Feasibility Study
Feasibility Study
Feasibility Study
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I. INTRODUCTION
Greek word gymnasion. The root word gymnos means “naked” – Greek athletes
performed in the nude. The ancient Greek gymnasiums were places where athletes
After the ancient Greeks, gyms disappeared for centuries. Medieval and
Renaissance life was physically arduous enough, and ordinary people got all the exercise
By the 19th century, though, schools and colleges were building gymnasiums (and
even today, the word “gym” means “school gym class” to many people). The YMCA also
built a number of gyms for physical exercise and social sports and games. During the
mid 19th century, the Turnvereine (gymnastics unions) movement led to the founding of
element.
A form of gym known as the “boxing gym” began to appear in the 1930s, with the
train fighters and boxers – not places for general exercise. Gold’s gym chain, still going
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to day, was founded by Joe Gold in 1965 in Venice, California, which became a landmark
for bodybuilders (despite the dirty state of its equipment). Joe Gold founded the World
More and more gym chains were founded during the 1980s, including 24 Hour
Fitness (1983) and LA Fitness (1984). The trend of corporate gyms began in the 1980s,
Today, lots of people are or have been gym members, people who would never
call themselves “bodybuilders”, “fighters” or even especially sporty. New gym chains
have sprung up over the past couple of decades; Lifetime Fitness in 1990, Equinox
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History of Business
GLOBAL
Greek word gymnasion. The root word gymnos means “naked” – Greek athletes
performed in the nude. The ancient Greek gymnasiums were places where athletes
After the ancient Greeks, gyms disappeared for centuries. Medieval and
Renaissance life was physically arduous enough, and ordinary people got all the exercise
By the 19th century, though, schools and colleges were building gymnasiums (and
even today, the word “gym” means “school gym class” to many people). The YMCA also
built a number of gyms for physical exercise and social sports and games. During the
mid 19th century, the Turnvereine (gymnastics unions) movement led to the founding of
element.
A form of gym known as the “boxing gym” began to appear in the 1930s, with the
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train fighters and boxers – not places for general exercise. Gold’s gym chain, still going
to day, was founded by Joe Gold in 1965 in Venice, California, which became a landmark
for bodybuilders (despite the dirty state of its equipment). Joe Gold founded the World
More and more gym chains were founded during the 1980s, including 24 Hour
Fitness (1983) and LA Fitness (1984). The trend of corporate gyms began in the 1980s,
Today, lots of people are or have been gym members, people who would never
call themselves “bodybuilders”, “fighters” or even especially sporty. New gym chains
have sprung up over the past couple of decades; Lifetime Fitness in 1990, Equinox
In 2000, the company acquired the then largest health club chain in Atlanta and
eventually replaced its 25 units with 14 larger prototype clubs. The company continued
to build clubs in the Atlanta area and currently has 26 clubs in Georgia.
In 2007, the company expanded outside of the United States by way of an acquisition of
six fitness clubs, in Toronto, Canada. Also of notable size, in 2010 the company acquired
ten locations in Phoenix from Pure Fitness Arizona. Within a year, all but one of the
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On November 30, 2011, the company completed the acquisition of 171 clubs for
$153M from Bally Total Fitness. After the closing, LA Fitness began closing some former
Bally Fitness clubs near existing LA Fitness facilities, closed due to remodeling.
On July 2, 2012, the company completed the acquisition of all 33 Lifestyle Family
Fitness Clubs in Florida. According to Lifestyle CEO, Stuart Lasher, "we evaluated our
careful consideration, the board of directors has made the decision to sell all of the
On December 23rd, 2013 LA Fitness announced the acquisition of The Buffalo and
Rochester Athletic Clubs in Western New York. The Press release read as followed: The
Buffalo and Rochester Athletic Clubs and LA Fitness announced today that they have
completed a transaction whereby LA Fitness has purchased substantially all the assets of
the four Buffalo and two Rochester co-ed clubs. The BAC/RAC for Women clubs in both
cities and the CrossFit BAC Extreme Training facility on Union Road in Cheektowaga will
On December 30, 2013, they completed the acquisition of all 10 Vision Quest
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held by private equity firms Seidler Equity Partners, CIVC Partners, and Madison
Dearborn Partners.
http://www.diet-blog.com/09/the_rise_of_the_gym_through_history.php
LOCAL
The Little Gym® is a US-franchised fitness and development center for children
gymnastics, sports skills development and beginner karate. Strength, flexibility, balance,
rhythm, motor skills, and muscle tone, as well as good listening, cognitive, and
socialization skills are all aspects of a child's development objectives at The Little Gym®.
There are now three The Little Gym locations in the Philippines: Makati, Pasig-
Since 1976, The Little Gym® has provided that foundation in our non-competitive
programs, all taught in a fun, safe and nurturing environment. We encourage children to
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develop at their own pace, building the self-esteem they need for fulfilling and
successful lives.
In the Philippines, Fitness First started in October 2001, with its first center at the
Robinsons Summit Center in Makati City. Currently, there are 15 Fitness First clubs and
Established in 2002 Gold’s Gym has expanded its fitness profile to offer all of the
best equipment and services including, Jukari Fit to Flex workout, Zumba, Les Mills Body
Combat personal training, spinning, sports conditioning, kid’s fitness, Pilates and yoga,
while main-taining its core weight lifting tradition. It is also the preferred gym of
amateur and pro athletes, fitness and beauty contests, entertainment industry
professionals, and every day people com-mitted to their health and the quality of their
lives. With more than 3 million members in 30 countries worldwide, Gold’s Gym’s
unmatched experience and expertise continues to change lives by helping people from
Tara Gym Started Teaching in November 2011 Tara Okhovatian graduated from
Yoga Power Teacher Training from The Shanti Enrichment Yoga Series. With her 200
hour Registered Yoga Teacher Certification, Tara has been trained in a multitude of
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different yoga styles. Her structured practicum focused on an infusion of yoga and belly
dance with a concentration on exercises for the hips, abdominal and lower back.
Since graduation, Tara has been teaching yoga and belly dance at local gyms and
studios in the Ormond and Daytona Beach area. Her classes offer a range of modified
yoga, belly dance, and Pilates that tailor the needs of her students. Tara's unique fusion
of these three fitness styles will surely strengthen your mind and body and soul, while
http://www.thelittlegym.com.ph/
http://en.wikipilipinas.org/index.php/Top_10_Fitness_Gym_in_the_Philippines_(2011)
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Company Profile
The Titan Fitness all starts with a certain desire. That desire is for me and my
friends to attain a body that so fit, that men shall be envy and will make the women
drool, a body of a TITAN. And then, the Feasibility subject came upon us, giving us the
chance to study and research further what we can do about our dreams. So we decided
to put up a gym of our own where we can make our dreams come true. We all decided
to make the name of our gym TITAN FITNESS because it’s our fantasy body, A TITAN
BODY; and we know that this can bring forth a great impact for the customers. This gym
aims to develop a system wherein customers will benefit if they have their friends with
them, working out together and training at the same time. This promotes friendship and
social relations, wherein this is the main source of our business; Friendship.
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The authors derived the name of the business to the word TITAN, where in Greek
Mythology; they were a primeval race of powerful deities that ruled during the
legendary Golden Age. They were immortal giants of incredible strength and were also
the first pantheon of Greek gods and goddesses. They derived this from the word
because the authors once had a dream, to possess a titan-like body where men and
women would envy.
The location of the gym is located at Quirino Avenue., Novaliches Quezon City in
front of Hypermarket Kalye Uno. The place is near condominiums, schools, and shopping
areas where most population in the area comes into. The location where the building is
supposed to be built has a nice environment because the surrounding area is clean and
green.
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The red font color of the name symbolizes sexuality and passion which are the
characteristics of a titan. The logo pictures a Titan hauling an enormous rock. This was
also derived from the Greek mythology where Atlas, a titan, hauls the whole Earth as his
punishment.
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their decision for a change. To help the people of our community to make themselves
better by improving their physical body and live towards a healthy lifestyle.
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The company is a fitness center that offers a wide variety of body building, fat
burning and exercising machines and equipments. High quality equipments and facilities
that is sufficient enough for the estimated number of customers are provided. Inspected
every day, we ensure that our equipments and facilities are all in good condition for the
Assisting the customers are trainers specialized in different forms of martial arts
like boxing, muay thai, and taekwondo. Our employees are trained specialists and will
guide you all throughout in achieving your goals and resolutions regarding your health,
physical body, and a fit lifestyle. Customers are expected to pay different amount of
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attracting people in large numbers. This is occurring due to the high pressure life styles
that we have and the stress it puts on our bodies and brains. These fast paced times
require us to be fit both mentally and physically. When you don’t take care of yourself, it
leads to issues related to the heart and diabetes. These problems occur because people
are overweight. This is why professional fitness trainers come into action.
Fitness clubs and retirement communities stand to benefit from health and
fitness programs that cater to the older adult. The number-two prediction notes the
baby boom generation is growing older and living longer, and their physicians are
recommending they remain active. One down trend maybe observed in this industry, is
the tendency away from the commercial gym. As consumers continue to invest in their
health needsm most will be looking for an environment that provides individualization
People nowadays chose the most convenient option for food consumption which
is fast food, which leads to obesity. For the first time in history children of this
generation may not live as long as their parents or grandparents because of the diseases
and the impairments associated with childhood obesity. With the cutbacks in physical
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there is a need for fitness professionals to provide their services to this population to
Typically, a fitness center offers the same equipment functionality but differs only
in brands. Major fitness centers have treadmill, stationary bike, dumbbell, sit-up bench,
and cardio equipment. These gyms charge their customers from Php 600 to Php 3,000
for monthly membership fee. This excludes add-on services such as physical trainor
assistance, usage of shower rooms and massage. Local fitness centers charge Php 300
per PT session while first-class gyms offer the same services for a minimum of Php 700.
Annual membership fee also varies across fitness centers. Some may waive this for
annually pay at a minimum of Php 11,000 to Php 45,000 inclusive of unlimited visits, at
The trend for 2014 will be the collaboration between government and
commercial organizations and health and fitness groups to get the word out about
health and fitness. This trend isn’t that surprising, considering that some experts predict
that 75%of adults will be overweight by 2015 and 41% will be obese. 2009 brought us an
amazing influx of new exercise training tools and 2014 will continue that trend with
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even more great mobile fitness apps, exergames and GPS tracking devices. The use of
tracking and online training and scheduling tools will increase in the coming year with
more people looking to better gauge their progress by accessing and monitoring details
of their fitness programs. Along these lines, we’ll also see more interest in living a
healthy lifestyle. While we’ll stay focused in our weight, Filipinos will definitely recognize
a healthier lifestyle.
The investing capital of these products was divided equally from each partners of
the partnership.
6. Depreciation
3. Office Supplies
7. Rent Expense
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MANAGER
ASST.
MANAGER
Maintenance
Trainors (10) Cashier (2) Medics(2)
(2)
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Our second choice of business if we fail to continue the fitness gym will be to
We chose salon because it is the most fitted type of business we can do after
fitness center. Redesigning the interior will be easy since large sizes of mirrors are
already present. Secondly, the platform of the gym is plain and easy to decorate for it to
become that view of a salon. Lastly, we won’t need to reform or renew the placement of
the materials and no need for another room construction since we have all extra rooms
that we could use. We won’t have that much difficulty renewing our business.
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OUR VISION: To facilitate the process of helping people make themselves better by
OUR MISSION: To maintain a state of the art gym fitness facility that offers the clientele
diverse, productive, affordable and accessible means of exercise and fitness that is
because it is easy to allocate capital and start a business. It can also enhance the
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Pre-Opening
Distribution of flyers will be used to inform the people or the public about the
opening of the business. The flyers contain information such as the location and the
services offered by the business. Placing a life-sized image of the business logo around
Grand Opening
On the grand opening of the business, music will be played with large speakers that
will be placed in front of the entrance to attract the attention of the public. There will
also be a Grand Promo for the first month and for the first time customers by providing
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Timeline of Events
Planning
Allocation of
Funds
Location
Construction
Acquisition of
materials &
equipments
Hiring/Training
Promo Ads
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Titan Fitness Center offers well-maintained gym equipments for the customers.
There will also be equipments for combat sports training like punching bags, double end
bags, and punching dummies. There will also be a boxing ring, snack bars, member
lounges, shower and locker rooms. All of these facilities will be provided for the outmost
convenience and comfort of the customers. We will also provide computer access self-
service system for our customer for them to choose freely their desired gym instructors,
For our service development, we would want to improve the services that we
offer to the customers. The aerobic exercise will be improve to a dance fitness program
called “zumba”. From the combat category, Boxing and muay thai will be improve to
Zumba- involves dance and aerobic elements, with a choreography of 6 different dances
Kickboxing- is developed from boxing and muay thai. This training is for self-defense,
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This also means that there is an attractive prospect in terms of jobs and businesses in
the industry. The Bureau of Labor and Employment Statistics suggests that the number
of jobs within this industry is expected to increase by more than 23% over the next 10
years. The bureau also said that the number of jobs available under “fitness and
this, baby boomers are being encouraged to exercise regularly, so that they can stay
healthy and fight the effects of aging. Let’s look at the current situation of fitness
and Sportsclub Association (IHRSA), there has been a significant increase in the number
of health clubs, gyms, and other fitness centers. From the list found in the Yellow Pages,
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there are 30,500 fitness centers in the country as of January 2012. Back in 2005, this
number was just around 26,830 and gradually increased over the years.
The number of people deciding to join a fitness center has also risen to a
significant amount. According to the IHRSA statistics, the number of health club or gym
memberships has increased from 41.3 million in 2005 to 50.2 million in 2012. The most
current reports show number of people who have at least used a health club in 2012
increased those with memberships by 8 million in the same year. This means that as of
January 2013, there are approximately 58.5 million people who are utilizing fitness
With these statistics, it might be safe to say that there are attractive prospects for
jobs in the fitness industry. The number of personal trainers has also risen incredibly
over the past few years. According to the Department of Labor and Employment, there
were 231,500 personal trainers in Philippines of 2011. This is a 44% increase in the
numbers from 2001. That’s why you find so many people who are trying to turn their
Economists from the Bureau of Labor Statistics suggest that occupations like
fitness instructors and personal trainers are the driving force in the success of the
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The IHRSA also reported that the total revenue in the fitness industry reached
P21.8 billion in 2012. This is a significant increase from the P20.3 billion made in 2010
by the industry. Since 2008, health club memberships rose by 10%, while the number of
non-member patrons also increased by 5%. This particular number went up from 7.7
The Physical Activity Council Top line Report revealed that over 60% of people
regularly participate in fitness sports as of 2012. This is the fifth consecutive year in
which these numbers have remained stable at 60% or more. This goes to show that the
fitness trend is not going away soon in Philippines and the fitness industry is only going
http://blog.gyminsight.com/2013/05/most-current-fitness-industry-statistics/
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Targeted Market
The main competitors of our fitness center would be Fitness Fury Gym, Muscle
Fitness, and Millenium Gym, VRA Gym & Fitness Center and Elorde Boxing Gym. All of
these gyms are located within 5 km. of the proposed location site. The competitive
advantage that we have will be the martial arts training that we offer and the member’s
lounge that we have for the regular members of our fitness center.
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Competitor’s Profile
Competitor's Profile
A B C D E
Millenium Fitness Fury VRA Gym & Elorde Boxing
Company Name Muscle Fitness
Gym Gym Fitness Center Gym
Mr. Almario Mr. Richard Mr. Elmer C. Mr. Gabriel
Owner/Manager Mr. Vincent Aquino
Umali Gallarde Rafael Elorde
Year Started 2012 2012 2010 2012 2013
No. of years in
2 2 4 2 1
business
No. Of employees 4 3 4 2 6
No. of
75 70 75 60 85
customers/day
Annual Sales 4,856,250 3,675,000 3,937,500 3,150,000 7,437,500
Barriers to Entry
1. Inexperience – the lack of knowledge in the part of the owner to run the business.
3. Natural Calamities – These events can devastate your business in seconds. This
5. Technology – the business also have to cope up to the fast changing technologies to
6. Promotion to customers – as a new entrant, you have to convince the market about
your business.
DEMAND ANALYSIS
YEAR DEMAND
2010 574,480
2011 588,490
2012 602,865
2013 617,610
2014 639,555
Formula:
2014 - 2010 = 65, 075
Projected Demand
YEAR DEMAND
2015 652,570
2016 665,585
2017 678,600
2018 691,615
2019 704,630
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SUPPLY ANALYSIS
YEAR SUPPLY
2010 119,000
2011 117,250
2012 122,500
2013 127,750
2014 129,500
Formula:
2014 – 2010 = 19,950
Projected Supply
YEAR SUPPLY
2015 131,600
2016 133,700
2017 135,800
2018 137,900
2019 140,000
HISTORICAL
YEARS DEMAND SUPPLY DEMAND-SUPPLY GAP % Satisfied % Unsatisfied
2010 574,480 119,000 455,480 21% 79%
2011 588,490 117,250 471,240 20% 80%
2012 602,865 122,500 480,365 20% 80%
2013 617,610 127,750 489,860 21% 79%
2014 639,555 129,500 510,055 20% 80%
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Target market share is projected at 4% in the first year of operation and will increase by
1% in the succeeding years
PROJECTED
Target Total
DEMAND- % %
YEARS DEMAND SUPPLY Market Expected
SUPPLY GAP Satisfied Unsatisfied
Share customer
2015 652,570 131,600 520,970 20% 80% 4% 20,839
2016 665,585 133,700 531,885 20% 80% 5% 26,594
2017 678,600 135,800 542,800 20% 80% 6% 32,568
2018 691,615 137,900 553,715 20% 80% 7% 38,760
2019 704,630 140,000 564,630 20% 80% 8% 45,170
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Marketing Strategy
Service
Titan Fitness Center offers well-maintained gym equipments for the customers.
There will also be equipments for combat sports training like punching bags, double end
bags, and punching dummies. Boxing ring, snack bars, member lounges, and shower
room will also be provided. All of these facilities will be provided for the outmost
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Pricing
Combat Sports:
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Positioning
their decision for a change. To help the people of our community to make themselves
better by improving their physical body and live towards a healthy lifestyle.
We would like to advertise through the use of posters and tarpaulins that will be
placed within 5 kilometers of the location. Though may not attract as many customers
as T.V. and radio advertisements would do, we are trying to focus on those living or
working within the area of the specific branch. One of the reasons that gym goers stays
with their gym is because of the convenient location, thus, even if the advertisements
attract audience but the audience is not willing to be a customer, this will result to a
We are also planning to make promotions every 15th day of the month. There will
be a 20% discount in membership fee. This is to attract newly earned office workers to
try and be a member of Fitness First. There will also be promotional programs that will
be released every new year’s eve. A raffle draw, only one member will be given a 6
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preserve the loyalty of the members. We would also create a Facebook page wherein
Total
EVENT ACTION TAKEN DURATION MECHANICS PROJECT COST Cost
One (1) month Distribution of December -Giving flyers -Flyers and leaflets
before Flyers 2014 and leaflets (P2,000) P2,000
-Ribbon
-Ribbon cutting (P100)
of the owners -Banners
-Display of (P3,000)
January Balloons and -Balloons
Opening day Ribbon cutting 2015 banners (P1,000) P4,100
-Free Umbrella
will be given to
Umbrella give the first 50
away for the January 1- customers of
first 50 7, 2015 Titan Fitness -50 Umbrellas
costumer (1 week) center (P150/each) P7,500
Total
EVENT ACTION TAKEN DURATION MECHANICS PROJECT COST Cost
-cash price winner
(P10,000)
-Banners
(P3,000)
-Balloons
January to -contest for the (P1,000)
1st Titan’s March customers with -Guest’s token
Anniversary Shapeshifters 2016 exciting prices. (P50,000) P64,000
-Trip fitness
trekking to
Daraitan, Rizal -Banner
Summer with the Titan’s (P3,000)
fitness Titan Summer March professional -Bus rental fee
promotion Adventures 2016 mountaineers. (P36,000) P39,000
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-Students with
a group of 5
people will get
June to a discount of -Banner
Back to school Barkada Promo July 2016 40% (P3,000) P3,000
-Gold members
of the titan
fitness will get a -Banner
chance to win (P3,000)
as much as -Customized
Year end Raffle December P10,000 worth Compression shirts
promotion promotions 2016 of prizes (P10,000) P13,000
P29,000
-Banners
(P3,000)
-Ballons
Introduction of
-new promotion (P1,000)
the Gold January
(Gold -Gold membership system
2nd membership 2017
Membership) upgrade
Anniversary card
(P20,000)
-Gold cards
(P5,000)
-Trip fitness -Banners
Titan Summer
Summer March Trecking and (P3,000)
Adventure part P39,000
fitness Promo 2017 Hiking at Mt. -Bus rental fee
II
Makiling (P36,000)
-Students with
a group of 5
August -Banner
Back to school Barkada promo people will get P3,000
2017 (P3,000)
a discount of
40%
-2018 Fitness
lifestyle planner
to all members -Banner
Year end December that have (P3,000)
Gift Give aways P23,000
promotion 2017 registered -80pcs of Titan Planner
within the (P20,000)
month of
december
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-Gold members
of the titan -Banner
fitness will get a (P3,000)
Year end Raffle December
chance to win -Customized P13,000
Special promotions 2018
as much as Compression shirts
P10,000 worth (P10,000)
of prizes
-Titan fitness
center will
conduct a fun -Banner
run to promote (P3,000)
health and -Balloons
4th January wellness (P1,000)
Anniversary Fitness fun run 2019 lifestyle -Titan Fun run shirts (P150) P4,000
-Trip fitness -Banner
Titan Summer trecking and (P3,000)
Summer Adventure part March hiking to Mt. - Bus rental fee
fitness promo IV 2019 Cristobal (P36,000) P39,000
-Students with
a group of 5
people will get
August a discount of -Banner
Back to school Barkada promo 2019 40% (P3,000) P3,000
-2020 Fitness -Banner
lifestyle planner (P3,000)
Year end December to all members -80pcs of Titan Planner
promotions Gift Give aways 2019 that have (P20,000) P23,000
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registered
within the
month of
december
-Banner
(P3,000)
-Giving Free -Balloons
Titan shirts to (P1,000)
the customers -500 Shirts
-Free titan (P200)
5th Free Shirts and January tattoo and hena -tattoo Inks
Anniversary Titan tattoos 2020 tattoo (5,000) P109,000
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1st Anniversary
-This will be a 3 month contest where the contestants must train, loose/gain weight,
form or build a body figure in a 3 month period. The one with the sexiest and excellent
body figure will win the challenge. The body figures will be judged by a group of 3
Mechanics to join:
Register at the titan fitness center gym, registration will start on sept. 1st
P5,000 cash
Water tumbler
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2nd Anniversary
-If you avail a membership card, you can train in the gym anytime and any day you want
in a period of 1 month. The gold membership card has the same 1 month duration, but
with the new gold membership card, you can now earn points every time you enter the
gym. You can spend your earned points in redeeming another 1 month extend or
You will avail the gold membership card once, and the card last a lifetime or you can
earn points a lifetime, but the duration of using the gym is still 1 month.
5points/day of training
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3rd Anniversary
-On the 3rd year anniversary, titan fitness center will conduct a mix martial arts
tournament. Any form of martial arts, and fighters can register on the tournament. The
tournament will have 3 divisions. The lightweight, the middle weight,and the heavy
weight division. Each division contender maximum limit is 10.The registration fee is
P1,000.
20,000php
500points
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4th Anniversary
-On the 4th year anniversary, Titan Fitness Center will conduct a fun run to promote
health, wellness and fitness to the people. The starting line will be at the
Commonwealth tandang sora intersection and the finish line will be at the Titan Fitness
gym at sangandaan. This is a 5.5km run that covers the whole tandang sora avenue.
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5th Anniversary
-On the 5th year anniversary, Titan Fitness Center will be giving away Costumized design
T-shirts for our beloved costumers and Free Titan tatoos by our professional tattoo
artists.
Sales Tactics
Our sales tactics is through advertising, giving of leaflets, flyers, and tarpaulins
within the area and through the internet. This is to ensure that the name of our fitness
Sales Force
The company will provide persons who will go from places to places to advertise
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Job Description
JOB TITLE JOB SPECIFICATION JOB DESCRIPTION
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Organizational Structure
MANAGER
ASST.
MANAGER
Maintenance
Trainors (10) Cashier (2) Medic(2)
(2)
A Line staff organization will be used by the business because it is simple, highly
efficient, versatile and fast in terms of decision making. It is also the best type of
organization chart to use because the business has few numbers of personnel.
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Ownership
is easy to allocate capital and start a business. It can also enhance the decision making
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Personnel
Passed
Passed
Pre-Hiring Assessment
Orientation
Signni
Signing of Contract
Start
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Application
All applicants resume will be screened by the hiring manager. Upon Screening, the
manager/HR should base on the skills, educational background and work experience of
Initial Interview
The selected applicants will undergo initial interview so the Interviewer will have a
background and pre-information about the applicant. The Interviewer should ask
questions that test the psychological and mental ability of the applicants.
If the applicant failed the interview, he/she will exit and try to find another
company.
Final Interview
The interviewer/ Manager should take the charge for the final interview. The
Interviewer can repeat the questions based on his/her answers during the initial
interview to test the consistency and honesty of the applicants. Also, the interviewer
should test the psychological behavior of the applicant not just his/her mental or
physical abilities/skills.
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If the applicant failed the interview, he/she will exit and try to find another
company.
Pre-Hiring Assessment
Upon PHA (optional), the applicants will undergo observation before regularization so
the employer can test if he/she can do the expected responsibilities and tasks to
Orientation
During orientation, the HR/assigned person should explain the history or background of
the business. They should be informed about the Do’s and Don’ts, regulation and
Signing of Contract
The Applicant should be reminded and should be informed about his/her wage/salary,
benefits, deduction, and how long will he/she be with the team, and what would
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Start
The applicant will now start/begin to do his /her tasks and duties base on the Key Result
Area given to him/her and should show she/he is willing to learn. His/ Her first day is
Compensation Package
Managerial position
Position Total compensation monthly pay monthly pay as % of total Time in position
Note: The 2nd level manager, after 6 months of working should renew its contract.
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PAGIBIG
Base Weekly Monthly Annual
Position Contribution Contribution Contribution Contribution
Manager 50 350 1500 18000
Asst. Manager 50 350 1500 18000
Trainer/Gym
30 210
Instructors 900 10800
Medic 25 175 750 9000
Cashier 20 140 600 7200
Maintenance 15 105 450 5400
PHILHEALTH
Base Weekly Monthly Annual
Position Contribution Contribution Contribution Contribution
Manager 50 350 1500 18000
Asst. Manager 50 350 1500 18000
Trainer/Gym
30 210
Instructors 900 10800
Medic 25 175 750 9000
Cashier 25 175 750 9000
Maintenance 15 105 450 5400
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Managerial position
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HOURS OF WORK
Art. 82. Coverage. The provisions of this Title shall apply to employees in all
the family of the employer who are dependent on him for support, domestic
helpers, persons in the personal service of another, and workers who are
regulations.
perform their duties away from the principal place of business or branch
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office of the employer and whose actual hours of work in the field cannot be
Art. 83. Normal hours of work. The normal hours of work of any employee
one hundred (100) shall hold regular office hours for eight (8) hours a day, for
five (5) days a week, exclusive of time for meals, except where the exigencies
of the service require that such personnel work for six (6) days or forty-eight
compensation of at least thirty percent (30%) of their regular wage for work
on the sixth day. For purposes of this Article, "health personnel" shall include
Art. 84. Hours worked. Hours worked shall include (a) all time during which
and (b) all time during which an employee is suffered or permitted to work.
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hours worked.
Art. 85. Meal periods. Subject to such regulations as the Secretary of Labor
may prescribe, it shall be the duty of every employer to give his employees
not less than sixty (60) minutes time-off for their regular meals.
Art. 86. Night shift differential. Every employee shall be paid a night shift
differential of not less than ten percent (10%) of his regular wage for each
hour of work performed between ten o’clock in the evening and six o’clock in
the morning.
Art. 87. Overtime work. Work may be performed beyond eight (8) hours a
day provided that the employee is paid for the overtime work, an additional
the first eight hours on a holiday or rest day plus at least thirty percent (30%)
thereof.
particular day shall not be offset by overtime work on any other day.
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week shall not exempt the employer from paying the additional
Art. 89. Emergency overtime work. Any employee may be required by the
Executive;
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goods; and
Chapter, the "regular wage" of an employee shall include the cash wage only,
1. It shall be the duty of every employer, whether operating for profit or not,
to provide each of his employees a rest period of not less than twenty-
four (24) consecutive hours after every six (6) consecutive normal work
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days.
2. The employer shall determine and schedule the weekly rest day of his
their weekly rest day when such preference is based on religious grounds.
Art. 92. When employer may require work on a rest day. The employer may
suffer;
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measures;
5. Where the nature of the work requires continuous operations and the
and
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2. When the nature of the work of the employee is such that he has no
than that prescribed under this Article, the employer shall pay such higher
rate.
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1. Every worker shall be paid his regular daily wage during regular holidays,
2. The employer may require an employee to work on any holiday but such
rate; and
Thursday, Good Friday, the ninth of April, the first of May, the twelfth of
June, the fourth of July, the thirtieth of November, the twenty-fifth and
thirtieth of December and the day designated by law for holding a general
election.
1. Every employee who has rendered at least one year of service shall be
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2. This provision shall not apply to those who are already enjoying the
benefit herein provided, those enjoying vacation leave with pay of at least
3. The grant of benefit in excess of that provided herein shall not be made a
Art. 96. Service charges. All service charges collected by hotels, restaurants
percent (85%) for all covered employees and fifteen percent (15%) for
them. In case the service charge is abolished, the share of the covered
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you must give your employee certain terms and conditions of employment in
include the full names of the employer and the employee and details of the
job title, the pay, hours of work, notice requirements. You can read details in
and practice in the workplace can also constitute a term of employment, for
you must agree this change with your employee. This requirement for both
the employer’s and the employee’s consent to changes in the terms of the
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Art. 99. Regional minimum wages. The minimum wage rates for agricultural
and non-agricultural employees and workers in each and every region of the
Productivity Boards. (As amended by Section 3, Republic Act No. 6727, June 9,
1989).
PAYMENT OF WAGES
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chits, or any object other than legal tender, even when expressly requested
by the employee.
Art. 103. Time of payment. Wages shall be paid at least once every two (2)
the employer shall pay the wages immediately after such force majeure or
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1. That payments are made at intervals not exceeding sixteen (16) days, in
Art. 104. Place of payment. Payment of wages shall be made at or near the
Art. 105. Direct payment of wages. Wages shall be paid directly to the
may be paid through another person under written authority given by the
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2. Where the worker has died, in which case, the employer may pay the
wages of the deceased worker to the heirs of the latter without the
and the fact that they are his heirs, to the exclusion of all other persons. If
any of the heirs is a minor, the affidavit shall be executed on his behalf by
employer who shall make payment through the Secretary of Labor and
Labor and Employment shall act as referee in dividing the amount paid
among the heirs. The payment of wages under this Article shall absolve
the employer of any further liability with respect to the amount paid.
contract with another person for the performance of the former’s work, the
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In the event that the contractor or subcontractor fails to pay the wages of his
employees in accordance with this Code, the employer shall be jointly and
extent of the work performed under the contract, in the same manner and
determine who among the parties involved shall be considered the employer
employer does not have substantial capital or investment in the form of tools,
recruited and placed by such person are performing activities which are
directly related to the principal business of such employer. In such cases, the
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employer who shall be responsible to the workers in the same manner and
Art. 108. Posting of bond. An employer or indirect employer may require the
under contract, on condition that the bond will answer for the wages due the
employees should the contractor or subcontractor, as the case may be, fail to
Art. 109. Solidary liability. The provisions of existing laws to the contrary
provision of this Code. For purposes of determining the extent of their civil
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first preference as regards their wages and other monetary claims, any
monetary claims shall be paid in full before claims of the government and
other creditors may be paid. (As amended by Section 1, Republic Act No.
wages recovered.
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DO’s
2. Employees must wear complete uniform and name tags at all times when
on duty.
4. Employees must greet the customers upon entering and leaving by their
respective names to develop good customer relationship.
6. Employees must maintain the area clean and safe at all times.
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DON’T’s
1. Talking vulgar language and the likes are not allowed in the workplace.
Attendance Monitoring
1. The working days will be from Monday to Sunday, 7 days a week and the
working hours are:
Operating service hours will start and ends with the following day:
• 9am-10pm Sunday
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1. Employees must wear the official uniform and ID at all times while on
duty.
Sanctions:
facing a customer
physically fit body. The company entitles them to use all gym
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Sanctions:
1. Employees should greet the customer before and after the service.
2. The employees should not show any bad personality towards the
customer
Sanctions:
immediately
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Sanctions:
branch manager.
Sanctions:
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Other policies
and playing with the equipments and facilities are strictly prohibited.
Sanctions:
Employees that will absent from work must notify the manager/owner in
order to be excused.
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c. Fortuitous events
Code of Ethics
The ethos of the exercise professionals and their practice requires its
members to discharge their duties and responsibilities, at all times, in a
manner which professionally, ethically, and morally compromises no
individual with whom they have professional contact, irrespective of that
person’s position, situation or condition in society.
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Confidentiality
Personal Relationships
Professional Integrity
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Advertising
Discrimination
Loyalty
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Public Comment
Working Relationships
Professional Development
Research
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Professional Standards
Competence
Referral of Clients
The exercise professional shall keep records and reports clearly and concisely
for the information of clients, professional colleagues, and legal purposes and
to record fitness services.
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Disciplinary Process
b. must give the professional at least 14 days from the time the notice is
served within which to make submissions to the committee in connection
with the complaint, and
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complaint, it is satisfied that the facts alleged in the complaint have been
proved.
a. until the expiration of the period within which the exercise professional is
entitled to appeal against the resolution concerned, or
b. if within that period the exercise professional exercises the right of appeal,
unless and until the association confirms the resolution, whichever is the
later.
Right of Appeal
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b. the committee and the professional must be given the opportunity to state
their respective cases orally or in writing, or both, and
V. OPERATION PLAN
Operation Plan
60 persons.
Operating service hours will start and ends with the following day:
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• 9am-10pm Sunday
Operation:
facilities/Accounting income
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Employee’s Schedule:
Shift)
communication among areas and work together to achieve the defined goals
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introduction of martial arts training that is not commonly found on any other
gyms. This will be the main attraction and strategic move of our company to
Step 1: Customers will enter the building and proceed to the main lobby.
Step 3: Customers will pay specific amount of money for the chosen services
to cashier.
Customers
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Greetings
Payment of
Serivces
Employees Assistance
Customer Management’s
Complaints Assistance
Start of Service
Retrieval of
belongings
Customers
Exit
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Operating Cycle
CUSTOMER
ENTERS
FACILITY
COMPANY
EMPLOYEES
RENDERS
TAKES CARE OF
SERVICE TO
CUSTOMERS
CUSTOMERS
EMPLOYEE
COMPANY PAYS
ASSISTS
EMPLOYEES
CUSTOMERS
COMPANY
COLLECTS CASH
FROM
CUSTOMERS
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Waste disposal
Main Lobby
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-It is located in the main entrance area in which the receptionist and
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Gym Floor
Training Area
sessions.
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Boxing Ring
- A normal size boxing ring that can be used by customers to get the
Locker Rooms
personal belongings.
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Member’s Lounge
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- Clean and refreshing shower and comfort rooms are provided by our
gym.
Car Parking
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Company Uniforms
Maintenance Cashier
Trainors
Receipts
Identification Card
The company will expand the building area with a plan of adding new
facilities such as sauna and swimming pool for a total package deal for the
members of the fitness center. Cope up with the newest form of technology
satisfaction.
The company also plans to add or cater additional branches all over
Quezon City once the main branch is stable and profitable enough.
Injuries
Even though you may require your clients to sign an informed consent
any claims they may make against you, you must still do everything possible
Equipment
getting on or off.
Trainers
Your trainers and staff must also be familiar with the proper operation
mandatory training sessions before they use any of your equipment. Having
your trainers show the client how to properly use each machine not only
lowers your risks, but often lets the client use the machine more efficiently.
Obsolescence
becoming obsolete. The fitness industry is known for innovation, and new
technology, your patrons will expect to have access to the best equipment
available.
Employee Risks
employees for a great deal of tasks. For example, you may have to hire
Mitigation
As a business owner, you need to take the proper steps to mitigate the
risks associated with this business model. By purchasing the right types of
business insurance, you can limit the chances of personal liability. You can
also get past a problem without having to negatively impact your business.
External Risks
External risks are risks that the company will face with regards to the
environment that could affect the flow of business in case of occurrence and
Natural calamities
damage not only to the sales of the business but also to the properties and
assets.
Economic downfall
Disease
War
Insurance Provisions
The following are the insurances we would like to acquire before putting up
our business. These will help us ensure the safety of our business and all the
concerned matters.
party.
tools you should consider purchasing a policy that will protect you if
you have a fire, vandalism, theft, smoke damage etc. You may also
operate.
gives up his rights to sue his employer for the incident. As a business
complications. State laws will vary, but all require you to have workers
services. Your general liability policy does not provide this protection,
directors and officers of a company against their actions that affect the
your company, as a direct result of their actions on the job, finds him
you have life insurance, the insurer pays a certain amount of money to
a beneficiary upon your death. You pay a premium in exchange for the
allows you to know that your loved ones will not be burdened
Community
The company aims to help people within the community develop self-
Municipality
The company aims to comply with the municipal rules and ordinances
Provincial
The company will also comply with the provincial laws with strict
compliance.
National
The company will help the nation in providing jobs exclusively for the
Filipinos.
Government
The company ensures to pay the right taxes at the right time and is
Owners
The company will generate profits for the sustainment of the families
of the owners and for the expenses for the continuance of the company
Other stakeholders
and the company by providing services to them and acquiring services from
them.
Manpower Schedule
Administrative Expense
4. No discounts were granted for 5 years of operation and all transactions are
cash basis.
Project Costs
PROJECT COST
Fixed Assets Requirement:
Quarterly
Furniture and fixtures 544,950
Office equipment 161,000
Gym equipment 1,664,000
Leasehold improvements 100,000
Total Fixed Assets 2,469,950
Operating expenses:
Office supplies 2,193
Salaries expense 782,400
Employee benefits 91,375
Utilities 97,197
Depreciation Expense 66,432
Rent 150,000
Total operating expense 1,189,597
Financing Scheme
Name Shares
TOTAL 4,000,000
LIST OF SCHEDULES
Schedule 1
Office Supplies
Particulars QUANTITY UNIT COST TOTAL COST
Bond Paper 1 ream 191 191
Adhesive Tape w/dispenser 5 210 1,050
Scissors 3 24 72
Stapler 2 100 200
Staple Wires 1 box 50 50
Ball pen 20 10 200
Pencil 20 6 120
Calculator 2 360 720
Folder 20 5 100
Brown Envelope 20 3 60
Monobloc 4 101 404
Pentel Pen 5 45 225
Puncher 2 50 100
Record Book 2 73 146
Stamp Pad 2 50 100
Wall clock 2 250 500
Steel Filing cabinet 1 3,500 3,500
White Board (3x4) 1 950 950
White Board Marker 2 42 84
All purpose Rags 100 2 200
TOTAL 8,772
Schedule 2
LICENSES
Particulars Amount Year 2 Year 3 Year 4 Year 5
BIR permit 2,500 2,625.00 2,756.25 2,894.06 3,038.77
Building permit 2,500 2,625.00 2,756.25 2,894.06 3,038.77
Sanitary/SEC 2,000 2,100.00 2,205.00 2,315.25 2,431.01
Business permit 2,750 2,887.50 3,031.88 3,183.47 3,342.64
Brgy. Permit 1,500 1,575.00 1,653.75 1,736.44 1,823.26
TOTAL 11,250 11,812.50 12,403.13 13,023.28 13,674.45
Schedule 3
Overall Employee Benefits
13th
Number of Grand
Position month SSS PAGIBIG Philhealth
Employees Total
pay
Manager 1 25,000 3,000 1,500 1,500
Asst. Manager 1 18,000 2,400 1,500 1,500
Trainer/Gym
10 15,000 1,800 900 900
Instructors
Medic 2 13,500 1,500 750 750
Cashier 2 11,400 1,350 600 750
Maintenance 2 9,000 1,200 450 450
TOTAL 91,900 11,250 5,700 5,850
*12 91,900 135,000 68,400 70,200 365,500
Schedule 4
SALARIES AND WAGES
Number of Base
Position Weekly Monthly Annual
Employees Salary
Manager 1 833.34 5,833 25,000 300,002
Asst. Manager 1 600 4,200 18,000 216,000
Trainer/Gym
10 500 35,000 150,000 1,800,000
Instructors
Medic 2 450 6,300 27,000 324,000
Cashier 2 380 5,320 22,800 273,600
Maintenance 2 300 4,200 18,000 216,000
TOTAL 3,063 60,853 260,800 3,129,602
Schedule 5
Office Equipments
Particulars Quantity Unit Cost Useful Life TOTAL COST
Computers 3 50,000 15 150,000
Printer 2 3,500 15 7,000
Internet modem installment 1 1,000 - 1,000
Cashier 1 3,000 5 3,000
TOTAL 161,000
Schedule 6
Gym Equipments
Particulars Quantity Unit Cost Useful Life Total Cost
Ab Wheel 25 448 5 11,200
Resistance Bands 20 3,000 5 60,000
Fitness Ball 15 990 10 14,850
Handle Push Bar 20 585 10 11,700
Exercise Bicycle 25 15,000 10 375,000
Thread Mills 11 10,000 5 110,000
Barbell Benches 10 500 2 5,000
Barbel Stick 50 200 10 10,000
Plates 2.5kg 50 225 10 11,250
Plates 10kg 50 990 10 49,500
Plates 15kg 50 1,485 10 74,250
Plates 25kg 50 2,475 10 123,750
Plates 50kg 50 4,575 10 228,750
Plates 100kg 25 9,575 10 239,375
Plates 200kg 25 13,575 10 339,375
Punching Bag 10 2,500 3 25,000
Speed Bags and Stand 3 2,250 5 6,750
Double End Bag 5 1,080 5 5,400
Boxing gloves 15 1,000 2 15,000
Headgear 15 675 5 10,125
Body and Groin Armor 10 3,750 5 37,500
Punch mitts 15 950 5 14,250
Punch shield 15 945 5 14,175
Thai pads 15 950 3 14,250
Schedule 7
Furnitures and Fixtures
Particulars Quantity Unit Cost Useful Life TOTAL COST
Sofa and carpets 5 20,000 5 100,000
Chair 3 350 5 1,050
Coffee Table 5 2,000 5 10,000
Plant Decors 18 300 5 5,400
Mirrors 10 3,000 10 30,000
Paintings 8 2,000 - 16,000
Cashier tops 1 4,500 - 4,500
Aquarium 1 7,500 - 7,500
Figurines 5 3,000 - 15,000
Aircon 5 24,000 10 120,000
Sound system speakers 1 8,000 5 8,000
Gaming consoles 2 20,000 5 40,000
Coffee machines 1 15,000 5 15,000
TV 5 34500 10 172,500
TOTAL 544,950
Schedule 8
Advertising and Promotion
Particulars Amount Year 2 Year 3 Year 4 Year 5
Representation 100,000 105,000 110,250 115,763 121,551
Promotion 40,000 42,000 44,100 46,305 48,620
TOTAL 140,000 147,000 154,350 162,068 170,171
Schedule 9
Utilities
Particulars Estimated Monthly cost Annual cost
Electricity 20,000 240,000
Internet 2,399 28,788
Water 10,000 120,000
TOTAL 32,399 388,788
Schedule 10
Repairs & Maintenance
Particulars Year 1 Year 2 Year 3 Year 4 Year 5
Equipments - 22,000 24,200 26,620 29,282
Facilities - 44,000 48,400 53,240 58,564
Building paint - 33000 36300 39930 43923
TOTAL - 99,000 108,900 119,790 131,769
Schedule 11
Annual Depreciation
Useful Life
Particulars Years Acquired Depreciation
(Years)
Computers 2014 15 10,000
Printer 2014 15 467
Cashier 2014 5 600
Sofa and carpets 2014 5 20,000
Chair 2014 5 210
Coffee Table 2014 5 2,000
Plant Decors 2014 5 1,080
Mirrors 2014 10 3,000
Aircon 2014 10 12,000
Sound system speakers 2014 5 1,600
Gaming consoles 2014 5 8,000
Coffee machines 2014 5 3,000
TV 2014 10 17,250
Ab Wheel 2014 5 2,240
Resistance Bands 2014 5 12,000
Fitness Ball 2014 10 1,485
Handle Push Bar 2014 10 1,170
Exercise Bike 2014 10 37,500
Thread Mills 2014 5 22,000
Barbell Benches 2014 2 2,500
Barbel Stick 2014 10 1,000
Plates 2.5kg 2014 10 1,125
Plates 10kg 2014 10 4,950
Plates 15kg 2014 10 7,425
Plates 25kg 2014 10 12,375
Plates 50kg 2014 10 22,875
Plates 100kg 2014 10 23,938
Plates 200kg 2014 10 33,938
Punching Bag 2014 3 8,333
Speed Bags and Stand 2014 5 1,350
Double End Bag 2014 5 1,080
Boxing gloves 2014 2 7,500
Headgear 2014 5 2,025
Body and Groin Armor 2014 5 7,500
Punch mitts 2014 5 2,850
Punch shield 2014 5 2,835
Thai pads 2014 3 4,750
Elbow and knee pad 2014 3 2,925
Jump Rope 2014 5 630
Boxing Ring 2014 20 2,000
Leasehold Improvements 2014 10 100,000
TOTAL 399,505
INCOME STATEMENT
1st 2nd 3rd 4th
Year 1 Year 2 Year 3 Year 4 Year 5
Quarter Quarter Quarter Quarter
SERVICE 5,209,70 1,302,42 1,302,42 1,302,42 1,302,42 6,648,56 8,142,00 9,690,01 11,292,60
INCOME 0 5 5 5 5 3 0 3 0
OPERATING
EXPENSE
Administrati
ve Expense
Salaries and 3,129,60 3,129,60 3,129,60 3,129,60
782,401 782,401 782,401 782,401 3,129,602
wages 2 2 2 2
Employee's
148,018 37,005 91,375 91,375 91,375 148,018 148,018 148,018 148,018
Benefits
Utilities 388,788 97,197 97,197 97,197 97,197 427,667 470,433 517,477 569,225
Office
8,772 2,193 2,193 2,193 2,193 9,211 9,671 10,155 10,662
supplies
Permits and
11,250 2,813 2,183 2,183 2,183 11,813 12,403 13,023 13,674
licenses
Repairs and
- - - - - 90,000 99,000 108,900 119,790
maintenance
Depreciation 265,727 66,432 66,432 66,432 66,432 399,505 399,505 399,505 399,505
Rent expense 600,000 150,000 150,000 150,000 150,000 630,000 661,500 694,575 729,304
Advertising
and 140,000 35,000 35,000 35,000 35,000 147,000 154,350 162,068 170,171
promotion
Total
4,692,15 1,173,03 1,226,78 1,226,78 1,226,78 4,992,81 5,084,48 5,183,32
operating 5,289,952
7 9 1 1 1 6 3 3
expense
Operating 1,655,74 3,057,51 4,506,69
517,543 129,386 75,015 75,015 75,015 6,002,648
Profit 7 7 0
Net Profit/
1,159,02 2,140,26 3,154,68
Loss after 362,280 90,570 52,511 52,511 52,511 4,201,854
3 2 3
tax
BALANCE SHEET
Manpower Schedule
Administrative Schedule
1.) Are you living or working within the area of Sangandaan, Quezon City near SM Hypermarket?
__Yes __No
2.) Age
Yes No
__ Fitness Program
__ Combat Training
__ Conditioning
FITNESS PROGRAM
A. Losing Weight
Available Equipments:
__Cable Rower – Rowing uses all the muscles at the same time
B. Building Muscle
Available Equipments:
Weight Machines – Chest press machine, Shoulder press, Biceps curl, Leg press, Abdominal crunch
Body Segments:
Upper body
__ Abdominal Workouts - These abdominal exercises will help you develop the six pack that you
have always wanted.
__ Back Muscle Workouts – Helps strengthen the muscles around the lower and upper back.
__ Shoulder Muscle Workouts – Helps strengthen and tone the muscles of the shoulder joints
__ Biceps and Triceps Workouts – Muscle exercise and workouts to enlarge biceps and triceps.
Lower body
__ Calf Workouts – Makes the calf stronger, firmer, and free from pain and strain.
COMBAT TRAINING
Punching, kicking, elbows and knees – learn how to have quick and strong strikes.
Footwork – forward, back & sidesteps
Defense – decrease the chances of getting hit by learning defensive maneuvers.
Essentials – continuous practice to develop instincts, consistency, and effectiveness.
Walk-ins:
__ 1 personal sessions:
Addtn’l Php 250
Members
__ 1 personal session:
Addtn’l Php 150
Walk-ins:
CONDITIONING
Squat: Begin the squat by pushing your hips back as far as you can. Keep your lower back arched and you should
feel a stretch in your hamstrings. When your hips are bent, begin bending your knees and squatting low.
Deadlift: Use the same stance you would to perform a jump — your legs should be narrowly placed. When you
bend down to grab the bar, keep your hips down and your back straight, with your shoulders directly over your
knees.
Bench Press: Start with your head off the bench. Keeping your feet steady, grab the bar and pull your body up
off the bench and forward, so that when your butt comes down on the bench your lower back is very arched.
Squeeze your shoulder blades together.
Shoulder press: Flare your lats when the bar is at shoulder level. It will allow you to use more weight.
Agility – building up leg strength and the ability to change the direction of the body quickly and
effectively.
Lateral Plyometric Jumps: Lateral plyometric jumps help build dynamic power, coordination and balance by
using just an athlete's body weight. Start small, and slowly build up the height of the barrier.
1. Forward Running, High-Knee Drill: Run with high knees forward through the ladder, touching
every ladder space. Land on the balls of the feet and drive forward with your arms.
2. Lateral Running, Side-to-Side Drill: Keep a low center of gravity and step side-to-side through
the ladder one foot at a time. Touch in each rung of the ladder with both feet. Land on the balls
of the feet and repeat right to left and left to right.
Tuck Jumps: Stand with feet shoulder width and knees slightly bend. Bend your knees and powerfully jump
straight up bringing your knees toward your chest while in midair upon landing immediately repeat the next
jump.
Cardiovascular endurance – activities that elevate the heart rate and keep it elevated for a sustained
period of time.
Jumping ropes or skipping rope: Simple yet effective; jumping rope for a few minutes can do wonders for your
body weight. As you gradually master the basics of this activity, you can challenge yourself further by using
different patterns like side steps, speed steps and cross mode.
Jogging: another ideal way to work every part of your body and shed some unwanted calories. In order to
achieve the best calorie-burning potential, attempt working above 8 mph.
Flexibility – increases the ability of the joints to move through a full range of motion.
Passive stretching: is assuming a position and holding it there with another body part or other means. It is a
relaxed stretching technique.
Static stretching: is more intense and it involves stretching a muscle to its furthest point and maintaining that
position.
___Good ambiance