Due to an urgent surgery need to be done, I do not have a choice but quit from Alha 3 wef this week. May I take this opportunity to thank our all our lovely trainers, boot campers, especially Morgan from F&N sharing his success and the wonderful representatives from National Cancer

Please give my colleague, Khai from is, your best support to ensure she completes with you folks.

Cheers! Good health, hope to see you on 6 Nov if I recover well.

Will continue to put exercise a priority and key to success.

With best regards,
Chang Sy Fei
Alpha 2, East
AGC

2) What is your timing now?
i think it abt 19-20mins..

3) How many kilos have you lost?
about 4kg…not bad huh for someone like me who plateau easily..

4) Input other forms of measurements and numbers (waist, hip, dress/shirt/pant size, cholesterol / sugar levels, etc) that have improved/deproved
when i did my basic medical checkup recently, i was quite surprised that my cholestrol level, which had always been borderline since i was in my 20s, dropped to normal level..
my overall looks have also improved, i know this not only by how i feel but also by comments made by friends and relatives; my aunt asked what’s the secret of my renewed beauty…haha..i just laughed…hahaha

5) How have exercise changed your life now? (Exercising on your own now/ enjoy working out/ stress levels, etc)
exercise is now a habit for me, just like eating and sleeping..
on my laziest week x3, on my ‘very on’ week it’s almost everyday till my body hurts so much from exercising and not enuf rest, only then i will stop for 2-3days to recover..

6) How is your mental strength now? (eg: Determination/Perserverance/Motivation/Discipline)
my mental strength is not really a problem only that if i put off too long to exercise, i will procrastinate…dangerous dangerous..

7) Any other input / problems?
2 problem areas:
1: my knees hurt from exercising so much, but they recover after a few days, right now i’m seeking doctor’s advice..
2; i plateau easily, i think; my plateau is faster than my stamina buildup; is there such a thing and what can i do about it? i dont give up though..

a big thankyou to all the super and patient and encouraging and serious but funny trainers;
a big thankyou to all BOOTCAMPERS OI!
without all of you, all of us would still be the same as 2mths ago..

and of course special special big thankyou to my biggest inspiration at lose to win: Sharm…oi oi oi!

regards, norazlin ECP

My Dear Bootcampers,
Congratulation on your achievements! I can never get tired saying this to all of you that how proud am I like a proud mummy. As you can see from all the posts, that different people has different kind of results. Its all depends on each individual body. Also, all of you work at your own intensity. So if you guys have been working at low intensity but stil hv some small results, imagine if you bring it up slightly higher..better results right?
So keep it up n keep on moving!!! Love to see all of your faces each time.
Lets run to Fort Green next session!! Hope we can do the touch the stupid wall again ;p
Lets see..like to give you all new surprises tho..

In the mean time- Work hard, Work Smart. Train,don’t Strain!!

See ya
Lisa J
Trainer-East,TPY,Esp,Fort Canning..n some say in Batam..lol!!! ;p

As mentioned by trainers, not too concern or worry about the kg and fat that you have lost (compare to others), the most important things is to maintain and continue the healthy life style through out…….even we end the Boot Camp in Oct ‘09.

Lily
Univac
East Side Bravo 3

2) What is your timing now?
15mins thereabouts

3) How many kilos have you lost?
Sadly, 6kgs =/

4) Input other forms of measurements and numbers (waist, hip, dress/shirt/pant size, cholesterol / sugar levels, etc) that have improved/deproved
My shirts are more comfortable now.
I used to put on my belt and only manage the 3rd hole, now I can go to the last hole(6th).
The other inputs are not known.

5) How have exercise changed your life now? (Exercising on your own now/ enjoy working out/ stress levels, etc)
I guess the greatest thing I have achieved since the challenge is that I can do more daily activities with much more ease. The exercise part has been really tough over the past 2 weeks, as I have been moving house and the fact that I am participating design competitions, I have had to overtime alot, hence, guilty in the supper department.

6) How is your mental strength now? (eg: Determination/Perserverance/Motivation/Discipline)
The recent lack of determination to control my diet and clock in more workout hours has been really disappointing. I am trying to kick start the workout regime again. Hopefully that would improve my mental state.

7) Any other input / problems?
As mention above, I have had a dramatic reduction in the amount of workout time and lack of discipline in my eating habit of late. First, the fact I am moving house meant that I missed a few Boot Camps. Second, being selected to be part of my company’s design competition team, I have had to work late hours till like 4am, I had suppers and all. Feeling really lousy when I look back at it. Worse part of it, all the moving of heavy stuff has given me a strained back and probably an inflamed knee. Argh!! I need to somehow JUMP START again! Hopefully by putting down my thought in words would help me straighten out my mind and focus back in the game!

1) What was your 2.0km fitness test timing at the start of the Fitness Bootcamp session
I took 22 mins to complete the walk.

2) What is your timing now?
Think it was about 19 mins ..woohoo !!Must work hard to shave off more mins..

3) How many kilos have you lost?
So far, I’ve managed to lose 5.6kg and my fat loss of 5.6% and I was totally over the moon when I saw the results. Was grinning myself silly throughout the walk …hahaha..maybe that contributed to the reduced timing.. = )

4) Input other forms of measurements and numbers (waist, hip, dress/shirt/pant size, cholesterol / sugar levels, etc) that have improved/deproved
Did not do any measurement but I have quite a number of compliments from friends, colleagues and family about the new (aka more toned) me though still as roly poly …hahaha..

5) How have exercise changed your life now? (Exercising on your own now/ enjoy working out/ stress levels, etc)
The bootcamp sessions has definitely rekindled my love for exercise. I used to be quite a bit of a gym rat and was that crazy to attend 3 fitness classes weekly. But laziness set in and that’s how I gained abt 15 kg.
So now, with the renewed passion, I have started to head back to my body combat and dance classes and tries to swim or jogs at least twice a week.Am loving all that endorphins !

6) How is your mental strength now? (eg: Determination/Perserverance/Motivation/Discipline)
I would say that it is growing from strength to strength every day. With each exercise regime, I am pushing myself harder. Case in point, I could never finsh 2km without stopping and walking but on Mon, I told myself I CAN and I did complete it in a continous jog. And last week, during my swim, I pushed myself to hit my target of 13 laps within an hour which got me gasping for breath but it sure feels good!
Am setting more targets for myself and looking forward to achieving them.Victory is sweet .. = )

7) Any other input / problems?
Nope … can’t wait for Bootcamp sessions !

Wendy Law
West Coast Bravo 3
ST Kinetics

My fitness results as:

1) 2km fitness test timing from 21 min to 16 min (5 min faster)
2) I have lost 5.2kg from 62.2kg to 57kg
3) BMI from risk level 26.6 down to 24.3, fat drop about 3%
4) My dress/shirt/pant size from XL going down to M size
5) I am actively participating Aerobic and Fun Fit exercises during lunch time in my company. Every Sunday 6:30am I make my routine visit to the summit of Bukit Timah Hill to perspire as much I can.

Good news – my colleagues commented the obvious of my weight lost and healthier appearance.

The trainers have put in their best efforts and I find that I have benefited from this program.

Thank you Team Fitness Guru, HPB, NatSteel OHU Melissa and my boss Mr. Chuah.

About 3-5 minutes of improvement in the Fitness Timing is very good. That is about 1-3 laps around the stadium faster than your previous?

If you’re allowed to run, I’m pretty sure your timing will be better

Anyway, with regards to Heart Rate – if really depends on the situation. If you put in more effort in the exercise, your heart rate would have been higher, but when you’re resting, your resting heart rate would be lower.

Lower resting heart rate

Now, to measure if your cadiac ability is working better, you have to compare your RESTING HEART RATE, which you’d need to take the first thing in the morning just after you wake up from sleep.

Your resting heart rate (RHR) is usually lower as you get fitter as your heart becomes stronger and able to pump more blood into the body. Ie: Now your heart does not to does not need to pump blood fast to deliver oxygen to your body.

RHR is lower as there is more left ventricular filling time and greater volume available for each heartbeat beat.

Increased ability of your heart to work harder

That being said, your heart is also now able to pump faster, harder and longer if you’re fitter when you’re exercising. Remember – the heart is a muscle, and as you train it to work harder, it’ll become stronger.

Why is this so?

1) Left ventricular hypertrophy – more blood pumped out with each beat as the increase in left ventricular volume due to increased diastolic volume (EDV)
2) Higher elasticity of cardiac muscle fibers, which means more blood volume in the heart’s chambers
3) Heart myocardial contractility (increase in myocardial calcium in myosin ATPase activity) – simply means Greater contractility of cardiac muscles and stronger injection of blood into and out of the chambers.

Diagram of heart – http://www.queensheart.org/images/heart_diagram1.gif

Well done !!

Sharm

My fitness results from HPB:
1) 2.0km walk test from 25 minutes to 20 minutes (5 minutes faster)
2) From Ftiness assessment is from 76.5 to 75.5kg (1 kg down)
3) BMI from 31.08 to 31.43 [0.35 – due to height differences]
4) Body fat from 43.4 to 39.3% (4.1 down)
5) Heart rate from 123 to 155 [32 beats higher]
6) Fitness index from 39.08 to 67.43
We have to reserve their given result because HPB used different height and weight scales for both assessment test (In additional, my height from 1.57m to 1.55m)

Reference to http://www.teamfitnessguru.com/losetowin5/#comment-288
I have posted my result from Weight Management Clinic from Alexandra Hospital, it shows that I lose 2 kg and have reduce the waist line from 97cm to 92 cm (5cam down) and hip about 1 cm. I believe this scale because they used the same weight machines.

Exercise changed my life, I seems like having more energy and willing to do exercise on my own as such joined Aerobics classes and go for longer walk, etc.

I am determine to achieve my ideal weight and BMI as mentioned in http://www.teamfitnessguru.com/losetowin5/#comment-316 but not immediately as I only achieved half the way and now striving towards my goals gradually – with happiness and at my own pace.