Fitness Bootcamp Singapore

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.