Lose to Win Week 10 and 11 – Motivation and Challenge
October 21, 2009 by sharm
Filed under Articles by Sharm, Highlights, Project Y
8 weeks BEFORE Fitness Bootcamp Day 1 (source: HPB)
Dear Lose to Win Bootcampers, Friends, Teammate and Buddies,
Well this is the second last week of our Lose to Win fitness bootcamp. It’s the final lap to assessment day, and in our books – the final lap to Your first day of leading to the second chapter of your fitness lifestyle.
Two themes – Motivation and Challenge.. two important elements that you need to have in your fitness programme.
Motivation – without it, your exercise programme won’t last. You’ve learnt the power of motivation and how to achieve it. Search deep within you. Look for intrisic motivation rather than extrinsic ones. An easy way to keep that motivation up is to get a group of buddies to workout with you and see the motivation sky rocket.
You will need to apply the knowledge of the things you learn from HPB’s Lose to Win programme – from Fitness to Nutrition. Knowledge without application is a waste. Application without motivation won’t last long.
Challenge – When your body is able to, challenge your body to do more repetitions, work at higher intensity, run longer distance and increase the duration of exercises. Nudge yourself for that extra 10%. But remember, do not overdo it, and rest/recover properlyby having enough rest and sleep.
10 weeks AFTER Fitness Bootcamp (source: HPB)
It was fun watching tonight’s episode of Lose To Win. I think HPB have done a GREAT job at it. Kudos in educating the public on how to lose fat and gain fitness effectively. And bootcampers.. wow you guys look sooooooo different then as compared to now – Look leaner, fitter and definitely cooler!
Support group and Special Bootcamp Package
Right Click and Download Signup Form ver1.3 here
We’ve been bombarded with so many questions on our regular bootcamp classes and about 30 of you have either indicated interest to join us or have already signed up. We’ve made it easier for you guys (Lose To Win bootcampers) to be part of our regular groups from November onwards.
- Special packages and Lower rates for all bootcampers, families and friends
- Validity period – Some MAJOR changes – we will be extending the validity period – so for those who want to workout with us once a week, you’re free to do so.
- Validity period for
- 10 sessions – 15 weeks
- 20 sessions – 20 weeks
- 30 sessions – 45 weeks
- Validity period for
- Package prices goes up by 10% from 24th October onwards for all Lose to Win participants
- Package prices goes up by 10% from 1st November 2009 for all of your friends, families and colleagues.
- All special packages are good for one time sign up (consequent signups are at regular rate of $28 <instead of $50> per workout)
- If you’re not ready to join us right now, you know where to find us…. www.Fitnessbootcamp.sg
- You will be informed of the locations availability on 1st of November – We will refund you if your locations are not opened due to any reason. All approved refunds are to be collected on 14th November, Saturday at 10am at East Coast Park.
- Validity period – Some MAJOR changes – we will be extending the validity period – so for those who want to workout with us once a week, you’re free to do so.
- Cash incentive
- Get $20 when a friend signs up a package.
- Cash payable upon 1st session that your friend attend bootcamp.
- Get $100 when you refer your company to do corporate bootcamp with us.
- Corporate bootcamp prices for companies – please email mail@fitnessbootcamp.sg for more information (Do include your full name and company)
- Minimum 10 person per package
- Minimum 10 sessions, recommended – 24 sessions
- Rates for corporate: $14.50 per person per workout (1 trainer) to $24.50 per person per workout (2 trainers)
- Recommendation : 1 trainer to 15-20 participants
- Get $20 when a friend signs up a package.
Free Trial Bootcamp Session on 31st October 2009
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- On 31st October, 8am – the Final Assessment day – we will be doing Free Trial Fitness bootcamp for friends, families and colleagues of all Lose to Win partipants. If you feel that joining our Get Fit! Fitness Bootcamp will benefit your loved ones and friends, please invite them over to try out.
- Limited to 200 persons only
- LTW bootcampers will be doing fitness assessment instead of
- All going for trial must not have serious medical conditions and are strongly advised to get a doctor’s clearance for them to exercise
- For those who are interested, please register as soon as you can by emailing mail@fitnessbootcamp.sg
- YOUR name (LTW bootcamper), email address and phone number
- Friend #1 name, email address and phone number
- Friend #2 name, email address and phone number
- Friend #3 name, email address and phone number
- etc
- Those under 18 years of age are to seek parental consent who will need to be present to sign the indemnity form.
- On 31st October, 8am – the Final Assessment day – we will be doing Free Trial Fitness bootcamp for friends, families and colleagues of all Lose to Win partipants. If you feel that joining our Get Fit! Fitness Bootcamp will benefit your loved ones and friends, please invite them over to try out.
Your Assignment for this week
There’s no assignment! Just post random thoughts on fitness, motivation and challenge (hold on… this is still an assignment ain’t it). Go go go! 
Oh by the way, please practice and train walking FAST – at least 5 more times @ 25 minutes each time till final assessment day. Stand tall and walk FAST 
Just do your thang’ and have fun!
Yours in Fitness,
Woosh!!!
Sharm
TeamFitnessGuru.com_________________________________________
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)
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Write random thoughts on fitness, motivation and challenge. Why, what and how.
Hi,
Fitness for me is the capacity to carry out the day’s activities without undue fatigue. Guess what? I seem to be more energetic now (since 11th Aug) I can finish a day’s work (most of the time I’m on my feet!)and still fit in min. 30 mins exercise during lunch break. I have 5 small meals – breakfast, morning break, snack b4 and after exercise, dinner. Weekends are spent doing housework. Used to hate them but seemed to be enjoying it now.
Motivation for me is the activation of a behavior to minimise physical pain and maximise pleasure. That’s what I need when it comes to exercising.I think of being healthy and living to a ripe old age hopefully with less problems and risks so that I am able to live independently. I’d love to have my children around me in the future appreciating my presence rather than finding me an obligation.
Challenge for me is a form of stimulation when presented with difficulties. With a good mental and physical health, I am able to face any challenges that come my way. A sure challenge is to be able to maintain whatever weight loss achieved during bootcamp. Help! I sure am gonna miss my trainers and fellow bootcampers. Sigh! sigh! Hope to see all of u in the near future.All the best to everyone in ur future endeavours.
Sukarmi Bte Katani
Alpha 3
NCC
DEAR WEST COAST & EAST COAST ‘LOSE TO WIN’ PLATOON MATES
A CALL TO EVERYONE – Please pen down your thought and share your experiences in this boot camp. This is our last chance to do so because we only left one week before we parted.
PEN DOWN NOW – your experiences will ENCOURAGE all of us, give us MOTIVATION & HOPE to achieve our GOALS and we are not alone in the world struggling with losing weight & maintaining HEALTHLY LIFESTYLE.
[P/s This is the thought I have whenever I posted my experiences and struggling in the ‘Lose to Win’ website, and hope you all too give your experience to encourage me as well as others.]
Week 11: Motivation
Like most of you, although, many did not pen down their thought and share with all of us. I too going to miss everyone in the boot camp (we are like battle mate – fighting together achieving the same goals – healthy lifestyle), including the trainers (of course, their famous words ‘you can do it’, ‘OK’, ‘Alright’ ‘today will be fun’, ‘this is the last exercise’ etc.
Something to share with all of you before GOOD BYE – The success of weight loss is:
a) Nutrition [Eat healthy]
b) Exercise [FITT]
c) Healthy lifestyle
[Tougher part – many have the enthusiastic to continue exercise. Please keep it for another 3-4 weeks. A habit will develop after 90 days – then you will be saved, because exercise and healthy eating has become part of your life – that is true healthy lifestyle].
Some have commented my enthusiasium and planning – please remember if you do not have the DETERMINATION to do as plan – MUST WELL NO PLANS AT ALL BUT ‘JUST DO IT’.
Lastly, like any success stories will have a BACKGROUND [want something badly (majority – healthy body)] and with SOMEONE to support/motivate you].
I wish everyone success in ‘living an healthy lifestyle’ – of course including myself.
Week 12: Challenges
Review of the past
Why I failed in the past and why I succeed this time/now?
In the past, without the knowledge of the healthy lifestyle in term of healthy eating, nutrition foods, exercising, ………
Now after the ‘Lose to Win’ and Alexandra ‘Weight management’ programme, I learned and practiced those was taught and will continue my own journey with healthy lifestyle. It shows in my appearance and my records.
DON”T LIKE ME IN THE PAST, DID NOT HAVE THE DETERMINATION TO STICK WITH THE HEALTHY LIFESTYLE [healthy eating and exercise] after all the effort and $$$ spent in reducing weight.
LET CHALLENGE OURSELVES IN CONTINUING TO LIVE A HEALTHY LIFESTYLE AND ALLOW NOTHING TO STOP US FROM LIVING HEALTHY. Better still influence others around us.
Goodbye and miss every battle mates (platoon mate) and Battle officers (our trainers)
wa that was lot’s of FUN this morning at East Coast……..we Bravo 3 managed to carried up Lisa without her knowing hahaha and further more we thrown Azmi,Zhywee,Lisa and Sharam into the sea hohoho…our revenge to them for the past 11 weeks.
Well there is one more week to go for our Finale on next Sat, hope that everyone including myself will score BETTER result on 2km walk than previously, hopefully i can finish within 15 mins this time.
Although i didn’t sign up any promotion package form Teamfitnessguru but i will continue with my daily workout through out…i am now getting lighter and lighter now but there is still a slight distance to my ideal weight, my vision is never say die to myself, of course i must thanks to my two little monkeys for their push as they always asked me when i reached home “mummy are you going jogging tonight” aiya don’t go also susa right, but the feeling was dam good after my workout, climb stair, stretching and basic yoga.
Once again, thanks to HPB and all sponsor, last but not least, a BIG THANKS to Sharm, Zhywee, Azmi, Lisa, Hulbert, Stacy, Yin Bin, Herman, Andyn, Faz, Arnold and Nurul for their inspired hard push, encourgement and motivation since 11 August 2009.
See you gals on next Tue cheers…………………
Diana
Univac
Bravo 3
Dear Sharm
First, congratulation to you. She is very adorable.
Secondly, thank you for showing us the type of fitness – you mentioned before in your posting (Cardio, Strength, Flexibility, Endurance, Balance, Agility, Power, Speed and Circuit, and to cover all parts of body in term of Upper & Lower body and core (Abs & Lower back) in yesterday’s West Coast boot camp training..
At least we will know what you meant by them and not forgetting ‘HAVE FUN’ in exercising.
I enjoyed thursday training and will become my part of memories (I will definitely cite this when I become an old grandmother) – I believe the rest of us will feel the same, I think.
Fitness Bootcamp for East Side photos are online!
http://www.facebook.com/photo.php?pid=2778186&id=611349876#/album.php?aid=118756&id=611349876&ref=mf
You’d need to sign into facebook
~Waves to all~
Motivation: To continue to improve overall fitness, in the sense that I really have to continue working on my core and my torso…in fact my overall fitness for my torso and having to start from zilch reminds me a lot of when I first got onto the treadmill and embarked on my 30kg weight loss journey…but isn’t that the thing with all new things? Learning curves are steep, and it is very important to find a group of people who are willing to go to/are at your level and work together with you to bring your fitness up…
I hope you guys will always find a group that isn’t impatient, e.g. if you’ve never ran before, you’ll probably give up if you start training with a group of pro-school sprinters after 5mins, the harder and more complex the new thing, the steeper the learning curve. To an extent, cardio is a no-brainer. Just strap on your shoes and run/swim/bicycle. Weights on the other hand is rocket science in comparison. Maybe that’s why people hire professional trainers to hold your hand through your first few months till you know enough to continue on your own. (So Team Fitness Gurus, please do get a class together that focus mainly on strength/core/weights, if you do, I’ll be the first to sign up =D)
So my latest attempt to start on a weights regime has fallen through again…(after my latest friend who said he would walk through with me for one month, didn’t get back to me after the first session, but ~shrugs~ if he’s walking me through he can’t properly do his own workout…) so guys if you think that I have it easy, I know exactly where you all are coming from because I was there before too…(when it comes to the difficulty in starting with a cardio regime)
I guess this is my most dejected post so far, but guess we’re all human yeah. Oh yes so how does all this link to motivation and challenge?
Comfort zone.
Ever heard of the old secretary who refused to use the computer and stuck with the typewriter because she used it all her life and she didn’t dare use the computer because i) she didn’t know how really to use it ii) she knew that the typewriter WILL produce the documents but what about the unknown computer? She might have read all about how to use the computer and seen how people have been using the computer to produce 3 times the documents in the same amount of time.
It’s the same idea of sticking with what is known and not moving over to something that is unknown. I would rather run on a treadmill for 1 hour (which I know will produce results in weight loss) than to spend 1 hour lifting weights (not knowing if it’s the right weight, right form, doesn’t seem to have results, i.e. I don’t have the instant pleasure of ‘feeling’ I’m lighter after an hour run) the CHALLENGE is getting out of the known comfort zone and plunging into the unknown.
The motivation? It still remains the same, health, fitness, beauty, family etc but what about the motivation for the challenge? I guess it’s having a group of people who are on the same challenge with you!
That’s why I love bootcamp and all you trainers! Thanks for being there to hold our hands and walk us through these last 3 months, now we people at bootcamp will continue on our own!
hello everyone!
i thought of dropping by to share with everyone something i learnt today.
one best thing i love about bootcamp is that everyone gets to learn something new from it- even the trainers. take today’s training for instance. honestly, im not a fan of brisk walking. like what sharm mentioned once, some of us can run or jog for 5 or even 10k but cannot walk! and i am one of those type. i know its been weeks since we’ve trained together but today was the first time i brisk-walked. i have to admit, brisk walking is tough. i really do respect you guys who can brisk walk fast, with proper technique. thumbs up!
some of you asked some tips on how to improve on your brisk walking for the assessment next week, or rather, how to get rid of the pain so you can last for the 5 rounds. thing is, to get rid of the pain, you should have been brisk walking for the past weeks to “get used” to the pain. but since time is short, and the fitness assesment is next week, the most important thing to do now is to be prepared both mentally and physically, because as they say “being prepared is half the victory”. (yes! never underestimate the power of your brain!)
here are some tips on how to prepare yourself mentally. remember that different people have their different ways of motivating themselves. do what you think is best for you.
1. ACCEPT THE FACT that if you’re gonna walk (and you know yourself you havent walked enough), there are going to be some uncomfortable feeling on the legs as you walk. and it is going to be hard, noone said its going to be easy. BUT the tougher it is, the tougher you will be.
2. the night before the assessment, close your eyes and VISUALISE going through the walk. play it in your head how are u going to warm up when u reach the stadium, how are you going to maintain your pace, what will happen if your legs feel tired, what will go through your head as you walk, etc.
3. PACK your things the night before to avoid forgetting things on the day itself. the last thing you want to do is to tire yourself out before the walk.
4. sleep early, have a light breakfast at least an hour before the walk, and drink enough water.
5. PSYCH YOURSELF UP before the walk. ask yourself why you are here. tell yourself how far you’ve gone through this bootcamp and how much you want to do well in this walk.
imagine yourself feeling so accomplished after the walk when you have broken your personal best when you know you have given it your best, you want to achieve that feeling. anything that motivates you!
6. during the walk, when you feel the burn on your legs, tell yourself things like “the more it burns, the faster i’ll go” remind yourself all the time how much you want to achieve your goal, it will help you forget about the pain. remember, its you against yourself.
7. and the most important thing is, BELIEVE IN YOURSELF, because if you don’t, who will?
all the best for the fitness assessment.
“the only way to overcome, is to HANG ON.”
make every squat and lunge you did so far worth it,
aisyah
(west side, trainer)
Hi good morning bootcampers, while i am having my breakfast after my workout this moring, (2 slice of bread and a cup of lemon tea coz thirst to death), you gals know wa my children ask me “hey mummy are you Physical or Emotional hungry”? What ever i learn from the nutrition worksop, i have share with my children,colleagues and friends, they actually gain lot’s of knowledgement form there, not even that i also share all exercise that though by all trainers to my colleagues and we do it sometime during lunch time especially the “squat”.
Is great to know that some of the staff getting keen to do exercise nowsaday after we share about the useful tips and info form HPB & all Trainers, we do went to Bishan Park for jogging after work some time.
Cheers……
Diana
Bravo 3 from the East
Hi All Bootcampers and Trainers,
Time flies and we are 1 week away from the end of 3-months training. For me, physically, I am so much better than when I started this program. Thanks to all the trainers and bootcampers for encouragement and motivation.
Without denying anything, I would like to give credit to the trainers for pushing us on and making every training as interesting as the one before.
The greatest challenge ahead is how to maintain our weight or reduce further after the 3 months and this will depend on ourselves.
Lastly, thanks to HPB for organising such a wonderful program for us.
Cheers
Yong
Bravo 1 (East), Alpha 1 (west)
Hellooo Trainers and Bootcampers
Actually been writing and deleting many times for this post. Just could not bring myself thinking that this is going to end. I’m feeling sad to leave a bunch of pretty, pretty people :< The experience will be embedded in my mind for a very long time ;p
Fitness
I am more aware now that keeping fit is so easy and I can apply it anywhere, anytime ! even during office hours and at home while watching tv.. Climbing up stairs is also different now. It’s climbing with style now – lunges, squats, sideways etc. AND I had just realized that back-ached no more ! I used to have supports for my back as it hurts so much whenever I move.
Motivation
Take charge, change attitude and move on. Persevere, stick to the fitness program and as time pass by, we are all a new person – physically fit, more slender and different ATTITUDE TOWARDS EXERCISE.
Though the gathering is ending very soon, but PLLLEEEAAASSSSEEEEEE keep in contact and WE CAN MOTIVE THE NEXT PERSON WHO HAS WEIGHT PROBLEM LIKE WE USED TO. BESIDES IT’S ONGOING PROCESS. WE NEDD EACH OTHER FOR SUPPORT.
Guys, its not the kilos lost that matters most, but we have changed to be a fitter person now.
Challenge
We are our own enemy. So do not procrastinate doing the workout. If you think you are too tired /busy today, it will be the same tomorrow too. So lift your bum and move! move! move!
Lastly, special thanks to the Trainers of Teamfitnessguru for all your patience with our slow move, HPB for making my dream of losing the kilos comes true, for the new-found friends, brothers and sisters take care, watch the diets, keep exercise and remember the sweet memories we had together under the scorching heat, cooling rain and blisters of thunder.
(*) So Heather, after Thursday we will not be pairing anymore ya :<
Anna Ahmad
Eastern Pretech P/L
Bravo 1 (E/W)