Singapore Personal Trainer » bootcamp

TRX Advanced and Beginner Videos

sharm — Wed, 03 Feb 2010 05:36:43 +0000

One of the most impressive TRX workout videos I’ve seen.

We know that the TRX are for people of differing fitness levels – from the Homer (Beginner) to Louis Lane (Intermediatte) and Superman (Advanced)

Advanced

See what Jody Morgan can do at at the Advanced level!

On a personal note, I’m sure my fellow ‘Superhero’ Fitness Professionals Zhywee (Dip Nutrition, Fisaf), Aaron Koh (BSc PE & Sports Science), Chris Goh (BA (NUS), PDGE PE), Andyn (IKFF2) and Marcel Daane (BHsc, CSCS) will love this video!

Beginner

I’ve posted this one before but I thought it’ll be great to show it again. For those at beginner level.

Come join us for a TRX workout, either in a group setting (TRX) or personal training. Drop us a mail if you’re interested at mail@teamfitnessguru.com

Enjoy guys!

Sharm, MSc
TeamFitnessGuru.com

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Purchase TRX

sharm — Mon, 11 Jan 2010 13:25:30 +0000

Buy an Original TRX Suspension Trainer

TRX Suspension Trainer – P2 Model

I found that it is much cheaper to get the TRX from the USA directly than to purchase from Singapore.
Click here to get to the ONLINE store in the US and get it delivered to your doorstep.

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Important: Imitation TRX products are cheap and dangerous.
Fitness Anywhere, USA taking legal action.

There are many imitation TRX products out there in the market selling as low as US$20 to US$100. They don’t work well and are dangerous. A lot of the TRX exercises will involve you being suspended in the air, on the TRX. Imagine the buckles snapping and straps slipping. You don’t want to get injured.

From the inventors of TRX, Fitness Anywhere’s official website – the ” TRX ^® , Suspension Trainer^™,Suspension Training^®, Fitness Anywhere^®, Vector Resistance^®, Door Anchor^™, Xmount^™, Xtender^™, Make your body your machine^® and the X-Globe logo are trademarks or registered trademarks of Fitness Anywhere, Inc. Patent Nos. 7,090,622 and 7,044,896.”

If you’re a fitness professional, we’re sure you don’t want your clients injured. Invest in quality and you’ll have full confidence that your product will work perfectly. Get Original.

If you’re a TRX user – don’t risk getting injured – it’s not worth it.

You can check if it’s original or not in a few ways:

1) The triggers on the cam buckles on an imitation are easy to press. For original, it’s much harder. (Hence can take our bodyweight)
2) The imitation ones have a waterproof fold-out fitness guide while the original one comes with a mini booklet with photos and instructions for each exercise.
3) The imitation ones comes with a door anchor in the package. We’d have to purchase separately for the original ones.

We’d strongly discourage you not to purchase the imitation ones as they’re known for the straps to slip as the buckles are not strong enough to take our body weight.

TeamFitnessGuru is the official sub-distributor of TRX products from Fitness Anywhere, USA. Get smart. Get original.

Learn more about the TRX Suspension Trainer in Singapore:

TRX Suspension Trainer
TRX Workout Details

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Protected: TRX Affiliates (For fellow fitness trainers)

sharm — Sat, 26 Dec 2009 15:27:56 +0000

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TRX Workout Details

sharm — Sat, 26 Dec 2009 15:05:52 +0000

TRX Group Workouts with Team Fitness Guru

Friends,

If you’re interested to join our TRX group workouts, here’s the information.

Day and time:

Saturday Workout

9.45am -10.45am, Meet at open field at East Coast Big Splash carpark (Now ‘The Playground’).

SMS Sharm (TFG’s Master Trainer) to confirm attendance – 91090995

Sunday Workout

9.45am -10.45am, Meet in front of Burger King (Near Futsal Court)

SMS Zhywee (TFG’s Chief Trainer) to confirm attendance – 81894480

Things to bring

Towel
Exercise mat to put on the grass, for friction
Your TRX (Or cash, if you’ve ordered via TFG).
If you do not have any TRX, you can share with the others.

Rates for TRX group workout: $38 per person

Due to limited space, we will be sharing your TRX with a partner during the workout. You and your partner will take turns using the TRX (when you’re resting, he’ll be working). Please bring your own TRX if you own one.

Important: As this is a group format class, the exercise prescription is such that everyone is will have a chance to share their TRXes with the others.

Rates for TRX personal training workout: – Any location, at a time of your convenience – Per session – $158 with a platinum trainer or $218 with me.

Email me at or SMS 91090995 to reserve your spot.

How to join the workout?

Kindly SMS me (+65 91090995) or email me at sharm@teamfitnessguru.com your confirmation by Thursday and wait for my reply.

What to expect

A full body workout with the TRX, which is functional. I believe there’s lots of TRX transverse plane exercises that you’ll find interesting.

PS: In case you need information on purchasing the TRX, here it is

Do I need to purchase a TRX to join the class? How to buy one?

No, there is no need to purchase one to join the class, but we strongly encourage you to do so as you’ll be able to workout on your own based on the excercises that we do during our workouts.

If you’re interested to purchase one from us, a deposit of S$250 per TRX is required to confirm purchase.

Here’s our bank details:

POSB Savings 029-24806-0

Upon successful transfer, kindly email me at sharm@teamfitnessguru.com the details of transfer and name of person who I’ll need to pass the TRX to.

Other items for sale

P1 TRX Trainer Professional (as above) (US$220)
TRX Force Kit (US$338)
TRX Door Anchor™ (US$38)
TRX X-mount™ (US$54)
TRX Force DVD and guide (US$84.50)

TRX workouts with Team Fitness Guru

Not too sure about the arms being an inch longer, but we’re glad Raf enjoyed the workout!

Alright, that’s it for now
Sharm, MSc*
TRX Certified Trainer
TRX Suspension Training System Certification Course Instructor
TRX Master Trainer Candidate
TRXsingapore.com
mobile: 91090995

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Learn more about the TRX Suspension Trainer in Singapore:

TRX Suspension Trainer
TRX Workout Details
Purchase TRX from Singapore

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TRX Metabolic Workout A and B

sharm — Fri, 11 Dec 2009 10:58:44 +0000

Alright people. If you’re still have not tried the TRX suspension training… you should! Here’s 2 workouts created by Fraser Quelch that you can start with – works on every part of the body in a short period of time.

TRX Metabolic Workout A

Metabolic workout A : Fraser and Vanessa’s TRX Metabolic workout A

TRX Single leg squat
TRX Atomic Push Ups
TRX Low row
TRX Balance lunge
TRX Side Plank

Configuration of workout:
30 secs work intervals
40 secs transition

Week 1 -> 3 sets (3 minutes rest in between)
Week 2 -> 4 sets (3 minutes rest in between)

TRX Metabolic Workout B

Metabolic workout B : Fraser and Brad’s TRX Metabolic workout B

TRX Swimmer’s Start
TRX Deep Chest Press
TRX Single Arm row
TRX Suspended Lunge
TRX Suspended Pendulum

Configuration of workout:
30 secs work intervals
40 secs transition

Week 1 -> 3 sets (3 minutes rest in between)
Week 2 -> 4 sets (3 minutes rest in between)

For more information on TRX Suspension Training in Singapore with a certified TRX Course Instructor from Fitness Anywhere (USA), kindly contact mail@teamfitnessguru.com.

Click HERE for to see all TRX Suspension Training posts

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TRX Suspension Trainer

sharm — Wed, 02 Dec 2009 04:09:14 +0000

TRXSingapore.com

Join our TRX Facebook Fan Page here

Click HERE for to see all TRX Suspension Training posts

Just came back from TRX Train the Trainer course conducted by Fitness Anywhere’s Fitness director (and my mentor) Fraser Quelch, together with his master trainers Neil Mallinson and Dan McDonogh! It’s certainly an honour and privilege to be the first 2 Singaporeans to be trained to become TRX master trainers in the near future.

All my clients know that I do not sell any supplements or equipments. That is about to change, with the TRX.

I’ve been in the fitness industry for more than 14 years – I find that the TRX is one of the most versatile and outstanding piece of equipment that everyone should have in their bags. Best of all, it’s for people of all Fitness levels – from beginner to elite athletes.

Benefits of TRX Suspension Training

There’s too many benefits to the TRX. I’m just going to list down a few here

It’s ‘All core all the time’
It’s fun, and functional
It can be easily learned and resistance level adjusted so that those at ground zero fitness can work on it. The TRX can be very challenging elite athletes.
The TRX is small and light – fits in a bag and weighs less than 2 pounds and can be used anywhere
I personally thought it was expensive until I’ve used it for my own training. In all sincerity, the price is low for the benefits that you’ll get in return from your workouts. I strongly recommend everyone to invest in one if you’re into fitness.

Here’s what you can achieve (for beginners or the advanced) just by using the TRX alone, in 1 month.

Improve your strength and balance
Improve your flexibility
Improve your cardio and endurance
Improve your functionality

Make your body your machine

TRX® Suspension Training® harnesses your own bodyweight to create resistance as you train. That’s all you need – the TRX and your own body. No additional weights required.

Unlimited Versatility

We’re all unique. Not only is each individuals body built a little differently, but we each fill our lives with a mix of physical activities that can require specific training. TRX Suspension Training allows you to instantly adjust not only the level of difficulty for each exercise, but you can easily customize any workout on the fly.

Maximize your training time

You can easily switch from exercise to exercise in less than 15 seconds. This allows you to maximize your training time and enables circuit style workouts.

Build core strength

Killer abs are great, but more importantly, having a strong core will prevent injuries, improve posture and increase overall strength. This is because all of our movements are powered by the torso – the abs and back work together to support the spine during everyday activities and exercise. Suspension Training builds core strength with every exercise by creating an element of instability that calls on your core to provide balance and coordination.

Life doesn’t happen sitting down

In real life, our bodies move to the side, backwards, forwards and diagonally. Shouldn’t we train the same way? Unlike traditional weight training that tends to be linear and follow one plane of movement (sagittal), Suspension Training encourages multiplanar training (frontal, sagittal, transverse) which integrates all your motions and mimics real life movement. This will bring a muscular balance to your body, increasing performance and preventing injuries.

TRX Suspension Trainer – P2 Model

I found that it is much cheaper to get the TRX from the USA directly than to purchase from Singapore.
Click here to get to the ONLINE store in the US and get it delivered to your doorstep.

Check out our TRX Workouts here

A sample workout

Videos of TRX Suspension Training

Here’s some videos of some practical applications of the TRX.

For Beginners

For Advanced

TRX Singapore Fan Page on Facebook

Update me on the success you’re achieving with the TRX!

Your’s in Fitness,

Sharm, MSc
TRX Certified Trainer
TRX Suspension Training System Certification Course Instructor
TRX Master Trainer Candidate
TRXsingapore.com

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.

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How to choose a good Personal Trainer?

sharm — Wed, 03 Jun 2009 06:52:50 +0000

In most countries, there are no regulations for the personal training industry, ANYONE can be a personal trainer. As such, you need to be very careful in choosing one. Having the wrong personal trainer can be dangerous (read: Permanent long term injuries). My team and I have had new clients getting us as their trainers as the ones that they had were either not producing results or causing them injuries.

We’re not biased – yes we’re good, qualified and experienced, but there are many good trainers out there too. Read on and learn who you should choose.

Testimonials - Get genuine testimonials from their existing clients. As above, anyone can put a before and after photo (which they can buy online) on their website. You’d want to find those that are unscripted and unbiased

Certifications - Anybody can call themselves a trainer, as such you should be very careful in choosing one. Find one who is preferably certified internationally -such as those from American College of Sports Medicine (ACSM), National Academy of Sports Medicine (NASM) or National Strength and Conditioning Association (NSCA). These certification bodies are reputable and trainers need to put in a lot of hours studying before getting certified. Their exams are usually stringent. Good personal trainers usually have multiple certifications to their name.

In house certifications from private gyms may be good – but nowhere close to certifications from neutral fitness bodies.

Diplomas and Degrees - Choose one that have a diploma or better still a degree in sports science or exercise. These trainers are serious about exercise and devote lots of time learning about physical fitness and exercise. Check which institutions their diplomas from – get a personal trainer from a reputed college.

Ability to teach the exercises & Teaching Certifications -National Coaching Accredition Practice (NCAP) – Anybody can learn and get certified. Get one that can use what they learn and TEACH you in an effective manner. This is a national program and is run by the Singapore Sports Council. There are also personal trainers with teaching diplomas and degrees too, look out for these. Your personal training sessions would with him/her will be of higher quality as he can impart and share his knowledge better that the average trainer.

Experience - The longer the experience in personal training and coaching the trainer has, the higher the chances that he is mature in this field and able to work with you, especially if he has experience in working with different populations (different types of people – body types/injuries/goals). Beware of fly by night trainers who try to make an extra buck. Get full time fitness professionals to give you professional advice. Remember, part time trainers means you’ll get part time service!

Trainers in Big Fitness Centres – Many trainers start out from these big fitness centres as they do not have a client base to start a career. So by joining a gym, they get referrals and personal training assignments by members who sign up at the gyms. What’s disturbing is that there might be some who are not qualified in fitness but are employed in these gyms – they go through a 1 or 2 weeks crash course in fitness and gets certified by the in house senior trainer.

These new trainers published rates at these gyms may also be very high – starting from $80 to $100 per session. A little secret to share – most in house trainers get 25 to 45% of what you pay them – the balance goes to the fitness centres.

The trainers who are confident in their services usually move out of these gyms and have slightly higher asking rates. They also do not share with any mega gyms and the payment you make to them goes to them straight. Which means, you pay the same amount but your trainer gets a higher pay than those working full time in gyms – the amount they deserve.

Professional development: Scientific researches happen everyday. In the process of selecting your trainer, ask him what he is doing / will do about this professional development. How updated is he with regards to new knowledge?

Cost: You get what you pay for. Here you can hire trainers for $20 an hour. Please think before signing up with them, and check if they have what it takes to be one. Professional trainers earn $80 to $500 an hour. That being said, be careful when choosing trainers who overcharge – rates should match level of education, experience, clientele profile, etc.

Knowledge about how to adapt a training program to special populations, and to work around injuries. Exercise prescription skill in a trainer is essential if you want to see your results fast without getting any injuries. Ask him how to work with the current injuries (if you have any). Usually personal trainers who are certified as mentioned above are able to work with different populations as they are trained to do so during the certification process.

Creativity - A personal trainer who is able to give you multiple programs will add variety to your workouts. If not, they can be quite mundane and the possibility of you losing interest in your exercise program.

Professionalism and courtesy -Every trainer should abide by a code of ethics – check out his website or ask him about ethical issues that he believes in. Proper personal training is about achieving your fitness goals effectively, efficiently and professionally.

Talk the talk and walk the walk – Your trainer should practice what he preaches. Be careful though – there are trainers who look good but are on steroids – huge biceps and body by injecting harmful substances in their bodies. As steroids help increase the body’s adapation to exercise, many ineffective and dangerous exercises may seem to work for them – but not for you. Different strokes for dfferent folks.

These ‘trainers’ may be doing contraindicative exercises (such as over the shoulder lat pull down and jacknife exercises) and teaching them to you. Be careful!

Champions / Winners – With all due respect to my friends who are Champion athletes and bodybuilders, you have to be careful in your selection. You’d want to hire the trainer or coach who created these champions. Champion athletes are excellent (read: The Best) in their sport, but may not have the pedagogy skills necessary to work with you. Ensure he/she has a valid fitness trainer / instructor certification and a track record of the clients that he’s been successful with. I know there who have them, but there are those who don’t.

“I was fat, now I’m thin – if I can, so can you”- Yes and No. Dietary and exercise intervention could be different for you, and may not work on you. A good trainer will be able to prescribe the right exercises that takes into account your needs and situation – body type, lifestyle, environment, resources (time) and motivation level to name a few.

Doing and teaching / coaching are two separate things altogether

Written by Sharm.
Copyright TeamFitnessGuru.com™ 2009

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Bootcamp your way to Fitness

sharm — Mon, 01 Jun 2009 08:57:26 +0000

Originally written for Women’s Weekly Magazine, December 2009.

Bootcamp Your Way to Fitness. Written by Sharm.

Q1. How long have you been running bootcamp classes?

I’ve been running bootcamps since 1998. Back then, they were simply called ‘Outdoor Group Fitness Training’. Essentially the workouts are similar – I employ both resistance, aerobic and anaerobic exercises in my workout programs to get to my clients’ results fast. To complement that, I also helped others achieve their fitness goals by designing and conducting individualised fitness programs such as personal training and fitness consultation – which includes diet monitoring, exercise prescription, managing motivation and adherence to their fitness programs. Partnering with other fitness professionals and sports scientists with diplomas, bachelors, masters and PhDs, our workouts for our clients have proven to be both efficient and effective.

Q2. Have you seen an increase in interest in bootcamp training, especially among women? Why do you think this is so?

The fitness goal for most ladies I meet is to lose weight and get toned. Physiologically speaking, they want to lose the stored fat in their body, and gain some lean muscle. Needless to say, the workouts also improve strength, cardiovascular ability, flexibility, confidence/mental well being, while reducing the incidence of depression, heart diseases (including stroke and high blood pressure) and high cholesterol. While gym training is good, more women are going outdoors to get their results faster. With more variety in the exercises and luxury of open space, working out has never been so fun!

Q3. What advantages has this sort of training have?

a) Working outdoors means fresh air and the feeling of freedom as compared to the claustrophobic nature of gyms and fitness studios.

b) You’ll get to workout as a group, get to know people, have fun and network!

c) It’s affordable! By working out as a group means you are able to share the cost of having a personal trainer. You’re getting an expert at only a fraction of the cost.

d) No huge equipment and no gym memberships required! You just need to bring water and a regular sized towel.

e) Start your day healthy! If you start working out the first things in the morning, your workout is done before you know it, and you have the whole day to do other important things.. such as shopping!

f) Start your day on a high as you allow a rush of endorphins through your body and thus helping you face the day ahead with a great smile and yes, body! Get outdoors and start your adrenaline pumping!

g) Knowing that you’ve burned at least 500-1000 calories the first thing in the morning, you’d think twice of eating those sinful stuff. Get results fast! With alternating intensities in the workouts, you’ll get excellent results in the shortest possible time. Just stick to the program, and watch the inches go! The 5 day program a week targets 2-4 kgs of fat loss and 2-3 inches off your waist!

h) Working out as a group brings out the best in us. The group itself provides healthy competition and motivation!

Q4. Why do you think women prefer this form of working out to going to the gym (usually men’s preference)?

In the US, ‘boot camp’ refers to our local context of ‘basic military training’ or BMT. As we all know, military boot camps are usually strenuous and tough – but they burn lots and lots of calories. Fitness boot camps, take on this idea and trainers modify these ‘military training’ type of activities and convert them to Fitness Boot Camps – which makes them safe for the general pupulation, but highly effective.

The gym can be quite intimidating to a lot of people, especially beginners. By being outdoors, the intimidation is reduced. Going to boot camp also ‘enlists’ you into a group that has the same goals – to get fit and lean. And as we know, working in a group allows us to synergize – in terms of motivation, discipline and energy levels during and after our workouts. We also share weekly reflections on our eating habits and physical activities – this keeps all of us in check.

Q5. How does bootcamp training work the body? Is it a complete body workout? Ie includes both cardio and strength training elements so you can boost cardiovascular strength as well as build/tone muscle?

Our bootcamp workouts work the entire body that results in a shapier you. It is definitely a complete body workout – includes cardiovascular, speed and endurance, partner resistance, strength training, stretching exercises, circuit training, running, power walking and agility activities – giving your mind and body the optimal fitness experience. The workouts will stretch your fitness horizons with fitness games, group challenges, wheelbarrow races, kickboxing, medicine ball drills, plyometrics, box drills, fartleks, obstacle course, guerilla drills, grass drills, and more than 15 versions of the military standard push-up and crunches! These exercises are modifiable and can be performed by anyone – from beginners to advanced fitness enthusiasts.

Q6. If women were to follow this workout that you have created, when will they start to see results?

Coupled with a balanced diet that produces a negative caloric intake (that means you burn more calories per day than what you consume) should result in a fat loss of about 2-4kgs a month. More importantly, you’ll be losing inches in 30 days. Do know that you need to eat smart and healthy too, in order to see results.

The American College of Sports Medicine (ACSM) and American Heart Association (AHA) highly recommends that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary (Negative caloric intake of about 1500 calories per day). They also recommend that we do eight to ten strength-training exercises, 10-15 repetitions of each exercise twice to three times per week. We champion ACSM and AHA’s recommendation and they have been proven to work!

Remember that weight loss will occur if energy needs exceed energy intake. Assuming a resting energy expenditure (REE) of one calorie per gram and a 2000-calorie per day, a realistic weight loss of one to two pounds per week can be achieved by reducing energy intake to 1000 – 1500 calories per day. You can now achieve this by eating healthier/lesser and doing the workouts shown below.

For best results, perform these exercises three to four times a week (with a day break in between). And increase the intensity for each exercise as soon as you can. Oh yes, please remember to eat healthy.

Sharm is a fitness consultant and personal trainer to many high profile clients since 1998. He is equipped with a Bachelor’s degree from the National University of Singapore (NUS) and postgraduate diploma in Physical Education and Sports Science from Nanyang Technological University (NTU). Currently he is in the midst of completing his Masters of Science (Exercise and Sports Studies) program in NTU. He also has international certifications, memberships and affiliations with the American College of Sports Medicine & National Academy of Sports Medicine.

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