Practical Tools for Weight Management

Healthy Weight At Work Assessment Tools Weight Loss Motivation Questionnaire http://www.hpb.gov.sg/data/hpb.home/files/whp/health_fac/newsevents/HR_Toolkit_Motivation_Qn.pdf Physical Activity Readiness Questionnaire (Canadian Society for Exercise Physiology) http://uwfitness.uwaterloo.ca/PDF/par-q.pdf Assessment Tools from the American College of Sports Medicine (online) http://www.myexerciseplan.com/assessment/... Read more...

Exercise – The What, Why, When and How

So you’re ready to start working out? Here’s the basics you’d need to know before you start out. When during the day should I work out? Outdoors Workouts- preferably in the day. Oxygen level are lower in the early morning before sun rises and late at night as considerable amount of plants and trees respiration has taken place. Working out at this lower oxygen level can sometimes... Read more...

Strategies on gaining confidence and self esteem.

I feel a need to share some strategies on gaining confidence and self esteem. Cause in the past, i shared a similar feeling of ‘failure’. How do people deal with negative people who put others down regarding weight? The experience of say a female”friend” who unfairly puts you down or the man who tells you that you are over weight. The comments will come from people who are hurt themselves... Read more...

Strategies for Weight Loss

Here’s some quick tips on how to lose weight by Hubert, a Fitness Bootcamp trainer from Team Fitness Guru. 1. To lose 10 Kg of body fat in 3 months,  you need to eat 100 -200 calories less per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger, this you make you want to eat more. 2. Don’t skip breakfast. Eat within two hours of waking. 3.... Read more...

Can I have some water please?

Can I have some water please? That’s what your body asks from you everyday. Water is an essential nutrient because of it’s a vital role in the normal functioning of the body. Water contributes approximately 60% of the total body weight and is essential in creating the environment in which all metabolic occur. Water is necessary to regulate temperature and transport substances throughout the body. Recommended... Read more...

Benefits of Kettlebell workouts

Kettlebell workouts are great for a total body workout which improves fitness – cardio, edurance, strength, fitness and function. It’s also a great way to reduce body fat and increase lean muscle mass. . If you do not have a kettlebell in your gym, you can also use a dumbell (moderate weight please) and improvise. You can also use a weighted bag Check out the video below We’ve... Read more...

Strategies to keep you going and a step closer to achieving your GOALS

Here are some tips from me to keep you going and for a step closer to achieve the RESULTS you want. I even apply this concept for myself. 1)  Make exercise a social thing Grab some friends (Especially from your workplace!Heard of lunchtime workout?)with the same exercise interests. Having people to work out with is a sure bet for motivation. You’ll keep each other going and will be less likely... Read more...

Sink or Swim? It’s all about Discipline.

SINK OR SWIM? – IT’S ALL ABOUT DISCIPLINE My Basic rules while working out: Intensity, Modality, Consistency, Quality & Pacing. INTENSITY- HIGHER & STRONGER During physical training, your body has three possible sources of energy: glucose/glycogen (blood sugar and sugar stored in the muscles), fats, and protein (Sugar first, protein last). The harder your workout, more energy will be burned.... Read more...

Inviting All Personal Trainers and Clients with Personal Trainers – Personal Fitness Training Facility at TeamFitnessGuru @ Ulu Pandan

Personal and Group Fitness Training Studio @ Ulu Pandan PROMOTION Open to personal trainers and clients with personal trainers. Only $48 per month for Client Only $48 per month for Personal Trainer Joining fee of $50 is waived during promotion period, so no joining fees for now. Rates are based on promotion and may increase in the future. To secure the low price of $48, sign up for the 3 month or... Read more...

Lose To Win Challenge – National Healthy Lifestyle Campaign 2009

Team Fitness Guru’s Fitness Bootcamp (Open to public) Get Fit! Fitness Bootcamp Ground Zero Fitness Bootcamp For those who are interested to join our current fitness bootcamp workouts (Not the Lose To Win Challenge), please visit www.FitnessBootcamp.sg for more info. Lose To Win Challenge – National Healthy Lifestyle Campaign 2009 (Open to workplaces) Team Fitness Guru has been awarded... Read more...

Fitness Personal Trainer Certification – which one?

I have one of the best professions in the world – I help others change and improve their lives as a fitness personal trainer, teacher, lecturer and consultant here in Singapore. If you love fitness and want to pursue a job like this – you’d want to first get yourself certified by a reputable academic institution – one that provides you with the education that covers all aspect... Read more...

Prevent & get rid of side stitches

Side stitches are a pain, no pun intended. Side stitches, which is also known as exercise related transient abdominal pain (ETAP) is caused by stretching the ligaments which extend from the diaphragm to the internal organs, expecially the liver. The movement of running while you breathe in and out cause the ligaments to stretch. Check out the recommendations from Les Whitley (personal trainer) and... Read more...

How to gain weight at the right places

While most of those who attend our fitness bootcamp want to lose weight (fat), there are those who want to gain weight. Here’s Corey Ritter (Personal Trainer from Atlanta, USA) explaining some basic but powerful principles that you can start employing in your daily lives in order to gain weight. Copy and paste this into your notebook – these are the things you need to do to increase body... Read more...

Maximise the benefits from your workouts

Workout effeciently when you’re at the gym. Personal trainer Ron Jett shows how to execute compound exercises that will work a lot of your muscles at the same time effectively. Sidetrack: Here in Singapore, a lot of trainers are very professional when they’re training their clients – always checking for your proper form when you’re doing your workouts. There are also many trainers... Read more...

Short workouts for those who are busy

Here’s some ideas how you can workout when you don’t have much time. It’ll bring up your heart rate and and keep your metabolism raised for a few hours – which means you’ll be burning fat at a faster rate after your quick workout.  Check out these quick exercises. 10 minute brisk walk 15 minutes stairs clinb and jumping jacks 20 minutes push ups and stretch 10 minutes... Read more...

Change. Get Fitter and Leaner.

Singapore Personal Trainers Friends, My personal training team and I have been featured in many Authoritative Media Channels for our successful fitness programs, helping other achive their Fitness goals safely and effectively. As a result, we have many coming to us wanting to engage our services. This website is for you (yes whether you’re a trainer or someone who wants to lose weight and get... Read more...

Cheap ways to spend your dollar for fitness

Get a personal trainer to train you and your group of friends – you get to share the cost of getting someone well qualified to ensure you’re working out correctly. About trainers, cheaper does not mean better. You get monkeys if you pay peanuts – better to get a professional, and share the cost. You do not need to go to a gym to lose weight – you can easily go to a park and do bodyweight exercises... Read more...

Fitness Principles you MUST always know.

Breathing – Remember to EXhale when you EXert (positive phase) and  Inhale on the negative phase. Range of motion (ROM)– Ensure that you complete full ROM to fully lengthen your muscles. Progression – Start slow , but move forwards – increase the number of repetitions & intensity accordingly as you get fitter. Read more… Sharm (Hisham Musa) is a fitness consultant in Singapore... Read more...

Bootcamp your way to Fitness

Originally written for Women’s Weekly Magazine, December 2009. Bootcamp Your Way to Fitness. Written by Sharm. Q1. How long have you been running bootcamp classes? I’ve been running bootcamps since 1998. Back then, they were simply called ‘Outdoor Group Fitness Training’.  Essentially the workouts are similar – I employ both resistance, aerobic and anaerobic exercises in my workout... Read more...

Raising your metabolism is one of the smartest way to burn fat.

Summary: To burn fat, raising your metabolism the way to go. You’ll be burning more calories doing your everyday activities. Learn how you can increase your metabolism and lose weight the smart way. Raising your metabolism is one of the smartest way to burn fat. Raising your metabolism is one of the smartest way to burn fat. A higher metabolism ensures that you’ll be burning more calories... Read more...

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