Both are extremely beneficial, both will get you awesome results.  So which is best for you…

It all depends on your goals, motivation and budget.

Let’s look at Personal Training and Group Fitness and the benefits of each.

Personal Training

With Personal Training our Personal Trainers will come to you at a time and a place that is most convenient for you, maybe your house or office or a local park.

The Personal Training sessions are also tailored specifically to your goals, therefore you are likely to achieve them a lot faster.

You have all the personal attention and time you would like to ask any questions you have, and so learn very fast all the specific areas about health and fitness you are most interested in.

Personal Training is more expensive, but it can be more convenient, it is all about you, and you can learn how to reach, and achieve, your personal goals much faster with your own PT.   You’re also much less likely to miss a session if you are paying more for it!

With Personal Training you are held even more accountable to your goals, and our trainers spend a lot of time working with you both inside and outside of the sessions, making sure you develop all the habits needed to achieve success the fastest.

Often if people haven’t done any fitness for a while they feel more comfortable starting off in a Personal Training environment before transitioning into a group setting.

If you are interested in learning martial arts or boxing these can be a bit more technical to learn too so you will pick up the techniques a lot faster having your own personal trainer.  It really helps having someone explain the techniques on your wavelength, and then having an expert 100% focused on you to make sure you not only understand them correctly but are not developing any bad habits!

Tiger Health Personal Trainers offer mobile Personal Training services throughout the Pittwater area.  Our Personal Trainers will come to you in Avalon, Bilgola, Newport, Whale Beach, Palm Beach, Mona Vale and Bayview.  For more info please call 0410 159 665.

Group Fitness

Some people prefer to exercise in a group setting.  They like the competitiveness, the social scene, the group’s energy and vibe.  It can be a lot of fun working out with friends, meeting others with similar goals to yours.

We work with a variety of clients in our group fitness classes and we always make sure that you have challenging progressions that you can do based on your current ability.  Our Fitness Trainers are very knowledgeable and can make any exercise easier or harder to suit your level.  Just like the Personal Training we focus a lot of safety, correct technique and making sure you are progressing.

Our Group Fitness classes are currently all based in Avalon.

So what is best for you?

I hope this post has giving you a better understanding of the differences between Personal Training and Group Fitness.   Both have their own individual benefits, both will get you results faster than if you went at it alone.  Many of our clients too actually opt to do a combination of both Personal Training and Group Fitness classes.  The choice is totally yours!

If you would like to speak to one of our team to discuss your individual goals and find out more info on Personal Training or our Avalon Group Fitness Classes we would love to talk to you.  Please call us on 0410 159 665.

Whether you are a PT or a Group Fitness Client we look forward to welcoming you into the Tiger Health family.  We have a great community of like-minded people all with the goal of achieving optimum health and fitness.

We have a lot of fun, upcoming social events and transformation challenges planned and everyone is always welcome to participate.  If you work with us you will not only reach your fitness goals quickly and surely but you will make a lot of great friends in our fitness community along the way!

Look forward to training with you soon!

One of the speakers, Dr Paul Cribbs, did a great presentation on nutrition and metabolism.

Now nutrition is one thing that will make or break your fitness results.   You can’t out train a bad diet!  Well, Paul gave away his top secret to nutrition success which I particularly liked and resonated with…

His top nutrition secret was…

 “Making sure the right foods are available at the right times.”

If you are hungry you will eat what is close to your proximity.   Doesn’t matter how good your intentions are when hunger takes over, you will eat what is nearest to you.

This is true for anyone.  Even me.  If I come home, I’m tired, I’m hungry, it’s late, and if I haven’t planned my meals, or my girlfriend hasn’t taken the initiative and rustled up something healthy, I will go searching through the cupboards and eat what I can find, often compromising on my incredibly healthy ‘most of the time’ diet to feed my cravings until I can get to the shop.  I will settle for what is nearest me, even though it might not be the best food source for my body.

So… make sure that the right foods are available at the right times!  If you have trained with us at Tiger Health yet, or with any other fitness professionals out there, in order to achieve the best results with from your training we recommend you eat 6 meals a day.  That is 42 meals a week!   It’s a lot!  And if you don’t plan for them, you will eat whatever is around, or nothing!  Both will hold you back from the great results, faster fat loss, increased energy and faster recovery from your workouts you could be achieving with a little bit of knowledge and pre-planning.

Three ways you can overcome this problem then…

• A Kitchen Makeover.  If you eat what is around you, then it makes sense to throw away all the stuff that will hold you back, and stock up on healthier alternatives, lean proteins, complex carbs, healthier fats and snacks etc.

• If you live with others, kids, a spouse etc. then don’t delude yourself into thinking that if you buy them unhealthier stuff that you won’t eat it.  There is a chance you will.  Solution:  Don’t buy junk food for anyone else in your house.  They will eat also whatever is in their close proximity!  If it is healthier food, then good they’ll eat it if that is all that is around!

• Lastly.  Plan your meals.  What will your three main meals be, will you be able to use some of them as snacks or what other healthy alternatives could you eat for your snacks?  Will these have some protein in them?

Now I don’t personally buy cookies or chocolate (very often) because I know it is bad for me, and also that if it’s in the fridge I’ll eat it!  However…  my girlfriend is partial to a bit of impulse buying, and what happens when I see it sitting in the fridge?  Yep, you’re right, I can’t help myself!  (Unless I have a competition I am training up for and a very strong goal that holds my focus).

Whilst eating that cookie always ‘seems’ like a good idea at the time, I always feel bad for it afterwards and beat myself up.  Solution, I ask my girlfriend not to buy me anything like that because it goes against what I am trying to achieve, a ‘Tiger Health Diet’.  Instead I ask her to stock up on healthy natural, unprocessed, back to basics things, or I do the shopping.

Whenever I eat a more natural diet like this I feel amazing, my skin looks great and I have heaps of energy.

Morale of the Story… Surround yourself with the right foods at the right times.

“Whatever the mind can conceive and believe, it can achieve.”
–W. Clement Stone

In order to achieve any goal you have, fitness or other, the only way you will ever achieve it is if you create the right environment around you.

I came across the excellent model I am about to share with you on my Personal Development path, and it gave me a lot of clarity about my goals for 2012 and what it will require to achieve them.  Use the model and the Take Action Challenge at the end to get clear about your goals.

Designing your environment

If you’ve ever gone from working in a cluttered and disorganized office, to experiencing the calm and peace of clearing out the clutter, you’ve experienced an environmental design change.

Or maybe you’ve tried to get some work done in a stuffy public place where there was an argument going on nearby, and you moved outside to enjoy fresh air, peace and quiet, away from the exchange of harsh words. You’ve experienced another environmental design change.

If you can relate to the examples above, then you know the power that your environments have over you, and how important it is that you design these environments so they support you. We become our environments.

Environmental design is essential, because the environment always wins!  If you want to win the game of life, then you must design winning environments – environments that support and inspire you.

An environment that is full of obstacles or is missing essential support will make it impossible to succeed in your efforts.  This is true for any goal you are shooting for, fitness or otherwise.  Well-designed environments are the key to our success in anything we want to achieve.

 The wonderful model below was created by the late Thomas Leonard, the founder of coaching.  It’s called “The Nine Environments of You.”  When you put into practice what I am about to share, this powerful model will change your life.

The 9 Environments of YOU

Most of us think about our environment as something physical. That is only part of it. Here are the nine environments identified by Thomas Leonard:

1. Memetic Environment – Ideas
2. Financial Environment – Money, Wealth and Budget
3. Relationship Environment – Close friends, family and close colleagues
4. Network Environment – Professional Connections, Greater Community, Social Networks
5. Physical Environment – Places and Things
6. Body Environment – Your Energy, Appearance and Clothing
7. Self Environment – Strengths, Talents and Character
8. Spiritual Environment – Deep Connections and Sacred Spaces
9. Nature Environment – The Great Outdoors

Let’s take a closer look…

1. The Memetic Environment

The world is full of ideas and beliefs. What you focus on expands. The question is, which ideas and beliefs does your mind focus on? How does this impact your ability to play your best game in the game of life?

How we play games is how we do life.

Notice that the Memetic environment touches the other eight environments in the model above. That’s because everything gets filtered through your mind. The words you use form the thoughts in your mind. Those thoughts produce feelings, which affect the decisions you make, which affect the actions you take, which affect the habits you create, which create the character you develop, which produces your destiny. If you want to change anything in any of your environments, it begins with the thoughts that you think and the language you use with yourself and others.

2. The Financial Environment

Nearly anything you do will be affected by your financial situation. How healthy is your financial life? If you don’t know, it may be time to take your head out of the sand and find out how you’re really doing. It is important that you have a realistic picture of your current financial health. Far too many people have lived on easy-to-get credit and have dug a deep hole because they were not paying attention.

Understand where you are now and visualize the future that you desire.  What skills are required to move you in the direction of financial freedom?

3. The Relationship Environment

If you want to know someone really well, simply get to know their five closest relationships. Everyone in a person’s life acts as a mirror to some part of themselves. We become like the people we spend the most time with.

Do the people closest to you reflect who you want to be? If not, it’s time to make some changes in your relationship environment.

4. The Network Environment

As your goals change, your network environment must evolve and grow. How can you team up with others to create a supportive and thriving network? Are you networked with people who pull you up or who push you down? If you are the role model that everyone looks up to in your network, it’s time to upgrade your network – get out of your comfort zone – and spend some time with people you aspire to be like.

In sports, we are taught to challenge the best players we can find because in doing so, our skill set will improve. In other words, hang out with those who are doing what you want to do, and soon you’ll be doing it, too.  If you want to get fit, surround yourself with people that have the same goal!

5. The Physical Environment

Does your physical space inspire you? Create space that nurtures you on every level and provides warmth and relaxation, safety and security, and most of all, a place that expresses your true personality and flair.  Create physical space that stimulates spiritual energy and makes you feel at home.  If the gym scene feels dull to you try exercising outdoors in the fresh air and surrounded by nature.

6. The Body Environment

You may not have previously thought of the body as an environment, but it is. You are NOT your body; your body is something you have, and it can be designed. The Body environment includes clothing, hair and energy. Is your body a source of inspiration to you? Is it strong, flexible and healthy?

A positive body image is one of the most important aspects of happiness and well-being, yet it is an area which often seems to be a challenge for many. Creating strength, energy and well-being through daily practices is an essential part of winning at the game of life.

7. The Self Environment

The Self is another element of the environment that is not often considered. Each of us is given unique strengths, talents, abilities and character.

Are you fully expressing your authentic Self as you were created to?

8. The Spiritual Environment

Are you getting your energy from negative points of power such as apathy, grief, fear, lust, control, overwhelm, clutter, addictions, manipulation, and anger, OR from positive points of power such as love, truth, courageousness, beauty, gratitude and peace?

As with all design choices, you can choose to get energy from the highest of sources, which ultimately come from living in a way that honors the soul.

9. The Nature Environment

Our spirits are so lifted by flowers, a beautiful rainbow, a breathtaking night sky, or a walk in a lush forest. We are drawn to beautiful views and to the sound of a waterfall, spring rain, or crashing waves on a beach. Our deep and compelling desire for a connection with nature has the potential to be a constant source of inspiration.

No matter what games we are playing in life, connection to nature can restore our natural sense of wonder.  Aim to get outdoors everyday and go for a walk/swim/run/meditate whatever feels right for you.

Success can be achieved and sustained only when all nine environments are working together to support you. Change your environments and you’ll change your life … and changing only one or two of them doesn’t work!

To assist you in getting started, I’ve provided a Take Action Challenge.  Click the link to get going!

1.  Decide Now.  Don’t wait until New Year to make your resolutions.  Set yourself some health and fitness goals today.  Look at them every day throughout the holidays and follow the tips below and you’ll keep yourself on track.

Most people go a bit crazy through the holidays with the ‘excuse’ that… “It’s new year soon, I’ll start then.”  Reaching the new year is a great milestone and place to review and set new goals, but don’t make it twice as hard for yourself as need be!

2.  Up The Training in the next couple of days, and make sure you include some resistance/strength training.   The more muscle you have in your body, the higher your metabolism will be.  That means you’ll burn more fat even when you are resting.

3.  Keep Busting Those Moves Between Christmas and New Year!  This is the worst time of the year you could go cold turkey on your training!

Sure you might want to go a bit lighter, have a few lie ins etc but do something,
anything, get moving and you’ll feel 10 times better and keep your metabolism moving.

We are running 3 x 9:30am workouts between Christmas and New Year, so come join the fun and feel great these holidays! Call me on 0410159665 to book in.

4.  The Christmas Day Walk.  In my family it’s a tradition that we all go for a walk together on Christmas Day.  This is great to help all that good food go down and is a great family bonding experience.

5.  The Gift of Health.  If people ask you what you want for Christmas tell them something health related.  Set a good example and ask for a book or Health & Fitness Magazine, some fitness equipment, or a gift voucher for Tiger Health

Click here to visit our NEW Fitness Store for some gift ideas.

6.  The Best Time Of Year to Eat!  Christmas Dinner can be a pretty healthy meal cooked properly.  There is usually a lot of it though, so don’t feel like you have to eat everything on your plate that instant.  There will be leftovers!  Lots of them!   You also don’t have to get seconds just to please the cook, just tell them it was delicious!

Benefit from the fact you can have regular protein snacks for the next few days, turkey wraps here I come!

7.  Don’t miss a meal!*  Even if you have a huge meal for lunch, try and eat a small meal for dinner, even if it is just a salad with a small protein serve with it.  This will make your metabolism work faster, you want it to work fast!

8.  Don’t be the last one at the Christmas Party!  This is a great time of year to socialise, you should if the opportunities are presented, but every time you are awake past midnight it takes a toll on your health.  Combine that will alcohol and nibbles it’s not too pretty!

Go out, have fun, but try not to stay out all night!
They’ll be plenty more good times if you look after your health

Have a brilliant Christmas, enjoy it, treat yourself, but aim to find a balance between the extra calories, late nights and exercise.  It’s not that hard, you just need to to decide you will have fun but commit to making a bit of extra effort!

In the olden days many thai warriors covered their bodies with magical bamboo tattoos, called Sak Yant, to bring them good luck, protect them in battle and give them extra strength, courage and power.  The tiger was and still is one of the most commonly used magical tattoos worn by Muay Thai fighters.

People believe that these tattoos give the wearers special magical powers and the strengths, advantages and characteristics that animals portrayed possess.  Obviously it is good to have the power of a tiger on your side if and when you do go into battle.

There are several buddhist and hindu gods that are told to have ridden into battle on the back a tiger.

Whilst I myself do not have a tiger tattoo the tiger is an animal I feel very spiritually drawn too.  Before a fight I would often mediate on the power of a tiger, imagine that I had the spirit of a tiger with me, within me.  Some of my fights I would visualise that I was possessed the ferociousness of a tiger, others that I had the presence of a tiger next to me, by my side as I stepped into that ring.  You probably know how much safer you feel when you have walked down the road with a big fearless dog by your side. Well imagine having a tiger there backing you up!

It doesn’t matter if it was actually there or not, in my mind it was,and it helped me to feel strong, confident and powerful.  It helped me focus on winning at all costs, made me fearless.

I gave my Muay Thai school the name Tiger Health Muay Thai to inspire my fighters to develop the power, spirit and health of a tiger.  Whilst being ferocious, powerful and explosive, tigers are also majestic, graceful and beautiful, just like a good ‘nak muay’ (muay thai boxer) should be.  They are the king of the jungle.  An image of pure power, health and beauty.

Real life tigers do still roam the jungles of Thailand, although obviously in far, far, fewer numbers.  The legend lives on, provided that enough people take serious action to save them.  In starting Tiger Health it is my intention to bring awareness to these amazing animals, to give them a fighting chance.

Dinosaurs were once ferocious beasts that roamed the earth, but ‘to fight like a dinosaur’ doesn’t have the same effect as ‘to fight like a tiger’.  I pray that the tiger continues to be a ‘living’ legend, and that it never becomes ‘like a dinosaur.’

Success is often the result of…

“Taking positive action towards a goal, consistently, for a period of time.”

Every goal I’ve ever achieved has been from me taking lots of small steps consistently towards that goal.  You can’t reach the big goals overnight, but if you keep at them, consistently, you will get there.

Every great journey begins with a single step, but it will likely consist of a lot of those little steps.
The small changes all add up to make the big changes.

5 Steps you can take today to reach your goals…

4.) Find like-minded people/groups.  Groups of people who are trying to achieve similar goals to you or have already achieved those goals!  I regularly attend several mastermind groups of personal trainers, business builders, and personal development seminars.  I also go to Thailand at least once a year to keep my boxing skills and knowledge fresh, as well as frequently visiting local martial arts and fitness gyms all over Sydney to learn from and mix with like-minded people.  All my group fitness clients have a support group of people with the same goals they have every time they come to training.

5.) Spend time observing people at the top of your/their game in action.  What do they do, how do they act, who are they?  Learn from them!  Figure out what habits they have that they do consistently that have led them to their success.
If you are into martial arts and want to see some Muay Thai fighters at the top of their game come join us to watch the Muay Thai fights this Friday 2nd December in North Sydney.  Click here for more info, and let me know if you ‘can’ make it.

If you want to jump start your Fitness check out info on our Personal Training or Group Fitness services.

Once you’ve decided what you want, your success depends a lot on following the steps above, learning from those that have come before you and taking positive consistent action toward your goals.  Good luck!

But Fear Not!  Because These Holidays you can Lose Fat & Look & Feel Your Very Best!  All you have to do is Start Now!

We have created a Fun Halloween Themed Workout for you kick off a healthy and fit holiday season!  And we’re even going to dress up for it, after all we like to make our fitness classes fun!

So if you live in the Norther Beaches head down to Avalon Recreation Centre this Halloween and you ‘ll learn several killer fat loss moves using just a pumpkin and your bodyweight.  We’ll perform these in a super circuit format that’ll target every major muscle group in your body, fire up your metabolism and burn fat.  Not only that but it’ll be a lot of fun, the real reason we exercise, to enjoy ourselves.

So Face Your Fears this Halloween, Take Control of Your Health before it’s too late!  And come have a fun workout unlike anything you have ever experienced.

Come join us for our Freaky Fat Loss Halloween Workout and we will show you just how fun exercising can be!!

For:    All Ages & All Fitness Levels

AVALON RECREATION CENTRE  31^st October

9:30am-10:30am    &    6:30pm- 7:30pm

What to Bring

-          Towel

-          A Pumpkin!   

-          $20 per person  (All profits going to Tiger Conservation!)

            Bring a friend and its only $15 each.

Call 0410 159 665 now for more info and to register your spot.  Friends and families welcome!

]]> http://www.tigerhealth.com.au/northern-beaches-freaky-fat-loss-halloween-pumpkin-workout/feed/ 0 http://www.tigerhealth.com.au/local-walks-in-the-northern-beaches/ http://www.tigerhealth.com.au/local-walks-in-the-northern-beaches/#comments Thu, 20 Oct 2011 01:47:08 +0000 Justin Hart http://www.tigerhealth.com.au/?p=1176 Establishing a baseline daily activity level is a crucial part of any health and fitness program, especially when it comes to fat loss.

Whatever age or fitness level you are at you will benefit massively from completing 30 minutes of walking everyday.  In fact it should be of high priority in your day if you wish to live a balanced, bright, happy, healthy, stress free life, which I hope you do!

Living in the Northern Beaches we all agree that we are blessed by the natural beauty that surrounds us.  It astonishes me how unaware though most people are of just how many amazing walks are in and around Avalon.

Below are my top 10 local walks in and around Avalon.  Make sure you tick them off one by one!

1.)    Bilgola Beach to Newport Beach Headland Walk.  This is one of my favourite walks/runs.  In fact I was just walking there when I had the inspiration to write this post!  Start at Bilgola Surf club and go up the stairs to the right.  Takes 30 minutes to walk to Newport and back.

2.)    Bangalley Head, Avalon.  Some of the best views of Avalon, well worth the walk up the headland.  Make sure you go all the way to the top and around the corner to check out the view on the other side, the other end pops out on Whale Beach road but I usually turn around and come back the same way it is so beautiful and off the road.

3.)    Amphora Reserve, Avalon-  A very tranquil little pocket of forest, some great views of Avalon and the bird song is amazing there in the evenings.

4.)    Palm Beach Lighthouse-  Great walk/run.  When you get to the top do a bit of bush bashing for some even more cool views.  There are even some caves nearby that the very adventurous may one day discover!

5.)    Palm Beach RSL to The Bible Garden-  Go up the steps opposite the Palm Beach RSL.  It is a steep start but well worth the climb for the views.  If you do a bit of bush-bashing at the top there are some stunning viewing platforms.  Also try and make your way to ‘The Bible Garden’ one of Palm Beach’s little know secrets.  The Bible Garden has some spectacular views of Palm Beach.  A great place to unwind, relax, soak in the view and yes there is even a bible there you can read!

6.)    Careel Bay Soccer Fields to Palm Beach Ferry-  Take your dog with you on this one as there is a great dog park in between.  Lots of open green fields, a small mangrove and then alongside Pittwater.  We came here once and there were hundreds of thousands of crabs everywhere!

7.)    Whale Beach Rock Scramble-  If you are feeling adventurous, and have good balance and agility try doing the rock scramble from Whale Beach to Palm Beach.  It is a great walk, some really cool rock formations, feels like you are in another world.

8.)    Mona Vale Beach Coastal Walk-  This is a very cool walk, a nice  little break from everyday stress.  More lizards and currawongs than any other place on the Northern Beaches!

9.)    Bungan Beach-  Between Newport and Mona Vale this secluded little beach is quite a gem.  I was blown away the first time I went to Bungan Beach.  It has such a tropical feel it is like you are on holiday, and the steep hill to get to it puts off the average person so often you can have the whole beach to yourself.  Seen dophins here twice!

10.) Ku Ring Gai Chase National Park-  A short 20 minute drive from Avalon and you are in the heart of the Ku-Ring-Gai Chase National Park.  There are literally hundreds of breathtaking walks around and it really feels like you have ‘gotten away from it all.’  We pick a different track every time and rarely you will see another person out there.   Stunning views and loads of wildlife.  Book it in for next weekend.  We’ve seen echidnas, kangaroos and wallaby’s here to name a few things!

So there you have it.  Several walks to get you energised, inspired, and feeling great.

I’d love to hear your experiences with them if you take on the challenge.  Also about any other local walks you enjoy doing.  Please feel free to share your experiences below

Avalon Ladies Muay Thai Boxing Classes

After many, many (many!) requests to set up a ‘ladies only’ boxing class, I am now very pleased to announce that Tiger Health’s ‘Ladies Only’ Muay Thai Boxing Classes are now fully up and running!  Well.. up and kicking is probably a better way to describe them!  And I’m thinking why didn’t we start this sooner!?!

Whilst in the past we have had several northern beaches ladies come and join our boxing classes, I think they always felt a bit outnumbered by the guys so didn’t always stick with it.

Well.. now they are back.. and with a vengeance!  And loving being able to train and exercise with several other health conscientious ladies, and take up an interesting  new hobby and workout that has not previously been very accessible to woman.

Muay Thai Boxing continues to become increasingly popular and respected in the fitness and martial arts industries, and for good reasons too!

Training in Muay Thai Boxing is an outstandingly effective workout system for reducing body fat and developing a shapely, well toned and younger looking body – not to mention keeping fit and feeling energised!

There is little doubt of Muay Thai being an excellent and highly enjoyable way to improve aerobic and anaerobic fitness.  The training works out all of your muscle groups and helps you to create an attractive body shape and muscle tone.

Have you ever seen a boxer who doesn’t have an attractive, toned, athletic looking body?  Exactly!

Whilst you are getting all the cardiovascular and muscle toning benefits, you will also learn techniques that will build your self-confidence and improve your ability to avoid – and deal with – physical confrontations.   Whilst situations like this are something we hope will never happen to us, times have changed.  It is important to feel confident in oneself and to project that.

For more information on our Ladies Only Muay Thai Classes please click here.  Places are limited, so if you or another person you know is interested in learning this incredible fitness and self defence system make sure to get in touch with us soon!

Prep:  10 mins

Ingredients

• 250g frozen mixed berries, thawed
• 250g watermelon chunks
• 10ml lemon juice

Method

1. Blend or process all ingredients until smooth.
2. Pour into lamington pan, cover with foil and freeze until almost set.
3. Return mixture to processor, process until smooth.  Repeat, freezing and processing once more.
4. Cover and freeze for several hours or until set.

Nutrients Per Serve:  266kJ (64cals), 2.5g Protein, 0.4g Fat, 10.4g Carbs, 10.3g Sugars, 3.6g Fibre, 10mg Sodium

Source: Tiger Health Nutrition Complete