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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