There is no time like the present especially when it comes to gaining control over your health and lifestyle after an indulgant festive holiday. We’d like to make your fitness goals a reality in 2019. Become a new client and book 10 fitness sessions for January in December and get up to a 50% cash back to spend as you please!
Tiger Athletic is a private, appointment only strength and conditioning gym in the heart of Sandton. We offer a modern approach to fitness using exercise and nutrition programs based on your health assessment and goals.
We use our personal trainer and modern, state-of-the-art equipment, to provide you with a structured, action-oriented exercise and nutrition solution, improving fitness and appearance, reducing health risks and promoting healthy behavior through extraordinary 50 minute workouts that are simple, efficient and effective.
Our entire approach is designed around you as an individual, your unique physique, capabilities and goals. We assess, motivate, educate and coach you towards your personal goals in a professional and supportive environment.
Our assessment procedure and expert medical network ensure that you are looked after in the best possible way. Ensuring health first and lots of fun while you work towards your dream aesthetic.
Together changes everything. Let’s chat about your health?
Pre – emptive training (alternately preventive medicine, preventative healthcare/medicine, or prophylaxis) consists of measures taken for disease prevention, as opposed to disease treatment. Just as health comprises a variety of physical and mental states, so do disease and disability, which are affected by environmental factors, genetic predisposition, disease agents, and lifestyle choices. Health, disease, and disability are dynamic processes which begin before individuals realize they are affected.
Annually, millions of people die of preventable deaths. About half of all deaths are due to preventable behaviours and exposures. Leading causes included cardiovascular disease, chronic respiratory disease, unintentional injuries, diabetes, and certain infectious diseases. Millions die each year due to poor diet and a sedentary lifestyle.
According to estimates made by the World Health Organization (WHO), about 55 million people died worldwide in 2011, two thirds of this group from non-communicable diseases, including cancer, diabetes, and chronic cardiovascular and lung diseases. This is an increase from the year 2000, during which 60% of deaths were attributed to these diseases.
Pre – emptive fitness assessment and training are especially important given the worldwide rise in prevalence of chronic diseases and deaths from these diseases, thus screening and risk assessment is the spine that supports all Tiger Athletic personal training programs.
There are many methods for prevention of disease. It is recommended that adults and children aim to visit their doctor for regular check-ups, even if they feel healthy, to perform disease screening, identify risk factors for disease, discuss tips for a healthy and balanced lifestyle, stay up to date with immunizations and boosters, and maintain a good relationship with a healthcare provider.
Some common disease screenings include checking for hypertension (high blood pressure), hyperglycaemia (high blood sugar, a risk factor for diabetes mellitus), hypercholesterolemia (high blood cholesterol), screening for colon cancer, depression, HIV and other common types of sexually transmitted disease such as chlamydia, syphilis, and gonorrhoea, mammography (to screen for breast cancer), colorectal cancer screening, a Pap test (to check for cervical cancer), and screening for osteoporosis. Genetic testing can also be performed to screen for mutations that cause genetic disorders or predisposition to certain diseases such as breast or ovarian cancer.
The Tiger Athletic scope of practice involves the responsibility of interviewing potential clients to gather pertinent information regarding their personal health, lifestyle and exercise readiness. This is a vital mechanism instrumental in appraising health status and developing comprehensive programs of exercise to safely and effectively meet the participants individual objectives.
We are a health and fitness company whose modern approach is based on an individualised approach to assessments, motivation, education and coaching of clients for maximum health and aesthetic benefit. We use the client consultation and health appraisal process to design safe and effective exercise programs and provide you with the guidance to help you achieve your personal goals. Recognizing our area of expertise as strength and conditioning professionals we refer you to other health care professionals when appropriate.
The primary principle underlying the client consultation and health appraisal process is to screen participants for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopaedic diseases to optimise safety during exercise testing and participation. Assessing a client’s health status and stratifying risk is our basis for exercise program design and referral to healthcare professionals.
Obesity and being overweight is a major risk factor for a wide variety of conditions including cardiovascular diseases, hypertension, certain cancers, and type 2 diabetes. To prevent obesity, it is recommended that individuals adhere to a consistent exercise regimen as well as a nutritious and balanced diet.
A healthy individual should aim for acquiring 10% of their energy from proteins, 15-20% from fat, and over 50% from complex carbohydrates, while avoiding alcohol as well as foods high in fat, salt, and sugar. Sedentary adults should aim for at least half an hour of moderate-level daily physical activity and eventually increase to include at least 20 minutes of intense exercise, three times a week.
Preventive assessments and fitness training offer the safest most effective avenue to mitigate or side step potentially catastrophic medical events. The medical system in South Africa is geared largely toward curing acute symptoms of disease after the fact that they ‘arrive’ in the emergency room rather than screening for symptoms and initiating preventative measures. An ongoing epidemic within South African culture is the prevalence of obesity. Eating healthier and routinely exercising plays a huge role in reducing an individual’s risk for type 2 diabetes.
Tiger Athletic Fitness & Conditioning is a modern, appointment only, strength & conditioning gym in Sandton, offering custom, personal trainer led fitness solutions. Our workouts are based on your health screening and goals. This initial process is instrumental in screening participants for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopaedic diseases to optimise safety and benefit during exercise testing and participation.
Three and a half million South Africans (about 6% of the population) suffer from diabetes and there are many more who are undiagnosed. It is estimated that another five million South Africans have pre-diabetes, a condition where insulin resistance causes blood glucose levels to be higher than normal, but not high enough yet to be type 2 diabetes.
The highest prevalence of diabetes is among the Indian population in South Africa (11-13%) as this group has a strong genetic predisposition for diabetes. This is followed by 8-10% in the coloured community, 5-8% among blacks and 4% among whites. 90 to 95 percent of people with diabetes have type 2 diabetes. Diabetes is among the leading cause of kidney failure, limb amputation, and new-onset blindness in adults.
Tiger Athletic Personal Training offers benefits and results that dieting, and supplements alone just can’t give you. The exercise component of our programs boosts your metabolism and turns your body into a fat blasting furnace, while the benefits of our ‘smart nutrition’ go beyond weight management.
Good nutrition can help reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis. Our programs build muscle in the places you want and improves body shape to give you a firm, toned body, which when coupled with smart nutrition safely speeds up the weight loss and strength gain.
Our programs consist of strength & conditioning, healthy eating and portion control – eating the right food in the right quantities at the right times with a weekly weight loss target of half to one and a half kilograms. We keep track of your progress with monthly body fat percentage and girth measurements to show progress and motivate performance.
Tiger Athletic workout plans are based on your consultation and health appraisal, with a lot of variety and progressively harder sessions. Why? Not just to make you stronger and more fit, but to make sure you keep burning fat and toning muscle. When you do a workout repeatedly, it eventually gets easier, which means your body doesn’t have to work as hard and therefore burns fewer calories.
Our motto is “We train the hardest”, therefore each week the workouts evolve to a higher intensity, keeping your body interested and guessing by never doing the same workout twice.
Together changes everything. Let’s workout.
Tiger Athletic Fitness & Conditioning is a private, appointment only strength & conditioning gym in the heart of Sandton offering tailor made, goal-oriented fitness programs. This is the second of three resources, a modest attempt to address some of the frequently asked questions about stretching and flexibility. Here we take a closer look at flexibility.
Many people are unaware of the fact that there are different types of flexibility. These different types of flexibility are grouped according to the various types of activities involved in athletic training. The ones which involve motion are called dynamic and the ones which do not are called static. The different types of flexibility are:
Dynamic flexibility – also called kinetic flexibility is the ability to perform dynamic (or kinetic) movements of the muscles to bring a limb through its full range of motion in the joints.
Static-active flexibility – Static-active flexibility also called active flexibility is the ability to assume and maintain extended positions using only the tension of the agonists and synergists while the antagonists are being stretched. For example, lifting the leg and keeping it high without any external support.
Static-passive flexibility – also called passive flexibility is the ability to assume extended positions and then maintain them using only your weight, the support of your limbs, or some other apparatus (such as a chair). Note that the ability to maintain the position does not come solely from your muscles, as it does with static-active flexibility. Being able to perform the splits is an example of static-passive flexibility.
Research has shown that active flexibility is more closely related to the level of sports achievement than is passive flexibility. Active flexibility is harder to develop than passive flexibility (which is what most people think of as “flexibility”); not only does active flexibility require passive flexibility to assume an initial extended position, it also requires muscle strength to be able to hold and maintain that position.
Factors Limiting Flexibility
Flexibility (mobility) is affected by the following factors:
Internal influences.
The type of joint (some joints simply aren’t meant to be flexible).
The internal resistance within a joint.
Bony structures which limit movement.
The elasticity of muscle tissue (muscle tissue that is scarred due to a previous injury is not very elastic).
The elasticity of tendons and ligaments (ligaments do not stretch much, tendons should not stretch at all).
The elasticity of skin (skin has some degree of elasticity, but not much).
The ability of a muscle to relax and contract to achieve the greatest range of movement.
The temperature of the joint and associated tissues (joints and muscles offer better flexibility at body temperatures that are 1 to 2 degrees higher than normal).
External influences
The temperature of the place where one is training (a warmer temperature is more conducive to increased flexibility).
The time of day (most people are more flexible in the afternoon than in the morning, peaking from about 2:30pm-4pm).
The stage in the recovery process of a joint (or muscle) after injury (injured joints and muscles will usually offer less flexibility than healthy ones).
Age (pre-adolescents are generally more flexible than adults).
Gender (females are generally more flexible than males).
One’s ability to perform an exercise (practice makes perfect).
One’s commitment to achieving flexibility.
The restrictions of any clothing or equipment.
Some sources also suggest that water is an important dietary element regardsflexibility. Increased water intake is believed to contribute to increased mobility, as well as increased total body relaxation.
Rather than discuss each of these factors in significant detail, I will attempt to focus on some of the more common factors which limit one’s flexibility. The most common factors are:
Bone structure – Depending on the type of joint involved and its present condition, the bone structure of a joint places very noticeable limits on flexibility. This is a common way in which age can be a factor limiting flexibility since older joints tend not to be as healthy as younger ones.
Muscle mass – Muscle mass can be a factor when the muscle is so heavily developed that it interferes with the ability to take the adjacent joints through their complete range of motion (for example, large hamstrings limit the ability to fully bend the knees).
Excess fatty tissue – Excess fatty tissue imposes a similar restriction.
Connective tissue – Most of “flexibility” work should involve performing exercises designed to reduce the internal resistance offered by soft connective tissues.
Physical injury or disability – Most stretching exercises attempt to accomplish this goal and can be performed by almost anyone, regardless of age or gender.
How Connective Tissue Affects Flexibility
The resistance to lengthening that is offered by a muscle is dependent upon its connective tissues: When the muscle elongates, the surrounding connective tissues become tauter. Also, inactivity of certain muscles or joints can cause chemical changes in connective tissue which restrict flexibility. To quote Michael J Alter directly:
“A question of great interest to all athletes is the relative importance of various tissues in joint stiffness. The joint capsule (i.e., the saclike structure that encloses the ends of bones) and ligaments are the most important factors, accounting for 47 percent of the stiffness, followed by the muscle’s fascia (41 percent), the tendons (10 percent), and skin (2 percent). However, most efforts to increase flexibility through stretching should be directed to the muscle fascia. The reasons for this are twofold.
First, muscle and its fascia have more elastic tissue, so they are more modifiable in terms of reducing resistance to elongation.
Second, because ligaments and tendons have less elasticity than fascia, it is undesirable to produce too much slack in them. Overstretching these structures may weaken the integrity of joints.
As a result, an excessive amount of flexibility may destabilize the joints and increase an athlete’s risk of injury.” When connective tissue is overused, the tissue becomes fatigued and may tear, which also limits flexibility. When connective tissue is unused or under used, it provides significant resistance and limits flexibility. The elastin begins to fray and loses some of its elasticity, and the collagen increases in stiffness and in density. Aging has some of the same effects on connective tissue that lack of use has.
How Flexibility Affects Ageing
With appropriate training, flexibility can, and should, be developed at all ages. This does not imply, however, that flexibility can be developed at the same rate by everyone. In general, the older you are, the longer it will take to develop the desired level of flexibility. Hopefully, you’ll be more patient if you’re older.
According to Michael J Alter, the main reason we become less flexible as we get older is a result of certain changes that take place in our connective tissues:
“The primary factor responsible for the decline of flexibility with age is certain changes that occur in the connective tissues of the body. Interestingly, it has been suggested that exercise can delay the loss of flexibility due to the aging process of dehydration. This is based on the notion that stretching stimulates the production or retention of lubricants between the connective tissue fibres, thus preventing the formation of adhesions.”
Michael J Alter further states that some of the physical changes attributed to aging are the following:
An increased amount of calcium deposits, adhesions, and cross-links in the body
An increase in the level of fragmentation and dehydration
Changes in the chemical structure of the tissues.
Loss of suppleness due to the replacement of muscle fibres with fatty, collagenous fibres.
This does not mean that you should give up trying to achieve flexibility if you are old or inflexible. It just means that you need to work harder, and more carefully, for a longer period when attempting to increase flexibility. Increases in the ability of muscle tissues and connective tissues to elongate can be achieved at any age.
Strength and Flexibility
One of the best times to stretch is right after a strength workout such as weightlifting. Static stretching of fatigued muscles performed immediately following the exercise(s) that caused the fatigue, helps not only to increase flexibility, but also enhances the promotion of muscular development, and will help decrease the level of post-exercise soreness. Here’s why: After you have used weights (or other stimuli) to overload and fatigue your muscles, your muscles retain a “pump” and are shortened somewhat.
This “shortening” is due mostly to the repetition of intense muscle activity that often only takes the muscle through part of its full range of motion. This “pump” makes the muscle appear bigger. The “pumped” muscle is also full of lactic acid and other by-products from exhaustive exercise. If the muscle is not stretched afterward, it will retain this decreased range of motion and the build-up of lactic acid will cause post-exercise soreness.
Static stretching of the “pumped” muscle helps it to become “looser”, and to “remember” its full range of movement. It also helps to remove lactic acid and other waste-products from the muscle. While it is true that stretching the “pumped” muscle will make it appear visibly smaller, it does not decrease the muscle’s size or inhibit muscle growth. It merely reduces the “tightness” (contraction) of the muscles so that they do not “bulge” as much.
Also, strenuous workouts will often cause damage to the muscle’s connective tissue. The tissue heals in 1 to 2 days, but it is believed that the tissues heal at a shorter length (decreasing muscular development as well as flexibility). To prevent the tissues from healing at a shorter length, physiologists recommend static stretching after strength workouts.
Why Contortionists Should Strengthen
You should be “tempering” (or balancing) your flexibility training with strength training (and vice versa). Do not perform stretching exercises for a given muscle group without also performing strength exercises for that same group of muscles. Judy Alter, in her book Stretch and Strengthen, recommends stretching muscles after performing strength exercises, and performing strength exercises for every muscle you stretch. In other words: “Strengthen what you stretch and stretch what you strengthen!”
The reason for this is that flexibility training on a regular basis causes connective tissues to stretch which in turn causes them to loosen and elongate. When the connective tissue of a muscle is weak, it is more likely to become damaged due to overstretching, or sudden, powerful muscular contractions. The likelihood of such injury can be prevented by strengthening the muscles bound by the connective tissue.
Dynamic strength training consisting of light dynamic exercises with weights (lots of reps, not too much weight), and isometric tension exercises. If you also lift weights, dynamic strength training for a muscle should occur before subjecting that muscle to an intense weightlifting workout. This helps to pre-exhaust the muscle first, making it easier (and faster) to achieve the desired overload in an intense strength workout. Attempting to perform dynamic strength training after an intense weightlifting workout would be largely ineffective.
If you are working on increasing (or maintaining) flexibility, then it is very important that your strength exercises force your muscles to take the joints through their full range of motion. Repeating movements that do not use a full range of motion in the joints (e.g., bicycling, certain techniques of Olympic weightlifting, pushups) can cause a shortening of the muscles surrounding the joints of the working limbs. This shortening is a result of setting the nervous control of length and tension in the muscles at the values repeated most often or most strongly. Stronger stimuli are remembered better.
Over flexibility
It is possible for the muscles of a joint to become too flexible. There is a trade-off between flexibility and stability. The looser you get, the less support offered to the joints by their adjacent muscles. Excessive flexibility can be just as much of a liability as not enough flexibility. Either one increases your risk of injury.
Once a muscle has reached its absolute maximum length, attempting to stretch the muscle further only serves to stretch the ligaments and put undue stress upon the tendons (two things that you do not want to stretch). Ligaments will tear when stretched more than 6% of their normal length. Tendons are not even supposed to be able to lengthen. Even when stretched ligaments and tendons do not tear, loose joints and/or a decrease in the joint’s stability can occur vastly increasing the risk of injury.
Once you have achieved the desired level of flexibility for a muscle or set of muscles and have maintained that level for a solid week, you should discontinue any isometric or PNF stretching of that muscle until some of its flexibility is lost.
Tiger Athletic Fitness & Conditioning uses personal training to assess, motivate, educate and train you in a private, modern appointment only strength and conditioning in the heart of Sandton. Our rigorous pre-participation health appraisal screening process ensures that we design and deliver comprehensive exercise programs that safely and effectively meet your goals. Start your own Tiger Athletic fitness program by booking your initial interview.
Together changes everything. Let’s workout!
Acknowledgement.
Sport Stretch, by Michael J. Alter.
Stretching Scientifically, by Tom
SynerStretch for Total Body Flexibility, from Health for Life.
The Health for Life Training Advisor, also from Health for Life.
Mobility Training for the Martial Arts, by Tony Gummerson.
Start is a combination of custom, personal training and smart nutrition. 12 weeks of hard work and dedication to devlop the physical literacy and capacities to move your body from unhealthy to healthy and have you feeling stronger, healthier and leaner through gaining control over your weight, reducing your risk of cardiovascular disease, your risk of type 2 diabetes and metabolic syndrome, strengthening your bones and muscles.
The exercise component of Start comprises resistance training and boxing to boost your metabolism causing your body to burn fat while building muscle. Coupled with smart nutrition advice to reduce the risk of lifestyle illnesses, stroke, some cancers, and osteoporosis, you can use Start to safely and effectively lose body fat, get stronger and be leaner, firmer and more functional.
Strength & conditioning and smart nutrition – eating the right food in the right quantities at the right times results in single digit weight week on week weight loss for 12 weeks. We keep track of your p\rogress with body fat percentage and girth measurements.
Tiger Athletic personal training sessions are sport science based, using insight from your health assessment and your goals in the program design. You never do the same workout twice and get to train privately in a modern, appointment only strength and conditioning gym with our personal trainer in the heart of Sandton.
Your personal trainer is a health and fitness professional using an individualised approach to assess, motivate, educate and run your training sessions. Our pre-participation health appraisal screening process ensures that we design and deliver comprehensive exercise programs that safely and effectively meet your fitness and health objectives.
Book your Session #01, let’s discuss your goals and Start!
Transforming your body from fat to fit, or unhealthy to healthy, and to start feeling great about your health and looks, you need a smart combination of nutrition and exercise. Like you need the air you breathe in order to live, your body needs physical exercise to help control your weight, reduce your risk of cardiovascular disease, reduce your risk of type 2 diabetes and metabolic syndrome, strengthen your bones and muscles and to improve your mental health and mood so you have a better quality of life.
Tiger Athletic Personal Training offers benefits and results that dieting and supplements alone just can’t give you. The exercise component of our programs boosts your metabolism and turns your body into a fat blasting furnace, while the benefits of our ‘smart nutrition’ go beyond weight. Good nutrition can help reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis. Our programs build muscle in the places you want and improves body shape to give you a firm, toned body, which when coupled with smart nutrition safely speeds up the weight loss and strength gain.
Our programs consist of strength & conditioning, healthy eating and portion control – eating the right food in the right quantities at the right times with a weekly weight loss target of half to one and a half kilograms. We keep track of your progress with monthly body fat percentage and girth measurements to show progress and motivate performance.
Tiger Athletic workout plans are largely based on your health assessment and goals, with a lot of variety and progressively harder sessions. Why? Not just to make you stronger and more fit, but to make sure you keep burning fat and toning muscle. When you do a workout over and over again, it eventually gets easier, which means your body doesn’t have to work as hard and therefore burns fewer calories. Our motto is “We train the hardest”, therefore each week the workouts evolve to a higher intensity, keeping your body interested and guessing by never doing the same workout twice.
Tiger Athletic Fitness & Conditioning is a modern, appointment only, strength & conditioning gym offering custom, personal trainer led fitness solutions. Our workouts are based on your health screening and goals. This initial process is instrumental in screening participants for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopedic diseases in order to optimise safety and benefit during exercise testing and participation.
Your personal trainer is a health and fitness professional who uses an individualised approach to assess, motivate, educate and train you regards your health and fitness needs. Our rigorous pre-participation health appraisal screening process ensures that we design and deliver comprehensive exercise programs that safely and effectively meet your individual fitness and health objectives.
You can start your own Tiger Athletic fitness program by booking your initial interview. This is a scheduled appointment intended as a mutual sharing of information with the expected outcomes of assessing client – trainer compatability, discussing goals and developing a a client – trainer agreement.
We stand by the quality of our work. We have no joining or cancellation fees. We let the quality of our assessments, fitness programs, coaching and results be the only reason you keep coming back for more.
Men who are after getting bigger and stronger are no longer the rulers of the free weight section in the gym. Science has shone the light on how women also benefit from lifting weights as resistance training establishes itself as the training type with the greatest long term effect on metabolic rate…number one for burning fat and toning your body!
Weight lifting increases the strength of connective tissue, muscles and tendons. This leads to improved motor performance. Research in motor control of aging humans has been centered around determining how motor performance is influenced by age, and around efforts to unravel the mechanisms that contribute to declines in motor performance. Changes are often characterized by slower and more variable movements, specifically slower initiation of movement, slower movement durations, declines in coordination of movement, reduced force production, coactivation of antagonist muscles during movement, and increased variability of movements (i.e., movements become inconsistent or varied from one use to the next). Specific examples of tasks that are linked to dimensions of motor control include goal-directed movements such as pointing, reaching and grasping, and aiming.
Lifting weights improves your ability to perform activities of daily living by boosting physical work capacity, enabling you to work harder and longer, promoting fat-free body mass while decreasing sarcopenia, that is when the lean muscle mass decreases with age. If we don’t add strength training to our routine, not only will we lose muscle mass with age but also lose strength and gain fat. Having more muscle than fat tones your body and give you the lean, firm physique you have always wanted.
Lifting weights is a low impact activity, so you are at lower risk for injuries. It is less stressful on your knees and joints than running hence is one of the best ways to control loss of bone mass. Just as your muscles adapt to the stress of weightlifting by becoming bigger and stronger, your bones also adapt. When your bones perceive or receive stress on them, their response is to deposit more bone making them stronger.
As your body increases its muscle mass, it will work harder to maintain that muscle over fat ratio, this means that you will burn more calories throughout the day, therefore the more muscle you have, the more calories you burn at rest.
Our weightlifting programsstrengthen the muscles of your core, resulting in better posture and balance through strengthening muscles that support your spine, and other little muscles apart from the main muscle groups. This lessens physical discomfort or back pain and reverses some of the damage caused by sitting all day. Also those muscles help keep you upright and take care of everyday tasks such as balancing on one foot when walking, picking up the kids or stopping yourself from falling.
Commiting to a weightlifting program everyday or every other day goes a long way towards improving your discipline, acquiring perseverance that will help you achieve your health and fitness goals.
Lifting also helps regulate blood sugar lowering the risk of developing lifestyle illnesses born out of our increasingly sedentary lifestyles such as hyperlipidaemia and diabetes. As you lose body fat, lifting weights greatly reduces your chances for becoming obese. The constant loaded movement when you lift weights stimulates rapid blood flow, as heart rate goes up you maintain a healthier heart lowering risks for developing cardiovascular diseases as you get older.
Research shows that not only can weight lifting improve your body composition and give you a toned appearance, but it can also improve your overall health and make you a happier person. Giving you confidence in yourself that will put you in a better mood generally or help you fight depression.
Our strength and conditioning programs are based on your current health and goals, improving fitness, aesthetic appearance, stress levels, cognition and mental toughness. Programs that are pre-emptive because they are based on screening for risk factors associated with cardiovascular, orthopedic, metabolic and pulmonary disorders before they happen rather than waiting for a ‘wake-up call’ to force you improve your health and lifestyle.
We offer simple, efficient and effective 50 minute workouts in a private, appointment only setting, so we can safely and effectively tackle lifestyle risks associated with obesity and sedentary lifestyle, reducing rates of illness and injury, improving personal well being, productivity and quality of life.
Fight Kraft is self-defence you can participate in at your pace and learn effective ways to safeguard yourself without any previous training experience through techniques that employ leverage and timing rather than strength, speed, coordination, and hundreds of hours of training to attain proficiency. Anyone, regardless of age, athletic ability or size can lose weight, get stronger and become more confident and most importantly learn to protect themselves.
The program teaches spatial awareness, blocks, evasive maneuvers and strikes that can incapacitate an assailant or provide the gap you need to escape. The primary focus is on evading common physical attacks, ranging from having your hair grabbed to being pinned to the ground by an assailant and it’s a fantastic way to workout and get in shape!
If you have no previous martial arts or boxing experience and you want to learn how to defend yourself in a fun, safe and cooperative learning environment Fight Kraft is the perfect program for you.
The program instructor is an advanced black belt, coaching science graduate and personal trainer specialising in personal or pairs training in a private, appointment only, state of the art strength & conditioning gym in the heart of Sandton.
Sessions are 50 min long so that you can learn each technique thoroughly without feeling rushed and contain reflex development drills designed to help you overcome the fear of reality and subsequent ‘freezing’ in the event of facing a real-life situation so you can apply your learnt self-defence and spatial awareness skills.
This program caters for participants of all levels of fitness and the training is tailored particularly to accommodate the novice. Sessions emphasise the practical use of your learned skills so you can defend yourself while creating an exhilarating and confidence boosting aesthetic.
We provide regular weekly training to practice and improve your skills while you get extremely fit, lose weight, build strength and get toned. The training is among the best and hardest you will get anywhere.
Work outs start at your level of fitness whilst constantly taking you out of your comfort zone, pushing you further each week to guarantee improvements in your skill, strength and conditioning through strength and conditioning, martial arts and boxing.
This program does not claim to be a miracle pill that turns you into a lean mean fighting machine overnight, rather it is a system of physical and psychological techniques designed to help you assess a threat and overcome fear so that you can escape a potentially harmful situation. Fight Kraft affords you a fighting chance to escape harm and get to safety.
If you’re stuck in a workout rut or looking for a motivating fitness routine, you might consider adding a high-energy Kick-Lift-Box workout to the schedule. A Kick-Lift-Box workout is made up of karate kicks and boxing routines and punches for heart-pumping cardio with weight lifting for strength and endurance set to high energy music with a personal trainer in a private, appointment only strength & conditioning gym in Sandton. You get a total body workout, self-defence skills and whip yourself into shape safely and quickly.
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.
You release endorphins which will give your mood a boost and help you feel more confident. Endorphins will also make you feel happier and more positive for several hours after the workout.
If you’re suffering from posture problems and have poor coordination, you can strengthen your ‘core’ and improve your reflexes and coordination skills with the swift punches, kicks and resistance routines in a Kick-Lift-Box session.
Muscle and Fitness Magazine reports that fitness kickboxing can burn over 800 calories per hour, and you’ll be toning up your entire body as you rev up your metabolism. It’s a high-power cardio routine that’s great for weight loss and getting you in shape, fast. (Source: CKO Kickboxing.com), couple this with the anti-ageing and fat burning benefits of resistance training and you have one of the most complete , varied and fun workouts available today.
If you’ve been pounding on the treadmill for several weeks and need a break from your usual cardio routine, Kick-Lift-Box is the perfect cross-training workout. Just two sessions a week can help you break out of a fitness rut, fast.
Kick-Lift-Box is a high-energy strength, cardio, endurance and flexibility workout that will give your body and mind a boost and increase your energy levels. You’ll be breathing hard and sweating out toxins; this process will give your energy levels a much-needed boost.
If you’re hunched over a computer all day, Kick-Lift-Box workouts will challenge many muscle groups that don’t get enough attention throughout the day, and you’ll start to build up your core as core muscles are targeted with Kick-Lift-Box routines that use your waist and abs for balance and stability to execute each carefully coordinated and loaded movement.
Kick-Lift-Box workouts offer several benefits for your body and mind, and are a great choice for getting out of a fitness rut whether you’re a fitness fanatic or just getting started with a workout routine.
Tiger Athletic Fitness & Conditioning motivates, assesses, trains and educates clients in a private, appointment only, personal trainer led facility providing an extraordinary simple, efficient and effective 50-minute workout in the heart of Sandton!
Life is full of stressful challenges, long hours, real issues and high stakes that can negatively impact your health and pocket. We offer simple and effective strength & conditioning programs and nutritional advice that enable your body to work beyond office hours, meet deadlines, handle pressure and look and feel good while doing it.
Our fitness programs are based on your current health and goals, improving fitness, aesthetic appearance, stress levels, cognition and mental toughness. Programs that are pre-emptive because they are based on screening for risk factors associated with cardiovascular, orthopedic, metabolic and pulmonary disorders before they happen rather than waiting for a ‘wake-up call’ to force you improve your health and lifestyle.
We create a culture of wellness and awareness in our clients by tailoring programs that encourage action and conversation about health and wellness through various workouts and resources on healthy eating and physical recreation. Tiger Athletic also offers 30 minute lunch-and-learn programs on topics such as “Controlling Your Cravings”, “Making Your Home A Slimmer Place”, “Finding The Hidden Sugar In Your Diet”, “Heart Healthy Habits”, Smoking Cessation, and “How To Safely Start An Exercise Program”.
With the combination of consultation, health appraisal and wearable technology, we offer the opportunity to put health and wellness information to practical use in improving lives. At our private Sandton gym we track important measures such stress symptoms, body fat percentage and girth measurements so we can offer tailor made exercise solutions.
We offer simple, efficient and effective 50 minute workouts in a private, appointment only setting, so we can safely and effectively tackle lifestyle risks associated with obesity and sedentary lifestyle, reducing rates of illness, injury and absenteeism, improving personal well being, productivity and quality of life.
Preadolescent refers to a period before the development of secondary sex characteristics (e.g. pubic hair and reproductive organs) and corresponds roughly to the ages 6-11 in girls and 6-13 in boys.
Preadolescent youth should be encouraged to participate regularly in physical activities that promote cardiorespiratory and musculoskeletal health. Regular physical activity can improve aerobic fitness, muscle strength, bone mineral density, motor performance skills, body skills and psychosocial well-being.
Childhood obesity and overweight figures continue to increase and the physical activity levels of most preadolescent boys and girls are down. The percentage of overweight boys and girls has more than doubled during the past two decades, and many children who are overweight have one or more cardiovascular disease risk factors. Daily participation in physical activity/education classes continues to decline with the average child/teenager spending 3-4 hours per day using electronic media) e.g. television, gaming or computer).
The negative health consequences of childhood obesity and physical inactivity include hypertension and the appearance of atherosclerosis and type 2 “adult-onset” diabetes in children and teenagers. Since positive and negative behaviours established at a young age appear to track into adulthood, it is likely that inactive children will become inactive adults. The key is to value physical activity and help children develop healthy habits and behaviour patterns that persist into childhood.
At Tiger Athletic we model and support participation in developmentally appropriate fitness activities that are fun and supported by cultural norms, which have a powerful influence on a child’s health and activity habits. We offer well organised personal training sessions that give boys and girls the opportunity to experience the mere enjoyment of physical activity which will have long lasting effects on their health and well-being.
Our programs realise that youth have different compared to adults, hence adult exercise guidelines and training philosophies are not imposed on children. We provide developmentally appropriate physical activity programs for preadolescents that demonstrate our understanding of age specific needs and concerns.
While the absolute level of activity required to achieve and maintain fitness in youth has not been determined, the Children’s Lifetime Physical Activity (C-LPAM) is a child specific model that addresses the amount of physical activity necessary to produce health benefits associated with reduced morbidity and mortality. This model highlights the minimum activity recommendations and optimal functioning standards for children and is thus the backbone of all Tiger Athletic youth fitness programs.
With our qualified instruction, enthusiastic leadership, and adherence to safety issues, children can safely enhance their fundamental movement abilities and be better prepared for successful and enjoyable participation in recreational activities and sport.
Tiger Athletic is a private, appointment only strength & conditioning gym in the heart of Sandton. We offer tailor made, goal oriented fitness programs based on an individualised approach to health and fitness assessment, motivation and goal setting, coaching science and client education.
You can start your journey to a healthier family by booking an initial consultation below. This first step, is a vital screening mechanism, instrumental in appraising health status and developing comprehensive programs of exercise to safely and effectively meet your goals.
The average woman in her 30s who strength-trains two times a week for 30 to 40 minutes will burn an extra 100 calories a day within four months. In other words, the more muscle you build, the more calories your body burns.
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. Therefore, 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
Lifting Weights = More Muscle More Muscle = Increased Metabolism Increased Metabolism = Weightloss
One of the top benefits of strength and conditioning is that it will help protect you from preventable injuries by strengthening tendons and ligaments and eliminate any muscle imbalances, which are some of the main causes of injury.
A strength and conditioning program can help prevent osteoporosis, which is one of the most common ailments athletes and women suffer from later in life. Integrating regular weight bearing exercise and strengthening, will strengthen your bones, which will in turn result in a strong musculoskeletal system. Strong bones mean that you will be able to lift, move, and perform a wide range of recreational activities with ease and safety.
A strength and conditioning program will help train your muscles, allowing you to lift and hold your body upright in a much safer manner. You may appear taller and more confident, as opposed to hunched over and weak.
Endorphins are released during a strength and conditioning session, providing you with the opportunity to burn calories at a faster rate, while strengthening and toning your muscles at the same time. As you are burning calories and those endorphins are flowing, your mood is elevated and you can deal with stressful scenarios much easier.
Increased Fitness – Strength and conditioning works to make your body stronger, providing you with the skills you need to create a more effective workout overall. When your core is strong, you will be able to transfer energy to the rest of the muscles, resulting in more powerful muscle contractions and quicker repetitions.
Increased Metabolism – Strength and conditioning increases your metabolism, helping you lose weight and maintain a healthy lifestyle. By creating stronger muscles through strength and conditioning, you will burn more calories and keep the unwanted weight off.
Our studio is equipped with state-of-the-art american plate loaded strength machines, assault air bike and boxing/kickboxing equipment. Our programs are designed using the results of your assessment and health appraisal, coaching science and challenging circuits, to provide an extraordinary workout that is simple, efficient and effective in 45 minutes. All this in the heart of Sandton!
To lose weight, you need to burn more calories than you consume, which inevitably means one thing: portion control. But you’re not necessarily doomed to a growling stomach until you reach your goal. Here are a couple of easy ways to cut portions, trim calories, and lose fat without counting the minutes until your next meal.
Start with a glass of H2O – Drink a big glass of water before you eat, filling your belly with water will naturally make you less likely to overeat. Plus, some symptoms of dehydration may be what’s causing your rumbling belly, so sipping some water before you eat may eliminate your “hunger” altogether.
Wear form-fitting clothes – Wearing an outfit with a waistband or perhaps a jacket with buttons can serve as a tool to prompt you to slow down and assess how you feel during your meal. As your clothing begins to feel a little snugger, it may keep you from going back for seconds.
Veggie fillers – Bulking up your meals with veggies is one easy way to cut calories while filling you up fast. Spinach, for example, can be used as a sandwich-topper or can add fibre and nutrients to pasta and stir-fries. Other ideas to eat more veggies: swap in mushrooms for half the ground meat in most recipes, make oatmeal more filling with diced apples, and use a whole-wheat pita in place of bread so you can stuff it with more veggies.
The color of your plate may influence how much you eat, according to a 2012 Cornell University study. The researchers discovered that when a plate and the food on it had a low color-contrast, like pasta with Alfredo sauce on a white plate, people at a buffet served themselves 22% more than when there was a higher color-contrast, like pasta with red sauce on a white plate or pasta with Alfredo sauce on a red plate. The study conclusions suggest that if you want to eat less, select plates that have a color-contrast to the food you’re eating for dinner. Or if you want to eat more healthy foods, like a bigger salad, eat greens from a large green plate or bowl!
Make carbs the topper instead of the base – Rethink the way you use grains and starches. Take a breakfast parfait, for instance: instead of starting with a granola base, fill your cup with yogurt and then sprinkle just a tiny amount of granola on top for the crunch you crave. Making a stir-fry? Load up your plate with veggies and a serving of lean protein, then add a quarter cup of brown rice.
Dim the lights and listen to relaxing music to set the tone for a more leisurely meal. Taking your time while eating increases enjoyment and decreases portions. Chew slowly, put down your fork between bites, and sip water to make your meal last longer.
Work for your food – Munch on foods that require shelling, peeling, or individual unwrapping. Oranges, edamame, and pistachios in their shells are healthy options.
Don’t eat from the bag or box – When you sit down with a bag of chips, do you really know how many you’re eating? Researchers from Cornell University sought to answer this question in a study and found that people ate 50% more chips when they were given no visual cues as to how large a portion should be. So, if you buy a bag of pretzels or tin of nuts that contains 10 servings, divide the contents of the container into 10 smaller baggies ahead of time.
Before you dive into your entrée, have some soup. Though it may seem counterintuitive to add more to your meal, research shows that starting a meal with soup may help you reduce your overall calorie intake. In a 2007 study, people who ate soup before their lunch entrée reduced their total calorie intake by 20%. Your best bet: a broth-based soup, preferably with veggies to help you feel full from the natural fibre.
At Tiger Athletic, we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life.. We use an individualised approach to assessment and health appraisal, motivation, coaching science and education to design programs of exercise that are safe, simple, effective and fun!
Exercise is essential to maintaining weight and improving overall health, but with our busy schedules, it’s tough to fit in fitness. Sometimes coming to the gym feels like an impossible ask! To help you not skip out on weight loss and fitness goals altogether, here are a couple of easy ways to fit fitness into your everyday life.
Speed walk your errands – Instead of eating lunch work, lace up your sneakers and do your daily errands on foot during lunch break. Use your to-do list to map out a walking route, grab your wallet and iPod, and head outside for an hour of heart-pumping activity. Even if you need to drive to a mall first, cruise around on foot checking items off your list. Get your errands and workout out of the way!
Play in the park – Instead of meeting friends for Happy Hour after work on Friday or vegging on the couch over the weekend, head to the park for a couple of hours of play. Bring a Rugby ball for a bit of touch, a football for a little kick about or the kids and the dogs! Incorporate some activity into your social life—and avoid those couch potato calories!
Stand and flex – When waiting in line at the grocery store or bank (or anywhere), flex my abs/glutes for 10 seconds and repeat 10 times. It helps make the time pass, it’s a quick and easy way to work your core/glutes without anyone noticing.
Go the long way – Take the stairs instead of the elevator. Park further away from your building so you get a little extra walking. If you ride the bus to work, get off a stop before your office and walk the extra distance.
Email and call less – Instead of calling or emailing a co-worker, get up from your desk and walk over to chat with them. You will get a lot more accomplished in a quick in-person meeting, and burn a few calories walking to their desk. It might not seem like a lot of activity, but all those small steps can equal big gains when they’re done consistently!
Ditch the shopping cart – If you have a small shopping list, ditch the cart and use two reusable bags to carry groceries. Throw a bag over each shoulder and walk around the grocery store collecting items. Carrying two heavy bags is a great workout, and, at the same time, I get my grocery shopping done for the week.
Wake Up! Give Me 50! – Before you shower in the morning, do 50 crunches and push-ups. It takes only five minutes and it sets the tone for the day.
Add 15 minutes to Fido’s walk – Walk your dog before/after work. On the days when it’ll be tough to fit in a workout, add an extra 15 minutes and power walking or run those extra steps.
Weekend Warrior – Fit in a workout on the weekend, but not when your household tasks take over most of your free time. Instead of missing out on a workout, wash the car by hand rather than taking it to the car wash, mow the lawn.
At Tiger Athletic, we are passionate about helping you be the healthiest version of yourself, so you can lead a more fulfilling personal and professional life, in your home with your loved ones and in your profession maximising your earning ability from your passion. We use an individualise approach to assess, motivate, coach and educate our clients regards their wellness needs and goals.
Blasting calories doesn’t mean you must spend countless hours in the gym. Boxing is a super-fast, super easy workout, perfect for days you are feeling too overwhelmed to workout. A typical boxing workout involves a variety of elements that help you burn calories as you work toward losing weight. The aerobic nature of many of boxing’s exercises leads to a high calorie burn without a significant shock to your joints.
Boxing is really taking off around the globe. The idea of bulky arms, monster muscles and nose bleeds is wrong. Boxing is a brilliant way of sculpting and toning and that hulk-like muscle mass you’re worried about is just a figment of your imagination.
We are a modern, private, appointment only strength & conditioning gym in Sandton offering smart, tailored 50 minute workouts based on your health assessment and fitness goals using modern tools and sport science to achieve your goals safely and effectively.
Whether you’re pounding a punch bag or skipping your heart out, boxing training is something everyone should try at least once. On top of toning your muscles, boxing has a load more benefits that make it a brilliant all-round exercise choice for all fitness goals.
While we all exercise to look physically fit, the real benefit of exercise is to keep us healthier for longer. The main way of doing this is to keep that heart strong for as long as possible, boxing is a great workout for doing just that. A good boxing workout makes you breathe heavily and increases the rate at which your heart pumps blood around your body. Increased heart beat strengthens your heart’s muscles and lowers your chances of developing cardiovascular complications such as heart attacks and strokes.
Exercising effectively takes more than just jumping on a treadmill and hoping for the best. If you want to get the most out of your body then you need to work it the right way through a variety of different forms of exercise and keeping your heart rate at the right level. If it’s overall fitness you’re after, you need to get your head around both aerobic and anaerobic exercise present in boxing. Boxing is estimated to be 70-80% anaerobic and 20-30% aerobic. A boxing workout helps maintain the heart rate at 75%-85% regular heartbeat which is the recommended range if you are exercising. What does that mean? Well it all comes down to oxygen. Aerobic exercise is low energy exercise that can be done for extended periods of time – think yoga, swimming and running, because aerobic exercise is relatively gentle, your body is able maintain a reasonable amount of oxygen which is then carried to your muscles to use as fuel; giving them the energy they need to sustain the effort of whatever exercise it is you’re doing. This type of exercise is good for burning fat and improving cardiovascular health. Anaerobic exercise is any short, intense exercise like HIIT and uses up oxygen fast. This means lactic acid is produced and your body will not be able to sustain its energy levels for long. This type of exercise increases your endurance, muscle mass, metabolism and your ability to withstand fatigue. Being able to build up your body’s tolerance to anaerobic exercise means that you will increase the maximum amount of oxygen you use during exercise (your VO2) and have a higher threshold before lactic acid is produced – therefore making you fitter!
Boxing is such a high intensity workout that it burns through a LOT of calories. An hour of boxing burns around 350-500 calories depending on your weight and the intensity of the workout. An advanced female boxer on a high intensity boxing workout can burn more 500 calories an hour.
Boxing training sessions involve every muscle in the body, especially the core, shoulders, abs and obliques. A good boxing workout tones your legs, arms, chest, shoulders, back and helps you build a strong core – pretty much everything.
You get a massive endorphin release in the body from hitting a heavy bag or doing pad work with a partner, those chemicals give you a massive feeling of well-being. Boxing training will give you a huge sense of self confidence.
Tiger Athletic is a private, appointment only strength & conditioning gym in the heart of Sandton. We offer tailor made, goal oriented fitness programs based on an individualised approach to health and fitness assessment, motivation and goal setting, coaching science and client education.
Your personal trainer Aubrey, is a Coaching Science graduate and holds a 6th degree black belt in Karate with 25 years experience as a high performance athlete and coach. He designs safe and effective exercise programs and provides the guidance to help clients achieve their personal goals through one on one’ or small group training.
We use state-of-the-art plate loaded equipment and free weight circuits, high intensity interval cardio training, calisthenics and boxing to provide an extraordinary workout that is simple, efficient and effective in 45 minutes.
Our facilities include a private shower and change room, premium coffee and refreshments as well as audio and visual entertainment so you can pop in, workout and return to your everyday grind refreshed and refocused in under an hour.
Step 1 is the Lifestyle Consultation & Health Appraisal. A vital screening mechanism, instrumental in appraising health status and developing comprehensive programs of exercise to safely and effectively meet client objectives.
Step 2 is the Fitness Assessment Selection and Administration.Your current level of fitness and skills is assessed to provide a basis for developing goals and effective exercise programs as well as in identifying potential areas of injury and starting points regards intensity and volumes of exercise.
Step 3 is the Custom Goal & Program Development. Information from the physical assessment in conjunction with personal information gathered in the consultation and health appraisal is used to plan a time efficient, goal specific program, reasonable in length, frequency, intensity and complexity so that the client is more likely to continue adhering to the program while having fun!
Finally, Book Your Appointments. Tiger Athletic operates on an appointment only basis to ensure the highest possible quality in service delivery and personalised attention at all times.
Tiger Athletic is a private, appointment only strength & conditioning gym in the heart of Sandton. We offer tailor made, goal oriented fitness programs based on an individualised approach to health and fitness assessment, motivation and goal setting, coaching science and client education.
We use state-of-the-art plate loaded equipment and free weight circuits, high intensity interval cardio training, calisthenics and boxing to provide an extraordinary workout that is simple, efficient and effective in 50 minutes.
Our facilities include a private shower and change room, premium coffee and refreshments as well as audio and visual entertainment so you can pop in, workout and return to your everyday grind refreshed and refocused in under an hour.
Your personal trainer Aubrey, is a Coaching Science graduate and holds a 6th degree black belt in Karate with 25 years experience as a high performance athlete and coach. He designs safe and effective exercise programs and provides the guidance to help clients achieve their personal goals through one on one’ or small group training.
You can start your journey to a healthier self by booking an initial consultation below. This first step, is a vital screening mechanism, instrumental in appraising health status and developing comprehensive programs of exercise to safely and effectively meet your individual objectives.
Tiger Athletic Sandton personal training helps provide you with the strength, stability, power, mobility, endurance and flexibility that you need to thrive as you move through your life and sports.
Tiger Athletic Sandton is an upscale fitness facility that offers revolutionary, goal-specific strength & conditioning programs to train executives and discerning individuals.
We use state-of-the-art strength & conditioning equipment, methods and revolutionary circuits, providing an extraordinary workout that is simple, efficient and effective in 45 minutes. All this in the heart of Sandton!
There is a private shower/ change room facility, premium coffee, refreshments and bespoke media entertainment so you can pop in and workout and return to your everyday grind refreshed and refocused in under an hour!
Life is unpredictable and unstable. So why would you develop your training using stable and predictable routines and equipment? No matter your fitness goal or ability, treat variety and practical application as critical components of your training. You don’t live in a vacuum, so why would you train in one?
Tiger Athletic Sandton’s body specific programs challenge the entire body in every plane of motion with versatile, state-of-the art equipment to perform exercises that improve movement on the field or in life.
The program uses information about you garnered from a thorough physical and mental assessment, Powercore strength equipment and Assault Air Bikes as your primary training tools along with modern training aids like resistance harnesses, training hurdles, speed cones and weighted balls while you hop, skip, jump, squat, lunge, twist and laugh your way to your ideal body!
Training packages start from as little as R 250 per session!
Tiger Athletic Sandton introduces Tigerobics, a fun, modern, effective, time efficient, workout to burn fat and sculpt lean muscles.
Long ago, to survive as a warrior, sharp skills in combat, top physical conditioning and clarity of mind had to be maintained. To achieve this, warriors practiced daily; it was a part of their “job”.
Today we have other jobs and many demands on our time which take their toll on both our minds and bodies. Yet these same combat skills can be of great benefit to anyone seeking a non conventional, exciting way to invest in themselves to keep both physically and mentally fit!
Tigerobics fuses martial arts and coaching science. The result? A physical fitness program that is both challenging and fun!
Tiger Athletic Sandton uses state-of-the-art strength & conditioning equipment, Coaching Science and revolutionary circuits, providing an extraordinary workout that is simple, efficient and effective in 45 minutes. All this in the heart of Sandton!
There is a private shower/ change room facility, premium coffee, refreshments and bespoke media entertainment so you can pop in and workout and return to your everyday grind refreshed and refocused in under an hour!
Your personal trainer Aubrey, is a health/fitness professional that uses an individualized approach to assess, motivate, educate and train clients regarding their health and fitness needs. He designs safe and effective exercise programs and provides the guidance to help clients achieve their personal goals. A Black Belt and graduate in Coaching Science, he employs modern, effective methods to measure and nurture your development.
So when want an hour to invest in your personal well, being it to shed a few kilos and tone your body or to relaxing your mind in fresh and innovative way.
Book a personal class and start training like a professional athlete. It’s the only sure way to get real, lasting results quickly and safely!
Tiger Athletic Fitness & Conditioning is a fitness company that uses an individualised approach to motivate, assess and train clients regards their fitness & health needs via a personal trainer, using state-of-the-art strength & conditioning equipment, methods and revolutionary circuits. Providing an extraordinary workout that is simple, efficient and effective in 45 minutes. All this in the heart of Sandton!
Your personal trainer is a coaching science graduate and karate black belt. He is a health and fitness professional who custom designs safe and effective exercise programs and provides the guidance to help clients achieve their personal goals.
Our programs are designed to help clients get into optimum physical condition to enhance peak mental performance through our ‘strong body, strong mind’ philosophy and simple four (4) step method.
Step 1: Lifestyle Consultation & Health Appraisal – Your personal trainer begins by gathering information regarding a client’s personal health, lifestyle and exercise readiness. This consultation process is used in appraising health status and developing comprehensive programs of exercise to safely and effectively meet individual objectives. Vital is to screen participants for risk factors and symptoms of chronic cardiovascular, pulmonary, metabolic and orthopaedic diseases to optimise safety during exercise testing and participation.
Step 2: Fitness Assessment Selection and Administration– next your personal trainer assesses your current level of fitness and skills before developing a custom program for you. The purpose is to provide a basis for developing goals and effective exercise programs. The information collected assists the trainer in identifying potential areas of injury and reasonable starting points regards intensity and volumes of exercise based on those goals and fitness outcomes. Your individualized program that incorporates your personality and goals is what we regard as the “personal” in personal training.
Step 3: Custom Goal & Program Development – Your personal trainer uses information from the physical assessment in conjunction with personal information gathered in the consultation and health appraisal to plan a time efficient, specific program that will help the client to achieve his/her goals. Understanding a client’s personal characteristics and current lifestyle factors helps the personal trainer to plan sessions that are reasonable in length, frequency, intensity and complexity so that the client is more likely to continue adhering to the program while having fun!
Step 4 – Book Your Appointments – Tiger Athletic is a personal trainer led facility & all sessions are by appointment only to ensure you reach your goals as efficiently & safely as possible.
Personal Trainer Packages Include:
Anthropometry – Six Monthly Body Fat Analysis, Monthly Girth Measurements.
Lifestyle Analysis & Lifestyle Advice.
Nutritional Analysis & Advice.
SMART Goal Setting.
Body-Specific Strength & Conditioning Program.
Certified Personal Trainer Led Workouts.
Strength & Conditioning 10 Session Block.
Full Body Assisted Stretch After Every Session.
Packages Start At R2500 per Month (10 Sessions at R250 each).
So I’ll ask you again…how much is your personal trainer?
Tiger Athletic 