Lose To Win Week 3 – Take Massive Action!
September 3, 2009 by sharm
Filed under Articles by Sharm, Blog by Sharm, Highlights, Project Y
Bootcampers OEII….
Superb work! Your dedication to getting fit is truly inspiring and I have to say that most of you are shining stars – not only that you have a high level of motivation for yourself, but to cheer your teammate on, to nudge them a little further, to work and move together as a TEAM.
Let’s now take it a notch higher and increase the tempo – let’s progress and increase the intensity from where we left off! 
Take Massive Action
Week 3 have gone and passed. We’re in the next chapter now.If you’ve been riding the wave (of the Lose to win challenge) passively.. I urge you to step it up and make it an ACTIVE one. We’re all forming a habit here – to have exercising and making healthy living part of our lives. In case you’re not sure of what action to take – here’s two broad things you should do:
- Energy Expenditure
Increase your physical activity
3 to 5 times a week
30 to 60 mins each time
Make it fun and social - Energy Intake
Lower your food consumption
Eat 5 *small* meals a day
Have 19% less, portionwise
Choose healthier food
Learn to love salads (with little dip)
Just like a smoker who is addicted to nicotine, a lot of us are addicted to food (me included). A lot of willpower and strength is needed to say no to changing our eating pattern *initially*, and if you’re able to do so, you’re on your way to a beautiful and healthy life.
The reason why some of you are NOT losing weight yet.
Some are not losing weight / not losing a lot of weight.
First of all, are you working out enough and eating lesser already? If not, what are you waiting for?
From the data we collected, on average we’ve lost about 3 kgs so far – which is GREAT. It is in accordance to Health Promotion Board’s Weight Loss guidelines. A 1kg a week weight loss is healthy and is also recommended by the ACSM (leading international fitness authority).
We also have individuals who have lost 5 to 6 kilos in the second week!! Nice – while it is a little too fast a rate for us (who’s driven by guidelines and recommendations from research), we are also aware that this is possible and good IF you’ve been good and exercising – BURNING CALORIES. If you’ve been on a Crash Diet – that is totally unacceptable and not recommended as it is (1) unhealthy (2) results in a Yo-Yo diet which means you will gain back the weight that you’ve lost in the near future. We want permanent weight loss. However, if you’ve been exercising (5 times a week), thats great! Do remember that your bodies need a lot of rest and sleep to recover from working out hard, so…. please remember to sleep and rest.
For those who have not lost weight. Do not despair! Please allow me to go into a little bit on this:
To healthily lose weight, you should
- Increase Muscle weight
- Lose Fat weight
By increasing muscle mass, you’d have a stronger and more functional body (based on the exercises that we do), and it will also increase your metabolism.
Increasing metabolism helps you to burn fat while you’re resting, eating and even sleeping! You’ll also burn more calories when you’re exercising.
As we increase our muscle mass, our weight may increase – this is healthy and good.
To see a weight loss, you will need to burn Fat weight – if the fat loss is greater than the increase in muscle mass, you will see a net weight loss.
There are many instances that the muscle weight increase as much as the loss in fat – which in turn shows NO CHANGE in weight.
For example:
Muscle increase by 10kg
Fat decrease by 10kg
Your weight will remain the same, your strength and endurance have increased (this is great!) but your fat content would have gone down by 10kgs!
How should you measure Fat Loss?
Based on the above, the personal trainers at Team Fitness Guru always go for the:
- Reduction of inches in your waist and hips instead of the change in number on your weighing scale.
For men, you should use your belt as a gauge. - The drop in shirt/ dress size.
- The before and after photo
- The comments and remarks from friends, family members (they may not notice this if they see you everyday) or people who you’ve not met for a long time.
How should you measure success after every week?
Besides the numbers, we also know that regular physical activity promotes holistic wellness
- More energy (Yes now you know that exercise creates energy!)
- Improve mental health – reduce stress, boost confidence
- A feeling of happiness! – Exercise releases endorphins (happy hormones)
- Improvement in your sleep
- Increase in fitness levels – cardio, strength, flexibility, balance, function, agility, etc (Some of you are able to climb up staircase all the way up easily now!)
- Increase in bone density (reduce the chances of arthritis) – by doing the modified weight bearing exercises
- Improve body chemistry – cleans your arteries of fatty plaque deposits (LDL) & halves the level of insulin (lowers the chances of diabetes)
- Improve internal mechanisms – Our bodies also process carbohydrates more efficiently, this in turn stabilises your blood sugar so that you will less likely to be hungry but rather have more energy
For those who REALLY, REALLY need to see the weight loss as measured by the weighing scale.
You get all the benefits above by being in the programme, plus the ability to make exercising as a lifestyle beyond these three months.
But if you’re really looking at weight loss and not seeing it on your scale, and you’re unhappy about it -
DO A REFLECTION.
- EXERCISE (Caloric Expenditure)
Have I exercised enough in a week as prescribed by the trainers?
5 times a week is recommended, if not, go for 3 or 4
Are you training hard enough? – Ensure that you’re working at a level that is of a *slight* discomfort - FOOD (Caloric Intake)
Have I lowered my food intake?
Am I eating the right things?
Am I still eating after 7pm?
Always check and balance. Correct your lifestyle habits and find solutions.
NEVER, EVER GIVE UP.
Assignment 3
A lot of us set goals and work very hard for the first few weeks and then it fizzles after that. We need to tap the power of our brains to push us and endure in the pursuit of our goals. One of the strategies is to list down our motivators.
We’re all driven by these two motivators.
Why do you want to lose fat and gain fitness?
(A) To avoid pain (fear of failure)
(B) To gain pleasure (promise of reward)
List them down and check back here whenever you’re feeling down and have a reduction of enthusiasm!
____________________________________________________
Let’s increase the momentum and push forward – together!
Do remember to go for a fun physical activity at least 2 or 3 more times in a week and eat *Not* to the point that you’re full. Stop earlier.
You’ve already the knowledge on how to achieve your goals effective and efficiently.
You must now Take MASSIVE ACTION towards your goals.
Dedicated to YOUR success,
Sharm, MSc*
Master Trainer
www.facebook.com/singaporepersonaltrainer
TeamFitnessGuru.com
PS: Our Secret Location for the next training session will be at FORT GREEN.
8th (East Side) and 10th (West Side) September 2009 – Teams to gather and meet at Fort Green. It’s at the open space near Registry of Marriages and Herbs and Spices Table
Please be there on time, we’ll start at 5pm sharp! 
_________________________________________
Join us to get fit and lose fat at our Popular TFG Get Fit! 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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4. Learn how your company can get great fitness trainers to conduct your corporate fitness sessions
I’m inspired reading what you guys and gals have been posting online. So full of energy and interest to helping yourself and others to get to see ‘greener pastures’ aka healthier lifestyle.
Thank you friends, for doing your best and pushing on hard (yet safe) during our exercise workouts AND for the times that you go on your own. Sometimes when I feel like lazing around.. I tell myself why am I sitting on the couch when everyone else is working out.. and that nudges me to put on my running shoes and do a 30 minute ‘quickie’ workout!
Thank you HPB, for your trust in having us as your official & sole fitness partner for the National Healthy Lifestyle Campaign, and choosing us over all the giant Fitness Centres (you know who they are
). I’m sure that your support and initiative will be remembered by all of us – both trainers and participants for many many more years to come as we’ll all be leading healthy lifestyles after this! 
Ok let me start first!
Why do I want to lose fat and gain fitness?
A) To avoid pain (fear of failure)
I don’t want to get sick easily
I don’t want to grow old being weak and at the mercy of medicine
I don’t want to visit the hospital so often like my late grandfather
I am worried that I won’t be able to move as fast as my peers during tennis
I don’t want to clog my arteries with fat
B)To gain pleasure (promise of reward)
I want to feel GREAT!
I want to look young and be Healthy.
I want to be a good role model to my kids.
I want to be able to fit into my 28 inch jeans!
I want to inspire others!
I’m going for for a quick workout at 2pm later!
Half squats 20reps x 10 sets
Push ups 20reps x 10 sets
100m sprint x 5
Lunges 20reps x 10 sets
Clap Push Ups 20reps x 10 sets
Those at the West – see you soon at 5pm ya?
Sharm
3rd September 2009
Hey Trainers/Fellow Lose To Win People!
Another week into the Lose To Win challenge, the challenge seems to be “toughening up!!” Woah the run @ Toa Payoh was really “siong ah” but together as a group I am glad we all made it. Now to the assignment part:
Why do I want to lose fat and gain fitness?
A) To Avoid Future Health Risk
- I don’t want to be a artery ticking time bomb
- I don’t want to be a weak and frail when I reach my elderly stage!
- I don’t want to feel sick because of my weight again
- I don’t want to miss out on a certain activities because of my weight again!
B) Gain Fitness
- I want to run in a half marathon!
- I want to be able to participate in my favourite activity FULLY: Soccer; I don want to be a 20minute subsitute, I want to be able to complete a game!
- I want to be able to encourage others around me that it is possible to be healthy whilst leading a hectic work schedule
- I want to be able to participate in more activities: From adventurous sports to simply hiking around!
- Last but not least I want to live my life to its greatest potential.
The last point is kinda close to heart as I have been consistently ostracized because of my weight! I want to start a new chapter in my life be able to participate and not SPECTATE anymore! COME ON TEAM LETS GO GO GO!!
~What Team!!?!?~
Alpha 2!!@!@@
Aplha 2!! oEi!!! Alpha 2!! SaT~ SaT~ OeI!!!
^^^ Lets try that cheer on Saturday hehe
Ian
DP Architects
East ZonE~
Sharm oei ~~~
Thanks for all the useful info up there…Somehow puts the missing piece to my jigsaw of question about why I haven’t lost weight really…Thanks also to all trainers for being REALLLLY encouraging and strict too!
Anyway, here are some reasons why I WANT TO lose fat and gain fitness:
(A) To avoid pain (fear of failure)
- I don’t want to pop pills to support my life when I get older just because the unhealthy fats in me goes on strike :X
- I don’t want to feel inferior when peers want to go for outings which requires higher level of fitness (e.g trekking).
- I don’t wish to be a worry to family and friends because I’m unfit and unhealthy.
(B) To gain pleasure (promise of reward)
- I want to be able to spend less by buying smaller size clothes
- I always liked exercising (but i know action speaks louder than thoughts) and ever soooo wanted to be fit like those in the atheletics team!
- I want to inspire others who are demoralized in life because they think being fat= end of the world.
- I want my family and friends to be happy because I’m happier by being fit!
Why do I want to lose fat and gain fitness?
A) To avoid pain (fear of failure)
I don’t want to increase my risk of getting heart disease
I don’t want to increase my risk of having diabetes
I don’t want to let my loved ones have less of me by feeling tired & lazy
B)To gain pleasure (promise of reward)
I want to at least get into my pre-preg clothes
I want to be able to run around and have fun with my girl without feeling tired
I want to inspire others
I want to make sure I am in better shape & health before I start planning for my 2nd kid
I want to inspire others, most of all my family into having a healthy & happier lifestyle
I want to feel good about myself when I look into my mirror…haha~
Rock on everyone~
Angela
Motorola (Bravo3-east)
I want to lose fat and gain fitness:-
A) To avoid pain (fear of Failure)
– Basically, my children hate their friends to say “hey your mummy look so FAT”, of course i
don’t like that feeling as well.
– I am medicine FREE currently although i am over weight but it times to take extra care and
lose as much weight and lot’s of exercise from now on as the medical expenses is getting
higher & higher.
B) To gain pleasure (promise of reward)
– I always very envy those old couple where by they can hold each other hand and having a
slow walk at beach or where ever they go, in order to have my dreams come true, i must make
myself fit and healthy.
– I feel good coz i love exercise since 11 Aug 2009 and the best thing was i lost weight and
may be some FATTTTTTTTTTTTTTTTTTTTTTTT
East Side
Diana
Univca
Great Ian~~~That sounds great…SaT~ SaT~ OeI!!!
Forgot to sign off earlier..
Felicia
DP Architects
Alpha 2 (East)
Very disciplined this week. Wake up at 6am for stretching and another 30 mins brisk walking around the estate.
Purpose is really to “keep fit” and lose some weight will be an added a bonus…
Alice IGS
East
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)
Well, losing fats is definitely a must because…:
1) I do not want to run the risk of having heart-related diseases, diabetes or joint problems
2) I do not want to waste money buying bigger-sized clothing especially when I so dearly love all the clothes from my pre-’fleshy’ days
3) I do not want to have complications for a planned pregnancy
4) I want to look & feel good
AND gain fitness because…:
1) I do not want to feel listless or easily tired anymore
2) I want to participate actively in my son’s day-to-day ‘gym-like’ activities
3) I want to be able to run alongside my hubby, not behind him
4) I want to resume a sporty lifestyle
I hope the above list is achievable for me and wish all fellow bootcampers’ success in theirs, too…FIGHTING!
Hik
(East Side)
Inter Premium Group (IGS)
Hey all
Time flies like a swing leaves, everyone of us is working very hard to maintain individual stamina to endure the fort coming intensity exercise.Team mate are all very supportive & we have made an effort to lunch in weekly to share our food diet & plans to have a jog every thurs in the TPY stadium even our schedule is tight.All of us are delightful as some among us start to lose the scale weight & others on the waist lose.
This is a purely new chapter in my life that i am going to put effort to have regular exercise & healthy diet & say bye*2 to all the unfortseen sickness that threathen my life span.Thank all trainers for providing us a little tips by adding all little tips all these is a gain pleasure for me to keep fit & healthy. Cheers
From : Samanta
Philips Electronics Singapore pte Ltd
Bravo 1 ( West Coast )
I want to lose fat and gain fitness:-
A) To avoid pain (fear of Failure)
I don’t want any expensive sickness come to me in future, i want to feel ok, all right with a fit and healthly body from now on.
B) To gain pleasure (promise of reward)
I want to jog together with my family members on weekend rather than i sit alone at one corner.
Lily
East Side
Univac
Well the 1st day of training was abit too tough for me actually
. So long never exercise la, that’s why. As the training get heated up, I felt so much better. Nowadays i can’t wait for training days. Even though I can’t cope at certain times I am trying my level best.
I have been taking my food in smaller portion than usual as recommended and doing my daily exercise for about 20mins I still can’t lose my weight more than 1.5kg
. Don’t know what is the problem.
I decided that I should do something so I went to buy a dress 1 size smaller
and now I am working towards fitting into that. Hopefully I can by mid this month.
I would like to take this opportunity to thank all you guys out the for directly or indirectly supporting me in 1 way or other.
Hmmmmmm losing weight is what I always wanted. Now the opportunity is given to me so I will make full use of it.
To avoid pain (Fear of Failure)
- I don’t want to have any chronic disease that my family had and have e.g. high blood pressure, heart disease, diabetes, etc.
To gain pleasure (Promise of Reward)
- To look good in whatever cloths worn
- No stress of being fat
- I need to show improvement inorder to motivate my cousin to lose weight.
- I will apply and share what I have learnt with my friends and relative
Hey trainers, thank you soooooooo much for all the support and encouragement.
Mmmmm…my answers as below.
(A) To avoid pain (fear of failure)
Ya, thru the course my work, I see many ppl having chronic diseases at a young age which incurred high medical and nursing cost. So I want to avoid physical pain in the body and also severe “pain” in the pocket. Hahaha..
(B) To gain pleasure (promise of reward)
Yup, my gain is to be able to dress sexy and have a fun “ladies night” out with my girlfriends.
(A) To avoid pain (fear of failure)
I really want to stop feeling insecure about my appearance. I have sabotaged relationships, friendships with my insecurity that stems from my lack of self esteem and confidence.
It really hurts to realize that I don’t love myself enough to think others may love me too.
It also really stinks when random people come round to tell me “why are you so fat now?” or “you used to be thinner, well not skinny exactly, but not this round!” I KNOW…and I am trying to do something about it. It isn’t pleasant to hear remarks like these and I just want to stop it once and for all.
(B) To gain pleasure (promise of reward)
I want to go shopping freely for clothes and not be bounded by the limits of sizes.
The pleasure of the occasional guilt-free indulgence in desserts won’t hurt either and the only way to not feel guilty is if I am NOT overweight.
Hey my sexy bootcampers
It has been a superb week for me.Especially listening to all your fitness goals and working on IT!Now, give yourself a pat on your shoulder cause you deserve it after all that hard work.
Ive read the previous post and i feel a need to share some strategies on gaining confidence and self esteem. Cause in the past, i shared a similar feeling of ‘failure’.
How do people deal with negative people who put others down regarding weight? The experience of say a female”friend” who unfairly puts you down or the man who tells you that you are over weight.
The comments will come from people who are hurt themselves and it’s a way to make themselves feel better about themselves. A happy, confident person would not say something like this to someone else. They would be ENCOURAGING not discouraging.
We all may struggle with Body Image at one time in our life or some may be still ongoing.During the previous years, I used to be in a BMI range of 27 (Max) to 16 (Min – which WAS still very low for me last time). I had the most popular and beautiful friends surrounding me but i felt ‘little’ whenever I am with them. I felt lousy and always received negative comments about my body being too big or even said mean things that im the odd one out from my ‘gang’.. It was devastating to listen to all the negative comments.Feeling the pressure, i decided to change. To lose weight as much as i can,i OVERWORK and STARVED myself.But for the wrong reasons.I want to ensure that nobody ‘criticize’ me. I didnt think about myself.I was thinking of what others think of me. At my lowest BMI, the negativities keep coming. I was too skinny, looking frail and all.
I was frustrated.Not to the people but to myself.It was a hitting point that i want to do this for myself and not for others.
From this experience, i decided to study more in Nutrition and Exercise. Wanting to being aware of the complex works of the body and making a Healthy Lifestyle as a Lifelong commitment.
Now i stand at a BMI of 20. Reflecting back, it was not actually hitting my current weight makes me happy or confident. Its the process of making my body MOVE and getting STRONGER plus all that ENDORPHIN hormones make me feel like i can take over the WORLD!Ok not exactly.But i felt if i can do a good workout and eat right, i can conquer anything.
Remember a Healthy Weight Lose starts in the HEAD and the Heart;
1) You can be what you want to be
Visualize your potentials and see yourself in a new ‘light’.For instance, I can workout in 3 times/wk.Visualize yourself breezing through the workouts and being strong every step of the way.
2) Always go Easy on yourself
Your undergoing a beautiful works in progress.
Remember you are the designer of your self-esteem, do not hand this over to other people.Surround yourself with people and things that make you feel good about yourself and your abilities. When you are around people and things that support you and make you feel good,you will be less likely to base your self-esteem on the way your body looks.
We all make mistakes, and mistakes can be used to help us learn. Do not criticize yourself for being human and making a mistake. The only last mistake in the one from which we never learn to grow.
3) Change Today!
Forget about the past and live in the present.As yesterday is over, Today is where you LIVE.Today you would try not to repeat past failures and not WAIT for tomorrow.If not now, when?Tomorrow again?:P
4) Respect your Body
I will treat my body with respect and kindness. I will feed it, keep it active, and listen to its needs. I will remember that my body is the vehicle that will carry me to my dreams!
I will choose to take care of myself and my body!Love it,Embrace it and Respect them!
Everyday is a new day and I am glad to be part of this journey with everybody.I am glad you are part of it too.
Much Love,
Zhywee
(Personal Trainer,Gp X instructor,Weight Management consultant,Fitness Manager,Chief Trainer East Side and lastly, your friend.:))
Wow!!! Where did the time go? This is question I ask myself after each session. In the past three weeks or so, though some of the bootcampers talk of the weighing scales not budging as much as one would like it too, here’s some words of encouragement. As one of the trainers who doesn’t spend as much times a week with the bootcampters, I do see the difference in body shape and most definitely endurance levels. Ability to move faster, push harder and that determination at that ‘last 5′ when I seem to ‘lose’ count is testament to the improvements seen and the body’s adaptation to the workload put on it, not to mention the mental drive even stronger than when initially started. I must say, all the bootcampers should be very proud of themselves for clearing the 1st bits of inertia that often stands in the way of execution of the action plan. Heads up and keep pushing, for the yawn of complecence can set in easily for some. If y’all have come this far in that little time (of 3 weeks or so) just imagine how much further one can go by the end of all this and beyond. Cheers and gratitude to all participants for staying the path and going for it, session after session.
In gratitude and grace, Salud!
Stacey
(AED, FIC, Dance Instructress, BaSS Sports and Performance Psychology, UNESCO CID (Council of International Dance) member 2009
Hi all esp. those from east,
For me
A) To avoid pain (fear of failure)
I don’t want to die young of a heart condition like my Mummy (who passed away when she was only 36!)and her brother (it’s in my genes!)
I don’t want to come down with asthma (like when I was pregnant a 2nd time and my weight ballooned to 72kg!)
B) To gain pleasure (promise of reward)
I want to live to a ripe old age healthily with my other half (who seemed to look the same after all these years!)
I want to be able to see my grandchildren (my 3 sons are still in school!)
Why do you want to lose fat and gain fitness?
(A) To avoid pain (fear of failure)
Much like what sukarmi posted, my mother passed away from colon cancer in ’06 and my dad faces high blood pressure, high cholesterol & diabetes. Moving away from a sedentary lifestyle and changing my diet are definitely methods to reduce the likelihood of following in these footsteps. I love my parents and I know that I can show love in return by taking care of my health.
(B) To gain pleasure (promise of reward)
I love photography and travelling. Getting fit will surely help me enjoy my hobbies to a greater extent.
Ps. I came across a batch of old photos from my NS days, when I was lighter and my cheekbones were more prominent.
That’s now motivation for getting though each session. 
Hi trainers and bootcamper OEII…….
As usual bootcamp always brings cheers to me and allows myself to be “kids” again. Running, screaming, laughing, teasing my bootcampers …..heheheeee
A) To avoid pain (fear of failure)
I don’t want to get sickly and frail
I don’t want to look old and frumpy
I want to be able to run faster
I am afraid of eating madicine (the thought of diabetic, hypertension, cancer scares me)
I don’t want my ankle to be swollen again as my small feet could not take my body weight ;/
B)To gain pleasure (promise of reward)
I want to put on my designer dress again
I want to be able to join my son during his exercise session
I want to look good and lean
I want my sisters to stop telling me I’m FAT !
I want to continue with my 10 mins brisk walk and 30 mins workout during my lunch time.
Ciao :>
Anna Ahmad
Eastern Pretech
Bravo 1 (East Side – Saturday)
Heeelllllloooooo Boot campers & Trainers…
WOW!!!
Time really “rocketed” darn fast..
It is not even flying cos many people would say, “Oh, how time flies??”
For all we know, this is already almost the end of our 4th week!
Oh My God!!
For those who have lose weight- CONGRATULATIONS!
For those who hasn’t- DO NOT DESPAIR! KEEP ON GOING, WE JUST NEED TO PERSEVERE!
Why do you want to lose fat and gain fitness?
Cos I believe- “HEALTH IS THE ULTIMATE WEALTH”
Thus, can an obese person be truly “healthy”? I doubt so!
Just look at myself- so many aches & pains. Also at a higher risk of “RICH People’s disease”(like kidney failure, Diabetes, hypertension, stroke etc..)
(A) To avoid pain (fear of failure)
My back pain is already killing me so what else can i explain?
Better to get healthy.
I don’t want to end up very sickly.
I want to grow old gracefully!
(B) To gain pleasure (promise of reward)
BETTER HEALTH DEFINITELY!
BETTER SHAPE OBVIOUSLY!
KEEP DISEASES AT BAY, SURELY!
WHAT ELSE CAN WE ASK FOR??
Well peeps…
All the best to one & all!
May we reached our target- 8 weeks to go.. PERSEVERE Peeps.. PERSERVERE
WITH LOTS OF LOVE
Ash ;p
Hi,
Time really flies, especially when you are engaged in doing thing that you like. It has been three weeks now sice we started on this mission and it has been nothing but enjoyable. I have always felt that losing weight is a painful experience but our wonderful trainiers have made me change my opinion. I am really surpried to look at the number appearing on my weighing scale. The speed at which this number is dropping certainly motivates me to keep going.
Why do we need to loose fat:
Because excess fat is not for us’ It is probably only for the Polar bears that go into hybernation for several months. We can find something to eat all through the year and so let us get rid of the excess baggage.
I am already feeling good that I have started on the journey and you guys along with the trainers are my motivation.
Raghu (west coast)
Bootcampers OOeeiii….
Looking forward to see u all next Tue / Thurs. We gather at Fort Canning Green same time
I’m sharing with u guys on how to get there
Location
Fort Canning Park is bounded by Hill Street, Canning Rise, Clemenceau Avenue and River Valley Road.
Park Size
18 Ha
Getting There
Getting There By Car
Drive along Coleman Street, keep left and drive through Canning Rise. Make a left at the next turn into Percival Road.
You can also drive along Fort Canning Road and turn left into Canning Rise.
The nearest carparks are Carparks A & B which are located along Percival Road. Other carparks around the park are Carpark C (Canning Walk), carpark beside Registry of Marriages and The Legends Fort Canning Park.
Getting There By Bus
Stamford Road: SBS 7, 14, 16, 36, 111, 124, 128, 131, 147, 162, 162M, 166, 174, 175
TIBS 77, 106, 167, 171, 190, 700, 700A, 857
Fast Forward 14e, 174e
Express 502, Nite Rider NR7
Alight at bus-stop in front of SMU and take the escalator beside the National Museum of Singapore to the park
Penang Road: SBS 7, 14, 14A,16, 36, 36A, 65, 111, 124, 128, 162, 162M, 166, 174, 175
TIBS 77, 106, 167, 171, 190, 700, 700A, 857
Fast Forward 14e, 174e
Express 502, Nite Rider NR6, NR7
Take the lift in Park Mall to 4th Floor. Exit through Park Mall’s carpark and cross the road at the traffic light. Turn left and walk along the footpath. At the next pedestrian crossing, you may either continue walking straight or cross the road and walk up the steps.
Hill Street: SBS 124, 145, 147, 166, 174
TIBS 190, 851
Alight at bus-stop in front of MICA Building. Walking towards the Fire Station, the park entrance is on the left before the station.
River Valley Road: SBS 32, 54, 195
Nite Rider 1, 2, 3, 5, 6, 7, 8
Premium 530
Alight at bus-stop opposite Clarke Quay and walk up the steps beside the stop.
Getting There By MRT
Nearest MRT stations are: City Hall, Clarke Quay or Dhoby Ghaut. It is about 8-10mins walk from each station.
Click the link below to view map.
http://www.nparks.gov.sg/cms/index.php?option=com_visitorsguide&task=parks&id=16&Itemid=73
Hope to see all those smilin faces again
Oopsy Daisy!!!!
Additional info to the above …We meet at Fort Green. Near R.O.M. & Cupolas. I hv added the link for map on exact location.
Oopsy Daisy!!!!
Additional info to the above …We meet at Fort Green. Near R.O.M. & Cupolas. I hv added the link for map on exact location.
Lisa J
Trainer east/esp/toa payoh
Exercise- When, Where, How, What?
Hi Bootcampers,
I have discussed this with some of you but I thought it’ll be useful if I share it online so everyone knows when, where, how and what for their exercises.
When during the day should I work out?
Outdoors Workouts- preferably in the day. Oxygen level are lower in the early morning before sun rises and late at night as considerable amount of plants and trees respiration has taken place. Working out at this lower oxygen level can sometimes be quite taxing on the body.
Indoor Workouts- all day and night. Since indoors are usually air-conditioned, it does not make much of a difference.
Where should I exercise?
Anywhere. In fact one of the best place to workout is your home or nearby park and open spaces as they are very convenient and gives you no excuses for not being able to do so.
Your office is also a good place to workout with exercises like seated heel raises or isometric half squat instead of sitting down all day long in front of that computer. You can also hit the stairs at your workplace for stairs training instead of sneaking snacks from the pantry during breaks.
How much and how long should I exercise?
Five times a week, at least half an hour to an hour each time. Make sure you challenge yourself each time you workout as progressive overload will help you reach your goals faster.
How much should I eat and how long should I eat after a workout?
Not nothing. You should eat something, preferably food that will provide you with some energy, within 45minutes to an hour as your body’s glycogen receptors are the most active within that timeframe. If you eat later then that or if you don’t eat after your workout, you will find yourself very tired the next day and might not be able to finish the exercise that you set for yourself. A handful of nuts will be a good choice; it keeps your hunger pangs at bay too.
What type of exercises should I do? And how frequent for each type of exercise?
You should do a mix of cardio and resistance training. Since bootcamp with us is a mix of both, it’s advisable to do two cardio and one resistance training on your own. Swimming and aqua aerobics are two very good examples of low impact cardio training. You can also join us at any regular bootcamp sessions or at our gym at Ulu Pandan; we have bootcamp sessions almost all day in a week.
Lastly, what is all this exercising stuff about?
It is about you, your family and friends, and your health. It is also a lifestyle change and not a temporarily solution. We won’t want the energy and endorphin radiating from within us to stop, do we?
Now that you know the exercise- when, where, how and what- don’t hesitate and let’s move towards your goals!
Yingbin (Dy Chief Trainer, West Side)
ahhhyooooh! I lost only 1kg—after all the tortures and pain/soreness.
Well, anyway I will continue to work and go thro the tortures till I can wear the medium size T-Shirt in my cupboard- everyday it stares at me -asking me when it can see the sunlight!!!!!!!!
Hello all,
Last Thursday while doing my workout at the West Coast, Sharm our master trainer approached me and mentioned that I have lost weight and lost my belly compared to the last time he saw me 4 weeks ago. Wahh so proud that he can remember me and notice the difference! Hahahaha.
Just for the info, i have been putting in 5x per week exercise just like what our trainer advised us to do and officially I have lose a total of 7kg since the last measurement at Yio Chu Kang Stadium. So here goes my homework for the week.
Why do I want to lose fat and gain fitness?
A) To avoid pain (fear of failure)
- I did not want to be on hypertension and cholesterol medication anymore!
- I did not want to die due to heart seizure (lack of exercise)
B) To gain pleasure (promise of reward)
- I want to run half marathon followed by a full one before year 2010 ends.
- I want to earn back my “silver” IPPT results. Last one was about 8 years ago and I have to run 2.4km under 12 mins to achieve it. Currently at 13:30 and 2 months ago timing was at 18 minutes.
- I want to last a full soccer game fit and not a 10 minutes wonder.
- I want to inspire my family and friends that losing weight healthily is not a myth but a fact.
Cheers,
Khairul
Chartered Silicon Partners
Bravo 3 (West Side – Thursday / Saturday)
I am a regular gymmer. I exercise 1wks three time for aleast 1-1.5 hrs such as cross trainer, treadmill n weight lifting. After joined boot camp,I add on another activity going swimming every friday. Suprisingly I have not lost any weight. Due to my illness,I have been very careful with my food intake. FYI, I was dianosed with breast cancer 1yr ago and had an operation and treatment last year and doing well now with five yrs medication. I read some article that the medication that I took, will make me gain weight (TAMOXIFEN). I used to be 54kgs 1yr ago and now 66kgs! Now wondering if exercise really help me? Hope boot camp will guide me to healty life style!
Why do I want to lose fat and gain fitness?
A) To avoid pain (fear of failure)
- I do not wants to follow my entire family frm parent to uncle n aunties all having chronic illness
B) To gain pleasure (promise of reward)
- looking forward to run 5km Great Eastern on Nov and want to break my last Shape run records
fightings!!!
- looking forward to wear my M side clothing….
Zaleha
CEI Contract Manufacturing
Alph#1 (East side)
Hello bootcampers
Someone asked me on saturday why is he losing weight but not the belly fat. I thought I would share the answer to that with you guys, in case some of you might be having that question in your head as well.
I’ll skip the scientific explanations and try my best to put it in simple terms.
Our bodies are made in such a way that for men when they gain weight, fats are deposited first around the tummy, and for ladies, it is our hips and thighs. Why is this so? Simply said, hormones! There are more fat receptors in those areas. Therefore, when you don’t control your diet, and you don’t do anything to lose the calories, the excess glucose (sugar) from the food you consume turn into fats and the fat receptors will tell the body to store the fats at the specific mentioned areas. Therefore, when we lose weight, these are the areas that will be the last to see any weight loss.
So, continue working hard on that training programme and maintain a healthy diet! Just some tips for your diet: avoid junk food and minimize drinking alcohol, dont consume any..even better. Also, try not to eat late at night (no supper!) unless you’re really hungry and you NEED to munch on something, grab an apple or some grapes or yogurt.
Hang in there guys. Don’t be discouraged. With much dedication, I’m sure you’ll reach your goals!
Aisyah
(West Side, Saturdays)
Since after participating in this exercise programme, my health problems have improved. I shan’t go into the details, but let’s just say that I could now save the money from my regular visits to the doctor. A close colleague of mine always tease me for walking very slowly. I find myself almost panting trying to keep up with her pace whenever we go lunch-time shopping. I also love shoes, especially high-heels, but because of my obesity, I find it very tiring wearing them. So nowadays, I always wear sandals.
I believe that if I keep the momentum of exercising, I can start buying high-heels again! As for watching my food intake, I am still trying my best to make my mum understand my goals in not only losing weight, but also being healthy.
Lela
East Side
IPOS
Eeps, so this what Sharm kept on meaning my ASSIGNMENT (and being the good student I am, heh, I shall go back and do the assignments that I haven’t done yet =))
A comment first, Sharm mentioned about how it’s important not to go on a crash diet, let me repeat here that it’s equally or I would dare say even MORE SO important on how you shoul dnot go on a crash fitness regime.
E.g. My dad was just mentioning today on how my youngest uncle seemed to be putting on lots of weight again. He used to be very fat, he lost all of it, and now he’s gaining it back. He’s a terrific cook, but the main thing is because his household is the household of everything deepfried and deliciously sinfully unhealthy. (When he’s not cooking that’s what he is eating)
So once again, putting yourself in a bubble, i.e. I’ll just sweat it out these 3 months, once I lose some weight, I DESERVE to eat more to reward myself. Oh yeah, went there, did the LTW challenge and now I’m back to normal life.
Friends, that’s what I’m most worried about. I hear of how some contestants were childhood obease, then lost weight in secondary school, gained back in JC, lost weight in Army and then gained back in Uni, I think the three most most most important questions are these:
i) Were you obease in childhood? (How many years of your life were you obease?)
ii) Do you love eating? (from the scale of 1 to 10, 1 being that you eat to live and 10 being you live to eat)
iii) Would you, on your own accord, (be honest here) go and exercise on your own? (1 being not even if hell freezes over, 10 being hell yeah, bring on that punishmen’!)
I draw my references from shows like the Biggest Loser, and army experience. As I mentioned on my blog I think, when you’re in a bubble, it’s possible to do ANYTHING! (To fly, to sing to recreate yourself) it’s when reality hits, i.e. LTW challenge is over, you’re back to who you were. If you were childhood obease, for the number of years that you spent being obease is probably the same number of years (in the worst case sceanrio) you have to spend being healthy for it to be a permenant change.
If you live to eat, then change will be harder as well, same goes to your attitude towards exercise.
Some possible tips:
i) accountability exercise groups, find a group that it willing to make you run every week
ii) Start with the family, I would encourage you to eat home more, not only because it’s with the family but it’s also that you can control what goes into the food. Kids that eat their greens when they are young end up the American Football players of tomorrow.
iii) Personally, always remember why you want to stay fit and healthy? If you had to single out one main motivation what is it? To see your children graudate? (I understand the power of family love that is unselfish as compared to keeping off weight for personal materialistic reasons like me heh)
Why do you want to lose fat and gain fitness?
(A) To lose fat
- I do wonder what I would look like with a single digit fat percentage…(I’m curious wanna to it once in my life)
- Well, I was once jogging on a treadmill and they say if you have a decade of being overweight you reduce your life span for 3 years, not a very nice thing to hear when you have been overweight for 16 years!
- Diseases run in the family, fat related once
- I have a poor self-image and much of it is due to growing up as the fat kid. I guess I’m a perfectionist, while I might have tried to hide behind being the teddy bear, or the class clown, this poor self-imaged always did gnaw at the depts of my soul (ok too much emo music here!)
- Did I ever mentioned how 3 girls whom I was close to and one which I liked told me that “Fat guys don’t get the girls?”
(B) To gain pleasure (promise of reward)
- To be able to try all the sports I wanted to try but couldn’t because I used to be too heavy (imagine the thrill I had recently when I managed to scale a rock wall a little esp when my fat tummy always pushed me right off the wall when I was a teen)
- To be stronger, faster, more agile, fitter
- Yups, to look better in the mirror and being able to face the world
Why do I want to lose fat and gain fitness?
A) To avoid pain (fear of failure)
- don’t want to visit the clinic 3-4 times a year due to my weak poor health
- don’t want to ‘choke’ my arteries with unhealthy fat
- don’t want to feel tired easy with simple activites
B)To gain pleasure (promise of reward)
- want to feel healthy & great
- look younger & easy with clothings
- a “word for word” promise to trim down
- many many more…..
Will continue to work harder for my goal in achieving a more realistic weight.
Have manage to cut down my food-portion intake, yet still learning hard to manage my eating time habits….
East Side,
JP Pepperdine.
Why do you want to lose fat and gain fitness?
The only way to avoid pain is to keep the body in good working order as long as possible.
Physical pain-the real pain hit the body and
the emotional pain-our loved ones around feeling upset when they watch us suffering the physical pain.
Yes, all of us want to look good all the time.
Therefore, do not wait till too late.
Hi everybody
Why do I want to lose fat and gain fitness?
A) To avoid pain (fear of failure)
I don’t want to get sick often
I don’t want to pay more medical cost.
I don’t want to be lazy.
I don’t want to buy ‘XL’ sizes.
B)To gain pleasure (promise of reward)
I want to play with my kids when they play tennis.
I want to look young and healthy pair to my hubby.
I want to be happy.
I want to stronger, energetic & Fit.
I want to help elder people, so I have to be fit & healthy.
As my doctor’s advise I unable to attend few classes will join soon and see you all again.
Josephine
IMS Health
West Coast
Hi all,
It’s time to do assignment again..
Why do I want to lose fat and gain fitness?
A) To avoid pain (fear of failure)
- don’t want to pant everytime I climb the staircase.
- don’t want to continue buying larger clothes (getting more expensive..)
B) To gain pleasure (promise of reward)
- want to keep fit and free of illnesses
- want to be able to run my first marathon (been talking about it but never really took action to do it)
P/S: am getting the exercise high and looking forward to all the sessions.
Cheerio
Wei Kiin
Yo! Fellow Booth-Campers and Ever Energatic Trainers,
It has been a wonderful 3 weeks working out together. It has been really inspiring to see how determine some of us are in driving ourselves and in encouraging each other to be fit , stay fit , loose weight and stay healthy.
I started out the programme being non-committal , relectant (though I joined at my own accord and am aware that I got to do something about my weight as my body and health is showing signs of break down) and unconvienced that how these 12 weeks is going to change me. To acheive the 12 kg lost in 12 weeks and to maintain it. That was a tall order.
What changed my mind was the spirit of the booth campers and the tireless effort put in by all the trainers to built that spirit. It has made me realised that my trainers really means business ,knows their stuff (great articles, sharing, advices and updates) ,Walk the Talk and really care how each of us are fairly though we are in such a big group. Team spirit forged in the individual groups and as a district group movitated me pushed myself to believe that it is possible that I can loose my “excess baggage” ( 15-20 kg of it ) though not all in the 12 weeks but it’s a start to a healthier lifestyle.
Though I had barely lost more than 3 kg in the last 3 weeks but knowing that my body feels fitter, I am hardly feeling breathless when climbing the over head bridge , my craving to binge has lessen and I CAN RUN without turning “White” !!!!!!!!! ( I hate running -now no longer
) That feeling is marvelous ! Thank you all.
Looking forward to our session tomorrow
. Now got to passup homework.
Why do you want to lose fat and gain fitness?
(A) To avoid pain (fear of failure)
– I do not want my body and health to fail way before it’s time for it to fail.
– I do not wish to live in pain from any chronic illness.
– I do not want to be dependant on medication to live my life.
– I do not want to become a burden to my family and society.
– I do not want to look back and say I have a chance to be healthy and I did nothing.
(B) To gain pleasure (promise of reward)
– I hope to acheive a healthy mind ,healthy body and rewarding happy life.
– I want to be able to still hike and enjoy mother’s nature creation at age 65.
That’s all folks …
Later …
Esther ( NNI , Alpha 1 , Eastside)
Dear Trainers and West Coast Platoon mates
It was a wonderful week last week, well, with the excitement from ‘Media Corp’. It is not just that for me, I celebrated my birthday with so many peoples and Gurmit @ West Coast last Thursday. Isn’t it a wonderful and memorable birthday for me?
Now Homework time!
Why do I want to lose fat and gain fitness?
a) To avoid pain (fear of failure)
1) I don’t want to regret when I am older when I have a chance to help myself now. [I was told by doctor that it is my obesity that causes I have hypertension and high cholesterol]
2) I don’t want to be so sick that jeopardize my ‘retirement plans’ – touring around the world, dancing at CC, disco with friends…… a long list
3) I don’t want to depend on others for help or under the mercy of medicine. By then medicine is very ‘X’ isn’t it?
4) I don’t want to have additional illness as I already have
b) To gain pleasure (promise of reward)
1) I want to feel and look YOUNG and HEALTHY…. Enjoying life and feel GREAT
2) I want to get rid all the illness I have
3) I want to help others rather others help me.
4) I want to be able to spend less by buying smaller size and beautiful clothes
Lastly and most importantly I want to be as independent and free as in the past.
Just for sharing, last Thursday and Saturday, my pedometer feedback that I have achieved more than 20k steps, 2700-3700 Aerobics steps, burns 486-523kcal = 27.3 – 29.4g fat and runs 6.08 – 6.13km.
hi.
im feeling great!!!! friends at work noticed im losing weight!!!! yahoo!!!!
A) To Avoid Future Health Risk
- I don’t want to be sick
- I don’t want to be a laughing stalk
B) Gain pleasure
- i want to look good
- i want to be happy each time i look at myself in the mirror
- i want to feel confident
things i need to do to achieve my goals
- go gym during my lunch hour at work
- eat less
- do not get easily tempted by food offered
rita
kkh
team east side
-
I’m feeling great now and now been exercising much much more than what i did for the past 3 yrs!!! Imagine that I wasted 3 yrs in getting rid of these fatSSS…
Why do I want to lose fat and gain fitness?
a) To avoid pain (fear of failure)
- so i dont need to buy new larger clothes and feel sooooo disappointed when being informed the clothes dont come in L or XL size
- to has a better health
- so my bros dont has a reason to laugh at me anymore…yippeee!
b) To gain pleasure (promise of reward)
- to look n feel GREAT
- to be able to look more confident
- to fit back into all my small size clothes!!! (which I’ve 3 containers that’s sitting in my store room)
Y3 – Alpha 2
Reasons why I want to lose fat.
(A) To live healthy
(B) To get back in shape and really be “FIT”
I am very inspired by the Fitness workout and hope to stay fit forever.
Why do you want to lose fat and gain fitness?
(A) To avoid pain (fear of failure)
(B) To gain pleasure (promise of reward)
I was so thrilled when I was actually stopped by a co-worker while going past her office and she told me in my face “Hey, you have slimed down quite a bit, haven’t you?”. That actually made my day and I told myself that my efforts has not gone to waste.
Why do you want to lose fat and gain fitness?
(A) To avoid pain (fear of failure)
- Prevent my health from getting any worse, even though now I am not facing any major illness. But I do not wish to start only when the seriousness becomes a deciding factor.
- To drop the tag of FB (Fat Boy) from e-mail send by my boss..
- To avoid flaps from turning permanent and face it for the rest of my life.
(B) To gain pleasure (promise of reward)
- Able to jog 10km with ease as compare to the past where even completing 2.4km was such a pain
- Taking part in runs and truly learn how to enjoy them
- Aim to complete a half marathon and a full marathon by next year with training (timing is not included).
- Get a new wardrobe with clothings that I like and not what that I can only “fit” in.
Like what my bosses always say “Stay focused” and you will derive at the ending point that you want yourself to be in.
Chris
Baker Oil Tools Asia Pacific
Alpha Two
Hey Bootcampers!
It has been a great 4weeks of tough training..HUH HUH!
My friends and I made the right decision to join this bootcamp..HUH HUH!
By the way, these are my reasons why I want to lose fat and gain fitness.
(A) To avoid pain (fear of failure)
- I’m sick of being so overweight; it’s time for me to take charge!(i’ve lose over 3kg so far, is that great or what!)
- I’m getting older..tsktsk..it’s time to get young!
- I’m scared of falling sick..(yeah right, who doesn’t)
B) To gain pleasure (promise of reward)
- Well, like what my mom says, when you’re healthy, you can DO ANYTHING!
- I want to make my siblings jealous..hehe
- I want my relatives to comment during hariraya that I look great..(vain or what!)
- I have my own saying “healthy people are happy people”
- And of course, because of Sharm..OOOWWW!
1 2 3 BOOTCAMP BOOTCAMP BOOTCAMP
Norazlin SC (Bravo2 Eastcoast)
Hi All,
I very, very much enjoy this Loose & Win program. The traniners are nice, the program that being pre-arrange is great…..I like it!!
I would like to share mine gain from the program…..I had inches lost down by 1.5 sizes but weight only lost 2.5 – 3kgs for the 4 weeks. I believed I am still in the right track. Question is:
1) How to get my weight lost further…or else BMI still fail…hahahahah
2) I still had late night and not able to sleep early..why?
3) My lower parts of the legs is giving me problems since started from week 4, such as pain at certain area and cramp on the right lower part of the leg…why?
Remarks:
I do excerise 4 to 5 times or more per week. My excerise is Brisk Walking, Slow Jogging and Staircase walking up to 15 level high. Excerise time min. 1hrs to 1.5 hrs. Rest day on Sunday
Hope to recieve further guide from the trainer and get better result.
Regards
Lynda Chan
Oakwell Engineering Limited
Hi All,
Endurance and perseverance is the word ! Though having to go thru trainings during fasting month, me and my team members never made this an issue to slack. But surprisingly, we have pulled thru with God’s will. : )
Why do you want to lose fat and gain fitness?
A) To avoid pain (fear of failure)
I don’t want to get sick easily
I don’t want to stay in the overweight category.
I don’t want to grow old being weak and be surrounded by doctors, tubes and medicines
I don’t want to ‘suffocate’ my arteries
B)To gain pleasure (promise of reward)
I want to look young and be Healthy.
I want to ba wife that looks wow-wow-weee : )
I want to be able to fit into my 28 inch jeans!
I want others to envy me.
I want my hubby to worry if I were to go out alone (coz slim & pretty ord wat) : D
Nur Insyirah SC (Bravo 2 Eastcoast)
Hi..all..Had missed my training at east coast last saturday as was not feeling that well..but I’ll be back!!! Anyway..here goes…
Why do I want to lose fat and gain fitness?
I want to lose fat as I really need to catch up with my little hero who is growing up fast n furious!! Don’t want to lose out as he takes me as a role model in living healthily!!!
A) To avoid pain (fear of failure)
I increase my fitness routine.
Do more cardio workout as it releases my tensions & stress.
Do it with my son to bond.
B)To gain pleasure (promise of reward)
I want to run a full marathon.
I want to run with my son.
I want to look & feel great.
I want my family to follow my steps to being more healthy!!!
Thank you all trainees & trainers!!!
Hi Fellow Bootcampers
Hey, we are in the same boat sailing towards our GOAL to Perfect Health and Pretty Fit !
Great Job, so far ….. hee … heee…
During the last 2 workouts, I was rather exhausted and had to tell myself to push hard…. everyone is doing it, so must I !
Wonderful news! I discovered that I hv lost some fats on my wrist and my watch is looser now… hee… hee. Not only that, my pants are also slightly looser and best of all – my best friend has commented that I have become trimmer and prettier…. hee … hee and Yes, of course, I am definitely lighter and happier!
I have embarked on stair-climbing since last Sunday. Slow but steady.. now could climb 8 storeys already:p
It is never too late to start exercising and I dun wan to bother my children to fetch me for regular medical check-up if I am old and sick. My goal in my golden years is not only to be financially independent but healthy and fit. That’s why I am training hard and not give up easily.. hee … hee..
Let’s all cheers to our Success in achieving our GOAL !
Patricia Ng
AGC
Alpha 2 – East
Hi, all
even though I didn’t lose much weight, but I’m glad that a lot people said that I looked like slimed down.
why do I want to lose fat and gain fitness?
A) To avoid pain (fear of failure)
I donot want to get hypertension or heart disease which my grandma is suffering from now.
B)To gain pleasure (promise of reward)
I want to wear more beatiful and smaller clothes
^_^
Hey ya! Gd morning all,
Well i don’t know whether i lose weight or not.. and afraid to weight myself coz it will make me lose my faith in losing weight.
To avoid pain :
- I don’t want to have any chronic disease. I don’t want to be like my late mother passed away at the young age due to kidney failure, heart disease, diabetes and etc..
To gain pleasure :
-to pose around again with my xs size clothing
- to look good always and maintain to my healthy ways.
Step Up y’all!
Here goes something
Why do I want to lose fat and gain fitness?
A) To avoid pain (fear of failure)
– I do not want to contract any form of major illnesses.
– I do not want to be a BURDEN to my loved ones.
B) To gain pleasure (promise of reward)
– To be free from needles & doctors, medicine & hospitals.
– To be more confident, absolutely stress-free and a more healthier & fit me!
– To have a well-maintained slimmer figure; aiming size S, XS will be a bonus definitely;>
– To be able to watch my children grow & it would be wonderful to be around for my
grandchildren too.
Last but not least…
– To be able to complete Great Eastern 5km Run this November, immediately after
completing Lose to Win Bootcamp! How about that, TRAINERS???
If you don’t go after what you want, you will never have it.
If you don’t ask, the answer is always no.
If you don’t STEP forward, you’re always in the same place.
So.. STEP UP! STEP UP! WHOOOOSH!
Tini
IGS
Alpha 2
Time passes very fast.
When ever I reach the Fitness ground I see many of us looks very tired.
Dun know why? Dun Know how? When you all trainer come near to us it seems that all these are gone!.
I really really want to thanks all trainers, your movitaion give us HOPE.
Without you all I am sure most of us cannot move on.
These training is not easy, especially most of us are working Adult and some are not young.. 50 years old & above.
I believe all of us can meet our Goal
Why do you want to lose fat and gain fitness?
I don’t want to like some of my friends & colleage taking medicine every morning before or after breadfast.(due to diabetic, hypertension, high Cholesterol)
I don’t want to look old and frumpy in my future.
B)To gain pleasure (promise of reward)
ALL These are my Goal
I want to reduction of inches in my waist and hips.
I want to down sign my pants, skin & Blouse…haha… (I…. MUST..AND…..I…CAN !!!!!!!!!)
I want to look good and lean
DUN Play Play !! I told my self that I can walk up to 16th floor one day .(I…. MUST..AND…..I…CAN…. THIS IS MY First GOAL !!!!!!!!!!!!!!
All the Best!! TO Brava 3 (East Side)!!!!! I am sure all of you can meet your Goal !!
Best Regards,
Margaret, IMH
Hey fellow Bootcampers,
Since last week till today, I still could recall our dedicated trainers telling us to run like a child. And I hv an option to be in the Good, Better and Best. Guess what? To do well, I opt for the Best team and I really sprint as fast as my legs could carry me, in fact, I JUST DO IT !!! hee… hee…. It was fun and funny running like a kid :p
Have been kind of busy at work and managed 10 storey stair-climbing and brisk walking to the MRT station. Everyday, I wear track shoes to work for easy brisk walking.
Dietwise, I have managed cut down abt 20% although sometimes tempted by sinfully delicious food such as nasi lemak,laksa and nonya kuehs !
Hurray!! Can’t wait for 2molo’s training … will be running like a kid again …. :p
Week 3:
With the ‘Lose to Win’ bootcamp training, I managed to achieve over 15000 steps/day on Thursday and Saturday. [Current achievement: 10k steps a day with brisk walk daily – according to pedometer record].
This is the encouragement for me to increase target to hit 15k/day daily then continuing to achieve 20k/day at the end of year. With more steps achieved, I am moving to reduce more weight until my ideal weight – my goals are nearer to me. Now I am slowly to like exercising.
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hi i am sarguna i join this training relay change my life style . this is good, thank you for all trainers,relay thank you.
I enjoyed every training section from day 1 till the end. Even though the training was very tough for me, i tried my level best n I think that I can go even further. I was at 65kg n by the training finish I was at 64kg. Only manage to loose 1kg.
All the will I have been jogging but least that I know that bootcamp is very tough.
I have lost weight by cutting down on carbohydrates and exercising at least 6times a week for 30mins, mainly jogging. It was fantastic cause I lost about 10kg in 5-6months. I felt very good. I drop from 67kg to 57kg. Some say I look good but some say I look sickly. So I tried to put back some weight. Instead it went overboard n now I am 63kg. I m trying to lose even more n hope to lose to lost another 2kg by end of this year.
Anyway I would like to thank all the training instructors for the love, concern n care that they show me during the training. I enjoyed the fun too. I admire them as trainers toggling between their personal and training life.
All the best guys n GOD bless.