Week 1 : LEARNING MODE

Lose To Win! Woosh!

Dear friends,

Thank you for making the decision to get fit and lose weight. You’ll find that in the next three months, you’d be fitter, stronger and posess more energy than you’ve ever had

On behalf of all your fitness coaches here at Team Fitness Guru, I’d like to say that it was nice knowing each and everyone of you. The enthusiasm you showed was amazing.

For those of you who are so excited to share your thoughts and do your online homework, you can start doing so first now, and check back again for more information later.

Work efficiently and effectively for success.

We made a lot of good friends from last year’s LTW1. Team Fitness Guru is honoured to assist them in your weight loss journey. And now, one year later, we’re here for the LTW2 participants (yes thats you!) with new and improved workouts and exercise prescription.

Well many others have and they’ve seen results – 12 kilos in 12 weeks? Really, thats easy – but requires work and determination. TFG’s long term goal is to get all of you to love fitness and have a high exercise adherence beyond 2010. (Yes some of last year’s LTW participants will be doing half/full marathon end of this year – I’ll introduce you to one of them soon).

Follow our guidance and instructions – we’re confident you’ll be on your way to SUCCESS. Need reassurance? Enjoy watching our clients’ testimonials here

Safety Rules to Follow

• If you are not feeling well or have flu like symptoms, you are not to allowed to join in the exercise sessions
• You are to free to choose if you want to workout or stop working out with TFG’s Fitness coaches at any time
• You are free to choose which (1) exercises or (2) intensities you want to do. Should you feel it is too hard or unable to do so, you can choose to not to do the exercise.
• If you need to see a medic, please inform your fitness coach and buddy first.

Be inspired

Lose to Win 1 Best cadet (Male), Subramaniam Raghuraman (Right), from Eutech Instruments
In 3 months, Reduced by 9kgs, from 72.6kg (BMI 28), now BMI 24.6. Lost 4 inches off waist and 11% body fat.

Lose to Win 1 Best cadet (Female), Ashirdahwani Asmawi (Left), from Tan Tock Seng Hospital
In 3 months, reduced weight by 13.2kg, from 96.6kg (BMI) 28.7 to 83.4kg (BMI 33.4)

A few more numbers for you

• Khairul lost 7kgs in 3 weeks
• Yuen-En Chong lost 8kgs after 6 weeks
• John Hoe – Weight drops from 153.6kg to 143.1 kg (10kgs) after 6 weeks
• Chris – Lost 11kgs in 6 weeks

If they can do it, I’m pretty sure you can too.

Learning Mode

The first 2 weeks are strictly on ‘learning mode’. Do not work too hard and force yourself. The goals for this week are to get to know each other and learn the basic exercises.

Your Offline ‘Homework’

As mentioned during bootcamp this week – you have to know this very basic principle and equation to losing fat and weight

Weight loss = Caloric Intake < Caloric Expenditure

What do you have to do now?

• Increase your caloric expenditure – Aim for 150 minutes of exercise per week. Climb 5 Storey of stairs by end of week.
• 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 Online  ‘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)

Here’s some guidelines.

A) What are your fitness goal?
B) What are the reasons why you want to achieve your goals?
C) How do you intend to achieve it?
D) Write what you feel about your Fitness coaches and teammates.

(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE! Just come back and keep adding to the comments. Inspire us!

Oh by the way, add me on Facebook, will you?   http://Facebook.com/singaporepersonaltrainer

Sharm
Master Trainer
TeamFitnessGuru.com

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

Fitness Magazine Articles

Ladies and gentlemen,

First of all, thank you so much for your interest in our Corporate Healthy Weight @ Work Workshop, that is sponsored and endorsed by HPB and NTUC WDS. This is a HPB initiated project.

Before we proceed further, I’d like to invite you to subscribe to our Facebook page so that you’ll be updated with the latest development on these projects. You do that here http://www.facebook.com/TeamFitnessGuru by ‘liking’ the page.

Here’s the scoop about the workshop.

(A) Corporate Healthy Weight @ Work workshop

Objectives for employers:

1. To encourage employers in cultivating healthy lifestyle practices among employees, which will translate to higher productivity, reduce the need for unnecessary health-related expenses and boost morale among employees.
2. To increase awareness on BMI and healthy ways to manage weight

Objectives for employees:

1. Learn healthy lifestyle practices
2. Learn to manage healthy weight levels

This is a 1 Hour Talk for a max of 40 people (includes a 10 minute Q&A) – conducted in English

Topics Include:

1. Know your BMI
2. Obesity – Causes and Risk Factors
3. Concept of Energy Balance
4. Tips on How to Start and Maintain a Weight Loss Programme (includes Goal Setting, Managing Expectations & Weight loss misconceptions)
5. Overview of HPB’s Programmes at Workplaces

Company’s Investment for (A):

Total investment for the lecture is $526, but your company will only pay $100 after subsidies. Here’s the process:

1. Your company pays $200 to Team Fitness Guru (Fitness Guru Private Limited)
2. After which, your company writes in to NTUC WDS who will sponsor S$100 cash to your company for each unit of workshop

The relevant parties will get in touch with you when the payment process is streamlined.

There’s only spots for 50 companies available – I suggest that you make your booking early to avoid dissapointment.

Here’s the pamphlet from NTUC WDS

If you think this workshop will be interesting  and beneficial your company, please feel free to email the link to your friends, Bosses,  Human Resource or Wellness manager.

OPTIONAL : (B) TFG Corporate Group Workplace Workouts

We have been receiving many enquiries about our corporate fitness programmes too. Would you like to have us, the Fitness Partner to HPB’s National Healthy Lifestyle Campain 2009 to be your trainers for group exercise classes at your workplace?

You can mix and match these:

1. TFX Stretch and Tone
2. TFX Kickboxing
3. TFX Quickie Bootcamp
4. TFX Toning – ABT (Abs Butt Tigh)
5. TFX Circuit Fitness
6. TFX Martial Arts (Kick Boxing, Muay Thai, etc)
7. TFX Flow Fitness
8. TFX Buddy Fitness
9. TFX Jam and Hop (Plyometrics
10. TFX Stretch Fitness  (Pilates, Yoga, Taichi, Gymnastics)
11. TFX Circuit Conditioning
12. TFX Functional Fitness

Company’s Investment for (B)

This is an optional, time-sensitive value added service from TFG. TFG will be sponsoring $302 for each group workout – so each class is $198 (Usual about $500) and lasts about 60 minutes.

1. One trainer
2. For off-peak periods only.
3. Maximum 10 sessions.
4. 20 participants maximum per workout.
5. Only available for 10 slots/companies.
6. Subject to trainer and slot availability.

You can find what our clients think about us here

Interested?

Just drop a mail to mail@teamfitnessguru.com if you’re interested with the following details:

1. Your Full name
2. Position
3. Company Name
4. Phone number (Mobile)
5. Phone number (Office)
6. Programme interested
7. Email Address
8. Facebook email address (optional)
9. Dates (day) preferred (Programme A)
10. Time slot prefered (Programme A)
11. How many people will be attending this workshop?
12. How many sessions would you like to have for Progamme B (Optional)? Yes/No

If you think the information above would be useful for your colleagues and friends, please feel free to forward it to them, or link http://www.teamfitnessguru.com/healthyweightatwork/ in your facebook / twiter status.

Thank you very much.

Yours in health,

Sharm (Hisham Musa)
TeamFitnessGuru.com

http://Fitnessbootcamp.sg
http://www.facebook.com/TeamFitnessGuru
http://tinyurl.com/healthyweightatwork

Mobile: +65 91090995
http://facebook.com/singaporepersonaltrainer

Dear LTW 2009 Participants

It was great meeting so many of you again last Saturday – What made us trainers and HPB proud / happy is that *MANY* of you have continued to slim down (or maintain your weight) and most importantly, look fitter and stronger.  The TFX Fit Test proved it!  We thank you for keeping up with your fitness workouts and eating right.

Hope you like the TFX Functional Bodyweight and TFX Flow Fitness that we did together. Glad you loved our Indoor GX Workouts with Zhywee and gang too. Keep up the energy

Well I’m going to keep this short and sweet (I’ll try).

TFX Fit Test - Now you know where you stand – aim for improvement in the repetitions per station. Bravo 2 – 200%,  Bravo 1 – 150%, Alpha 2 – 125% and Alpha 1 – 100%. As an example, for Alpha 1, if you could do 20 push ups, aim for 40 by the time we do the Final Fitness Assessment at the stadium in the 5th Week. Do note that the Fit Test is not official but was done for all of us so that we know how fit (unfit) we are and what we should aim to improve by the next 5 weeks.

Learn: Fitness – One Hundred and Fifty It’s simple – in one week, clock at least 150 minutes of physical activity.

Table adapted from ACSM website on 28th April 2010.

There’s no homework or assignments – but feel free to drop a comment with regards to any of the following yeah?

1. You thoughts on the workouts done (Reunion workouts) so far
2. How you can  achieve your 150 minutes minimum a week?
3. What you see in others that’s inspiring during our sessionss?

Go for it!

Oh by the way, HPB has made us the official vendor for Corporate Weight Management workshop -It includes fitness, nutrition and psychological components – the TFG way. Your company only pays $100 out of the near $600 hour lecture.   We will also provide a BMI machine for your company at location for a whole week for you and your colleagues to measure your BMI. The low cost is made possible by the generous sponsor (NTUC) and of course HPB funding. It is only limited to 50 companies, within these next 5 months. If you’re interested, kindly get your HR or Wellness manager to enquire at mail@teamfitnessguru.com

Looking forward to meeting all 80+ of you again soon on Saturday.

Your humble fitness coach,

Sharm
TeamFitnessGuru.com

Give your best till you’ve got nothing left by training smart and hard during your
workout, within safety limits. Follow the principles of progression and overload.

Everyone fails at one point or another. Champions pick themselves up and keep moving forward.

Be your own Champion. Achieve your dreams.

Knowing how to calculate your BMI can save your life.

BMI = Weight (kg) / (Height x Height) (metre)

If you’re in the Moderate to High Risk categories, please see your family physician and start working out. Your body will thank you for it.. very soon

TeamFitnessGuru.com

Source: Video and table courtesy of Health Promotion Board, Singapore.

Team Fitness Guru is the official Fitness Partner for HPB’s National Healthy Lifestyle Campaign 2009.

We know that the TRX are for people of differing fitness levels – from the Homer (Beginner) to Louis Lane (Intermediatte) and Superman (Advanced)

Advanced

See what Jody Morgan can do at at the Advanced level!

On a personal note, I’m sure my fellow ‘Superhero’ Fitness Professionals Zhywee (Dip Nutrition, Fisaf), Aaron Koh (BSc PE & Sports Science), Chris Goh (BA (NUS), PDGE PE), Andyn (IKFF2) and Marcel Daane (BHsc, CSCS) will love this video!

Beginner

I’ve posted this one before but I thought it’ll be great to show it again. For those at beginner level.

Come join us for a TRX workout, either in a group setting (TRX) or personal training.  Drop us a mail if you’re interested at mail@teamfitnessguru.com

Enjoy guys!

Sharm, MSc
TeamFitnessGuru.com

Here’s ‘Biggest Loser’ personal trainer Jillian Michaels with some new exercises – for both men and women. Nothing but functional

I like the way she facilitates the workout.

1. Hot Stepper
2. Reverse Squat
3. Plank Up
4. Prime Climb
5. On Your Mark
6. Take a Bow
7. Power Pike
8. Flye Crunch

Become a fan and Share with us your workouts here – http://Facebook.com/TeamFitnessGuru

Enjoy your workout and have a taste of Jillian’s style of training!

Cheers,

Sharm