Start

Start is a combination of custom, personal training and smart nutrition. 12 weeks of hard work and dedication to devlop the physical literacy and capacities to move your body from unhealthy to healthy and have you feeling stronger, healthier and leaner through gaining control over your weight, reducing your risk of cardiovascular disease, your risk of type 2 diabetes and metabolic syndrome, strengthening your bones and muscles.

The exercise component of Start comprises resistance training and boxing to boost your metabolism causing your body to burn fat while building muscle. Coupled with smart nutrition advice to reduce the risk of lifestyle illnesses, stroke, some cancers, and osteoporosis, you can use Start to safely and effectively lose body fat, get stronger and be leaner, firmer and more functional.

Strength & conditioning and smart nutrition – eating the right food in the right quantities at the right times results in single digit weight week on week weight loss for 12 weeks. We keep track of your p\rogress with body fat percentage and girth measurements.

Tiger Athletic personal training sessions are sport science based, using insight from your health assessment and your goals in the program design. You never do the same workout twice and get to train privately in a modern, appointment only strength and conditioning gym with our personal trainer in the heart of Sandton.

Your personal trainer is a health and fitness professional using an individualised approach to assess, motivate, educate and run your training sessions. Our pre-participation health appraisal screening process ensures that we design and deliver comprehensive exercise programs that safely and effectively meet your fitness and health objectives.

Book your Session #01, let’s discuss your goals and Start!

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Barre

Ever wonder how dancers get their long, lean legs? Genetics plays a part, sure, but ballet is a serious workout. To bust the boredom and take you a little out of your comfort zone with loads of fun of course, your personal trainer takes you through a 30-minute ballet-inspired workout which focuses on your lower half and jiggly bits!

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”.

Hundreds – Warm up first with 2 minutes of standing knee lifts. Next, lie on your back, draw knees up, lift head and shoulders, and bring chin to chest, coming into a tight ball. Keeping your upper body lifted, extend legs toward ceiling, or, for more of a challenge, at a diagonal; extend arms (as shown). Pump arms up and down 4 times, then hold arms still and curl torso a tiny bit up and down twice. Repeat series 10 times.

Push ups – Get on hands and knees, hands slightly wider than shoulder-width. Bring feet toward your seat and tuck tailbone under. Bend elbows out to sides, lowering chest toward floor, then push back up; repeat 15 times. Next, lower halfway down and hold; do 15 little pulses (pushing up and lowering down an inch) before coming all the way back up.

Triceps dips – Sit with knees bent and feet hip-width on floor, hands behind you on either side of hips, fingers forward. Lift hips off floor and shift weight back. Bend and straighten elbows 20 times, leaving feet flat, then come onto heels and repeat. Staying on heels, walk feet forward (keep weight shifted back) and do 20 more dips.

Extension parallel – Stand with back at fist’s distance away from barre, feet hip-distance apart, knees slightly bent; reach back with wide arms and grab barre. Extend left leg (knee toward ceiling) and flex foot. Do the following moves for 30 seconds each: Lift and lower leg a couple of inches; make small circles as if tracing a dime in the air with heel. Repeat circles in other direction, and point toes and do small leg lifts. Repeat series on opposite side.

Plie & releve – Stand with one hand on barre, the other on hip. Bring feet wider than hip-distance; turn toes out slightly and bend knees (keep knees behind toes), pushing hips back to sink seat to knee level. Do the following moves for 30 seconds each: Bend knees a bit more, lowering then raising an inch; lower again and hold, slightly pressing knees back then releasing (as if pulsing). Rise on toes, then lower and raise an inch; lower an inch and hold, pressing knees back, then releasing them.

Standing straight leg – Stand with right hand forward on barre, knees slightly bent, heels together, toes apart. Wrap left arm around waist and grab barre. Extend left leg diagonally back with toes pointed; tuck tailbone. Do the following moves for 30 seconds each: Lift and lower left leg a couple inches; hold left foot a few inches off floor and make dime-size circles with leg. Circle leg in opposite direction; flex foot, then lift and lower a couple inches. Make dime-size circles; reverse direction. Repeat series on opposite side.

Semi-fold over – Face barre, feet hip-width, knees slightly bent; stack bent forearms on barre. Walk feet back until body is folded 90 degrees at waist; rest head on arms. Keeping hips level, extend right leg straight back with foot flexed (as shown). Do the following moves for 30 seconds each: Raise and lower leg a couple inches; make dime-size circles with leg. Reverse circle direction; point toes, then lift and lower a couple of inches. Make tiny circles with leg; reverse circle direction.

Tap & curl – Sit with knees bent, feet hip-width on the floor. Grab beneath thighs with elbows wide, then round back, bringing lower back toward mat; tuck tailbone. Do the following moves for 30 seconds each: Extend arms straight by hips, tap fists twice against mat, then lift fists. With arms still, lower and raise upper body an inch; with upper body still, tap fists twice against thighs, then open arms out. Lower and raise upper body an inch; extend arms up and tap fists toward each other twice, then open. Hold arms still and lower and lift body an inch.

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.

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High Protein Breakfasts

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.

Cheesy Cast-Iron Skillet Scrambled Eggs

Cheese and eggs taste great together and may help combat osteoporosis. The reason: calcium in cheese is more easily absorbed into the body with the addition of vitamin D-rich eggs.
 This recipe calls for fresh goat cheese and a few chives snipped on top. Have it ready in under 15 minutes! 

Ingredients

2 tablespoons unsalted butter

1 small red onion, finely diced

1 jalapeño, cut into thin rounds, seeds included

12 large eggs, lightly beaten

¼ teaspoon salt

½ teaspoon freshly ground pepper

120g goat cheese, crumbled

2 tablespoons finely chopped chives 

Preparation

In a large cast-iron skillet, melt butter over medium heat. Add onion and jalapeño and cook until soft (5–7 minutes). Stir in eggs, salt, and pepper, and cook, stirring, until soft curds form (about 3 minutes).

Remove skillet from heat and mix in the goat cheese and chives. Serve immediately with whole-grain toast or English muffin, if desired.

Frittata with Ricotta and Mixed Greens

Next time you have guests over wow them with this. Protein, healthy fats, and greens make this delicious, low-calorie frittata as healthy as it is delicious. Dark, leafy greens like kale, Swiss chard, or mustard greens are about 30 calories a serving and among the healthiest foods you can put on your plate, with loads of vitamins A, C, and K, plus fibre. Don’t skimp on the fresh herbs called for in this recipe; they deliver a healthy dose of antioxidants along with flavour. 

Ingredients

1 third cup plus 2 tablespoons olive oil, divided

1 medium red onion, finely diced

Pinch of red pepper flakes

500g chopped mixed greens (such as kale, Swiss chard, or mustard greens)

10 large eggs

2 tablespoons freshly grated Parmesan cheese

½ teaspoon salt, divided

½ plus ¼ teaspoon freshly ground black pepper, divided

1 tablespoon red-wine vinegar

225g part-skim ricotta

1 cup fresh basil leaves

¾ cup fresh parsley leaves

¼ cup fresh mint leaves

1 clove garlic, chopped

1 tablespoon pine nuts 

Preparation

15 minutes; Cook: 40 minutes; Total time: 55 minutes. This recipe gets extra flavour from fresh pesto, so you won’t want to skimp on the basil.

Makes 8 servings. Serving size: 1 wedge frittata with 1 ½ tablespoons pesto

Nutritional Information

Calories per serving: 280

Fat per serving: 22g

Saturated fat per serving: 5.4g

Monounsaturated fat per serving: 12.3g

Polyunsaturated fat per serving: 3.1g

Protein per serving: 14g

Carbohydrate per serving: 8g

Fibre per serving: 2g

Cholesterol per serving: 242mg

Iron per serving: 3mg

Sodium per serving: 347mg

Calcium per serving: 209mg

Scrambled Eggs with Chilies

These spicy eggs are like sunshine on a plate. They cook up in 4 minutes, pack nearly 20 grams of protein and a measly 6 grams of carbs, and the hot chillies are natural fat-burners and mood boosters. This recipe calls for using two large eggs plus egg whites, but you can swap that ratio if you are watching your saturated fat and cholesterol.

Ingredients

2 large eggs, plus 1 large egg white

Pinch of kosher salt and fresh pepper

Cooking spray

1 small jalapeño, seeded and minced

6 cherry tomatoes, halved

1 scallion, thinly sliced

Prep Time: 5 min

Cook Time: 4 min

The bigger the real burn, the bigger the fat burn when it comes to chilies. Go as fiery as you can stand. Makes 1 serving

Nutritional Information

Calories per serving: 194

Fat per serving: 11.2g

Saturated fat per serving: 3.4g

Monounsaturated fat per serving: 4.7g

Polyunsaturated fat per serving: 2.2g

Protein per serving:17g

Carbohydrate per serving: 6g

Fibre per serving: 1g

Cholesterol per serving: 372mg

Iron per serving: 2mg

Sodium per serving:        319mg

Calcium per serving:       77mg

Bacon and Jalapeno Egg Sandwich

This crispy, meaty breakfast sandwich was inspired by the classic McMuffin, but it’s so much better for you! This version calls for organic eggs, a whole-grain English muffin, reduced-fat cheese, and a metabolism-boosting jalapeno pepper. Low-fat, high-protein bacon makes it hearty enough to keep you full and satisfied all day. 

Ingredients

1-piece bacon

1 whole-grain English muffin, split

Cooking spray

1 large organic egg

10g reduced-fat cheddar

Pepper

½ small jalapeño, thinly sliced

2 thin slices red onion

1 thick slice tomato

4-5 sprigs fresh cilantro

Preparation

Warm a skillet over medium heat. Cook the bacon until crisp. Set aside.

Place muffin, cut-side down, in skillet. Press to toast (2 minutes). Set aside.

Coat skillet with cooking spray. Cook egg about 30 seconds. Sprinkle with pepper and cheese. Cook until set. Transfer egg to muffin half. Top with the bacon, jalapeño, onion, tomato, cilantro, and second muffin half.

This healthy breakfast egg sandwich, featuring bacon and jalapeño peppers, is a tasty and nutritious way to fuel up in the morning Build a better-than-ever egg sandwich using organic eggs, a whole-grain English muffin, reduced-fat cheese, and a few other exciting extras like jalapeno that will give your metabolism a spicy boost. Makes 1 sandwich.

Nutritional Information

Calories per serving: 313

Fat per serving: 11g

Saturated fat per serving: 2.9g

Monounsaturated fat per serving: 3.7g

Polyunsaturated fat per serving: 1.9g

Protein per serving: 21g

Carbohydrate per serving: 35g

Fibre per serving: 7g

Cholesterol per serving: 215mg

Iron per serving: 3mg

Sodium per serving: 565mg

Calcium per serving: 277mg

Braised Kale Frittata

Instead of your usual omelette, try this antioxidant-packed baked frittata that uses kale and tomatoes. This delicious recipe is a good source of iron as well as protein, with only 7 grams of carbs. 

Ingredients

6 large eggs

4 large egg whites

¾ teaspoon kosher salt

½ teaspoon black pepper

20g Parmesan cheese

2 tablespoons chopped oregano

Cooking spray

2 cups

¾ cup chopped cherry tomatoes

Prep Time: 12 min

Cook Time: 30 min

Makes: 4 servings

Nutritional Information

Calories per serving: 204

Fat per serving: 12.6g

Saturated fat per serving: 3.6g

Monounsaturated fat per serving: 6g

Polyunsaturated fat per serving: 2.1g

Protein per serving: 16g

Carbohydrate per serving: 7g

Fibre per serving: 2g

Cholesterol per serving: 283mg

Iron per serving: 3mg

Sodium per serving: 511mg

Calcium per serving: 155mg

Mini Smoked-Salmon Frittatas

Possibly the healthiest and most delicious brunch recipe ever created, these mini frittatas pack 17 grams of protein each, almost no carbs, and loads of heart-healthy omega-3 fatty acids, thanks to the smoked salmon. They cook up in less than 30 minutes, so why not make them this weekend?

Ingredients

1 tablespoon extra-virgin olive oil

¼ cup diced onion

½ teaspoon salt

Pinch of pepper

120g smoked salmon, diced

6 large eggs

8 large egg whites

1 tablespoon half-and-half

3 tablespoons 1% milk

90g less-fat cream cheese, cubed

2 tablespoons scallions, thinly sliced, for garnish

Preparation

Preheat oven to 160°. Heat oil in a non-stick skillet. Sauté onion 2–3 minutes or until soft; add salt, pepper, and salmon. Remove from stove top; let cool.

Combine the next 4 ingredients (through milk) in a bowl. Stir in the cream cheese. Lightly coat 6 (225g) ramekins with cooking spray. Add 2 tablespoons of salmon mixture to each ramekin. Pour ¾ cup egg mixture into each ramekin.

Place ramekins on baking sheet; bake 25 minutes or until a wooden pick inserted in center comes out clean. Garnish, if desired.

Prep Time: 10 min

Cook Time: 30 min

A perfect brunch dish, these smoked salmon frittatas are as impressive as they are tasty. Bake and serve in mini ramekins with a side of fresh fruit and juice. Makes 6 servings.

Nutritional Information

Calories per serving: 179

Fat per serving: 11g

Saturated fat per serving: 4g

Monounsaturated fat per serving: 5g

Polyunsaturated fat per serving: 1g

Protein per serving: 17g

Carbohydrate per serving: 3g

Fibre per serving: 0.0g

Cholesterol per serving: 226mg

Iron per serving: 1mg

Sodium per serving: 665mg

Calcium per serving: 63mg

Sun-Dried Tomato, Goat Cheese, and Fresh Basil Frittata

Savour the Mediterranean flavours of this veggie-filled frittata, packed with protein, antioxidants, and calcium. For a lower-cholesterol version, use egg substitute and fat-free cheese. 

Ingredients

1 tablespoon olive oil

1 cup minced onion

4 large eggs

2 egg whites

¼ teaspoon pepper

90g sun-dried tomatoes, packed without oil

¼ cup goat cheese

¼ cup basil chiffonade

Preparation

Sauté vegetables. Preheat the oven to broil. Use a well-seasoned, iron skillet or a non-stick skillet with a heatproof handle. Heat 1 tablespoon olive oil in the skillet over medium-high heat, and add 1 cup minced onion. Cook until the onion is translucent, about 3 minutes.

Add the egg mixture to pan. Whisk together 4 large eggs and 2 egg whites, and season with ¼ teaspoon pepper. Pour the egg mixture over the onions, patting down any lumps with a wooden spoon. Scatter 3 ounces sun-dried tomatoes, packed without oil evenly over the pan surface.

Add cheese and put in broiler. Distribute ¼ cup goat cheese over the top of the frittata, then place the skillet under the broiler for 2 minutes, until the frittata rises slightly and becomes light and settled. Remove from broiler and top with ¼ cup basil chiffonade. (Stack basil, then roll the stack, and slice it into feathery, 1/4-inch pieces.)

Plate and serve. To remove the frittata from the iron skillet, place a large plate over the top of the pan, invert the frittata onto the plate, and cut it into wedges. With a non-stick skillet, slide the frittata onto a serving plate, then cut into wedges.

Prep Time: 7 min

Cook Time: 8 min

This Sun-Dried Tomato, Goat Cheese, and Fresh Basil Frittata is a quick and easy breakfast or brunch dish that your entire family will love. Plus, it’s a healthy meal option and ready in less than 20 minutes. Makes 6 servings

Nutritional Information

Calories per serving: 146

Fat per serving: 8g

Saturated fat per serving: 3g

Monounsaturated fat per serving: 3g

Polyunsaturated fat per serving: 1g

Protein per serving: 9g

Carbohydrate per serving: 11g

Fibre per serving: 2g

Cholesterol per serving: 145mg

Iron per serving: 2mg

Sodium per serving: 398mg

Calcium per serving: 55mg

Asparagus with Poached Eggs and Parmesan

Poached eggs, asparagus, and Parmesan make this the ultimate brunch recipe, but it’s light enough to enjoy any time. Asparagus, a seasonal spring veggie, is full of vitamin K and folic acid, which keeps your cardiovascular system healthy. Plus, with 18 grams of protein, you’ll have plenty of energy for the rest of the day.

Ingredients

8 large eggs

1 teaspoon white vinegar

1 teaspoon salt, divided

2 bunches asparagus spears, trimmed (about 40)

1 tablespoon extra-virgin olive oil

1 garlic clove, chopped

1 tablespoon unsalted butter

2 tablespoons fresh lemon juice

2 teaspoons finely chopped fresh parsley

Freshly ground black pepper, to taste

4 tablespoons coarsely grated fresh Parmesan cheese, divided

Prep Time: 15 min

Cook Time: 10 min

Try this dish for breakfast or brunch. It features a simple poached egg served over asparagus spears cooked in a lemon-butter sauce. Makes 4 servings.

Nutritional Information

Calories per serving: 256

Fat per serving: 18g

Saturated fat per serving: 6g

Monounsaturated fat per serving: 7g

Polyunsaturated fat per serving: 2g

Protein per serving: 18g

Carbohydrate per serving: 8g

Fibre per serving: 3g

Cholesterol per serving: 435mg

Iron per serving: 3mg

Sodium per serving: 518mg

Calcium per serving: 147mg

Crostini with Spinach, Poached Egg, and Creamy Mustard Sauce

Low heat is the key to making perfect poached eggs, and low-fat sour cream and mustard transforms rich Hollandaise sauce into a flavourful, low-fat version. Tip: Use whole grain bread for the crostini to kick up the fibre. 

Ingredients

¼ cup reduced-fat sour cream

1 tablespoon Dijon mustard

1 teaspoon fresh lemon juice

1 tablespoon finely chopped chives

¼ teaspoon kosher salt

¼ teaspoon freshly ground pepper

2 teaspoons water

4 (1.5cm thick) slices crusty whole-grain bread, toasted

2 cups baby spinach

1 teaspoon white vinegar

4 large eggs

Preparation

Stir together sour cream and next 5 ingredients (through pepper) in a small bowl with water. Place 1 slice toast on each of 4 serving plates and top each with spinach.

In a large saucepan, bring 6cm of water to a simmer; add vinegar. Working one at a time, crack eggs into a cup and gently slip into water. Simmer 2-3 minutes. Using a slotted spoon, place a poached egg on top of spinach. Spoon about 1 TBSP sauce over each crostino before serving.

Prep Time: 5 min

Cook Time: 8 min

Low heat is the key to perfect poaching and silken eggs in this one-dish meal of Crostini with Spinach, Poached Egg, and Creamy Mustard Sauce. Try this protein powerhouse a different way. Makes 4 servings (serving size: 1 slice bread, 1 egg, 1/2 cup spinach, 1 tbsp. sauce)

Nutritional Information

Calories per serving: 215

Fat per serving: 8.2g

Saturated fat per serving: 3g

Monounsaturated fat per serving: 2.6g

Polyunsaturated fat per serving: 1.8g

Protein per serving: 13g

Carbohydrate per serving: 22g

Fibre per serving: 4g

Cholesterol per serving: 191mg

Iron per serving: 2mg

Sodium per serving: 490mg

Calcium per serving: 104mg

Spinach and Egg Breakfast Wrap with Avocado and Parmesan Cheese

This wrap packs 22 grams of protein as well as heart-healthy monounsaturated fatty acids (MUFAs), which can help you lose belly fat. Avocados also pack high amounts of potassium, magnesium, folate, protein, and vitamins B6, E, and K. Add to that fibre and cholesterol-lowering plant sterols. 

Ingredients

Non-stick cooking spray

150g baby spinach, chopped

4 eggs

4 egg whites

½ teaspoon salt

¼ teaspoon pepper

110g Parmesan cheese

1 avocado, sliced

4 whole-wheat tortillas

Hot sauce 

Preparation

Spray a nonstick skillet over medium-high heat.

Add spinach and cook, stirring, until wilted, 2 minutes.

Whisk together eggs and egg whites in a small bowl. Add eggs to skillet and cook, stirring, until cooked through, 3–4 minutes. Season with salt and pepper.

Place ¼ of egg mixture in the center of each tortilla, and sprinkle with 30g cheese.

Top with 4 slices avocado and fold, burrito-style.  Slice in half and serve.

Prep Time: 10 min

Cook Time: 5 min

4 servings (serving size: 1 wrap)

Nutritional Information

Calories per serving: 366

Fat per serving: 2g

Saturated fat per serving: 8g

Monounsaturated fat per serving: 7g

Polyunsaturated fat per serving: 2g

Cholesterol per serving: 242mg

Protein per serving: 22g

Carbohydrate per serving: 30g

Sugars per serving: 1g

Fibre per serving: 7g

Sodium per serving: 666mg

We are passionate about helping you be the healthiest you can be through custom fitness and nutrition solutions based on health and fitness appraisal, motivation, coaching science, education and your goals.

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Portion Control

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.

Start with a glass of H2O – Drink a big glass of water before you eat, filling your belly with water will naturally make you less likely to overeat. Plus, some symptoms of dehydration may be what’s causing your rumbling belly, so sipping some water before you eat may eliminate your “hunger” altogether.

Wear form-fitting clothes – Wearing an outfit with a waistband or perhaps a jacket with buttons can serve as a tool to prompt you to slow down and assess how you feel during your meal. As your clothing begins to feel a little snugger, it may keep you from going back for seconds.

Veggie fillers – Bulking up your meals with veggies is one easy way to cut calories while filling you up fast. Spinach, for example, can be used as a sandwich-topper or can add fibre and nutrients to pasta and stir-fries. Other ideas to eat more veggies: swap in mushrooms for half the ground meat in most recipes, make oatmeal more filling with diced apples, and use a whole-wheat pita in place of bread so you can stuff it with more veggies.

The color of your plate may influence how much you eat, according to a 2012 Cornell University study. The researchers discovered that when a plate and the food on it had a low color-contrast, like pasta with Alfredo sauce on a white plate, people at a buffet served themselves 22% more than when there was a higher color-contrast, like pasta with red sauce on a white plate or pasta with Alfredo sauce on a red plate. The study conclusions suggest that if you want to eat less, select plates that have a color-contrast to the food you’re eating for dinner. Or if you want to eat more healthy foods, like a bigger salad, eat greens from a large green plate or bowl!

Make carbs the topper instead of the base – Rethink the way you use grains and starches. Take a breakfast parfait, for instance: instead of starting with a granola base, fill your cup with yogurt and then sprinkle just a tiny amount of granola on top for the crunch you crave. Making a stir-fry? Load up your plate with veggies and a serving of lean protein, then add a quarter cup of brown rice.

Dim the lights and listen to relaxing music to set the tone for a more leisurely meal. Taking your time while eating increases enjoyment and decreases portions. Chew slowly, put down your fork between bites, and sip water to make your meal last longer.

Work for your food – Munch on foods that require shelling, peeling, or individual unwrapping. Oranges, edamame, and pistachios in their shells are healthy options.

Don’t eat from the bag or box – When you sit down with a bag of chips, do you really know how many you’re eating? Researchers from Cornell University sought to answer this question in a study and found that people ate 50% more chips when they were given no visual cues as to how large a portion should be. So, if you buy a bag of pretzels or tin of nuts that contains 10 servings, divide the contents of the container into 10 smaller baggies ahead of time.

Before you dive into your entrée, have some soup. Though it may seem counterintuitive to add more to your meal, research shows that starting a meal with soup may help you reduce your overall calorie intake. In a 2007 study, people who ate soup before their lunch entrée reduced their total calorie intake by 20%. Your best bet: a broth-based soup, preferably with veggies to help you feel full from the natural fibre.

At Tiger Athletic, we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.. We use an individualised approach to assessment and health appraisal, motivation, coaching science and education to design programs of exercise that are safe, simple, effective and fun!

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Best Workouts! Best Benefit! Best Price!

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

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

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

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

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

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

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

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

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Tigerobics

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

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

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

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

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

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

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

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

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

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How Much Is Your Personal Trainer?

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

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

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

Step 1: Lifestyle Consultation & Health Appraisal – Your personal trainer begins by gathering information regarding a client’s personal health, lifestyle and exercise readiness. This consultation process is used in appraising health status and developing comprehensive programs of exercise to safely and effectively meet individual objectives. Vital is to screen participants for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopaedic diseases to optimise safety during exercise testing and participation.

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

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

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

 

Personal Trainer Packages Include:

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

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

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