Singapore Personal Trainer » General

Just came back from TRX Train the Trainer course conducted by Fitness Anywhere’s Fitness director (and my mentor) Fraser Quelch, together with his master trainers Neil Mallinson and Dan McDonogh! It’s certainly an honour and privilege to be the first 2 Singaporeans to be trained to become TRX master trainers in the near future.

All my clients know that I do not sell any supplements or equipments. That is about to change, with the TRX.

I’ve been in the fitness industry for more than 14 years – I find that the TRX is one of the most versatile and outstanding piece of equipment that everyone should have in their bags. Best of all, it’s for people of all Fitness levels – from beginner to elite athletes.

Benefits of TRX Suspension Training

There’s too many benefits to the TRX. I’m just going to list down a few here

It’s ‘All core all the time’
It’s fun, and functional
It can be easily learned and resistance level adjusted so that those at ground zero fitness can work on it. The TRX can be very challenging elite athletes.
The TRX is small and light – fits in a bag and weighs less than 2 pounds and can be used anywhere
I personally thought it was expensive until I’ve used it for my own training. In all sincerity, the price is low for the benefits that you’ll get in return from your workouts. I strongly recommend everyone to invest in one if you’re into fitness.

Here’s what you can achieve (for beginners or the advanced) just by using the TRX alone, in 1 month.

Improve your strength and balance
Improve your flexibility
Improve your cardio and endurance
Improve your functionality

Make your body your machine

TRX® Suspension Training® harnesses your own bodyweight to create resistance as you train. That’s all you need – the TRX and your own body. No additional weights required.

Unlimited Versatility

We’re all unique. Not only is each individuals body built a little differently, but we each fill our lives with a mix of physical activities that can require specific training. TRX Suspension Training allows you to instantly adjust not only the level of difficulty for each exercise, but you can easily customize any workout on the fly.

Maximize your training time

You can easily switch from exercise to exercise in less than 15 seconds. This allows you to maximize your training time and enables circuit style workouts.

Build core strength

Killer abs are great, but more importantly, having a strong core will prevent injuries, improve posture and increase overall strength. This is because all of our movements are powered by the torso – the abs and back work together to support the spine during everyday activities and exercise. Suspension Training builds core strength with every exercise by creating an element of instability that calls on your core to provide balance and coordination.

Life doesn’t happen sitting down

In real life, our bodies move to the side, backwards, forwards and diagonally. Shouldn’t we train the same way? Unlike traditional weight training that tends to be linear and follow one plane of movement (sagittal), Suspension Training encourages multiplanar training (frontal, sagittal, transverse) which integrates all your motions and mimics real life movement. This will bring a muscular balance to your body, increasing performance and preventing injuries.

To learn more about buying aTRX

from Singapore, please click here.

Check out our TRX Workouts here

A sample workout

Videos of TRX Suspension Training

Here’s some videos of some practical applications of the TRX.

For Beginners

For Advanced

TRX Singapore Fan Page on Facebook

Update me on the success you’re achieving with the TRX!

Your’s in Fitness,

Sharm, MSc*
TRX Certified Trainer
TRX Suspension Training System Certification Course Instructor
TRX Master Trainer Candidate
TRXsingapore.com

Sharm (Hisham Musa) is a fitness consultant in Singapore to many high profile clients since 1998. He is equipped with a Master of Science (Exercise and Sports Studies) degree from Nanyang Technological University, (NTU) with 7 distinctions. He also has a Bachelor’s degree from the National University of Singapore (NUS) and Postgraduate in Physical Education and Sports Science from NTU. Armed with international certifications, memberships and affiliations with the American College of Sports Medicine & National Academy of Sports Medicine, he stays current with the latest in the fitness and nutrition industry. He is NCAP 3* certified and is undergoing TRX Master Trainer development. His expertise have been featured in ChannelNewsAsia’s documentary – Vanity the Slim Society, Ch5 & Ch8 Lose To Win Reality TV, The Straits Times, & The Sunday Times. Magazines: Shape, Timeout, Women’s Weekly (Panel of Experts), The Finder, Her World. He is the owner of FitnessBootcamp.sg – the most creative fun group fitness workouts that has more than 500 individual signups in 5 months, with clients losing 10kgs of FAT in 3 months. Sharm shares how you can lose weight and get fit fast at Teamfitnessguru.com

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Lose To Win Week 7, 8 and 9 – Overdeliver, Move It and Strategize!

sharm — Thu, 08 Oct 2009 07:14:34 +0000

John Hoe, you inspire us! 10kgs in 7 weeks!

Well guys and girls,

We’ve come to our last month of Fitness Bootcamp (at least for this project). The trainers have been working hard (we know that you have been working hard too) to change your Fitness lifestyle and we’re still working hard to get you to love exercise and physical activity. If you’ve been following the plan, your fitness lifestyle will continue beyond these three months and you can be assured of a healthy and fitter body for many years to come. However, if you stop exercising, there is a high chance that your weight will increase again and health / fitness will deteriorate.

Strategize

Use the knowledge and experience that you’ve attain from your workouts with your colleages and trainers and integrate exercise in your daily lives (take the stairs, park further so that you need to walk, go for morning jogs, find family and friends to workout with you, etc). This is the easiest way to ensure you get *some exercise* done.

The other alternative is to sign up for a workout or gym package. I’d suggest you look at the Health Promotion Board’s workplace health and fitness programmes. They have a lot of different types of workouts that you and your colleagues can take part in. You can request or recommend any programme that you think will benefit your company, in terms of preventive medicine. (But it’s up to them to decide if want to take it up )

Talking about Workplace Health Promotion (WHP) programmes, our team is nearly fully booked for January 2010 – if you’re interested to engage us to be your fitness provider, please get your WHP facilitator / HR manager to contact us asap by either emailing us at mail@teamfitnessguru.com or call me at 91090995.

Many of you have been asking the trainers if you could join us at our regular bootcamps beyond these three months. Well, you can. In fact, we’ve come up with some special packages that you might find affordable. This package is only valid til 17th of October only – you’ve got a few more days to decide.

As we’ve learned for the past three months, social support is important and powerful. We want to strengthen this further -so we’re also extending this offer to your family and friends. You may want to let them know about this. Note: This package is not open to public unless he/she have affliations with you.

Right Click and ‘Save As’ HERE to get the FORM

Anyway, Let’s have a quick recap of what we’ve been doing at bootcamp ya?

Overdeliver

This concept can be used in every aspect in our lives. In fitness, when you’re out there with your platoonmates – perform the best that you can for every repetition – looking at quality and safety of the movements that you’re doing. Go for full range of motion and breather right.

If you’re thinking of stopping just because you’re tired – think! You’ve gone through so much.. you’ve stepped up, you’re at outstanding level now – you must press on and work hard to the best of your ability at that point in time.

That being said, you have to monitor your heart rate – if it is too high, slow it down, pace yourselves and listen to your body. Overdeliver in terms of quality and perseverance, but do not overdo – this may cause injury.

Most of the time it is our mental state that’s telling us to stop and slow down -you have to analyse whether it’s justifiable for you to do it. Remember – when the going gets tough, the tough gets going!

You’ve gone through 9 weeks of bootcamp – You’re TOUGH!

Move it

Want to get fit and burn calories? You’ve got to move.

“Nothing happens until something moves”- Albert Einstein

You’ve gotta move to burn calories. You have to move faster to burn more calories. It’s as simple as that.

Especially when we’re lazy and don’t feel like working out – this is where your mind needs to work extra hard – Associate the ‘pain’ of not exercising (eg: getting fatter, putting on weight) and the ‘pleasure’ of exercising (eg: looking better and fitter, losing fat). Some of our clients say.. best not to think, JUST DO IT! So… MOVE MOVE MOVE!

A body at rest stays at rest unless a force acts upon it – Isaac Newton.

You’re that force. Be the force.

Your Assigment For This Week

1. Share your progress so far and tell us what are your plans/strategies for physical activity & exercise beyond these three months.

I’ll see you guys and gals soon. Take care and enjoy your workouts!

Sharm
TeamFitnessGuru.com

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Lose To Win Week 5 – OUTSTANDING

sharm — Sun, 13 Sep 2009 06:30:59 +0000

If Raghu have been burning an average of 1000 calories every workout, So have YOU!!!

OUTSTANDING

Not Good, Not Excellent but Outstanding. That is what myself and the other Fitness Professionals from see in EACH ONE OF YOU this week.

It’s mid week through Week 5 and we’ve seen a lot of you putting in a lot of effort to RAISE YOUR STANDARD from Excellent to Outstanding by:

Cutting down Food Intake
Increasing Physical Activity

Do a reflection everyday and take stock on the two above. Rate yourself – which standard are you at now? If you’re still thinking and telling yourself “I cannot”, it is high time to change those words to “I can!”

What results do you want? Mediocre? Good? Excellent? or Outstanding?

You’ll have to set your targets high, otherwise complacency can easily set in – that is not what you want.

Remember this?

NOTHING BUT

OUTSTANDING

I’ve talked about the magical powers of BELIEVE and DEFEAT with the West Side yesterday.
Both equally powerful. You’ll have to decide if you’re a winner or a loser. Choose to WIN! Let BELIEVE control your Physical and Mental state. Go for nothing less than OUTSTANDING.

On Saturday at East Side, we did our not-so-routine aerobic, plyometric, kickboxing and agility stations for the first part of the training. As usual - the Trainers and I have been telling you that you have a choice here:

To choose the exercises and do those that you can
To choose the intensity and repetitions to your own ability

I then introduced to you our secret training – The ALL OUT WORKOUT – for this, you have another choice, and you have only 2:

To promise to complete the next part of the workout and give the best that you have at outstanding level
To take your bags and end your session

(In case you’re asking why the extremes? The programme is designed this way for this particular station – there’s no room for mediocre. This is TeamFitnessGuru’s FITNESS BOOTCAMP, not your conventional exercise class, we’re here to achieve results. Outstanding results. )

The trainers and I are EXTREMELY PROUD and GRATEFUL and INSPIRED BY YOU that YOU have chosen to take up the challenge and step up to push your mental capacity to the limit. Your determination and perseverance pushes everyone to the NEXT LEVEL.

OUTSTANDING!!!!

Kudos!!

Check the ‘Subscribe to comments’ to be notified of when one of us ’submits’ our assignment

Loving all of you,

On behalf of all trainers,

Sharm
TeamFitnessGuru.com

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Lose To Win Week 4 – Raise The Standards!

sharm — Tue, 08 Sep 2009 11:55:48 +0000

ALPHA OEIII… BRAVO OEIII…!!

HPB waved to you to come on board. You took the plunge. You braved yourself. You grooved to the beat.

You made it – you’re with the most efficient and effective group of Fitness seekers for 3 months, and with the most Motivational and Creative Fitness Professionals here in Singapore.

It’s been 4 weeks. How time flies. Now what?

Think back, 1 week before the start of your first Fitness Bootcamp. Where were you? How were your standards in fitness? How FAT were you?

You’ve lost 3 to 7 kilos. You’ve lost inches. You’re now so much fitter.

Your Body is Now Conditioned for Fitness

NOW WHAT?

It’s time to Raise the Standards and Step up to the competition. You are your own competition.

In order to progress you have to STEP UP.

If you keep the level maintain and not increase your Standards. You will be that – at maintanance level. We’re now into the Performance Level.

In order to improve you have to STEP UP!

Walk faster. Jog longer. Climb Higher.

If you think you cant, You MUST. Do you want to get your body to love fitness and endorphins that you’ll crave to exercise beyond these 3 months, 6 months, 1 year and more? Start NOW.

STEP UP!

Assignment 4

STEP UP!

It’s time to Raise the standards. Raise the bar. Raise YOUR BAR.

(a) What can you improve and how much more of it will you do?

Some areas you want to talk about – the domains of your life pertaining to Fitness -

Physical (Progression, Intensity, Duration, Variety, etc)
Social (More workout time with family, play sports with friends)
Psychological (Confident, Self Esteem, Energetic, etc)
Knowledge (Learn new exercises, Read on Nutrition, etc)

Please include Before, Current and After today plans.

Eg: “Prior to joining the programme, I can’t climb more than 3 floors. Now I’m able to do 10 without panting. I’ll push myself to the next level and will do 15 in my next workout!”

(b) OPTIONAL – What have been stopping you from working out and raising your bar since 4 weeks ago?

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Lose To Win Week 1 – Learning Mode

sharm — Thu, 20 Aug 2009 05:55:34 +0000

This post is dedicated to the participants of the The Lose To Win Challenge 2009, the Singapore version of ‘The Biggest Loser’

LOSE TO WIN CHALLENGE

LEARNING MODE

Wow! It’s been a great week with you guys. The Lose To Win Challenge is picking up speed and the trainers are excited and happy to see all 305 participants so enthusiastic about their exercise programme with us.

Just a quick recap on the structure of the Fitness Bootcamp

Teams – A (East Side) and Team B (West Side)
2 Companies per Team – Alpha and Bravo
3 Platoons per Team
5 Broad categories of Fitness Training per session
3 Fitness Specific Stations per workout
6 to 8 Fitness Professionals per location

Time structure

Let’s take the first session of every week to be on Saturdays (since we had our first workout on Saturdays). ie: We’ve already completed Week 1 of our Fitness Bootcamp

Session 1 – Team A – Saturday,15h August 2009, East Coast Park
Session 2 – Team B – Saturday,15h August 2009, West Coast Park
Session 3 – Team A – Tuesday, 18th August 2009, Esplanade
Session 4 – Team B – Thursday, 20th August 2009, West Coast Park

What we did this week

Session 1 and 2 (Programme A)

Flexibility
Agility
Lower Body + Upper Body
Game, game, game

Session 3 and 4 (Programme B)

Flexibility
Basic Bootcamp
Martial Arts + Coordination
Partner endurance

All sessions include:

Warm up / down
Fartlek

The exercises

We had about 5 exercises for every station

Work smart for success.

So, do you have faith in Team Fitness Guru to assist you in your weight loss journey? Well many others have and they’ve seen results - 12 kilos in 12 weeks? Really, thats easy – but requires a lot of hard work and determination.

Follow our instructions during our workouts and during Sharing time – you’ll be on your way to SUCCESS.

For now – you have to know this very basic principle to losing fat

Increase your caloric expenditure – by exercising and doing Effective workouts
Lower your caloric intake – Eat, but eat lesser. Do not eat to the point that you’re full. Lower your food intake this and next week by 10%.

Your ‘Homework’

For any kind of intervention that is related to fitness, there are always the physical and mental angles that we should work on.

For this week, I need you to fill up the bottom portion of this blog post (Speak Your Mind
Tell us what you’re thinking) and write one or two short paragraphs. Here’s some guidelines.

A) What is your fitness goal?
B) What are the reasons why you want to achieve your goals?
C) How do you intend to achieve it?

Studies have shown that public declaration of goals results in better results. What are you waiting for?

Thank you so much for the positive reinforcement that you’ve given Team Fitness Guru – motivation works both ways Glad to know that you’re seeing the trainers working hard. In order for you to achieve your success, YOU will need to work hard too. Let’s all give the best we can – together we will work effectively, efficiently and safely towards our goal.

Yours in Fitness,

Sharm (Hisham Musa)
Master Trainer
www.facebook.com/singaporepersonaltrainer

PS: To all Muslim participants
Subject: Fasting Month From 22nd August 2009.
Please wake up for breakfast – drink lots and lots of water for sahur. Eat low GI food such as wholemeal bread or brown rice too – this will release energy slowly and is the smarter way to eat.
For breaking fast – I know you’re hungry, but eat slow and drink lots of water. I’d suggest you eat a bit for 3 minutes, then do your Maghrib. Then return back to have your dinner proper. This strategy allows your brain to get the signals from your stomach that your body is getting food and energy, and this ensures that you won’t eat too much (as compared to a one time dinner sitting where our brains only get the signals much later after you take your first bite). Eat low GI food if you can. And do not eat anything after 10pm.
For the workouts, do attend all sessions – you are free to sit out and rest at any time – only do the exercises that you can do. Our goal for you is to *MOVE* as much as you can, even if it’s only at 60% intensity
If you feel unwell during workout, please rest at the side.

Note: The Lose to Win Challenge is open to registered workplaces with HPB. For those interested to join our Get Fit!and Ground Zero Fitness Bootcamps, please check out www.FitnessBootcamp.sg

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Basic Yoga for all of us

sharm — Thu, 20 Aug 2009 04:19:11 +0000

A lot of us here in Singapore are stressed in one way or another. Too much stress may cause other issues. Here’s some problems that are related to an over active stress response: depression, anxiety, obsessive-compulsive disorder, some types of diabetes mellitus, cardio-vascular disease, several autoimmune diseases, irritable bowel syndrome, colitis, reproductive problems, and an aggravated suppression of the immune system.

One of the ways to reduce stress is by doing Yoga – it’ll work both your mind and body and it helps reduce stress.

Here’s Tara with some basic moves on Yoga Try them out!

Basic yoga routine

On a lighter note, check out this PDF shared by Lisa

Enjoy!

Sharm

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

sharm — Wed, 19 Aug 2009 15:59:36 +0000

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 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

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