30 days to stronger, firmer and leaner abs? Challenge yourself by joining Tiger Athletic head trainer Aubrey in our 30-Day Tiger Abs Challenge to build a stronger core and leaner abs.
Localized weight gain solely in your midsection may be the result of specific lifestyle choices. The two S’s, stress and sugar play a significant role in the size of your midsection. Fat around the middle is, in fact, unhealthier than being overweight, can increase your risk of Type 2 diabetes, heart disease, stroke, high blood pressure, and even cancer, especially breast cancer.
Our modern lifestyle of sitting all day in traffic and at
work often leaves us feeling (and looking) fat, tired and with backpain.
Achieving a leaner more functional torso goes a long way to easing the back
pain and feeling amazing again. Along with the workout calendar at the end of
this article and as a Tiger Athletic first, every few days we’ll post a no
equipment, 10-minute core and abs workout video you can follow along pretty
much anywhere.
Join our 30 day Tiger Abs Challenge starting Saturday, February 01, 2020, by following the workout calendar at the bottom of this article and engaging with your personal trainer Aubrey and our close-knit fitness community on the Tiger Athletic Challenge Group on Facebook. and we’ll get you a leaner, stronger, tighter midsection and to that elusive 2-minute plank benchmark. Even if just getting to a 20 second plank seems an insurmountable obstacle at present, we’ll get you there with a lot of planking practice and targeted core exercises to improve core strength for men and women alike.
We’re starting on Saturday, January 01, 2020, however, you can start the challenge at any time you feel you need professional help to improve your core strength and the aesthetic look of your abs. At the end of this article, we’ve created the 30-day Tiger abs calendar with a training program for you to follow every day of the challenge.
You’ll do four different ab exercises on most days, the plank
(of course), the boat pose, Jack Knives (Aubrey’s personal favourite) and cross
crunches for a set time or number of reps. For example, on the first day,
you’ll do a 20-second plank, 20-second Boat pose, 20 Jack Knives and 20 Cross
Crunches. For the Jack Knives and Cross Crunches, the set number applies on the
left side as it does on the right, i.e. 20 reps mean 20 left hand to right leg
and vice versa.
On some days our head trainer Aubrey will demonstrate a 10
minute ab workout video to add to your training routine and on every seventh
day, you’ll have an active rest day to focus on a low intensity workout like setting
a new personal best on your 10 000 Step A Day Challenge, yoga or swimming.
How To Join The Challenge
Join our Tiger Athletic Challenge Group on Facebook to get daily encouragement and motivation, as well as answers to any questions about the challenge you may have.
Share the challenge calendar below with your friends on Pinterest, Facebook and Twitter. You can also print it out and keep it somewhere you’ll see it every day or save it to your phone so it’s always handy.
Follow along with the challenge each day and share your progress in the Tiger Athletic Challenge Group . We’re rooting for you!
30 Day Solid Abs Challenge Calendar
1
20 Sec Plank 20 Sec Boat 20 Jack Knives 20 Cross Crunches (10 Each Way)
2
25 Sec Plank 25 Sec Boat 24 Jack Knives 24 Cross Crunches (12 Each Way)
3
Tiger Athletic Dynamic Abs 10-minute Video
4
30 Sec Plank 30 Sec Boat 28 Jack Knives 28 Cross Crunches (14 Each Way)
5
35 Sec Plank 35 Sec Boat 32 Jack Knives 32 Cross Crunches (16 Each Way)
6
40 Sec Plank 40 Sec Boat 36 Jack Knives 36 Cross Crunches (18 Each Way)
7
Rest Day
8
45 Sec Plank 45 Sec Boat 40 Jack Knives 40 Cross Crunches (20 Each Way)
9
50 Sec Plank 50 Sec Boat 44 Jack Knives 44 Cross Crunches (22 Each Way)
10
Tiger Athletic Dynamic Abs 10-minute Video
11
50 Sec Plank 50 Sec Boat 48 Jack Knives 48 Cross Crunches (24 Each Way)
12
55 Sec Plank 55 Sec Boat 48 Jack Knives 48 Cross Crunches (28 Each Way)
13
Tiger Athletic 10 Minute Tabata Video
14
Rest Day
15
60 Sec Plank 60 Sec Boat 52 Jack Knives 52 Cross Crunches (26 Each Way)
16
65 Sec Plank 65 Sec Boat 56 Jack Knives 56 Cross Crunches (28 Each Way)
17
Tiger Athletic Dynamic Abs 10-minute Video
18
70 Sec Plank 70 Sec Boat 60 Jack Knives 60 Cross Crunches (30 Each Way)
19
80 Sec Plank 80 Sec Boat 64 Jack Knives 64 Cross Crunches (32 Each Way)
20
Tiger Athletic 10 Minute Tabata Video
21
Rest Day
22
90 Sec Plank 90 Sec Boat 68 Jack Knives 68 Cross Crunches (34 Each Way)
23
100 Sec Plank 100 Sec Boat 72 Jack Knives 72 Cross Crunches (36 Each Way)
24
Tiger Athletic Dynamic Abs 10-minute Video
25
105 Sec Plank 105 Sec Boat 76 Jack Knives 76 Cross Crunches (38 Each Way)
26
110 Sec Plank 110 Sec Boat 80 Jack Knives 80 Cross Crunches (40 Each Way)
27
Tiger Athletic Dynamic Abs 10-minute Video
28
Rest Day
29
115 Sec Plank 115 Sec Boat 84 Jack Knives 84 Cross Crunches (42 Each Way)
30
120 Sec Plank 120 Sec Boat 88 Jack Knives 88 Cross Crunches (44 Each Way)
Tiger Athletic is a modern, private, appointment only gym with a personal trainer for each session. Revolutionize your present workout regime or find a new way to sweat with us. Book a trial session, let’s chat about your health.
It’s a fact that most of us love our sugar and sweet treats. Former US President Ronald Reagan famously always had to have jellybeans on his desk. Vending machines and even the aisles leading to till points in major shops almost everywhere feed our cravings for sweets.
South African sales of sugar-filled drinks and other sweets soaring, at 63%, we have the highest percentage of fat children and adolescents on the planet, as a nation, we are addicted to sugar in all its glorious forms.
While sugar is not literally addicting, (scientists long ago proved that people are born with a preference for sweets), this innate desire does not disappear as we grow older. Some people find it impossible to leave the dinner table without dessert; others can’t fathom a day without chocolate. Many women blame hormonal surges for the sweets cravings they get around the same time each month.
Sugar and other sweeteners add calories with few other nutrients and have no doubt helped contribute to our current epidemic of obesity. True, sugar is not alone in promoting obesity, a lack of exercise and excessive calories from poor nutrition habits also contribute.
Sugar has been blamed for everything from diabetes, tooth decay, obesity, and heart disease to disruptive behavior in the classroom. But sugar by itself will not cause any of these conditions, except for cavities.
A comprehensive review of scientific research, published in the journal Nutrition Research in 1997, showed that sugar is not a direct cause of heart disease, diabetes, obesity, or hyperactivity. A more recent American government report concurs that sugar is not by itself linked to any of those conditions. However, too many calories, in any form, can contribute to obesity, diabetes, and heart disease.
Changes in our behavior are often attributed to changes in our blood sugar levels. When you consume a meal made up of simple, refined carbohydrates – like a doughnut or a soft drink – the result is a spike in blood sugar. Your body responds to this spike by secreting large amounts of insulin to normalize your blood sugar level. In response to the insulin, your blood sugar level drops quickly, leaving you with a feeling of sluggishness and irritability.
When your blood sugar gets too low, hunger reappears, and the roller-coaster ride resumes, that is, at least until your if your next ‘fix’ of simple carbohydrates. It’s simple carbohydrates that twe need to watch specifically, not the healthy, fibrous carbohydrates that come from whole fruits, vegetables, and whole grains.
As your personal trainer, I help you choose healthy carbohydrates or give you nutritional advice that adds protein or fat to your meal, so your blood sugar will rise and fall more normally without the negative side effects.
When we say we have a sugar addiction, we may mean anything from a mild desire to intense cravings for sweet foods and drinks. Some people go so far as to equate the effects of sugar to a drug, saying it calms them and helps them deal with stress.
The U.S. Department of Agriculture’s Food Guide Pyramid recommends we limit added sugars in our diet to 12 teaspoons per day, as far back as 2001, the average American ate and drank the equivalent of 31 teaspoons of sugar daily, however, even with these scary numbers, South African children still manage to feature as amongst the fattest on the planet.
Sugar finds its way into virtually every kind of processed food, from tomato sauce to soups and, especially, soft drinks. One 330ml can of your favorite soft drink contains approximately 10 teaspoons of sugar. As if that is not bad enough, some data suggest that we consume an average of 155 liters of soft drink per person annually. That’s a lot of sugar and extra calories!
Sugars have 4 calories per gram or 15 calories per teaspoon. If you want to shave calories, it’s a good idea to limit added sugar in your diet. Sounds simple enough, but what about those hard-to-ignore cravings? Here’s the trick: Gradually decrease the amount of sugar you eat, and how often you eat it. This will help you reduce your desire for sugars while lowering your caloric intake.
Old habits are hard to break but as your personal trainer, I guide you into making small and gradual changes in your eating style which will help you break free from your sugar addiction.
Many people, newly diagnosed with diabetes find that after they start eating fewer sweets and simple carbohydrates, foods like fresh fruit taste sweeter and can satisfy their cravings for sweets. Remember, moderation is the key. If you can control the quantity, you will be able to enjoy sweets on occasion.
The first step you take towards a healthier lifestyle is the most important and provides secure footing for your weightloss journey. Book a consultation and health appraisal with me and get some professional help.
One of your most important defences against sugar is by learning to understand food labels, being able to distinguish between unhealthy and healthier food options. Making a habit of always reading food labels and understanding what they mean will soon become second-nature with this 2-step guide.
To begin with, read the Nutrition Information table displayed on the packaging of most foods. This can help you to decide if a product is a healthy option or not as it lists how much of each nutrient it contains. All nutrients are listed in two columns – per 100g and per serving. The 100g column is great to use to easily compare similar products because serving sizes may differ, this way you are comparing apples-for-apples.
The “per serving” column tells you how much of each nutrient and energy (kilojoules) you’ll consume if you consume that suggested serving. Be careful here because the “suggested serving” is not always the same as the packaging size – for example, the suggested serving on a 500ml bottle of a sugary drink is often only around 250ml, half of the packaging size.
Use the table to decide if the food is high or low in fat, saturated fat, sugar and sodium (salt). Foods in the ‘low’ group can be eaten more often, but foods in the ‘high’ group should rarely be eaten or only on special occasions.
Become familiar with sugar terminology and find the hidden sugar in your diet. Recognize that all of these are sweeteners: corn syrup, high fructose corn syrup, sucrose, dextrose, honey, molasses, turbinado, and brown sugar.
Keep up with your food journal, and use the notes section to document your mood, setting, and activity whenever you feel the urge to eat sweets. Review your notes and look for patterns or triggers that you can alter to help control your sugar intake.
Don’t put yourself under pressure. Select one behavior to change weekly. Try satisfying your sweet tooth with a snack-sized chocolate bar instead of a full-sized one. Next week, trade in a soft drink for sparkling water with a splash of fruit juice.
Fight your cravings. Satisfy your desire for sweets with the natural sweetness of whole fruits or no-sugar-added juices.
Buy unsweetened food and beverages and add small amounts of sweeteners if you need them. Enjoy whole-grain cereal with one teaspoon of sugar instead of presweetened cereals, which contain much more sugar per serving.
Gradually decrease the amount of sugar you consume in your tea and coffee, let your taste buds slowly adapt to change. Don’t substitute artificial sweeteners for sugar; this will do little to alter your desire for sweets.
Moderate amounts of artificial sweeteners are not unhealthy, but they won’t help you retrain your taste buds.
Allow yourself small portions of sweets on occasion. If you just go ‘cold turkey’, it will be hard to think about anything else. Rather reward yourself with a portion of one small treat ever so often to resist ‘pigging out’ when your resistance wanes.
Second, read the list of ingredients. These are always listed in order of weight, those used in the greatest amounts are listed first, right down to the ingredient used in the smallest amount listed last. Often the first three ingredients listed on the label make up the largest portion of the food item. Sugar, salt and bad fats are the ones to look out to avoid and come in a variety of which may often be listed under the guise of different names as listed below.
Sugar – Brown sugar, concentrated fruit juice, corn syrup, dextrose, treacle, fructose, glucose, glucose syrup, golden syrup, honey, invert sugar, lactose, malt, malt extract, maltose, isomaltose, maltodextrin, maple syrup, molasses, raw sugar, sucrose, sugar, cane sugar.
Salt – Baking soda, salt, MSG (monosodium glutamate), any word containing the term sodium, nitrates, nitrites.
If you’re a sugar “addict,” kicking the habit will do your body good. Doctors newest nutritional recommendations suggest a balanced diet, low in fat, with reduced sugar intake, along with regular exercise, as the best way to lose weight and keep it off.
My custom programs for fitness and weight loss are a smart combination of exercise and good nutritional advice basedon data from your consultation and health appraisal. My programs promote safe and effective weekly weight loss and to encourage the eating of healthy foods while weaning you from excessive sugar. Book a consultation and health appraisal and find out just how sweet better health can be!
Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg using a rigorous, results-focused methodology we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.
You’ve done the right thing and booked your consultation and health appraisal to give yourself the best possible chance of succeeding in losing the extra weight given, you’ve organised your fridge and are eating smart, working out and taking better care of yourself, yet the scale remains stubborn and refuses to move as quickly as you feel it should or just plain refuses to budge!
Your ‘smart nutrition’ may not be so smart after all, your diet may still contain some sneaky foods like salt and pasta sauce that can lead to water retention and significantly hike your calorie intake. Let’s start by cutting back on ultra-processed foods, bubbly drinks, chewing gum, and sugary beverages that can increase bloating.
Food that can “spot train” belly fat is pure urban myth however, there are some smart swaps can introduce to your diet that will improve your gut health, improving digestion, reduce water retention, eliminate cramps and gas while helping you feel and look less puffy.
Vegetables, fruit, seeds, nuts, fish, whole grains, and other smart choices are high in protein and fiber, keeping you feeling fuller for longer eliminating the snacking while fuelling you with healthier, tastier foods.
Certain foods have a thermogenic effect, you literally burn calories as you chew. Other have nutrients and compounds that crank up your metabolism. Stoke your metabolic fire by eating more of these foods, while cutting out unhealthy snacks and empty calories.
For those that eat meat, lean meats like biltong offer awesome snack options. Protein has a high thermogenic effect. You burn about 30% of the calories the food contains during digestion, for example, a 300-calorie chicken breast requires about 90 calories to break it down. Winning!
Low-fat dairy products are rich in calcium and vitamin D, which preserve and build muscle mass, essential for maintaining a robust metabolism.
When it comes to healthy eating and weight loss, plant-based foods offer greater options to add more wholesome taste to your diet without the extra centimeters to your waistline.Your body burns twice as many calories breaking down whole-grain foods, especially those rich in fiber such as oatmeal and brown rice opposed to processed foods.
Drinking four cups of green tea a day could help you shed as much as three kilograms in eight weeks, according to the American Journal of Clinical Nutrition reports which gave credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge.
One cup of lentils packs 35% of your daily iron needs, fantastic news since up to 20% of us are iron- deficient. When you lack a nutrient, your metabolism slows because the body’s not getting what it needs to work efficiently.
Capsaicin is the compound that gives chili peppers their kick, heats up your body which in turn makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers. Add as much cayenne or hot sauce as possible to soups, eggs, and meats.
Let’s look at olives and eggs. Two easily sourced superfoods that you may have overlooked or are misinformed about, that are awesome for your health and weight loss goals which add flavor, great taste and variety to any table.
Olives
This is the ultimate heart-healthy snack whether pressed into cooking oil or eaten cured and whole. When cold-pressed and consumed as true extra virgin olive oil (EVOO), this tiny Mediterranean fruit will help you to slim down by keeping you fuller for longer, while reducing your risk of heart disease, cancer, and osteoporosis.
Long-term evidence suggests that people who consume extra- virgin olive oil daily are at a lower risk of heart attack, high blood pressure, and cardiovascular mortality.
Olives are chock-full of monounsaturated fatty acids, a type of fat linked with lowering LDL (“bad” cholesterol) while maintaining HDL (“good” cholesterol”).
The powerful antioxidant properties of olive polyphenols help protect you against oxidative stress and chronic inflammation which is a key initiating factor of heart disease.
Compounds found in olives boost short- and long-term health because they can increase nitric oxide production which in turn improves vascular function by promoting blood flow to your tissues.
Better circulation improves everything, you could train harder, recover faster, even maybe improve your overall risk of chronic disease. Certain types of olives can provide up to 25% of your iron needs which helps deliver more oxygen to your organs when you need.
Polyphenols which are other compounds found in olives aid in the reduction of chronic inflammation, halting organ tissue damage before it starts.
Improve your health by improving your diet as a whole and adding olives to a diet that includes vegetables, fruit, and whole grains. These polyphenols may reduce degeneration in your bones by improving bone mineral density.
By reducing oxidative stress caused by inflammation, olives help protect vital organs like your brain from harmful and potentially irreversible damage.
This tiny fruit also contains the antioxidant vitamin E, linked to improved cognition and reduced risk of cognitive decline. Diets that rely on olive oil as a primary fat source are also associated with a lower risk of Alzheimer’s disease.
Extra virgin olive oil (EVOO) is full of healthy, flavourful fats that boost not only the taste but the satiety of meals when used in cooking. Each tablespoon is about 120 calories, is worth roughly 30 olives depending on type and size. Snacking on a cup of olives provides 15% of your daily dietary fiber.
High-antioxidant foods like olives are great snacks that can also lower your chances of certain cancers, both by protecting cellular DNA, potentially preventing tumor growth and reducing oxidative stress.
Extra virgin olive oil could lower blood sugar as early as two hours after a meal by aiding insulin action. The oleic acids (a heart-healthier type of fat) and polyphenols in olives can help too. Research indicates diets high in monounsaturated fats and antioxidants may lessen the risk of type II diabetes.
Adding a tablespoon of olive oil to salads and drizzling it in veggie dips can help you better absorb the antioxidants found in many fruits and vegetables can help enhance your intake of carotenoids, which benefit your eyes and diminish long-term disease risk.
The bottom line is that eating olives, in addition to more vegetables and fruit not only makes a positive change that can benefit your health in the long term but crucially, also help you achieve weight-loss goals.
Eggs
High-protein breakfasts, that include eggs, have been linked to weight loss and a reduction in belly fat. You can add natures perfect ‘nutrient bomb’ to your stir-fry, sautés, salads or pair them with whole-grain toast and vegetables.
Eggs are delicious, leave you fuller for longer than that apple or banana you swipe out of the fruit bowl on your way out every morning, yet we claim to be ‘too busy’ to eat breakfast in the morning which is laughable because we are more often than not absolutely ravenous and totally distracted long before lunch which sets a bad tone for your day.
We settle instead, to make time to either snack or keep filling the coffee mug all the while cursing our trainer or new diet under our breath every time, we pass our reflection and see our ever-bulging midriff.
Its time for a simple change…eat three eggs every morning. Try adding this simple yet comforting routine to your day for a week and feel how remarkably positive your days (and waistline) feel.
Eggs are natures perfect little package. They protein-rich with about 7 grams each, the yolks contain inflammation-fighting omega-3s; vitamins D, E, and B12; and minerals like selenium. Eating just two eggs a day gives you 50% of your daily needs for the memory boosting nutrient choline, which most of us severely lack.
Nutrition science has come a long way since the heyday of egg white omelets, and much of the ‘bro science’ advice about nonsense like the saturated fat and cholesterol in eggs would lead to your early demise.
Eggs contain all nine essential amino acids necessary to rebuild the muscles and tissues in our bodies additionally experts now say that, yes, there’s cholesterol in eggs, but, contrary to what we’ve previously been told, dietary cholesterol doesn’t seem to have much effect on blood cholesterol, the type that actually clogs your arteries, for the average person.
How many eggs you can safely eat per week as advised by your nutritionist, largely depends on how the rest of your diet looks, which makes it a pretty personal and variable recommendation. Get active by joining my 10 000 steps a day challenge or run for fun program and eat the whole damn egg!
We all have a bag of frozen veggies languishing at the bottom of our freezer that we have probably forgotten about. Ramp up the fiber content of your breakfast while adding some fun texture and subtle sweetness to your morning eggs by tossing in a handful of these into the pan with your eggs.
Ripe avocado and cilantro on top is delicious or just scramble them on their own, no milk or fancy additives just a knob of butter and eggs! Same time it takes to make a packet of instant cereal. We have been living a lie, people.
Making yourself breakfast every morning may seem tedious, but making the commitment to your three egg routine in the morning will provide 21grams of protein that will extend the hunger pangs that cause you to snack badly to stay at bay until midday significantly streamlining your morning and eliminating that food guilt you’ve been carrying.
Sit down for at least 10 minutes each morning and eat, give yourself a moment to relax and mentally prepare for the rigors of the day ahead.
Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg using a rigorous, results-focused methodology we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.
“We suffer more in imagination than reality” – Lucius Annaeus Seneca
It’s important to start by visualizing your end goal and one of the best ways to achieve this is to pick a date or sign up for a race at least five weeks away. Follow our 10 000 step a day challenge or run for fun program first if you are an absolute novice at exercise then challenge yourself to reach a new level with this training program created by Aubrey, head personal trainer at Tiger Athletic Fitness & Conditioning in Sandton Johannesburg.
This plan builds from an easy run & walk combination to 5km of steady running, giving you the distance and stamina you’ll need to achieve your 5km goal on goal date.
Week 1
Day 1: 5 Min Power Walk. 4 ‘Rounds’. 5 Min Easy
Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 6 ‘Rounds’. 5 Min Easy
Walk.
Day 4: Rest or Cross Train.
Day 5: 5 Min Power Walk. 10 Minute Run. 5 Min
Easy Walk.
Day 6: Rest or Cross Train.
Day 7: 800m Power Walk. 1.6km Run. 800m Easy
Walk
Week 2
Day 1: 5 Min Power Walk. 4 ‘Rounds’. 5 Min Easy
Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 6 ‘Rounds’. 5 Min Easy
Walk.
Day 4: Rest or Cross Train.
Day 5: 5 Min Power Walk. 15 Minute Run. 5 Min
Easy Walk.
Day 6: Rest or Cross Train.
Day 7: 800m Power Walk. 1.6km Run. 800m Easy
Walk
Week 3
Day 1: 5 Min Power Walk. 8 ‘Rounds’. 5 Min Easy
Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 20 Minute Run. 5 Min
Easy Walk.
Day 4: Rest or Cross Train.
Day 5: 5 Min Power Walk. 5 ‘Rounds’. 5 Min Easy
Walk.
Day 6: Rest or Cross Train.
Day 7: 800m Power Walk. 3.0km Run. 800m Easy
Walk
Week 4
Day 1: 5 Min Power Walk. 20 Minute Run. 5 Min
Easy Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 25 Minute Run. 5 Min
Easy Walk.
Day 4: Rest or Cross Train.
Day 5: 5 Min Power Walk. 25 Minute Run. 5 Min
Easy Walk.
Day 6: Rest or Cross Train.
Day 7: 800m Power Walk. 4.0km Run. 800m Easy
Walk
Week 5
Day 1: 5 Min Power Walk. 15 Minute Run. 5 Min
Easy Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 20 Minute Run. 5 Min
Easy Walk.
Day 4: 3km Easy Run.
Day 5: Rest.
Day 6: 800m Power Walk.800m Easy Run. 800m Easy
Walk.
Day 7: 5km Run!
Tiger Athletic is a modern, private, appointment-only gym in Sandton, Johannesburg using a rigorous, results-focused methodology. We are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.
“The miracle isn’t that I finished. The miracle is that I had the courage to start.”
– John Bingham
The sense of accomplishment and sheer relief that one feels after a run short or long is indescribable. Going for a run helps you to clear your mind and reduces stress and is pure therapy for the soul.
Whenever something weighs on your mind or it feels as if the walls are closing in on you, lace up and head out. Running won’t solve all your problems but it will hold your hand when life throws you a curveball.
Now that you have started running, I appreciate it maybe feels a little hard, but nothing beats that awesome, ‘I did it feeling’ going through you every time you finish your ‘me’ time.
As a coach, I believe in setting specific, measurable, attainable, realistic, time-based goals that are both fun and doable. If you have been a part of my ‘10 000 step a day challenge’ or joined me on ‘run for fun’, maybe you are now flirting with the idea of signing up or attempting your first 5km run. It’s an awesome choice and a good distance for newbies to running and established athletes alike.
Like any commitment in life, there will be days when you won’t feel like running, however, nothing beats feeling fitter, stronger and amazed with training yourself when you realize that a distance or pace that once seemed impossible feels comfortable and is leading you towards a leaner more capable physique
Your first step is to pick a date or sign up for a race at least five weeks away. That will give you enough time to follow our training program created by Aubrey, personal trainer at Tiger Athletic Fitness & Conditioning in Sandton Johannesburg. His plan builds from an easy run & walk combination to 5km of steady running, giving you the distance and stamina you’ll need to achieve your 5km goal on goal date.
In this 5-week plan, there is four days of running, with active rest days in between for either stretching or going for a walk. We run every other day to get a mental break from ‘pounding the pavement’ and to minimize the risk of injury. Having rest days that fall on weekdays as well as weekends allows your running plan to fit into your work and family life.
As stated in week 1 of ‘Run for fun’, watching the clock is easier and way less stressful than counting the kilometers. Only Sunday’s run is in kilometers so that you can begin to gain a sense of your pace per kilometer, this serves as a confidence booster. Knowing how far you’ve run gives a barometer of how close you are towards your goal and benchmarks you for future runs.
It is vitally important that you start with 5 minutes of brisk walking as a warmup and end with 5 minutes of walking at an easier pace to cool down for each session.
A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles reducing the risk for injury and may also help reduce muscle soreness.
Cooling down after your run allows for a gradual recovery of pre-exercise heart rate and blood pressure. Both warmup and cooldown contribute to your total workout time while helping to build your endurance to achieve our end goal.
At the end of this article is a guide to successfully completing a 5km run. Copy it and and place it somewhere easily accessible to sight to serve as a daily reminder and motivation of your goals and to help keep you on track.
Here is a little insight on how to apply these workouts to your daily routine, a breakdown of the main types of workouts along with some tips for making the most of these workouts.
Each ’round’ refers to a 3 minute run followed by a 1 minute walk. Easy!
All runs should be done at a pace easy enough for you to hold a conversation without straining, that’s 60 to 65 percent of Maximal Heart Rate (MHR), or 5 on the Rate of Perceived Exertion Scale (RPE) The faster or harder you run, the greater the risk of injury. Be patient and build endurance first before aiming to run faster.
Walk breaks are strategically important and shouldn’t be viewed as a ‘kop out’. 80 percent of runners get injured, walk breaks aid in developing endurance and increasing safety while helping you to adapt to running by making it easier and more enjoyable, so by all means stop and smell the roses!
Run at a comfortable pace. If you’re struggling, slow down.
Long runs develop endurance, the foundation of distance running. This constitutes your most important workout.
Use your smartwatch or phone to measure time and distance. Drive a route and map out distance using your car or run on a treadmill if that’s what is convenient. Whatever you do, have fun doing it.
Rest days are full days off without running. Walking or other forms of training like boxing, swimming or yoga are optional. The added exercise will boost your running, just take it easy the day before your long run so that you don’t start this key workout on a back foot.
Finally, plans change, life happens while you are living. If you need to rearrange training days, don’t bash yourself, go for it and do what needs to be done. Just shift the days forward or back or do your best to preserve the every-other-day plan.
Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg using a rigorous, results-focused methodology we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.
Together changes everything. Let’s work out.
5km Run Training Guide
Week 1
Day 1: 5 Min Power Walk. 4 ‘Rounds’. 5 Min Easy
Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 6 ‘Rounds’. 5 Min Easy
Walk.
Day 4: Rest or Cross Train.
Day 5: 5 Min Power Walk. 10 Minute Run. 5 Min
Easy Walk.
Day 6: Rest or Cross Train.
Day 7: 800m Power Walk. 1.6km Run. 800m Easy
Walk
Week 2
Day 1: 5 Min Power Walk. 4 ‘Rounds’. 5 Min Easy
Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 6 ‘Rounds’. 5 Min Easy
Walk.
Day 4: Rest or Cross Train.
Day 5: 5 Min Power Walk. 15 Minute Run. 5 Min
Easy Walk.
Day 6: Rest or Cross Train.
Day 7: 800m Power Walk. 1.6km Run. 800m Easy
Walk
Week 3
Day 1: 5 Min Power Walk. 8 ‘Rounds’. 5 Min Easy
Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 20 Minute Run. 5 Min
Easy Walk.
Day 4: Rest or Cross Train.
Day 5: 5 Min Power Walk. 5 ‘Rounds’. 5 Min Easy
Walk.
Day 6: Rest or Cross Train.
Day 7: 800m Power Walk. 3.0km Run. 800m Easy
Walk
Week 4
Day 1: 5 Min Power Walk. 20 Minute Run. 5 Min
Easy Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 25 Minute Run. 5 Min
Easy Walk.
Day 4: Rest or Cross Train.
Day 5: 5 Min Power Walk. 25 Minute Run. 5 Min
Easy Walk.
Day 6: Rest or Cross Train.
Day 7: 800m Power Walk. 4.0km Run. 800m Easy
Walk
Week 5
Day 1: 5 Min Power Walk. 15 Minute Run. 5 Min
Easy Walk.
Day 2: Rest.
Day 3: 5 Min Power Walk. 20 Minute Run. 5 Min
Easy Walk.
Day 4: 3km Easy Run.
Day 5: Rest.
Day 6: 800m Power Walk.800m Easy Run. 800m Easy
Walk.
Many of us are either truly famished or just feel like we deserve a reward after a really hard workout and end up eating rich foods and larger portions than we normally would. The end result is often eating back all or more than the calories we’ve just worked so hard to burn!
There’s nothing wrong with a small snack or a filling dinner after exercising, but before you dig in, it’s important to have a thorough understanding your body’s true nutrition needs so you don’t end up gaining weight and sabotaging your hard-earned gains.
If like me, you’re always hungry after you exercise, try working out right before a meal. Regardless of whether you ate beforehand or how many calories you burned, try scheduling your workouts before one of your main meals. That way, you can refuel with calories you would have consumed anyway, without having to add extra snacks into your day.
Try and make your workouts more fun or get me to design a program for you that will get you thinking about exercise less as a chore and more as something you do because you actually enjoy moving your body. This simple mind shift will help you eat less afterward.
In 2014, researchers at Cornell University conducted a study in which they led volunteers on a 2.25km walk, telling half of them that it was for exercise and the other half that it was a scenic stroll. The “exercise” group ate 35% more chocolate pudding for dessert than the “scenic” group. Similarly, in another experiment, volunteers were given post-walk snacks, and the “exercisers” ate 124% more calories than those who were told it was just for fun.
When you do need a snack to recover from a tough sweat session pair protein with carbs, try a 4:1 ratio of carbohydrates to protein. This will allow you to begin to replenish your energy levels and repair muscle damage resulting from the workout.
For workouts, less than an hour, keep your snack between 150 to 200 calories, try open-faced peanut butter on rye with honey, a portion of fish, a slice of chicken breast, cheese on crackers, or a handful of trail mix.
Low-fat dairy is another great recovery food with plenty of protein to help tide you over until your next meal. Refueling with dairy like low-fat chocolate milk specifically helps improve subsequent athletic performances better than traditional sports drinks.
Sometimes, overeating after exercise is more a consequence of routine than anything else. When you consistently consume a 500 calorie smoothie after you finish up at the gym, you start to get into that habit of consuming a smoothie no matter how long or intense your exercise was.
Choose different snacks for different workouts, the shorter the duration, the fewer calories you need to replenish. It’s important for weight loss and weight maintenance to get in tune with your body and learn to eat in response to hunger, versus eating in response to boredom, stress, or the idea of rewarding yourself for exercising.
Activity trackers like the Hauwei smartwatch and Apple watch have become a trendy way to estimate physical activity expenditure throughout the day. However, not all devices are accurate in estimating calorie burn during workouts. Even the most accurate trackers can still only provide an estimate of true calorie burn and it’s not smart to base your refueling strategy entirely on their calculations.
It may seem counterintuitive, but eating more throughout the day may be your ticket to consuming fewer calories overall, especially if you tend to pig out post-workout. Incorporating two to three healthy snacks throughout the day will help regulate hunger between meals, increase energy, and keep metabolism bumped up.
You may feel like you burned a million calories during your spin class, but the truth is we tend to overestimate our energy expenditure during exercise by as much as four-fold. In a study from the University of Ottawa, when volunteers were then asked to eat back all the calories they’d just burned after exercise, they tended to consume two to three times more than what they’d expended. If you are trying to lose weight remember this simple trick, energy out must always outweigh energy in.
Your number one priority after a workout should be replacing the fluids lost during a workout. Having a lot of water in the belly also reduces appetite. Try having a drink of water as soon as you finish training, being mindful that taking in too much water can cause water intoxication due to excessively low levels of salt in the body.
Talk to yourself, ask yourself if you really need to eat. You’re going to eat those calories eventually, so why not save them for your next meal when you’re really hungry?
For workouts lasting longer than two hours—like a long bike ride or a marathon training, sucking down a gel or sipping a sports drink will keep you from feeling ravenous afterward. Try to consume 30 to 60 grams of carbohydrates, that’s about 120 to 240 calories every hour after your first hour. Avoid anything with protein, since it takes longer to for the stomach to digest.
Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg using a rigorous, results-focused methodology we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.
A plant-based diet doesn’t have to be an all-or-nothing proposition. Vegetarians and vegans tend to have lower BMIs than meat-eaters, however, in America, less than 5% of adults consider themselves vegetarians, and 84% of vegetarians and vegans eventually go back to eating meat at least some of the time.
Having just one meat-free day a week has been shown to reduce risk for chronic preventable conditions including heart disease, cancer, and diabetes, not to mention it may also help you lose weight.
You don’t have to be a vegetarian to love a meatless meal. Fruits and veggies are some of the healthiest items on your plate and should fill half of it. That’s where vegetarian meals come in handy. Tasty, flavourful, and meat-free, what’s not to love?
Stir-Fried Baby Bok Choy
This classic serve 4, takes a total of 15 minutes to prepare
and gets an upgrade with radishes, cashews, and chilli, perfect for weight loss
at only 138 calories!
Ingredients
6 heads baby bok choy
2 tablespoons dark sesame oil
2 spring onions or 1 bunch scallions, white and
light green parts only, thinly sliced
3 tablespoons low-sodium soy sauce
½ teaspoon sugar
1 Whole chilli, very thinly sliced
¼ cup chopped cashews
3 small radishes, very thinly sliced
1 ½ teaspoon toasted sesame seeds
Preparation
Trim leafy greens from bok choy; chop greens and reserve.
(You should have about 2 cups.) Cut stalks into 1-inch pieces. Discard root
ends.
Heat a large cast-iron skillet or wok over high heat. Add
oil; swirl to coat. Add bok choy stalks and onions. Stir-fry until just
softened, about 2 minutes. Add reserved greens, soy sauce, sugar and chili.
Stir-fry until liquid has thickened, about 1 minute. Transfer mixture and sauce
to a serving bowl. Top with cashews, radish slices and sesame seeds; serve
immediately.
Nutritional Information
Calories per serving: 138
Fat per serving: 12g
Saturated fat per serving: 2g
Cholesterol per serving: 0mg
Fibre per serving: 1g
Protein per
serving: 3g
Carbohydrate per serving: 7g
Sodium per
serving: 420mg
Iron per serving: 3mg
Calcium per serving: 45mg
Super Green Salad
Shaved asparagus looks very elegant, the entire meal takes
only 25 minutes to prepare, serves 8 people and this meal only packs 226
calories. This meal is low Carbohydrate, low Cholesterol, low Saturated Fat and
is totally meatless.
Ingredients
Kosher salt
2 x 500g. bunches large asparagus spears
1 cup frozen shelled edamame, thawed
1 cup frozen or fresh English peas
½ cup extra-virgin olive oil
¼ cup slivered almonds, lightly toasted
2 cloves garlic
1 ½ teaspoon lemon zest
1 cup loosely packed fresh basil leaves
½ cup loosely packed fresh mint leaves
¼ cup loosely packed fresh tarragon leaves
2 tablespoons fresh lemon juice
60g shaved Manchego cheese
Preparation
Bring 6 cups water to a boil in a large pot; add 1
tablespoon salt. Have ready a bowl of ice water.
Trim tough ends from asparagus. Cut 1 bunch diagonally into
6cm pieces. Shave stalks of remaining asparagus with a vegetable peeler. Add
diagonally cut asparagus, edamame and peas to boiling water; cook for 4
minutes. Plunge vegetables into ice water to stop the cooking process; drain
well.
Process oil, almonds, garlic and lemon zest in a blender
until smooth. Add herbs and process until smooth.
Place dressing, shaved asparagus, cooked asparagus mixture,
lemon juice and 1/2 teaspoon salt in a bowl; toss to coat. Top with Manchego.
Nutritional Information
Calories per serving: 226
Fat per serving: 18g
Saturated fat per serving: 4g
Cholesterol per serving: 8mg
Fibre per serving: 5g
Protein per serving: 8g
Carbohydrate per serving: 10g
Sodium per
serving: 314mg
Iron per serving: 4mg
Calcium per serving: 160mg
Arugula Salad with Shaved Artichokes
Artichoke are related to thistles and sunflowers, are rich
in magnesium and folate and this meal packs only 125 calories with a total prep
time of 30 minutes for 6 servings. This Recipe Is low Carbohydrate, low
Cholesterol, low Fat, low Saturated Fat and is meatless
Ingredients
1 cup cider vinegar
½ cup sugar
2 teaspoons red pepper flakes
Kosher salt and black pepper
8 ramps or 8 scallions (white and light green
parts only), trimmed
125ml cup mayonnaise
½ cup finely grated Parmesan cheese
2 tablespoons minced spring garlic or 2 cloves
garlic, smashed to a paste
¼ cup plus 1 tablespoon fresh lemon juice
3 fresh globe artichokes
½ lemon
5 cups loosely packed baby arugula leaves
120g cremini mushrooms, very thinly sliced
Preparation
Stir together vinegar, sugar, red pepper flakes, 1 cup water
and 1 tablespoon salt in a large saucepan; bring to a boil over high heat. Add
ramps; reduce heat to medium-high and simmer for 5 minutes. Drain.
Process mayonnaise, Parmesan, garlic, 2 tablespoons water, 1
tablespoon of the lemon juice, 1 teaspoon black pepper and ½ teaspoon salt in a
mini food processor until smooth.
Stir together 4 to 6 cups water (enough to cover artichokes)
and remaining ¼ cup lemon juice in a large bowl. Trim about 5cm from top of
each artichoke. Cut each artichoke in half vertically. Remove fuzzy thistle
from bottom with a spoon; discard. Trim any leaves and dark green layer from
base. Rub edges with lemon and place in lemon-water mixture. Once all
artichokes are trimmed, remove 1 at a time from water and thinly
slice with a mandolin or sharp knife. Place in a large bowl. Add dressing,
arugula and mushrooms; toss to coat. Top with ramps.
Nutritional Information
Calories per serving: 125
Fat per serving: 5g
Saturated fat per serving: 1g
Cholesterol per serving: 6mg
Fibre per serving: 4g
Protein per serving: 6g
Carbohydrate per serving: 14g
Sodium per serving: 618mg
Iron per serving: 2mg
Calcium per serving: 146mg
Greek-Style Baby Potatoes
Poaching potatoes in olive oil makes for a luxurious side to
serve with a light main dish at only 368 calories and 15 minutes active. This
low cholesterol dish serves 4.
Ingredients
1 red bell pepper, halved lengthwise and seeded
4 cups olive oil
1 ½ pounds baby new potatoes, halved (about 4
cups)
4 fresh bay leaves
12 Castelvetrano or other large olives, halved
(about 1/3 cup)
½ cup loosely packed fresh flat-leaf parsley
leaves
Salt and black pepper
Preparation
Preheat broiler. Place bell pepper halves cut-side down on a
foil-lined baking sheet. Brush tops with 1 tablespoon of the oil. Broil 4
inches from heat until charred, 6 to 8 minutes. Place in a bowl; cover tightly
with plastic wrap. Let stand 10 minutes. Peel and cut into strips.
Combine potatoes, bay leaves and remaining oil in a large
pan over medium-high heat. Simmer until potatoes are very tender, 12 to 15
minutes.
Transfer potatoes to a bowl with a slotted spoon; discard
bay leaves. Stir in olives, parsley, 3/4 teaspoon salt and 1/4 teaspoon black
pepper. Serve warm.
Nutritional Information
Calories per serving: 368
Fat per serving: 25g
Saturated fat per serving: 3g
Cholesterol per serving: 0mg
Fibre per serving: 4g
Protein per serving: 4g
Carbohydrate per serving: 33g
Sodium per
serving: 737mg
Iron per serving: 2mg
Calcium per serving: 37mg
Radish and Turnip Sauté
This dish uses radish and turnip greens, or you can sub in
mustard greens. Active time is 15 min with 4 servings at an easy 127 calories. This
Recipe Is low calorie, low in saturated fat and meat free.
Ingredients
1 bunch radishes (about 12 oz.)
2 Tablespoons unsalted butter
1 tablespoon extra-virgin olive oil
300g young turnips (about 4 small), peeled and
cut into 1/2-inch pieces
2 cups chopped turnip greens
1 ½ tablespoons cider vinegar
Salt and black pepper
Preparation
Trim greens from radishes; chop greens and reserve. (You
should have about 1 cup.) Cut radishes into quarters.
Heat butter and oil in a large skillet over medium-high
heat. Add radishes and turnips. Sauté, stirring often, until lightly
caramelized, about 7 minutes. Stir in turnip greens, vinegar, 1 teaspoon salt,
1/4 teaspoon pepper and reserved radish greens. Cook, stirring constantly,
until greens are wilted, about 1 minute. Taste and season with additional salt
and pepper, if desired.
Nutritional Information
Calories per serving: 127
Fat per serving: 10g
Saturated fat per serving: 4g
Cholesterol per serving: 15mg
Fibre per serving: 4g
Protein per
serving: 2g
Carbohydrate per serving: 10g
Sodium per serving:
333mg
Iron per serving: 1mg
Calcium per serving: 98mg
Spring Beets with Rhubarb Vinaigrette
One cup of rhubarb packs 10 percent of your daily calcium,
this recipe needs 35 minutes of active time and will produce 6 servings of 207
calories. This recipe is low calorie, low cholesterol and low in saturated fat.
Ingredients
300g finely chopped rhubarb
¼ cup red wine
2 tablespoons red wine vinegar
2 tablespoons finely chopped shallot
3 teaspoons chopped fresh thyme
Kosher salt and black pepper
750g beets, peeled and cut into small wedges
3 tablespoons olive oil
50g crumbled soft goat cheese
½ cup chopped pistachios
2 tablespoons honey
Preparation
Stir together rhubarb, 2 cups water, wine, honey, and
vinegar in a saucepan. Bring to a boil over high heat. Reduce heat to medium
and simmer until rhubarb has broken down, about 10 minutes. Pour mixture
through a wire-mesh strainer into a bowl, pressing solids to extract liquid.
Discard solids. Wipe saucepan clean. Place strained liquid in saucepan. Cook
over medium-high heat, stirring occasionally, until reduced to 1/3 cup, about 5
minutes. Transfer to a bowl; stir in shallot, 2 teaspoons of the thyme and ½
teaspoon each salt and pepper. Refrigerate for 10 minutes.
Place a steamer basket in a large stockpot with a
tight-fitting lid. Add water to just below steamer basket and place stockpot
over high heat. Place beets in steamer basket. Cover and cook until beets are
tender, 15 to 20 minutes. Transfer to a plate; refrigerate for 10 minutes.
Whisk oil into rhubarb mixture. Add beets; toss to coat.
Transfer to a serving bowl. Top with goat cheese, pistachios and remaining 1
teaspoon thyme.
Nutritional Information
Calories per serving: 207
Fat per serving: 12g
Saturated fat per serving: 2g
Cholesterol per serving: 3mg
Fibre per serving: 5g
Protein per
serving: 5g
Carbohydrate per serving: 21g
Sodium per
serving: 280mg
Iron per serving: 2mg
Calcium per serving: 75mg
Coastal Carrot “Fettuccine”
Slash carbs and boost fibre by shaving carrots into
colourful “noodles” in these 104 calories, 15-minute prep and 15-minute cook Paleo
pasta dish. This recipe is low calorie, low carbohydrate, low cholesterol, low saturated
fat and meatless
Ingredients
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
½ cup grape tomatoes, quartered if large
2 ½ tablespoons finely chopped fresh basil
3 large rainbow or orange carrots
1 cup tomato sauce
¼ teaspoon sweet paprika
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 tablespoons pumpkin seeds, toasted, for
garnish
Preparation
Heat oil over medium-low heat in a large skillet. Add garlic
and sauté until soft and fragrant, about 30 seconds. Add tomatoes and 2 Tbsp.
basil; sauté until tomatoes burst and release their juices, about 5 minutes.
Shave carrots into ribbons, using either a spiral slicer (aka spiralizer) or a
vegetable peeler.
Add carrots, tomato sauce, paprika, salt, and pepper to
skillet and cook until carrots are tender, about 10 minutes. Sprinkle with
remaining 1/2 Tbsp. basil and garnish with pumpkin seeds before serving.
Nutritional Information
Calories per serving: 114
Fat per serving: 8g
Saturated fat per serving: 1g
Cholesterol per serving: 0mg
Fibre per serving: 3g
Protein per
serving: 2g
Carbohydrates per serving: 11g
Sodium per
serving: 505mg
Iron per serving: 1mg
Calcium per serving: 35mg
Tiger Athletic is a modern, private, appointment only gym in
Sandton, Johannesburg using a rigorous, results-focused methodology we are
passionate about helping you be the healthiest version of yourself, so you can
lead a more fulfilling personal and professional life.
It’s easy to feel overwhelmed when you want to lose weight yet don’t know where or how to start. Get expert guidance on how to take one step a day towards a leaner, stronger body and jumpstart your weight loss with these expert tips, meal plans and workouts!
Step 1: Booking a consultation
and health appraisal with a qualified personal trainer is the most
important first step to ensure a safe and effective start to any new program of
exercise. The initial interview is a scheduled appointment intended as a mutual
sharing of information with the expected outcomes of assessing client-trainer
compatibility, discussing goals, and developing a client-trainer agreement.
Step 2:Organize
your fridge in a way that will help you shed the unwanted weight.
How you organize your refrigerator could be working against you. Make your
fridge an ally with these pros’ tricks to make your fridge a weight
loss ally.
Step 3:Stock up on superfoods.
It’s important to keep a stock of healthy foods that allow you to put together
a healthy meal at a moment’s notice. When eating out it is easy to consume
north of 200 extra calories, making eating at home a no brainer when it comes
to eating healthier and helping you kick the spare tyre.
Step 4: Your personality plays a large
role in your ability to lose weight and keep it off. The attitudinal
assessment is not an assessment of physical condition, it is
a gauge of attitude, outlook and perspective, key drivers of attaining your
goals of a leaner, stronger more functional self.
Step 5:Need
a new personal trainer? Tiger Athletic Fitness & Conditioning
is a modern, private, strictly by appointment gym in Sandton,
Johannesburg. Our personal trainers are health and fitness professionals who
use an individualised approach to assess, motivate, educate and train clients.
We design safe, effective, fun exercise solutions for the individual who is
accustomed to personalised attention and a modern approach.
Step 6: To lose weight, you need to burn more calories than you consume, which inevitably means one thing: portion control. But you’re not necessarily doomed to a growling stomach until you reach your goal. Here are a couple of easy ways to cut portions, trim calories, and lose fat without counting the minutes until your next meal.
Step 7: When it comes to working out and getting
healthy, there are many different important components – such as strength and
conditioning. To achieve your fitness goals, you need to have a strong core. Strength
and conditioning is important and a critical addition to any
fitness routine. Over the years experts have highlighted the importance of
strength training in everyone
Step 8: Fat burning
foods. Certain foods have a thermogenic effect, you literally burn
calories as you chew. Other have nutrients and compounds that crank up your
metabolism. Stoke your metabolic fire by eating more of these foods, while
cutting out unhealthy snacks and empty calories.
Step 9: Bad
training habits. Exercise is the most important component of a
healthy weight loss plan, the scale will not move an inch if you take short
cuts. You put in the time and effort, show up at the gym, and pride yourself in
not taking shortcuts. So why is the scale not budging? Chances are, poor
exercise form or bad workout habits are costing you precious calories.
Step 10: Cut out
“low fat,” “fat free,” or “reduced fat,” while these labels are
fine for dairy products like milk, you shouldn’t automatically assume other
types of foods are any better for your diet than the full-fat versions as more
sugar, salt, and additives are added to make them taste good. The result is
foods that are lower in fat, sure, but contain more sugar and more calories.
Step 11: It takes many hours of regular
workouts in the gym to blast the 8 000 calories it takes to burn just 1
kilogram of fat from your body. Championship
Boxing is a fun, challenging 1 000 calorie per session that
will engage you, push you and teach you totally new and practical skills as you
move faster than ever towards your goal weight and aesthetic.
Step 12: Hunger is one of the biggest
obstacles to any weight-loss plan, a protein-packed breakfast slows
digestion and keeps blood sugar steady, meaning you’ll feel more satisfied and
energized for the rest of the day. Eggs are an easy way to get this
belly-flattening nutrient in your morning meal. Eggs and veggies in the
morning are a delicious way to jumpstart your metabolism and fuel your whole
day.
Step 13: Vegetarian day. Having
just one meat-free day a week has been shown to reduce risk for chronic
preventable conditions including heart disease, cancer, and diabetes, not to
mention it may also help you lose weight.
Step 14: Calisthenic Bible.The word calisthenics comes from the ancient Greek words kálos (κάλλος), which means “beauty”, and sthénos (σθένος), meaning “strength”. It is the art of using one’s body weight and qualities of inertia as a means to develop one’s physique. A longstanding urban legend has claimed that the exercise was named after one of its earliest promotors, the Greek historian Callisthenes.
Step 15: Post
exercise overeating. Many people eat rich foods and larger portions
after working out, either because they are truly hungry or just feel like they
earned the reward. They end up eating back all, or more than the calories
they have just worked so hard to burn! There’s nothing wrong with small snack
or a filling dinner after exercising, but before you dig in, you must
understand your body’s true nutrition needs so you don’t end up gaining weight
despite all your hard work.
Step 16: Fight your
cravings. “Cravings”—such a dirty word when you’re trying to lose
weight or keep it off. No matter what your “I-want-it-now” food is, magwinya,
burgers or cupcakes, you probably wrestle with what you want to do (eat it
now!) with what you “should” do (go eat veggies).
Step 17: Sugar
addict? Kick the habit Fact: we love our sugar and sugary treats.
Arb fact: Former US President Ronald Reagan had to have jellybeans on his desk
always. Vending machines and even till points almost everywhere feed our
cravings for sweets. With South African sales of sugar filled drinks and other
sweets soaring and the highest percentage of fat children and adolescents on
the planet, we as a nation are addicted to sugar in all its glorious forms.
Step 18: Hidden
sugar in your diet. You’ll quickly realize just how often sugar is
added to foods when you look for it on ingredients lists. Even things that you
don’t think are sweet, like tomato sauce, crackers, condiments, and salad
dressings can be packed with sugar. Ingredients are listed in order of how much
exists in the product. If it’s in the top three ingredients, it’s high.
Step 19: Quinoa is a dieter’s dream food. Each 1-cup cooked serving packs 8 grams of boep reducing protein and 5 grams of fibre. The pseudo cereal (it’s a seed) is also extremely versatile: in addition to swapping it in as a replacement for rice, you can use it to top a salad, mix it into a smoothie, or even eat it as a hot cereal for breakfast.
Step 20: Make
your home a slimmer place. If your cabinets are so stuffed that you
need to put food on your counters, fridge, or exposed shelving, you’re setting
yourself up to trigger a craving. A bag of potato chips or chocolate out in the
open will put the food on your radar when you walk by. The minute you see that
visual cue, you want it.
Step 21: Kick – Lift – Box.
Whether you’re a fitness newbie or long-time gym aficionado Kick – Lift – Box twice
per week will get you to your fitness goals in no time. You can kick, punch and
lift your way to a stress-free zone within minutes of your high-energy Kick –
Lift – Box routine with movements that stimulate every muscle group in a
simple, effective 50 min workout.
Step 22: Crank up your metabolism. How fast your body burns calories is dependent on many things, among them; genetics, your sex, and your age. Resistance training is the best thing you can do to reverse the inevitable age-related slowdown. If you have signed up for a Tiger Athletic Strength & Conditioning Program, then you’re already heading in the right direction!
Step 23: Your
gut can make you slim. Simply put, if you get the microbiome, that
collection of bacteria inside you healthy, you will lose weight. It’s less
about eating a certain percentage of carbohydrates, protein and fat than about
correcting the overgrowth of unhealthy bacteria, which is making you crave the
wrong foods, triggering inflammation.
Step 24: 10 000 Steps a day challenge. Getting healthy and in shape doesn’t have to mean countless hours in the gym. As awesome as your 1 hour with your personal trainer is, it’s what you do during the other 23 hours of the day that ultimately defines the state of your health. Especially if your daily routine involves sitting for prolonged periods or you need some extra motivation to get more active. Why not join the Tiger Athletic team for the 10,000 Steps a Day Challenge?
Step 25: Barre. Want to lose
the jiggle for good? Ballet-inspired workouts blast fat, focusing on your
lower-half resulting in toned abs, bums, and legs. Getting you slim and trim
with a 30-minute routine. Here’s the secret: Most exercises involve
“micro-movements,” in which you move just an inch or two. “They take out the
momentum, forcing you to stay in the contraction, which tires muscles faster,
giving you faster results”.
Step 26:Evaluate, customise, communicate. These three simple steps are at the core of every exercise regime for every Tiger Athletic client. Through a series of proprietary tests, we evaluate your current fitness level, review injuries or restrictions and set short, medium- and long-term training goals. Everybody is unique, so are our workouts. With your goals in mind, we capitalize on your strengths and coach you through your weaknesses. Together we listen to your body.
Step 27: Skipping is an efficient, effective way to burn fat, strengthening your legs, glutes, arms, and shoulders in as little as 5 minutes per day. Jumping rope is a quick, convenient way to get your heart rate up into a fat burning zone wherever you are.
A skipping rope fits into any bag, so you know what that means…no excuses! Here is a quick routine. Try shortening the skipping segments by 20 to 30 seconds from 1 minute to start with until you can repeat the circuit twice or do body weight exercises during your 30-second rest periods, even trying variations of skipping like high knees or jumping jack legs.
Warm up skipping at an easy pace using a two-footed jump.
Skip as quickly as you can for the next 30 seconds.
Rest for 30 seconds
Skip as quickly as you can in a jogging style for 1 minute.
Rest for 30 seconds
Skip as quickly as you can in a two-footed hop with a side-to-side jump for 1 minute.
Rest for 30 seconds.
Step 28: You’re probably familiar with salty,
sweet, bitter, and sour, but did you know there’s a fifth taste? It’s called
umami, and a recent study shows that it has a unique effect on appetite. Umami,
which means, a pleasant savoury taste, has been described as a mouth-watering,
brothy, meaty sensation with a long-lasting aftertaste that balances the total
flavour of a dish. Umami flavour occurs naturally in several healthy foods.
Here are five nutrient-rich umami options that may help you
eat less, along with easy ways to enjoy them!
Mushrooms provide just 20 calories per cup, and they’re the only plant source of vitamin D, a key nutrient linked to lower rates of obesity, type 2 diabetes, heart disease, high blood pressure, osteoporosis, and certain cancers. Studies also link low vitamin D intake to more total fat and belly fat, and recent research has found that adequate blood vitamin D levels improve muscle strength and help muscles work more efficiently by boosting energy from within cells. Mushrooms also contain unique antioxidants that fight aging and heart disease, and natural substances in mushrooms have been shown to protect against breast cancer by preventing levels of estrogen in the body from becoming excessive. Shiitake, Japan’s most popular mushroom, is particularly rich in umami flavour. Simply sauté some ‘shrooms in organic, low-sodium vegetable broth with a bit of garlic, and add them to almost anything, including omelettes, salads, soups, or open-faced sandwiches.
Truffles, are one of the world’s greatest delicacies, contain three types of natural umami substances. This fungus, which has been referred to as the diamond in the kitchen, is quite expensive because it’s difficult to cultivate, but a tiny amount goes a long way. Just a thinly sliced or shaved bit of truffle adds robust flavour to any dish, but you can also use truffle oil to make a simple vinaigrette along with extra virgin olive oil, vinegar or lemon juice, and herbs. Or drizzle truffle oil over cooked veggies, spaghetti squash, or a lean protein like organic eggs or fish.
Green tea – The list of green tea’s benefits is impressive. Regular consumption has been linked to a reduced risk of obesity, heart disease, blood pressure, cancer, and osteoporosis, as well as overall anti-aging benefits. In addition to using green tea as a beverage along with meals, I like to use both brewed tea and loose leaves in cooking. I whip loose tea leaves into smoothies or combine them with pepper and other herbs like thyme as a rub. Brewed tea makes a great base for a marinade or soup or a flavourful liquid for steaming veggies or whole grain rice.
Seaweed, with benefits that range from heart protection to weight loss. One recent research review concluded that some seaweed proteins work just like blood pressure meds, and in animal research, a component in brown seaweed was shown to help rats burn more body fat. In addition, seaweed’s star nutrient iodine helps regulate the thyroid, and its magnesium may help enhance mood and improve sleep. In addition to making a side of seaweed salad a staple in your sushi orders, you can add a dollop to many savoury dishes, including scrambled eggs, stir fry’s, and soups.
Tomatoes, as the levels of the umami provider glutamic acid increase as tomatoes ripen, and research shows that in the inner agoutis of a tomato are tied to a stronger umami aftertaste. To take advantage, add sliced ripe tomatoes to a garden salad, or roast or grill tomatoes to further intensify their flavour. Bonus: cooking tomatoes provide more lycopene (as much as a 164% boost!), an antioxidant linked to a reduced risk of heart disease, and cancer, as well as skin benefits, including preventing wrinkles.
Step 29: Join Aubrey in his 30-Day
Solid Abs Challenge to build a stronger core and leaner abs.
Gaining weight solely in your stomach may be the result of specific lifestyle
choices. The two S’s, stress and sugar play a significant role in the size of
your midsection. Fat around the middle is in fact unhealthier than being
overweight, can increase your risk of Type 2 diabetes, heart disease, stroke,
high blood pressure and even cancer, especially breast cancer.
Step 30: You’re not alone if you are struggling
to maintain your motivation. Most exercise beginners start their plans feeling
motivated, then totally lose steam by the one-month mark.
Daily reminders to self on why you’re losing weight, sticking with the habits you’ve adopted through these 30 steps and not missing your personal training sessions will help you continue until you have reached your ideal weight!
Research shows an association between weighing yourself and weight loss. In a study, the more often people stepped on the scale, the more weight they lost. Once a week is enough, don’t just rely on your personal trainer for your weight measurements. Keep the numbers, it is self-motivation and regulation in action!
Tiger Athletic is a modern, private, appointment only gym in
Sandton, Johannesburg using a rigorous, results-focused methodology we are
passionate about helping you be the healthiest version of yourself, so you can
lead a more fulfilling personal and professional life.
Together changes everything. Let’s work out.
Reference:
NSCA
Harvard
Health Magazine
Cornell University
Duke University
American Journal of Clinical Nutrition
Journal of The International Society of Sports Nutrition
Putting on an extra kilo…Easy Work! Losing it…? Also Easy! Having Ice cream from the tub or cheese while standing in front of the fridge late at night is bound to lead to increased weight. Organize your fridge in a way that will help you shed unwanted weight.
How you organize your refrigerator could be working against
you. Make your fridge an ally with these pros’ tricks to make your fridge
a weight loss ally.
Keep foods that are smart snack combos close to each other, like natural almond butter and apples, or low-fat cottage cheese and celery.
Place herbs like parsley and cilantro stems-down in a cup of water and cover with a plastic bag. The water keeps them fresh longer, change it every few days. Seeing the herbs will make you want to cook with them, a good thing, as they add flavor but hardly any calories or sodium.
If you love avocados, say, but don’t want to overdo it, store serving-size containers on a middle shelf. You can also get portion sizes of your guilty pleasures like cheese and chocolate too!
Ensure that calorie-rich meals such as macaroni and cheese should be in opaque containers and are hidden behind your healthier fair stuff so they’re not as top-of-mind and accessible when hunger hits and your natural tendency is to pick up and chew the first thing you see when you open the refrigerator door.-
Keep a container of pre-cooked grains, like barley or quinoa with your protein measuring scoop or half-cup measuring cup inside to make it easier to scoop out a portion when hungry.-
Jarred veggies, like roasted red peppers, artichoke hearts, and pickled beets are perfect additions to salads and soups that don’t require any prep time and add color to the front row of your refrigerator and plate.
Veggie salsas are versatile, filled with flavor, nutrients and contain very few calories, perfect to top chicken breasts or sweet potatoes.
Grainy Dijon mustard is a low calorie, savory condiment with rustic flavor, perfect for use as a salad dressing or marinade and in place of some or all the mayonnaise or dressing called for in a recipe, say, for tuna or any other salad
‘Cut’ juice with sparkling water to slash calories and add fizz to keep it from tasting boring. Fill a pitcher one-third of the way with juice and two-thirds of the way with sparkling water and serve juice that way next mealtime.
Fruit-sweetened jams, which are relatively low in sugar are great natural sweeteners to substitute refined sugars and are tasty with peanut butter on a brown-rice wrap, on breakfast oats, or drizzled on low-fat ice cream for dessert.
Buying blocks of hard cheeses, such as Parmesan Asiago and Pecorino Romano, help in portion and calorie control when using cheese as a garnish in recipes because you must physically shred them with a grater when you’re using them. This makes you very aware of just how much cheese you’re adding as opposed to adding cheese slices or a block on board to slice at the table.
Save the date, write down the date on zip lock bags of leftovers, this makes you aware of how long they have been in the fridge and helps you to make sure leftover fruits and vegetables won’t go uneaten.
Keep big pitchers of water infused with mint or ginger and in-season fruit or citrus slices in the fridge at the very front of the shelf so they are the first thing that you see when you open the fridge door. It usually lasts a couple of days, and it’s a great way to stay hydrated without lots of sugar or calories.
Research suggests that we are three times as likely to pick up the first thing we see in the fridge, the problem is, we often put our favorite not-so-healthy foods at eye level. Store some veggies on the top shelf rather than just in the crisper to slow you down and help you make conscious healthier snack choices.
A tub of Greek yogurt in your fridge is a must. It’s not only a breakfast staple, it works as a substitute for so many fattening spreads, such as sour cream, cream cheese, and mayonnaise.
Boil a half dozen eggs at the beginning of the week for a high-protein, quick the go snack that is a satisfying and nutritious option that’s easy to grab and go. They’re simple to put in a breakfast wrap or slice on a salad to make it a full and easy meal on weeknights or morning that you are either too tired or too rushed to do meal prep.
Once a week, scan the fridge and pull forward items that need to be finished, like opened tomato paste or Greek yogurt. It’ll remind you to use them and to cook at home, which is healthier 99 percent of the time.
Tiger Athletic is a modern, private, appointment only gym in
Sandton, Johannesburg using a rigorous, results-focused methodology we are
passionate about helping you be the healthiest version of yourself, so you can
lead a more fulfilling personal and professional life.
Better health, physical appearance and reaching your goals should be your personal trainer’s number one priority. What tools within his scope of practice can he or she employ to guarantee a positive outcome from your investment in your health?
The initial interview is our first responsibility for our personal training clients. This is a scheduled interview intended as a mutual sharing of information, ascertaining client-trainer Compatability, establishing a trainer-client agreement and to gather information regarding your personal health, lifestyle and exercise readiness using health appraisal.
Most importantly, we use health appraisal to screen you for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopedic diseases in order to optimize safety during exercise testing and participation.
We assess health status and stratify risk as a basis for referral to health care professionals for medical clearance where there are red flags, and use the data to develop safe, effective, fun comprehensive programs of exercise.
We are health and fitness professionals using an individualized approach to assess, motivate, educate and train you regarding your health and fitness needs. We design safe, effective exercise programs and provide guidance to help you achieve your personal goals. When supported by data or symptoms out of our scope of practice, we will refer you for your own safety to health care professionals.
This vital objective of the client consultation and health appraisal is directly in line with the scope of practice of the personal trainer as defined by the NSCA – Certified Personal Trainer Job (Task) Analysis Committee. The best way to describe the role and responsibilities of our personal trainers in the pre-participation screening process is through the acronym MATER.
Motivate performance and compliance
Assess health status
Train clients safely to meet individual objectives
Educate clients to be informed, consumers
Refer clients to health care professional where necessary
We have a diverse health and fitness industry with no specific standardized process for implementing the client consultation and health appraisal process. Typical delivery is predicated on four factors that dictate implementation. The personal trainer introduces himself by presenting his credentials, delivery will be in a private, designated site, your personal trainer will articulate the specific population served with his consultation, the appointment is a scheduled interview, any legal statutes will apply. Your trainer will then:
Conduct the interview
Implement and complete health appraisal forms with client
Evaluate for coronary risk factors, diagnosed disease, and lifestyle
Assess and interpret results
Refer to an allied health care professional when necessary to obtain medical clearance and program recommendations.
Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg using a rigorous, results-focused methodology that has attracted an exclusive high powered membership.
Joining Tiger Athletic is a two-way commitment, all members must undergo our client consultation and health appraisal process and must commit to workout at least twice per week, however, special arrangements can be made for clients who routinely travel for business, reside between Johannesburg and elsewhere and non-residents.
We approach fitness scientifically to ensure proper form and alignment. Each session is conducted by a personal trainer for both safety and effectiveness and lasts 50 minutes. We present a modern approach to fitness. Let us help you to reach your goals.
Working out with a personal trainer in a modern, private,
appointment only gym is the gold standard method of reaching your weight loss
and wellness goals, we all know this, however the reality for most people
is that as great as having a Personal Trainer is, it’s simply too expensive for
some in our present economic climate…..or is it?
We all have an image in our hearts and minds of what the best
version of ourselves looks like. Tiger Athletic offers an authentic workout
experience for those who want to learn how to achieve that vision with our
strength and conditioning program, while getting in the best shape of your life
in a high-intensity small group fitness setting.
Join our close-knit fitness community with morning, mid-day and early evening classes to suit every diary. Build the strength, confidence and passion needed to realise your dream body with great people and industry leading personal training.
Developed as a result of a rigorous education in Coaching Science, over two decades of boxing, martial arts and high-performance strength and conditioning training as an athlete, Tiger Fit provides the most effective group fitness and conditioning workout in the market with each class capped at 8 people to retain the personal training attention that is at the centre of our workout philosophy.
Each session is run like a championship boxing match, consisting of a 3-minute dynamic warm-up followed by 12 x 3 minute ’rounds’ comprising of 12 strength and conditioning exercises, for a total body workout. Each round is 3 minutes of all out action with 1 minute of active rest and hydration between rounds for the best in class workout experience.
Burn upwards of 1,000 calories per class whether you are a working professional, a home executive or looking for a new challenge to get you to your dream body, for 50 minutes a day you can train like a professional athlete in a modern, private, appointment only gym with a world class trainer and not break the bank at R 400 per month!
Tiger Athletic is a modern, private, appointment only gym with a personal trainer for every session. Revolutionise your present workout regime or find a new way to sweat with us. We have you and your pocket covered to tone and shape your body to new levels of excellence.
Pre – emptive training (alternately preventive medicine, preventative healthcare/medicine, or prophylaxis) consists of measures taken for disease prevention, as opposed to disease treatment. Just as health comprises a variety of physical and mental states, so do disease and disability, which are affected by environmental factors, genetic predisposition, disease agents, and lifestyle choices. Health, disease, and disability are dynamic processes which begin before individuals realize they are affected.
Annually, millions of people die of preventable deaths. About half of all deaths are due to preventable behaviours and exposures. Leading causes included cardiovascular disease, chronic respiratory disease, unintentional injuries, diabetes, and certain infectious diseases. Millions die each year due to poor diet and a sedentary lifestyle.
According to estimates made by the World Health Organization (WHO), about 55 million people died worldwide in 2011, two thirds of this group from non-communicable diseases, including cancer, diabetes, and chronic cardiovascular and lung diseases. This is an increase from the year 2000, during which 60% of deaths were attributed to these diseases.
Pre – emptive fitness assessment and training are especially important given the worldwide rise in prevalence of chronic diseases and deaths from these diseases, thus screening and risk assessment is the spine that supports all Tiger Athletic personal training programs.
There are many methods for prevention of disease. It is recommended that adults and children aim to visit their doctor for regular check-ups, even if they feel healthy, to perform disease screening, identify risk factors for disease, discuss tips for a healthy and balanced lifestyle, stay up to date with immunizations and boosters, and maintain a good relationship with a healthcare provider.
Some common disease screenings include checking for hypertension (high blood pressure), hyperglycaemia (high blood sugar, a risk factor for diabetes mellitus), hypercholesterolemia (high blood cholesterol), screening for colon cancer, depression, HIV and other common types of sexually transmitted disease such as chlamydia, syphilis, and gonorrhoea, mammography (to screen for breast cancer), colorectal cancer screening, a Pap test (to check for cervical cancer), and screening for osteoporosis. Genetic testing can also be performed to screen for mutations that cause genetic disorders or predisposition to certain diseases such as breast or ovarian cancer.
The Tiger Athletic scope of practice involves the responsibility of interviewing potential clients to gather pertinent information regarding their personal health, lifestyle and exercise readiness. This is a vital mechanism instrumental in appraising health status and developing comprehensive programs of exercise to safely and effectively meet the participants individual objectives.
We are a health and fitness company whose modern approach is based on an individualised approach to assessments, motivation, education and coaching of clients for maximum health and aesthetic benefit. We use the client consultation and health appraisal process to design safe and effective exercise programs and provide you with the guidance to help you achieve your personal goals. Recognizing our area of expertise as strength and conditioning professionals we refer you to other health care professionals when appropriate.
The primary principle underlying the client consultation and health appraisal process 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. Assessing a client’s health status and stratifying risk is our basis for exercise program design and referral to healthcare professionals.
Obesity and being overweight is a major risk factor for a wide variety of conditions including cardiovascular diseases, hypertension, certain cancers, and type 2 diabetes. To prevent obesity, it is recommended that individuals adhere to a consistent exercise regimen as well as a nutritious and balanced diet.
A healthy individual should aim for acquiring 10% of their energy from proteins, 15-20% from fat, and over 50% from complex carbohydrates, while avoiding alcohol as well as foods high in fat, salt, and sugar. Sedentary adults should aim for at least half an hour of moderate-level daily physical activity and eventually increase to include at least 20 minutes of intense exercise, three times a week.
Preventive assessments and fitness training offer the safest most effective avenue to mitigate or side step potentially catastrophic medical events. The medical system in South Africa is geared largely toward curing acute symptoms of disease after the fact that they ‘arrive’ in the emergency room rather than screening for symptoms and initiating preventative measures. An ongoing epidemic within South African culture is the prevalence of obesity. Eating healthier and routinely exercising plays a huge role in reducing an individual’s risk for type 2 diabetes.
Tiger Athletic Fitness & Conditioning is a modern, appointment only, strength & conditioning gym in Sandton, 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 orthopaedic diseases to optimise safety and benefit during exercise testing and participation.
Three and a half million South Africans (about 6% of the population) suffer from diabetes and there are many more who are undiagnosed. It is estimated that another five million South Africans have pre-diabetes, a condition where insulin resistance causes blood glucose levels to be higher than normal, but not high enough yet to be type 2 diabetes.
The highest prevalence of diabetes is among the Indian population in South Africa (11-13%) as this group has a strong genetic predisposition for diabetes. This is followed by 8-10% in the coloured community, 5-8% among blacks and 4% among whites. 90 to 95 percent of people with diabetes have type 2 diabetes. Diabetes is among the leading cause of kidney failure, limb amputation, and new-onset blindness in adults.
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 management.
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 based on your consultation and health appraisal, 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 repeatedly, 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.
Together changes everything. Let’s workout.
Tiger Athletic Fitness & Conditioning offers Personal Training Programs endowed with benefits and results that dieting and supplementation alone just can’t deliver, boosting metabolism, toning and sculpting your muscles, turning your body into a fat blasting furnace through hard work and dedication hand in hand with ‘smart nutrition’. We do not sell weight loss, we offer a pragmatic health first approach that screens, identifies and mitigates for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopaedic diseases to optimise safety during exercise testing and participation.
We define our scope of practice in the personal training profession by characterizing our personal trainers as health and fitness professionals who use an individualised approach to assess, motivate, educate and train clients regarding their health and fitness needs. We design safe and effective exercise programs and provide the guidance to help clients achieve their personal goals. In addition, they respond appropriately in emergency situations. Recognizing their area of expertise, our personal trainers refer clients to other health care professionals when appropriate.
“We train the hardest”, we adhere to the highest standard of preparticipation health appraisal screening. The value of our initial client interview is the first step in the client consultation, to obtain and share essential information with the program delivery process. The ‘initial interview’, is a scheduled appointment intended as a mutual sharing of information intended outcomes of assessing client – trainer compatibility, discussing goals and discussing a client – trainer agreement.
The purpose of the preparticipation health appraisal process is to identify known diseases and positive risk factors associated with coronary artery disease, assess lifestyle factors that may require special considerations, and identify individuals who may require medical referral before starting an exercise program.
The client consultation and health appraisal process is our competitive advantage and is directly in line with the scope of practice of the certified personal trainer, to assess, motivate, educate and refer when necessary. For us to develop custom programs of exercise that will safely and effectively meet your individual objectives, the personal trainer needs to gather pertinent information and documentation that will be used to assess health status, evaluate potential for risk, and refer for medical clearance when necessary.
Tiger Athletic Fitness & Conditioning is as appointment only, strength & conditioning gym offering custom, personal trainer led fitness solutions in a modern, private facility in the heart of Sandton. Your preparticipation health screening and goals are the foundation and corner stone of the efficient, effective 50-minute workouts your personal trainer custom designs for you.
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.
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.
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.
Simple, effective, efficient workouts with a personal trainer that are based on your health and fitness assessment, motivation, coaching science, education and your goals. Tiger Athletic is a private, appointment only strength and conditioning gym offering revolutionary 50 minute workouts in the heart of Sandton. You can pop in have a workout, a refreshment and head back to your life in an hour!
Your body. Your rules. We allow you to find the right fitness routine for you, ensuring you meet your goals quickly and safely by designing your fitness solution based on your lifestyle, state of health and goals.
We believe everyone is an athlete. We employ the same sport science protocols to train you that we use on professional high performance athletes. It simply is the best way for you to achieve real results.
Tiger Athletic Fitness & Conditioning motivates, assesses, trains and educates clients in a private, appointment only, personal trainer led facility providing an extraordinary simple, efficient and effective 50-minute workout in the heart of Sandton!
Everyone’s an athlete, workout, eat and recover like a professional athlete with Strength & Conditioning Coach, Aubrey a fitness professional who uses an individualised approach to health assessment, motivation, coaching science and education.
Aubrey designs safe and effective exercise programs and provides the guidance to help you achieve your personal goals.
Contact us to book a trial session or for more information on this incredible opportunity to change the way you look and feel about your body !
Eggs may be the most popular protein choice for breakfast, but don’t get stuck thinking inside the shell. Check out these 5 awesome, unconventional protein sources!
You need to prioritize protein at breakfast. The macronutrient serves a number of important functions when consumed during your first meal of the day.
To begin with, protein helps put the brakes on the muscle catabolism that can occur during an overnight fast and switches on your muscle-making machinery again. Protein at breakfast has also been shown to be important in the battle against the bulge. It curbs the body storing fat by helping to curb hunger and control blood sugar, both of which help reduce overeating later in the day.
When most people think of breakfast proteins, eggs come to mind first. While I certainly have a love affair with this protein packed miracle of nature there are other proteins worth exploring for your daybreak meal.
Smoked Salmon – 10 grams protein per 60 gram Serving.
Kick-start your day with top-notch protein and healthy omega-3 fatty acids. A study published in the American Journal of Clinical Nutrition discovered that combining fish-oil intake with regular exercise plays an important role in making it easier to shed body fat and, smoked salmon requires no cooking, so you’ll still be in good shape to make it to work or the gym on time.
Ricotta Cheese – 14 grams per ½ Cup Serving.
Made from the whey that’s skimmed off during the production of other cheeses, ricotta is a notable source of this ultimate muscle-building protein. Studies suggest that beyond sculpting lean muscle, whey can help regulate appetite so you’ll be less likely to give into hunger pangs during the morning hours, you’ll also benefit from good amounts of bone-strengthening calcium.
Black Beans – 14 grams per 1 Cup Canned
The fibre, along with a greater intake in a range of vitamins and minerals, is likely a big reason why research suggests those who load up on plant foods like beans have improved longevity and a reduced risk of cardiovascular disease. Enjoy breakfast by piling canned black beans, sliced avocado, diced pineapple salsa on wraps.
Canadian Bacon – 12 grams Protein per 60 gram Serving
More like ham than the strips of crispy bacon most of us are more accustomed to, Canadian bacon is gleaned from the loin section of the hog and thereby significantly leaner than regular bacon harnessed from the fatty belly of a pig. Dijon-style mustard on a toasted whole-grain muffin, top with cooked Canadian bacon, sliced tomato, and baby spinach, with a fried or poached egg!
Quinoa – 8 grams Protein per 1 Cup
Quinoa possesses all of the necessary amino acids to instigate muscle growth. On top of being a complete protein, the grain contains an impressive arsenal of vital nutrients including magnesium, iron, and B vitamins. In similar fashion to oats, quinoa can be cooked into breakfast porridge to help launch your day in the healthiest way possible. Bring 1 cup quinoa, 2 cups water, 1 teaspoon cinnamon, and 1 teaspoon ginger powder to a boil. Reduce heat and simmer, covered, until the water has been absorbed, about 15 minutes. Add honey and let stand 5 minutes. Fluff with a fork, divide among serving bowls, and top with milk, diced fruit, and chopped nuts or seeds.
REFERENCE
Rains, T. M., Leidy, H. J., Sanoshy, K. D., Lawless, A. L., & Maki, K. C. (2015). A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. Nutrition Journal, 14(1), 17.
Hill, A. M., Buckley, J. D., Murphy, K. J., & Howe, P. R. (2007). Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. The American Journal of Clinical Nutrition, 85(5), 1267-1274.
Zafar, T. A., Waslien, C., AlRaefaei, A., Alrashidi, N., & AlMahmoud, E. (2013). Whey protein sweetened beverages reduce glycaemic and appetite responses and food intake in young females. Nutrition Research, 33(4), 303-310.
Bazzano, L. A., He, J., Ogden, L. G., Loria, C. M., Vupputuri, S., Myers, L., & Whelton, P. K. (2002). Fruit and vegetable intake and risk of cardiovascular disease in US adults: the first National Health and Nutrition Examination Survey Epidemiologic Follow-up Study. The American Journal of Clinical Nutrition, 76(1), 93-99
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