Many people dream of losing weight and getting, into a better state of health, looking beautiful, and brimming with confidence. Most of us think that the first step towards getting healthier is the biggest challenge, it often is but once we overcome this, the immediate challenge is not to quit halfway, to finish what we started.
Having successfully walked this path from beginning to end with different profiles of clients, I understand what can make you quit, which nutritional advice and exercises will work for you to enjoy the process of personal growth you go through when you decide to better yourself and to keep you steadily working towards your goals.
Tiger Athletic is the result of working successfully with many different profiles of clients and analyzing their profiles for trends in causal factors as well as helpful interventions. Our gym houses many unique bilateral strength & conditioning machines, free weights, and equipment, and a purpose-built facility that together with customized workouts and a certified trainer all but guarantees your success. We make no crazy changes to your regular diet, but rather advise you to eat better-tasting and more nutritious options.
You must seek advice from your doctor or healthcare provider before embarking on a new exercise regimen. We often overestimate our ability and knowledge or underestimate what we are capable of and what are safe options for us regarding our health, seeing a qualified healthcare professional makes your journey safer.
On a more personal note, I get excited when I see results in my clients, healthier, happier, stronger, and faster. Let’s work out.
“You may train for a long, long time. But if you merely move your hands and feet and jump up and down like a puppet, learning karate is not vastly different from learning to dance. You will never have reached the heart of the matter; you will have failed to grasp the quintessence of karate-do.” – GICHIN FUNAKOSHI
In 1916 Gichin Funakoshi introduced Karate into Japan from Okinawa. Karate means Empty Hand. Gichin Funakoshi (船越 義珍, Funakoshi Gichin, November 10, 1868 – April 26, 1957) is the founder of Shotokan Karate-Do, perhaps the most widely known style of karate, and is known as a “father of modern karate”.
Following the teachings of Anko Itosu and Anko Asato, he was one of the Okinawan karate masters who introduced karate to the Japanese mainland in 1922. He taught karate at various Japanese universities and became honorary head of the Japan Karate Association upon its establishment in 1949.
Karate is thought to have been started in India by a Buddhist priest called Bhodidarma, who wished to take Zen (a sect of Buddhism) to the Chinese. The Buddhist priests learnt how to fight to defend themselves from bandits and wild animals as they wandered.
In about AD 500, Bhodidarma reached the court of Emperor Wu at Chein-K’ang in China, where he was warmly received. He left the courts, eventually reaching the Henan Province and went into seclusion in the Shaolin temple (Shorin in Japanese) to teach Zen. He also taught his system of unarmed combat called Shorin Kempo.
Forms of Chinese combat have been recorded as far back as 3000 BC. Gichin Funakoshi (船越 義珍, Funakoshi Gichin, November 10, 1868 – April 26, 1957) is the founder of Shotokan Karate-Do, perhaps the most widely known style of karate, and is known as a “father of modern karate”. Following the teachings of Anko Itosu and Anko Asato, he was one of the Okinawan karate masters who introduced karate to the Japanese mainland in 1922.
He taught karate at various Japanese universities and became honorary head of the Japan Karate Association upon its establishment in 1949. is credited with being the founder of Chinese Kempo, mainly because he added the meditative practices of Yoga and Zen, making it a more complete system, as we know it today.
Zen is inseparably linked with Karate and every Master of Karate seeks a more enlightened experience by studying Zen; in fact, all the developments in Shorin Kempo were achieved by various priests, through the years. Finally, the close connection between priests and medicine resulted in the discovery not only of vital spots on the human body where cures could be applied but also where Kempo attacks could be directed for the best results.
From China, Kempo spread north to Mongolia, east to Korea and south-east to Okinawa. Eventually it reached Japan, where it became extremely popular after the Kamakure era (about AD 1200). The soldier class, the Samurai, welcomed both the combat forms and the Zen philosophy. The morality and mysticism of Zen Buddhism appealed to their sensibilities but the real attraction was the way it provided them with a discipline which made them capable of great endurance and excellence in fighting, through the development of insight into both themselves and their opponents.
At various times in history – for instance in 1400 and again in 1609, in Okinawa- the authorities forbade the populace to use arms. As a means of protection against the bandits, and sometimes against the authorities, unarmed combat became widely taught. The schools, themselves usually confined to the temples, were nevertheless kept secret, because if discovered they would have been immediately wiped out by those in power. It was not until 1901 that Karate, as we now know it, was brought out of secret study and taught openly in Okinawa.
In 1916, Master Gichin Funakoshi came from Okinawa to Tokyo and pioneered the modern system of Karate in Japan. There are many schools of Karate today, born from many origins, each with its own merits and perhaps its own faults.
Tiger Athletic is the future of fitness. A modern approach to fitness, a private gym where sessions are strictly by appointment. You never share equipment, workout space, or your trainer. Sessions are completely private, in fact, it’s just you and your trainer on the floor during your appointment.
Tiger Athletic is the future of fitness. A modern approach to fitness, a private gym where sessions are strictly by appointment. You never share equipment, workout space, or your trainer. Sessions are completely private, in fact, it’s just you and your trainer on the floor during your appointment.
Training equipment is sanitized before and after every workout, that’s every hour! Tiger Athletic is a modern, science-based exercise experience, unrivaled in workout quality, strength & conditioning equipment, and coaching. We ensure the highest training and hygiene standards with no joining or cancellation fees.
Tiger Athetic. Sandton, Johannesburg.
Founder Aubrey’s rigorous, results-focused methodology has attracted an exclusive, high-powered membership. Tiger Athletic is a ground-floor facility, in an office park in Sandton Johannesburg, combining privacy and relaxing surroundings. Members can relax with an espresso or beverage of choice before and after workouts or take a walk through our private urban short golf course. The change rooms feature absolute privacy without a soul in sight for added peace of mind.
Our Philosophy
Joining Tiger Athletic is a two-way commitment. Membership is capped so all applicants are interviewed and undergo a consultation and health appraisal with Aubrey must to both assess for contraindications to exercise requiring referral to other healthcare professionals and to provide the data around which your custom workout and nutrition plan is designed.
You must commit to working out at the gym at least twice a week, however, special arrangements are available for qualified candidates who routinely travel for business, reside between Johannesburg and elsewhere, and non Residents.
The consultation and health assessment last an hour. We assess flexibility, cardio-respiratory fitness, strength, endurance, and body fat to zero in on the unique musculature of each client, isolating differences between right and left sides of the body, different parts of each muscle, and the two major muscle fiber types (those for strength, and those for endurance), in order to design a workout tailored to each member’s genetic aptitude, level of fitness, health conditions, and goals. Members are welcomed to book an hour to use the gym anytime in an available slot in addition to their personal training sessions.
Your personal trainer Aubrey approaches fitness scientifically, he graduated in coaching science with merit, is a former boxer, rugby player, and holds senior black belts in Karate. “You can’t fail,” Aubrey likes to say. “We’re just gathering data to design the best possible workout experience for you”
Tiger Athletic Fitness & Conditioning is a private, appointment only strength & conditioning gym in the heart of Sandton. Our personal trainers are health and fitness professionals who use an individualized approach to assess, motivate, educate, and train clients. We design safe, effective, fun exercise solutions for in-person and online personal training clients.
Our ‘Fit for Life’, health first approach helps us to help you reach your goals safely and effectively through health and fitness assessment, best in class coaching, modern resistance, and cardio equipment, calisthenics, and boxing to provide a pragmatic, extraordinary 50-minute workout that is simple, efficient and effective.
Indian cuisine is known for its vibrant spices, fresh herbs and wide variety of rich flavours. Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet.
The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat. However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes.
This article explains how to follow a healthy Indian diet that can promote weight loss. It includes suggestions about which foods to eat and avoid and a sample menu for one week.
A Healthy Traditional Indian Diet
Traditional plant-based Indian diets focus on fresh, whole ingredients — ideal foods to promote optimal health.
Why Eat a Plant-Based Indian Diet?
Plant-based diets have been associated with many health benefits, including a lower risk of heart disease, diabetes and certain cancers such as breast and colon cancer. Additionally, the Indian diet has been linked to a reduced risk of Alzheimer’s disease. Researchers believe this is due to the low consumption of meat and emphasis on vegetables and fruits. Following a healthy plant-based Indian diet may not only help decrease the risk of chronic disease, but it can also encourage weight loss.
What Food Groups Does It Include?
The Indian diet is rich in nutritious foods like grains, lentils, healthy fats, vegetables, dairy and fruits. The diets of most Indian people are heavily influenced by religion, particularly Hinduism. The Hindu religion teaches nonviolence and that all living things should be valued equally.
That’s why a lacto-vegetarian diet is encouraged, and eating meat, poultry, fish and eggs is discouraged. Lacto-vegetarians do, however, eat dairy products. A healthy lacto-vegetarian diet should focus on grains, lentils, dairy, vegetables, fruits and healthy fats like coconut oil.
Spices such as turmeric, fenugreek, coriander, ginger and cumin are at the forefront of traditional dishes, adding rich flavour and powerful nutritional benefits. Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, antibacterial and anticancer properties. A compound in turmeric called curcumin has been found to fight inflammation in the body, improve brain function and reduce risk factors of heart disease.
Summary
A healthy Indian diet focuses on lacto-vegetarian guidelines and emphasizes grains, lentils, vegetables, fruits, healthy fats, dairy and spices.
Healthy Foods to Eat
There are many delicious foods and beverages to choose from when following a lacto-vegetarian diet for weight loss.
What to Eat
Try incorporating the following ingredients into your daily meal plan:
Vegetables – Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
Meals and snacks should focus on fresh, whole foods flavoured with herbs and spices. Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fibre that can help you feel satisfied for a longer period after eating.
What to Drink?
An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss. Water, Sparkling water, Unsweetened tea including Darjeeling, Assam and Nilgiri teas
Summary
A healthy Indian diet should focus on fresh ingredients such as vegetables, fruits, tubers, legumes, whole grains, healthy fats and unsweetened beverages.
Unhealthy Foods to Avoid
Choosing foods and beverages that are highly processed, loaded with sugar or high in calories can sabotage your weight loss efforts. Not only are items like sweets, fried foods and soda not good for weight loss, they aren’t good for overall health. Eating too much processed food and products laden with sweeteners can increase the risk of chronic diseases. For example, drinking sugar-sweetened beverages like soft drinks, fruit punch and juices every day has been associated with increased risks of diabetes, obesity and heart disease. Consuming unhealthy foods can make it harder for you to lose fat and maintain a healthy weight.
For optimal health, minimize the following foods or avoid them altogether:
It’s okay to enjoy an occasional treat, limiting the foods and beverages listed above is best for overall health.
Summary
Avoiding sweetened beverages, fast food, fried items and products high in added sugar can help you lose weight and get healthier.
A Healthy Indian Sample Menu for One Week
Below is a healthy one-week Indian sample menu that focuses on fresh, nutritious food. You can adjust it according to your calorie needs, dietary restrictions and food preferences.
Monday
Breakfast – Sambar with brown rice idli
Lunch – Whole-grain roti with mixed-vegetable curry
Dinner – Tofu curry with mixed vegetables and a fresh spinach salad
Tuesday
Breakfast – Chana dal pancakes with mixed vegetables and a glass of milk
Lunch – Chickpea curry with brown rice
Dinner – Khichdi with sprout salad
Wednesday
Breakfast – Apple cinnamon porridge made with milk and topped with sliced almonds
Lunch – Whole-grain roti with tofu and mixed vegetables
Dinner – Palak paneer with brown rice and vegetables
Thursday
Breakfast – Yogurt with sliced fruits and sunflower seeds
Lunch: Whole-grain roti with vegetable subji
Dinner – Chana masala with basmati rice and green salad
Friday
Breakfast – Vegetable dalia and a glass of milk
Lunch – Vegetable sambar with brown rice
Dinner – Tofu curry with potato and mixed vegetables
Saturday
Breakfast – Multigrain parathas with avocado and sliced papaya
Lunch – Large salad with rajma curry and quinoa
Dinner – Lentil pancakes with tofu tikka masala
Sunday
Breakfast – Buckwheat porridge with sliced mango
Lunch – Vegetable soup with whole-grain roti
Dinner – Masala-baked tofu with vegetable curry
Drinking water, seltzer or unsweetened tea with and between meals will keep you hydrated without adding extra calories. Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein. This will keep you feeling full throughout the day and reduce the chances of you overeating.
Summary
A healthy lacto-vegetarian meal plan should be rich in vegetables, fruits, vegetarian protein sources and healthy fats.
Healthy Snack Options
Replacing high-calorie, sugary snacks with healthier options can promote weight loss and help keep you on track towards your weight loss goals. Like meals, nutritious snacks should revolve around w, whole ingredients.
Here are some weight loss friendly snack ideas:
Small handful of nuts
Sliced fruit with unsweetened yogurt
Vegetable chaat
Sprout salad
Roasted pumpkin seeds
Sliced fruit with nuts or nut butter
Roasted chickpeas (channa)
Hummus with vegetables
Bean salad
Salted popcorn
Unsweetened kefir
Homemade trail mix
Fennel seeds
Fresh fruit with cheese
Broth-based vegetable soup
If you are craving a sweet snack to have with evening tea, swapping out your usual dessert for fresh, sliced fruit might do the trick. For another healthy dessert option, top unsweetened yogurt with cooked fruit and crunchy nuts for a satisfying combination.
Summary
When choosing a snack, pick a nutritious option that is low in sugar and high in nutrients. Vegetables, fruit, cheese, nuts, seeds and unsweetened yogurt all make excellent snack choices.
Smart Ways to Lose Weight
Aside from focusing on fresh, whole foods, there are other lifestyle changes that can help you lose weight. What’s more, adopting the following healthy habits can help you maintain a healthy weight over your lifetime.
Increase Activity
To create a calorie deficit that will help you lose weight, it’s critical to increase the amount of activity in your day. Find an activity that you enjoy, whether it be a sport or working out at the gym. Even if you don’t exercise formally, try increasing the number of steps you take every day. It’s a simple way to burn more calories and get fit. To lose weight, aim for a goal of 10,000 steps per day and work up to that goal over time.
Practice Mindful Eating. Many people eat on the run or consume meals while they’re distracted. Instead, make a point to focus on your meals and pay attention to feelings of hunger and fullness. It’s a great way to get more in tune with your body. Eating more slowly can also promote weight loss by increasing feelings of fullness and decreasing hunger. Another useful habit to control your food intake is to avoid eating in front of the television or while surfing the web.
Make Smart Choices
Eating healthy can be a challenge, so set goals ahead of time and stick to them. This can help you maintain your plan, even when you are feeling tempted to make an unhealthy food choice, such as when you’re socializing with friends or family. Reminding yourself why you want to get healthier in the first place can make you feel empowered and lead you to make smarter food and lifestyle decisions.
Summary
Being more active, practicing mindful eating and reminding yourself of your health and wellness goals are excellent tools that can help you stay on track.
A Weight Loss Friendly Shopping List
Having ingredients on hand to prepare nutritious meals and snacks at home is vital for weight loss. Stock your refrigerator and pantry with healthy foods. It will motivate you to test out your cooking skills and try new recipes. Research shows that people who cook more meals at home are more likely to have better overall diet quality, a healthier weight and less body fat than those who eat meals at home infrequently.
Here are some healthy items to add to your shopping list:
Beverages – Green tea, coffee, sparkling water, Darjeeling tea
Focus on filling your cart with fresh foods. These are usually stocked around the perimeter of the grocery store. The shelves in the middle of the grocery store typically house packaged and processed foods, which you should keep to a minimum in your diet. Buy grains, nuts and seeds in bulk to save money and stock up on staple items you use regularly. Steer clear of tempting foods by making a grocery list and purchasing only the items you jotted down ahead of time.
Summary
Cooking more meals at home will allow you to save money and experiment in the kitchen. It may even help you lose weight. To start, create a grocery shopping list filled with fresh, nutritious items.
The Bottom Line
Following a lacto-vegetarian Indian diet is a great way to lose weight. It will help you cut back on sugary foods and beverages, eat more vegetables and increase your protein intake. Regular exercise to your regimen to boost your health and weight loss even more. Incorporating even one or two of the foods or lifestyle changes listed above into your routine can help you get healthier and happier.
Tiger Athletic Fitness & Conditioning is a modern, private, appointment only strength & conditioning gym in the heart of Sandton. We offer custom in person or online exercise programs with a personal trainer.
If at your initial consultation your personal trainer tells you you’re obese, they’re not trying to make you feel bad. They’re using a specific medical term, ‘obesity’, to talk with you about your weight. Simply put, the word “obesity” means too much body fat. It’s usually based on your body mass index (BMI).
Body Mass Index (BMI) is a measurement of a person’s weight with respect to his or her height. It is more of an indicator than a direct measurement of a person’s total body fat. BMI, more often than not, correlates with total body fat. This means that as the BMI score increases, so does a person’s total body fat.
The World Health Organisation (WHO), defines an adult who has a BMI between 25 and 29.9 as overweight – an adult who has a BMI of 30 or higher is considered obese – a BMI below 18.5 is considered underweight, and between 18.5 to 24.9 a healthy weight .
How does being obese affect my health?
Obesity can help explain some conditions you may have, such as:
High blood pressure
Heart disease and stroke
Type 2 diabetes
High cholesterol
Joint problems caused by extra weight
Trouble breathing, including sleep apnea (you briefly stop breathing while you’re asleep)
Gallstones
Modest changes go a long way!
The great news is that you can take simple steps to lose extra weight. Losing even a little weight can make a big difference to your health, how you feel and your personal well-being. You really don’t have to lose a lot of weight to start seeing and feeling the health benefits.
Begin with a weight loss goal of 500 grams to 1000 grams a week. Overweight adults or obese adults should try to lose 5% to 10% of their current weight over 6 months, according to the National Heart, Lung, and Blood Institute of America.
If you’re ready to get started with a weight loss program, ask your personal trainer to help you set personal goals and refer you to other professionals who can give you medical advice if necessary and help you reach your goals safely. For example, a Registered Dietitian can help you with meal planning and a Chiropractor can address your muscloskeletal issues affecting your training performance and general quality of life.
You’ll want to go for steady progress over time, and to make lifestyle changes that work for you for the long run. That way you can start losing weight and feel better.
Tiger Athletic is a modern, private, appointment only gym in Sandton, Johannesburg. We use 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.
Our sessions are strictly 1 on 1 just you and your trainer. There is nobody else in the gym and all equipment used is sanitized at the end of each session for the safety of all our clients.
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.
Everyone wants fast results when they start a weightloss exercise program, however faster isn’t always sustainable or better for your body type. According to the National Heart, Lung and Blood Intitute of America, your ideal aim should be to lose between half and one kilogram of fat each week.
Walking at a pace of 5.6 kilometers per hour for 30 minutes, a 70 kilogram person can burn about 149 calories, or 298 calories in one hour. Over the course of 60 days this is 17,880 calories, or just over 2.2 kilograms. You are going to have to increase that intensity, and make dietary changes, to lose 9 kilograms in two months.
Step 1
Protect your feet and joints from discouraging discomfort that will literally stop you from staying commited to your walks by wearing shoes that are comfortable to walk in. Also, keep your body in the game by wearing workout clothes made of fabric that allows air to move around your body so your sweat can keep you cool as it evaporates from your body.
Step 2
Starting with a moderate pace for the first 5 minutes allows your body to warm up and get ready for more intense activity. This ‘moderate’ pace is based on your individual ability and fitness level and isn’t the same for everybody, so listen to YOUR body, don’t compete with anybody.
Step 3
Using your arms for momentum, bend the elbows and swing back and forth so that you can take longer, faster strides. Whether you are walking outside or on a treadmill, push yourself until you are walking at a brisk pace.
Step 4
Keep up your brisk, challenging pace for 50 minutes after your initial 5 minute warm up, then slow down. The last five minutes of your workout is a cool-down, your body is like an engine it is designed to perform but can also overheat. As the word itself says, the cooldown gradually cools, or calms down the cardiovascular system and allows your body to return to its regular state after a training session. This involves bringing the heart and respiratory rate, body temperature and metabolism back to their normal levels.
This is a very important part of your workout because, by not allowing the body to properly cool down and return to it’s normal state after a workout, we risk damaging the cardiovascular and musculoskeletal system. This not only increases the likelihood of stiffness in the days that follow, but blood pooling can also occur. If you suddenly stop moving after vigorous exercise, the blood that was being pumped throughout your body during training can pool in your legs and feet, which can lead to dizziness and potentially fainting.
Step 5
According to the American College of Sports Medicine, keep all walks a minimum of 60 minutes. Perform them five to seven days per week for weight loss. Stretch after you’re done walking to maintain flexibility and help prevent muscle soreness.
Let’s Get Moving!
Keep challenging your body by changing your route or adding more rigorous settings to your treadmill workouts. Try adding steep roads or more challenging incline settings on your treadmill to burn more calories during your walks. You can walk your dog or push kids in a pram outside to help burn more calories during your walk too.
Try adding high-intensity interval training during your walk by alternating one minute of brisk walking with 30 to 60 seconds of speed walking, just below a jogging pace to burn more calories. To reduce your weight-loss goal, reduce your caloric intake by 10 to 20 percent, and focus on whole grains, lean proteins and fresh fruits and veggies.
Try to be more active throughout the day with cleaning after yourself, using the stairs whenever possible, parking farther from your office or destination or even playing outside with your kids, a pet or a friend.
Keeping it real…
Having unrealistic expectations is a sure way to demotivate yourself and self sabotage. It is possible to lose 9 kilograms in two months, but it may take longer. Talk to your doctor or healthcare provider before beginning any new exercise program.
Don’t put undue strain on your shoulder or hip joints by holding hand weights, dumbbells or strapping on ankle weights to increase intensity. Also don’t get overzealous and abruptly start exercising all day everyday, in all likelihood your next stop will be the emergency room at your local hospital or even death!
Share your progress, achievements, challenges and questions on the Tiger Athletic Challenge Group We want to hear about how far you walked, where you went and what you felt like. Did you discover an ability or inner strength you thought you had lost or didn’t have? or simply reconnect with or inspire a friend or loved one to take some time and just take a walk with you? Tell us!
Tiger Athletic is a private, appointment only gym. Whether you’re looking to diversify your workout regime or find a new way to sweat, we have you covered to tone, shape, or maintain your already enviable frame in Sandton’s most progressive and exclusive gym.
Start your journey to a healthier, stronger you today by claiming your complimentary fitness, nutrition and lifestyle evaluation.
Wow! Its week 3 already and you are going from strength to strength. In week 1, you established a baseline, In week 2 you got creative with your steps and upped the ante. Let’s add some excitement and maybe a little friendly competition, this week it’s time to get your friends, co-workers, family members, neighbors – EVERYONE – involved.
How to Join the Challenge
Measure your daily steps, using a fitness tracker, a smartwatch or your smartphone.
Join the challenge on the Tiger Athletic Challenge Group. We’ll be posting lots of helpful info and tips, answering all your questions and connecting you to other members of the community who are joining you for the challenge.
Post your progress to the group. Keep the rest of the community updated with your daily walking by posting screenshots of your step-counting app or photos of your fitness tracker or what you saw on your daily walk. Maybe you walked through the park at lunch or took a hike over the weekend. We want to see it!
Can Friends Help You Reach Your Goals?
The benefits of teaming up as accountability partners to get moving are a no brainer to work out, you’ll be more likely to stick with it until the end if someone you know I doing it as well.
People who have fit and active friends were more likely to be fit and active themselves as published in a study in Nature Communications in 2017. This backs up another study from 2010 in the Journal of Social Sciences that stated that people mimic the exercise habits of those around them and a 2016 study in the journal Obesity, that said obese participants lost more weight if they spent time around their fit friends.
Fit friends help motivate us to get started, they also help us stay the course and complete whatever program we’re on. According to a 1999 study published in the Journal of Consulting and Clinical Psychology, 95 percent of participants who started a weight-loss program with friends completed the program, while only 76 percent of those who participated alone finished. Additionally, the group with friends was 42 percent more likely to maintain their weight loss at the conclusion.
Healthy friends keep us accountable, motivate us to keep going, model healthy behaviors, provide friendly competition and make us happier throughout the process! This week your mission is to get 1 person to join your journey.
Tiger Athletic Fitness & Conditioning is a private, appointment only gym in the heart of Sandton. We use an individualized approach to assess, motivate, coach and educate you regards your fitness and health needs.
Welcome to week 2 and congratulations for making it through week 1!!! I hope you are feeling energized and pumped to work just a little bit harder this week. If you haven’t hit the 10 000 steps per day mark yet that’s perfectly fine, there are plenty of people gearing towards the same goal.
How to Join the Challenge
Measure your daily steps, using a fitness tracker, a smartwatch or your smartphone.
Join the challenge on the Tiger Athletic Challenge Group. We’ll be posting lots of helpful info and tips, answering all your questions and connecting you to other members of the community who are joining you for the challenge.
Post your progress to the group. Keep the rest of the community updated with your daily walking by posting screenshots of your step-counting app or photos of your fitness tracker or what you saw on your daily walk. Maybe you walked through the park at lunch or took a hike over the weekend. We want to see it!
Keep posting your daily tally on the Tiger Athletic Challenge Group and get encouraged by what other people are doing. Now that you have established a baseline and know how much you walk in a day, here are a couple of fun and creative ways to get you moving more.
Pace around your home while you brush your teeth.
Walk around the kitchen while coffee brews or the microwave is on.
Park the car at the other end of the parking lot from work or the store.
If there are two bathrooms at work or wherever you happen to spend the majority of your day, use the one that’s farther away or even one on a different floor so you have to take the stairs.
Take a walk on your lunch break, between meetings or errands.
If you have a phone call or meeting, take a walk while you do it.
Take your pet for a long walk or walk a friend’s dog.
If the shop is close enough, walk there!
Take your afternoon coffee break walking distance from your office.
Play tag or some other game that involves a lot of movement.
If possible take the stairs instead of the elevator or escalator.
Carry shopping bags from your car to the house one at a time.
Pace the room while the commercials are on.
Take the long way to the printer or water fountain.
Pick up litter around your office or neighborhood.
Pace when you’re waiting for an appointment.
Instead of sending an email, walk over to your co-worker’s desk.
Skip the drive-thru and dance around the kitchen while you cook.
Clean your home.
Do some work around the yard like mow the lawn or rake leaves.
Take an extra lap around the supermarket.
Seems silly but every step adds up, you’ll be surprised how quickly you can reach 10 000 steps. Basically, if you can walk somewhere, you should walk somewhere!
Tiger Athletic Fitness & Conditioning is a private, appointment only gym in the heart of Sandton. We use an individualized approach to assess, motivate, coach and educate you regards your fitness and health needs.
Don’t let me tell you about it, fill in the form below and get a complimentary workout with us, on us!
In shape, out of shape, haven’t trained for years or a complete beginner, our clients are trained as individuals by intensley trained trainers. Its always you, a training partner and your coach in our off peak fitness and weight loss classes run on the hour every hour between 9am and 4pm weekdays.
Our personal trainers are trained to cater for every spectrum of physical ability, we assess your genetic potential, present state of health and goals, then train you to realize your potential in modern, effective and fun 60 minute sessions. All you need is the right attitude and the desire to do your best. Leave the rest to us. Your success begins with your willingness to try.
Tiger Athletic is Sandton’s premier private gym. Sessions with our industry lading personal trainers are strictly by appointment, our signature fitness and weightloss program combine thorough sport science assessments, strength and conditioning and kickboxing in our state-of-the-art private gym.
Superior Instruction
Your personal trainer holds multiple black belts in karate, is a coaching science graduate with years of competitive and coaching experience and train hard every day to stay current with the latest and most effective developments in coaching science, nutrition and strength & conditioning programming.
We offer industry leading sport science assessment and instruction, you can expect unparalleled results. No matter what shape you’re in, our aim is to make sure you reach your goal while having so much fun that you won’t realize you’re getting the workout of your life…until you look in a mirror.
The ‘Total’ Workout
Fun, high-quality instruction makes learning easy, interesting and fun. You’ll be so engaged you won’t even notice that you’re burning 700 -1200 calories in every class.
Preferred Service Provider
As a private client you’ll be in great company. We train the hardest period. Tiger Athletic has been the training system of choice for many senior executives in Sandton’s top banks and law firms, law enforcement officials, professional athletes, educators, and fitness enthusiasts.
Results
Amazing fitness results, increased energy levels and constant improvement will keep you motivated and looking forward to each workout. You will gain endurance, muscle, and flexibility at the same time, every time. Plus, you get the added benefit of learning to move, kick and punch the right way, on bags and pads so you stay injury free and walk with extra confidence.
Practical Life Skills and Total Fitness
Increased self-discipline, focus, and confidence in everything you do. Muscular Development + Cardio Conditioning + Flexibility = Total Fitness.
Strength & Conditioning
Injury prevention is the most important reason to follow a strength and conditioning program. Our well-designed program will strengthen muscles, tendons, ligaments and joints, leading to fewer injuries in sport participation and life by addressing flexibility and strength deficits.
Every session targets every muscle in your body, helping you develop greater strength and muscular definition. Whatsoever your goal, you will get leaner, stronger and more flexible.
Cardio Conditioning
Through intense cardiovascular conditioning, punching, kicking, squatting, hinging, pushing, pulling and other primal movements you’ll expand the capacity of your heart and lungs while burning calories. The result, increased stamina to keep you energized all day.
Flexibility
In order to increase your range of motion, while protecting you from injury, we’ve incorporated stretching exercises to keep you feeling young and agile and active for life.
Practical Self Defence
We guarantee you will receive well-rounded, streetwise self-defence skills that work! To achieve this, we combine the greatest benefits of kickboxing and sports science with a highly educated approach in a state of the art strength and conditioning facility.
Kickboxing incorporates the most effective hand, knee, elbow, and foot techniques for an intense cardio workout. This method of defence enables you to protect yourself in stand-up confrontations before an attacker gets close enough to physically restrain you.
Key to Success
It’s easy to want to be in shape, it’s not so easy to find the motivation to go to a health club regularly, or the dedication to run on a treadmill or cycle after or during a long day, it’s not easy. Almost any workout done consistently will produce results, but not all workouts will give you the motivation to continuously train. In short, gym workouts are boring…so boring, in fact, that most people watch TV or stare at their smartphones to distract them from how slow the time goes by.
Tiger Athletic classes are motivating, exciting and fun. You’ll enjoy learning how to fight while training and getting into the best shape of your life. The combination of a fun workout, total body results and gaining the life-skill of self-defence is the ‘Total Workout’. This gives you three key reasons to take our classes. Finally, a fitness program you’ll be able to stick with and win!
Let’s Go!
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