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/

DigiTools available in HPB Online

BMI calculator
http://www.knowyourbmi.sg/knowyourbmi.aspx

My Health Journal
http://www.hpb.gov.sg/healthtools/item.aspx?id=3450

Exercise Videos: funFITT, Tone & Stretch

http://media.hpb.gov.sg/HOP3/Videos/funFITT/funfitt_4min.wmv

http://www.hpb.gov.sg/digitools/channelvitem.aspx?id=4306

Mobile Diet Tracker
http://hpb.techstudio.mobi/diettracker/index.jsp

Food Intake Assessment
http://www.hpb.gov.sg/hpb/ere/ere070301.asp

Cooking Whole-grains

Getting it Right
http://www.hpb.gov.sg/digitools/channelvitem.aspx?id=6502

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 be quite taxing on the body.

Indoor Workouts- all day and night. Since indoors are usually air-conditioned, it does not make much of a difference.

Where should I exercise?

Anywhere. In fact one of the best place to workout is your home or nearby park and open spaces as they are very convenient and gives you no excuses for not being able to do so.

Your office is also a good place to workout with exercises like seated heel raises or isometric half squat instead of sitting down all day long in front of that computer. You can also hit the stairs at your workplace for stairs training instead of sneaking snacks from the pantry during breaks.

How much and how long should I exercise?

Five times a week, at least half an hour to an hour each time. Make sure you challenge yourself each time you workout as progressive overload will help you reach your goals faster.

How much should I eat and how long should I eat after a workout?

Not nothing. You should eat something, preferably food that will provide you with some energy, within 45minutes to an hour as your body’s glycogen receptors are the most active within that timeframe. If you eat later then that or if you don’t eat after your workout, you will find yourself very tired the next day and might not be able to finish the exercise that you set for yourself. A handful of nuts will be a good choice; it keeps your hunger pangs at bay too.

What type of exercises should I do? And how frequent for each type of exercise?

Of both, it’s advisable to do two cardio and one resistance training on your own. Swimming and aqua aerobics are two very good examples of low impact cardio training. You can also join us at any regular bootcamp sessions or at our gym at Ulu Pandan; we have bootcamp sessions almost all day in a week.

Lastly, what is all this exercising stuff about?

It is about you, your family and friends, and your health. It is also a lifestyle change and not a temporarily solution. We won’t want the energy and endorphin radiating from within us to stop, do we?

Now that you know the exercise- when, where, how and what- don’t hesitate and let’s move towards your goals!

Ying Bin
Personal Trainer
TeamFitnessGuru.com

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 and it’s a way to make themselves feel better about themselves. A happy, confident person would not say something like this to someone else. They would be ENCOURAGING not discouraging.

We all may struggle with Body Image at one time in our life or some may be still ongoing.During the previous years, I used to be in a BMI range of 27 (Max) to 16 (Min – which WAS still very low for me last time). I had the most popular and beautiful friends surrounding me but i felt ‘little’ whenever I am with them. I felt lousy and always received negative comments about my body being too big or even said mean things that im the odd one out from my ‘gang’.. It was devastating to listen to all the negative comments.Feeling the pressure, i decided to change. To lose weight as much as i can,i OVERWORK and STARVED myself.But for the wrong reasons.I want to ensure that nobody ‘criticize’ me. I didnt think about myself.I was thinking of what others think of me. At my lowest BMI, the negativities keep coming. I was too skinny, looking frail and all.

I was frustrated.Not to the people but to myself.It was a hitting point that i want to do this for myself and not for others.

From this experience, i decided to study more in Nutrition and Exercise. Wanting to being aware of the complex works of the body and making a Healthy Lifestyle as a Lifelong commitment.

Now i stand at a BMI of 20. Reflecting back, it was not actually hitting my current weight makes me happy or confident. Its the process of making my body MOVE and getting STRONGER plus all that ENDORPHIN hormones make me feel like i can take over the WORLD!Ok not exactly.But i felt if i can do a good workout and eat right, i can conquer anything.

Remember a Healthy Weight Lose starts in the HEAD and the Heart;

1) You can be what you want to be

Visualize your potentials and see yourself in a new ‘light’.For instance, I can workout in 3 times/wk.Visualize yourself breezing through the workouts and being strong every step of the way.

2) Always go Easy on yourself

Your undergoing a beautiful work in progress.

Remember you are the designer of your self-esteem, do not hand this over to other people.Surround yourself with people and things that make you feel good about yourself and your abilities. When you are around people and things that support you and make you feel good,you will be less likely to base your self-esteem on the way your body looks.

We all make mistakes, and mistakes can be used to help us learn. Do not criticize yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow.

3) Change Today!

Forget about the past and live in the present.As yesterday is over, Today is where you LIVE.Today you would try not to repeat past failures and not WAIT for tomorrow.If not now, when?Tomorrow again?:P

4) Respect your Body

I will treat my body with respect and kindness. I will feed it, keep it active, and listen to its needs. I will remember that my body is the vehicle that will carry me to my dreams!

I will choose to take care of myself and my body!Love it,Embrace it and Respect them!

Everyday is a new day and I am glad to be part of this journey with everybody.I am glad you are part of it too.

Much Love,

Zhywee
Personal Trainer
TeamFitnessGuru.com

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. In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.

4. Don’t allow yourself to get hungry. Eat at least every four hours, and split a meal in half to make sure you properly fuel up pre- and post exercise. For example, eat part of your breakfast before your morning exercise (a banana) and the rest of your breakfast afterward (a breads with peanut butter).

5. Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.

6. Shoot for a gradual loss of body fat. You’re more likely to put the weight back on (and more) if you drop weight too quickly.

7. Liquid calories add up fast and can lead to weight gain. Minimize the amount of sodas, juices, store-bought smoothies, sports drinks, coffee drinks, and alcohol you consume.

8. Eat closer to the earth, enjoying fruits, vegetables, and whole grains. Minimize the amount of processed foods you eat; they tend to offer less fiber and are less satiating.

9. If you can’t resist fast food, ask for nutritional information before you make your choices. Avoid any menu items with the words “fried,” “crispy,” and “special sauce,” which are guaranteed to be high calorie.

10. Remember that the calories in the energy bars, sports drinks, and gels you consume during a exercise, consume them only as needed.

Hubert Tan
Fitness Bootcamp Trainer
TeamFitnessGuru.com

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 daily amount for men is 3.7L for men and 2.7L for women.

Hydrate your body, before, during and after exercise.

Sweating is the body’s primary mechanism for heat dissipation during exercise.  The amount of sweat lost during exercise depends on the environmental heat and humidity, type and intensity of exercise and the characteristics of the exerciser .

Dehydration reduces the body’s capacity for sweating and can impair performance by decreasing strength, endurance and coordination. It also increases the risk of heat cramps, heat exhaustion and heat stroke. We don’t want that do we?

Here are some guidelines according to ACSM on water intake:-

1. A person should consume 400-600ml of water 2hrs slowly before endurance exercise.
2. Then additional 200-300ml, 10 – 20mins before beginning the exercise.
3. During exercise a person should drink approximately 150-350ml of water every 15-20mins.
4. In activities where large amount of sweat are lost, fluid should be fully replaced. Depends on before and after these types of activities recommended, the participant should drink approximately 475-700ml of water for each pound lost. If body weight has not returned to normal in the following days, additional water should be consumed before beginning the exercise.

Remember to sip your water and not to drink it in one gulp. Using straw is one of the effective ways to slow down the intake at a time. For some of us who are not use or don’t like to drink water because it is tasteless compare to sports or soft drinks, here are some tips to enjoy your pure no calories H2o:

• Squeeze fresh lemon or lime juice n freeze it in your ice cubes box. You can add them to your water bottle for to go.
• You can do the same with your favorite fruits like strawberries, mango or water melon which blended to pureed then freeze it in ice cubes box.

So, nourish your body with H2o to prevent dehydration, increase metabolic and helps detoxification.

Happy hydrating!

Lisa Jacob
Personal Trainer
TeamFitnessguru.com

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable), references and copyright info.

Copyright TeamFitnessGuru.com™ 2009

Source:Fitness professional’s handbook/Edward T.Howley,B.Don Franks-5th ed.

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 got one of the highest certified Kettlebell trainers (IKFF) on board here at TeamFitnessGuru.com – if you’re interested to have a go at it, please email to mail@teamfitnessguru.com

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 to quit early. It’s nice to have others to talk with and cheer on.

2) Choose your workout timing that works best for you based on your schedule and your energy.

Remember, you have to make EXERCISE as a priority and to include them in your timetable every week.Im a very night person. I do my workouts during the night time for weekdays and morning runs for the weekend. How about you?

3) Do something active everyday.

This is one of the simplest and most overlook! Take the stairs instead of the lift. Do calf raises while photocopying. Park your car a lil’ bit further. Maximize the calorie burn per day.Hey!Every little thing counts! *Brisk walk for 30mins burns about 200++ calories – Thats about 1 prata. So Move That Body.:D

4)  If you were to wake up in the morning and exercise first thing, what would sound good to you?

A quick walk outside? Yoga exercises? A circuit workout? Make a list of activities you enjoy and imagine yourself doing those activities on a regular basis.
As for myself, I love Variety. My workouts range from Bootcamp, running, gym training, yoga, dancing and even Muay Thai. Variety is the key to get your body going and you will have fun at the same time. It will also help you avoid weight loss plateaus.Its never BORING!

5) Remind yourself.

Write yourself notes and put them on your computer, your car, your shoes…everywhere. Remind yourself of your plan (”I will exercise for 30 minutes today”) and why you’re doing it (”I’d love to wear a sleeveless shirt for the holidays”).

6) * Reward! Reward! Reward!

If you find exercise is torture, give yourself something for getting through it. Whether you exercise for 4 days in a row, or jog an extra mile–if you’re happy with your performance, give yourself a prize! This could be a day off from the gym, a new pair of jeans…make yourself happy because you deserve it!

7) Train for a local 5K or 10K walk or run.

This can be great motivation to exercise on a regular basis. I’ve seen many people transformed from couch potatoes to lean, mean, exercising machines because they decided to enter and train for a competition like this. Don’t think you can’t do it…YOU CAN!

8 ) Don’t beat yourself up if you miss a workout.

Life is full of challenges and unexpected obstacles. Setbacks happen. Don’t let a couple of missed workouts turn into two months of inactivity.Seriously!You do not want to go through that CYCLE.If you fall down, just get back up again. I believe me and my team of trainers have encountered some days of missing a workout.Its Never too late to get back in the wagon.

9) Get plenty of rest.

That means sleeping for at least 8 hours a night as well as giving yourself recovery days during the week. Working out too much can cause fatigue and possibly, overtraining symptoms. Sleep well.I proudly admit, I love my SLEEP!zzzzzzzz

Heres a last motivational quotation for you before i end my post.

“If you believe in yourself, have dedication and pride and never quit, you’ll be a winner. The price of victory is high, but so are the rewards.” – Paul “Bear” Bryant, the Late, great coach of the Alabama Crimson Tide football team

Love your body and respect them well.
See you at Bootcamp!

Much Love,

Zhywee
Fitness Manager & Personal Trainer
TeamFitnessguru.com

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable), references and copyright info.

Copyright TeamFitnessGuru.com™ 2009

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. But remember Sugar is the first to be burned.

Low calories in body = High chances for fat burns

Knowing your Basal Metabolic Rate and having Food Journal are the best ways to keep track.

Exercise with a higher heart rate will burn more calories which help to boost your metabolism for up to 24 hours. Metabolism helps you to burn calories and fats even when you are not exercising BUT DAILY WORKOUT IS HIGHLY RECOMMENDED TO MAXIMIZE FAT BURNING!

Maximum Heart Rate (beats per minute) = Male (220 – your age) or Female (226 – your age)

MODALITY – NO PAIN, NO GAIN

Doing same exercise routine allows you to become accustomed to it, and after a while, your workout stops giving you results. You must constantly apply new and challenging stimuli. Example: Push-Ups – Modified to Standard to Military to Triceps

CONSISTENCY – BE FOCUS

Inconsistency will lead to gradual progress instead of getting your body in gear and maximising crazy results in no time. Setting non-scales goals are great.

EXAMPLES

Week 1 – Clothes fitted differently (Loosen NOT TIGHER!?)
Week 2 – See changes in your physiques

QUALITY – SAFETY & EFFECTIVENESS

I can’t stress enough; ITS FOR YOUR OWN SAFETY AND ITS REDUCE THE EFFECTIVENESS OF THE WORKOUT!!! Remember this;

1. PRECISION – Go through the motion which helps you to understand how its performed and committing muscle memory

2. CONCENTRATION – To achieve maximum results, you must focus on the movement and specific muscle you are training to make every rep count.

3. CONTROL – Full range of motion in a deliberately, steady manner will increase you flexibility. Maintain control and focus on every movement which allow you to max out the benefits of your training

4. BREATHING – Helps to keep your blood pressure steady and promote slow, controlled movements for maximum results. Exhale while doing the difficult part and inhale to starting position.

PACING – BODY MAINTAINANCE

Exercise is the architect and recovery is the builder. Muscles grow and develop after workout. You must know your limit and do give yourself a break before burning out. Sleeping (Deep Sleep) & relaxation are another key element to lose weight. Lack of sleep will imbalance hormones level and triggers us to increase appetite and develops abdominal fats.

May your workout be Hard, Safe and Smart! Cheers! =)

Matt Azmy
Fitness Executive
TeamFitnessguru.com

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable), references and copyright info.

Copyright TeamFitnessGuru.com™ 2009

PROMOTION

1. Open to personal trainers and clients with personal trainers.
2. Only $48 per month for Client
3. Only $48 per month for Personal Trainer
4. Joining fee of $50 is waived during promotion period, so no joining fees for now.
5. Rates are based on promotion and may increase in the future.
6. To secure the low price of $48, sign up for the 3 month or 6 month package.

Important: This Fitness Facility is open ONLY to Personal Trainers and Clients (Client must enter with trainer, unlike other gyms).

Free ONE WEEK trial for Trainer and Client.

For more information and booking, please email mail@teamfitnessguru.com

If you do not have a trainer and would like to engage one, please see here

Fitness Facility Location

SIM Global Education Campus@Ulu Pandan. 100 Ulu Pandan Road, Singapore

A joint partnership and project of TeamFitnessGuru.com and YOHA:Ulu Pandan

For enquiries and signup, please email to: mail@teamfitnessguru.com

1. Get Fit! Fitness Bootcamp
2. 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 as the Fitness Provider by the Health Promotion Board (Singapore) to the Lose to Win Challenge, 2009. We’re helping out with the registration -

Who is this programme open to?

1) Companies from HPB list of workplace health facilitators are given priority
2) Not open to public

As seen on Health Promotion Board’s Website (edited):

National Healthy Lifestyle Campaign 2009
Workplace Weight Loss Challenge
“Lose to Win!”

BACKGROUND

In Singapore, the prevalence of obesity among adults aged 18 – 69 increased from 5.1% in 1992 to 6.9% in 2004. Though the prevalence is currently low, it has steadily increased over the years. It is a major public health challenge due to the adverse health consequences associated with it, such as diabetes, hypertension, coronary heart disease, certain cancers and osteoarthritis.

In this year’s National Healthy Lifestyle Campaign, the Health Promotion Board together with its partners will put obesity in the limelight to raise awareness and motivate people towards healthy lifestyle practices.

This 3-month long campaign will kick-off with the “Lose to Win” Challenge for workplaces. The challenge aims to inspire & motivate groups of employees to lose weight the healthy way through the provision of an effective structured programme.

BASIC INFORMATION:

PARTICIPATION is FREE

MECHANICS:

PRIZES:

For  more information:

• Presentation Slides on Lose to Win Challenge
• Fact Sheet on “Lose to Win” Challenge
• Terms & Conditions
• HR Toolkit for screening participants

PUBLICITY MATERIALS

Here are the publicity materials available for download:

• Flyers
• Poster (Male version)
• Poster (Female version)