Corporate Fitness

Team Fitness Guru : Our Services

For Corporate and Groups

We provide a wide array of fitness services for EVERYONE – corporate clients, groups and individuals.  Please take a look below. Please feel free to email us at mail@teamfitnessguru.com for details.

Corporate Fun Fitness Bootcamp

(One hour per session)

Fitness Empowement Programme : Our signature workout

Come experience the ultimate workout with very own number one Singapore’s Fitness Boot Camp! Get ready to sweat, pump up your heart and have fun as you tone up using The Dynamic Body Training System! It integrates the best fitness systems in the market and packaged it into one effective system – such as Pilates, Mental Training, Aerobic / Anaerobic Systems Training, Fartlek System, Turbulence Training, Drills and Circuit Training.

Their workouts will include cardiovascular, speed and endurance, partner resistance, strength training, stretching exercises, running, power walking and agility activities – which will give your mind and body the optimal fitness experience. These exercises not only burn calories during the workout, but even after the workouts as they will be raising their metabolisms.

Unlike other fitness companies that only offer physical based exercises, ours are Fitness Empowerment sessions. We work are very proactive on the psychological aspects such as motivation, volition and neurolinguistic programming.  Check out the comments from the participants in our blog post on setting goals here.

This is a 3 month programme (twice to thrice a week, an hour per session) but can be tweaked according to the organisation’s needs and resources.

See what we do with the National Fitness Campaign – The Lose To Win Challenge (Workplace) with 300 participants and 72 companies by clicking on the Blue Banner on the right.

Fitness and Nutrition Workshop

Approved by HPB – Weigh To Go Programme
(6 one hour sessions)

This workshop consists of 2 broad segments

A) Nutrition

Session 1

• Acknowledge the importance of having a healthy weight
• Accept the reality and be motivated to lose weight
• Convert their emotional weakness to Strength
• Have a positive social network
• Uphold the Healthy Habits
• Understand the benefits of achieving a healthy weight

Session 2

• Acknowledge the importance of having a healthy eating
• Know each serving size for different groups
• Convert their sedentary life
• Have a positive life changes
• Uphold the Healthy Habits
• Understand the benefits of achieving a healthy weight

Session 3

• Learn caloric values and fat content.
• Limit your intake of total fat, salt and simple sugars
• Eat regular meals, no skipping or starving!
• Control external cues
• Learn to eat food slowly and stop when you feel full despite what is left on your plate
• Exercise regulary and consistently (make it part of your life style)
• Limit weight loss to not more than 21lbs per weeks (approx 7000 calories)

B) Fitness

Session 1

• Importance and benefits of being active and its role in weight management
• Appropriate types of exercises to engage in to lose weight i.e. range of aerobic based physical activity and weight bearing vs. non-weight bearing activities)
• Frequency, intensity and duration of each exercise session
• Precautions to be taken for individuals with any health related conditions
• Ways to plan the exercise session i.e. circuit, moderate intensity long duration, high-low intensity interval)
• Ways to build physical activity into their daily schedule i.e. incidental physical activity, such as walking/cycling from home to the MRT)

Session 2

• Role of strength training in promoting weight loss (increases lean body mass, thus increasing overall basal metabolic rate)
• How to plan a strength training session i.e. the different exercises (muscle groups), amount of weights, repetitions, sets and loading progression
• Identifying and addressing personal barriers to exercising and being more active daily
• Incorporating simple exercises at home  i.e. calisthenics, stretching exercises
• How to calculate total energy expenditure during an exercise session

Session 3

• Know how to programme a mixture of exercise sessions into a weekly and monthly exercise programme, to make it fun and sustainable for themselves
• To perform one exercise session that they have planned in their exercise plan

Team Fitness Guru’s Corporate Fitness programmes are goal oriented.
We increase productivity in your workforce.

James Khoo (Left), from Singapore Discovery Centre
In 3 months, lost 13.7kg (BMI27.5). Start weight: 90.4kg.

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.

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)

Chong Yue-En (Right), from Attorney-General’s Chambers, Singapore
In 3 months, reduced weight by 12.4kgs. Now BMI is sub 21!

Khairulnizam Jemaat (Chartered Silicon Partner)
In 3 months, reduced weight by 13.2kg from 85 kg (BMI 28.1) to 71.8kg (BMI 23.7)

More: Corporate Group Exercise Workouts

Low Impact Aerobics

A class specially designed for beginners and for those who are restarting an exercise programme. It is also ideal for special population such as seniors, pregnant women and overweight people. Incorporating dance movements involving large muscle groups used in continuous rhythmic activity. It enables calorie burning and muscle conditioning contributing to overall cardiovascular fitness.

Each exercise session should start with a warm-up and end off with some core conditioning and gentle cool down stretching.

High and Low Impact Aerobics

Hi/Lo impact aerobics is a very energetic form of exercise which features lots of movements that lift you off the ground: jumping, hopping and jogging. It’s energetic, a high-impact class will make your body release endorphins and serotonin, which will make you feel really refreshed, energised and happy afterwards! A combination of high and low impact movements plus muscle conditioning and stretches is excellent for taking cardiovascular conditioning to the next level.

Body Conditioning

A body conditioning class focuses on intensive, but low-impact exercises which tone, shape and strengthen muscles. Classes may also include some light, high-repetition weight training. Using a variety of techniques from body weight to free weights to develop strength in the muscles through resistance, the participants will be able to learn and do the same exercise when working out on their own! A 15 minute of a great cool down stretch will be at the last phase of the class.

Kickboxing

This is a high-energy total body workout with lots of kicking and punching. Basic moves like jabs, upper-cuts, and blocks are combined with lo and hi impact aerobics for maximum calorie burning. During the last 15 minutes of class, core conditioning and flexibility exercises are added to maximize the workout and to get rid of all that stress! Beginners welcome, fun for all!

Stretch and Tone

You’ll burn calories and tone your body while integrating elements of balance, flexibility and muscle conditioning. Lowimpact with sculpting combinations in a not-so-basic workout for all levels.

1. To develop cardio vascular system.

2. To increase flexibility and endurance.

3. To enhance energy and wellbeing.

Gentle Beginning Yoga

Explores gentle movements to increase flexibility, strength and well-being. Students are led through stretches, yoga postures and breathing practices, then guided into deep relaxation. Ideal for those with chronic pain or stress, those returning from illness or injury, or anyone who would like a gentle approach to practicing yoga.

Yoga

Emphasis on deepening awareness of the body, and understanding of alignment principles. Should be able to perform the Sun Salutation series. Movements are more flowing than in beginning classes. Knowledge of the basic poses is assumed, with posture variations and breathing practices to help you deepen your experience.

Pilates Mat Class

Beginners learn basic pilates principles, techniques, and the repertoire of floor exercises. Focus is on learning proper body mechanics, alignment and form. More advanced students build strength, learn varations, and class may be performed at a quicker pace. Improves muscle tone, circulation and flexibility.

More: Quickies workout

Ideal for lunch time workouts and busy individuals!

Express Fitness Bootcamp

Raise your metabolism with this 29 minute workout! Their workouts will include cardiovascular, speed and endurance, strength training, stretching exercises, running, power walking and agility activities – which will give your mind and body the optimal fitness experience. Burn 500 calories quickly and efficiently.

Lunch Express – Circuit Training (20 minutes)

Body weight with cardio stations. Cardio and light resistance workout. When the weather permits, some outdoor exercise also! No co-ordination required.Work at your own intensity

Abs Session

An intense 1/2 hour abs workout! (All levels)

ABP – Strong abs, Better Backs, Great Posture

A 15/30 minute power packed abdominal conditioning class which will help to shape and strengthen your abdominals and back too. The 2nd half of the class – 15/30 minute will emphasize on strengthening your back and posture plus incorporating flexibility exercises for your abdominals, back, shoulders and hip.

Break-fast Walk / Evening Walk

Brisk, regular walking is the ideal way for people to get the exercise they need to benefit their health and it also provides a cardiovascular workout without putting too much strain on the heart. Energize your day with our 15 minute Power Walk, 5 minutes of Core conditioning to achieve strong abs and back and 10 minutes of stretching and breathing exercise. For morning walks, you will sure be ready for the day ahead! For the evening walks, it’ll help you sleep better.

Brisk, regular walking is the ideal way for people to get the exercise they need to benefit their health and it also provides a cardiovascular workout without putting too much strain on the heart. Energize your day with our 15 minute Power Walk, 5 minutes of Core conditioning to achieve strong abs and back and 10 minutes of stretching and breathing exercise. For morning walks, you will sure be ready for the day ahead! For the evening walks, it’ll help you sleep better.

Personal Training

Tap on the exertise of Team Fitness Guru – get one (or two) of us as your personal trainer to assist you with your fitness goals – lose weight / fat, get fit, start on an exercise program, improve our sports performance & anything related to fitness.

For more information, please feel free to contact us

For testimonials, jump here http://fitnessbootcamp.sg/testimonials