10 month Action Plan Checklist and Online Assignments
This page serves to be our communication board for the month of October 2010.
Learn at TeamFitnessGuru.com
Add Sharm as your friend Facebook.com/SingaporePersonal Trainer
250mins a week (This is your magic number)
Progressive duration – 30, 40, 50 & 60 minutes by 4th week.
10,000 steps a day (Use your pedometer – follow instructions as per manual)
Workout – 4 FA exercise
Staircase, Cycle, 1 station further, Walk to MRT, Park Further, Family Activities
Eat 10% Less
Write and Check Food Journal Every night for 5 mins
Choose healthier option
Motivation and Volition
Reasons why you want to lose weight and get fit
“My workout today is Non-Negotiable”
TFG Sponsored Workout
Email firstname.lastname@example.org to book your Saturday slot (October 2010 only).
- West Coast Park Sat Morning *8am Meet outside McDonald’s
- East Coast Park Sat / Sun Morning 8.30am Meet Outside KFC at The Playground @ Big Splash
- You MUST register and get confirmation from Lisa first in order to join in the workout.
- Only one workout per person maximum so others can also enjoy the workout.
- You may invite ONE friend (non-NEA) to join in the workout for free. He/she must not have been to a workout that is conducted by TFG before.
What was shared during the session just now must be religiously done, otherwise you will not see drop in fat mass or increase in fitness level.
Please ensure that you’ve been cleared by your doctor to do physical activities first before performing your workouts.
Share with us (in the comment box below) here:
- Your SMART Goals – Once
- Reasons why you want to lose weight and get fit – Once
- Incidental Physical Activities done – Weekly
- Workouts Done – Anytime
- What you did to lower your food intake? – Weekly
- Feelings, thoughts, etc – Any time
- Organise workout activities, etc – Anytime
- Accolades and Thank Yous – Anytime