensive because it’s difficult to cultivate, but a tiny amount goes a long way. Just a thinly sliced or shaved bit of truffle adds robust flavour to any dish, but you can also use truffle oil to make a simple vinaigrette along with extra virgin olive oil, vinegar or lemon juice, and herbs. Or drizzle truffle oil over cooked veggies, spaghetti squash, or a lean protein like organic eggs or fish.
Green tea – The list of green tea’s benefits is impressive. Regular consumption has been linked to a reduced risk of obesity, heart disease, blood pressure, cancer, and osteoporosis, as well as overall anti-aging benefits. In addition to using green tea as a beverage along with meals, I like to use both brewed tea and loose leaves in cooking. I whip loose tea leaves into smoothies or combine them with pepper and other herbs like thyme as a rub. Brewed tea makes a great base for a marinade or soup or a flavourful liquid for steaming veggies or whole grain rice.
Seaweed, with benefits that range from heart protection to weight loss. One recent research review concluded that some seaweed proteins work just like blood pressure meds, and in animal research, a component in brown seaweed was shown to help rats burn more body fat. In addition, seaweed’s star nutrient iodine helps regulate the thyroid, and its magnesium may help enhance mood and improve sleep. In addition to making a side of seaweed salad a staple in your sushi orders, you can add a dollop to many savoury dishes, including scrambled eggs, stir fry’s, and soups.
Tomatoes, as the levels of the umami provider glutamic acid increase as tomatoes ripen, and research shows that in the inner agoutis of a tomato are tied to a stronger umami aftertaste. To take advantage, add sliced ripe tomatoes to a garden salad, or roast or grill tomatoes to further intensify their flavour. Bonus: cooking tomatoes provide more lycopene (as much as a 164% boost!), an antioxidant linked to a reduced risk of heart disease, and cancer, as well as skin benefits, including preventing wrinkles.

Step 29: Join Aubrey in his 30-Day Solid Abs Challenge to build a stronger core and leaner abs. Gaining weight solely in your stomach 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.

Step 30: You’re not alone if you are struggling to maintain your motivation. Most exercise beginners start their plans feeling motivated, then totally lose steam by the one-month mark.

Daily reminders to self on why you’re losing weight, sticking with the habits you’ve adopted through these 30 steps and not missing your personal training sessions will help you continue until you have reached your ideal weight!
Research shows an association between weighing yourself and weight loss. In a study, the more often people stepped on the scale, the more weight they lost. Once a week is enough, don’t just rely on your personal trainer for your weight measurements. Keep the numbers, it is self-motivation and regulation in action!

Together changes everything. Let’s work out.

Reference:

NSCA
Harvard
Health Magazine
Cornell University
Duke University
American Journal of Clinical Nutrition
Journal of The International Society of Sports Nutrition
Trends in Endocrinology and Metabolism
University of Ottawa
Vanderbilt University
University of Southern California
British Medical Journal

Organize Your Fridge

17 Jul 201929 Mar 2021 by tigerathletic, posted in Smart Nutrition

Modern. Private. Strictly By Appointment.

Putting on an extra kilo…Easy Work! Losing it…? Also Easy! Having Ice cream from the tub or cheese while standing in front of the fridge late at night is bound to lead to increased weight. Organize your fridge in a way that will help you shed unwanted weight.

How you organize your refrigerator could be working against you. Make your fridge an ally with these pros’ tricks to make your fridge a weight loss ally.

Keep foods that are smart snack combos close to each other, like natural almond butter and apples, or low-fat cottage cheese and celery.
Place herbs like parsley and cilantro stems-down in a cup of water and cover with a plastic bag. The water keeps them fresh longer, change it every few days. Seeing the herbs will make you want to cook with them, a good thing, as they add flavor but hardly any calories or sodium.
If you love avocados, say, but don’t want to overdo it, store serving-size containers on a middle shelf. You can also get portion sizes of your guilty pleasures like cheese and chocolate too!
Ensure that calorie-rich meals such as macaroni and cheese should be in opaque containers and are hidden behind your healthier fair stuff so they’re not as top-of-mind and accessible when hunger hits and your natural tendency is to pick up and chew the first thing you see when you open the refrigerator door.-
Keep a container of pre-cooked grains, like barley or quinoa with your protein measuring scoop or half-cup measuring cup inside to make it easier to scoop out a portion when hungry.-
Jarred veggies, like roasted red peppers, artichoke hearts, and pickled beets are perfect additions to salads and soups that don’t require any prep time and add color to the front row of your refrigerator and plate.
Veggie salsas are versatile, filled with flavor, nutrients and contain very few calories, perfect to top chicken breasts or sweet potatoes.
Grainy Dijon mustard is a low calorie, savory condiment with rustic flavor, perfect for use as a salad dressing or marinade and in place of some or all the mayonnaise or dressing called for in a recipe, say, for tuna or any other salad
‘Cut’ juice with sparkling water to slash calories and add fizz to keep it from tasting boring. Fill a pitcher one-third of the way with juice and two-thirds of the way with sparkling water and serve juice that way next mealtime.
Fruit-sweetened jams, which are relatively low in sugar are great natural sweeteners to substitute refined sugars and are tasty with peanut butter on a brown-rice wrap, on breakfast oats, or drizzled on low-fat ice cream for dessert.
Buying blocks of hard cheeses, such as Parmesan Asiago and Pecorino Romano, help in portion and calorie control when using cheese as a garnish in recipes because you must physically shred them with a grater when you’re using them. This makes you very aware of just how much cheese you’re adding as opposed to adding cheese slices or a block on board to slice at the table.
Save the date, write down the date on zip lock bags of leftovers, this makes you aware of how long they have been in the fridge and helps you to make sure leftover fruits and vegetables won’t go uneaten.
Keep big pitchers of water infused with mint or ginger and in-season fruit or citrus slices in the fridge at the very front of the shelf so they are the first thing that you see when you open the fridge door. It usually lasts a couple of days, and it’s a great way to stay hydrated without lots of sugar or calories.
Research suggests that we are three times as likely to pick up the first thing we see in the fridge, the problem is, we often put our favorite not-so-healthy foods at eye level. Store some veggies on the top shelf rather than just in the crisper to slow you down and help you make conscious healthier snack choices.
A tub of Greek yogurt in your fridge is a must. It’s not only a breakfast staple, it works as a substitute for so many fattening spreads, such as sour cream, cream cheese, and mayonnaise.
Boil a half dozen eggs at the beginning of the week for a high-protein, quick the go snack that is a satisfying and nutritious option that’s easy to grab and go. They’re simple to put in a breakfast wrap or slice on a salad to make it a full and easy meal on weeknights or morning that you are either too tired or too rushed to do meal prep.
Once a week, scan the fridge and pull forward items that need to be finished, like opened tomato paste or Greek yogurt. It’ll remind you to use them and to cook at home, which is healthier 99 percent of the time.

Together changes everything. Let’s work out.

Initial Consultation

16 Jul 201913 Sep 2019 by tigerathletic, posted in Assessment

Better health, physical appearance and reaching your goals should be your personal trainer’s number one priority. What tools within his scope of practice can he or she employ to guarantee a positive outcome from your investment in your health?

The initial interview is our first responsibility for our personal training clients. This is a scheduled interview intended as a mutual sharing of information, ascertaining client-trainer Compatability, establishing a trainer-client agreement and to gather information regarding your personal health, lifestyle and exercise readiness using health appraisal.

Most importantly, we use health appraisal to screen you for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopedic diseases in order to optimize safety during exercise testing and participation.

We assess health status and stratify risk as a basis for referral to health care professionals for medical clearance where there are red flags, and use the data to develop safe, effective, fun comprehensive programs of exercise.

We are health and fitness professionals using an individualized approach to assess, motivate, educate and train you regarding your health and fitness needs. We design safe, effective exercise programs and provide guidance to help you achieve your personal goals. When supported by data or symptoms out of our scope of practice, we will refer you for your own safety to health care professionals.

This vital objective of the client consultation and health appraisal is directly in line with the scope of practice of the personal trainer as defined by the NSCA – Certified Personal Trainer Job (Task) Analysis Committee. The best way to describe the role and responsibilities of our personal trainers in the pre-participation screening process is through the acronym MATER.

Motivate performance and compliance
Assess health status
Train clients safely to meet individual objectives
Educate clients to be informed, consumers
Refer clients to health care professional where necessary

We have a diverse health and fitness industry with no specific standardized process for implementing the client consultation and health appraisal process. Typical delivery is predicated on four factors that dictate implementation. The personal trainer introduces himself by presenting his credentials, delivery will be in a private, designated site, your personal trainer will articulate the specific population served with his consultation, the appointment is a scheduled interview, any legal statutes will apply. Your trainer will then:

Conduct the interview
Implement and complete health appraisal forms with client
Evaluate for coronary risk factors, diagnosed disease, and lifestyle
Assess and interpret results
Refer to an allied health care professional when necessary to obtain medical clearance and program recommendations.

Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg using a rigorous, results-focused methodology that has attracted an exclusive high powered membership.

Joining Tiger Athletic is a two-way commitment, all members must undergo our client consultation and health appraisal process and must commit to workout at least twice per week, however, special arrangements can be made for clients who routinely travel for business, reside between Johannesburg and elsewhere and non-residents.

We approach fitness scientifically to ensure proper form and alignment. Each session is conducted by a personal trainer for both safety and effectiveness and lasts 50 minutes. We present a modern approach to fitness. Let us help you to reach your goals.

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.

Week 4: Turn It Up!

20 May 2019 by tigerathletic, posted in Assessment, Rehabilitation, Strength & Conditioning, Walking, Walking

Just how active can you get? Our goal this week is to try and set a new personal best, everyday! We all have responsibilities…,families, work, life to attend to…..TRY!!! It’s absoutely incredible that you are now in week 4 of the 10000 step a day challenge. You probably haven’t thought about this but by now you have walked in the neighborhood of 210 000 steps.

So How Far Have You Walked?

10 000 steps equate to about 7.6 kilometers or an hour and 40 minutes walking, depending on your stride length and walking speed. By now, if you’ve walked 10 000 steps per day you’ve covered about 160km! What’s 160km from you?

How to Join the Challenge

Measure your daily steps, using a fitness tracker, a smartwatch or your smartphone.
Join the challenge on the Tiger Athletic Challenge Group. We’ll be posting lots of helpful info and tips, answering all your questions and connecting you to other members of the community who are joining you for the challenge.
Post your progress to the group. Keep the rest of the community updated with your daily walking by posting screenshots of your step-counting app or photos of your fitness tracker or what you saw on your daily walk. Maybe you walked through the park at lunch or took a hike over the weekend. We want to see it!

How High Have You Climbed?

What about if you turned those walking steps into climbing steps? How do your daily steps compare to some of the world’s tallest staircases and buildings?

The longest staircase in the Guinness World Records can be found going up Niesen Mountain in Switzerland with 11 674 steps.
Burj Khalifa is the current tallest building in the world and has 2 909 steps to get to the 160th floor. Visitors aren’t allowed to use the stairs, so every time you walk 3 000 steps you’ve reached the top!
The annual race up the 1 860 steps to the top of the Empire State seems daunting until you realize that you have been walking 10 000 steps per day!

Realistically though, walking steps and climbing stairs isn’t exactly a one-to-one comparison, but you get the idea. If they were, however, how many times in a day could you climb the Burj Khalifa given your average step count?

How Many Calories Have You Burned?

Too far fetched to imagine? Here are some points a little more applicable to your daily life, calories burned! A lot of variables, of course, come into play, but the American Council on Exercise (ACE) estimates that the average person burns 3,500 calories per week walking 10,000 steps a day, even simpler, 500 calories a day

The brisker you walk or as we like to say, the more you turn up the intensity, the more calories you burn. If instead of focusing on shorter stints around your home or office, start trying to take more brisk walks around the block or up and down your street. Depending on your weight, walking 10,000 steps burns between 250 and 600 calories

Be The Best You

Dare yourself to add an additional half an hour walking to your daily routine, commit to a weekend hike or simply discover your neighborhood. It’s impossible to walk all day every day so pick one day, maybe the last day of this challenge and go for your all-time best daily step count record.

Then share it on the Tiger Athletic Challenge Group We want to hear about how far you walked, where you went and what you felt like. Did you discover another stunning hiking trail in beautiful South Africa? or A fun farmers market to stroll through on the weekend? Tell us!

Start today with a fitness evaluation.

10 000 Steps A Day Challenge. Week 3: Involve Friends and Colleagues

13 May 2019 by tigerathletic, posted in Assessment, Bodyweight Training, Walking

We Train The Hardest

Wow! Its week 3 already and you are going from strength to strength. In week 1, you established a baseline, In week 2 you got creative with your steps and upped the ante. Let’s add some excitement and maybe a little friendly competition, this week it’s time to get your friends, co-workers, family members, neighbors – EVERYONE – involved.

How to Join the Challenge

Measure your daily steps, using a fitness tracker, a smartwatch or your smartphone.
Join the challenge on the Tiger Athletic Challenge Group. We’ll be posting lots of helpful info and tips, answering all your questions and connecting you to other members of the community who are joining you for the challenge.
Post your progress to the group. Keep the rest of the community updated with your daily walking by posting screenshots of your step-counting app or photos of your fitness tracker or what you saw on your daily walk. Maybe you walked through the park at lunch or took a hike over the weekend. We want to see it!

Can Friends Help You Reach Your Goals?

The benefits of teaming up as accountability partners to get moving are a no brainer to work out, you’ll be more likely to stick with it until the end if someone you know I doing it as well.

People who have fit and active friends were more likely to be fit and active themselves as published in a study in Nature Communications in 2017. This backs up another study from 2010 in the Journal of Social Sciences that stated that people mimic the exercise habits of those around them and a 2016 study in the journal Obesity, that said obese participants lost more weight if they spent time around their fit friends.

Fit friends help motivate us to get started, they also help us stay the course and complete whatever program we’re on. According to a 1999 study published in the Journal of Consulting and Clinical Psychology, 95 percent of participants who started a weight-loss program with friends completed the program, while only 76 percent of those who participated alone finished. Additionally, the group with friends was 42 percent more likely to maintain their weight loss at the conclusion.

Healthy friends keep us accountable, motivate us to keep going, model healthy behaviors, provide friendly competition and make us happier throughout the process! This week your mission is to get 1 person to join your journey.

Tiger Athletic Fitness & Conditioning is a private, appointment only gym in the heart of Sandton. We use an individualized approach to assess, motivate, coach and educate you regards your fitness and health needs.

Week 2 – Get Creative To Log More Steps!

6 May 2019 by tigerathletic, posted in Assessment, Bodyweight Training, Walking

Your Personal Trainer

Welcome to week 2 and congratulations for making it through week 1!!! I hope you are feeling energized and pumped to work just a little bit harder this week. If you haven’t hit the 10 000 steps per day mark yet that’s perfectly fine, there are plenty of people gearing towards the same goal.

How to Join the Challenge

Measure your daily steps, using a fitness tracker, a smartwatch or your smartphone.
Join the challenge on the Tiger Athletic Challenge Group. We’ll be posting lots of helpful info and tips, answering all your questions and connecting you to other members of the community who are joining you for the challenge.
Post your progress to the group. Keep the rest of the community updated with your daily walking by posting screenshots of your step-counting app or photos of your fitness tracker or what you saw on your daily walk. Maybe you walked through the park at lunch or took a hike over the weekend. We want to see it!

Keep posting your daily tally on the Tiger Athletic Challenge Group and get encouraged by what other people are doing. Now that you have established a baseline and know how much you walk in a day, here are a couple of fun and creative ways to get you moving more.

Pace around your home while you brush your teeth.
Walk around the kitchen while coffee brews or the microwave is on.
Park the car at the other end of the parking lot from work or the store.
If there are two bathrooms at work or wherever you happen to spend the majority of your day, use the one that’s farther away or even one on a different floor so you have to take the stairs.
Take a walk on your lunch break, between meetings or errands.
If you have a phone call or meeting, take a walk while you do it.
Take your pet for a long walk or walk a friend’s dog.
If the shop is close enough, walk there!
Take your afternoon coffee break walking distance from your office.
Play tag or some other game that involves a lot of movement.
If possible take the stairs instead of the elevator or escalator.
Carry shopping bags from your car to the house one at a time.
Pace the room while the commercials are on.
Take the long way to the printer or water fountain.
Pick up litter around your office or neighborhood.
Pace when you’re waiting for an appointment.
Instead of sending an email, walk over to your co-worker’s desk.
Skip the drive-thru and dance around the kitchen while you cook.
Clean your home.
Do some work around the yard like mow the lawn or rake leaves.
Take an extra lap around the supermarket.

Seems silly but every step adds up, you’ll be surprised how quickly you can reach 10 000 steps. Basically, if you can walk somewhere, you should walk somewhere!

Don’t let me tell you about it, fill in the form below and get a complimentary workout with us, on us!

Let’s Start! 10 000 Step A Day Challenge Week 1

3 May 201917 May 2020 by tigerathletic, posted in Assessment, Bodyweight Training, Walking

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.

How to Join the Challenge

Measure your daily steps, using a fitness tracker, a smartwatch or your smartphone.
Join the challenge on the Tiger Athletic Challenge Group. We’ll be posting lots of helpful info and tips, answering all your questions and connecting you to other members of the community who are joining you for the challenge.
Post your progress to the group. Keep the rest of the community updated with your daily walking by posting screenshots of your step-counting app or photos of your fitness tracker or what you saw on your daily walk. Maybe you walked through the park at lunch or took a hike over the weekend. We want to see it!

Get the Most From the 10,000 Steps a Day Challenge

Establish a baseline. Check how many steps you’re currently taking a day on average. Save that number for the end of the challenge to track your progress.
Every couple of hours through the day, take a look at the number of steps you’ve already logged. Are you on track? If not, get moving! Set a reminder on your phone or be mindful to walk to the water station, around your office or building.
If you’re going to commit to the challenge, make sure you keep your tracker or phone charged and with you at all times.
Set smaller goals for yourself. Regardless of what your baseline number is, think about where you want to be at the end of this challenge. Do you want to finally hit 10,000, or do you want to be able to climb up the stairs without getting winded or finish that park run?

Why You Should Walk More

There really is no need to convince ourselves that we need to be more active, we know it. A walking challenge can help you improve or maintain your health, by starting or complementing your current efforts to be mindful of the vital role exercise plays in improving the quality of our lives. Here are some amazing benefits of walking more:

Decrease body weight, BMI, body fat percentage and girth.
Increase muscular endurance
Increase HDL (“good”) cholesterol
Reduce the risk of type 2 diabetes
Improve cardiovascular fitness
Reduce physical symptoms of anxiety associated with minor stress
Improve sleep quality
Exercise is associated with better cognitive performance

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

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

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.

Week 4: Turn It Up!!!

So How Far Have You Walked?

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!

How Many Calories Have You Burned?

Be The Best You

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.

Bring Your Bestie :-)

13 Mar 201915 Jan 2020 by tigerathletic, posted in Assessment, Bodyweight Training, Healthy Habits, Rehabilitation, Smart Nutrition, Strength & Conditioning

We Train The Hardest

“The universe doesn’t give you what you ask for with your thoughts – it gives you what you demand with your actions.”

― Steve Maraboli, Life, the Truth, and Being Free

How about, 8 weeks, you and your bestie, in a modern, private, appointment only gym with an intensley trained trainer chasing a simple goal, to get you into your favourite outfit again! It’s easy, sign up to lose 5kg with our 8-week Get Fit program, and you can bring your bestie to all your workouts!

If ditching the gym to have brunch with your best friend makes you feel a tad bit guilty, cut yourself some slack and just bring them along, on us! It turns out friendships can impact our health just as much as working out and eating properly do. Research proves, having an active and fulfilling social life is crucial to maintaining physical health. Turns out, you can have the health benefit of your friendship and working out, all at the same time!

In your teens, social isolation is equivalent to the effects of getting no exercise says Kathleen Mullan Harris, a sociologist at the University of North Carolina at Chapel Hill and the lack of social connections in old age is equivalent to having diabetes, in terms of increasing hypertension. Working out with your best friend is a sure way of staying active and healthy for life.

In each of four studies tracking more than 20,000 teens into young adulthood, a survey on midlife and two surveys focusing on retirement and aging adults, the number and quality of an individual’s social life was compared with the four measures of physical health: BMI, inflammation, abdominal weight and blood pressure.

Researchers discovered a positive correlation between the number of social connections an individual had and his or her health. “With each additional social connection that you have, you get an added beneficial effect for your health,” Harris explained. “The more, the better.”This research validates previous research finding that individuals with active and thriving social lives can reduce the risk of mortality by 50 percent!

If you really want to lose the extra weight, eat better, get better quality of sleep, reduce stress and look good in your favourite clothes, try working out with your best friend. After all, working out with a companion has been scientifically proven to improve your exercise game and overall happiness!

Have you noticed a correlation between your health and the quality of your relationships? Do you make your social life and personal wellbeing a priority? Do you ever exercise with your friends?

Together Changes Everything. Let’s workout.

Book your complimentary workout below, and yes….Bring Your Bestie 🙂

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!’

#StrongHER

29 Jan 20198 Dec 2019 by tigerathletic, posted in Assessment, Bodyweight Training, Dance Music, Healthy Habits, Personal Trainer, Rehabilitation, Smart Nutrition, Strength & Conditioning

Together Changes Everything

When pregnant, you may seek out exercise programs for several reasons. You may feel self-conscious about your changing body, be concerned about having a healthy baby, want to stay in shape during your pregnancy, want to be able to handle the rigors of labour and delivery, or need additional social interactions and support during this phase of your life.

If you were physically active pre-pregnancy, you may continue, with the appropriate medical advice participating in appropriately adjusted sessions of physical activity to maintain cardiovascular and muscular fitness during pregnancy and post-partum.

If you were previously sedentary, you may also benefit from regular exercise during pregnancy although a program that is consistent with your physical capabilities would involve additional support, motivation, and professional guidance.

In all cases, being pregnant and wanting a personal trainer from Tiger Athletic, you will be required to consult with your health care provider before we can design or initiate you in an exercise program or modify your current exercise program.

Recommendations regards exercise during pregnancy relate to three key concerns:

Insufficient oxygen or energy substrates to the foetus
Hyperthermia, induced foetal distress or birth abnormalities
Increased uterine contractions

A well-designed fitness program with correct assessment, doctor advice, additional support and motivation should pose a low risk for these problems in uncomplicated pregnancies.

Benefits of Exercise During Pregnancy

Most pregnant women who follow their doctor recommendations can attain maternal health and fitness benefits. The following are some of the benefits for pregnant women who engage in exercise and follow their health care providers recommendations in a properly designed prenatal exercise program. (adapted from ACSM 2000, reference 4):

Improved cardiovascular and muscular fitness
Facilitated recovery from labor
Faster return to prepregnancy weight, strength and flexibility levels
Reduced post-partum belly
Reduced back pain during pregnancy
Increased energy reserve
Fewer obstetric interventions
Shorter phase of active labor and less pain
Less weight gain
Enhanced maternal psychological wellbeing that may reduce feelings of stress, anxiety and depression associated with being pregnant
Increased likelihood of adopting permanent, healthy lifestyle habits
Participation in an exercise program may also be beneficial in the primary prevention of gestational diabetes. The effects of regular exercise training on insulin secretion, insulin sensitivity and glucose metabolism may improve glucose tolerance.

In the absence of either medical or obstetric complications, exercise during pregnancy appears to be associated with many of the physical and health benefits typically observed in non-pregnant women.

Exercise Guidelines

The following exercise guidelines from the American College of Obstetrics and Gynaecologists apply to women who would like personal training from Tiger Athletic and do not have additional risk factors for adverse maternal or prenatal outcome. (Adapted from International Federation of Gynaecology and Obstetrics 2002, reference 3):

30 to 45 minutes of moderate exercise up to 6 days per week
Avoid exercise in the supine position after the first trimester
Exercise should not continue past point of fatigue or reach exhaustion
Non-weight bearing exercise such as cycling, and stretching are favoured for reducing injury risk and continuing the program throughout pregnancy
Exercises that present potential for even mild abdominal trauma are avoided, as well as activities that present a high risk for loss of balance or falling are discontinued prior to the third trimester.
Large increases in body temperature are minimised through adequate hydration, appropriate clothing and optimal environmental surroundings during exercise.
The many physiologic and morphologic changes of pregnancy persist 4 to 6 weeks post-partum, exercise programs should be resumed gradually after giving birth.

Tiger Athletic Fitness & Conditioning is a modern, private, appointment only strength & conditioning gym in the heart of Sandton. Our custom exercise programs stem from personalised assessments, strength & conditioning, motivation and education.

Together Changes Everything…

Sandton’s Private Gym

14 Dec 201820 Jun 2019 by tigerathletic, posted in Assessment, Boxing, Healthy Habits, Rehabilitation, Smart Nutrition

We Train The Hardest

Tiger Athletic Fitness & Conditioning is a private, appointment only gym in Sandton, Johannesburg. We use sport science to assess client’s health, set SMART goals and design custom fitness and lifestyle programs delivered through personal training.

Our programs cater for Sandton’s most influential minds, with many of the precinct’s top executives being part of our clientel. Our pragmatic, scientific approach develops the physical and mental strength of champions that transcends the playing field into the work arena.

Our approach is simple, a full body assessment to start the process and provide the foundation for a custom fitness and lifestyle program, plate loaded strength equipment, boxing gear and your personal trainer Aubrey, whose philosophy is built around coaching science and experience as a black belt, elite level fighter and instructor. Tiger Athletic is more than just another ‘exclusive’ fitness club, we are a portal to a healthy and productive way of life. A VIP pass to lifelong health, fitness and wellbeing.

Monthly membership starts at R5000. A 10 hour investment of your time each month with an intensly trained trainer to live our motto, “We Train The Hardest”.

Our assesment and health appraisal process is our competitive advantage. We screen for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic, and orthopaedic diseases in order to optimise safety during exercise testing and participation as well as assessing health status and stratifying risk as a basis for referral to our network of health care professionals where necessary.

Assessment data provides a platform to initiate fitness and lifestyle interventions for our clients. Creating a new, pre emptive path where data highlights the possibility of future injury or illness. Through our approach we can go beyond aesthetics, not managing to create beautiful, toned bodies but being able to forge a holistic approach to health.

We design safe, effective exercise programs and provide the guidance to help clients achieve personal fitness and health goals.

Together changes everything. Let’s workout

New Year. New You.

5 Dec 20187 Dec 2018 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, Weight Loss

There is no time like the present especially when it comes to gaining control over your health and lifestyle after an indulgant festive holiday. We’d like to make your fitness goals a reality in 2019. Become a new client and book 10 fitness sessions for January in December and get up to a 50% cash back to spend as you please!

Tiger Athletic is a private, appointment only strength and conditioning gym in the heart of Sandton. We offer a modern approach to fitness using exercise and nutrition programs based on your health assessment and goals.

We use our personal trainer and modern, state-of-the-art equipment, to provide you with a structured, action-oriented exercise and nutrition solution, improving fitness and appearance, reducing health risks and promoting healthy behavior through extraordinary 50 minute workouts that are simple, efficient and effective.

Our entire approach is designed around you as an individual, your unique physique, capabilities and goals. We assess, motivate, educate and coach you towards your personal goals in a professional and supportive environment.

Our assessment procedure and expert medical network ensure that you are looked after in the best possible way. Ensuring health first and lots of fun while you work towards your dream aesthetic.

Together changes everything. Let’s chat about your health?

Implementing a Wellness Plan Within Your Law Office.

5 Nov 201822 Jan 2019 by tigerathletic, posted in Assessment, Bodyweight Training, Boxing, Cardio Boxing, Cardio Kickboxing, Personal Trainer, Rehabilitation, Self Defence, Smart Nutrition, Strength & Conditioning

Your law office is only as healthy as your team members. If you find merit in this statement, you may also find merit in implementing a wellness plan within your firm. The legal profession is notorious for its prevalence of poor physical and mental health. The unique pressures of the modern legal environment leaves lawyers significantly more likely to suffer from depression and anxiety than other professionals.

A successful wellness plan establishes resources to help your attorneys and staff members maintain optimal physical, mental, and emotional wellness. A successful wellness program requires a partner skilled in thoughtful development and execution. This short paper aids that process, providing some tips on implementing a wellness program within your law office.

Why?

The mental and physical health of your team members is vital long term, aiding increased periods of peak performanc. A strategically aligned plan directly impacts the success of your legal practice in numerous ways:

It takes time to build an effective team of skilled attorneys and reliable support staff. You put in the effort to attract them to the firm – why not put in the effort to keep them there? Wellness programs help bolster employee satisfaction by providing tools that employees find useful in their professional and personal lives. Health screenings empower employees to stay on top of their physical wellness. Custom personal training, nutrition programs and office exercise programs encourage physical activity. Flexible work schedules send the message that it’s okay for employees to take time for themselves. Each of these resources provides value that increases team member satisfaction and long-term productivity.
It’s not necessary to beat your employees over the head with demands for healthier living. We can help your firm to develop a ‘culture of wellness’. Data from our assessment designs modern lifestyle programs that become engrained in the fabric of the law office, where attorneys and staff members are consistently exposed to healthier options and opportunities. As stated in the Harvard Business Review article How to Design a Corporate Wellness Plan that Actually Works, “It is first and foremost about creating a way of life in the workplace that integrates a total health model into every aspect of business practice, from company policies to everyday work activities.”
Combine, a culture of wellness with satisfied employees and you get increased productivity. Healthy employees are happier at work and play, are more efficient and are more effective in their execution of targets. There is a large percentage reduction in illness related absenteeism and team members can think clearer and communicate better because they are not going through the day exhausted and feeling overwhelmed. We effectively implement employee wellness programs that directly result in more productive teams translating into higher profits for your firm.

How?

It’s more than just starting a weight loss program or offering an incentive to quit smoking. Our assessments provide data that highlights the areas for physiological development that would most contribute to peak mental and physical performance. A short, in depth health and lifestyle questionnaire achieves the first step. These assessments are essential for determining where your team members find challenges and concerns both in their professional and personal lives.

Data from assessments is used to create personalised wellness plans. Common issues among your team members are also identified, this data is used to create the inhouse component of the program.

Smoking Cessation
Strength & Conditioning
On-Site Exercise Solutions
Short-Term Health Challenges

Communication.

Team members need to know that you have implanted a wellness program and what it entails. The framework of the plan is laid out with the appropritae mix of short video and face to face engagement is laid out at greater lenghth via targeted email. The goal is to create a create a culture of wellness.

Opinions are split on the issue of incentives and milestones for employee participation in wellness plans. According to the Harvard Review article, financial incentives have not been proven effective for long-term behavioural changes.

In fact, they may even foster some resentment and ill-feelings among team members. Instead, use team-based incentives to build camaraderie and encourage support among employees like competitions where strategic teams work as a unit to meet specific health goals. These options are more effective for creating a community of support, which leads to long-term changes.

Personal SMART goals are next. Quartely screenings provide data that demonstrates the development of the perticipant. Quarterly surveys, evaluate their participant impressions. Our wellness plans are never static, each team and team situation are unique, so there is always room for change and enhancements.

Whether you are a mid-sized law firm, a small practice or inhouse department with only a few members, a wellness plan can be of great assistance to your employees and the firm. It takes a bit of effort, but the result is more than worth it.

Together Changes Everything. Let’s Get Stronger!

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Let’s Get Moving!

Keeping it real…

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