Singapore Personal Trainer » Quickies

Short workouts for those who are busy

sharm — Fri, 26 Jun 2009 02:59:02 +0000

Here’s some ideas how you can workout when you don’t have much time. It’ll bring up your heart rate and and keep your metabolism raised for a few hours – which means you’ll be burning fat at a faster rate after your quick workout. Check out these quick exercises.

10 minute brisk walk
15 minutes stairs clinb and jumping jacks
20 minutes push ups and stretch
10 minutes pull up
10 minutes lower body – lunges, jog, stairs
10 minutes abs crunches
10 minutes jump rope

More information here

Share/Save

Change. Get Fitter and Leaner.

sharm — Thu, 04 Jun 2009 07:45:56 +0000

Singapore Personal Trainers

Friends,

My personal training team and I have been featured in many Authoritative Media Channels for our successful fitness programs, helping other achive their Fitness goals safely and effectively. As a result, we have many coming to us wanting to engage our services. This website is for you (yes whether you’re a trainer or someone who wants to lose weight and get fit.)

We will share the secrets to fitness success at this site – via blogs, videos, tips & strategies.

Our clients (more than 500 and counting) are losing weight, eating right, getting fit, and improving their well being. You may want to check out our successful Group Fitness Workouts that have been receiving a lot of media attention – www.Fitnessbootcamp.sg

Trainers – We also want to raise the personal training quality in Singapore – we’ll share with you how to improve your training and make it efficient and effective.

See some of the work we’ve done for the past few months.

Aparna lost 8kgs in 2 months
Julia lost 4 kgs in about 2 months
Suraya lost 6kgs and down 1 dress size in about 2.5 months
Rangga lost 12.5kgs of FAT in about 4.5 months.
Vik lost 8 kgs in 3 months
Maryanne lost 3 kgs, 3 inches off waist & 2 inches off hips in 3 months
Michela lost 7kgs in 2.5 months
Nadia lost 7 kgs in about 3 months (Featured in SHAPE magazine, May Issue)
Sunil lost 5 kgs and 3 inches (waist) in 3-4 months

We prescribe and carry out fun fitness workouts to produce results. Meet them in person when you come for our Fitnessbootcamp.sg trial workouts

TRAINERS – We’re recruiting. If you’re certified and willing to learn. Come join our team. We’ll share with you the secrets to getting your client’s fitness goals fast (and see how you can get new clients automatically by doing so)

LOOKING FOR TRAINERS? If you’re looking for a personal trainer to help you, please drop us an email.

In the meantime, we’d like to invite you to subscribe to our Free Fitness and Diet Strategies Newsletter, and please accept our thank you gift – a fitness ebook worth $20.

Feel Free to COMMENT – you can also post questions and we’ll try our best to answer them.

Share/Save

Cheap ways to spend your dollar for fitness

sharm — Mon, 01 Jun 2009 09:58:18 +0000

Get a personal trainer to train you and your group of friends – you get to share the cost of getting someone well qualified to ensure you’re working out correctly. About trainers, cheaper does not mean better. You get monkeys if you pay peanuts – better to get a professional, and share the cost.
You do not need to go to a gym to lose weight – you can easily go to a park and do bodyweight exercises to lower your fat content – search for resources from credible sources on the internet

Join online fitness group discussions and facebook to find people that live in your area who wants to workout and are looking for a group to do so.
Borrow fitness books and DVDs at the National Library. You don’t even need to buy anything.
Join fitness groups such as www.FitnessBootcamp.sg which offer free group training and helps your match fitness ‘support’ groups that workout thrice a week without paying a dime.
Walk up the staircase instead of taking the lift when going back home
If you really need to sign up a gym membership, consider public gyms from the Singapore Sports Council are a much cheaper alternative to the private gyms

Share/Save

Simple Eating Habits goes a LOOOONG Way

sharm — Mon, 01 Jun 2009 09:01:29 +0000

Eat 5 small meals a day – this increases the thermal effect on food, which means your metabolic rate is raised. Further, less of your intake gets converted to stored fat as they get used up often, in between your small meals.
Eat Salad – put the dressing on the side! You’d be amazed at how much dressing they pun in a Caesar salad. By the way, please dip it, not drown it.
Eat Slow, Drink plain water along the way and stop eating before you’re full.
If you need to sin, half or quarter it. Enjoy your cake and ice cream. Just don’t indulge too much.

Share/Save

Fitness Principles you MUST always know.

sharm — Mon, 01 Jun 2009 09:00:27 +0000

Breathing – Remember to EXhale when you EXert (positive phase) and Inhale on the negative phase.
Range of motion (ROM)– Ensure that you complete full ROM to fully lengthen your muscles.
Progression – Start slow , but move forwards – increase the number of repetitions & intensity accordingly as you get fitter.
Specificity – If you’re focusing to tone up your chest, do chest exercises, not leg presses. Do compound exercises to save time and get your results fast.
Overload – If you stress your body through lifting a weight that the body is ‘unfamiliar’ to lifting, there will be physiologic changes in your body such that it will be able to handle that stress the next time it occurs. This improves performance and makes you fitter.
Form – Keep your body in ‘neutral’ position – don’t tense up the muscles that you’re not targetting. Ensure that your neck and lower back is not strained when doing the exercises

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

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.

Share/Save

How can exercise improve your mood?

sharm — Mon, 01 Jun 2009 08:28:52 +0000

Feeling down? We always hear/say that working out improves our mood – here’s some scientific stuff that you may want to know what working out does to you.

1) Makes you smarter! – Brain imaging studies show that exercise boosts activity in the brain’s frontal lobes and the hippocampus. Exercise keeps these brain-derived neurotrophic factor cells healthy in a way that even playing chess [and other highly cognitive activities] does not.

2) Releases Endorphins, makes you happier – Research in 1970s show a significant rise of endorphins, morphine-like peptides, in the blood of marathon runner (runner’s high).

3) No Prozac needed – Physical activity promoted the creation and survival of neurotransmitters — exercise boosted levels of three neurotransmitters — serotonin, dopamine and norepinephrine.

4) Lower the incidence of depression – A study at Duke University last year showed that walking for 30 minutes had a significant effect in depressed patients.

Sharm

Share/Save

How to start working out again after a long break.

sharm — Thu, 28 May 2009 07:30:12 +0000

Written for an international magazine in October 2008.

It’s been some time since your last workout.. Here’s some things to consider when you want to start exercising again. Click here to read more.

Share/Save