Lose To Win Week 7, 8 and 9 – Overdeliver, Move It and Strategize!
October 8, 2009 by sharm
Filed under General, Highlights, Project Y
John Hoe, you inspire us! 10kgs in 7 weeks!
Well guys and girls,
We’ve come to our last month of Fitness Bootcamp (at least for this project). The trainers have been working hard (we know that you have been working hard too) to change your Fitness lifestyle and we’re still working hard to get you to love exercise and physical activity. If you’ve been following the plan, your fitness lifestyle will continue beyond these three months and you can be assured of a healthy and fitter body for many years to come. However, if you stop exercising, there is a high chance that your weight will increase again and health / fitness will deteriorate.
Strategize
Use the knowledge and experience that you’ve attain from your workouts with your colleages and trainers and integrate exercise in your daily lives (take the stairs, park further so that you need to walk, go for morning jogs, find family and friends to workout with you, etc). This is the easiest way to ensure you get *some exercise* done.
The other alternative is to sign up for a workout or gym package. I’d suggest you look at the Health Promotion Board’s workplace health and fitness programmes. They have a lot of different types of workouts that you and your colleagues can take part in. You can request or recommend any programme that you think will benefit your company, in terms of preventive medicine. (But it’s up to them to decide if want to take it up 
)
Talking about Workplace Health Promotion (WHP) programmes, our team is nearly fully booked for January 2010 – if you’re interested to engage us to be your fitness provider, please get your WHP facilitator / HR manager to contact us asap by either emailing us at mail@teamfitnessguru.com or call me at 91090995.
Many of you have been asking the trainers if you could join us at our regular bootcamps beyond these three months. Well, you can. In fact, we’ve come up with some special packages that you might find affordable. This package is only valid til 17th of October only – you’ve got a few more days to decide.
As we’ve learned for the past three months, social support is important and powerful. We want to strengthen this further -so we’re also extending this offer to your family and friends. You may want to let them know about this. Note: This package is not open to public unless he/she have affliations with you.
Right Click and ‘Save As’ HERE to get the FORM
Anyway, Let’s have a quick recap of what we’ve been doing at bootcamp ya?
Overdeliver
This concept can be used in every aspect in our lives. In fitness, when you’re out there with your platoonmates – perform the best that you can for every repetition – looking at quality and safety of the movements that you’re doing. Go for full range of motion and breather right.
If you’re thinking of stopping just because you’re tired – think! You’ve gone through so much.. you’ve stepped up, you’re at outstanding level now – you must press on and work hard to the best of your ability at that point in time.
That being said, you have to monitor your heart rate – if it is too high, slow it down, pace yourselves and listen to your body. Overdeliver in terms of quality and perseverance, but do not overdo – this may cause injury.
Most of the time it is our mental state that’s telling us to stop and slow down -you have to analyse whether it’s justifiable for you to do it. Remember – when the going gets tough, the tough gets going!
You’ve gone through 9 weeks of bootcamp – You’re TOUGH!
Move it
Want to get fit and burn calories? You’ve got to move.
“Nothing happens until something moves”- Albert Einstein
You’ve gotta move to burn calories. You have to move faster to burn more calories. It’s as simple as that.
Especially when we’re lazy and don’t feel like working out – this is where your mind needs to work extra hard – Associate the ‘pain’ of not exercising (eg: getting fatter, putting on weight) and the ‘pleasure’ of exercising (eg: looking better and fitter, losing fat). Some of our clients say.. best not to think, JUST DO IT! So… MOVE MOVE MOVE!
A body at rest stays at rest unless a force acts upon it – Isaac Newton.
You’re that force. Be the force.
Your Assigment For This Week
1. Share your progress so far and tell us what are your plans/strategies for physical activity & exercise beyond these three months.
I’ll see you guys and gals soon. Take care and enjoy your workouts!
Sharm
TeamFitnessGuru.com_________________________________________
Join us to get fit and lose fat at our Popular TFX Fitness Bootcamps! (Yes! We’re the trainers who created the workouts for HPB’s Lose to Win Fitness Bootcamp 2009)
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
2. Add Sharm (TFG Master Trainer) to your Facebook
3. Follow Sharm (TFG Master Trainer) to your Twitter @efitnessguru
Share your progress so far and tell us what are your plans/strategies for physical activity & exercise beyond these three months
I decided to check out the site before heading over to Fort Canning for the Thurday session.
I have to say that its kinda a funny thing to wake up each morning and wonder where my tummy has gone…Definitely, I can say that I’m way fitter than I was in April 2008 (that was at my last fittest phrase) but to keep it up, these are the plans and strategies that I’m planning to keep:
i) Running back from office – this would put in about 9km of distance.
ii) Continue with eating in a sensible manner. In the sense that a lot of weight was put back on because of the “nevermind, just this once” mentality. I am going to start planning to incorporate more challenges in my schedule to aim for new fitness goals.
iii) Continue brisk walking and just moving around a lot. I’ve come to realised that being at work is not something that would spell doom i.e. Fat. It’s something that has to be taken in stride with the effort taken to do more things for exercise.
iv) After waking up early for 3 months on Sat morning, I guess that has become a habit, I think I’ll continue to have early morning jogs on Saturday.
That’s it for now!
Alpha 2, AGC (East Side)
Share your progress so far and tell us what are your plans/strategies for physical activity & exercise beyond these three months..
Set a goal for the period for 1st November 2009 to 1st January 2010 (2 months) – Go beyond outstanding
Visualise the fitness level and body that you want to have on 1st January 2010 
Woohoo!
Nice planning Yue-En!
Remember to add some bodyweight exercises after your jog ya Yue-En?
You’d need to have upper and lower body strength too.
Cover all bases:
Upper Body – Push and Pull exercises
Lower Body
Core – Abs and lower back activation
Many just focus on stamina (cardio, jogging) – do remember the other areas of Fitness :
Flexibility
Strength
Endurance
Balance
Agility
Power
Speed
Etc.
Have fun!
Am at hospital at delivery ward now – wife 3cm dilated and baby is gonna pop anytime soon!
Sorry West Side – cant join you guys today at West Coast Park – have fun with your workouts! You’ve got about 20 days til weigh in and next fitness assessment. Step up! 
Hi,
Before I start, congratulations Sharm! I envy your wife who’s going to have a personal trainer to get her back into her pre-pregnancy shape.Sigh! Some people are so lucky! OK. Back to assignment. Share my progress so far
a) My weight is down 4.6 kg.
b) I completed my 2 km fitness brisk walk in 1.5 min less time.
c) On the treadmill, I can do 30 mins. at speed 7 as compared to brisk walking at speed 5
Tell you my plans/strategies for physical activity and exercise beyond these 3 month.
a) My husband wants me to join him cycling every Sat afternoon
b) Will carry on sessions at SGH gym by combining morning tea and lunch breaks during weekdays.
c) Will look forward to participating in anything related to exercise in future programmes
Will miss all the people that I’ve made friends with these 3 mths – trainers and fellow bootcampers alike! Hope it rains on the last training session so that nobody can distinguish tears from rain! HUH!HUH!
Sukarmi Bte Katani
Alpha 3
Hi congratulation to our Master Trainer Sharm for your new born baby.
Tell you my plans/strategies for physical activity and exercise beyond these 3 month.
- I will carry on with my daily jogging (min 5km) through out.
- I have signed up for the Halloween Run on 31/10/09 (5km) Sat night and the Run for Hope for
cancer survivor (10km) on 22 Nov 2009.
- Last but not least, know my diet right all the times.
Diana
Univac
Bravo 3 – East Side
Hi Sharm
Congratulation!Another trainer is born.
Congratulations to our dear trainer Sharm!
Fyi, if you don’t come back asap, Mr. Raghu is going to take over your place!
Hahaha….. have your great time ahead.
Carol
Alfra 1 – West Coast
Motivation
The fear in me to exercise and been laughed in the past.
But what happened now? With the friends here we have made at ‘Lose to Win’, we conquered our fear and even become very enthuisatic to do our exercise at each boot camp session.
THE POWER OF MOTIVATION.
It give us confidence and together we get rid not only our ‘FAT’ but our fear. Now we are working towards our healthy lifestyle and eventually ‘sexy’ or ‘macho’ body.
MOTIVATION IS POWERFUL with friends sharing the same things and problems.
[Platoon mates – we have 3 weeks more to battle together]
Hey Sharm!
Congrats on your baby! Training at West Side was cancelled anyway because of the rain, but in any case, not forgetting the rest of the exercise, although I have to say that lifting weights is not fun and not easy…but will continue to do my upper body and core. (Lower body a bit too much with all the running! =p)
Week 8 (last week) – Overdeliver
1) I have been setting target to drive myself further in term of exercise. Take for example – slow walk to brisk walk to slow jog to run whenever possible. [Practice at morning to work/evening back home]
2) Been practicing 2/1 set rule – eg. run two minutes then slow down 1 minutes then repetition. – to build my stamina gradually.
3) Now is working on the breathing method which I did badly. Still not doing well.
Even though I have abdominal pain, flu and cough – I do attend the boot camps and do the same but slow down whenever I feel discomfort and continue when I better. I know that during these sessions I will able to get assistance in correcting my exercise errors/posture.
Reason I brought a heart rate watch is to monitor my heart rate by not to overdo and collapse (to reduce the risks I exert too much on myself) and on the other hand, is to drive myself further if possible at the safety rate/pace.
Week 9 [This week] – Move on
Whereas for moving on – I have make a plan for the short term goals (next three months), Mid term plan (Mid of 2010) and long term plan (1-2 year time).
With that, I will able to work towards the goals set without losing your way in the mid. Adjust the plan during each term and strive towards the goals.
My target for exercising is very simple – FITT [Frequency, Intensity, type of exercise and Timing (period). Increase the frequency [1-2-3 time a week], Increase the Intensity [slow to fast], type of exercises [Aerobics, fitness, gym] and timing [increase the duration of exercise]
And exercise at every opportunity, e.g. stretching break during office hours, exercise during morning to work & before work, exercise during lunchtime, exercise going home/brisk walk during grocery shopping…..
I realize that if I make it a habit, then gradually you burn calories without realizing. This is not enough I have to make plans after the Boot camp.
Week 10 [Next week] – Strategise
As mentioned the FITT [Frequency/ Intensity/ Type of exercise and time/period] and making exercising a habit first before loving it.
Before I can do that, I have to find out what type of exercises available, how to do it correctly and find those fun-doing exercise types. Therefore, I have checked out the exercising around my areas including HPB, community club, company, clubs, library…….
This will be my learning stage now [October] and found out which exercise will be fun then I will able to continue to do without finding it a chore. [I hate exercise initially and to willing to exercise is a great step for me]
I plan to recap all I learned so far and make it a practice on them [including those going to learn in October]
Congratulation to our dear trainer Sharm for the new addition to your ever growing empire :>
Plan and stategies for the next 3 months.
What: To continue to hit my ideal weight of 68kg before end of the year and maintain it through out my life. Not very far off from it as I am now at 74-75 kg at the moment. Also to practise for a 15km run in a month time and subsequently full 42km run by Q3 of next year.
How: 4-5 days of exercise per week and maintaining 19% food less food intake. Exercise to include soccer , badminton and running. Also would like to join teamfitnessguru team for the kettle workout once there is an available class.
Cheers,
Khairul
Chartered Silicon Partners
West Coast Park / Team Bravo 3
Hi Sharm
Congrats on the new addition to the family. Errr…. Boy or Girl huh ?
Dear Trainers / Bootcampers
1. Share your progress so far and tell us what are your plans/strategies for physical activity & exercise beyond these three months.
Progress – I’m quite happy with my body progress so far and LOTS MORE to go. The curves start to show where it used to be. Sssiiigghhhh ….. it was so long time ago I wore this tight nyonya kebaya.
Just got to know some technique to eliminate stitches – thanks Azmi.
Plans/Strategies – I plan to continue to do my 7 day, at least 1hr exercise regime (plan to increase timings) and to continue to train under the hawk-eyed trainers. Am trying to work it out. I realized now that without exercising, I start to miss something.
Anna Ahmad
Bravo 1 – East/West
A QUESTION FOR ALL OF US: If you keep doing exactly what you’re doing now, will you ever get what you want?
Remember when we first joined ‘Lose to win’ – We did not fool ourselves by saying ‘but it’s going to have to wait’ ‘someday’ or ‘Yes, some day I’ll make it happen’ – WE TAKE ACTION & DO IT NOW!
Now how we felt after 7 weeks ?–there was no stopping us – because we drove ourselves towards our goals [ what we want]. Not someday but today! Now!
WE WANT HEALTHY LIFESTYLE and we are working towards it and determine to continue to exercise and eat healthy and will continuing to do so.
Ganbatte!! Platoon Mates!
We did the RIGHT THINGS!.
A Motivation Secret from the Insane
What drives a normally sane person to run 567 miles in 16 weeks?
Get motivated is nearly impossible if we not organized. – or with no time to plan and organize your life or get what do you want.?
This is what happen, Team Fitness Trainers had trained us a little more [to us is a lot more] each time they see us – they have help is to organize and plan our exercise and hopefully we can continue after the boot camp ended. And we have make time to do the exercise as done.
We did not think we can achieve so much. Aren’t we surprised after the fitness result out? Did you not find that we are normal sane people who run ‘567 miles’ in 7 weeks. It is not the distance we actual run? It is the accumulate effort we achieved during the boot camp.
I would never did it without the people around me giving motivation and helping me out. Some intentionally help me (doctors / dietician/family members/close friends/ Trainers) and some helps me without realsiing it (colleagues/medical staff/platoon mates). I was lucky to have a lot of ‘motivated peoples’ around me, and make my lonely trip to achieve healthy lifestyle seems achievable and motivated in the past 1.75 years.
I hope all the platoon mates like me have ‘motivated’ people around you to help you to achieve your goals and determine to continue a better healthy lifestyle, even beyond 30 October 2009.
Hi morning to all the boot campers and trainers.
It almost come to the end of our 3 months training, although i didn’t lost much, but i will still continue with my daily work out, climb stair and jogging through out after 31 Oct 2009.
I do know that food intake play a very important role as well, i have always remind myself on diet right and i also practice in put and out put balance in order to enjoy some nice and delicious food occasionally.
Cheers…….Lily
Univac
East side Bravo 3
Hi everyone,
Is there anyone living in north-east area (i.e. sengkang, punggol, hougang) whom is interested in joining the bootcamp training after October? Because I had spoken to Zhywee yesterday and she had mentioned that if we can gather 10 or more folks in north-east area, they will be able to set up a bootcamp training at our area for us. Do let me know if you interested as we need to sign up before 17th Oct for the promo. thanks a million
cheers,
angela
Bravo3-east
1. Share your progress so far and tell us what are your plans/strategies for physical activity & exercise beyond these three months.
First of all, CONGRATULATIONS! Sharm on your newborn baby girl…AnnaSofea her name, I heard?..
But don’t stop at two..I believe the more the happier..haha..
My progress so far, let me see..
Exercising is like eating and sleeping for me now..
As long as I’m alive, exercising will be my life-long activity..just like eating and sleeping..
Frankly, I’m a happier gal now coz I feel healthy and I smile a lot lot more now..
Going to find a life partner who feels the same way as I do and even more..hehehe..
I’m going to sign up to continue with bootcamp coz I’m convinced it works for me; already I’m pulling my family and friends to join me coz they see the positive effects what bootcamp is doing to me..
Always, big thank you to all the trainers and fellow bootcampers…
And as always, Sharm, you’re my biggest inspiration…
Norazlin, ECP
Share your progress so far and tell us what are your plans/strategies for physical activity & exercise beyond these three months
October to December 2009
Monday : Kickboxing Aerobic
Tuesday: Fun Aerobic
Wednesday: Various Aerobic [kickboxing, body sculpt, aerobic, salsacise, fusion Dance & 80’s dancing ]
Thursday : Bootcamp [Nov-Dec: Jogging/run]
Friday: Jogging
Satursday: Bootcamp [Nov: nil]
Sunday: Brisk Walk
2010
Monday: Cardio
Tuesday: Weight [Gym]
Wednesday: Cardio
Thursday: Weight [Gym]
Friday: Cardio or Jogging
Satursday: Working / Having fun with Nephew & Niece
Sunday: Brisk walk club / bootcamp?
Sharm, Thank you for the advice regarding the types of fitness: Cardio, Strength, Flexibility, Endurance, Balance, Agility, power, speed and circuit, and to cover all parts of body in term of Upper & Lower body and core (Abs & Lower back). Will take your advice and incorporate into my exercise programmes.
Continue from :http://www.teamfitnessguru.com/losetowin789/#comment-375
Thank u so much Azlin..thats the way it should be..its a lifestyle like eating n sleeping..which u cant do without:p
And the best of all u hv love ones to support ur decision. Good on u:)
Keep it up..
Thank u for believing in us to guide u in a healthy lifestyle.
You All Are Our Inspiration
Lisa
Trainer @ ECP/Esplanade/Toa Payoh/Fort Canning n sometimes Tanjong Rambutan ;p
Thank you very much Sukarmi, Diana, Carol, Yue-En, Khairul, Anna, Azlin .. for the well wishes..
Praise be to God, both mother and baby daughter are well..
Photos of Ana Sofia here -
http://www.facebook.com/home.php#/album.php?aid=115538&id=611349876
And good to see that you’re all planning to continue the fitness lifestyle that we’ve embarked
on.. the destination is the journey itself – have fun while exercising and you’ll get great
programmes for yourself
Heather – thanks for sharing and helping us to ensure that the motivation candle is burning here within our Lose to Win blog!
It was very disappointing that we have to go home without workout on last Saturday (10/10/09), it was very fast we have been together for 10 weeks [counting this week]
Week 1 : Learning Mode [Fitness goals]
Week 2 : Integrity & Urgency [Strength & Weakness -> Solutions]
Week 3 ; Take Massive Action (Why towards goals/oboscles)
Week 4 : Raise the standards [Step up]
Week 5 : Outstanding [Can Do]
Week 6 : Model & Duplicate
Week 7 : Assessment
Week 8: Over deliver
Week 9: Move [Engergize]
Week 10: Strategize
Guess what will be our homework for Week 11 and Week 12. I think
Week 11: Keep it up!
Week 12:Good Bye & Good Luck. [Determination]
Yes, we only left two weeks without counting this week, then will be good bye to all of us after the last assessment on 30/10/09. I am going to miss workout together with you all. I will always remember the ‘fun’ time we have together. Please keep in contact Platoon mates.
Hi Sharm,
Ana Sofia is a beauty!!~ and i love her name~ best wishes to all of you
cheers,
angela-bravo3east
Hi Sharm,
Congratulations! You are entering into another phase of your life.
Do treasure each and every moments of your baby. It is tiring but before you know it, 10 years will just pass by.
Thanks Team Fitness trainers – you all for the fun so far. I believe all of us will miss you guys and the training.
We all had a wonderful time and you are right…..we must not stop here. We are half way and if we do not continue, our weight will be back. Let’s all of us press on and go till the end 31 Oct 2009.
I hope I can reach my target at end 31 Oct 09 (at least another 3 kg) and hope to keep FIT for life.
Currently, I try to jog before work (at least 10mins), climb up staircase (9 storeys) every morning to work and run during lunch time.
Will try to work harder, will add in doing sit-up every night.
I wish everyone All the Very Best, Let’s give our best shot. I believe all of us gain from the programme.
It is such a wonderful experience in my life and I plan to tape down the Ch5 and Ch8 programme for sweet memories.
I am sure others shared the same sentiments.
Thank you.
With best regards,
Chang Sy Fei, Alpha 2 (East)
Had some requests from you guys about having our Fitness Bootcamp Special Package online… here it is:
http://www.gurufitness.com/files/ltwpackage11.pdf
Hi sharm,
had tried clicking on the link but it says “Sorry, the page (or document) you have requested is not available.”
thanks & regards,
angela
Thanks for the feedback Angela. I changed the location of the file. Please try again
Hi Sharm
i actually feel that the 10Kg loss was not enough.
What i am planning after the Bootcamp will be:
Monday,Wednesday and Friday go for Half hour of brisk walk round the estate or 6 round in the stadium.
Saturday and Sunday will be walking in parks.
Will pack in some slow jog whenever body can be pushed.
Overall will be to workout at least 5 times a week.
Regards
John
Hi All,
Well, right now I’m extremely addicted to exercise. Even on the days, dat I do not do anything, my mind is always on workouts. Hopefully dat helps though. (Haha…no scientific evidence so far).
I felt I really achieved something, when I visited my family doctor due to diarhoea and he noticed me since I stepped into the consultation room. He claimed ” Wow ! Good gerl…U lost weight !” In fact, before this he was always nagging at me to take care of my weight, for fear I might get a package of illnesses due to heritage history.
Definitely, I will continue with bootcamp since the craving for exercise is too overwhelming : )
Nur Insyirah
Singapore Customs
Bravo 2, East side
Week 10: Energise
Like Nur Insyirah, I also become addicted to exercise with some platoon mates. We went for Aerobics and exercises almost every day.
Bad news, now I having knee pains and have to slow down a lot in order to let my knee pains to heal. But we only left three more sessions [less than 2 weeks] before the next assessment. What to do??
Doing stretching and go to massage sessions – much better but still pains, hope that my last assessment will not affect my team performance.
Lastly, Raghu – thanks for spending part of your Deepavali with us (exercising) and the ‘goodies’ you brought for us.
This was my second visit to this website because I was so busy with work that I have no time to read anything. Well, for my first month, I did not feel any different except muscle pain, then in the second month, I could see that my weighing scale is pointing at a figure that I have not seen for a long time.
I no longer need to `breath in’ to zip up my pants, isn’t that fantastic, I believe if I have cut down my food portion or frequency of buffet, I would have achieved a better set of results. Looking at all the exercise Heather planned, I really envy her determination to keep fit. I do hope I can have more time for exercise and drive my good friend `lazy’ away from me, `he’ has been with me for too long
Last be not least, my dear bootcampers, do keep up all the good work and continue to exercise but do it in moderation.
Bravo 1 (WCP)
Hey all,
Trainers oei~ haha..
First of all congrats Sharm, I hope your new-born isn’t giving you too many sleepless night.
Alright regarding the plans I have been doing, to be honest, it has been rather impromptu with my exercises as I have flunctuating working hours. The only time I have for myself isn’t much, I guess what I could do more often is to wake up @ 530am and do my jogs.
I have been enjoying the boot-camp training intensity that I do it on my own, even though its kinda embarassing to be honest. Using my HRM, I would target that I burn 1000calories by the end of a 10min warm up jog, 50min work out, and 10 – 15min of stretching. This has helped me alot in terms of motivation as I get a gauge as to how hard I am pushing myself during the workout. My target @ the end of the exercise is to achieve a mean Heart Rate of 150 – 160 as I have read it is the most “efficient” burn zone.
Diet wise I have been doing much better now, I had a great lapse for the past 2 weeks as I was moving and all the house warming parties were a big big temptations. Luckily I had damage control, as I was in charge of fruit platter, I made better choices
Now, my normal meal would include a heavier breakfast, 20% less lunch, 30% less dinner (I try to target between 7 – 8pm due to working hrs)
My plan for the future would be, continue my Bootcamp training till I continue my studies in Oz. To burn 5500 calories a week. To maintain the eating habits I developed. To reach a healthy BMI before I rejoin the work force in 2011
Cheers!
Hi Heather,
My heart sank when I read about your knee pain above, I know EXACTLY how you feel…I remembered that from 2007-2008 June when I did very frequent exercise, I never bothered with warm up and did long distances on the treadmill (always more than 7km) almost everyday that resulted in my first massive weight loss. But I did remember the day when I came back to Singapore and felt a “pop” in my left knee when stretching. After that, my left knee would be in much pain (till I couldn’t even walk), went to see the sports doctor in CGH and he said to simply stretch more and do more warm up before exercising. I had to stop running for 1.5 months before i could go middle distances (5km) without much pain.
It also helps to wear a knee guard, whether you do have knee pain or not as it would give the knee more support. Of course since then, I had pain in my right knee, in my left and right ankle although amazingly (which I’m thankful for) with the increase in exercise during the LTW challenge, my ankles and knees have not been giving me problems, just my hamstrings and my feet. But they do heal pretty quick.
Sport injuries are no fun at all and it stop you from doing what you love, losing weight for whatever goal you’re looking for. Do take care and, take the necessary percautions before exercising, don’t ignore the signs your body are telling you. =)
Time pass by so fast!!!!!ARRRgghhhhhh
heheh. We have less than 2 weeks to be together.Sobs sobs.
Hope we can meet each other again for the post lose to win bootcamp.Not next year LOSE TO WIN k!if yes,must make sure its a lower BMI then now.heheh.
Strategize your workout after this.
How you want to keep this up?
Ask yourself, are you gonna let go or keep up? Do you want to continue moving forward or back?
Yo-yo?
Remember,its very important to plan!Exercise and your meals.
Cause,
if you dont plan,you plan to fail.
If you posted your goals for the first week of this blog, do read them up again and are you close yet?If not,press on.Dont give up.
If you’re going to talk the talk, you’ve got to walk the walk.
I miss you already!See you guys soon.
Much Love,
Zhywee
Chief Trainer (East Side)
Dear Sharm
Heartiest congratulations to our Master Trainer, Sharm on the arrival of his baby girl! Wat a proud he is:)
Kudo to all yr dedicated trainers for their patience and encouragement to all of us.
Wow!!! I must work very hard and smart for the last 9 days and to earn my well-deserved celebration party … hee… hee…. Dun envy me, I normally hv an end in mind when I commence a project.
Stair climbing and gym power walk, fitness@work exercises, stadium walk are all lined up. It is not easy for a person who seldom exercise and food lover to do all these. But with much perseverance and determination, I could do it and so could you
In fact, today I juz browse thru my photo album and was amazed that I am as slim as I was 15 years ago !
Dear fellow bootcampers, Eat, work and dream of 31 Oct 09…. hee… hee….
Patricia Ng
AGC
Alpha 2 – East
Heh, yes Pat, me and Sy Fei are looking forward to our celebration party indeed too! I think it is important for us to remember to reward ourselves (yes, food is a reward too, just not like a 1 month long food celebration of course! heh =P)at the end of each phrase. In which, someone once said that the best thing about being human is that we have the capacity to change and transform, and that if we are not changing and transforming, then it would be rather sad as we are not growing =(
So what’s after Lose to Win? The next challenge? One thing I learnt is that missions are never over, it’s just one fun challenge after another, so now you’re fitter and lighter and you look better in your work out gear, how about a high tempo dance class? Or muay thai? Or tai chi? Anything to keep that heart going and that challenge going! =)
Just finished watching the first episode of Lose to Win on Channel 5, nice to see that Gurmit is not hosting it alone, also nice to finally put a face to some of the posters in this forum, like Anna Ahmad! Hi Anna!! I am looking forward to the Chinese version on Friday and the rest of the episodes too!
In the mean time, take care and press on!!! 9 days only!!
I told myself this morning die die must go back on the dot today, so that i can sit back,relax and watch the first episoed of Lose to Win in English version with my family members after finishing my daily workout (jogging, stretching and climb stairs), yes i made it.
Wa the feeling is different while compare watching others program coz that’s remind me of Emotional & Physical hunger haha…..
Looking forward for the chinese version on this coming Fri on channel 8.
Good nite to everyone and have a sweet dream……zzzzzzzzzzzzzzzz
Hey Zhywee me too, definitely will to miss every trainer and all team mate from Bravo 3.
Diana
Univac
East Side
HiBoot Campers,
How time flies, we are reaching to finale…so sad till can’t pen any word! Anyway it not end of the world as malay saying “if you start, you will meet the end”..and the end will never stop us from continue our workout.
Frankly speaking,I have a wonderful journey with you people.I’ve so much fun and pains during this period. It like mind blowing and never in my dreams that I’ll joined this mass exercise.My stamina level is building up and I feels more fitter, healthier, lighter and energetic(although did not lose so much).Just to share this, have read an article on HealthASIAONE dated Friday 09, 2009,study shows that “EXCERCISE BOOSTS WELL BEING AFTER BREAST CANCER” and having breast cancer is tough emotionally, but REGULAR EXERCISE can help build your spirit up.I can’t deny this study, cos I’ve gone thru this phased.I really felt newborn in me especially after attended this trainning.Irregardless of any illness exercise is very important in our daily life. Although is being too late I started the exercise, but is better late than never. Meanwhile waiting for my company to engage the Teamguru Fitness trainer, I will continue my workout with my fellows collegues and back to Yoga class on every Tuesday.Looking ahead year 2010, will anticipate more activity toward healthy lifestyle!
Before leaving, once again million thanks to all trainers for your valueable guidiance.You trainers have work very hard and have put so much effort and patience on us. You are such a wonderful trainers, you are our inspirations, role models and our idols..
see you again yar…don noe when?? feels sad n miss all of you..
Boot Campers our dreamz has come true, now we are in better shape!
Looking forward to a healthy lifesyle!
woohoo…whoosh..
Zaleha
CEI CONTRACT MANUFACTURING
Alpha#1(East side)