Lose To Win Week 4 – Raise The Standards!
September 8, 2009 by sharm
Filed under Blog by Sharm, General, Highlights, Project Y
ALPHA OEIII… BRAVO OEIII…!!
HPB waved to you to come on board. You took the plunge. You braved yourself. You grooved to the beat.
You made it – you’re with the most efficient and effective group of Fitness seekers for 3 months, and with the most Motivational and Creative Fitness Professionals here in Singapore.
It’s been 4 weeks. How time flies. Now what?
Think back, 1 week before the start of your first Fitness Bootcamp. Where were you? How were your standards in fitness? How FAT were you?
You’ve lost 3 to 7 kilos. You’ve lost inches. You’re now so much fitter.
Your Body is Now Conditioned for Fitness
NOW WHAT?
It’s time to Raise the Standards and Step up to the competition. You are your own competition.
In order to progress you have to STEP UP.
If you keep the level maintain and not increase your Standards. You will be that – at maintanance level. We’re now into the Performance Level.
In order to improve you have to STEP UP!
Walk faster. Jog longer. Climb Higher.
If you think you cant, You MUST. Do you want to get your body to love fitness and endorphins that you’ll crave to exercise beyond these 3 months, 6 months, 1 year and more? Start NOW.
STEP UP!
Assignment 4
STEP UP!
It’s time to Raise the standards. Raise the bar. Raise YOUR BAR.
(a) What can you improve and how much more of it will you do?
Some areas you want to talk about – the domains of your life pertaining to Fitness -
- Physical (Progression, Intensity, Duration, Variety, etc)
- Social (More workout time with family, play sports with friends)
- Psychological (Confident, Self Esteem, Energetic, etc)
- Knowledge (Learn new exercises, Read on Nutrition, etc)
Please include Before, Current and After today plans.
Eg: “Prior to joining the programme, I can’t climb more than 3 floors. Now I’m able to do 10 without panting. I’ll push myself to the next level and will do 15 in my next workout!”
(b) OPTIONAL – What have been stopping you from working out and raising your bar since 4 weeks ago?
_________________________________________
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Hi,
It’s assignment time again. For me
a) What can I improve and how much of it will I do?
Let me see! On the threadmill, I have been doing speed 5 and inclination 15 for 60 mins. for most of the time. I will do speed 6 and inclination 15 for 120 mins. starting today. Wish me luck!
b) What’s been stopping me from working out and raising my bar since 4 weeks ago?
Time or lack of it! Is that just an excuse? Maybe I should prioritise my goals. I’m waiting for Ramadan to be over (God help me!!!) after which I can devote more time to worldly goals. He! He!(Tak senonoh!)
Ensure that it’s progressive Sukarmi.. from 60 mins to 120 mins is quite a big jump. You may want to do 70 or 80mins with the same intensity or a little higher (6, like you mentioned) if you can manage. All the best!
Morning morning everyone!
Yesterday at fort canning was tiring bt felt light n great after the loads of running.. bt of coz push until cannot push already.. haha.. skipped the last few minutes of squads coz’ dizziness comes in
ok 4 weeks ago: frankly speaking i hate jogging.. seriously after jogging for a while sure stop.. n once in not sure how may mths will i jog.. bt ystdy or shld i say throughout the 4 weeks till ystdy, it was the very first time ystdy that i went for a slow jog n jog almost continuosly till the end excluding the sprinting up the hill.. hehe.. i think the jogs that the trainers incorporate in all the sessions is good to help us increase the stamina… but not sure why after the jogging when i stop, suddenly the world like spinning.. hehe… hmmm any clues anyone???
Aniwae thanks faz for pushing me through the slow jog ystdy and hope in the coming days it will get better??? no more stopping maybe?? and importantly no more dizziness can??
Cya on Saturday ppl:-)
Nadiah – Bravo 2
Nestle S’pore
Nadiah,
It can only get better
We’ve had clients who started with the ability to do only 1 minutes of slow jog – and now running 5km non stop. You can too!
Good to hear that your jogging is improving (even though we have so little of this in our workouts). Well done! Go for distance and don’t rush your slow jogs when you go on your own.
About your dizziness, there may be many reasons – best is to check with your doctor. It may be because of you fasting and lack of water/food too. Drink lots of water during breakfast before workout (if you’re not fasting).
Stamina Up!!
Ya ytd was a good one at fort canning although tired, especially the last part to touch the wall.
Heard someone mentioned STUPID WALL hahaha……….
I don’t really enjoy exercise previously but now, with the increase in fitness levels, i am able to finished my 5km slow run within 40mins, no problem and not so breathless to continue to climb up 13rd storey, of course i also noticed that there was a different when i drop in my blouse or dress.
Last but not least, i will like to thanks to Sharm, Zhywee and our Bravo 3 trainer on Tue Hulbert for their motivated inspired pushing and encouragement at the times.
I believe with the right diet and exercise, all the Pretty and Handsome Bravo 3 can achieve our goal by 31 Oct, let work hard together and keep it up
Diana from East Side.
Univac
Hi all,
, but thought i should pen something down today.
Have not been doing my assignment
a) What can I improve and how much of it will I do?
I used to do a long distance run on sunday morning. I will go on threadmill during lunch break at least once or twice a week instead of going out to eat junk food. Wish me luck from all the temptations. I MUST achieve exercise 5 times a week’s target.
b) The change after 4 weeks of boot camp training…
Although I have been doing some running every week, i always drag myself to go for the run. Tired lah, sian lah, fed up with work lah and all the excuses. haha…
However, after the bootcamp training for 4 weeks, I can feel alot of changed in my eating habbits and my life style. I eat less “rubbish” and switch to fruits when I need to snack. I love to go for exercise these days and looking for more challenge because I have BETTER stamina. I love to attend the bootcamp training even though the next few days were full of “pains”. I tell myself I MUST improve my running speed and NEED to do better, not just for losing wt alone, I want to finish my GE 10km run in less than an hr, I have never been so crazy in exercise for my whole life before ..
I feel very fortunate to be in this program and have definitely gain alot (not weight hor) from it. I wish we can be in this program forever and ever !!!!
Grace – Bravo 2
Aiyo ytd was really tired especially the last part to touch the wall.
Although i don’t really lost much weight but i am happy with the increasing on my fitness levels, and on top of that i also have full understanding on my diet right after attending the nutrition workshops, with the increase of the fitness levels, i am able to have 1.5km slow run and 1.5km brisk walk most of the day compare to last time.
Once again, thanks to my idol Sharm and all trainers for their hard work and to myself for self motivation.
See you gals on Sat.
East Side
Lily
Univac.
Afternoon everyone,
I attend the first training at fort canning yesterday. I felt that the location at fort canning and west coast park is different. But it is better in fort canning.
I feel very fortunate to be in this program and have definitely gain more exercise knowledge from it.
Thank you all trainer for your effort.
Angela
Dear all Step Up Bootcamper & trainers
Scenery is nice at Fort Canning, Intensity Exercise is also endurable, as all of us has put in afford to Step Up & words like I MUST DO IT regards the heavy leg up & down the hill slopes. Guru Sharm has told us that we are in the stage of Performance level , yes indeed we are , as our attendance is almost 100% without fail. It proven that all of us is in a determination to push 1 step upper to reach our Enlightenment Goal.Beside the Exercise , we also have gain alot of Nutrition knowledge on our food diet provided by the dietician during the super market tour.I have now build in more confident as friends around passing remarks , hey u look fresh & more tone up. I felt so happy ,i should thank team guru fitness for making this happening.But more to come & i will work even harden to Step up not 1 but double step up to reach the Standards.
From : Samanta Phang
Philips Electronics Singapore Pte Ltd
Still tired from yesterday session and my own table tennis session afterwards..
But what can I say, it’s all worthwhile as I feel I dont’t feel tired out from all these activities as compared to myself before the program.
I am greatful to Azmi for teaching me the correct way to do squats, which really ached my thighs quite a bit.
Physical (Progression, Intensity, Duration, Variety, etc)
- From a “zero” km jogger, now I can complete at least 10 km for long distance.
- Used to pant like a “drowning man” whenever I jog, but now I can still go on jogging and joked & chit-chat with my colleagues who are jogging by my side.
- In the past, I only on Thursday with my colleagues but now I will just go whenever I feel like it and increase my weekly mileage to around (30 plus km per week from the previous 3 km)
- I know how to play lots of sports in the past, but never even spend a single hour on them before the program. But now all my equipments (Jogging shoes, trainers shoes, tables tennis bats, Tennis rackets & Bowling ball are all in the boot of my car), and as long as any of my “kakis” calls up, “I’ll be there” is the answer that I normally response to such calls.
Social (More workout time with family, play sports with friends)
- Nowadays I play more sports with my friends & colleagues as now that they know that I am into the program.
- Having an additional 1 1/2 hrs of table tennis session after every Tues workout for the past three weeks.
- Jogging (min 3km per session/at least 3-4 times a week) and one bowling session every week is must. (all these doesn’t include the two sessions/week that I am with LTW program.)
Psychological (Confident, Self Esteem, Energetic, etc)
- Being more energetic is the most significant change for me. I can feel that I more livelier as compared to what I was before.
- Clothing feel loose after joining the program.
Knowledge (Learn new exercises, Read on Nutrition, etc)
- The workshop provided me lots good knowledge on what I was buying at the supermarket. Now I reading of the nurtrition labels and understand how much kcal of energy I am getting on per 100g of that product.
- As for the exercises, it helps me a great deal in reviving the “army days” esp the part where Azmi taught some of the ladies to sing the army songs during yesterday jog.
I have lost about 5 to 6 kg and I believe there are many more to go..
Stay focused is all that is in my mind on this program..
A Big Thank You to all the trainers who have worked so hard to train us.
Chris
Alpha Two
Baker Oil Tools Asia Pacific
Tues & Sat (West Coast).
STEP UP! STEP UP! I CAN DO IT! I MUST DO IT! PUSH YOURSELF HARDER!
Conclusion for yesterday’s workout.. for me:
Fort Canning Green = Excruciatingly Intense = Head Spinning & Vomitting???
ASSIGNMENT 4 : RAISE THE STANDARDS
My standards raised for sure..
1) BEFORE: I HATE to perspire & get myself all stinky & dirty.
AFTER : Now I’m enjoying every little sweat out of me with you guys !
2) BEFORE: I weighed 65kg when I first started this Bootcamp.
AFTER : Now I’m 4kg lighter
3) BEFORE: Dreaded doing squats and lunges cos of the post-workout sore & aches.
AFTER : Now they are all gone!
4) BEFORE: Clothes especially bottom worn breathlessly TIGHT.
AFTER : Wears them comfortably. Lesser bulge, you know what I mean..hehehe
5) BEFORE: Dragged my heavy self to jog or exercise.
AFTER : Happy & always looking forward to next Bootcamp training.
I learnt a lot during the Nutrition Workshops too. A real eye-opener. Will look out for healthier choices & start reading labels now.
Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy!
STEP UP! STEP UP! WHOOOSH!
Tini
IGS
Alpha 2
Hi Bootcampers,
Before starting on any type of training programme, it is important to have a strong foundation. Foundation I mean balance (static and dynamic) and core. These two exercises are key as they help prevent falls and injuries during resistance training, running, swimming, brisk walking, aerobics, etc. Both of these exercises can be done daily together with your stretching exercise. Also there are some other ways that you can add to your exercise routine. For example when going to or coming out of the MRT, consider taking the stairs instead of the escalator. If you have a car, park it further so you can have the opportunity to walk a bit. If you take the bus, get off one stop before your destination. All these give you additional opportunities to lose the calories. Also, if you are really die-hard, you can do jumping jacks during commercial breaks (about 10 minutes total) during your favourite show. The latter burns about 300 calories. So remember exercise can be incorporated very easily into your schedule and there is no excuse of having no time!
Arnold (Trainer, East Side)
Hey hey Bootcampers…
Step UP!!! ANd touch that Stupid WALL!!!!Hahhahahaaa..
It was really tough huh at Fort Canning..but sure was fun ;p U know wat?…I hear lesser fret n whining n complaining now. U GUYS REALLY STEPPING UP!!! WOOHOO!!! ;p
I love reading all of ur assignments. I am glad to hear that u guys not only focus on wat u see on the weighing machines. As what Sharm said, look into ur other areas like ur girth measurement, fitness level and to some of u even hv that natural glow on ur faces. The best and natural way of age defying. Studies have proven that exercise is the most effective way to freeze aging. It produces endorphin(happy hormones) which counter attack the cortisol(stress hormones). And it shows on ur glowing faces.
So stand Tall and smile and believe it when someone tells u that u look good,fresher,fitter,toner,prettier…..Write it down in ur journal. Write it down on post it n paste it on ur mirror. Look at it n read it out loud first thing in the morning n before u go to bed.
U can beat the odds. The odds can only beat u, IF!!, u let it!! U control ur body, not ur body controls u> U control ur own destiny..Only u can make the change. Only u can make the choice. Nobody else…nobody else.
So My deary beloved Bootcampers….are u ready for the next challenge????????????
BRING IT ONNNNN!!!!!!!!!!!
See ya
Lisa J
Trainer @ East/Esplanade/Toa Payoh and some say in Batam(hahahaha)
Defy the Odds!
Spot on Lisa!
Defy the Odds! and Raise the Bar!
If you don’t grow, you die. There’s no plateau. Go for excellence…. Wrong – Go for OUTSTANDING!
Hi..hi,
Last Tues is most memorable exercise I ever had! Fort Canning, with all the running, jogging n brisk walking up an down the hill, no amount of word can describe the feeling of satifactions.
Before, I used to have negative thinking when come to excercise cos my weight never goes down. After attending this training, all the words of encouragement from trainer, I have change my perspective and thinking positively. Excercise is not just about losing weight but most importantly to stay fit and healthy. This is what I’m looking for!
Physical (Progression, Intensity, Duration, Variety, etc)
Yahoo!…my endurance level have increased tremendously. Now I can complete 5KM run without panting so much. No more complain when doing lunges or squats. Increased my weight lifting to 12kgs!
Social (More workout time with family, play sports with friends)
Waiting for Ramadan to be over, have line up all the weekend activity with friends and family. Really looking forward…JIA YOU..
Psychological (Confident, Self Esteem, Energetic, etc)
Dressed up to work confidently (cos can wear old clothing), can lift up my head up. I look more jovial, sexy and radiants…..this is the feedback I got from my collegues.
Knowledge (Learn new exercises, Read on Nutrition, etc)
Back to eating habits, learnt a lot from workshop. Used to look on expiring date only when purchase food, now additional look up on fats contains. “Healthier choice come first” Really gain a lot of benefits from this workshop!
Oh..Oh.. Two thumb up n thanks to all trainer. You guys put so much effort on us, as return we will STEP UP the to the highest bar..
Zaleha
Cei Contract Manufacturing
Alpha#1(East side)
Great job Zaleha!!!
STAND TALL!! LIFT UR HEAD UP HIGH!! LOVE URSELF! LOVE & RESPECT UR BODY!!!!
YOUR BODY & MIND IS THE TEMPLE OF UR SOUL….
2 THUMBS N MY 2 BIG TOES UP FOR U!!!
WHOOOSH!!
Dear all,
Last Tues’s bootcamp at Fort Canning was exceptionally fantastic, especially the location – Fort Canning is an excellent choice; not too crowded, easy parking, the hills/slopes are just right for our fitness level, the sprint on the grass hill is an ease for people with knee pain like me, not to mention the carpet grass for our ending session, really really an excellent choice, wish we could have more training at Fort Canning instead of esplanade. I also especially like the japanese train/rest interval programmes, another well designed programmes last Tues.
BRAVO! BRAVO! BRAVO!
Hi Fellow bootcampers & wonderful trainer
a) What can I improve and how much more of it will I do?
Physical: Every 3 day in a week 20 min brisk walk from IBP (my office) to Jurong East & 10 min walk to home from MRT and climb to 7th floor through the staircase heh..haheeee
Social: Wow….more energy to play with my children in long hours earlier quit half way and then my children were unhappy. Every Monday doing 1 hour Yoga with my colleagues.
Psychological: So confident with presentable and always happy mood…Hurahhhhhh
Knowledge: Learning Yoga only now. More knowledge from last week Nutrition workshop. Now my lunch only whole meal bread & fruits, hmmmmmmm I sacrifised my rice, briyani & curry how pity am I?….yeah totally forget my prata…..ushhhshs
But I feel more energetic & happy. So I want to continue this life style in life long (God help me)
Josephine
IMS Health Asia Pte Ltd
Alpha 3 (West coast)
Please include Before, Current and After today plans.
hi all …..
wow…it was a wonderful experience in my life ….still i cant belive that i compleated that session with full spirit…i thought the next day i will be very tierd and how to go for work ….but honestly i wakeup as normal and involved my daily core .words really cant express my happiness ….
dear trainers…….YOU GUYS ARE GREAT….
thank you for keeping as energetic ……
viji
CGH
Hi … Hi…
I really really enjoy running up to touch the Fort Canning Wall. I felt very very tired (Like going to die). Is a great different running up the slope .. is not easy la.
WOW!! MOST OF US CAN DO IT.!!!!! Is very Great Thing for those who cannot complete running up but they never give up… DIE DIE Also slow walk all the way up .. Just to touch this Wonderful Wall of Fort Canning Park.. KEEP IT UP BOOTCAMPERS!!
I have reach my FIRST GOAL …. I manage to walk up 16th floor …. to my door step.
My Second Goal : I get a T-Shirt that is L Size. (I use to wear XXL.. due to I have Big Hip).
Hang it near my bed.
Every morning when I wake up, I speak to this T-shirt “I MUST AND I CAN WEAR YOU”
Every night before I sleep, I Speak to this T-shirt “I SURE I CAN WEAR YOU”
I want to wear it. !!!!!!!!! To prove that I really downsize !!!!!!!!!!
Frankly speaking I hate jogging. I have been in IMH for nearly 3 years, I jog only 3 times.And each time only one round that is is 1.6KM. This is because of our Company event, (Fitness day) is a MUST to join (mark attendance lah !!).
Yesterday, Thursday evening at about 6.15pm. I ” KEY SEOW LIAO”.. I dun know why ??? I STEP UP…. I jog all myself. I manage to finish 2 round, that is 3.2 km. (jog & walk … Walk & Jog lah… it take me 40 mins to complete…Dun Laugh at me loh….So pie sia… 20 mins one round (1.6KM.)
I wonder this evening do I still have this “SEOW” Mood to jog again !!
CHEERS!
Bravo 3 (East Side)
Hi, peeps!
This programme has definitely brought much favourable changes to all of us. On a personal note, I feel lighter, happier, more empowered and more radiant. The most valuable knowledge garnered from this programme, I believe, is the nutrition workshops. Where previously, I just eat what I like and probably moderate the amount only if guilt seeps in, now I really look at the nutritional details and make healthier choices.
Due to the programme, my stamina has increased and I no longer procrastinate to take that 10min morning walk to the MRT instead of taking the feeder bus. And, if before, I often tell my maid to run after my son who loves to climb up and down the staircase at home, now I’m encouraging him to do so and joining him myself in his frequent climbs. Though I prefer to do more outdoor activities, due to Ramadhan, I’ve been limiting myself to home exercises, such as jumping jacks, squats, lunges and a fair bit of Yoga.
I foresee the coming Raya to be a real challenging time (I’m sure all my fellow Muslim bootcampers can attest to that) and therefore, intend to up the ante during this festive period by jogging at least twice on weekdays (not including the bootcamp ones, yah!). Previously, I used to content myself with 2.4km/jog (as per NAFA test benchmark) but seeing how my stamina has improved, I will go beyond that and only stop when my body tells me so.
Currently, my colleagues and I are also discussing how we may fit in a run after work on a regular basis..hopefully it materialises soon enough! This will be a boost to our preparation for the Great Eastern Run in Nov. Meanwhile, will resume that once-a-weekend badminton session with family members after Raya.
Anyway, based on what we had to go through last Tues at Fort Canning (by the way…loved the venue) I’m sure we are primed for more Intensive, Heart-Pumping & Hard-Driving training.
It’s STEP UP! STEP UP! STEP UP, PEOPLE! Aja!
Hik.
Alpha 2 (East Side)
Inter-Premium Group
Hi Dear Bootcampers
Yesterday’s Fort canning workouts were really exciting .
At the end of 4 th week i have lost perfect 4 kg.Weight I am very happy to see results of efforts that we are putting in.Now my goal is to achieve weight loss at this rate for another 8 weeks & maintain it.
Currently i am exercising 5 days a week .
Everyday doing workouts for 45 Mins & 20 Mins briskwalk.
Climbing 7 stair cases without difficulties & pain.
Have able to Cutdown the food intake by 19%.
As this weeks theme is RAISE THE STANDARDS
Come on guys step up our exercises & lets achieve the goal of 12 kg weight loss together.
See you all on saturday.
Sanjay Shirsalkar
BRAVO 2 WEST COAST
Hello trainers and bootcampers darlings
Raise the standards ….
Aiyooo my buttock is painful. Wonder any of you feel the same too.
1. I hope to really, really be able to run fast. I keep telling myself to improve on the timings and intensity.
2. Since joining the program, I’m able to gather my support group to exercise with me in the office. Which they’re happy to do with me at my workstation during lunch hour
3. I’m more alert, felt lighter and better and I understand my body now. I’m not going to give-up and will strive to do better. I know I can.
BOOTCAMPERS SONG
Bootcampers going strong x2
Progressively but sure x2
That’s our body condition for x2
Lets go for excellence x2
Now step-up and raise the bar x2
Cheerio
Anna Ahmad
Eastern Pretech
Bravo 1
Dear All Bootcampers and Trainers
I enjoy reading all the articles written here. And it really humourous reading them… yet inspiring… haha..
Margaret from bravo 3 has mentioned that she is “key siow liao” meaning become “crazy”… haha.. as for me.. also more or less too.. eating vegetables like a “rabbit”… now have the liking for vegetables.. dun knw why.. craving for veges and fruits… but all paid well… has since thrown away my oversize jeans i used to wear… no need to zip.. just take it off… hehe..
It is just a beginning..and here i am ready for it.. CHEERS!
wahhhhh!!! My both thighs are so sore .I am walking like a duck—-Teruk lah. Felt so guilty to miss today session so I tahan and came for the workout.
tomorrow I am on morning shift – hope i walk normally.
Hi Bootcampers,
It’s time to raise the standard & step up! Stepping up your exercise intensity is good but how much do you have to step up so you are exercising at the right intensity?
A lot of times some of us are not working out at the correct intensity on ourselves to achieve maximum training benefit. So what is the correct intensity should we be working out at? And what do we use to gauge the intensity required?
I will always say your heart rate never lies. It is one of the most convenient and accurate measurement that could be easily obtained to indicate training intensity; the higher the intensity of the workout, the higher your heart rate.
The target heart rate (THR) zone you will want to be looking at for your cardio training is 70%. Gone are the days when specialist emphasized on continuous low-moderate intensity exercise to burn fat. Facts from researches have shown that exercising at 70% will burn both carbohydrates and fats. So how do you calculate THR?
THR CALCULATION
Maximum Heart Rate= 220- Age
Heart Rate Reserve= Maximum Heart Rate- Resting Heart Rate
THR= (Heart Rate Reserve X Training %) + Resting Heart Rate
(Resting Heart Rate can be obtained by taking the average of your heart rate for three consecutive mornings. Take the measurement each morning once you open your eyes without sitting up/ getting out of bed. This will ensure an accurate measurement.)
By now you will have realized that the THR we are working out at during bootcamp is much higher than 70%. Consistent working out at higher intensity actually burns much more calories. This is what we achieve and it is also what you want to achieve when you are working out on your own 3 other times a week.
At least THR 70% for at least 30 minutes will be good for most doing cardio training. But if you find that you can go for higher intensity, go ahead to aim for 80% or even 85%. Don’t let anything stop you from burning more calories when you can do it.
If you can’t find the motivation to go for higher intensity, you can always go for our regular bootcamp sessions (we have bootcamp almost every day of the week) or get a polar watch to spur you on everytime you are lagging beyond the required intensity. Let the beeping be your source of strength too.
Ale Bootcampers! Step Up! Step Up! Step Up!
Yingbin
Dy Chief Trainer West Side
Hello everyone,
This week intensity is really tough huh? Especially the “Tabata” – the one which we have to do 6 sets of seconds each like a spider I believe I have raised the bar to at least 7 . Now can really feel that both my legs is like a jelly and coupled that with yesterday futsal game and today’s hot weather at West Coast. fuyo!
So back to this week homework.
1) Physical – Before 1km of slow jog without stopping to walk. Now about 7km of running without stopping. Before the programme end, 10km and target next year is half marathon.
2) Social – Been playing social soccer and badminton for a while but nothing beats my new hobby – running!
3) Psychological – Definitely energetic and confident with the weight loss and tone up and the encouraging remarks receive from fellow family, colleague and friends
4) Knowledge – Love the variety of exercise targeting different muscle every time attend the work out! With the tips I got from the blogs and the trainer experience , its been a great experience so far..
What can I do to improve.
1) Build up upper body strength so can do more push up
2) Raise the bar to 8 for maximum results.
3) Have enough sleep so can recover faster
4) Control my food intake. (the toughest so far)
Khairul
Chartered Silicon Partners
Bravo 3 (West Coast / Thursday / Saturday)
Oh heh, time to start on last week assignment before going to this week’s one before having to go back to do my two school assignments both due in the next 24 hours… =(
It’s time to Raise the standards. Raise the bar. Raise YOUR BAR.
(a) What can you improve and how much more of it will you do?
Some areas you want to talk about – the domains of your life pertaining to Fitness -
1.Physical (Progression, Intensity, Duration, Variety, etc)
- Physical: Definitely, I would want to challenge myself much more with regards to my stamina and explosive power. I mean, setting aside more than an hour to jog is pretty fine, but it’s the timing that I’m aiming at right not. Interesting that this whole week was titled as Step Up, because that was what I’ve been doing, getting my mini-backpack out of storage and turning it into my jogging bag, and running back home from office!
-Intensity: The number of regulated exercise sessions has increased and I think it’s really great that I’m now at the point that exercise is a daily thing, whether this will sustain after the challenge is yet to be seen.
- Duration: Being that I’m a long D runner, I guess I should look at Duration in the context, from running from office to Novena in less than half an hour to less than 25mins etc.
- Variety: Wished I had time to do more different kinda sports, but I’m kinda lazy and stick to those that I’m familiar with!
2.Social (More workout time with family, play sports with friends)
- Interesting that this was highlighted as I went gymming with one of my friends on Wednesday night, been trying to get more “sport dates” with friends, rather than makan dates (or makan dates only after sport dates)
3.Psychological (Confident, Self Esteem, Energetic, etc)
- Yeah, in some sense, I’m getting more confident now in my image, looking into the mirror is now governed by a sense of purpose and mission rather than a desparate anguish of the fast slide into oblivion…energetic, yet to be see really, been feeling more exhausted, but I’ll see how i feel in a couple of months.
4.Knowledge (Learn new exercises, Read on Nutrition, etc)
- Heh. I guess you can neve stop learning eh? Recent readings (more like my mom does the readings and then she tell me) on the GI index, which I figured out is really more of a low simple sugar diet (chey, just relabel and you’ll earn more money)
- But in terms of new exercises, the one I really want to master is rock wall climbing!
Please include Before, Current and After today plans.
Before: Didn’t want to climb steps, didn’t want to do more running then usual, didn’t want to push myself.
Current: Climbing steps in office, running home from office and yeah, pushing in order to achieve my target.
Future: Really aiming to bulk. I know I’ve been saying this for years, but it’s pretty hard to start from nothing. Once I get my net weight down to a certain figure, I’ll go more into lifting. But really, I wanna to be able to compete and push myself at a much higher level.
(b) OPTIONAL – What have been stopping you from working out and raising your bar since 4 weeks ago?
I guess it would be something called time, lots of committments, but having the deadline coming soon is a very very good motivator.
(a) What can you improve and how much more of it will you do?
Some areas you want to talk about – the domains of your life pertaining to Fitness -
Soccer or any phyiscal activity
- Currently I try my best to participate in some team sports, but my physical capabilities has prevented me from being able to last the duration like the mentioned above, soccer, I wanna play 90 minutes!!!
- Be slim enough to do adventurous sports (bungee jump? sky dive?) not that I cannot do it now, Its just that my weight = More insurance needed, or need the instructor to assume more risk so I don want that!
- Be able to do a circuit training in a reasonable ease, currently I am able to do it ok~, but my intention is to be able to do the whole circuit training without any “slacking through” some of them due to lack of stamina ha~
I hope to be able to find more time for my exercises~ Its tough to balance family time; work; personal time etc etc…. Arghh!! I must step uP!! Raise the standards!!!!
The other point I left out in my previous assignment was that knowledge, in this Internet era, its not tough to find out information. However, its tough to filter the truth and myth thankfully for this challenge it has helped filter some of this out~
Apart from that Psychologically I hope to be able to more exercise on my own rather than have to rely on too much on others. Its tough but I can! I MUST!!!
Ian
East (Alpha 2)
DPA~
Times passes so very fast, and already one month since we joined ‘Lose to win’ challenge. The trainers have been teaching us a lot and our activities getting more intensity.
(a) What can you improve and how much more of it will you do?
Physical – having morning jog to company bus pick up point rather taking public buses, having morning exercise slowly starting 15 minutes and keep increasing the timing and the intensity each day & working on the FITT [Frequency / Intensity / Timing and Type of exercise] to include afternoon and evening.
Social – Spend more time with my nephew and niece and introduce them games (incorporate of my exercises) like robot walk [actually lunges], robot go toilet [actually squat], etc. Well, it is fun playing with them and do a little exercise altogether without feeling doing exercise.
Psychological – Although I did not lose much weight as I wanted to, but my colleagues (guys you know) mentioned to me I seems slimmer and ask me whether I am on diet. I felt more and more healthy in terms I don’t get to climb two flight of stair feeling out of breathe. And now I am able to wear fitting clothes and do not feel like ‘dumpling’, and able to get cheaper clothes and fit in them.
Knowledge – Trainers have been introducing new exercise moves like crunches, kick boxing moves, etc. It makes the training more fun and something new to learn.
As for the nutrition/ food consumption, trainers have been inputing and sharing with us a lot like drinking, food consumption quantity, period, etc. It is very benefit me a lot and I have been practicing and find them useful.
(b) What have been stopping you from working out and raising your bar since 4 weeks ago?
Whenever exercise, I feel out of breathe and then after the exercise – I having headache, pain at the side and soreness. Added to it – I have no confidence in losing weight in exercise. Some of my surrounding friends – tempting me with food and said ‘you have been trying to lose weights all the time and it does not seems to work – you gained them back everytime, why bother?’
Now, I have starting to correct some of my problems – out of breathe due to breathing errors during exercise, headache and stitch due to not enough water before exercise and drink too much after exercise respectively. Soreness which was much better when doing stretching. Whereas my confidence due to I found some supporting friends / colleagues / Lose to win mate & trainers – giving me a lot of motivation and encouragement injection whenever I down. Thank to them.
Heather Lee
[Bravo 1]
Hi hi… i know i know… i haven’t been doing my homework. No access to internet at work and i’m fasting from computer for the mth of Sep. Have been sitting in front of computer, shooting down enemies and admiring all the korea hunks for the past few mths…. sigh! Adios, my handsome actors and pretty actresses.
I used to be very active in my younger days and was also active, playing netball for prisons till i badly sprained both of my ankles some years back. I have to stop cos they weren’t really recovering as fast as they should. I couldn’t even wear nice nice shoes which is even an inch high cos my ankles will be sore and swell after a short distance. My legs will even uncontrollable give way and twist it even in slippers. That is how bad it is. Hence, i juz ballooned and so here i am, ’round and cute’.
I’m really glad to be nominated by Prisons to be on this LTW Challenge. Losing weight is definitely on the top of my list. Not forgetting i’ve got my annual IPPT to clear – the dreadful 2.4km.
Have i lost any? I dunno. I felt my uniform pants tighterr after 1st 3 wks of the programme. Muscle gain i hope. It should be, rite???. However i do notice my love-handle smaller and more ‘tender’ recently… hahahah, not forgetting i’m fitter oredi.
This bootcamp is only the beginning. I’m looking forward to all the workout sessions for a trimmer me and i pray i’ll continue even when the programme ends.
Thanks, all dear trainers for the hard work in pushing us. I really appreciate it.
Hi trainers,
I juz remembered that i’ve bought this big and thick ‘rubber band’ called Gym in the Picket. wonder if you guys have heard before?
How do i incorporate this sport equipment to the workout i’m receiving from you guys?
Dear Louise
That reminds me that I also have the same thing – big thick rubber band called Gym in the pocket. Shall we make use of it together?
Dear Trainers
Can you tell us how do we incorporate this ‘equipment’ into the workout we have learned so far?
Thank in advance for your help.
Week 4
I was willing to raise my intensity level as I have found some solutions/countermeasures to solve my problems [breathless, headache, soreness after exercising but not my chest pain]
I have doing more activities in the morning [brisk walk to pick up point], afternoon [jog/exercise] and evening [brisk walk to home] – find opportunities to do as much as possible. [FITT]
[Continued from comment -273]