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...

Lose To Win Week 4 – Raise The Standards!

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,... Read more...

Lose To Win Week 3 – Take Massive Action!

Bootcampers OEII…. Superb work! Your dedication to getting fit is truly inspiring and I have to say that most of you are shining stars – not only that you have a high level of motivation for yourself, but to cheer your teammate on, to nudge them a little further, to work and move together as a TEAM. Let’s now take it a notch higher and increase the tempo – let’s progress... 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...

Lose To Win Week 2 – Integrity and Urgency

This post is dedicated to the participants of the The Lose To Win Challenge 2009, the Singapore version of ‘The Biggest Loser’ Dear Friends, Great Job this week! Intensity have been revved, there’s less talk and more action. We can see it in your eyes – You DO want to work hard and smart to achieve your fitness goals. I bet you can see it in the trainers too – how much... Read more...

Lose To Win Week 1 – Learning Mode

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... Read more...

Basic Yoga for all of us

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... 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...

Muscle soreness – how to reduce it?

Delayed Onset of Muscle Soreness What is delayed onset muscle soreness (DOMS)? The muscle soreness that you’re feeling is called Delayed onset muscle soreness (DOMS). It is a kind of  muscle pain (’good’ pain, not sharp pain) -  muscle soreness occurs 12-48 hours after exercise and sometimes later.  It happens usually at the beginning of a new an exercise program after a dramatic... Read more...

Is exercise really an effective means for weight loss? – Time don’t think so

Last Friday, an article appeared in Time magazine making statements that we believe run counter to fact and the public interest. The article claimed that exercise, contrary to the research with which we’re all familiar, is not an effective health tool, particularly as it pertains to weight loss. While an ACSM member and expert was consulted for the story, he agrees that his research and opinions... 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...

Strength Training Guidelines (ACSM)

At Team Fitness Guru, our workouts that we prescribe to our clients are based on research based guidelines for a safe, effeective and efficient strength training protocol, which are provided by the fitness authority – the American College of Sports Medicine. Here’s some strength training recommendations that they made, 8 to 10 exercises for major muscles 1 set of each exercise 8 to 12... Read more...

Skipping for Fitness

My buddy Hansen owns one of the most successful Fitness via skipping companies in Singapore. Learn how to do basic and simple skips  with this video – beats the normal ‘up down’ routine that many just do Routine: Shadow Bounce Sideswing Dance Figure of 8 Single Bounce Bell Skier Front Straddle Side Straddle For those who are interested to purchase the SkipFit system (Manual... Read more...

Turbulence Training Secrets Revealed

I think a lot of trainers may be worried that I’m posting this online, as this video from Craig Ballantyne reveals the secrets of effective bodyweight training which allows individuals to gain muscle and lose fat on their own! See some of the things what Team Fitness Guru have been doing with their clients that make them fitter and leaner. (We don’t have the luxury of time to record our... Read more...

Many exercise without raising metabolism

Too many people think that a normal 30 minute walk a day is enough to raise metabolism, I even see personal trainers not giving enough push to their clients during their workouts. Here’s a review of a research from the University of South Australia about exercise intensity and metabolism. ___________________________________________________________________ Many people believe that exercise controls... Read more...

Let’s live a little – Some fitness & nutrition funnies for us

Credit to the author, whoever he is. Let’s have some laughter, shall we? Q: Doctor, I’ve heard that cardiovascular exercise can prolong life. Is this true? A: Your heart is only good for so many beats, and that’s it… don’t waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer ; that’s like saying you can extend... 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...

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