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.
|150-250 minutes/week of moderate-intensity physical activity is associated with prevention of weight gain
More than 150 minutes/week of moderate-intensity physical activity is associated with modest weight loss.
||150-250 minutes/week of moderate-intensity physical activity provides only modest weight loss. Greater amounts (ie. >250) provide clinically significant weight loss.|
For weight maintenance after weight loss
|There is some evidence that >250 minutes/week of moderate-intensity physical activity will prevent weight re-gain.|
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?
- You thoughts on the workouts done (Reunion workouts) so far
- How you can achieve your 150 minutes minimum a week?
- 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 firstname.lastname@example.org
Looking forward to meeting all 80+ of you again soon on Saturday.
Your humble fitness coach,