Is Your Personal Trainer An Asset?

Hiring a certified personal trainer is a sure way to ensure that you get expert knowledge and attention to guide you to your personal wellness goals, identify and develop hidden strengths, address personal weaknesses and learn from past lifestyle behaviour through individualised assessments and custom fitness programs in a modern, private appointment only gym, Tiger Athletic personal training will help you shed the extra weight.

We offer a variety of exercise programs, customisable to overcome different hurdles that you commonly face that stop you from reaching your desired aesthetic, exercise solutions that help you derive real benefit from hiring a certified personal trainer who is invested in your success.

Personalised and in-depth assessments provide you the client, with information that simplifies SMART (specific, measurable, attainable, realistic, time based) goal setting and as a foundation for your trainer to design efficient and effective exercise programs by revealing a broader perspective of the client. The process and the data collected also assist in identifying potential areas of injury and reasonable starting points for recommended intensities and volumes of exercise based on desired goals and fitness outcomes.

Individualised assesssments help your Tiger Athletic trainer to bring the best possible tailormade fitness solution to our clients. Some of the key reasons for our indepth assessments:

1. A baseline for future comparisons of improvement or rate of progress.
2. Identification of strengths and weaknesses that may affect program emphasis on certain aspects.
3. Assistance in establishing appropriate intensities and volumes of exercise.
4. Clarification of short, medium and long-term goals.
5. Identification of areas of potential injury or contraindications prior to program initiation, which may lead to referral to a physician or other health care professionals; and
6. A record demonstrating prudent judgement and appropriate scope of practice in program design to further avert the risk of injury and ensure success.

At the very beginning, when tailoring our program for your best possible benefit, we take the most important first step with you, by figuring out what internal challenges you face in trying to lead a healthier more productive life. Our programs are flexible enough to include exercises that will be effective in helping you work through these issues by asking questions that identify the root of past failures.

1. Are conflicts between work and your lifestyle creating divisions that undermine motivation?
2. Do you need to get to know yourself better?
3. Do you focus on the end goal or success instead of being mindful of the process?
4. Does poor prioritisation of your goals in your everyday life hamper progress?
5. Can you take instruction and advice and apply it to everyday life?
6. Are you resistant to change? Does this affect your ability to move forward?
7. Does your moral require a regular boost?

Self-mastery has a multiplier effect on total life performance. An effective mind – body connection can help you achieve incredible results in all spheres of your life. An individual that fails to gel work, play and personal life into a team can cause unnecessary disruption, failed delivery and strategic failure across the board.

In modern life both business and personal, it is almost impossible to avoid being a member of a team. If you’re not on an official team at work, chances are you function within one in one way or another. So, it’s important for your personal and career development to isolate and develop your working strengths and weaknesses.

Strength & conditioning helps provide you with the physical, mental and emotional strength, stability, power, mobility, endurance and flexibility that you need to thrive as you navigate life. You use basic movement patterns like pushing, pulling, hinging, squatting, rotating, carrying and gait patterns (walking and running) every day. Strength & conditioning utilizes exercises that improve movement and thinking proficiency in these primary patterns to give you an edge and enhance your physical and mental performance, so you can achieve your goals in a team setting in the workplace, playing field and home!

Life is unpredictable and unstable. So why would you develop yourself using stable and predictable diets, workouts and self-help aids. No matter what your personal or business target is, audacious your fitness goals seem or how you perceive your physical ability, we treat variety and practical application as critical components of your training to keep you winning!

Tiger Athletic custom fitness solutions challenge the entire mind and body in every plane of motion to perform exercises that improve movement and cognitive skills on the field and in life. We are an appointment only, strength & conditioning gym offering custom, personal trainer led fitness solutions in a modern, private facility in the heart of Sandton. We offer simple, efficient, effective, personal wellness solutions.

Together changes everything. Let’s workout!

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Tiger Athletic. Advanced Strength & Conditioning.

Transforming your body from fat to fit, or unhealthy to healthy, and to start feeling great about your health and looks, you need a smart combination of nutrition and exercise. Like you need the air you breathe in order to live, your body needs physical exercise to help control your weight, reduce your risk of cardiovascular disease, reduce your risk of type 2 diabetes and metabolic syndrome, strengthen your bones and muscles and to improve your mental health and mood so you have a better quality of life.

Tiger Athletic Personal Training offers benefits and results that dieting and supplements alone just can’t give you. The exercise component of our programs boosts your metabolism and turns your body into a fat blasting furnace, while the benefits of our ‘smart nutrition’ go beyond weight. Good nutrition can help reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis. Our programs build muscle in the places you want and improves body shape to give you a firm, toned body, which when coupled with smart nutrition safely speeds up the weight loss and strength gain.

Our programs consist of strength & conditioning, healthy eating and portion control – eating the right food in the right quantities at the right times with a weekly weight loss target of half to one and a half kilograms. We keep track of your progress with monthly body fat percentage and girth measurements to show progress and motivate performance.

Tiger Athletic workout plans are largely based on your health assessment and goals, with a lot of variety and progressively harder sessions. Why? Not just to make you stronger and more fit, but to make sure you keep burning fat and toning muscle. When you do a workout over and over again, it eventually gets easier, which means your body doesn’t have to work as hard and therefore burns fewer calories. Our motto is “We train the hardest”, therefore each week the workouts evolve to a higher intensity, keeping your body interested and guessing by never doing the same workout twice.

Tiger Athletic Fitness & Conditioning is a modern, appointment only, strength & conditioning gym offering custom, personal trainer led fitness solutions. Our workouts are based on your health screening and goals. This initial process is instrumental in screening participants for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopedic diseases in order to optimise safety and benefit during exercise testing and participation.

Your personal trainer is a health and fitness professional who uses an individualised approach to assess, motivate, educate and train you regards your health and fitness needs. Our rigorous pre-participation health appraisal screening process ensures that we design and deliver comprehensive exercise programs that safely and effectively meet your individual fitness and health objectives.

You can start your own Tiger Athletic fitness program by booking your initial interview. This is a scheduled appointment intended as a mutual sharing of information with the expected outcomes of assessing client – trainer compatability, discussing goals and developing a a client – trainer agreement.

We stand by the quality of our work. We have no joining or cancellation fees. We let the quality of our assessments, fitness programs, coaching and results be the only reason you keep coming back for more.

Together changes everything. Let’s workout!

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Fight Kraft

Fight Kraft is self-defence you can participate in at your pace and learn effective ways to safeguard yourself without any previous training experience through techniques that employ leverage and timing  rather than strength, speed, coordination, and hundreds of hours of training to attain proficiency. Anyone, regardless of age, athletic ability or size can lose weight, get stronger and become more confident and most importantly learn to protect themselves.

The program teaches spatial awareness, blocks, evasive maneuvers and strikes that can incapacitate an assailant or provide the gap you need to escape. The primary focus is on evading common physical attacks, ranging from having your hair grabbed to being pinned to the ground by an assailant and it’s a fantastic way to workout and get in shape!

If you have no previous martial arts or boxing experience and you want to learn how to defend yourself in a fun, safe and cooperative learning environment Fight Kraft is the perfect program for you.

The program instructor is an advanced black belt, coaching science graduate and personal trainer specialising in personal or pairs training in a private, appointment only, state of the art strength & conditioning gym in the heart of Sandton.

Sessions are 50 min long so that you can learn each technique thoroughly without feeling rushed and contain reflex development drills designed to help you overcome the fear of reality and subsequent ‘freezing’ in the event of facing a real-life situation so you can apply your learnt self-defence and spatial awareness skills.

This program caters for participants of all levels of fitness and the training is tailored particularly to accommodate the novice. Sessions emphasise the practical use of your learned skills so you can defend yourself while creating an exhilarating and confidence boosting  aesthetic.

We provide regular weekly training to practice and improve your skills while you get extremely fit, lose weight, build strength and get toned. The training is among the best and hardest you will get anywhere.

Work outs start at your level of fitness whilst constantly taking you out of your comfort zone, pushing you further each week to guarantee improvements in your skill, strength and conditioning through strength and conditioning, martial arts and boxing.

This program does not claim to be a miracle pill that turns you into a lean mean fighting machine overnight, rather it is a system of physical and psychological techniques designed to help you assess a threat and overcome fear so that you can escape a potentially harmful situation. Fight Kraft affords you a fighting chance to escape harm and get to safety.

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Do More. Be More.

Life is full of stressful challenges, long hours, real issues and high stakes that can negatively impact your health and pocket. We offer simple and effective strength & conditioning programs and nutritional advice that enable your body to work beyond office hours, meet deadlines, handle pressure and look and feel good while doing it.

Our fitness programs are based on your current health and goals, improving fitness, aesthetic appearance, stress levels, cognition and mental toughness. Programs that are pre-emptive because they are based on screening for risk factors associated with cardiovascular, orthopedic, metabolic and pulmonary disorders before they happen rather than waiting for a ‘wake-up call’ to force you improve your health and lifestyle.

We create a culture of wellness and awareness in our clients by tailoring programs that encourage action and conversation about health and wellness through various workouts and resources on healthy eating and physical recreation. Tiger Athletic also offers 30 minute lunch-and-learn programs on topics such as “Controlling Your Cravings”, “Making Your Home A Slimmer Place”, “Finding The Hidden Sugar In Your Diet”, “Heart Healthy Habits”, Smoking Cessation, and “How To Safely Start An Exercise Program”.

With the combination of consultation, health appraisal and wearable technology, we offer the opportunity  to put health and wellness information to practical use in improving lives. At our private Sandton gym we track important measures such stress symptoms, body fat percentage and girth measurements so we can offer tailor made exercise solutions.

We offer simple, efficient and effective 50 minute workouts in a private, appointment only setting, so we can safely and effectively tackle lifestyle risks associated with obesity and sedentary lifestyle, reducing rates of illness, injury and absenteeism, improving personal well being, productivity and quality of life.

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Need A New Personal Trainer?

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

“We train the hardest”, through modern resistance tools and science we deliver efficient, effective, pragmatic exercise programs. Your initial interview’ or first session, is to assess client – trainer compatibility, discuss goals and a client – trainer agreement. This includes the preparticipation health appraisal, essentially a questioneer to identify known diseases and “red flag” positive risk factors associated with heart disease, assess lifestyle factors that may require special considerations, and identify individuals who may require medical referral before starting an exercise program.

Tiger Athletic’s health first approach helps you reach your goals safely and effectively through health and fitness assessment, personalised coaching, modern resistance and cardio equipment, calisthenics and boxing to provide a pragmatic, extraordinary 50-minute workout that is simple, efficient and effective.

We tailor healthy living solutions using a unique personal wellness and goal-oriented approach to improve your fitness and health through positive lifestyle changes such as eating better, managing stress, losing excess weight and improving overall physical health and aesthetic appearance.

Together changes everything. Let’s workout.

 

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Your Body. Your Rules.

Tiger Athletic offers custom fitness solutions based on your health assessment and goals in our private, modern, appointment only strength and conditioning gym in Sandton. We offer a structured, action-oriented exercise and nutrition programs to improve fitness and aesthetic appearance, reduce health risks and promote healthy behavior through extraordinary 45 minute workouts that are simple, efficient and effective.

In South Africa at least 62% of the population is overweight, raising the risk of morbidity from hypertension; hyperlipidemia; type 2 diabetes; coronary heart disease (CHD); stroke; gallbladder disease; osteoarthritis; sleep apnea and respiratory problems; and endometrial, breast, prostate and colon cancers. Obesity and being overweight is the second leading cause of preventable deaths globally. Let’s get you healthy.

All sessions in our state-of-the-art strength and conditioning gym are personal trainer led. We have a private shower and change room,  premium coffee, tea and cold refreshments are available as well as audio and visual entertainment in a de-stress area. You can pop in, workout and return to your everyday grind refreshed and refocused in under an hour.

Your personal trainer Aubrey, is a Coaching Science graduate and holds a 6th degree black belt in Karate with 25 years experience as a high performance athlete and coach. He designs safe and effective exercise programs and provides the guidance to help clients achieve their personal goals through one on one’ or small group training.

Physical exercise is the most effective way of actively preventing and fighting diseases which are associated with a sedentary lifestyle, bad eating habits, stress and an ageing population. Across the globe annually, millions of people die each year because of physical inactivity.

Start your journey to a healthier self, by booking an initial consultation below.

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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!

Whey protein increases calorie burn and fat utilization, helps the body maintain muscle, and triggers the brain to feel full, protein has a thermogenic effect, meaning it makes your body produce more heat and, in turn, burn more calories, but whey may be the most effective non-animal protein. A study published in the American Journal of Clinical Nutrition revealed that fat oxidation and the thermic effect was greater with whey than with soy or casein.

Drinking two glasses of water before every meal helped dieters lose an average of 7 kilograms (2.2kilograms more than the non-water drinkers) over three months in a study presented at the American Chemical Society’s annual conference. Taking quick hydration breaks throughout the day also boosts your metabolic machinery and research shows staying properly hydrated keeps you feeling energized.

When your annoyed co-worker tells you you’re bouncing your leg, perhaps you can explain that you’re just doing some non-exercise activity thermogenesis (NEAT)—the expert term for fidgeting. Research shows that NEAT may help you burn an additional 350 calories a day. Small bursts of activity, like running upstairs, pacing while you’re on the phone, or shifting around in your seat all count. It adds up quickly, so take advantage of any chance to move more throughout your day.

Caffeine’s ability to speed up the central nervous system makes it a powerful metabolism booster; coffee beans provide antioxidants and real health value. Provided your cup is not laden with cream and syrup, coffee can be a great way to give you energy as well as some antioxidants. Coffee has been shown to improve energy levels during exercise, especially endurance activity, and help people work harder longer, which therefore burns more calories. Drinking coffee after a workout can also be beneficial. Consuming caffeine after exercise increased muscle glycogen by 66% in endurance athletes, enabling them to more quickly replenish energy stores used through exercise, according to a study published in the Journal of Applied Physiology.

If you drink three cups of coffee a day, consider swapping in green tea for one of them. In addition to giving you the metabolism-boosting caffeine jolt you crave, green tea is a rich source of antioxidants called catechins. And, in a study published in the Journal of Clinical Nutrition, drinking green tea combined with a total of three hours of moderate exercise a week reduced abdominal fat in subjects over a three-month period. Unsweetened, brewed green tea was shown to increase calorie burn by about 100 calories per day brew your own and avoid added sugar or artificial sweeteners.

Probiotics, the healthy bacteria found in yogurt, pickles, and other fermented foods like sauerkraut, may help you lose weight, if you’re a woman, shows a new study published in the British Journal of Nutrition. Overweight men and women followed a 12-week weight loss diet; half of the volunteers also took a probiotic pill every day. Women in the probiotic group lost more weight than those in the placebo group and continued to lose weight during the 12-week maintenance period afterward (the probiotic didn’t make any difference for men). Consuming probiotics in food form has other waist-friendly benefits: Yogurt, like other full-fat dairy, also has a fatty acid called conjugated linoleic acid (CLA) that studies show can improve fat burning. Avoid fruit-on-the-bottom varieties, which can have as much sugar as a candy bar.

Taking a quick break to look at funny cat videos on YouTube or take a Buzzfeed quiz doesn’t just feel good, you’re also burning calories in the process. A study from the International Journal of Obesity showed a 10 to 20% increase in energy expenditure (calories burned) and heart rate during genuine laughter. This translated to an increase of 10 to 40 calories burned within 10 to 15 minutes of laughter.

When you want to add flavour to your food, reach for hot sauce or chilli powder. Chilli peppers contain the chemical capsaicin. The capsaicin in the chili peppers has a thermogenic effect, causing the body to burn up to an additional 90 calories immediately following a meal. One study shows capsaicin activates brown fat, which increases calorie burning.

Eating a small mid-afternoon meal will prevent over eating at dinner time and it will also keep your metabolism stoked. Eating small meals raises your metabolism every time you eat. The key is to include a lean protein and complex carb each time, not processed or junk food. A few no-effort options: cottage cheese and fruit, peanut butter and an apple, or Greek yogurt with berries.

Having a salad for lunch or dinner fills you up with belly-flattening fibre and nutrients, and adding one more ingredient will really stoke your metabolism: salmon. You already learned the metabolism-boosting effects of protein, but with salmon you’ll also get a dose of omega-3 fatty acids. In a study published in the Journal of the International Society of Sports Nutrition, supplementing diets with fish oil for six weeks increased lean muscle and decreased fat. Other studies have shown similar effects. Scientists speculate this reaction may be due to fish oil’s ability to reduce levels of fat-storage enzymes in the body.

Do you really need to stay seated while you listen in on a conference call or wait on hold with the internet company? This super-easy tweak nearly doubles the number of calories your body will burn. A 68 kilogram person, for example, burns 72 calories an hour sitting and 129 calories an hour standing. Walking around an office slowly increases the burn to 143 calories an hour. You recruit more muscle fibres and must use your postural muscles to stabilize yourself, which burns more calories. Make it a habit to stand and walk around each time the phone rings and get up out of your chair at least once every hour.

Pick organic produce. Pesticides found on conventionally grown produce, called “obesogens,” are blamed for slowing metabolism and predisposing some people to gain weight. One of the biggest hidden causes of weight loss resistance is toxicity. Buy organic whenever possible and choose the cleanest, highest-quality cuts of meat.

Take one bite at a time. Wolfing down your food makes it more likely you’ll eat more, says a study published by the American Dietetic Association. Another study found even among women who didn’t diet, reducing stress and practicing mindfulness can prevent fat gain. It takes about 20 minutes before a hormone called cholecystokinin (CCK) tells your brain to stop eating. When you engulf a burger and fries, you don’t give CCK enough time to relay the message to your brain, and you eat too much, speed eating also raises fat-storing insulin levels. Just as important as eating the right diet is slowing down and becoming mindful when you eat.

Exposure to the type of blue light emitted by smartphones, computers, and tablets immediately before and after dinner increased hunger and impacted glucose metabolism in people who participated in a small North-western University study. The study authors aren’t sure of the reasons for the link, and say more research is needed—but even if the link between blue light and appetite doesn’t hold up in later studies, other research shows that limiting mealtime distractions helps control portions.

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

Your personal trainer Aubrey, is a Coaching Science graduate and holds a 6th degree black belt in Karate with 25 years experience as a high performance athlete and coach. He designs safe and effective exercise programs and provides the guidance to help clients achieve their personal goals through one on one’ or small group training.

Let’s chat about your health.

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Preadolescent Fitness

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

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

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

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

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

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

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

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

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

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

Let’s chat about your family’s health!

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A modern approach.

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

Your initial interview’ or first session, is to assess client – trainer compatibility, discuss goals, and a client – trainer agreement. This includes the preparticipation health appraisal, essentially a questioneer to identify known diseases and “red flag” positive risk factors associated with heart disease, assess lifestyle factors that may require special considerations, and identify individuals who may require a medical referral before starting an exercise program.

Tiger Athletic’s health first approach helps you reach your goals safely and effectively through health and fitness assessment, personalized coaching, modern resistance and cardio equipment, calisthenics, and boxing to provide a pragmatic, extraordinary 50-minute workout that is simple, efficient and effective.

Together changes everything. Lets workout.

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Boxing

Blasting calories doesn’t mean you must spend countless hours in the gym. Boxing is a super-fast, super easy workout, perfect for days you are feeling too overwhelmed to workout. A typical boxing workout involves a variety of elements that help you burn calories as you work toward losing weight. The aerobic nature of many of boxing’s exercises leads to a high calorie burn without a significant shock to your joints.

Boxing is really taking off around the globe. The idea of bulky arms, monster muscles and nose bleeds is wrong. Boxing is a brilliant way of sculpting and toning and that hulk-like muscle mass you’re worried about is just a figment of your imagination.

We are a modern, private, appointment only strength & conditioning gym in Sandton offering smart, tailored 50 minute workouts based on your health assessment and fitness goals using modern tools and sport science to achieve your goals safely and effectively.

Whether you’re pounding a punch bag or skipping your heart out, boxing training is something everyone should try at least once. On top of toning your muscles, boxing has a load more benefits that make it a brilliant all-round exercise choice for all fitness goals.

While we all exercise to look physically fit, the real benefit of exercise is to keep us healthier for longer. The main way of doing this is to keep that heart strong for as long as possible, boxing is a great workout for doing just that. A good boxing workout makes you breathe heavily and increases the rate at which your heart pumps blood around your body. Increased heart beat strengthens your heart’s muscles and lowers your chances of developing cardiovascular complications such as heart attacks and strokes.

Exercising effectively takes more than just jumping on a treadmill and hoping for the best. If you want to get the most out of your body then you need to work it the right way through a variety of different forms of exercise and keeping your heart rate at the right level. If it’s overall fitness you’re after, you need to get your head around both aerobic and anaerobic exercise present in boxing. Boxing is estimated to be 70-80% anaerobic and 20-30% aerobic. A boxing workout helps maintain the heart rate at 75%-85% regular heartbeat which is the recommended range if you are exercising. What does that mean? Well it all comes down to oxygen. Aerobic exercise is low energy exercise that can be done for extended periods of time – think yoga, swimming and running, because aerobic exercise is relatively gentle, your body is able maintain a reasonable amount of oxygen which is then carried to your muscles to use as fuel; giving them the energy they need to sustain the effort of whatever exercise it is you’re doing. This type of exercise is good for burning fat and improving cardiovascular health. Anaerobic exercise is any short, intense exercise like HIIT and uses up oxygen fast. This means lactic acid is produced and your body will not be able to sustain its energy levels for long. This type of exercise increases your endurance, muscle mass, metabolism and your ability to withstand fatigue. Being able to build up your body’s tolerance to anaerobic exercise means that you will increase the maximum amount of oxygen you use during exercise (your VO2) and have a higher threshold before lactic acid is produced – therefore making you fitter!

Boxing is such a high intensity workout that it burns through a LOT of calories. An hour of boxing burns around 350-500 calories depending on your weight and the intensity of the workout. An advanced female boxer on a high intensity boxing workout can burn more 500 calories an hour.

Boxing training sessions involve every muscle in the body, especially the core, shoulders, abs and obliques. A good boxing workout tones your legs, arms, chest, shoulders, back and helps you build a strong core – pretty much everything.

You get a massive endorphin release in the body from hitting a heavy bag or doing pad work with a partner, those chemicals give you a massive feeling of well-being. Boxing training will give you a huge sense of self confidence.

Tiger Athletic Boxing. A Fitness Revolution!

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Trial Workout

 

 

A trial workout is a pragmatic first step when you decide to move beyond “thinking” of taking better care of yourself and seeking the help of a qualified professional to help you achieve your goals. Tiger Athletic offers innovative health and fitness programs that begin with a tailored health appraisal to help you set realistic, time-based goals then working with a personal trainer through a custom fitness and lifestyle program in our modern, private, appointment only strength and conditioning gym.

Your health and fitness assessment allow our strength & conditioning coach to have information about your body and aspirations to design personalised, safe and effective workout programs for you and to provide you with the necessary guidance to achieve your fitness goals.

Tiger Athletic Fitness & Conditioning is equipped with state-of-the-art plate loaded resistance equipment, assault air bike and boxing equipment. Each session comprises a challenging strength-based circuit, an extraordinary 50-minute workout that is simple, efficient and effective.

Our personalised approach serves as an oasis in the heat the Sandton bustle, a place to recharge and reconnect with yourself. A private space you can retreat to for a hard workout, a coffee and a shower.

Together changes everything. Let’s workout.

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Tiger Athletic Fitness & Conditioning (Pty) Ltd

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

Your personal trainer Aubrey, is a Coaching Science graduate and holds a 6th degree black belt in Karate with 25 years experience as a high performance athlete and coach. He designs safe and effective exercise programs and provides the guidance to help clients achieve their personal goals through one on one’ or small group training.

We use state-of-the-art plate loaded equipment and free weight circuits, high intensity interval cardio training, calisthenics and boxing to provide an extraordinary workout that is simple, efficient and effective in 45 minutes.

Our facilities include a private shower and change room,  premium coffee and refreshments as well as audio and visual entertainment so you can pop in, workout and return to your everyday grind refreshed and refocused in under an hour.

Step 1 is the Lifestyle Consultation & Health Appraisal. A vital screening mechanism, instrumental in appraising health status and developing comprehensive programs of exercise to safely and effectively meet client objectives.

Step 2 is the Fitness Assessment Selection and Administration. Your current level of fitness and skills is assessed to provide a basis for developing goals and effective exercise programs as well as in identifying potential areas of injury and starting points regards intensity and volumes of exercise.

Step 3 is the Custom Goal & Program Development. Information from the physical assessment in conjunction with personal information gathered in the consultation and health appraisal is used to plan a time efficient, goal specific program, reasonable in length, frequency, intensity and complexity so that the client is more likely to continue adhering to the program while having fun!

Finally, Book Your Appointments. Tiger Athletic operates on an appointment only basis to ensure the highest possible quality in service delivery and personalised attention at all times.

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World’s Best Personal Training Deal!

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

We use state-of-the-art plate loaded equipment and free weight circuits, high intensity interval cardio training, calisthenics and boxing to provide an extraordinary workout that is simple, efficient and effective in 50 minutes.

Our facilities include a private shower and change room,  premium coffee and refreshments as well as audio and visual entertainment so you can pop in, workout and return to your everyday grind refreshed and refocused in under an hour.

Your personal trainer Aubrey, is a Coaching Science graduate and holds a 6th degree black belt in Karate with 25 years experience as a high performance athlete and coach. He designs safe and effective exercise programs and provides the guidance to help clients achieve their personal goals through one on one’ or small group training.

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

Let’s chat about your health!

 

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Martial Science: Ranks & Titles

People studying karate at the colour-belt level tend to think of a black belt as their ultimate goal. That frame of mind is useful up to a point, but once black belt level is reached an attitude adjustment usually becomes necessary.

To achieve Shodan level (first-degree black belt) is really just the beginning of one’s “professional” training as a serious martial artist. New black belts, who think they are now pretty hot stuff, often get a rude awakening when they attend their first black belt sparring class. It is not uncommon at that time for higher-ranked black belts to administer a sort of informal “initaiation” in which the newcomer is thoroughly dominated and defeated in every match. The message is that he has a tremendous amount yet to learn, and some humility would be appropriate.

In all, there are ten Dan levels of black belt, each promotion requiring somewhat longer to achieve than the last, so that to reach 10th Dan one must generally be getting a bit elderly (though not necessarily frail, as for example Hanshi George Anderson, who can still knock people around quite easily). Usually a proficiency test is not required after 4th Dan, the promotion being based more on years of experience and on “contributions” to the advancement of karate. Incidentally, the rank certificates from the official certifying organizations also escalate in price, up to hundreds or even thousands of dollars at higher Dan levels.

Ranks are one thing but titles are another; titles do not generally come automatically with rank, but must be awarded or bestowed separately by the certifying organizations. Each title is usually restricted to a certain Dan level or above, but is not necessarily granted at that level, or ever.

There is also the subject of “cross ranks,” that is, black belt ranks in related martial arts conferred without any special testing or training in them. For some systems (e.g. kobudo or jujitsu), a cross rank can be awarded simply by demonstrating proficiency to a master authorized to grant rankings. In some cases the cross rank is awarded at a higher Dan level than the existing karate rank held by a yudansha.

There are no rules governing the waiting periods between ranks given for different martial arts, or for the same martial art given by different underwriting authorities. Shihan Linebarger, for example, was awarded his 6th Dan in karate in 1992, his 7th Dan in Taekwondo in 1993, and his 8th Dan in “Chinese Martial Arts Sciences” in 1992, all through Master Anderson.

Finally, there is the subject of “honorary” black belts, a respected tradition approved by international organizations including the Federation of All-Japan Karate-do  Organizations (now the Japan Karate Federation, JKF), and the International Traditional Karate Federation (ITKF). The award of rank is in recognition of an individual’s direct or indirect service and support of the development of karate. To qualify, the individual must also have the respect of the community by virtue of good character. The full range of 10 Dan grades is available, the first four of which recognize people who have supported or contributed indirectly to the development of karate at the local community level (1st Dan), who have given direct support locally (2nd Dan), who have given indirect support at the national level (3rd Dan), and direct support at the national level (4th Dan). The higher ranks are reserved for local and national dignitaries, leaders and sovereigns, and for international leaders and internationally respected figures. Rank can also be bestowed on individuals who have applied themselves diligently and have achieved a high level of spiritual development, but who have a physical limitation or handicap, especially those who have contributed to the advancement of karate through research. A short glossary of titles and their meanings is given below, not all of which apply to every system.

Hanshi

Honorary title sometimes awarded to 9th or 10th Dan karateka who are over 55 years old and have held the title of kyoshi for at least 15 years. Literally, “exemplary teacher,” and usually the master of a system or style. According to George Anderson (himself a Hanshi), the title indicates spiritual and organizational responsibility for an entire discipline. This is the highest position attainable in Japanese/Okinawan martial arts. It was once translated as “grandmaster,” but that term is considered to be too ostentatious by some (though we still use it for Grandmaster Trias).

Kaicho

President of a major recognized national federation (kai) or international association.

Kancho

The administrative head of a Kan or house of business. Sometimes also the highest ranking instructor of a style worldwide, or the owner of a particular dojo.

Kyoshi

Honorary title sometimes awarded to 7th or 8th Dan karateka who are 40 years old or older and have held the title of renshi for at least 10 years. Literally “expert instructor,” perhaps equivalent to an “assistant professor.”

Master

The English-language title of “Master” is typically associated with 5th Dan. In some systems it is adopted automatically at that level, whereas in others it requires a Master’s Teaching Certificate from an accrediting organization in order to be considered official. Meijin Literally “wise man,” a rarely used title for only the oldest, most dedicated and most skilled of instructors in a system. The title carries with it a sense of genius in the martial arts, and may also imply attainment of a high spiritual level.

Mudansha

Literally “person without Dan rank,” a colour-belt ranked person.

O’Sensei

“Great teacher,” a term usually reserved for the founding father of a system, or one who has achieved great standing internationally and among all practitioners of the style. It is used only for rare individuals, and carries connotations of reverence and affection from the students. Morihei Ueshiba (1883-1969), for example, was the founder of Aikido and is still referred to affectionately as “O’Sensei.” Among Shuri-ryu practitioners the term is reserved for Grandmaster Robert Trias.

Renshi

Honorary title sometimes awarded to 5th or 6th Dan karateka who are 35 years old or older and have held 5th Dan rank for at least two years. Literally, a “polished expert,” and usually an assistant to a higher-ranked kyoshi. According to George Anderson, a renshi is “in spiritual and organizational charge” of one section of a system. (Fifth Dan is considered equivalent to a Master’s Degree).

Sempai

A term for a senior student, usually brown belt or first-Dan black belt, and often used only when the student is assisting the sensei, or leading a class in his stead.

Sensei

A sensei is simply a “teacher,” literally “one who has gone before,” i.e. is older or has taken the same path as the student but is now farther along. Usually each dojo has only one sensei, the owner or highest-ranked instructor.

Shihan

A “teacher of teachers” responsible for the structure and standards of style of those sensei’s under his authority. Most shihan have a rank of sixth Dan or above, and preside over their own style, or at least over a group of schools each under a sensei. The title of shihan carries with it the privilege of wearing the red and white sectioned belt. (The title of shihan is considered equivalent to a Ph.D. or Professorship.)

Sosei

A rarely used term for “the great and unique leader of a major group.”

Tashi

Honorary title uncommonly used but sometimes awarded to 3rd or 4th Dan karateka. Literally, “expert.”

Yudansha

Holder of a black belt, at any level. Other Titles Many other titles may be encountered from time to time.

Soke

A term, originating in Buddhist temples, which refers to the “master of a family-household” (in the sense that a martial arts teacher and his students constituted a sort of family).

 Osho

Translates as “peaceful worshipper” but also refers to a “chief priest” in charge of martial arts training at a Buddhist temple. Other terms used to signify the headmaster of a style include taiso (“great master”), soshi (“head teacher”), doshu (“master of the Way”), soshu (“master of the art”), and kaiso (“opening ancestor” or founder of a style).

References

1. ANDERSON, G.E. (1994) an overview of the belt system. Handout, International Bujitsu Development and Research Foundation, Tucson Seminar, October 9-10, 1994. p. 8-9.
2. DURBIN, W. (1995) the puzzling maze of ranks and titles: Shihan, Sensei, Soke, Shodan—what does it all mean? Black Belt magazine, vol. 33, no. 11 (November), p. 30-33, 134-135, 140.
3. FARKAS, E., and CORCORAN, J. (1983) the Overlook Martial Arts Dictionary. Overlook Press, New York, 305 pages.
4. FREDERIC, L. (1991) A Dictionary of the Martial Arts. Charles Tuttle Co., Boston, 276 pages.
5. KIM, R. (1993) Tradition, standards, discipline. Dojo magazine, autumn 1993, p. 6-10.
6. SELLS, J. (1994) Karate-do and the black belt; how the masters got their ranks. Dojo magazine, winter 1994, p. 14-19.
7. TRIAS, R.A. (1987) the Pinnacle of Karate. Rank Designation Requirements, p. 407. Privately published.

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