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.
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.
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.
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.
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.
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.
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.
Tiger Athletic 