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Exercises we do

Sun, 04/26/2009 - 20:28 — sharm

This section consists of 4 debriefs that was done after our workouts (on 4 separate occasions). If you need a general idea what we do during our sessions, please have a read.

Bear in mind that in addition to these exercises, we have many other activities that we do to keep the fun and excitement of exercising high - we even do ur own brand of 'secret exercises' that cannot be published in this website. Come join us to find out ;)

Fri, 12/26/2008 - 01:17 — sharm

Debrief #1 - December 13th 2008 - The One with the Hellos

Dear Ladies,

Thank you so much for attending last week's East Coast Fat Burn Fitness Bootcamp class. It's great knowing all of you and I look forward to our future sessions together! Glad to see you enjoying your workout and having fun completing it :)

Just to recap, here are some of the details of last Saturday's Fat Burn workout.

Location: East Coast Park, Outdoor and Indoor (Futsal Covered Court)
Duration: 1 hour
Number of Fitnessbootcampers: 10
Estimated number of calories burned: 500 to 800 calories each (Progressively, we would want to hit 1000 calories soon!)
Estimated metabolic rate increased: 180% to 200% for 24 hours (your body burns fat at a higher rate even after workouts!)
Intensities: Your own intensity (You can slowdown/sit out or go faster to hit your own targetted Rate of Perceived Exertions)
Reported intensities by participants: 6 to 8 (0 being the easiest, 10 the toughest)

Some exercises that we did:

  1. Short jog (5 mins)
  2. Power walk
  3. Stridings
  4. Shuttle run and jogs
  5. Lunges
  6. Press ups
  7. Burpees
  8. Modified Captain's ball
  9. Full body stretching
  10. Medium/High Knee Lifts
  11. Back claws
  12. Jogging on the spot
  13. Cooldown

Debrief discussions:

  1. Negative caloric intake for losing weight
  2. Frequency of workouts (with and without the group)
  3. Effective and efficient way to burn fat
  4. Scientific reasoning to Why we need to jog before stretching?
  5. Research reports that bootcamp for an hour is more effective than jogging for an hour
  6. Increasing your basal metabolic rate, so that you burn MORE when you are resting.
  7. Eating patterns.

These are some other exercises that we'll be including in our workouts in the future:

  1. Modified lunges (Stationary, Jumping, With - Twist, Shoulders, Biceps)
  2. Modified burpees (Lets keep this a surprise, shall we? ;)
  3. More Team games and mini competitions (Races, Ball games, Team Building)
  4. Partner body weight and resistance training (100s of them!)
  5. Sprints! (Shuttle, Medium, Long distances)
  6. Pilates Abs exercises
  7. Yoga and meditation

Domains that we want to include in our fat burn workouts - psychological, psycho motor, social and of course, physiological!

Okay lets take a look at promotions, shall we? Feel free to bring along a friend for a trial session :) And, as mentioned during our debrief: if she/he signs up for 10 sessions, BOTH of you will get the 11th session free. Plus, we're still enjoying the 40% discount of $30 per session (Usual rate: $50 a session). For Christmas, you may want to consider
buying a package for your friends/loved ones instead of those yummy BUT sinful chocolates, at these promotional rates ;) A great way to start a new year resolution to lose fat and get fit! Invest in fitness!

Our bootcamp classes are continuously held every Saturday, so feel free to join in anytime! Rain or shine, our programme will go on (we have a great sheltered area for wet weather workouts). For those who missed last Saturday's training, it's perfectly alright. Come join us this week or whenever you're ready. Just SMS me that you're coming :)

Please refer to http://guruFITNESS.com/fitnessbootcamp for more info. I'm also available at sharm@gurufitness.com or 91090995 (SMS) :)

For those who are coming, see you at 8.30am outside East Coast McDonald's. Meanwhile, take care and eat healthy!

Sharm
guruFitness.com/fitnessbootcamp
91090995

PS: This email is sent out everyone that filled up the Fitness Bootcamp online form. If you do not want anymore fitness emails, newsletters, guides and tips from me, please let me know and I'll delete your email address accordingly, no worries :)

Fri, 12/26/2008 - 01:15 — sharm

Debfrief #2, December 20th 2008 - The One with Channel News Asia
Dear Ladies,

Enjoyed working out with you gals last Saturday 20th December 2008. It's great having fun outdoors and enjoying the sun and breeze isn't it?  I'd like to thank you for allowing Channel NewsAsia to film us last week  too! It'll be out sometime in February, so watch out for it! For those who shyed away from being in the spotlight last week, don't fret, they're done filming and we can focus with our workouts from now on ;)


Just to recap, here are some of the details of last Saturday's Fat Burn workout.

Location: East Coast Park, Outdoor and Indoor (Futsal Covered Court) 
Duration: 1 hour 30 minutes
Estimated number of calories burned: 500 to 800 calories each (Progressively, we would want to hit 1000 calories soon!)
Estimated metabolic rate increased: 180% to 200% for 24 hours (your body burns fat at a higher rate even after workouts!)
Intensities: Your own intensity (You can slowdown/sit out or go faster to hit your own targetted Rate of Perceived Exertions)
Reported intensities by participants: 6 to 8 (0 being the easiest, 10 the toughest)

Some exercises that we did:

1. Power Walk
2. Quick Jog
3. Stretching (Static)
4. Lunges with twist
5. Squats
6. Game - Catching!!
7. Game - The Monkey Game
8. Crunches
9. Push Ups
10. Shuttle jog
11. Yoga - Cobra Stretch
12. Yoga - Deep breathing and relaxing on the breakwater
Debrief discussions:
1. We touched base on Negative caloric intake for losing weight
2. Fitness Goal Setting using SMART Principles (Specific, Measurable, Attainable, Recordable, Time bound)
3. Covey's principle (Seven habits) - Urgent / Importance of getting your fitness goals
4. Gathered feedback - "Are the sessions priced at $30 worth it?" - It's heartening that everyone was happy with they value that they're receiving from their investment for our bootcamp.
What you can do on your own:

Now that you know the correct and safe way to do the exercises, please find time and do at least 2 more sessions on your own. Feel free to come together as a group again during the week for your workouts!
Promotions:

Okay a little promotions time :)  Feel free to bring along a friend for a trial session :) And, as mentioned during our debrief: if she/he signs up for 10 sessions, BOTH of you will get the 11th session free. Plus, we're still enjoying the 40% discount of $30 per session (Usual rate: $50 a session). For Christmas and New Year, you may want to consider buying a package for your friends/loved  at these promotional rates ;) A great way to start a new year resolution to lose fat and get fit! Invest in fitness!


Share the information on Fitness:
If you think the information in this email can benefit anyone that you know, please feel free to share with them. For the last two emails specifically, they could use the program that we did for their own fat loss workouts - try it out yourself - it beats jogging for 60 minutes anytime.

Our bootcamp classes are continuously held every Saturday, so feel free to join in anytime! Rain or shine, our programme will go on (we have a great sheltered area for wet weather workouts). For those who missed last Saturday's training, it's alright. Come join us this week or whenever you're ready. Just SMS me so that I know you're coming, and we'll wait for you! :)

Please refer to http://guruFITNESS.com/fitnessbootcamp for more info. I'm also available at sharm@gurufitness.com or 91090995 (SMS) :)

For those who are just joining us, see you at 8.30am outside East Coast McDonald's (For those that registered, 8.50am is fine). Meanwhile, take care and eat healthy!


Thank you so much! 

Sharm
guruFitness.com/fitnessbootcamp
91090995

PS: This email is sent out everyone that filled up the Fitness Bootcamp online form. If you do not want anymore fitness emails, newsletters, guides and tips from me, please let me know and I'll delete your email address accordingly, no worries :)

Thu, 01/01/2009 - 01:00 — sharm

Debrief #3 - December 28th 2008 - The One with the Full Outdoors

Dear Ladies,

I'd like to wish everyone a Happy and Healthy New Year to you and your family. Optimism and strength for everyone this year!

For those who have joined our bootcamp workouts, I'd like to congratulate you - on the embarkation of your fitness programme. It's heartening to hear you sharing with us that your fitness levels have gone up by so much... as early as your second session - well done, we can only get better!

I'd also like to take this opportunity to invite everyone else, who have yet to decide on joining us. It's 2009 now and a great opportunity for you to start your fitness journey, to lose fat & inches and to be fitter than ever! We can track our fitness abilities together and see ourselves improve week after week. You'll feel and look better month after month. Be prepared to see a brand new you at the end of this new year - with augmented levels of fitness and clarity of mind. I'm confident that you'll enjoy every workout - I'll gladly refund your investment back if you don't. Feel free to ask me about the No Risk Trial for $28 (Usual $50).

Do your own exercises... if due to certain reasons you're not able to join us but want to start something on your own - feel free to check out our 'Debrief's and use the information for your own workouts. Remember - safety first and push yourselves so that you'll hit 7 to 9 in the rate of perceived exertion scale (RPE). Check with your family physician before starting your exercise regime.

We've launched a new website, dedicated to our bootcamp - feel free to check it out and share with your friends - www.Fitnessbootcamp.sg

Here is the debrief of our last workout:

Location: East Coast Park - Outdoors!!
Duration: 1 hour
Estimated number of calories burned:  About 1000 calories each
Estimated metabolic rate increased: 180% to 200% for 24 hours (your body burns fat at a higher rate even after workouts!)
Intensities: Your own intensity (You can slowdown/sit out or go faster to hit your own targetted Rate of Perceived Exertions)
Reported intensities by participants: 7 to 8.5 (0 being the easiest, 10 the toughest)

Wow what a great weather we had last Saturday (23th December 2008) eh? Had a great workout with all of you, and it's nice to see that everyone's fitness improving. Also happy to see that we're bonding more and more as a team - your motivation and push for one another were excellent. Tired faces during the workouts, smiling faces after the 60 minutes (I know, I know you're happy that its over.. heh..)

Well done, thats about 1000 calories expended!

Rye, I know you were going for a sumptuous buffet lunch with yuour colleagues, I hope you didn't eat too much! ;p How was your staircase training?

Kin, eat something light about 2 hours prior to the workouts k? The body needs time to digest the food. A banana would suffice - it's great for energy before a workout.

Naz and Jur - its so heartening to see a mother and daughter team spending time together in fitness.

Cecilia - We missed you! Hope you're recovering well.

Andrea - Hey I think the gals pushed a bit harder when you're around.. always a gem to have you with us :)

Everyone else - nice job last week - let's push harder next time ya? Remember, do at your own intensities, yet remember the principle of overload - work a little harder so you'll get fitter, faster!

I hope you've been good with your food and been doing your own workouts during the week ;)

Some exercises that we did:

  • Power Walk
  • Jog
  • Lunges
  • Pilates - Stretching
  • Inclined Pull Up
  • Jog/HNL
  • Squats
  • Turbulence Training
  • Karate - Two handed punch
  • Push Ups
  • Step Ups
  • Bridge/Plank
  • Stationary lunges
  • Stridings
  • Sprints

Debrief topics

  • Why the body aches after working out? How to get rid of it?
  • When to eat before workout?
  • Rye's vertical marathon plans.

Announcement for the week

  • We have a new website - www.FITNESSBOOTCAMP.sg Please give me feedback if you have any :)
  • I shared some tips in Shape magazine, January 2009 issue page 88 - simple yet effective ways to get back in shape after a long time of resting from exercise.
  • If you believe any of your friends can benefit from our bootcamp, please help us spread the news and this email.

Promotions

  • Bring a friend down for a No Risk Trial for $28 only. If she is not satisfied with her workout, we'll gladly refund her back.

Important

  • As usual, if you're coming for this week's workout (3rd Jan 2009), please SMS me so that I can arrange for extra trainers if there is a need to do so.

Yours in Fitness,

Sharm
91090995
www.FITNESSBOOTCAMP.sg

PS: This email is sent out to everyone that filled up the fitness bootcamp online form. If you do not want anymore fitness emails, newsletters, guides and tips from me, please let me know and I'll delete your email address accordingly, no worries :) Please accept my sincere apologies for any inconvenience caused.

CC: All Fitnessbootcamp.sg trainers.

Mon, 01/19/2009 - 15:05 — sharm

Week ending 18/01/09 - The One with the many new participants

It was a fun week for the trainers - and we're so glad to see so many smiling faces (though tired) before, during and *especially* after the workout!

The feeling of accomplishment and completion of a great workout is simply WOW isn't it?

Here are some of the stuff we did that increased our metabolism for 48 hours. Please go ahead with your own workouts at least twice more this week ;)

  • Brisk Walk
  • Power Walk
  • Jog
  • Jog on Spot
  • Stretch
  • Back Claw
  • High Knee Lifts
  • Push Ups
  • Squats
  • Punches - Side, Front
  • Broad Jumps
  • Plank
  • Lunges
  • Stridings
  • Jumping Jacks
  • Burpees
  • Star Jumps

Here are the 2 out of th 6 'Secret' exercises that we did ;)

  • Cone Ups
  • Suicides

Feel free to reply and ask questions here. Trainers are usually out in the field, park, beach, gym, studio.. and away from our laptops :) please allow us some time to reply..

Work it out!

Sharm

Thu, 02/12/2009 - 08:47 — sharm

Week Ending 08/02/09 – The One with the Fun Filled Stations

It was such an excellent weekend for the fitness team and our ever sporting members!

Great weather + Green Environment + Energetic Trainers + Fun filled fitness activity + Happy Members = www.Fitnessbootcamp.sg :P

We are so proud that most of you have progressed so much on stamina and strength in within few sessions of the boot camp! For those who just came back from a long holiday of workouts, WELCOME BACK! To those who just came in for the first time, HELLO! :) We're glad that you're happy with the workouts. It was nice to see some of you working out with your spouse and children too. It’s always great to see everybody get along so well.

This time, we had new stations to work on speed, power, strength, endurance, agility, balance, flexibility and coordination. Heard a lot of feedback that you loved it, and we're bringing some of the station workouts back again this week plus a few more new exercises. In particular, you liked the grouping (differing abilities) that we did - so we're also bringing it back again this week! Bottom line, everybody press on and work hard to their maximum ability. Great Job guys! We burn FATS, lose a huge number of CALORIES, improve MUSCLE TONE, increase METABOLISM, getting STRONGER and having FUN at the same time!

Our exercise group and the party is getting more fun - we'll keep bringing in more trainers to keep the trainer-client ratio healthy. In fact, we're expecting 5 more trainers with us (in addition to the five of us last week!)

Some of our Special Exercises – Proprioceptive Neuromuscular Facilitation (PNF) and Cone work!

If there’s any queries in regards to our boot camp, exercises and even nutrition, do feel free to post a question here or email us. The team will get in touch with you. See you all soon!

Yours in health and fitness,

Zhywee
zhywee@fitnessbootcamp.sg

 

 

 

 

 

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