Lose To Win Week 5 – OUTSTANDING
September 13, 2009 by sharm
Filed under Articles by Sharm, General, Highlights, Project Y
If Raghu have been burning an average of 1000 calories every workout, So have YOU!!!
OUTSTANDING
Not Good, Not Excellent but Outstanding. That is what myself and the other Fitness Professionals from see in EACH ONE OF YOU this week.
It’s mid week through Week 5 and we’ve seen a lot of you putting in a lot of effort to RAISE YOUR STANDARD from Excellent to Outstanding by:
- Cutting down Food Intake
- Increasing Physical Activity
Do a reflection everyday and take stock on the two above. Rate yourself – which standard are you at now? If you’re still thinking and telling yourself “I cannot”, it is high time to change those words to “I can!”
What results do you want? Mediocre? Good? Excellent? or Outstanding?
You’ll have to set your targets high, otherwise complacency can easily set in – that is not what you want.
Remember this?
NOTHING BUT
OUTSTANDING
I’ve talked about the magical powers of BELIEVE and DEFEAT with the West Side yesterday.
Both equally powerful. You’ll have to decide if you’re a winner or a loser. Choose to WIN! Let BELIEVE control your Physical and Mental state. Go for nothing less than OUTSTANDING.
On Saturday at East Side, we did our not-so-routine aerobic, plyometric, kickboxing and agility stations for the first part of the training. As usual - the Trainers and I have been telling you that you have a choice here:
- To choose the exercises and do those that you can
- To choose the intensity and repetitions to your own ability
I then introduced to you our secret training – The ALL OUT WORKOUT – for this, you have another choice, and you have only 2:
- To promise to complete the next part of the workout and give the best that you have at outstanding level
- To take your bags and end your session
(In case you’re asking why the extremes? The programme is designed this way for this particular station – there’s no room for mediocre. This is TeamFitnessGuru’s FITNESS BOOTCAMP, not your conventional exercise class, we’re here to achieve results. Outstanding results. 
)
The trainers and I are EXTREMELY PROUD and GRATEFUL and INSPIRED BY YOU that YOU have chosen to take up the challenge and step up to push your mental capacity to the limit. Your determination and perseverance pushes everyone to the NEXT LEVEL.
OUTSTANDING!!!!
Kudos!!
Check the ‘Subscribe to comments’ to be notified of when one of us ’submits’ our assignment 
Loving all of you,
On behalf of all trainers,
Sharm
TeamFitnessGuru.com
_________________________________________
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Tell Us What Do You Think Of Increased Intensity And Standards.
So far the increased intensity has pushed me to my limits. To be honest, I have not had to expand that much energy in a long long time~ I guess it has really been helpful especially my sleep. I have had much deeper sleep and the aches everywhere has been “enjoyable” to a certain extend. Although its painful, but it means that what I have been doing is working~
For me the most important of the two noun, would be Standards. I think that although its important to raise the intensity, raising standards would work your body better. Meaning, it would result in less injuries. Personally speaking, I am guilty of rushing into higher intensity and always result injury that would lead me back into my old habits.
All in all, thank you TFG for being able to push us right and not over board. I hope to keep the standards & intensity up! Hopefully by the end of the challenge my most important goal would be fufilled, lead a healthier and more active lifestyle
WooPZ
forgot to sign off,
Ian
East (Alpha 2)
DP Architects
What do I think of the increased intensity and standards?
Short Ans: Way to go! Let’s go Up, UP, UPPP!!! (And then fly away on a bunch of balloons =))
I have to say at this point that I’m really grateful to the trainers, I mean, I could have just been another digit in the crowd, but I do notice you guys taking note when I’m just coasting along and making sure that I still PUSH myself out of my comfort zone! Just wanna say a big thanks to Arnold, who was pushing me to go faster at the end of my 3 rounds 2 Sats ago, Zhywee who convinced me to sign up for SAFRA 100km challenge (Zhywee, see me there, on 1st Nov 2009, 7am, sprinting my last 2km at Toa Payoh yeah? That’s the aim!), and hopefully my platoon (Alpha 2) will have the pleasure of working with the rest of you guys soon!
But more than just increasing the intensity at the bootcamp sessions, I believe that we should increase our intensity in our own exercise sessions. Realised that a good way of doing that is either with a friend or a good stop watch =)
Someone once said, aim for the stars and if you fall, you’ll still be on the moon (as compared to remaining on the earth or habis, ending up under the earth…) While I realise that on my office work side the intensity and standards has been slowly increasing, no reason why I should embrace my mental challenge at work and leave out my physical (and mental) challenge in the fitness realm!
So just wanna encourage everyone to look on at the intensity and standards in a positive light, taking some wisdom from a very old book =)
(keeping to the key principle although not really in the context that it was written)
“Consider it a sheer gift, friends, when tests and challenges come at you from all sides… (En: Including our current physical challenge).
You know that under pressure, your faith-life…(En: In this case your determination, your attitude towards exercise etc)
is forced into the open and shows its true colors (En: Which could be ranging from, “This is so tough, I wanna give up!” to “I’ll give my best!”).
So don’t try to get out of anything prematurely (En: Think about the number of times you tried to start a fitness regime and failed because of the lack of determination).
Let it (En: i.e. the challenge) do its work so you become mature and well-developed, not deficient in any way. (En: Afterall, in the good ol’ book, it’s recognised that being physically healthy is important =))
Love,
En
Heh, do we still have to sign off? (Hey Ian, you beat me to posting the first comment while I was happily typing out my message
)
Chong Yue-En (East Side)
AGC
Good job to sticking with the programme. You all have come very far and you should all be proud of yourselves. This week, my advice is on reading labels when you go out food shopping. It is very important because there are many hidden ingredients that you should be aware of. Several important reasons for reading labels include: If you have an allergy, need to know the trans fats and hydrogenated fats, added sugars like high fructose corn syrup, artificial sweeteners and added salt. Did you know that in canned soup, there is a high salt content? Watch out for foods with the Healthier Choice Symbol as that means the food is lower in fat, saturated fat and sodium. Other things that you should be looking out in the label include the ingredient list (this shows all the ingredients in the product and they are listed in descending order by weight), nutrition information (this shows the nutrients found in one serving or in 100g/100ml of the food), and date marking (this is the “use by”, “sell by” and “best before by” date). Food as I had mentioned before goes hand-in-hand with exercise. If you exercise a lot and eat a lot of bad stuff, you won’t be able to lose weight. Be food-smart when doing your shopping. Even when you are eating out, don’t think you have no control – ask for less oil and even in beverages, you can ask for less sugar. Enjoy your week ahead and remember these simple points can make a whole lot of difference in your life
Arnold (Trainer, East Side)
Hi..Hi..
Meetings you guys again!
Tell Us What Do You Think Of Increased Intensity And Standards.
Woohoo…meanings, we have to push upon it to the limit and deliver the best that we can. Frankly speaking, due to fasting I did not really push myself all out (worries half way faint), but then, I still gave the best of my best..huh..I’m still feels and enjoying the aching, soreness and discomfort of my body after every excercise. My body is giving me a signal that every each of exercises, the intensity have been increased that goes with the standard. Someone told me, if you did not feel any aching after excercise, meaning means that you are not doing it correctly!(trainer is it true?)
I’ve been telling myself that “I CAN DO IT” and not “JUST DO IT”!(like Malaysia BOLEH, I also BOLEH!!) Have been putting 100% of my heart and soul to this challenge. Hopefully during this short journey, I will accomplished my mission to look fit and healthy!
hooray…holiday jus ard the corner, to all muslims participants and trainers wish you “Selamat Hari Raya”
see you next sessions yar..
Zaleha
CEI Contract Manufacturing
Alpha#1(East Side)
Whooo hooo man I think the workout is getting tougher.. I am having a hard time keeping up but I am not giving up and will continue to do my very best… This is the only time I am motivated to workout as hard as I can… Thanks to you guys, the trainers, you make the workout fun and effective at the same time… cheers!!!
Latifah
Alpha 2 (East Side)
Singapore Prisons Service
hi all……..
enjoying each sessions with high spirit. ….
after the session the upperthigh is very painful….
so i can make sure that its very effective …
“GOOD TO SEE AND GOOD TO HEAR” ….feels much better
cheers …..
viji
CGH
Hi
Just one word ” Excellence “!!!!.
WOW ! Saturday we run on the Sand of the Beach… is anoather challenge… not easy running on it
we need to use more energy than running on the ground.. “Shiok”
You, Trainer give us great encouragement. Positively everyone willing to raise to a higher intensity and standards.
During the workout, I really feel very very tired… OLD AUNTY no energy to move liao.. Like going to die… but at least I complete… The Feel is there.. dun know how to discribe.. I really enjoy the “PAIN”.When I reach home, after taking a warm bath… I lay flat on my bed. .. zzzzzz
CAMPERS remember …. Dun give up!!!! Keep it up!!
To all Bootcampers:
(Now all of you must think in 2 months later,…. imagine how fit you are !!!!
Ah!! Ah!! the whole Bootcampers in your team …with many Macho Man…. Slender ladies….haha….)
More Workout will make your dreams come true !!! Cheer!!: STEP UP! STEP UP! STEP UP !
Margaret Wong(West)
Hi trainers and fellow bootcampers,
What do I think of the increased intensity and standards? I’m over the moon ‘cos someone in the mosque commented that I looked thin!! Thin was never in my vocabulary, ‘pleasantly plump’ was!!I’m loving it. Hope to be able to give my all out in support of trainers’ belief that anything is achievable.
P.S. I only lost 2.5 kg!!Sigh!!
sukarmi
alpha 3
With the efforts of the trainers week in week out, the intensity of the workout means nothing…
I believe if you put your heart to it, you will be able to overcome the toughest workouts..
Rather than just joining the LTW program I have also up the intensity of my own exercise schedule..
Went for the Saturday LTW workout at West Coast, then go on to complete the Mizuno Wave Run 2009(16km).It was really tiring but when I got my finisher medal I keep telling myself its worth it..
Felt so proud of myself as I finally get my first sport related medal (cos the family cupboard are all filled with my younger Brother and Sister sports medals.)
I will push myself to get a milage of around 50km weekly of jogging/runs.. Before the end of the year, I’m going for the Real Run (15km) in Nov and SCSM (10km)in Dec..Wish me luck…
To fellow Bootcampers:
Step up, Step up, Step up..
“I can, I will and I shall” should be the motto to follow..
Cheers.
Chris
Alpha Two
Baker Oil Tools Asia Pacific
Hello trainers and boot camper
The increase intensity and standard had changed my attitude. I actually congratulate myself for taking the challenge to sprint 5 rounds. Even though I’m not fast, but I did complete all five rounds of sprint. Challenge my physical and mental; ask myself CAN I RAISE THE BAR ? I CAN and I WILL. I may not be the fastest, but tried I did. Guess the trainers really brainwashed me huh.
In terms of safety, I know all the trainers will be there to assist me. On Saturday, after the sprint, my body could not slow-down and cool-off, but thanks to Sharm, Arnold and the rest of the trainers.
The challenge to me now is to keep it up, step-up and RAISE MY OWN BAR !
Thanks Trainers you made it possible for me.
Anna Ahmad
Eastern Pretech
Bravo 1
With this week theme : Increasing intensity and standard to OUTSTANDING. Keep telling myself that I CAN DO IT! I AM ABLE TO DO IT! Nothing is impossible!
I was able to:
a) run faster and run up the stairs at Fort Canning on 10/09/09.
b) Wake up early to jog to company bus pick up point rather than sleep late and take bus 257 starting last week.
c) Arrive office early to do exercise, jogging, stretching, etc before office hours starts at 7:30am [20-30minutes]
d) Have more energy at work and finish my work
e) More energy to run under the sun in the afternoon and exercise during lunch time [15 -30min]
f) Make decision to join the 8am boot camp on Saturday in additional to the Lose to Win bootcamp at 9:15am.
Although, I am not up to standard but I will strive harder and meet the standard and goals set by the Lose to Win trainers and mine.
With this, I like to take this opportunity to thanks Ying Bin, Faz , Zhywee and other trainers as they have been very helpful to me in correct all my ‘bad’ postures, teaches me the correct exercising and give me encouragement when I feel that I cannot run/do faster anymore during the sessions.
P/s I burned 700 calories last saturday [feedback from my new heart rate watch]
Dear all
Wow, is another week of a new goal for every each of us to move forward.From day 1 till now , we can see the different from each of all the participants … with less flabby tummy & better stamina. Everytime the trainer has increase the intensity workouts week by week , but all of us never said No but keep moving. I must step up not alone to reach the standard but to beome a outstanding & healthy people.Keep up Bravo Bravo 1 ….. OOeiii Ooeiiii
From : Samanta Phang
Philips Electronics Singapore Pte Ltd
Aiyo homework again……..hahah…
We are now on week six, where by also the time that nothing can stop from YOU now.
I like the spin run at East Coast on last Sat, may be we can try more instead of 5 round this week, i believe all of us can do it by now.
Great to see my weight getting lighter & lighter since day one and the good comments from others, but there is still a distance from my goal, so i always told myself i have, i must and i can do it, the most important things is i have confident with myself.
East Side – Bravo 3
Diana
Univac
Although i can feel the different when i put on my clothing, but compare to the lady that has lost 8kg (East Side), think i am much much behind.
I must do more exercise and cut down another 5 – 10% of food intake in order to acheive my goal, may be should go for salad more often.
Yes, i believe i can and i must form now on coz nothing can stop from me now on week six.
Lily
Univac
Tell Us What Do You Think Of Increased Intensity And Standards…………
I think it is good. The training is better than what I expect.
As mentioned by Sharm and the trainers, if we do not aim high, we will not hit it.
I encourage each and everyone of us to push to our limit. Let’s all do what we can just as what
the trainers tried to do.
Cheers!
Chang Sy Fei
Alpha 2
Attorney-General’s Chambers
The increase has been progressive and therefore I do not feel the pain. As I mentioned in my first posting, my whole body was aching after day 1 and I thought that was the most difficult workout I have ever done. Today that looks like child’s play. Hats off to you guys for getting us here.
Here is a question for Sharm and the rest,
Before I started on this mission, my resting heart rate used to be in the mid or high 70 beats per minute. I notice it has not dropped to the low /mid 60. Is this a good sign?
Raghu
Alpha 1 west coast
Oops,
The question should be ….. it has NOW dropped to the low/mid 60….
Raghu
I also have a question here…
What exercise must we do inorder to reduce the our fat % ? I don’t think running alone can do the job as I run a lot but my fat % still very high, >35%.
Dear all,
Just for sharing, I just went for regular ‘weight management’ checkup.
Before the Lose to Win challenges [01/08/09] to now :
Weight : From 77.7 kg to 75.7kg [down 2 kg]
BMI : From 31.9 to 31.1 [down 0.8]
Waist : From 97cm to 92 cm [ down 5 cm]
Hip: From 108 cm to 107 cm [down only 1 cm]
Waist / Hip : From 0.9 to 0.86
Body Fat : From 39.3 to 32 [down 7.3]
Thank you trainers for your advice and help.
Hooray! Lose to Win Team-mate. We can do it!
Heather Lee
West Coast Bravo 1
I missed today training… hee hee… kind of guity as lose to win became part of my usual activites every tuesday and saturday.
i am also one of the guity soul that only do exercise twice a week with our boot campers… doing together tend to have motivation in doing MORE.
Our NNI team had decided to meet up again for gym after work more often. Hopefully we are not too late to BRUSH up for the assessment on 26th Sep.
as for assignment 5; I personally feel the strained during the training liao even that i strongly beleive that my stamina had been greatly improved as compared to the first bootcamp when i nearly DIED-ed after first exercise.
Maybe should increase one more set of exercise in the bootcamp, but i suggest that having more and LONGER meaningful breaks (not the 10s one) do help some of us.
By the way, I need to thanks all the trainers for all hardship with us (although at times, i feel that I had been “tekan”). hee hee hee…. just joking lah…
from janis tye
east coast alpha 1
Raise the standard.
1) Started to run 10km once a week in preparation for 8th November Real Run 15km distance.
2) Go for a 5km run before going for “Lose to Win” workout at West Coast Park.
Commit a “sin” yesterday by putting in about 1kg due to a lot delicacies around me. Unable to resist the temptations and even took midnight supper.. Hopefully its redeem with a 10km run just now.
So what do I think of the increased intensity and standard?
OUTSTANDING! Trainer, pls keep it up and push us even further and a 12kg loss target set by your group is a must , must achieved by all of us.
Khairul
West Coast Bravo 3
Chartered Silicon Partners
Hi Bootcampers,
Ever since we introduced the Tabata Protocol into bootcamp, I’m sure each and everyone of you are working out at your maximum. But this maximum may sometimes mean a mandatory rest, of up to 3 days after it, to recover from the muscle soreness. So what can you actually do to reduce the muscle soreness and be able to keep exercising day after day after day?
Here is some muscular soreness reducing tips.
Muscular Soreness Reducing Tip No.1
STRETCH. That is the key word. When you stretch, you are actually introducing more oxygenated blood into your lactic acid filled muscle. This fresh supply of blood will aid in clearing up the lactic acid which hinder the proper contraction and relaxation of the muscle.
Muscular Soreness Reducing Tip No.2
LIGHT AEROBIC EXERCISE AFTER EACH WORKOUT. Light cardio exercises after workout at THR 50%-60% will help catalyze away most anaerobic waste produced during the workout. The light cardio exercise will also supply fresh blood supply to the muscle, bringing in more nutrients required for repairing the muscle.
Muscular Soreness Reducing Tip No.3
HOT/COLD WATER TREATMENT. Alternating hot and cold water treatment for 30 sec interval each again introduces more fresh blood to the body part; athletes use this method to reduce the muscle ache experienced. The hot and cold water treatment also serves to distress and sooth your muscle and nerves.
Muscular Soreness Reducing Tip No.4
PROPER AND SUFFICIENT REST. A good night sleep might be one of the most under-estimated methods to recover from muscular soreness. Most of the repairing of the muscle is only done at night during sleep when the muscle is switched off. Less sleep means less repairing done and prolonged muscle soreness.
Muscular Soreness Reducing Tip No.5
ALTERNATING BODY PART TRAINED. By alternating the body part trained each day, each body part will have time to repair and rest, removing it from the perpetual sore state. Your muscle needs time to recover too!
You can use either a combination or all of the above tips to reduce muscle soreness. Now that you have one less obstacle in your way, don’t let anything stop you from everyday’s exercise! Remember: I must!
Yingbin
Dy Trainer West Side
Lower rest heart rate is a good sign!
It means your heart requires lesser pumps per minute to supply the required amount of oxygen and nutrients to the rest of the body.
It also means your VO2 max has increased now that your body is able to supply more oxygen to each part of it.
It is quite a good thing.
Hi Grace,
Are you running at the right intensity and duration? Progressive overload is a very important theory in reaping gains and reaching our targets. If you are constantly challenging yourself, you will find that there are certainly gains.
Resistance training is the yang in the yin yang combination of exercising and losing weight. It cannot be missed out on if one were to want to reach their goals. Resistance training enables your body to burn calories 24 hours after the workout. Do more resistance training if you have been missing out on it.
Alternatively, you can join us at regular bootcamps as we incorporate both so as to maximize everyone’s workout.
Dear trainers and all bootcampers,
Wishing all of you selamat hari raya and have a long “resting and recuperating weekend”.
The intensity is getting higher now.. but i tell myself i must go on and finish it. Nearly pengsan doing the tabata… heartbeat was pumping so hard…But it is good to have motivations from trainer to “push” us to the limit. thanks trainers! so SAD i can’t wear my OLD JEANS> too loose liao.
James Khoo
Bravo 2
Singapore Discovery Centre
Hi Hi
I just taken my weight yesterday, now 56kg. Compare when I join this Boot camp my weight is 60.9kg.I lose 4.9kg only.
Remember on April my weight is 66 kg. Watching my diet, min half hour of workout daily without failed and on 8 June my weight is 63.4kg. I still have to work harder as I hope it will go down to 50kg… haha MY ideal Dream weight… I take my Breakfast like a Queen. Make sure I must have 1 veggie, 1 Fruit and a main dish.
Too many Hari Raya delicacies around me I MUST MUST resist all this temptations. Ahyio….my naughty collegue place it in front of my table. I tell myself is just only a + and -. If I eat it will be +kg if I resist it will be -kg….. “Jia yu” Say No…No…. No…to all these!!!
Just to Share with you all guys
What I did is when ever I go out Dinner with my family. I will try to gather whatever I want to eat on my plate. Make sure all in moderate 3 serving of my palm size (excuding my finger).
Yesterday I ate dinner with my family, we order chicken Rice, Chicken, and one bowl of Fish Ball Soup. We ask for more cucumber.
For myself I took white rice (1 serving), cucumber (1 serving), Chicken without skin (1 serving)
and 1 pc of fish ball on my plate. I only finish what is on my plate. I also can enjoy my dinner with my family. Remember to chew more eat slowly before your food go into your stomach.
Calling :::: Ash, Moshien, (From TTSH) Hayati, Raihanah, Kwok Fern, Nyo Nyo,(from IMH)
James Khoo (Fr Bravo 2 Singapore Discovery Centre – eating veggi ike a rabbit haha…)
viji (Fr CGH)
DON’T GIVE UP !!! I KNOW ALL OF US CAN WORK MORE HARDER !!
Don’t forget our goal is 12 kilo down at the end of this program.
Margarer Wong (IMH)
Bravo 3
Aiyah Bootcampers!!!
All these raise the standard and outstanding thing is just killing me..
whenever i think, ‘mati lah dis time’, amazingly i’m still alive after each killing exercise…
that day when we ran at Fort Canning was the worst…the moment my head hit the pillow that nite, i was immediatly into dreamland…
that’s what raise the standard and outstanding is all about…push push push beyond your limits…
thanks to all trainers and of course my prince charming Sharm..hehe, and all bootcampers; we did it and still doing it…
BOOTCAMPERS BOOTCAMPERS BOOTCAMPERS! Selamat Hari Raya!
Norazlin SC
So far the increased intensity has pushed me to my limits. To be honest, I have not done any excercise for a long long years.I have had much the aches everywhere has been “enjoyable” to a certain extend. Although its painful,but it means that what I have been doing is working.
Personally speaking,TFG for being able to push us right and not over board. I hope to keep the standards & intensity up! Hopefully by the end of the challenge my most important goal would be fufilled, lead a healthier and more active lifestyle.
Dear All Bootcampers
Dear All Bootcampers
2nd Fitness Assessment is just round the corner.. 2 days to go.. sweat! sweat! another round of walking. Come on.. We all can do it.. especially our fellow BRAVO 2 mates. I din knw I am being labelled a “rabbit” nw.. haha.. thanks to you margaret. Jia you! Don’t give up.. we are half way now and never look back to our old self. Imagine you will be a new person soon. Just need to control on the food you are eating and you shall be another “rabbit” like me.
. See you all there..
James Khoo
SDC
Bravo2
All bootcampers should be ready for our “Mid Year Exam” on tomorrow ah.
With all our hard work and sweat for the past six week, i believed our result definitely much much better than previously, so let’s work hard together as we are NOW HALF THE BATTLE WON……
Jia you to everyone especially to my team mate form the East Bravo 3.
(Jonathan, Lily, Jasmin, Ash, Moshien, Hayati, Raihanah, Margaret,Kwok Fern, Nyo Nyo, Roslina and
all others, sorry for can’t remember your name.)
East Side Bravo 3
Diana
Univac
Hello all bootcampers , East n West,
personally really glad that I joined this bootcamp challenge. Remember my first bootcamp session a short jog really left me breathless n almost green in the face. Now that all of us are midway thru.. I have seen increased level of fitness as well as a different body shape … My jeans are now slipping off n when before the belt was redundent.. it is now necessary for decency reasons
. Have lost abt 6 kg so far.
Intensity of the sessions had gradually prepare us for outstanding performance now I feel guilty if I don’t put in my bit of trg outside of e bootcamp sessions. Consistent n persistence are very impotant to meet our goals set out .
Let’s strive together for better health n fitness !!!
Cheers
westerner
alpha 2
Great Job, Bootcampers!
Despite the sudden downpour, everyone’s spirit was not dampened. I was happy running up and down the slope and stairs like a happy kid!! Energy was super-high although I was always out of breath!! Dun get me wrong but I was working very hard … hee … hee…
I have been brisk-walking and stair-climbing this entire week.
Cheers to our dedicated trainers who never fail to urge us on and do the extra mile …. and I just did it !!!! Did you ?
Patricia
AGC
Alpha 2 – East
Week 5
With the current exercising is not enough, therefore trying to increase more sessions of guided exercising by joining 8am bootcamp for a start. In this way, I will able to do the exercise proper and also increase the exercise hours.
I have to strive better in exercising each day, like making eating vegetables and fruits as part of my life. [From dislike to like to love to habit]
[Continued from comment -274]
Week 5
With the current exercising is not enough, therefore trying to increase more sessions of guided exercising by joining 8am bootcamp for a start. In this way, I will able to do the exercise proper and also increase the exercise hours.
I have to strive better in exercising each day, like making eating vegetables and fruits as part of my life. [From dislike to like to love to habit]
[Continued from comment -274]
Week 6
Reference to my post on 17/09/09, I went to see my ‘weight management’ doctor (routine bi-monthly visit), I was happy to see my improvement and on the other hand, was not so happy to be ‘so little improvement’ – only 2kg down from exercing.
My doctor asked me a question ‘Are you happy with your current lifestyle?’
In another word, she meant ‘Are you driving yourself crazy with reducing weight’ and ‘why are you not satisfy with your achievement after joining them 1.5 years ago’, ‘Shouldn’t you enjoying yourself rather keep thinking of reducing weight ?’
You can see why she asks me this question.
Weight: From 89.7 kg to 75.7kg [down 14 kg]
BMI: From 49.2 to 31.1 [down 18.1]
Waist: From 107cm to 92 cm [down 15 cm]
Hip: From 123 cm to 107 cm [down only 16 cm]
Body Fat: From 49.2 to 32 [down 17.2]
Again bi-monthly visit to company doctor (high blood pressure & high cholesterol) on 22/09/09, he also chased me out by not satisfied with my own achievement – his record also show I reduce weight.
Again my bi-monthly visit to dietician on 28/09/09, I again going to drive her to crazy with my ‘unsatified’ of my achievement even though I reported my diet weekly. Let see what she going to tell me. …. To be continued.
[Continued from comment -288]
Hi Heather, I cant help but write a short response to your posting. To be really honest the numbers you put up are really amazing~! I am really happy for you and all, but I think you need to add a tinge of positivity to your comments. To be really honest, it is not the results that matter most, its the overall improvement in your health that is. You have to be happy with what you have gotten so far, to be honest I would be if I can achieve and maintain the standards you have set. Please do know that I find you amazing in your determination to change a life long dislike to a love/habit. But on a psychological note, please cheer up alittle
Its not what you lose on the scale that matters, its the psychological and lifestyle change you gained that would be in the end the greatest thing that could happen to you! Cheers!!
Dear Raghu and the others who enquired about Resting Heart Rate,
I tried to answer the qn here: please take a look:
http://www.teamfitnessguru.com/losetowin6/#comment-345
Week 6
LTW Buddies,
Yes, We are getting nearer and surer towards our GOAL – win to be a healthier US
I am getting more and more excited to our bittet-sweet journey. Bitter, because I hv to abstain from my craving and sweet is because I am looking forward to the new ME. Personal exercise is daily stair climbing and usual Sunday stadium walks. Jia-you, buddies….. hee…. heee
Patricia Ng
AGC
Alfa 2 – East
wEEK 7
Great Job! I can visualize everyone of us is working very hard and smart towards our common GOAL!
Keep on going… never stop perspring and never stop dieting… hee…juz kidding must eat wisely.
I continue exercise in the morning and wearing sport gear to work and neighbours thot I dun need to work, juz exercise only …. hee….hee…. but they dun know I change into working attire once I reach office.
Need to catch up on my speech-making for my Toastmasters meeting now.
Need to balance with a lot of things – work and latest hobby – bootcamp exercises. Now I can run instead of juz plain walking.
Cheers:)
Patricia Ng
AGC
Alfa 2 – East
Hello one and all
Kudo to all our dedicated trainers for encouraging us to focus and press on.
Countdown to 10 days to D Day! Are you all excited, I am
Most important for us now is to be FOCUSED, EIGHT RIGHT AND HEALTHY!
Never Give UP and press on, guys
Patricia Ng
AGC
Alfa 2 – East