My dearest Alpha and Bravo Bootcamp warriors,

Well done! You’ve reached the halfway mark. In a couple of hours time, you’ll get to assess your fitness
levels and BMI levels.

The trainers are all super stoked (just like teachers / parents sending their kids for their prelims exams.. haha) and pretty impatient to find out your ‘results’.

FYI, we’re more interested in the Fitness Test results rather than your BMI. We’ve preached the reasons why all these time so I won’t go into it again However, both are equally important.

Okay, before I go into the assignment for this week, allow me to tell you the theme for this week – OVERDELIVER.

I see two types of people at our bootcamps (at least from my own observations and feedback from others) -

(a) those who push and try their best for every single session – that’s about 95% of you (OUTSTANDING!! )
(b) those who whine and do not put in enough/ a lot of effort

Come on ladies and gentlemen. You’ve put in the effort to be present at the workout – give your Best and Overdeliver! Pace yourself all the time, but always aim to outperform your previous best. For those who have been part of (a).. Work harder and Climb Higher – nothing can stop you, except yourself. Go! Go! Go!

Always do more than what is expected (from yourself or the people around you), be it quantity or quality. Taking fitness into context – OverDeliver it! You deserve the best from yourself. Do not shortchange yourself.

Be Outstanding and Rock your World!

All the best for your Fitness Assessment later.

Here’s the ‘assignment’ for this week:

1) What was your 2.0km fitness test timing at the start of the Fitness Bootcamp session
2) What is your timing now?
3) How many kilos have you lost?
4) Input other forms of measurements and numbers (waist, hip, dress/shirt/pant size, cholesterol / sugar levels, etc) that have improved/deproved
5) How have exercise changed your life now? (Exercising on your own now/ enjoy working out/ stress levels, etc)
6) How is your mental strength now? (eg: Determination/Perserverance/Motivation/Discipline)
7) Any other input / problems?

Share both negatives and positives. Let’s all chip in and give suggestions on how to improve each other’s
weaknesses.

Let us know!

Step Up!!! Bootcamp Whoosh!

Sharm
TeamFitnessGuru.com

If Raghu have been burning an average of 1000 calories every workout, So have YOU!!!

OUTSTANDING

Not Good, Not Excellent but Outstanding. That is what myself and the other Fitness Professionals from  see in EACH ONE OF YOU this week.

It’s mid week through Week 5 and we’ve seen a lot of you putting in a lot of effort to RAISE YOUR STANDARD from Excellent to Outstanding by:

1. Cutting down Food Intake
2. Increasing Physical Activity

Do a reflection everyday and take stock on the two above. Rate yourself – which standard are you at now? If you’re still thinking and telling yourself “I cannot”, it is high time to change those words to “I can!”

What results do you want? Mediocre? Good? Excellent? or Outstanding?

You’ll have to set your targets high, otherwise complacency can easily set in – that is not what you want.

Remember this?

NOTHING BUT

OUTSTANDING

I’ve talked about the magical powers of BELIEVE and DEFEAT with the West Side yesterday.
Both equally powerful. You’ll have to decide if you’re a winner or a loser. Choose to WIN! Let BELIEVE control your Physical and Mental state. Go for nothing less than OUTSTANDING.

On Saturday at East Side, we did our not-so-routine aerobic, plyometric, kickboxing and agility stations for the first part of the training.  As usual -  the Trainers and I have been telling you that you have a choice here:

1. To choose the exercises and do those that you can
2. To choose the intensity and repetitions to your own ability

I then introduced to you our secret training – The ALL OUT  WORKOUT – for this, you have another choice, and you have only 2:

1. To promise to complete the next part of the workout and give the best that you have at outstanding level
2. To take your bags and end your session

(In case you’re asking why the extremes? The programme is designed this way for this particular station – there’s no room for mediocre. This is TeamFitnessGuru’s FITNESS BOOTCAMP, not your conventional exercise class, we’re here to achieve results. Outstanding results. )

The trainers and I are EXTREMELY PROUD and GRATEFUL and INSPIRED BY YOU that YOU have chosen to take up the challenge and step up to push your mental capacity to the limit. Your determination and perseverance pushes everyone to the NEXT LEVEL.

OUTSTANDING!!!!

Kudos!!

Check the ‘Subscribe to comments’ to be notified of when one of us ’submits’ our assignment

Loving all of you,

On behalf of all trainers,

Sharm
TeamFitnessGuru.com

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This post is dedicated to the participants of the The Lose To Win Challenge 2009, the Singapore version of ‘The Biggest Loser’

Dear Friends,

Great Job this week! Intensity have been revved, there’s less talk and more action. We can see it in your eyes – You DO want to work hard and smart to achieve your fitness goals.

I bet you can see it in the trainers too – how much we want YOU to succeed. Along the way, we’ll work on other aspects of life too – such as positive thinking and team synergy.

On behalf of all the personal trainers here at Team Fitness Guru – Press on! Your engines are now warmed up, and your body is now getting conditioned for the next level. Thank you very much in your faith with us and our exercise prescription. Thank you in working so hard to achieve your goals.

Please work with us and do the ‘GREAT THINGS TO DO’ every week. It is part of our Fitness Empowerment programme – physical activity must be complemented with sharing how you’re feeling, finding solutions to challenges that will obstruct your route to success.

Fitness Empowerment

Please ensure that you’re familiar with our fitness programme. This is *not* only an exercise workout.
It is a Holistic Fitness Empowerment Programme that catapults you into changing your fitness lifestyle. Take what you’ve learnt here with us and use it in your daily lives. The trainer’s goals for you are Long Term. We want you to learn how to enjoy exercise and do it effectively and efficiently such that you’ll continue your workouts AFTER these three months with us.

For a start, use the Empowerment strategies in your own workouts on your own. 2 or 3 more times a week for about half an hour. Put on your earphones and crank the volume up of your ipods!

Welcome to Learning Mode Week 2.

The second week of bootcamp workouts have ended for East Side. For those in the west, see you on Thursday!

These are the stations for this Week

Saturday

1. Brisk Walk
2. Gymnastics & Balance
3. Kick Boxing
4. Modified Plyometrics

Tuesday and Thursday

1. Brisk Walk, Jog and Dynamic Footwork warmup
2. Yoga
3. Fartlek System
4. Jump Cone Drills
5. Relaxation / deep breathing at warm down
6. 150pax Ciruit Training

Intensity

50% more than last week

Configuration Weekly Workout
(week starts on saturday)

Your Main Trainers

East Side – Saturday

1. Sharm
2. Zhywee (Chief Trainer)
3. Azmy (Dy Chief Trainer)
4. Lisa
5. Arnold
6. Stacey
7. Damian
8. Herman

West Side – Saturday

1. Sharm
2. Faz (Chief Trainer)
3. Ying Bin (Dy Chief Trainer)
4. Andyn
5. Hubert
6. Saiyidah Aisyah
7. Arfah
8. Sivan

East Side – Tueday

1. Sharm
2. Zhywee (Chief Trainer)
3. Azmy (Dy Chief Trainer)
4. Faz
5. Ying Bin
6. Lisa
7. Andyn
8. Hubert

West Side – Saturday

1. Sharm
2. Faz (Chief Trainer)
3. Ying Bin (Dy Chief Trainer)
4. Zhywee
5. Azmy
6. Andyn
7. Hubert
8. Arfah

Admin issues

1. Safety - As mentioned during our first session – For ALL SESSIONS – Those who are not well, on MC, have flu like symptoms are not to join in the workout. Please scan and email or fax a photocopy of your MC to DMC event if you’ve missed last session’s workout.
   • For those who are fasting, please rest if you need to. Choose your exercises, but do your best to participate in most of them.
   • For those who have knee issues, tired and find that the workout is tough at that moment, rest if you must. Lower the intensity down and do lesser repetitions (please inform trainer you’re modifying your workouts)
2. Please do not bring valuables if you can. If need to, bring the minimum. Wear a *small* pouch to put your wallet and handphone (Please switch it OFF during training)
3. Reporting for those who have lost weight, please inform your Platoon Trainers (First station during attendance taking)
4. For those who came late, please remember to meet your Dy Chief Trainers (Azmy for East Side and Ying Bin for West Side) and record your attendance. Bear in mind that all latecomers will be marked present, but late. Please be on time for your workout

Location Change

For East Side, from next week (1st September), the Tuesday sessions will be at Toa Payoh park. No more Esplanade as they’re closing off the area for F1 preparation.

__________________

GREAT THINGS TO DO

(A) Your Activity List

1) Do two or three more 30 minutes session by yourself or with your friends. If cannot afford twice, then do one more time.  Play sports, go for a brisk walk, do bodyweight exercises, climb up staircase, etc. Just move!

2) Cut back your food consumption by another 10%. Which means, you should be eating 81% of your normal food consumption prior to session one of bootcamp. Throw or give the other 19% away. You should not be wasting the ‘extra’ food in your body – it’ll just be converted to fat if you don’t burn it away.

(B) Your Online Homework
(this is homework #2, please do #1 if you’ve not done so)

FITNESS PROGRAMME ANALYSIS

1) Write down the strengths and benefits of your exercise programme (Lose To Win programme and Your own workout).

- The benefits of exercising (Other than weight loss) – think of other areas in your life (eg social, confidence, health, energy, business, family, medical costs, etc)
- The strength of group training
- The advantage of working with professional trainers

2) Write down the weaknesses of your fitness programme. Als0 include what problems that may stop you from achieving your fitness dream now?

- The negativities of exercising
- The obstacles that’ll be in your way to going for Fitness Bootcamp and your own exercises
- The obstacles that will stop you from eating 10% less and healthy food.

3) What are the solutions to (2) the weaknesses that you listed down. For negativities, do benefits outweigh costs? If so why?

4) Tell us how many kilos you’ve shed so far!

Looking forward to reading your analysis. Let’s share and find solutions for each other!

Please sign off with your Name, Team (West or East Side) and Company name (not Alpha or Bravo, but your ‘workplace’ company )

Thank you and live healthy. You should have a total of 4 to 5 physical activity sessions in a week, and enjoying them all.

Take care!

With lots and lots of love,

On behalf of all Team Fitness Guru trainers,

Sharm, MSc*
TeamFitnessGuru.com
www.facebook.com/singaporepersonaltrainer

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This post is dedicated to the participants of the The Lose To Win Challenge 2009, the Singapore version of ‘The Biggest Loser’

LOSE TO WIN CHALLENGE

LEARNING MODE

Wow! It’s been a great week with you guys. The Lose To Win Challenge is picking up speed and the trainers are excited and happy to see all 305 participants so enthusiastic about their exercise programme with us.

Just a quick recap on the structure of the Fitness Bootcamp

• Teams – A (East Side) and Team B (West Side)
• 2 Companies per Team – Alpha and Bravo
• 3 Platoons per Team
• 5 Broad categories of Fitness Training per session
• 3 Fitness Specific Stations per workout
• 6 to 8 Fitness Professionals per location

Time structure

Let’s take the first session of every week to be on Saturdays (since we had our first workout on Saturdays). ie: We’ve already completed Week 1 of our Fitness Bootcamp

• Session 1 – Team A – Saturday,15h August 2009,  East Coast Park
• Session 2  – Team B – Saturday,15h August 2009,  West Coast Park
• Session 3 – Team A – Tuesday, 18th August 2009, Esplanade
• Session 4 – Team B – Thursday, 20th August 2009, West Coast Park

What we did this week

Session 1 and 2 (Programme A)

1. Flexibility
2. Agility
3. Lower Body + Upper Body
4. Game, game, game

Session 3 and 4 (Programme B)

1. Flexibility
2. Basic Bootcamp
3. Martial Arts + Coordination
4. Partner endurance

All sessions include:

1. Warm up / down
2. Fartlek

The exercises

• We had about 5 exercises for every station

Work smart for success.

So, do you have faith in Team Fitness Guru to assist you in your weight loss journey? Well many others have and they’ve seen results - 12 kilos in 12 weeks? Really, thats easy – but requires a lot of hard work and determination.

Follow our instructions during our workouts and during Sharing time – you’ll be on your way to SUCCESS.

For now – you have to know this very basic principle to losing fat

1. Increase your caloric expenditure – by exercising and doing Effective workouts
2. Lower your caloric intake – Eat, but eat lesser. Do not eat to the point that you’re full. Lower your food intake this and next week by 10%.

Your ‘Homework’

For any kind of intervention that is related to fitness, there are always the physical and mental angles that we should work on.

For this week, I need you to fill up the bottom portion of this blog post (Speak Your Mind
Tell us what you’re thinking) and write one or two short paragraphs. Here’s some guidelines.

A) What is your fitness goal?
B) What are the reasons why you want to achieve your goals?
C) How do you intend to achieve it?

Studies have shown that public declaration of goals results in better results. What are you waiting for?

Thank you so much for the positive reinforcement that you’ve given Team Fitness Guru – motivation works both ways  Glad to know that you’re seeing the trainers working hard. In order for you to achieve your success, YOU will need to work hard too. Let’s all give the best we can – together we will work effectively, efficiently and safely towards our goal.

Yours in Fitness,

Sharm (Hisham Musa)
Master Trainer
www.facebook.com/singaporepersonaltrainer

PS: To all Muslim participants
Subject: Fasting Month From 22nd August 2009.
Please wake up for breakfast – drink lots and lots of water for sahur. Eat low GI food such as wholemeal bread or brown rice too – this will release energy slowly and is the smarter way to eat.
For breaking fast – I know you’re hungry, but eat slow and drink lots of water. I’d suggest you eat a bit for 3 minutes, then do your Maghrib. Then return back to have your dinner proper.  This strategy allows your brain to get the signals from your stomach that your body is getting food and energy, and this ensures that you won’t eat too much (as compared to a one time dinner sitting where our brains only get the signals much later after you take your first bite). Eat low GI food if you can. And do not eat anything after 10pm.
For the workouts, do attend all sessions – you are free to sit out and rest at any time – only do the exercises that you can do. Our goal for you is to *MOVE* as much as you can, even if it’s only at 60% intensity
If you feel unwell during workout, please rest at the side.

Note: The Lose to Win Challenge is open to registered workplaces with HPB. For those interested to join our Get Fit!and Ground Zero Fitness Bootcamps, please check out www.FitnessBootcamp.sg

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.

1. Aparna lost 8kgs in 2 months
2. Julia lost 4 kgs in about 2 months
3. Suraya lost 6kgs and down 1 dress size in about 2.5 months
4. Rangga lost 12.5kgs of FAT in about 4.5 months.
5. Vik lost 8 kgs in 3 months
6. Maryanne lost 3 kgs, 3 inches off waist & 2 inches off hips in 3 months
7. Michela lost 7kgs in 2.5 months
8. Nadia lost 7 kgs in about 3 months (Featured in SHAPE magazine, May Issue)
9. 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.