Lose To Win Week 2 – Integrity and Urgency
August 25, 2009 by sharm
Filed under Articles by Sharm, Blog by Sharm, Highlights, Project Y
This post is dedicated to the participants of the The Lose To Win Challenge 2009, the Singapore version of ‘The Biggest Loser’
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
- Brisk Walk
- Gymnastics & Balance
- Kick Boxing
- Modified Plyometrics
Tuesday and Thursday
- Brisk Walk, Jog and Dynamic Footwork warmup
- Yoga
- Fartlek System
- Jump Cone Drills
- Relaxation / deep breathing at warm down
- 150pax Ciruit Training
Intensity
50% more than last week
Configuration Weekly Workout
(week starts on saturday)
Your Main Trainers
East Side – Saturday
- Sharm
- Zhywee (Chief Trainer)
- Azmy (Dy Chief Trainer)
- Lisa
- Arnold
- Stacey
- Damian
- Herman
West Side – Saturday
- Sharm
- Faz (Chief Trainer)
- Ying Bin (Dy Chief Trainer)
- Andyn
- Hubert
- Saiyidah Aisyah
- Arfah
- Sivan
East Side – Tueday
- Sharm
- Zhywee (Chief Trainer)
- Azmy (Dy Chief Trainer)
- Faz
- Ying Bin
- Lisa
- Andyn
- Hubert
West Side – Saturday
- Sharm
- Faz (Chief Trainer)
- Ying Bin (Dy Chief Trainer)
- Zhywee
- Azmy
- Andyn
- Hubert
- Arfah
Admin issues
- 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)
- 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)
- Reporting for those who have lost weight, please inform your Platoon Trainers (First station during attendance taking)
- 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
_________________________________________
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
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3. Follow Sharm (TFG Master Trainer) to your Twitter @efitnessguru
Just an add on to the above:
You’d want to do some light Yoga exercises to calm your nerves
Here are the exercises that we did today.
1. Salutation Seal
2. Standing Forward Bend
3. Warrior One (Lunge)
4. Warrior Two (SET 2)
5. Warrior One (SET 2)
6. Plank
7. Cobra
8. Plank
9. Downward Facing Dog
10. Standing Forward Bend
11. Squats
12. Salutation Seal
By the way, this does not burn a lot of calories, so you’d still need to do your cardio!
Enjoy!
hi
strength
able to walk up my staircase til level 6!!! non stop!!! yaaahoooo!!!!!!
weekness
cant run that much, may be still heavy not losing much yet, only lose 3kg since day one from the program
solutions
will brisk walk and jog everyday for 1hr
eat less and take more protiens food
thank you fitness guru for yor patience in training us…..
boot camp!! boot camp!!! boot camp!!!!
Rita (East Side), KKH
Friends, please remember to sign off with your Name, Team (West or East Side) and Company name (not Alpha or Bravo, but your ‘workplace’ company
) (Optional)
SINK OR SWIM? – IT’S ALL ABOUT DISCIPLINE
We have given you a nudge. Now it’s all comes back at you.
My Basic rules while working out: INTENSITY, MODALITY, CONSISTENCY, QUALITY & PACING.
INTENSITY- HIGHER & STRONGER
During physical training, your body has three possible sources of energy: glucose/glycogen (blood sugar and sugar stored in the muscles), fats, and protein (Sugar first, protein last). The harder your workout, more energy will be burned. But remember Sugar is the first to be burned.
Low calories in body = High chances for fat burns
Knowing your Basal Metabolic Rate and having Food Journal are the best ways to keep track.
Exercise with a higher heart rate will burn more calories which help to boost your metabolism for up to 24 hours. Metabolism helps you to burn calories and fats even when you are not exercising BUT DAILY WORKOUT IS HIGHLY RECOMMENDED TO MAXIMIZE FAT BURNING!
Maximum Heart Rate (beats per minute) = Male (220 – your age) or Female (226 – your age)
MODALITY – NO PAIN, NO GAIN
Doing same exercise routine allows you to become accustomed to it, and after a while, your workout stops giving you results. You must constantly apply new and challenging stimuli. Example: Push-Ups – Modified to Standard to Military to Triceps
CONSISTENCY – BE FOCUS
Inconsistency will lead to gradual progress instead of getting your body in gear and maximising crazy results in no time. Setting non-scales goals are great.
EXAMPLES
Week 1 – Clothes fitted differently (Loosen NOT TIGHER!?)
Week 2 – See changes in your physiques
QUALITY – SAFETY & EFFECTIVENESS
I can’t stress enough; ITS FOR YOUR OWN SAFETY AND ITS REDUCE THE EFFECTIVENESS OF THE WORKOUT!!! Remember this;
1. PRECISION – Go through the motion which helps you to understand how its performed and committing muscle memory
2. CONCENTRATION – To achieve maximum results, you must focus on the movement and specific muscle you are training to make every rep count.
3. CONTROL – Full range of motion in a deliberately, steady manner will increase you flexibility. Maintain control and focus on every movement which allow you to max out the benefits of your training
4. BREATHING – Helps to keep your blood pressure steady and promote slow, controlled movements for maximum results. Exhale while doing the difficult part and inhale to starting position.
PACING – BODY MAINTAINANCE
Exercise is the architect and recovery is the builder. Muscles grow and develop after workout. You must know your limit and do give yourself a break before burning out. Sleeping (Deep Sleep) & relaxation are another key element to lose weight. Lack of sleep will imbalance hormones level and triggers us to increase appetite and develops abdominal fats.
May your workout be Hard, Safe and Smart! Cheers! =)
Matt Azmy (Former BMI of 34.5 & Dy Chief Trainer, East Side)
Lost 2.2kg since… hope to continue and be disciplined with the exercises.
1) Write down the strengths and benefits of your exercise programme (Lose To Win programme and Your own workout).
Lose To Win Programme:
- I love the commarde. The motivation I garner from my peers, Alpha 2, help me push on. Although our group varies from Tuesday and Saturdays, I am really glad that the general consensus are that we are here to change our lifestyle and to look forward to a new us! Also the trainers @ FitnessGuru have been fantastic. I really would love to join a few more sessions on my own, but the only downside I finish work @ 7 on weekdays =/
My Own Workout:
Currently, I have been trying some “fasting” methods that I read therefore, I have had “panic hungers” and a lower energy rate than usual. So far I have done my own training about 2wice I know its not much, but I am getting used to having a higher energy output. Hopefully by week 3 I can be on my way to working out at least 5 times a week!!!!
2) Write down the weaknesses of your fitness programme. Als0 include what problems that may stop you from achieving your fitness dream now?
ARGHH!!! Where do I begin with! I have had difficulties finding others to join me for my workouts during my personal time. I guess it would be easier for me to workout in a small clique or group. Due to work schedule etc I haven’t had much chance to work out more often on my own. I will try my utmost to increase my output soon! My other greatest fear: Hunger! I really don’t think cutting down the 10 – 20% of food has much difficulty until the “panic hunger” or sudden cravings kicks in. I love my food, and to be honest its really a “torture” for me as I mentioned in my previous post that one of the easiest way for me to feel “euphoria” is that I eat something that would make me happy. Now I have to keep away from them!! I really hope to whine of the “excess” food soon!
3) What are the solutions to (2) the weaknesses that you listed down. For negativities, do benefits outweigh costs? If so why?
- I have to learn to work out on my own. Alternatively, I could join the FitnessBootCamp sessions.
- I don’t know what ways can really help me with the “panic hunger” part. As mentioned in one of the nutri talk put healthy snacks around you. But in my opinion, I am already in excess of calories so its not ideal to put ANY snacks at all. I have since tried drinking alot of water to ease away the hunger part. Or simply drink some Fresh fruit juices. ( I don believe in fruit concentrates etc..)
4) Tell us how many kilos you’ve shed so far!
To be really honest, I don’t know what really happened in this week, I have had a mini yoyo for my weightloss. Partially because I lost control and had a big meal one of the day. Otherwise, I lost about 4.5kgs since the day 1 assessment. Having said that my current loss count would be @ 4kg flat.
Ian
Alpha 2 (Esplanade + ECP)
Kudos to Sharm, Azmy & all TF Gurus~~
You ladies & gentlemen make us feel like we’re atheletes training for some Asian Games or what…
& I must say we feel excellent! No matter how lazy or slow we can be sometimes, TFGs are constantly encouraging us to push that little bit more to stretch our limits that we probably never do while exercising alone.
To Alpha 2..we must lose we must lose..we must lose weight instead of losing out the goodness of health!
Cheers to Good Health,
Felicia
Team East (Alpha 2)
DP Architects
My strengths was – i am feeling ok, all right and good after completed the 3.6km run, compared to previously where i feel breathless and tired.
My weaknesses was – resistance level not up to there yet whereby sometime is difficult to reject the nice and delicious food offer by others…….hahaha.
My solutions was – Learn to said “NO” at all times and know my “Diet right”.
Once again, thank you to all trainer especially Sharm, Zeewei and Hilbert.
East Side – Univac
Hi Trainers & bootcamp friends
I have tried to learn to pick up the commander command.I have made a plan schedule for my personal workout. Everyday b4 works, i will spend 5-10mins to have some simple strenching exercise like lunges or half squats follow by 2 days brisk walking at the TPY stadium & on top of it i do climb up the 13 storey almost everyday from the start of my bootcamp training without fail.By doing that i can feel that after the Bootcamp workout i don’t feel that sore in my heavy lovely thight. My weight is still unknown currently but at least i can feel that my skirt is loose & that is a sign that I am in the stage of loosing some fats hahahahha. I had also make some changes in my food diet like cutting down some junk foods beween my meals.That also can help me to save some $$ for other expenditure. My dreams is still a distance to me but i know that with the trainers support & our team inspiration i will determine myself to reach the goal. Cheers
From : Samanta Phang
Philips Electronics Singapore Pte Ltd
( West Coast Bravo 1)
although i have not lose any weight yet but i will keep it up on exercise and especially on my diet.
my goal is to achieve at least 5kg during Boot Camp and enable me to put on my wedding dress that i bought 10 yrs ago.
strengths – i love exercise after attending Boot camp compared to previously.
weaknesses – although i cut down on rice intake but still not much result show.
solutions – cut down 20% on food intake and eat b4 7pm as per Sharm instruction, do
more exercise for out put in order to make it balance.
Once again, thank you to all trainer especially Sharm, Zeewei and Hilbert.
East Side – Univac
Although I am not a Muslim, I am totally impressed by the Muslim participants. They are a bunch of awesome people striving to achieve their goal to work it out in spite of the fasting month. Come on, non-Muslim, we can do it! Talk to any of the participants around you (be in on the field, boot camp, coach etc) and you will be inspired by them
Hello my FRIENDS!!
I guessed that the going is getting tougher.. & the TOUGH WILL GET GOING!!
So, PERSEVERE PEOPLE!
Let’s just relax & sing a song ;p esp for all Boot campers..
Enjoy!
(Sing to the tune of “Count on me Singapore”)
We have a vision for October..
Just believe.. Just believe..
We have a goal in “Lose to WIn”
We can ACHIEVE.. We can ACHIEVE
You & me, we’ll do our part
Stand together, do our SQUATS
We’re going to show the world
What Boot campers can be
We can achieve, we can achieve
There is 12 kilos of fats
That we can shed off
We can realise this dream
If we exercise more
There’s our trainer, everywhere
They’ll motivate to show they care
They’re going to build a better life
For you and me
We can achieve, we can achieve
Trust in us, our company..
Support us to give our best and more
You and me, we’ll do our part
From lunges to more squarts
We’re going to show the world
What Boot campers can “lose”
We can achieve, we can achieve
Chorus:
Cut “makan”, Boot campers
Chow more fruits, Boot campers
Count calories to get the best of your diet
Drink more water, Boot campers
(repeat chorus)
Persevere Boot campers.. Persevere
Together less 12 kilos.. 12 kilos…
YEAH!
By the way, I really would like to salute my fellow Muslims boot campers & trainers during this month of Ramadhan.
YOU people have been such a WONDERFUL & STRONG person to go thru this test.
Especially to Raihannah from IMH (Bravo 3- East side).
You’ve been such a great sport.
Well done,Girl!! Keep up the spirit!
Cheers
Ash
TTSH
(East side- Bravo 3)
Hey guys.
Its very inspiring to hear from all of you.
Here are some tips from me to keep you going and for a step closer to achieve the RESULTS you want.
I even apply this concept for myself.
1) * Make exercise a social thing
Grab some friends (Especially from your workplace!Heard of lunchtime workout?)with the same exercise interests. Having people to work out with is a sure bet for motivation. You’ll keep each other going and will be less likely to quit early. It’s nice to have others to talk with and cheer on.
2) Choose your workout timing that works best for you based on your schedule and your energy.
Remember, you have to make EXERCISE as a priority and to include them in your timetable every week.Im a very night person. I do my workouts during the night time for weekdays and morning runs for the weekend. How about you?
3) Do something active everyday.
This is one of the simplest and most overlook! Take the stairs instead of the lift. Do calf raises while photocopying. Park your car a lil’ bit further. Maximize the calorie burn per day.Hey!Every little thing counts! *Brisk walk for 30mins burns about 200++ calories – Thats about 1 prata. So Move That Body.:D
4) If you were to wake up in the morning and exercise first thing, what would sound good to you?
A quick walk outside? Yoga exercises? A circuit workout? Make a list of activities you enjoy and imagine yourself doing those activities on a regular basis.
As for myself, I love Variety. My workouts range from Bootcamp, running, gym training, yoga, dancing and even Muay Thai. Variety is the key to get your body going and you will have fun at the same time. It will also help you avoid weight loss plateaus.Its never BORING!
5) Remind yourself.
Write yourself notes and put them on your computer, your car, your shoes…everywhere. Remind yourself of your plan (”I will exercise for 30 minutes today”) and why you’re doing it (”I’d love to wear a sleeveless shirt for the holidays”).
6) * Reward! Reward! Reward!
If you find exercise is torture, give yourself something for getting through it. Whether you exercise for 4 days in a row, or jog an extra mile–if you’re happy with your performance, give yourself a prize! This could be a day off from the gym, a new pair of jeans…make yourself happy because you deserve it!
7) Train for a local 5K or 10K walk or run.
This can be great motivation to exercise on a regular basis. I’ve seen many people transformed from couch potatoes to lean, mean, exercising machines because they decided to enter and train for a competition like this. Don’t think you can’t do it…YOU CAN!
8 ) Don’t beat yourself up if you miss a workout.
Life is full of challenges and unexpected obstacles. Setbacks happen. Don’t let a couple of missed workouts turn into two months of inactivity.Seriously!You do not want to go through that CYCLE.If you fall down, just get back up again. I believe me and my team of trainers have encountered some days of missing a workout.Its Never too late to get back in the wagon.
9) Get plenty of rest.
That means sleeping for at least 8 hours a night as well as giving yourself recovery days during the week. Working out too much can cause fatigue and possibly, overtraining symptoms. Sleep well.I proudly admit, I love my SLEEP!zzzzzzzz
Heres a last motivational quotation for you before i end my post.
“If you believe in yourself, have dedication and pride and never quit, you’ll be a winner. The price of victory is high, but so are the rewards.” – Paul “Bear” Bryant, the Late, great coach of the Alabama Crimson Tide football team
Love your body and respect them well.
See you at Bootcamp!
Much Love,
Zhywee (Chief Trainer, East Side)
Hmm…wat to say here..
but I always feel easily breathless n tired when come to running..
ok last tues training was involving lots of jumping and running..it’s great tat i can do it although im fasting..i did my best ya..
maybe due to lack of exercises previously..and my weight keep on increasing..
Now i had slowly cut down my intake on rice..fastfood..and take in more soupy stuffs n vege..
Did some exercise on what i’ve learnt during our previous bootcamps at home..
Great time to have trainers like u all to guide us along..I will try my best to complete the route of this training..must put my mind tat I CAN DO IT..!
Hmm…i tink during tis fasting month has lots of temptations..especially wen come to the Geylang Bazaar..i must escape myself from going there..hehe..
MOTIVATIONS..MOTIVATIONS…I need tat..!
Looking forward to our next bootcamp..
((*_*)) Khai (IMS Health,East Side)
but i love the yoga part where we can be a bit relax..hehe..
Hi
Don’t know what to say …hmmm. I Loved ASH Song…very meaningful. Just think of the 12 kilos… I think we should print it out for our team to sing …Full of MOTIVATIONS.
I start to loose my weight on April; at this time my weight is 66kg.
I know that Metabolism helps me to burn calories and fats even when I am not exercising but daily workout will maximize FAT BURNING!
This is what I do.
I do 1 hour work out (twice a week).
Count my intake calorie and plan my meal. Make sure that I got enough nutrients daily.
Usually I don’t go for Tea Break. Now I got 2 Breaks. I will take either 1 slice of wholemeal or any Fruit or drink one cup of Milk. Or 2 hard-boiled egg white.
I will cooks Oats for my breakfast, (Min 4 times per week)sprinkle 1 or 2 teaspoon of cranberries or watermelon seeds or pumpkin seeds or Sun Flower seeds or red dates……etc (I choose any 2 types)
Make sure I have 2 serving of veggies & 2 serving of Fruits daily
To my surprise on the 6th June my weight is 63.4.
GOOSH!!! It’s really wake me up…. End of July my weight is about 61kg.
When I join this Boot camp I am 60.9Kg and NOW I am 58kg.
Now with the Boot camp trainers hope to see better results in next month
I am very very sure with our trainer motivation we can help us to achieve our Goal
TO East side Brova 3 : BOOTCAMP! BOOTCAMP! BOOTCAMP….. G….O….KILOS
Margaret Wong
IMH
(East side- Bravo 3)
Hi fellow Bootcampers,
So far so goood…. this fitness programme has promoted better sleep for me. As a result, I am happier, healthier and fitter :p
Group training has the advantage of synergetic strength although at times I felt like giving up cos I hv weak wrist and everytime I dread doing push-up. Also, attends weekly aerobic exercise @ fitness@work at UOB Plaza which is also equally vigorous !!!
I find going to the bootcamp on weekdays – Tues or Thurs is kind of challenging for me cos unable to be released at 1700 hrs and often have to rush there.
The sinfully delicious home cooked food such as pig trotters has its temptation on me and I felt guilty eating them at 2030 hrs :p
The solution I can think of is to ask family to cook the above dish once in a blue moon… hee..hee
Pat Ng
AGC
Alpha 2, East Coast
Hi,
Strength – Walk faster & more energetic…
Weakness – Hard a hard time to run
Lose – 2kg only
Am now looking forward for the next workout…
We have fun…
Thanks all trainers…
Cheers..
Hi fellow bootcampers & trainers…
Well did not weight myself yet,but definitely i feel better after every work out.Used to get tired after only a few minutes of walking but its improving.
strength-walk faster,am able to go up the stairs till level 4 without feeling breathless
weakness-can’t run much,pain on the knee…arghhhhhhhh
solution-cutting down on lotsa unhealthy food,brisk walk instead of taking the bus home.no more
snacks,no more COKE & ALCOHOL..I AM SO GONNA WEIGHT MYSELF IN A WEEK OR 2..
Looking forward for the next workout…….YIEPEEEEE
aira
Aqua-Terra Logistics Pte Ltd
west side….
Hi Everyone!
Some of you have asked me this interesting question-When should you exercise?
My answer is – ALL THE TIME if and when you can!
Most important factor to losing weight is to START MOVING! To burn fat, you have to get active. Physical activity do not need to be scheduled; you can do it anytime, i call this ‘informal exercise’.
Examples of ‘informal exercises’- taking the stairs instead of the lift, getting off a few bus stops away to brisk walk home, even doing push-up/squats/lunges within your office space while taking that ‘well-deserved break’.
It is also easier to start an activity if you change your mindset about exercise. Exercise is good for you,PERIOD! (when it is done safely). Our bodies were designed to be ACTIVE. Think of exercise as a health investment. The nicer we are to our bodies, the more years(fruitful ones) it can give to us.
Make a promise to yourself to change, not just your body but your whole lifestyle.
Keep on moving!
FAZ
(Chief Trainer, West Side)
Hi All…..
1. Benefits – I’m able to put on my small cut dress now. Yeepeeeee… Ok put that aside, am actually doing my workouts brisk walk and stretching willingly everyday.
Strength of group training – group training is always fun. Others can nudge me to go on if I start to slow-down.
Advantage of working with professional trainers – assist in the workout and assist proper body movements, increasing intensity without compromising safety issues.
2. The fitness program is well acceptable thus far. Although it’s tough but the trainers and fellow boot campers always there to support.
- My only problem is on eating habits. Not a problem on quantity but choosing the right food is important. Especially during fasting month. Imagine eating 10% less of bihun soto and to avoid the soup – wonder what else can I eat.
- The negativities of exercising
i. still not sure what type of exercise is good for me
ii. it may sound silly, but wonder why I felt sleepy after that.
- So far so good. Find no obstacles and always look forward to be tortured.
3. It all boils down to me and myself. Once I adopt the habit of living a healthy lifestyle there will be no more negativities.
4. Lost 2.2 kilos and wonder aiyooooo soooo slow ……..
Anna Ahmad
Eastern Pretech Pte Ltd
East side (Saturday) – Bravo 1
Dear all,
I started on my weight loss mission during late June this year. What prompted me was when during our annual blood check test, I had a lot of OOS (out of spec) on my results if you know what I mean. Chlolestrol , Hypertension are some of it. My weight back then is at 88.3kg at BMI of 29.165kg/m2 and fat content of 27.4% (that was 2 months ago)
1st step I took was to stop my part time study( not sure whether it is a good move or not but to me whats the point of climbing up corporate ladder at the expense of my health). Then I consulted my company doctor on my mission for the next 6 months and he put me on medication for Hypertension and Cholestrol. Coincidentally our company also had a “Weight Loss management ” program and I sign for it.
Putting this on my highest priority for the next 6 months and with the guidance of our company fitness trainer Cher, I put in 4 or 5 workout per week. The result after 2 months is quite encouraging. The LTW program is a continuation of my mission.
Currently I am standing at 80kg , BMI = 26.42kg/m2 , Fat content of 24.5%.
Not there yet I am sure I can reach my goal by end of the year with the new knowledge I am going to gain during this LTW programme.
Cheers,
Khairul
Chartered Silicon Partners
West Side (Thursday and Saturday)
Bravo 3
No Pain No Gain!
Slimming without fear of any side effects ;D
No cramps no soreness after workout this week. I feel GRRRREAT!
WEAKNESS : DISCIPLINE
Have to work on my sweet tooth though.. I tend to stretch myself to a glass of coke
or a tub of ben & jerry’s or a bar of rich dark chocolate after every exercise..
ACHIEVEMENT so far… Lost 2kg, sleep well, a definite boost to my self esteem.
IGS – Alpha 2
Key to build muscles, in turn to burn calories/Fat. [Strengths and benefits of exercise programme], together we can Kick our fat away [Strength of group training]
Friend of ‘Lose to Win’ participants because they are our Fighter in helping us to get rid of our fat [advantage of working with professional trainers]
Exercise – Besides that I gain back my health and maybe I need to have to take long term medicine. With this saving of medical Expense and gain stamina, Enable me to fulfill my long term dream – Free and Easy tour round the world. [Benefit of Exercising]
Lose weight / Fat – my weaknesses / problems are that whenever I exercise that I felt breathless and have headaches, Lose my confidence to Last until the end because I have been losing and gaining weights for the past 24 years, feel Lonely to strive on my own in term of exercising and eating only healthy food. Not able to resist the temptation of oily food, sweet food, ….or Limit the portion. This time I have Last for 1.5 year, hopefully I can last until I achieve my healthy weight [healthy body]
Solutions – Self-discipline in food taking, Suppress all the unhealthy food temptation and additional portion. Seize every opportunity to exercise, Self determination not to Slacken down, Strive to our goals, Safeguard our Success (lost weight) after boot camp training and lastly continue to become Slender and Slender – then we can continue to keep Smiling because we have healthy and Shapely body.
Slogan : Key Friend is Exercise to Lose weight/fat with Self-discipine[in resist unhealthy food temptation and exercise at every opportunity]. In short – KFELS
I have lose 0.4kg for now and hopefully can lose as much as possible.
Heather Lee
[West Bravo 1 / KFels @ Jurong]
Hey guys.. i am back to write again. Actions, actions and more actions is the theme fr this week. Cool.. meaning we have to work on more?? hehe…surprisingly the sores wasn’t that “teruk”. still bearable. It is just like doing those “rough” rugby with all soiled clothing. It was overall good. Had been losing 5kg now and looking forward to my next weekly TARGET >>>
.
James Khoo
Singapore Discovery Centre
Hellooooooooo Boot Campers!!
Firstly, WELL DONE PEOPLE!
We are very brave to take the first step to help ourselves by joining this program!
Secondly, CONGRATULATIONS TO ALL OF US!!
Each and everyone of us have somehow or rather lose weight.. gain better physical fitness.. more active, the list goes on…
Thirdly, I feel that its kinda FUN knowing people from all over!! All of us will try to motivate each other & best of all, we also get motivated by people around us when we hear their successful stories.
Lastly peeps, just a tip from me:- DO WRITE IN YOUR LOSE TO WIN JOURNAL BOOK (that was given to us on the first day of physical assessment). It will definitely HELP! As it make us very conscious about the food we eat plus the activity that we do!!
So, let’s move towards our goal!
WE CAN ACHIEVE…WE CAN ACHIEVE!!
Cheers
Ash
Have not gotten any change in weight yet but my whole body is already aching badly
(((
Will continue to perservere to train and train.
I think i have to do more on my diet :-p must have more discipline .
But i like the training to date..
At the end of every training, i thought i breathe better.
Thanks.
James Tan
NTUC ARU
Hey hey Bootcampers..
Excellent job this morning!!! I can see all of u had great improvement! U started off wit brisk walking n now, most of u r jogging n even running. How abt that!! I can never stop saying this, that how proud am I of all of YOU. I am impressed with the ladies this morning. U gals kick some butt!! Most of u push urslf to the max n determine to complete the all the exercises. Not forgetting some of u guys( i know, i know..some guys who read this will say”hey!! I did my Best too!!) As i said, some of u guys are good role model. I was impressed that some of u guys take the lead to cheer n encourage ur platoons to do as told even i can see that u urslf in pain. Applause to u guys for giving the positive energy to ur platoons. That makes whole lot of difference to work as a team. That include ur compassion for ur platoon mates who r waiting for u in push up position.Being discipline is IMPORTANT. Respecting urslf, ur body n others is one of the way to healthy lifestyle too. So keep it UP!!
I also would like to stress out to those who hv difficulties carrying out the exercises due to various medical conditions. DO NOT feel left out or shy to take a step back. WHat u can do instead of standing stil, u can jog on the spot or modified jumping jacks or alternate knee raise. Remember to listen to ur body. Do at ur own intensity..ur own 100%. Not others 100%.
Overall guys n gals..U DID EXCELLENT JOB TODAY!!!! WOoohooo!!! Looking forward to SEE ur smiling n happy faces again at our next session at Toa Payoh. Dont forget ur own platoon cheer AAANNNNNDDDD………
GIVE ME ONE MACHO CLAP!!!! WHHHHOOOSHH!!!
Lisa J
Trainer for Alpha Team @ East/Esplanade n now Toa Payoh ;p
Hi all……
Loose to win a great idea …. really working well ,making people fit ,changing habits ,scientific outlook for a better living . i hope if practice well can change a lot …to loose waight and keep ourself fit and energetic … me and my team members looking forward for a better result…..continue and continue practise …we can make it…
viji john
CGH
we can make it !!!^_^
Hi
It’s getting tougher.
Although i have loss 3.4KG.
But my leg still have problem carrying my weight.
My ankle always losing the grip.
But it feels good.
I will push on no matter how hard it gets.
At least now the normal weighing machine can tell my weight.
Hope fellow campmate that are having their Puasa will pull through the training.
Push on man everyone.
Singapore need us to be healthy.
John hoe
Akzo Nobel Paints (S)
Hi all …..
Loose to win … funtastic theam… helpful and a cheer for the daily life …keep us healthy and energetic ,and in progress to reach the fitness goal…. hopes we can reach it…
viji john
CGH
DESSERT, anyone????? Ice-cream, chendol and bo bo cha cha? Now that you are losing weight, you are probably thinking these are no-no. If you really long for one, you can go ahead and have them. There is a caveat though. Only eat dessert once in awhile. You can order the smallest serving possible and share it with a friend (this way you spread the guilt!). This beautiful act of sharing can apply to other foods you eat, especially when you are dining out. Furthermore, remember to go for 80% full-rule during your main meals. The Okinawans, who are credited for their lifestyle and long life, do just that. When your stomach feels full, don’t keep pushing food down. The Okinawans also eat very little meat – three-quarters of their food comes from plants, with lots of fruit, vegetables and fibre. They eat very little fat and refined sugars. What they are doing in their lives are a lesson for all of us. After all the good work you have done already, you certainly don’t want to put any more weight on! Enjoy and be SMART!
Arnold (Trainer, east side)
shikin
1st of all, i would like to thank all the Boot camp trainers for their great exercises that all of us have done so far. For myself i have lose 3kg since i dieting but once i go gym n i do exercise e.g like running for 10mins without stopping n even paddling 20mins,but once i weight myself is back to my last original weight before i lose. Y is it so? Is it because of muscle grow or sumting?hmm..Do help me to give an ans.From there i never weight already.haha.Altgh aft going gym increasing weight but when i wear my clothes it looks nicers.Hmm so i thought by going gym will gain weight as the muscle grow but initially it will lose the fats Right?
National Dental Centre:)
Strength: Can’t think of any, but seeing the trainers giving their best keeps my friends and I going!
Weaknesses: There are too many to list them all down. I have always find Tuesdays workout more dreadful than Saturdays, probably because its already the end of the day and I’m already tired from work during the day (EXCUSES! EXCUSES!). I also can’t RUN! Everytime when we are told to run and when I’m losing my breath, I always have this thinking that I’m about to get my bronchitis attack (again…EXCUSES! EXCUSES!)…but I really can’t run:(
Apart from the exercises, I am still weak at refusing food offered; but at least I have cut down on chocolates a lot. I used to have to eat chocolate everyday but now I can just put them aside and then pass them to my nieces or nephews.
Solutions: When it comes to my weakness for running, I will give my best but I must know my own limits.
Lela
East Side
IPOS
Hi friends
Please remember that safety is priority one. If you are not well and feel that the intensity is too high, do lower it down. If you cannot run fast, you’d want to try running slow, if you can’t do that, you’d want to walk fast instead. Vary your intensity according to your abilities. Remember, you can choose your exercises and difficulty of the workout. Yes the trainers are there to set goals and targets, but you are to exercise according to your own abilities.
You’ve been doing great, keep it up!!
Sharm
I am reminded this week that one of the important exercise to do is to exercise discipline on eating habit, only eat when hungry and not to eat for the sake of eating or because its time to eat.
i truly enjoyed e yoga session at last thursday training and the location choosen by the sea was purrfect. something different from wad we always do. running backwards..scary bt i realised my muscles worked harder tis way den straight. As the week’s theme was Integrity and Urgency i was very honest to myself. if i was suppose to do 20 jumping jacks i made sure i do it b4 proceeding.
im glad the trainers are pushing us bit by bit. i felt very hesistant to take my weight last week as i did not want to be disappointed when i see the number on the scale bt i jz remmember wad sharm said about this is not a miracle place whr things wil happen overnight n so i went ahead n took my weight. i was delighted wen i saw e decrease. i cant express the happiness i felt. it was so motivating to see the decrease.
i guess it is bcos of that, eva since i have been successfully able to say NO very confidently to offers and keep a healthy diet totally free of oily fried sweet food/drinks. i gathered my family and we all exercised together using the video.
seriously thnks guys..i am looking forward to more fit days… =)
regards,
shalini
Thurs(WCP)
Sat (ECP)
Dear Friends
1. The strength and benefit of my exercise program
More energetic, improve breathing (earlier I got shortness of breath), high level of self-efficacy, self-esteem & etc.,
- Strenth of the group training
More fun, get more friends, sharing more health tips in the way of getting cross-culture friends.
- The advantage of working with professional trainers
how to say ah…. hmmm our bootcamp trainers are to help trainees make sure the exercise flow would come correctly and effectively. Help us in improving our exercise regimes and techniques. They are motivating and giving moral support to us. End of every session the are giving unsolicited tips on how we could easily and effectively modify our exercise and eating habits to suit Lose To Win program.
2. Come to the point weakness,
- The negativeness of exercising
Stressed myself in mentally for the exercise, physically ayoh……so tired, pain, giddiness & feel vomitting
- The obstacles for own exercise
only planning (must do exercise after boot camp) no action, eg. after work lazy to go jogging or brisk walk.
- The obstacles for stop me from eating 10%
don’t say “no thanks” for chocklate & iceceam when colleague offers that time
week end late night dinner thus resulting in eating more…….
Yeah… last week end when i was watching movie forgot about my diet just had eaten popcorn & drunk coke, see… how can lose weight. Temptation to eat briyani when I have party, what can I do my lovable relatives & friends invite me so how to avoid, just eat & make them happy lah…
3) What are the solutions?
- Know to say ‘No thanks’ for snacks from colleagues
- Send other family member or try to take more healthy food and fruits instead of taking such kind of oily food during the party
4) Sorry to say, only I’ve sheded 3.5 kg.
I know my trainers will train me to reach my goal of 12 kg.
1…2…3…. boot camp. ok…….alright. alright…….ok. see you all on Thursday
Josephine
IMS Health Asia Pte Ltd
West coast (Alpha 3)
This programme takes a pretty holistic approach – physical, physiological & psychological.
After 4 intensive sessions, I am beginning to sense that our trainers are truly focused on our overall well-being. Despite their pushiness, they are not bent on our completing the exercises vigorously but rather,as mentioned by Sharm above,allow varying intensity according to our abilities. Alternatives are offered for those unable to execute certain exercises. What I appreciate most in this programme is that trainers share with us what exercise is most effective for which body part and how to do them correctly.
My most favourite part: the yoga-like segment (warm down time) & the one-time YOGA exercise conducted by Lisa. Hint: we need more of that!
I enjoy the camradarie forged with my fellow bootcampers and the shared motivation makes the journey towards our respective goals seems easier and dare I say, less painful…mind over matter, right?
As per my fellow bootcampers’ grouse, DISCIPLINE is a major weakness for me too.
Personal challenge: Doing beyond the prescribed training sessions…Guess the setback to enjoying the sessions with others so much makes it a little bit harder to start on your OWN
So, personal mission is to coerce my hubby to join me in a family workout.
I hope, in similar fashion, during our circuit ‘tekan’ sessions, trainers can join us without being prompted by Sharm? ;P
Writing down your goal will help you achieve yur goal they say….. so here goes….
This may sound ridiculous…but I wish to run faster than my beloved husband! How fast he runs he said cannot put it here(But rest assured that he does not run as fast as Hussein Bolt!). But first I must get all this fats of my body before I start any serious running (I started with 103kg at 1.62m). My target for this three month is 15kg (more if possible).There finally done it…..
So far I have lost 4kg (confirmed..I have noticed that the weight goes up and down at times) my friends has commented some noticeable change in shape and are less chubby. Thanks trainers!
The program has truly motivate me there is lots of great friends that I met that are super encouraging!
To my fellow team mate NYO NYO I really admire your MOTIVATION Darling..despite difficulties with yur knee problems and having to cope with your shift duties, you have not missed a single trainning session. I was impressed that you actually took leave to make it for last Saturday trainning!
After the first week I have notice that my bodyache has dissappear, last week excercises was great and I did not feel as achy as before.
Hey Ashy!(From TTSH East side Bravo 3) u are such a cool babe thanks for your encouragements… I will start my journal today OK.
Raihanah
IMH(Bravo 3-East side)
Working hard on the bootcamp exercise and on my own…
I have also been jogging hard outside to as to train myself for the 16km run next Sunday..
Wish me luck as this is going to be longest distance I have ever run.
Chris Chan
(Baker Oil Tools – Alpha Two – West Side)
Dearest Boot campers!
To think about it, its almost three weeks that we’ve done our boot camp!
Pheww!! It’s really a hard work!
But seriously guys, I can see that all of us are putting in effort to do what we need to do!
I would like to say “Thank you so much for your support & encouragements!”
Each & everyone of you have somehow inspired me to be a better person today than yesterday!
Everyone deserves a pat on your shoulder.
Thank you, Nyo Nyo(IMH East Bravo 3)- For being such a WONDERFUL & STRONG person. Despite knowing that your knees are giving you problem- YOU CARRY ON TO DO AS MUCH AS YOU CAN! I SALUTE YOU FOR THAT, NYO NYO! YOU just simply WON’T GIVE UP! I’m so happy for you that you’ve lost at least 1 kg. CONGRATULATIONS my dear friend!
Let’s just carry on & help one another to achieve our goal!
Love
Ash
Dearest fellow Boot Campers,
I thank you all (East Bravo 3) and trainers for your understanding and constant encouragement.
I only lost 1 kg last week because I couldn’t run and jump. Long standing overweight destroyed my right knee since July 2006. Ever Since my first left ankle sprain when I was 16 years old, there were recurrence ankle sprains. Hence I realised that I must reduce my intake and I did it. Today after having my dinner, I weighed – found out I lost 2 kg in total. Thank you ASH! Thanks IMH member!
I know that losing weight will lessen my knee pain and I might look healthier, look nicer, and can walk faster without pain. That’s the very reason why I want to lose weight until 60 kg.
Bootcampers OEI!!
Great to see all this Comment …..
Everyone single one of you have inspired me!
Let keep our Spirit high!!
Remember Tough time wont last long
BUT
TOUGH PEOPLE DO!!
Some tips for Weight Loss……….
1. To lose 10 Kg of body fat in 3 month, you need to eat 100 calories less per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger, this you make you want to eat more.
2. Don’t skip breakfast. Eat within two hours of waking.
3. In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.
4. Don’t allow yourself to get hungry. Eat at least every four hours, and split a meal in half to make sure you properly fuel up pre- and post exercise. For example, eat part of your breakfast before your morning exercise (a banana) and the rest of your breakfast afterward (a breads with peanut butter).
5. Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.
6. Shoot for a gradual loss of body fat. You’re more likely to put the weight back on (and more) if you drop weight too quickly.
7. Liquid calories add up fast and can lead to weight gain. Minimize the amount of sodas, juices, store-bought smoothies, sports drinks, coffee drinks, and alcohol you consume.
8. Eat closer to the earth, enjoying fruits, vegetables, and whole grains. Minimize the amount of processed foods you eat; they tend to offer less fiber and are less satiating.
9. If you can’t resist fast food, ask for nutritional information before you make your choices. Avoid any menu items with the words “fried,” “crispy,” and “special sauce,” which are guaranteed to be high calorie.
10. Remember that the calories in the energy bars, sports drinks, and gels you consume during a exercise, consume them only as needed.
Hubert Tan
Trainer for West side!!
I lost 1kg after all the excercises. Hope i can continue to be discipline with my food intake and the exercises.
3 Cheers for Boot Camp!!!
East Side
Elozz everyone,
Yeaaa i’m backkk! ok was abit negative in my first posting so shall be more optimistic this time round.. Guess what?? Lost 2kg already.. Not sure if the weighing machine is spoilt but hoping its not.. well maybe the fasting helps too on top of the exercises that was guided by the trainers..
Been trying hard to cut on my food intake.. and yess succeeded in that! but have been craving for chocolates and potato chips for the past few days and each time i passed by the “mama” shop under my blk, i will tell myself, “its ok maybe tomorrow, save money today”.. hahaha.. and this has been going on for a few days already.. hope by then the craving will go too…
Well looking forward for the workout on Saturday and hope next week when i weigh myself again maybe another kilo gone??? “crossing my fingers”..
Boot camp! Boot Camp! Boot camp!
Nadiah-East Side
Nestle Singapore
Hi Bootcampers,
I realized some of you have not been wearing the correct shoes for workout.
Consistently using the wrong pair of shoes for workout will increase chances of chronic injuries and may potentially cause knee and spinal problems.
I advise you invest in a good pair of running shoes or two to ensure the above problems will not plague you.
Below is the homework you may want to do to ensure that you have the correct pair of sports shoes and that it is not excessively worn if you already have one.
WATCH FOR SHOES WITH EXCESSIVE WEAR.
Worn shoes often amplify a foot problem and injuries can occur when a shoe is worn too long before being replaced. Analyze the need to purchase new shoes based on the number of miles on your old pair of shoes, not by the amount of tread left on the outer sole. It varies among shoes and individuals, but most estimates place mid-sole breakdown, and the increased potential for injury, at around 650-800 km. For some, this means replacing shoes before they show major wear.
THE CHARACTERISTICS OF YOUR FOOT
First, you need decide what shape of shoe you need based on your foot type. A stability shoe works best for a normal foot with a normal arch, a motion-control shoe is good for a flat foot with a low arch, and a cushioned shoe works for a rigid foot with a high arch.
The Wet Test: Moisten your foot with water and stand on any surface that will leave an imprint of your foot.
Normal Arch:
Has a normal-sized arch and leaves an imprint that has a flare but shows the forefoot and heel connected by a wide band. A normal foot lands on the outside of the heel, then rolls inward (pronates) slightly to absorb shock. Runners with a normal foot and normal weight are usually considered biomechanically efficient.
Low Arch:
Flat feet have a low arch and leave a nearly complete imprint of the sole of the foot, and indicate an
overpronated foot that strikes on the outside of the heel and rolls inward excessively.
High Arch:
High-arched feet leave an imprint showing a very narrow band connecting the forefoot and heel. This type of foot doesn’t pronate enough (underpronated), and therefore is not an effective shock absorber.
CHECK OUT YOUR OLD SHOES
After deciding the type of shoes you need, check out your old shoes. Old shoes show a pattern of wear that helps determine running style. Examine the soles of your shoes for a pattern of wear. Next, put your shoes on a table and look from the back of the shoe to the heel. If your shoe tilts to the inside, you may be one who overpronates. If your shoe tilts to the outside, you may have a high arched foot. Keep in mind that these are guidelines and that not every foot is absolutely one of these types.
TIPS ON PURCHASING SHOES
Eighty-five percent of the public wears shoes that are too small. Running shoes may need to be a half to a full size larger than street shoes. Check for adequate room at the top. There should be at least a half inch of space between the top of the shoe and the longest toe. The shoe should have adequate room at the widest part of the foot. The shoe shouldn’t be tight but it shouldn’t slide around either, and your heel should fit snugly into the rear of the shoe.
Try shoes on later in the day and bring the socks you normally run in. Try on several pairs of shoes in the category closest to your foot type. Make sure you try on both shoes and keep them on your feet for about 10 minutes to make sure they remain comfortable. Most good stores will allow you to run up and down the block to experience what running will feel like.
AFTER PURCHASING YOUR SHOES
Once you’ve purchased new shoes, don’t try them out for the first time with a 16km run or a heavy track workout. Rather, run easily in the shoe for only a short distance. The key point is to have sufficient time to break the new pair in through logging around 100-120km.
Now that you have a good pair of shoes, your goals can be achieve without worries of injuries from an unsuitable pair of shoes. Ale Bootcampers!
Poh Ying Bin (Dy Chief Trainer, West side)
Hi Bootcampers
“Lose to win ” programme is really a good initative taken By Health promotion board.
At the end of 3 rd week i have lost 2.5 kg.weight and few centimeters here & there.My clothes have started getting loose & looser day by day.
I have also reduced the food intake by 15 to 20 %.Initially i found it very difficult & was feeling very hungry at night and resulting in no sleep but now got used to it.
Thanks to Mr Sharm , Andyn,Hubert and all the trainers of team fitnessguru.They are really taking lot of efforts in achieving our goals through right exercising tips & motivation.
Bye see you tomorrow.
Sanjay Shirsalkar
BRAVO (WEST COAST)
1) Write down the strengths and benefits of your exercise programme (Lose To Win programme and Your own workout).
- My clothes are getting looser!! My muscles are not aching anymore even after the tedious workouts
- Group training is a fantastic idea. It really motivates me to do exercises in a fun way.
- To all the professional trainers out there… you rock!
2) Write down the weaknesses of your fitness programme. Als0 include what problems that may stop you from achieving your fitness dream now?
- No negaivities of exercise
- I hope nothing will stop me from exercising
- I will be going on leave/ overseas couple of times end of this year… FOOD!!
3) What are the solutions to (2) the weaknesses that you listed down. For negativities, do benefits outweigh costs? If so why?
- Moderate food intake… select healthier choice. Share the kcals with others!!
4) Tell us how many kilos you’ve shed so far!
- 3kg
hi
i do enjoy doing the excercise but lately i got sprain ankle i do it’s quite slow…..
thks to lisa jacob with her great smile she really inspired me to do my workout well evethough i got ankle injured…. hey, sweetie i really lost 5 kg and i really love to do my own workout by my own and cut down the portion of my foods…. thks to all my pretty and handsome trainers of TGF love you guys..
watie
alpha 2 (CGH)
Hey hey Bootcampers..
Its me again..ur crazy trainer Lisa :p
Didn’t we had a great time training(playing) in the rain n mud last Tues @ Toa Payoh Park ?
Feels young again like the good old days. hahhaahaa
I hv noticed that some of u had come to me regards to exercise injuries. Injuries is one of the obstacles that can cause disruption in ur exercise program. I salute to all who still persevere and endure the pain to achieve ur goals. However,there are 2 things I want to highlight,
1) Train Hard, Train Smart to achieve performance goal
2) Train, Don’t Strain to achieve fitness goal
Here are some tips to treat various injuries if it happens:
Type of injuries:-
Sprain- stretching or tearing of ligamentous tissues
Strain- overstretching or tearing of a muscle or tendon
Contusion- impact force that results in bleeding into the underlying tissues;a bruise
Signs & Symptoms :-
1st degree- mild injury resulting in overstretching or minor tearing of tissues,range of motion is limited,minimal point tenderness, no swelling.
2nd degree- moderate injury resulting in partial tearing of tissue, limited function,point of tenderness n probable muscle spasm,painful ROM,swelling or discoloration(probable if immediate first-aid is not given)
3rd degree-severe tearing or rupture of tissue,exquisite point of tenderness,immediate loss of function,swelling n muscle spasm likely to be present with discoloration appearing later, possible palpable deformity.
Treatment:-
IMMEDIATE CARE!!!!
- PROTECTION, REST, ICE, COMPRESSION & ELEVATION(P.R.I.C.E)
Usual treatment time:
-15-20mins ice bag
-5-7mins ice cubes or ice slush
How often :
– Moderate & severe, every hour or when pain is experienced
– Less severe, as symptoms necessitate
Continue with ice treatment at least 24 to 72hrs, depending on the severity of injury. Refer to physician if function is impaired.
For mild to moderate strain, gradual stretching to the point of discomfort is recommended.
So thats for now ladies n gentlemen..will share more tips with u soon as the week goes by.
I hope that our tips n advises will make ur exercise program much easier to handle. Looking forward to see u all Bootcampers again. Love that smiling faces..
ps; Watie, great job!! Keep it up!! that makes me smile more from ear to ear :p
Woo hoo!!!
Its me again..ur crazy trainer Lisa :p
Didn’t we had a great time training(playing) in the rain n mud last Tues @ Toa Payoh Park ?
Feels young again like the good old days. hahhaahaa
I hv noticed that some of u had come to me regards to exercise injuries. Injuries is one of the obstacles that can cause disruption in ur exercise program. I salute to all who still persevere and endure the pain to achieve ur goals. However,there are 2 things I want to highlight,
1) Train Hard, Train Smart to achieve performance goal
2) Train, Don’t Strain to achieve fitness goal
Here are some tips to treat various injuries if it happens:
Type of injuries:-
Sprain- stretching or tearing of ligamentous tissues
Strain- overstretching or tearing of a muscle or tendon
Contusion- impact force that results in bleeding into the underlying tissues;a bruise
Signs & Symptoms :-
1st degree- mild injury resulting in overstretching or minor tearing of tissues,range of motion is limited,minimal point tenderness, no swelling.
2nd degree- moderate injury resulting in partial tearing of tissue, limited function,point of tenderness n probable muscle spasm,painful ROM,swelling or discoloration(probable if immediate first-aid is not given)
3rd degree-severe tearing or rupture of tissue,exquisite point of tenderness,immediate loss of function,swelling n muscle spasm likely to be present with discoloration appearing later, possible palpable deformity.
Treatment:-
IMMEDIATE CARE!!!!
- PROTECTION, REST, ICE, COMPRESSION & ELEVATION(P.R.I.C.E)
Usual treatment time:
-15-20mins ice bag
-5-7mins ice cubes or ice slush
How often :
– Moderate & severe, every hour or when pain is experienced
– Less severe, as symptoms necessitate
Continue with ice treatment at least 24 to 72hrs, depending on the severity of injury. Refer to physician if function is impaired.
For mild to moderate strain, gradual stretching to the point of discomfort is recommended.
So thats for now ladies n gentlemen..will share more tips with u soon as the week goes by.
I hope that our tips n advises will make ur exercise program much easier to handle. Looking forward to see u all Bootcampers again. Love that smiling faces..
ps; Watie, great job!! Keep it up!! that makes me smile more from ear to ear :p
Woo hoo!!!
Trainer Lisa J
BIG THANKS to
1) HPB for sponsoring this program. Simply awesome – losing weight the healthy way gradually
2) TeamFitnessGuru trainers for believing in us (your smile & your kind words keep us going)
3) all East Alpha 3 team, indeed we will made it 100% and Morgan, we stand by you, your knee
injury will be recovered soon – you lose 4 kg, our idol, don’t play play
4) Our cheers….1 2 3 Alpha 3 – Hundred Percent… hoosh (postlah!)
HAVING SOME TROUBLE WITH YOUR BODY WEIGHT OR BODY FAT?
Here are the some of the answer to your FAQs on eating habits and exercise for weight loss
DOES EXERCISE CURB APPETITE?
Research suggests that your appetite decreases within the first hour after strenuous exercise and stablises after that. However, regulating appetite is a very complex process that relies on various factors such as insulin, hormones, psychological factors and blood sugar level.
HOW LONG SHOULD I WAIT BEFORE I EXERCISE AFTER EATING?
Generally, it is recommended that you wait about 3 hours after eating a full meal before engaging in strenuous exercise. This is the amount of time taken for a balanced meal that includes carbohydrates, protein and fat to move from the stomach into the small intestines, where nutrients are absorbed into our body. Exercising before food intake can cause cramps and abdominal discomfort but each person responds differently. If you exercise in the morning, a quick carbohydrate dense snack might help to provide some energy during workout.
WHAT SHOULD I EAT BEFORE MY WORKOUTS?
Your meal should be relatively high in carbohydrates to maximise blood glucose levels, low in fat and fiber to minimise gastrointestinal distress and moderate amounts of protein. For a morning workout, take a small amount of rapidly digestible carbohydrates such as a slice of bread or banana. If you exercise in the evening, you may opt for a light snack right before a workout, especially if it has been longer than 3 hours since your last meal.
WHICH IS BETTER FOR WEIGHT CONTROL: 3 BIG MEALS OR 5 TO 6 SMALLER MEALS SPREAD THROUGHOUT THE DAY?
Weight control is achieved by balancing the number of calories consumed with number of calories burned. Therefore, it does not matter if calories come in the form of 3 full-course meals or 5 to 6 smaller meals. However, some people find that they control their calorie intake better by taking 5 to 6 smaller meals. Eating smaller meals throughout the day may help some individuals with their calorie control and also assist in keeping their metabolic rate higher. In the end, it is a matter of preference. One strategy for effective meal planning is determining the total number of calories (alternatively, the total number of servings from each food group from the FOOD PYRAMID) and divide them equally throughout the day. It is important to note that people with diabetes should consume 5 to 6 equal small sized meals to maintain a healthy blood sugar level throughout the day.
HOW MANY CALORIES SHOULD I EAT AND HOW OFTEN SHOULD I EXERCISE FOR OPTIMAL WEIGHT LOSS?
To lose 1 pound of fat, a 3500 calorie deficit is required. This deficit can come from decreasing caloric intake, increasing caloric expenditure or ideally both. Keep in mind losing weight is not the hard part. The hard part is keeping the weight off. Therefore, people who are most successful at maintaining weight loss usually engage in regular physical activity.
The USDA 2005 Dietary Guidelines suggests that adults seeking to maintain weight loss should accumulate 60 to 90 minutes of moderate physical activity most days of the week. This goal may seem overwhelming, but it is achievable gradually over time starting with 15 to 30 minute bouts of an enjoyable exercise routine.
DO I HAVE TO STOP EATING ALL OF THE FOOD THAT I LOVE TO LOSE WEIGHT?
The most successful approach to maintaining your weight loss is to make permanent lifestyle changes that include a healthful eating plan and an active lifestyle (physical activity). A diet – which yields short term results and not making any lifestyle changes – is not the answer. A healthy lifestyle allows all food to be taken in MODERATION. This means that less healthy foods can be consumed as long as they make up only a small portion of the daily caloric intake.
I TRIED A MILLION DIETS AND HAVE LOST A TON OF WEIGHT, ONLY TO REGAIN MORE BACK. HOW DO I KEEP IT OFF?
The main key factor to permanent weight loss success is to make LIFESTYLE CHANGES that includes ample physical activity and a healthy eating plan. The changes need to be realistic that you can maintain them without feeling deprived or unhappy.
A realistic goal for someone who is overweight or obese aims at losing 6% to 10% of their initial weight over a 6 to 12 months period and keep the weight off for at least 3 to 6 months before trying to lose more weight. The significant weight loss will provide significant health benefits such as a decrease in blood pressure, cholesterol and body fat which are easily maintained when the weight is lost slowly.
TRAIN SMART, TRAIN SAFE, TRAIN HARD!
CHEERS! =)
Matt Azmy (Former BMI of 34.5 & Dy Chief Trainer, East Side)
hi guys, besides twice the bootcamp, I will have an hour of Yoga on tues and jog/brisk walk at least half an hour twice a week. But seeing my weight going up and down makes me quite upset even when I do cut down my food intake plus changing it to mostly vege n soupy stuff. But I will not give up now and continue to work hard burning those fats of mine. So to those not losing much weight, do not give up too. Many Cheers for all our efforts.
STRENGTHS
- Exercise makes me wonky! Happy! I might even become more human because of the workouts, no really, exercise makes me feel more confident and it also makes me think twice before I pop that fabulous chocolate cake into my mouth (my mum ate it instead).
- Group training is really fun! I try to keep up with the guy in front and feel reassured that there is someone behind me? It also makes me more conscious of the fact that if all these people who may be bigger in size (for now) or older in age compared to me CAN do all these exercises.. what’s my excuse? That said, I really admire some of the other bootcampers for taking that first HUGE and very important step. I know it takes tons of courage..
-Professional trainers look GOOD! They make you want to be like them! BTW, I really like Zywee personally because she’s always smiling and she just naturally makes it fun for everyone! Saw her racing with one of the guys today, prompting him to “catch up if you can!” when he wanted to play catching…it was really cute and made me laugh despite being out of breath and all.
2) WEAKNESS
I have enzema and am under medication to control it. My doctor has advised against sweaty and sticky activities for now but I am still going ahead with it. It would definitely help if we didn’t have to lie down on the grass too much or if there are actually some decent shower facilities at west coast park. I bet travelling back to Hougang from West Coast with all that dirt on me isn’t going to help the skin condition…
ANother thing… I noticed that on several occasions, we have to run on the grass patches but these are VERY uneven and it is rather difficult to run fast on those without feeling like I am going to twist my ankle anytime..maybe we should restrict the running to the pathways?
As I’ve mentioned before, I work full time and study part time.. I already had some clashes in schedules and am trying to work them out. I think schedule problems are possibly my only obstacle.
Friends are unknowingly obstacles too because everyone of them likes to meet up for meals and late night suppers (it’s my fault it gets so late really..since I work at night) and I find it really hard to say no to friends I really want to see. I convince myself I can resist the temptation only to be goaded into having a couple of helpings because “eat a bit won’t die one la…”
It definitely doesn’t help too that my family likes to stock up on snacks and fatty foods like chips, chocolates, soft drinks and bacon. When I ask them if they can stop buying..they say “Then you just don’t eat lor!” which is..well true. Just that it’s hard not to think about that bag of chips on the table, you know?
SOLUTIONS
I think.. I just have to keep remembering my goal. DISCIPLINE, that’s what I need.
The benefits definitely outweigh the negativities and costs. Happiness is priceless.
KILOS I SHED SO FAR
I have lost none and am thinking …I HAVE TO GO ON!
(and Nooooooo, you told us to sign off with our real names and companies!…..so here goes..)
Ai Ping
West Side
Singapore Zoo
I’ve been exposed.
ok, time to catch up on some past homework:
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) –
I shall chose the once that I find mean more to me:
social, confidence, health, energy, (as you can see, I’m young, single and still very much leaving for myself -P)
- The strength of group training
As I look around, one of the strength of group trainings is how much you do encourage each other and motivate each other to press on…ok, I’ll come clean, one thing I like about group training is the presence of competition. In which when you see people losing weight, you want to lose weight as well, as compared to when you’re doing it alone.
- The advantage of working with professional trainers
Seriously, I never had the advantage of having people really teaching me how to stretch properly and I really really appreciate it.
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
Well the usual, tiring, ley-chey, no time…
- The obstacles that’ll be in your way to going for Fitness Bootcamp and your own exercises
Mainly it would be my schedule. the thing is that I have like, my bar exam (including lectures and tutorials) and my office work to do…social commitments have been really taking a backseat.
- The obstacles that will stop you from eating 10% less and healthy food.
Eating out, it’s really hard to find anything that’s really healthy, as I’m a vacuum cleaner, it’s hard to find smaller portions too.
3) What are the solutions to (2) the weaknesses that you listed down. For negativities, do benefits outweigh costs? If so why?
Well i eat home where my mom can help control my diet
you just have to manage your time well.
Benefits always outweigh cost and to a certain extent I do relish a tight schedule that makes me feel accomplish if I did everything and also kept to schedule.
4) Tell us how many kilos you’ve shed so far!
As of now, Day 26, 5kg, and yups, I know i have to speed up and go faster if I’m planning to hit my 12kg weight lost goal! But yes, that together with much toning.
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 )
Chong Yue-En (East Side)
Attorney-General Chambers
Hi there…
STRENGTH-
to see our team “play” hard, give me the strength to do it so….. Together Everyone Acheive More
Friends & colleague make a difference too! PoWerFULL sTrEnGtH .o0
WEAKNESS-
long & tiring working hours (opps!)…. body still trying hard to adapt to these exercises that still cause me the pain.
working in F&B industry dealing with cooked food…. very tempting huh?
Nevertheless, 3kg down, hopefully i’m in the right path & will continue to see my weight down 0o.
East Side,
JP Pepperdine.
Week 2:
Initially, I really dislike exercising because of ‘fat people’ turn to be smelly after perspiring and also breathless with climbing two flights of stairs.
But come to think of my health and my dream of ‘travelling round the world’ after retiring, I have to ‘fall in love’ with exercising, isn’t it?
Who can help me to achieve that? Only with training from Teamfitnessguru trainers and do according as told by the trainers during ‘Lose to Win’ bootcamp.
[Continued from comment -117]
It’s great. Now i know how to controlled my food intake. Im also more dicipline.