Practical Tools for Weight Management

Healthy Weight At Work

Quick Summaries

1. Set SMART goals – Aim for Aim for weight loss of not more than 0.5 to 1kg per week or 10% over 6 months.
2. 150 to 250 minutes of Moderate Intensity Physical Activity (start low intensity and increase intensity / duration / frequency / gradually)
3. Watch your Plate and Mind What You Eat
4. Join us at http://facebook.com/teamfitnessguru for health and fitness tips

Workout

1. Workout 3 to 5 times a week at moderate intensity, either alone, with your friends and/or families.
2. If you’re interested to join Team Fitness Guru’s workouts, check out http://FitnessBootcamp.sg for more information. Remember to SMS/Text the trainer in charge – locations, timings, mobile numbers here http://fitnessbootcamp.sg/locations
3. If you’ve been given a free TFG workout pass, please email the following details to mail@teamfitnessguru.com

• Your full name
• Email address (facebook email addresses are best)
• Mobile Number
• Organisation/Company
  
• Date/location/time you’re joining
• Who gave you the free pass?

Kindly note that your pass will expire on the last day of the month you were given the pass.

Corporate workout

Kindly check out http://teamfitnessguru.com/corporate and email us at mail@teamfitnessguru.com for investment details.

Assessment Tools

Weight Loss Motivation Questionnaire
http://www.hpb.gov.sg/data/hpb.home/files/whp/health_fac/newsevents/HR_Toolkit_Motivation_Qn.pdf

Physical Activity Readiness Questionnaire (Canadian Society for Exercise Physiology)
http://uwfitness.uwaterloo.ca/PDF/par-q.pdf

Assessment Tools from the American College of Sports Medicine (online)
http://www.myexerciseplan.com/assessment/

DigiTools available in HPB Online

BMI calculator
http://www.knowyourbmi.sg/knowyourbmi.aspx

My Health Journal
http://www.hpb.gov.sg/healthtools/item.aspx?id=3450

Exercise Videos: funFITT, Tone & Stretch

http://media.hpb.gov.sg/HOP3/Videos/funFITT/funfitt_4min.wmv

http://www.hpb.gov.sg/digitools/channelvitem.aspx?id=4306

Mobile Diet Tracker
http://hpb.techstudio.mobi/diettracker/index.jsp

Food Intake Assessment
http://www.hpb.gov.sg/hpb/ere/ere070301.asp

Cooking Whole-grains

Getting it Right
http://www.hpb.gov.sg/digitools/channelvitem.aspx?id=6502

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Join us to get fit and lose fat at our Popular TFX Fitness Bootcamps! (Yes! We’re the trainers who created the workouts for HPB’s Lose to Win Fitness Bootcamp 2009)

Up to date knowledge at your fingertips

1. Learn how Team Fitness Guru (TFG) can help you attain your fitness goals fast by getting a personal trainer
2. Add Sharm (TFG Master Trainer) to your Facebook
3. Follow Sharm (TFG Master Trainer) on Twitter @SharmTFG
4. Get Fitness and Nutrition strategies on Facebook by joining Team Fitness Guru Fan page
5. Learn how your company can get great fitness trainers to conduct your corporate fitness sessions