Lose To Win 2 – Community Challenge GX Week 1 and 2
This Blog Post is for Community Challenge GX WEEK 1 and 2
Dear friends,
For Community Challenge Participants - Message from Chief Trainer Zhywee
To all GXers,
Welcome to Lose To Win 2010 Community Challenge.
Congratulations on being our very first pioneer batch. 
Theme – Learning Mode.
Gradually built your intensity, pace yourself and yes, Coordination! It is all about You and Your Team finding the Superhero within yourself to reach a full potential. Its all about creating as many movements that you can’t even imagine! With variety of movements applied to your body, it will challenge your fitness to a different level.
Dont underestimate the importance of the conditioning movements in this class.
Moves to get you Inspired, Lifted and UP! We will Take u to a place to get fit or even fitter. We do have a bootcamp training type of feel in the workouts along the way so everybody can workout at their own fitness level. So everybody can achieve what you’re after. Big Cardiovascular movements and Big sound tracks kicking you to a great heart pumping fitness. Get Funky and find ur funky flavor. Have fun and groove to the music.
Not too sure about the movements? Hey just jog on the spot and move to the same directions with your team even if your doing a totally entire different movement. Be silly and laugh about it. Without realizing, you are burning a great number of calories! Who says exercise is suppose to be ONLY running!
Conditioning move of the week, Squats and Lunges! It really do help u in your day in and out for daily life, to stay strong and powerful for your lower body, be it getting up from a chair or even sprinting off to catch your bus! Choose your options wisely from our Coaches. Never compromise on form. Do it slow if you need to. Its better to see you doing 10 great form of squats than 40 bad squats. Most importantly, stay safe.
To all my athletes reading this out there at any levels (Yes you. Dont look behind!), Enjoy and groove to the workouts this week
Its Fun. It’s Fresh. It will help you to feel fantastic! Get your engines started for Lose to Win 2010!
Safety Rules to Follow
- If you are not feeling well or have flu like symptoms, you are not to allowed to join in the exercise sessions
- You are to free to choose if you want to workout or stop working out with TFG’s Fitness coaches at any time
- You are free to choose which (1) exercises or (2) intensities you want to do. Should you feel it is too hard or unable to do so, you can choose to not to do the exercise.
- If you need to see a medic, please inform your fitness coach and your buddy first.
Learning Mode
The first 2 weeks are strictly on ‘learning mode’. Do not work too hard and force yourself. The goals for this week are to get to know each other and learn the basic exercises. Its all about creating lots of movements to your body. Loosen up and groove to the music!
Much Love,
Coach Zhywee
WEEK ONE
Your Offline ‘Homework’
As mentioned during our first lesson for the week – you have to know this very basic principle and equation to losing fat and weight
Weight loss = Caloric Intake < Caloric Expenditure
What do you have to do now?
- Increase your caloric expenditure – Aim for 150 minutes of exercise per week. Climb 5 Storey of stairs by end of week.
- Lower your caloric intake – Eat, but eat lesser. Do not eat to the point that you’re full. Lower your food intake this and next week by 10%. Or you can even request for a lesser portion when ordering your meals.
Your Online ‘Homework’
For any kind of intervention that is related to fitness, there are always the physical and mental angles that we should work on.
For this week, I need you to fill up the bottom portion of this blog post (Speak Your Mind Tell us what you’re thinking)
Write down the reasons why you want to achieve your goal, even if it’s simply wanting to look good in time for the festive season or even for your kids/family.
Studies have shown that keeping a log is a great way to maintain a consistent workout plan. Keeping a log that your friends can see is an excellent motivator to stick to your routine. Knowing that you are going to be accountable will get you off the couch on those days when motivation wanes. You will look forward to finishing your workout and showing off your progress on this page.
Remembering why you’re doing what you’re doing makes it easier to face any obstacles ahead.
Here’s some guidelines.
A) What are your fitness goal?
B) What are the reasons why you want to achieve your goals?
C) How do you intend to achieve it?
D) Write what you feel about your Fitness coaches and teammates.
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE! 
Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
_________________________________________
Join us to get fit and lose fat at our Popular TFG Get Fit! Fitness Bootcamps! (Yes! We’re the trainers who created the workouts for HPB’s Lose to Win Fitness Bootcamp 2009)
Up to date knowledge at your fingertips
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A) What are your fitness goals?
My fitness goal is to reduce about 20kg from my body weight.
B) What are the reasons why you want to achieve your goals?
I am 87.6kg, my BMI is 32, although I have not any disease, I want to keep my present
health condition and minimize my health risk, look more confidence and sexy…
C) How do you intend to achieve it?
Burn away the excessive fats which are residual inside my body by doing exercise and eat healty food.
D) Write what you feel about your fitness coaches and teammates.
For my 1st time at Pasir Ris East CC, the coaches are very good in training and suportive.
E) Whenever you complete a physical activity of at least 10 minutes. Tell us here!
1. I cycle from home to workplace at about 10min.
2. Sometime i briskwalk from my home to work too about 20mins.
3. I go to gym once a week.
4. and aslo go cycling with my kids once a week.
A) What are your fitness goals?
Get 15kg off from my weight and reduce my BMI to the normal range.
B) What are the reasons why you want to achieve your goals?
I do it for my family, especially my wife. I want them to see a healthy and active father and husband, man of the house.
C) How do you intend to achieve it?
Have a proper breakfast, lunch and a very light dinner. My normal time for reaching home is around 8pm and I will take a full meal for dinner at around 9pm. Before 10:30pm, I am in the bed. This is bad and unhealthy!
D) Write what you feel about your fitness coaches and teammates.
The fitness coaches are lively and joyous, they are very positive and encouraging.
E) Whenever you complete a physical activity of at least 10 minutes. Tell us here!
This morning, I climbed all the stairs when I move around in the MRT station and leave the station. My office is on the 46th floor, I climbed to the third floor before catching the lift.
A) What are your fitness goals?
My fitness goal is to reduce about 10kg from my body weight.
B) What are the reasons why you want to achieve your goals?
I want to lead a healthy life.
C) How do you intend to achieve it?
Excersie & Diet control
D) Write what you feel about your fitness coaches and teammates.
All teammates are nice.
Regarding coaches, i couldn’t follow the steps in my first session.
I think it’s not training session, feeling like practise session.
So we have to see it and grasp it and do it.
It would be better to get some instruction handouts mentioned detailed steps.
E) Whenever you complete a physical activity of at least 10 minutes. Tell us here!
1. Running for at least 2 km
2. Walk from MRT to home or Home to MRT
3. Yoga
4. Badminton
A) What are your fitness goals?
My fitness goal is to reduce about 10kg from my body weight during 3 month.
B) What are the reasons why you want to achieve your goals?
i want to keep healthy and away from those desease which caused by high BMI.
C) How do you intend to achieve it?
diet control and regular exercise and consistence
D) Write what you feel about your fitness coaches and teammates.
coaches are very active and encouraging, all the team member are very serious about the training.
E) Whenever you complete a physical activity of at least 10 minutes. Tell us here!
1. clumb stears instead of lift
2. I go to gym once a week.
A) What are your fitness goals?
My fitness goal is to reduce 5kg or more from my body weight during the 3 month period.
B) What are the reasons why you want to achieve your goals?
Besides being fitter, I want to look and feel good.
C) How do you intend to achieve it?
i) Avoid eating high caloric food. Eat more veggies and fruit. Eat less meat, less sugar, less saturated fat and less salt.
11) Exercise at least thrice a week with a total duration of 200 minutes. Work-out exercises include, 5Km jogging thrice a week, 2Km brisk walking twice a week and walking up and down the 4-storey office building daily at the work place.
iii) Eat heavy breakfasts, go for light lunches and take lighter dinner.
D) Write what you feel about your fitness coaches and teammates.
The coaches are very professional and dedicated in their coaching. The team members are very enthusiastic and looking forward to throw away the extra weight in their bodies.
E) Whenever you complete a physical activity of at least 10 minutes. Tell us here!
i) At my work place there is no lift, so have to walk up and down the stairs of the 4-storey office building everyday.
ii) Jogging 5km in the evening at the Bedok Reservoir on Tuesday, Thursday and Sunday.
iii) Brisk walking 2km at the Pasir Ris Connector after work on Monday and Friday
A) What are your fitness goals?
My fitness goal is to reduce about 12kg during this 3 month.
B) What are the reasons why you want to achieve your goals?
I do it for myself and my family. I want to be healthy and look more confidence.
C) How do you intend to achieve it?
Eat healty, diet control and exercise. This few days, I am very conscious and careful of what I eat. Make sure my calorie intake is within 1200kcal. Hope this will help.
D) Write what you feel about your fitness coaches and teammates.
The coaches are very active and encouraging, all the team member are very supportive.
E) Whenever you complete a physical activity of at least 10 minutes. Tell us here!
1. Climb 5 Storey of stairs
2. Walk from MRT to home
A) What are your fitness goals?
My fitness goal is to reduce about 10kg from my body weight during 3 month.
B) What are the reasons why you want to achieve your goals?
1. I want to look good
2. To lead my family esp my dad to a healthy lifestyle
C) How do you intend to achieve it?
1. Diet control
2. Find more time to exercise
D) Write what you feel about your fitness coaches and teammates.
The coaches are very lively and friendly, the lesson also fun.
But exercise is quite simple, wonder how different is aerobic and military training affect the amount of weight lost. Cos i personally felt military training can have a better effect.
E) Whenever you complete a physical activity of at least 10 minutes. Tell us here!
After the session today, I did not take bus home instead walk for 15 mins to reach home. After which I climb up 5 Storey. This is the beginning, hopefully can increase gradually.
Plan for tomorrow:
1. walk down the stairs (6 Storey)
2. walk from home to tampines interchange (15 mins)
3. climb as much stairs as possible (Mrt, when reaching home in the evening, in office)
4. walk back from interchange to home (15 mins)
A) What are your fitness goal?
to attain my ideal weight (i have to lose about 30kg) in at least 10 months.
B) What are the reasons why you want to achieve your goals?
i would like to take part in mass runs, mass walks and also try a new sport. but of course, i would like to have a better appearance and be more confident.
C) How do you intend to achieve it?
snack less, eat the right portion and eat only when hungry.
(i tend to eat even when im not hungry and eat more then the portion i need. heh.)
D) Write what you feel about your Fitness coaches and teammates.
my starting session with coach lisa and mary today was fun and motivating. they were really encouraging and lively. teammates seemed rather motivated. i am really looking forward to future trainings.
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
and im having friends accompanying me to the stadium for a jog tomorrow after work. hoping to complete 30min of it. 
i just did after workout today. i walked from the training venue to interchange and then from interchange to home. i sped a little compared to my usual walking speed. i spent about 25 min walking all the way from the venue to home.
A) What are your fitness goals?
My fitness goal is not only to reduce my weight but also to maintain after losing.
B) What are the reasons why you want to achieve your goals?
To gain self confidence and to be a proud, healthy and a fit mom and wife. I want my kids to know how to lead a healthy lifestyle in this hectic and busy world.
C) How do you intend to achieve it?
I plan to incorporate exercises in my daily routine and see to it that I practice what I learn from the exercise & nutrition sessions.
D) Write what you feel about your fitness coaches and teammates.
The coaches are very supportive and realistic, they know what we can do and how much they can stretch us. The teammates are funny and lively, and this makes the entire program so much more lovable.
E) Whenever you complete a physical activity of at least 10 minutes. Tell us here!
1. Dancing.
A) What are your fitness goal?
I am 97.5 kg, i wish i can be 80kg in the long run,
B) What are the reasons why you want to achieve your goals?
To be healthy for my wife, my son and my daughter.
C) How do you intend to achieve it?
I controlling my diet. do more walking, climbing the stair since i stay in 12th floor
D) Write what you feel about your Fitness coaches and teammates.
They all are hyper active!! everyone is enjoying the sweat. but i would like to have the the workout handout to remember the steps..
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
i juz climb up 12th floor of stairs after my 12hr of shift…
A) What are your fitness goal?
I am 88kg. I wish to reduce atleast 10 kg with in three months.
B) What are the reasons why you want to achieve your goals?
To reduce my cholestral level and control my Asthma problem.
C) How do you intend to achieve it?
I control my diet ( Keep record), Daily From MRT walk to home and from MRT walk to office ( Distance around 2 to three bus stop). Climbing stair Case until 5th storey.Plannig to play Batmitton for 1hr per week with my husband.
d) Write what you feel about your Fitness Coachess and Team mates?
They(Fitness Coaches) are very friendly and motivating us, they understand our level and help us to do the exercise properly.In mean time they frequently checking how we are feeling whether ok or tired.Our Team members also enjoy the session. We motivating each other.
E)Whenever you complete a physical activity atleast 10minutes
I climb stair case until 5th sorey. Tomorrow need to add one more storey.
A) What are your fitness goal?
To reduce my excess weight and be in safer BMI limit.
B) What are the reasons why you want to achieve your goals?
To be healthy and fit and be a role model for my kids to achieve a healthier life style.
C) How do you intend to achieve it?
Try to sincerely follow the instructions given during the sessions and keep working out whenever I can ,to achieve my aim.
D) Write what you feel about your Fitness coaches and teammates.
The Fitness coaches are exceptionally superb and the team mates are really encouraging and I feel good working with them.
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
20 minutes of cycling @excerise bike (home)
1. To increase the caloric expenditure by aiming for
a) 150 minutes [2.5hr] exercise per week – ACHIEVED
Brisk walk every Sunday [60 minutes] + LTW workout [60 minutes x 2] + Daily walk to take bus to and fro office [10 minutes x 5 x 2] + sometimes to get NTUC for grocery [resistance training] and carry home [10 minutes x 2 days]
b) Climb 5 storey of stairs – ACHIEVED
Live at 8 storey – down in the morning and up after work
2. Lower your caloric intakes – have to cut down sweet, oily, rice…….etc. – Good bye my favourite foods. SA…YO…NA….RA
3. My Fitness goals is to reduce 8 – 14kg
4. The reason why want to achieve your goals – to have an healthy body to go tour and without have to remember to take medicine daily and without worry what food cannot eat.
5. How to achieve it – by doing more resistance exercise to build muscle in long term and by cutting down caloric intakes in short term
6. Instructor – Jessica is fun, but Herman is serious. She makes exercise fun.
7. Team mates are friendly – need to know more about them as yesterday is our 1st lesson.
My fitness goal is to reduce 10 to 15 kg.
I have walked up the steps in my office 3 stories every day of the week. I have not done any specific exercise. However, I have played 90 minutes of doubles tennis during the week. I also park a little further than I normally do. I have also been eating the Kopitiam meals fairly regularly.
I would have hoped that subway is also considered a healthy meal and I could get a stamp for eating subway as I prefer that and can sustain that longer. This is more so as subway is also a platinum sponsor. Can someone from HPB take note of this.
A) What are your fitness goal?
1) To lose 8 kg and be fit
2) reduce waist size to 32 inches atleast.
B) What are the reasons why you want to achieve your goals?
1) To be more active and be physically fit and not feel tired when playing physically active games with my toddlers.
2) To stop feeling shy and conscious and be able to fit in and buy and wear all those clothes that I fancy, and feel good because of a trimmer figure after losing weight
C) How do you intend to achieve it?
1) Control my diet and intake no more than allowed calories and avoid all fried and fattening food.
2) Exercise to burn as much calories as possible adn exercise atleast 30 min everyday
D) Write what you feel about your Fitness coaches and teammates.
Excellent, very motivated by the coaches and the team.
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
Brisk walking of 2 km in the morning atleast 3 times a week
Climbing stairs to be flat on 6th floor
A) What are your fitness goals?
My fitness goals are to
1. lose less than 10kgs. Don’t want to lose too much too fast.
2. Gain back my 2002 fitness and health
B) What are the reasons why you want to achieve your goals?
To live long and strong for my family and myself.
C) How do you intend to achieve it?
Drink a lot less beer and give priority to personal life apart from work. I wish to gain back strength in my core.
D) Write what you feel about your fitness coaches and teammates.
Great coaches and very structured. Team mates are very fun people.
E) Whenever you complete a physical activity of at least 10 minutes. Tell us here!
Gym once or twice a week.
A) What are your fitness goal?
1) to lose 5 – 6 kg during 12 weeks
B) What are the reasons why you want to achieve your goals?
1) to live a more healthy lifestyle
2) to be more confident
C) How do you intend to achieve it?
1) Daily exercises / stretching
2) Healthier meals
D) Write about how you feel about your Fitness coaches and teammates
Coaches are patient; teammates supportive and encouraging
E) Whenever you complete a physical activity of at least 10 minutes. TELL US HERE
1) Avoid the lifts and try to climb up and down the stairs
2) Unusually take a taxi home; now will take a bus and walk home from bus-stop
A) What are your fitness goal?
=> to increase fitness and to lose 10kg during 12 weeks
B) What are the reasons why you want to achieve your goals?
=> to participate in more walk
C) How do you intend to achieve it?
=> train up and then practise
D) Write what you feel about your Fitness coaches and teammates.
=> still too early to say
E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE! Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
=> coming coming
A) What are your fitness goals?
To lose 15kgs in 12 weeks, and to have stamina to run 5km within 45mins by 24 Oct. Waistline to reduce by 13cm.
B) What are the reasons why you want to achieve your goals?
I put on a sudden significant amount of weight (15-20kgs) several few years ago, lost abt 12kgs in 2008/09, and then put 6kg back on again this year. Tired of the yo-yo. I want to fit into a regular ‘M’ again, and have ease in buying nice clothes.
It will aid my agility, confidence, attractiveness, and work performance.
C) How do you intend to achieve it?
By being disciplined and consistent with healthier eating, consuming less, exercising 150mins a week, and sleeping earlier and for 7hrs each night.
D) Write what you feel about your Fitness coaches and teammates.
First impressions – coaches are energetic and supportive. LTW mates – still warming up to one another I guess! Two told me their names today – Jean and Jennifer. I look forward to getting to know the rest!
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
After the first lesson (60mins) today at Kaki Bukit CC, my LTW teammate got the both of us to do another 10mins of jogging and striding-sprinting. With another exercise on Sunday, I have to do at least another 20mins of exercise on my own.
A) What are your fitness goal?
To lose 10kg
B) What are the reasons why you want to achieve your goals?
To slim down
C) How do you intend to achieve it?
Diet and more excercise
D) Write what you feel about your Fitness coaches and teammates.
energetic and enthusiastic
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
I ran for about 30 mins.
What are your fitness goal?
My fitness goal is to reduce about 20kg from my body weight
What are the reasons why you want to achieve your goals?
I wan to c my children growing, this can happen only when I am healthy and I get motivated,
How do you intend to achieve it?
By being disciplined and consistent with healthier eating, consuming less, exercising 150mins a week, and sleeping earlier and for 7hrs each night.
Write what you feel about your Fitness coaches and teammates.
Coach Anna and Coach Lisa are friendly and energetic good going
Whenever you complete a physical activity of at least 10 minutes. TELL US HERE
Today my workout started after leaving my children at the school I wen to the fitness corners at the HDB flats and worked on them for about 45 min, and then returned back climbed 5 stairs, now feel so energetic. Thankyou LIsa and Anna
A) What are your fitness goal?
To lose 15kg of my weight!!!
B) What are the reasons why you want to achieve your goals?
To be healthy and look GOOD..
C) How do you intend to achieve it?
By adopting a healthy lifestyle such as proper exercise and eat healthy.
D) Write what you feel about your Fitness coaches and teammates.
The are GOOD and sizzling HOT!!!!
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE! Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
Yeah..since tat nite, i am so hype up,the next day i go for a 30 min run(slow)hehe..the later,i be goin for a 45 min run again!!!YEAH..
HI coaches, i am angelin soh from bootcamp B . I am a nurse and with this current figure made me lost confidence in educating my patient to lose weight . the reason of keep fit is that to wear the bikini i liked. i had tried to lose weight by my own i really success by exerise and controlling diet and i lost 12 kg in …two months before i got married … .. but after i got married, i put on weight post natally… so sad that i am trying hard this few years but cant lose much as i am lazy and no time… but after i particapted lose to win and join the bootcamp , i gain my condifience in exerise and count calories before eating meal ………. so my fitness goal is lose 12kg again and be fit and sexy . that is all i want .. hope the coaches can make sweat as much u want . as i trust you all team can make me be a sexy mother of three kids.. and i will be able to be condifience again in front of my friends and patients …… thank u ..
Friday :
———
1) 30 minutes of floor excersize.
A) What are your fitness goal?
To loss 15-20kg
B) What are the reasons why you want to achieve your goals?
To have a healthier life although now do not have any diagnosis but have to think about future. More confidence in ownself and look good
C) How do you intend to achieve it?
Eat lesser per meal. Eat more fruits and vegetables. Drink more water than other kind of drink. Watch out the Kcal intake. More days of exercises and longer the timing.
D) Write what you feel about your Fitness coaches and teammates.
Had my 1st exercise session yesterday, Fitness coaches are motivative and full of energy. Teammates are great, no one fall out. All the way guys!!!
E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
1. Every Thursday, company having walk/jog/run session. Had been jog(30mins-45mins) for about 2 months when it had started.
Yesterday our team got together to do the aerobic exercises around 60 mins. It was fun and quite motivating. Hope it continues the same way
A) What are your fitness goal?
My fitness goal are to lose at least 10kg by end of this 12weeks.
B) What are the reasons why you want to achieve your goals?
To have healthy lifestyle and avoid uninvited sickness into my body.
C) How do you intend to achieve it?
Eat lesser food… Avoid oily stuff… Exercise regularly.
D) Write what you feel about your Fitness coaches and teammates.
Had my 1st Session at Kolam Ayer CC… It was a tiring but exciting fitness i ever had. My coach and teammates are all friendly.
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
Had staircase climbing b4 lunch around 1pm… Climbing up and down the stairs for at least 10mins.
its fun in this competition,and hope to lose more weight and keeps healthy in life.thanks lose to win.daniel teo.
Today’s pace was a bit slow as I was fasting but nevertheless managed to do 15 mins of stretching exercises and 30 mins of brisk walking.
Hmm.. When for a short walk infront of my house garden for about 30mins… Once done i climb up the stairs to my house which is at 4th floor.. I used to take the lift up.. But now i train myself to climb the stairs everyday….
Hi all
GXers (team hulk) from Sembawang GRC
A) What are your fitness goal?
To regain my fitness level and to lose 12kg by end of 3 mths.
B) What are the reasons why you want to achieve your goals?
To look good and feels good !!!
C) How do you intend to achieve it?
By controlling my calories intake using the guide and exercise at least 150mins/wk.
D) Write what you feel about your Fitness coaches and teammates.
Coach Mad ROCKS !!! And my teammate, Tan chee weng AWESOME !!!
E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
Had been walking daily from Yishun to Sun Plaza (Sembawang) for my low calories meal and then back to Yishun. If you are staying in the same area as me, i would encourage you to do the same. I’m enjoying every minute of it.
My goal is to lose 12 kg over the next 3 months, and then to lose another 5-10 kg after that.
I have been only doing the walking up the stairs both in school and when i come back home as I’ve just got my wisdom tooth extracted but i wanna increase to do other form of exercises once I’m back in form. However both myself and my mum have been watching our diet as in the amt of calories that we are consuming.
its alot of fun and losing weight,and its great to be part of it here.and i can keep it fit again,with all the great programmes provided here.so,keep it up SINGAPORE.and lose all the weight and burn all the fats away.well done.
i miss my first assessment,cause i was caught up in the traffic,due to the haevy rain on the 1st of august.so,i hope that i can get a retest again,its because i didn’t come to the assessment,its because of the heavy rain on that time and that day.thank you.
A) What are your fitness goal?
My ultimate goal is to reduce my weight and achieve a much healthier BMI.
B) What are the reasons why you want to achieve your goals?
I am doing this mainly for my family. Secondly, as a future healthcare professional, I believe it is important for me to be a good role model by keeping fit and living healthy lifestyle.
C) How do you intend to achieve it?
Watch my diet and exercise more regularly on top of the programme that had been designed for this challenge.
D) Write what you feel about your Fitness coaches and teammates.
The coaches are very vibrant and I can see that everyone of us enjoyed our workout very much. It was fun albeit tiring.
E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
Had just returned from a 10-minute climb up and down the 6 storey MCP in my neighbourhood. And boy, it was exhausting!
A) What are your fitness goal?
To lose 7kgs of body weight in this programme
B) What are the reasons why you want to achieve your goals?
To look nicer so that I can fit into nicer clothings
C) How do you intend to achieve it?
I learnt alot from the nutrition class and exercise session. I will watch my daily diet eat within the calories i am allowed and excerise 150min per week.
D) Write what you feel about your Fitness coaches and teammates.
Is very fun to workout as a team especially the coaches ensure that we workout correctly
A) What are your fitness goal?
To lose as much weight as possible, current aim 8kg
B) What are the reasons why you want to achieve your goals?
Get Fit, Look Good, To fit into smaller size and nice clothes, Be healthy, Show those around me who are also overweight that it is possible, and motivate them to improve their live as well
C) How do you intend to achieve it?
Be active, exercise, eat healthier food, be focus and positive about it.
I told as my colleagues and friends, that I am going to lose weight. In a way, I will then focus not to let them done. They are supportive. Some colleagues helped to watch my diet and remind me not to starve myself etc… 1 colleague even decided to join me to eat healthier choice for lunch.
D) Write what you feel about your Fitness coaches and teammates.
The 1st session was fun! The trainers were great! I joined as a team (of 3) and we try to motivate each other. The other people I met there are nice, all very motivated to lose the weight! I am happy that everyone is so determine to get healthy!
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
I recorded my physical activities for the week in my book/notes, and make sure that i have clocked at least 150 mins a week. Some of things I did this week
- Dropped one train station before office, then I walked about 15 mins to work from train station almost every day
- Did lots of walking and standing.
- Got a free 1 month trial at California and attending the class on Sat
- I estimated that i clocked about 300 mins this week alone!
Food wise, I switched to those choices with lower calories. I downloaded the “Diet Tracker” from HPB and also one called “FatSecret” both showing me the estimate calories. Just to give myself an idea what food has lower calories.
I weighed myself today, think I lost close to 1 Kg this week. (Hopefully not water lost
) I am not sure if it is right, but I reward myself abit today for the whole week’s effort. I drank 250ml of Coke Zero (stated there 0 calories and 0 fats).
To those out there, it is possible, you just have to believe and work on it!
See you all at the classes again!
Today apart from the scheduled exercise session, I did around 60 mins of dancing and around 15 mins of brisk walking.
Yeah…. Had my 2nd exercise session… At Telok Ayer CC juz now… Really learnt alot new step…. Love the jumping2 part…. Jump till i sprain my leg.. Hahaha.. But nothing serious la… The thru out exercise ended for atleast 60mins… Thanz to the Gorgeous and Handsome coach….
The fitness coaches are very friendly and professional. I feel motivated when doing exercises with the trainers and my team members. My team members are friendly and nice too and most importantly we have a common goal to achieve
I want to shed 10kgs by end of this programme!!
A) What are your fitness goal?
To lose at least 7-10kg
B) What are the reasons why you want to achieve your goals?
Be Healthy, fit and of course Look Good.
C) How do you intend to achieve it?
Count calories and Besides my twice a week exercise session I will also dance and brisk walk.
D) Write what you feel about your Fitness coaches and teammates
They are Friendly and patient. Everyone was eager to start exercise
After today’s exercise session at Ulu Pandan I went dancing. Was abit tired but worth it.
A) What are your fitness goal?
==> A. Reduce 10kg by the end of this program.
==> B. Practice healthy lifestyle living, for me as well as my family
B) What are the reasons why you want to achieve your goals?
==> A. To feel healthy and fit
==> B. look smart and feel confident
C) How do you intend to achieve it?
==> A. Strictly following the exercise regime/food intakes advised by the HPB experts
D) Write what you feel about your Fitness coaches and teammates.
==> A. Fitness coaches are very energetic, knowledgable and approachable. Its been a great partnership with them so far.
==> B. Teammates was the other major reason why i joined this program. We motivate each other to achieve our goals.
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE! Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
==> A. myself and my team members have been doing aerobics. I have also continued with my once a week badminton. Will keep this space updated….
Aiming to lose weight and fat. And regain fitness and healthy shape had been a dream for each and everyone who join LoseToWin program.
Having a goal to aimed for, and a target to achieved for especially with the coaching and help from the TFG group. It makes each and everyone dreams come true.
Having ppls losing 2~5kg after 1 weeks sound encouraging enough.
Hereby giving a BIG Thanks to TFG group for their hard work and believed that each and every human are equal.
I hope to lose 5 kg after this programme. My wedding is in November, and i believe everyone, including me wishes to look their best on their wedding day. In fact, i have started an exercise regime since September 2009. Along with my husband, we have each lost 10 kg up till today. However, our weight stopped dropping since June this year. Right now, we’re merely maintaining and we’re scared everyday for fear of putting the weight back on. Right now, We exercise about 5 times a week. We either use the cross trainer at the gym, or brisk walk in the neighbourhood or climb to the 13th floor 4 times. I guess we really have to push ourselves harder in order to take our fitness levels to a whole new level.
Our fitness coaches are inspiring and energetic! I really appreciate their choice of music to get us going.
A) What are your fitness goal?
>Wanted to lose weight for long time but never get started myself. With the help of your coaches, I hope to lose 8 kgs at the end of the Lose to Win programme.
B) What are the reasons why you want to achieve your goals?
> To look good and have more choices when buying clothing.
C) How do you intend to achieve it?
> Will exercise at least 30 mins and use staircase instead of lift every day.
Reduce food intake and change to healthier diet habits.
D) Write what you feel about your Fitness coaches and teammates.
> Fitness coaches are friendly and helpful and teammates are movivated and confident that they will lose some weights.
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
>Could not really catch up the steps with coach at the first exercise session but much better at today’s session.
Hope that I could catch up the steps with coach soon.
A) What are your fitness goal?
My goal is to lost 10 to 15 kg of my current weight at the end of the program
B) What are the reasons
To get a health BMI and also cut down the risk of cardiovascular disease
C) how to you plan to achieve it?
by following the exercise regime and eating programme given by the HPB
A) What are your fitness goal?
To Lose 10kg to 15kg in 3 months time!
B) What are the reasons why you want to achieve your goals?
For once in my life, I wan to attain BMI 25
C) How do you intend to achieve it?
Maintining my workout schedule and also having a heathy diet.. more veg and fruits.. less binching
D) Write what you feel about your Fitness coaches and teammates.
Fitness Coaches – they are friendly and really encourages us to move and move ..
Team Mates – Team support made me want to go on and push harder..
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE! Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
1) Badminton
2) Jogging for 5KM
3) Aerobic session
4) Climbing Stairs
Here’s some guidelines.
A) What are your fitness goal?
My goal is to lose 12kg .
B) What are the reasons why you want to achieve your goals?
for good health, look good feel good!
C) How do you intend to achieve it?
exercise everyday at least 30mins, take healthy food.
D) Write what you feel about your Fitness coaches and teammates.
They are very friendly and helpful
Hi I am from east coast GRC, and we just had our exercise session with Lisa and Mariam today at Changi Simei CC – great workout! I hope there would be some weights training within these 12 weeks too
A) What are your fitness goal?
I used to want to lose 10kg in 12 weeks but now I think 6 kilos is more realistic, ideally 8-10 kilos
B) What are the reasons why you want to achieve your goals?
I come from an obese family and have witness obesity’s effects on a person’s health and the impact to the family. I have gained almost 25 kilos in 10 years and I can no longer look at myself in the mirror. I started by encouraging my sister to exercise and now her strong determination has brought her ahead of me. Now, my sister gives me a lot of motivation and momentum to continue.
My goal is to live healthily and strong, to be able to do what I like, e.g. scuba diving until I am old and I need a healthy body to do that. I realised health cannot be taken for granted. Rather than a goal, the process of working towards a healthy life is very enriching and I know that if I look at where I was, I would never regret it.
C) How do you intend to achieve it?
I try to engage in more physical activities, go to the gym a little more often, and going out with friends to exercise rather than eat. rather than pushing to the extreme, I believe and I hope that little steps can contribute to a greater effort. As long as I dont give up.
I also participate in runs to keep myself active, and from 5km to 10km and I have signed up for the Standard Chartered 21km marathon at December to challenge myself and give myself the motivation to train for it, so that I wont die on 6 December ;p
D) Write what you feel about your Fitness coaches and teammates.
Lisa and Mariam are super cool gals and I have confidence they can help East Coast GRC with our goals!
My own team mates, I have 100% confidence they will do very well in the 12 week programme, and I can see that the East Coast GRC team is very motivated to exercise and benefit from the programme.
Everybody JIA YOU!
What are your fitness goal?
B) What are the reasons why you want to achieve your goals?
I hope to lose 20 kg. I want to look and feel fit and to fit into pretty dress. I also hope to do 5km run in november.
C) How do you intend to achieve it?
Excerise and diet control
D) Write what you feel about your Fitness coaches and teammates.
my coach is a pretty serious person, fit and pretty.
as for my team people they are shy but yet steadfast in their commitment
(E) i am going to the reservoir to do walking tomorrow with my sisters to fullfill my 150min commitment to loss weight
A) What are your fitness goal?
My goal is to reduce weight by 6 kg and waist by 10cm.
B) What are the reasons why you want to achieve your goals?
For a trimmer tummy and to look fit
C) How do you intend to achieve it?
By regular exercises and eating healthy food.
D) Write what you feel about your Fitness coaches and teammates.
Coaches are good. Boy … They are really fit
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE! Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
Did brisk walk for 30 mins, swim for 40 mins and climbed 6 stories.
Hi,i’m leza,in the early 40s.Come across the LTW from the paper .Supposed to join as a team with my hubby,but he unable to get through as his BMI is over the range.Fortunately he give his blessing and encouragement to me to proceed with the programe.
Well we both come from the family who love to cook and we enjoy if our family/friend enjoy our cooking.As age keep increasing ,i did realised that we need to control on our diet and maintaning our health as we had 3 young chilren.Before married i was at my 64kg scale.After having three kids ,my weight now at 91 kg.I dont realised previosly when i at 64 kg,i already feel myself a BIG size,but now at 91 kg i dont really care ,maybe due to mind set i had a family now and my life is complete.
But when i come across through the paper rgds to the programe,instantly i call my hubby its time for both of to gets some tips through the programe.
well its had been a week passed.Yes ,i did learn a lot from the nutrition class and certainly to really apply to my daily life.
What are your fitness goal?
Through the classes and exercise class and not to forget getting a lot of tips from the instructor,i WANT to lose 10kg during the programe and by my yr end to lose another 5kg and keep continue till i went back to my not married time weight at 64k(i will give myself a year)
The reason on all this target ,is to made myself more healthier and had enough energy for my family and work.
For the 150min homework i had been able to go through it.
On Thursday and today Sunday had did my total of 2 hr of briswalk while waiting for my son finished his tuition class.And on Sat after the exercise class at TCC ,i just had another briswalk from the CC to tamp blk 935.Im not sure does briswalk help to get to our Goal.Im was surprise myself that i able to briswalk without feeling tired ,but i felt i did not did well in
my exercise as i unble to cope with the pace.Other than briswalk ,i will climb the stairs/take longer walk route wherever i go and not to have afternoon sleep unless the 8 hrs sleep which is needed.Time will spend doing something useful.
As comment for the trainer….
Trainer Lisa was full of energy ,and looking forward for every session and not to 4get ,we get to know more friends and will sure give each other support.
A) What are your fitness goal?
To lose weight and get into the normal weight category which is 30 kg away. Want to lose at least 10kg in 3 months.
B) What are the reasons why you want to achieve your goals?
I want to be more confidence about how I look and i want to know how I would look if I am slim and have make my family and loved ones proud of me when I succeed.
C) How do you intend to achieve it?
Eat healthy food and start my exercise habits again.
D) Write what you feel about your Fitness coaches and teammates.
I feel that every much like a family, since all of us are in the same shape, you do not have to be too conscious of your body shape, weight and etc. Cause everyone is the same and has the same goals which is to lose some weight. Fitness Sessions are really fun too !
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
I went to the gym at least 2 days a week and I am going tomorrow and I look forward to it! =)
A) What are your fitness goal?
To achieve a weight loss of 8-11 kg in 3 months.
B) What are the reasons why you want to achieve your goals?
For better health and stamina. Also to look good.
C) How do you intend to achieve it?
Through exercise and change in diet. Have to watch what I eat.
D) Write what you feel about your Fitness coaches and teammates.
The fitness coaches are great except that the cheers are quite irritating.
My teammates are fantastic! It takes great motivation to take the big step in exercising and we all made it! My own team mates are great! I’m sure we will be able to make it! Go! Go! Team mates!
[Moderator: Thanks for the feedback Karen, TFG's cheers are part of the Lose To Win programme. Please feel free to share with us more details and do let us know (mail@teamfitnessguru.com) if you have any interesting cheers that could be used in the sessions ya?
]
A) What are your fitness goal?
Politically correct – I want to lose 12kig in 12 weeks. Actually I am aiming for 9.6kg which is 10% weight loss. (opps did i reveal my own weight?)
B) What are the reasons why you want to achieve your goals?
I want to do something for Myself. Yes for Myself.
C) How do you intend to achieve it?
I slow jog…almost everyday…
D) Write what you feel about your Fitness coaches and teammates.
TFG coaches are very encouraging and responsive, they listen and they respond.
Teammates at East Coast GRC are friendly and willing to strive harder, that’s great!
My own Team Iron Ladies – they are the Best exercise buddies!!!
(E) Whenever you complete a physical activity of at least 10 minutes
I jog 40 – 55 mins 6 days a week, my fav ” It doesnt matter how slow you are, as long as you dun stop”
Hi, did full 90 mins of dance yesterday and really enjoyed sweating it out. Haven’t planned my day today as yet but will keep u all posted.
Hi all.. Did some cardio today for 30min. Than did some boxercise with my punchin bag. So much sweat but was feeling good after that. As I feel much better. As if I am not wrong during exercise your body release some kind of acid that make u feel good…keep on training guys. WE CAN LOSE TO WIN..YEAH..
Fitness goals
To lose 8 to 10 kg in 3 months
Reasons
To be healthy and stay healthy as I aged. I want to improve my stamina and be able to continue running even when I am 40s, 50s or even 60s. I want to keep fit to run a marathon with my younger generation.
How to achieve?
I have tried many lose weights strategy and finally realised that there is no shortcuts and it is a lifelong process, a lifestyle that I need to adopt. I will exercise regularly and eat more healthy.
TFG trainers are friendly and do explain well on the correct way to stretch or do a workout.
Looking forward to the future exercises and hope that the intensity of workout will be higher and tougher to bring our fitness to a higher level.
A) What are your fitness goal?
I want to loose 10kg in 12 weeks
B) What are the reasons why you want to achieve your goals?
To keep my body fit and loose the fat as much as possible. Main aim to reduce the weight.
C) How do you intend to achieve it?
By exercises and controlling the food intake
D) Write what you feel about your Fitness coaches and teammates.
Coaches are good and teammates are wonderfull especially my husband who is supporting me in LTW
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE! Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
Did 3km brisk walk and to increase this for 5km in the next couple of weeks
Monday, Day 1 of Week 2 (total of 60 mins):
1. 30 mins brisk walk
2. 20 mins of ab stretches
3. 10 mins of Fun Fit exercise
Hey hey our fellow GXer Pioneers..
Reading all ur comments makes me swell at heart. It makes us even more energize to deliver.
All ur inputs about ur goals, ur obstacles, ur determinations and ur feedbacks are greatly appreciated.
You have completed your first week of learning mode and another week more to go and we will progress from there on. But,Look at u guys!! U guys are doing so much more!! KUDOS TO ALL OF U!!!
At this moment, if u just close ur eyes and reflect back, all those time when u think u can’t do this and that or when u said u too tired or no time.. And NOW U CAN…Isn’t it amazing?
Keep it up! Before u know it, u will be a different brand new person.
Changes come with a little discomfort,but not sharp pain. Perform stretching exercises whenever u do any activities. Rest well if needed.
Keep that high spirit up. Grab ur teams’ hands and move forward together.
Lets keep on moving and have fun while u burn that calories.
Looking forward to see u guys again this new week!!
Love
Coach Lisa
Hi Coach Lisa,
For me, i join this programme is not only want to lose 12 kg, the most important thing is i have the interest in fitness n nutrition. I know that nutrition is very important, without the knowledge of nutrition is very difficult to have sucessful lose weight n permanent slim.
That why i join the lose to win n in future i can guide others as well.
i do believe that there is no way to do shortcut for losing weight and i know that the word NO PAIN, NO GAIN. As currently i attending classes as well as weight training.
Hopefully it will motivate others as well.
Regards
Sally Tan
A) What are your fitness goal?
To Lose 12kg, 1 kg per week and BMI below 25
B) What are the reasons why you want to achieve your goals?
To lose weight and build up my fitness stamina.
C) How do you intend to achieve it?
To cut down my daily intake of food.
To eat healthy, cut down on fried food.
To walk 2 times a week for an hour each
D) Write what you feel about your Fitness coaches and teammates.
My Fitness coaches are cool and nice. Very motivated by them.
(E) Whenever you complete a physical activity of at least 10 minutes
I feel good when i sweat. I felt out of breath after the sets of excercise. I guess i need to build up my stamina
Ha!!! We finish our 1st week of our challenge. So tired……. So pain…….. but feel very……..happy. I have full confident that i will lose 10kg with in 3 months. Sunday after i finish my exercise i climb stair case until level 5. Yesterday i walk and calim stair case until 5th storey.
Fitness Coaches are very nice are very motivated by them.
From Nutrition workshop I learn so many things about how to choose the food and how to calculate our food calories.
Thanks a lot for LTW / HPB
OOOOOOOOOeeeeeeeeeiiiiiiiiii!!!!
Well done to all of you and BIG round of applause to each and every single one of you!!!
All your comments/feedbacks and energy here and even during the GX have been so fantastic and wonderful!!! Keep it up!!!!
It’s the start of the second week! Hope all of u r ready to rock down the house just like what you had did in the first week!!!
Just a little something for you!
It might be hard to stay motivated. BUT, it’s EVEN harder to take the first step. By already Taking the First step, nth can stop you anymore.
And you had taken the first step so NOTHING can stop you anymore!!!!
LOve <3
Coach Jesseca
Hi Guys …How are you doing …..1 week of excercise, excitement and enthusiasm is gone already …..
I have to achieve a weight loss of about 12-15 Kgs that I have added on to myself after my delivery. Two years of it and …This is it ….
I have decided to lose about 1-1.5 kg per week following the right diet and exercises ….and yes here I am….achieving the goal for first week ……It really works GUYS!!! and its not too tough either …..it just becomes a routine in 2-3 days and then everything is just so smooth ….. But HEY!!! dont lose hope if you didn’t find any difference after hard work and control even after a couple of days ……. TRUST ME !!! you would notice it sooner or later …..If not 1st week ….2nd week will make a difference FOR SURE !!!!!
So people GET GOING !!!! lets rock it again this week …See you in today’s session….
Have a HEALTHY WEEK ahead
Yoyoyo fellow GXers … what’s up!!!!!! Greeting from team HULK (Sembawang GRC) End of the 1st wk and beginning of the 2nd … C.M (coach mad) want us to do extra 50mins of exercises for this wk …that’s 150 + 50 = 200mins. Well since the 1st wk i’ve been walking daily from yishun to sun plaza for my low cal meal and back again to yishun, that’s 60mins per day … 60 x 5 = 300mins (brisk walking) plus 2 x 45 = 90mins (aerobics)… that’s 390mins per wk … keep it coming, C.M
wohahahahahaaha !!! … heard that some Gxers have knee problem and find climbing up stairs a difficult n painful task … i will encourage all of u to do the same exercise like myself … walk from your home to the place for your low cal meal and back … after all walking is a form of low impact exercise which will not hurt your knee … stay healthy and have fun for the coming wk ya 
CHEERS !!!
with the first week exercise programme,i’m very positive that i can lose more weight,and with our JALAN BESAR GRC group,we can have better and more goals on weight losing.keep it up our friends and group in JALAN BEASAR GRC.
A) What are your fitness goal?
To lose at least 10 kgs in the next 3 months.
B) What are the reasons why you want to achieve your goals?
To keep fit, healthy and look good.
C) How do you intend to achieve it?
I am going to the gym 3 times a week – 30 mins tredmill, giving my 100% during the LTW training sessions, and controlling my diet.
D) Write what you feel about your Fitness coaches and teammates.
Very good and dedicated.
thanks to zhywee and her partner in crime, i finally managed to lose some salt and water (sweat) today @ aljunied cc!!
A) What are your fitness goals?
- to reduce weight,to be healthier,to look better.
B) What are the reasons why you want to achieve your goals?
- family history of heart disease,to get into smaller clothes
C) How do you intend to achieve it?
-eating low calories food,daily exercise by brisk walking
D) Write what you feel about your fitness coaches and teammates.
- good and we find it easy to learn from their instructions
A) What are your fitness goals?
- l like to look good and be healthier.
B) What are the reasons why you want to achieve your goals?
-l got family history of breast cancer and my sister has just been diagnosed with breast cancer so l am worried and that’s my wake up call!!!
C) How do you intend to achieve it?
-I am doing brisk walking everyday for 45min (4km),eating only low calories food..like wholemeal bread.
D) Write what you feel about your fitness coaches and teammates.
-They are very good and easy instruction.
A) What are your fitness goals?
- I want to lose 12kgs in the 12 weeks program, but would like to continue till i achieve my goal of 20kgs.
(I have lost 1kg after WK 1 workout, another 11kg more to go…)
B) What are the reasons why you want to achieve your goals?
- I want to be healthy, look good, confident as before. My daugther will be proud of me and her friend will not ask her why your mother is so FAT anymore. W can wear nice and sexy mother and child outfit when we go out…
C)How do you intend to achieve it?
- will stop all my teabreaks and suppers, forget all about my cheesecake and chips, beers and wines…
Get my feet down with more exercises and exercises and exercises…
D) Write what you feel about your fitness coaches and teammates.
- MAD is GREAT… his weight lost is very motivating to me…
All Ladies and Gentlemen working out at CCK CC, let’s do it together to get rid of our FATs… Nothing is impossible!
Hello to all the GRC out there!
North, South, East, West.
Who’s the BEST??
Definitely, ALL OF U ARE THE BEST! (:
Well done to all of you for starting to lead a healthy & active lifestyle. Never stop moving & Never EVER say you “give up”.
No matter whatever reasons you may have, everyone got to start somewhere.
‘Experience is not what happens to you; it is what you do with what happens to you.’ -Aldous Huxley
You are here to change your lifestyle & at the same time start achieving your goals. Not only for these 3 months but for the long-run.
Whenever you are off track, look back & read on the goals u have set earlier this week & ask yourself:
1. Am i on track?
2. How can i achieve my goals effectively? (Keep it realistic)
3. Is my friends/family/colleagues supporting me? (If not get them involve together with you)
4. Prove to everyone that you are now ABLE to do the things that you have not been doing for ages.
5. Set a higher goals after reaching current goals.
To all the Muslim participant out there, Happy fasting. Choose the intensities wisely & Listen to your body.
Regards,
Nurul (:
Hi All,
Week 1 & 2 exercise program has been just completed in Hong Kah GRC. I felt this would be great start to do some weight shedding program which has been aimed for years……and finally comes to reality. This ‘Lose to Win’ program would be very interesting, motivating and challenging towards to achieve the end result….I’m really enjoying this program where we could learn many things….and having lot of friends.
I would like to thank trainer ‘Matt’ at this moment for his dedication, motivation and helpfullness.
A) What are your fitness goals?
- I want to redue 10 – 12kg after 3 months.
B) What are the reasons why you want to achieve your goals?
-I feel not comfortable when I am sitting, beacuse the stomach is big.
C) How do you intend to achieve it?
-I am wake up 15 mins early than last time, and use this 15 mins for morning exercise.
I also take MRT to work, and walk to company about 15 mins time, normally I will change bus, because the bus stop is just infornt of company.
D) Write what you feel about your fitness coaches and teammates.
-They always give very clear instruction and encouragement.
Hi,
My name is Fazlin. I will be 44 this Oct. I enjoy going to gym (California Fitness)at least twice a week for workout but have not been able to shed the excess kilos that I am carrying now. When I told my hubby, my kids, friends and colleagues that I am participating in the LTW program, they were shocked as to them I am not fat but that still does not kill my desire to achieve my goal :
A) What are your fitness goal?
to lose 10 to 14 kilos to achieve my idle weight.
B) What are the reasons why you want to achieve your goals?
to feel and look good and set an example to my 3 children.
C) How do you intend to achieve it?
I am very particular on my daily intake for the past 2 year but now I have to be doubly caution on what I put into my mouth especially during this fasting month and last but not least attend the workout!!!!
D) Write what you feel about your Fitness coaches and teammates.
The coaches…so far I have attended 2 session of the workout @ West Coast CC…they are fun but
I think the “fun” will be over once the intensive part comes….WATCH OUT guys…as I am feeling the tension on my muscle right now after the 2nd session….OMG!!! As for my teammates, we work as a team as usual…go girls!!!
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE! Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
Hi Eveyone,
I’m from Pasir-Ris Punggol GRC and we have just completed weeks 1 and 2 of the Lose to Win Challenge. The work outs have been like a ‘Wake up Call’ to a healthier style of living. To all my teammates, Keep up the good work and keep working out!
A) What are your fitness goals?
- I want to reduce 7-13kg after 3 months.
B) What are the reasons why you want to achieve your goals?
- I want to be a role model for my children and to have greater stamina to play with them. Being fit is wholesome to my well-being and boost my self confidence level as well.
C) How do you intend to achieve it?
-Reduce the amount of food intake by 10% and select non fatty food to snack on. Increase the amount of exercise regime to 3 times a week.
D) Write what you feel about your fitness coaches and teammates.
-The fitness coaches are very motivating and encouraging, always explaining that one should always listen to their body and not go overboard by pushing beyond one’s own limits. Teammates make the challenge realistic as you know that you’re not in pain alone and there are always others who share your experiences with you. Working out together motivates everyone to go towards a common goal; To be Fit for Life!
Hi Everyone!
I am wow-ed and amazed at all your inspiring stories. Congratulations on embarking on a new and healthy lifestye. I am sure everyone around you are very proud of your decision to change your lifestyle habits, I am definitely proud of every single one of you.
Remember, that workout do not have to be structured.Most importantly, you KEEP ON MOVING!!
Your new love now should be WALKING, walk everywhere and anyehere- see it as opportunity to exercise. It is also a refreshing activity that can be enjoyed with your loved ones.
KEEP ON MOVING AND DANCING! WHOOSH!
Love, Coach Faz
A) What are your fitness goal?
* To loose the extra 8kg in 3 months time.
B) What are the reasons why you want to achieve your goals?
* my parents are diabetes so i have to be more causious on my weight to avoid future health problems also be a role model to my kids to set goals and work towards it.
C) How do you intend to achieve it?
* Now i am using excel sheet to watch out my calories intake & control it, increased my physical activity 5 days a week and eat variety of food within the limit
D) Write what you feel about your Fitness coaches and teammates.
* The fitness program is good and it will surely help me to loose weight & my teammates are always encouraging me, helping me in all possible ways. Without my teammates i wouldn’t have known about this program.
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE! Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
* Everyday morning i walk about 15 mintues from bus stop to office with moderate pace
* Everyday evening i walk from office to bus stop for 15 min with moderate pace
A) What are your fitness goal?
I need to lose at least 30kgs but being rational i think 10kg is my first step.
B) What are the reasons why you want to achieve your goals?
Firstly I want to be healthy and have a lean figure and secondly to be able to have fun activities with my two kids.
C) How do you intend to achieve it?
I intend to cut down on Cola, Fried food, Sweets, Ice cream and Chocolates and Cakes.
And I need to boost up on the exercises…walk, run, tennis, Swimming etc…
D) Write what you feel about your Fitness coaches and teammates.
My teams mates are fun energetic people. We get along fine and we often encourage each other…
As for my coaches,Lisa and Zhywee, they are ” SUPERB”… they interact well and share with us lots of pointers which are indeed usefull..
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE! Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
I have not started doing anything yet and will start today with a fast walk for at least 20-30mins
Hi ,I am from Marine parade GRC and getting into the second week of LTW.I want to ultimately lose 20 !! seems too far but goal for now is 10 kgs. Want to get into that lovely pair of jeans i am eyeing. Would love to be where i was thats 20 years ago and 20 kgs less..Trying to be selective with what i eat and making a conscious effort to control snacking.
coach Zhywee and Nurul are great.its a different activity everytime so it does not get boring.
Climbed up and down 5 stories and a bit of yoga
Hi,
I am from the tampines GRC. It was going great until this 3 days break that i lost my devotion to losing my weight. I feel very stressed out that i am unable to do my workout on my own.
I really want to lose 20kg of my weight and be fit for my kids are still small.
I always like the workout by the TFG trainer. she is simply great. If anyone would like to workout together with me during other days please do contact me and i am sure we shall be able to achieve our goals.
I know this is a negative attitude but i am too stressed out.
I am from west Coast GRC.Wednesday workout is very nice(but too pain full). TFG fitness coaches are very motivating and encouraging.We enjoy lot.
Day by day my confident level also going up. So I feel that surely I will lose 12 kg with in this programme.
“Thanks for Team fitness Guru, Lose to Win Programme and Health Promotion Board”
A) What are your fitness goal?
My fitness goal is to reduce about 15kg -20kg from my body weight during in 3 months.
B) What are the reasons why you want to achieve your goals?
want to keep my present health condition and minimize my health risk, look good more confidence ,sexy and pretty …
C) How do you intend to achieve it?
exercise everyweek at least 200 mins, and Diet control
D) Write what you feel about your Fitness coaches and teammates.
The coaches are very active and encouraging, all the team member are very supportive.
(E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE! Just come back and keep adding to the comments. We would love to hear from you. Inspire us!!
1. Aerobic Session
2. Walk from Office to home or Home to Office around 15 mins – 20 mins
3. Badminton
4.At my work place there is no lift, have to walk up and down the stairs of the 3-storey office building everyday.
5.Brisk Walk for 5KM
A) What are your fitness goal?
My fitness goal is to reduce my weight from 65kg to 50 kg.
B) What are the reasons why you want to achieve your goals?
I want to be healthy.
C) How do you intend to achieve it?
I cut down my intake of rice and increased to take more vegetables and fruits. I totally stopped to take fried items/snacks.
D) Write what you feel about your Fitness coaches and teammates.
Our coaches are good and i really motivated with their inspiral stories.
(E) Whenever you complete a physical activity of at least 10 minutes,
i) Daily mornings i am doing cycling for 20 min.
ii) 5 min. i am doing some stretching excercises.
iii)I am walking atlease 30 min.
I am going to increase another 30 min. of physical excersies from today.
Thanks to coaches and Health Promotion Board.
hi, i feel better today.
i did about 45mins of workout- weights etc. that really makes me feel better. I intend to go for a walk later in the evening tdy and use the staircase.
Hi,this is my 2nd week of workout session,and i have lose about 2.5kg,and i’m aim to lose 10 to 20 kgs.althought the workout is great,but must go for more if there;s a possible,so that we can lose more weight and gain a better healthy lifestyle.this is great.so,my team in JALAN BESAR GRC,keep it up.well done.my team members please do not misses out any of the sessions.and enjoy the workout session.
Going into 2nd week and I am loving it!
Hooray!! Going for the Nutrition Workshop this evening…lots to learn ya!!!
C u all there…
Beginning was tough, even at very first Induction program, I wanted to give up… cos of long queue….. But no regret, definitely. Else I wouldnt be motivated to keep on exercising.
When I fill up the form, I said I wanted to lose 5 kilos in 12 weeks. So far I’ve droped 2kg and into end of 2nd week. I believe I can do more than that.
Now I write down my weight, activites, what I ate everyday. I’ve plot a graph to show my weight. It’s something you want to see it dropping.
Why I join this? I dont want my son to call me “Fat mummy!”. And of course I need to drop kilos, to move to healthy BMI.
Thanks to TFG coaches, HPB, LTW organizers.
Hi there,this is my 2nd week of workout session,and i have lost about 1kg!
I am so glad that I can get lots of exercise and eat nutricious meals. I am loving it! Thanks.
A) What are your fitness goal?
My ultimate goal is to reduce my fat weight and achieve a much healthier BMI close to 25 . This means I need to weigh about 68-70Kg- that is 8-10 Kg lesser than my current weight.
B) What are the reasons why you want to achieve your goals?
Want to be able to be fit to play outdoor sports with my teenage children . Want to have strong body , so that even in the golden years , I can say like Caleb – “I am as strong at 80 as I was at 40″.
C) How do you intend to achieve it?
To eat -healthy food as the norm as against junk food and to have a regaular 30-40 min exercise daily .
D) Write what you feel about your Fitness coaches and teammates.
The coaches are very vibrant and I can see that everyone of us enjoyed our workout very much. The coaches are very inspirational.
E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
Just did a 45 min – Dennis Austen workout -strength training. Last weeks been climbing 6 stories at least daily . Apart from the Sunday and Thursday Lose 2 Win Fitness camp , I did 45 min strength training on 3 days, 3km run on one day and climbed 6 stories 5 times.
A) My final objective – to lose at least 5 kg by the end of the LTW challenge and to MAINTAIN the rate of weight loss for the rest of the year! As for my fitness level, I hope to regain back my level of fitness which I had before I was drowning in work – so that I will be back to trekking and jogging on a regular basis.
B) My reasons for achieving my goal -
Firstly, I understand the importance of maintaining a healthy body and to keep fit.
Secondly, I would like to prove to my family and my loved ones that I CAN lose weight.
Thirdly, I would like to be at my best at the happiest day(s) of my life.
C) 1) To increase the frequency of exercise in a week (target to increase it to at least 3 times a week.)
2) To steadily increase the intensity of exercise once I feel myself beginning to get used to each stage of exercise.
3) To motivate my parents to join me in my exercise routine – great company makes for a great workout.
4) To immediately shut out all excuses that could prevent me from continuing with my current exercise regime and achieving my fitness goal.
D) Zhywee is a great coach who makes the workout so fun and groovy! I thought I was in a hip-hop class rather than exercising. It is really a great approach and takes the pain out of exercise. I find it easier to follow her rhythm and pace according to the music. Groove on!!!
Faz is also encouraging as a coach. Her style is a little different but her willpower to keep on going is deserving of applause. Kudos for the hard work.
My team mates at Ulu Pandan CC are a nice bunch and together, we will hopefully work together to achieve our goals! WHOOOSSSHHHH…
(E) I recently resurrected my full run from my home to Bukit Batok Nature Reserve complete with the tedious task of running the 5 flights of steps up to the satellite station. I didn’t like the idea of running up 5 storeys in an enclosed building so this was the substitute. I must say that the exercise sessions must have strengthened my leg muscles because I didn’t feel as lethargic after my run anymore.
Time to increase the tempo and intensity!
Thanks LTW and TFG.
For whatever reason my left knee hurts; went to see TCM did few procedures. Now I can’t run for 2 wks. Oh dear I hope I can recover soon.
Hi,Today our coach sarah coaching was very intresting and enjoyed our team members,we will do daily walking and excercise.now very confitent for reduce my weight.Very thankful for lose to win programmer.
WHOOOSSSHHHH… Keep on going to 3rd week and shake out our FATs at West Coast CC , hopefully to achieve our goals!
hellooooo there!!
Yesterday was very challenging for me especially during this fasting month. Workout starts at 5.00pm which was at the peak of fasting day…I give 2 thumbs up to coach FAZ whereby she was fasting and coaching at the same time..the amount of energy….u go girl.
Tx/FBI
West Coast CC
A) What are your fitness goal?
My goal is to lose 6 kg to 10 kg after 3 months.
B) What are the reasons why you want to achieve your goals?
To look good and have a healthy body and active again for the rest of my life.
C) How do you intend to achieve it?
Control my daily intake and try to brisk walking one hour everyday, also aerobic exercise
with the fun FITT workout everyday.
D) Write what you feel about your Fitness coaches and teammates.
Our coaches Matt, Jesseca and James they are very good. Matt is great, friendly, dedicated
and approachable .I like his coaching, he always encourage us and gives very clear
instruction. My teammate at Sembawang GRC are very great too. Hope we will work hard together
to achieve our goals.
Thanks to HPB for bringing up this LTW programme to motivate me to exercise again and
never forget our TFG all the gurus.
Hi,
Its an almost an accident that I am in LTW2. I failed to reduce & control my weight. A very naughty child who only like to climb up. Who cannot come down. At one time I was discouraged and almost believed I cannot reduce. But always had a dream to trim down Tomorrow. Tomorrow never seem to come.
My job added a hand full of straws after the last one. The long & odd hours, stress, the lonely traveler, idiot box culture, driving way to relax & the TECHNOLOGY that allows only the brain & finger tips to do all the work, are habits & life style which helped me to gain only weight and lose almost everything else. Kudos to NHB & my National Leaders who thought of people like ME and organised “Lose To Win 2″. Hurray! We are saved! Tomorrow is here! The Cholesterol & the weight will reduce along with the aches & pains. I’ll be healthy & my family will be happy, our Nation will excel.
Now that I am here there is mo turning back. Slowly but surely & in a healthy way I’ll reduce a step at a time to my ideal weight of about 70kg. It will be a long journey of 30 months at least. Could be two Lose to Win program. But it will happen. I’ll reduce and remain and never gain – weight.
Thanks to all who will be walking with me in this journey. My family, parents, friends, neighbors, colleagues, coaches, trainers, TFG, NHB & LTW peers all has a part to play. You all will help me to achieve my DESTINY.
A) What are your fitness goal?
My fitness goal is to reduce my weight from 103kg to 90kg. 13kg in 12+ weeks. I CAN DO IT!
B) What are the reasons why you want to achieve your goals?
I want to stay out of RISK zone. Keep fit & Healthy. Love my heart to love my sweetheart.
C) How do you intend to achieve it?
I cut down my portions of my meals.
No fried food – Chicken Wings & Nuggets & Curry Puffs are OUT.
Also No Coke/Pepsi/MacD/KFC…Chocolate/Ice creams/Muruku/Roti Prata….
Have a fruit every day along with move veggie & lesser meat & rice.
Eat slow, chew food while telling myself I am full. its enough for me.
Share food with friends & family. Plus no picking on left-overs.
Drink lots of water through the day. Specially before food. Green Tea after food.
D) Write what you feel about your Fitness coaches and teammates.
Our coaches are jovial, kind, friendly, caring & supportive.
They provide motivation, mental strength.
Help to build up confidence & believe I also CAN REDUCE.
(E) Whenever you complete a physical activity of at least 10 minutes,
4 days a week mornings brisk walk for 30 min 6:30am-7:00am.
4 days a week travel to work Clementi to Toa Payoh by BMW (Bus-MRT-Walk)
1 day on weekend no Driving. Hand carry all stuff from the Super Market/Wet Market.
NO Using Lift at work. Walk upto my office desk @ 3rd 3 times everyday.
Use less lift to my 6th floor HDB. Till now this ia a challenge, b’coz of my knee.
Evening Cycle 10-12 min @ 40 kmph 4-5 km distance and burn 300Cal
Time permit after work & get over the initial aches & pains, plan to increase the time of exercise.
Our West Coast CC group has a great team spirit even though we have a diversity of age, nationality, ethnicity. A BIG WHOOOOOOSSSSHHHHHHH…….for us all & the coaches too!
Thq. GB.
Jit / WC CC.
Our 3rd week started. Sunday Exercise session is very challenging. Our team members allare enjoy the session. Thanks to team fitness coaches.
Usually I climb until 5th story after that i can’t but yesterday i try to to climb until 24th storey.Whooooooo….. Still alive.
When i reach 24th storey I breath normally.So I belive my Asthma is under control. So got full confident that I will reach my goal.Thanks for LTW
Regards
Pavai
West Coast CC
A) What are your fitness goal?
now 68.5kgs, aim to lose at least 6kgs after 3 months of LTW program
B) What are the reasons why you want to achieve your goals?
to fit into medium-sized clothes, keep fit, stay healthy and change my lifestyle
C) How do you intend to achieve it?
make it a point to attend all LTW exercise sessions if possible and continue
workouts after the 3 months to maintain or lose further
D) Write what you feel about your Fitness coaches and teammates.
Coach Liza has been very encouraging and motivating during the LTW exercise
sessions. Her approach is professional with constant reminders of health tips.
She has helped me keep up with the program without any problem so far.
I am r-e-a-l-l-y enjoying myself. I love to hear her say “Listen to your body.”
Thanks to Coach Liza and her team.
I have already made some friends in my team. Got to know Josephine, Sally
and Pearlyn. Will get to know more over the next few weeks
Signing off : LTW2 @ Tampines GRC
A) What are your fitness goal?
Feel delight cos I’ve lost 3 kg since started the program. Initially, my goal was to lose 5 kg. Hope to lose another 8-10 kg.
B) What are the reasons why you want to achieve your goals?
To stay healthy and look presentable
C) How do you intend to achieve it?
Due to work commitment, try… try…. try….. to attend all the exercise sessions. Walk from Jurong East to Bukit Batok to attend the sessions (abt 35 mins), 40 mins of brisk walk or do LTW exercise at home, Go Green instead of driving, 10 mins to MRT station when going to city or supermart. Of course, couple with a sensible diet and journals. Lastly, Determination!!
D) Write what you feel about your Fitness coaches and teammates.
Coach Jessica has been very encouraging and motivating during the session. Even though she has an injury during one of sessions, she still continued her coaching very professionally. Thanks to sweet lady, Jessica, co-trainers and all the buddies in BB for the enjoyable sessions though it is exhausting,
A) What are your fitness goals?
To get into the healthy BMI range and continue this healthier lifestyle for years to come
B) What are the reasons why you want to achieve your goals?
I want to be healthy and hopefully avoid diseases that are obesity-related
C) How do you intend to achieve it?
Changing my diet would be the first step to achieving my targets. Cutting down on oily food, switching to high-fibre replacements such as brown rice and oat whenever I can.
D) Write about how you feel about your Fitness coaches and teammates
The coaches and teammates are very encouraging. The camaraderie shared among the teammates make me look forward to the upcoming exercise sessions.
E) Whenever you complete a physical activity of at least 10 minutes. TELL US HERE. Just come back and keep adding to the comments. We would love to hear from you. Inspire us!
I have added brisk walking, and stair climbing to my exercise regime every night after dinner for about 50 mins with my husband. I feel extremely happy after exercising!
Regards,
Jessie Phay
Ulu Pandan woosh~!
Hi Yeterday Exercise session was very excellent but too…. tired. All our team members enjoy the session.
Other days still I contine to go for walk and climb stair case until 24th level.Saturday we going to play batmitton to increase workout time.
West Coast CC WHoooooooooooooooosh
Regards,
Pavai
The kick boxing session was good!!I loved it..It reminded me of Body Combat from Les Mills..The trainers well i need not say much..As usual,they are the BEST!!!!
Then the next day,i jog for 40 min followed by 100 squats..Well the 200min per week i think should be attainable..
As for my weight, it seems to be the same..but i realised my fitness level is slowly increasing..As i am able to do some workout before i break my fast..
Hi, I am from Pasir Ris-Punggol GRC and getting into the third week of LTW.
To loss wieght is really not easy. We have to watch what we eat, count the kcal intake and exercise at least 200 mins. But all this obstacle is “nothing”.
I alway ask myself can I lose 10kg in 3 months!! So far I’ve droped 2kg. I believe I can do more than that. Trying to be selective with what i eat and making a conscious effort to control my diet.
The TGF coaches are great!! THUMB UP to them ! The workout exercise is getting more high intensity. However, all the team members enjoy it. Hope we will work hard together to achieve our goals.
Everyday I will walk about 1km from MRT to home, climbing stairs and 20 mins of sketching exercise at home.
I will be joining my colleagues for a walk and jog session every Wed organized by my company.
Hi, I am from West Coast CC. Already into Week 3 LTWC..
Yesterday workout was very exciting with the kick boxing and high intensity excersises. We all really enjoyed it.
Excellent coaches! There are very friendly and making our workout sessions challenging and enjoyable one. Hats off to u guys! We are really waiting for the coming sunday session..
So far I have reduced 2 kgs.. hoping to reduce another 8-9 Kgs in the next 9 weeks. Started recording my food intake to monitor & control. Walking daily for 30 mins in the morning and doing some fun fit excersises for 15 mins in the evening.
Thanks to HPB for organising this LTW Challenge and Team Fitness Guru for your support.
Hi Friends,
Almost into the week 3 now and have got assignments and 200 mins of activities to do. So the weeks been planned with full of them. This week starting Monday – 30 mins of floor exercise, Tuesday – 60 mins Lo aerobic activity, Wed – 60 mins of dance class, Thurs – 60 mins of aqua aerobics, Fri – 30 mins of climbing the stairs i.e. 5 storeys.
Have been keeping a diary for the food that I’m consuming but still cant get some of the Indian stuff calorie count. If anybody knows about any website let me know my email id is ssparkhi@rediffmail.com. Tk care and happy (exer)sizing!!!
Hello there!!
I am really looking forward to more kick boxing workout just like last Wednesday.
During this fasting month, I would take at least half an hour nap during lunch break but yesterday I went for vertical marathon with my team…climbing 25 storeys and surprisingly not feeling tired but feel great.
Once again today, 30 storeys….will keep on going!!!
Looking forward to Sunday’s workout.
West Coast CC Whoooooooosh!!
Regards
FBI
Hello Everyone!!!
For this week my team is working on increasing the number of minutes we work out per week..
Have been climbing stairs during lunch and also having fast walk and slow jogging sessions after work on Friday.
Diet wise we have been really careful and it is especially good when we share among out team on what we took and reminding each other on having a balance and healthy diet!
Go Team Go!!
West Coast CC Woooossssshhhhhh!!!!
Cheers,
Tracy
1. What is your fitness goal?
to lose 10kg during 12 weeks (already lose about 3kg)
2. What are the reasons why you want to achieve your goals?
- To live a more healthy lifestyle
3. How do you intend to achieve it?
- Daily exercises / stretching
- Healthier meals/ control calories
4. Write about how you feel about your Fitness coaches and teammates
- Coaches are patient; energetic and enthusiastic. Teammates supportive and encouraging,
5. Whenever you complete a physical activity of at least 10 minutes. TELL US HERE
- Avoid the lifts and try to climb up and down the stairs
- Normally take shuttle bus to workplace now walking 15mins to office.
for the assigment of 200min,im make sure ,to achieve it .planned by average the min by the 7 days.
so far what i had did,
thurs 19/8 one hr briswalk + with 6 stories up and down my house and include with a lots of walk while at work .now will take longer route to reach for any destination.10 mins of exercise.
friday 20/8.well nd to do something if not will bound to sleep after my break fast.as to avoid that went to geylang area bazar .spent 2 hrs go round and round just see see.able to sustained my self from buying all the kueh2.thks for my two boys for being my companies.
as for today,after my half days at work,went marketing.reach home at 330pm.415 out to training.
love the kicking though sometime lost the step.
lastly had another 30 min workout following the CD with my 3 angles at home.
important, that i had families whom continue to encouraged to go through the challange…
Dear LTW participants,
Thank you for all your comments and feedback! We appreciate your efforts and I have to say, I’m amazed and motivated just by reading all of it.. Keep it up people!
You should know that whatever that you are doing now is for yourself and not for anyone else.. Always think positive as the benefits are the ones you should be aiming for ..
Just try your best, push yourself slightly harder everytime you attend for classes etc.. Think a little deeper then you’ll acheive your goals..
You will and YOU CAN!
Love,
Coach Sarah
Dear all LTW folks in Pasir Ris Punggol GRC
I am very happy to have finished 3 weeks of LTW programs!
In the begining, I really feel shack-out after each exercise.
But coming to the third week, I am feeling much better after each work-out, guess I have made improvement in my fitness. Thanks to all the coaches for their efforts and the company of you folks during the work-outs!
My family doc has also noticed that my blood pressure has improved when I did my routine check last week. He is very impressed with the LTW work-out that I have attended.
So don’t give up and press on with the program and enjoy the fruits of improved health and life.
For ourselves and for our family, also for our pocket….hehehe.
A) What are your fitness goal?
I want to be healtier. To achieve my healthier weight and lifestyle. To loss 20kg at least.
B) What are the reasons why you want to achieve your goals?
I will have more confidence in myself. To have a healtier and happier lifestyle.
C) How do you intend to achieve it?
Control my diet intake & choose the right food. Keep closely to the give calories that i
suppose to eat everyday. Plan my exercise timing.
D) Write what you feel about your Fitness coaches and teammates.
They are friendly and encouraging. The teammates are also sopportive also. We can encourage
each other and acheive our goal.
This is the 3rd week. I only able to fulfil the 150mins in wk1… i have missed it on the wk2. I have to keep on remind myself to achieve the workout timing. Seeing the participants losing weight really encourage me a lot. Thank you all for making Lose to win possible.
I will lost 12kg at the end of the program!!
My weight just lose a bit,but I feeling that have made improvement in my fitness. I still increasing my workout high intensity and keep on diet. DON’T be GIVE UP…….
Hi friends,
Starting Sunday onwards did 60 mins of brisk walking, Monday – 30 mins of lo aerobics, Tuesday – 60 mins of Belly blitz. Continuing to go to food court for the meal, but now its getting so boring just to eat rice. Wish we culd have the subway option.
Cheers,
Sam.
Good Morning everybody!!
Climbed 40 storeys yesterday…looking forward to this evening’s workout.
Byeee seeeee youuuuuu….West Coast CC Whooooooosh!
Regards
FBI
it’s been 3 weeks of fitness and i have lose about 4kg.thats great.and lose more weight in the rest of the exercise.and keep it up,team JALAN BESAR GRC.lose to more more weight.
i would like to thanks our great fitness instructor,to all the best in your help to help us lose more weight and keeps our life strong and good.thanks snywee,nuirul anna lisa…..and more.more.
to all our team in JALAN BESAR GRC.lets make our weight loss a cheer.and thanks all the TFC instructors.so,we must lose more more weight from now onwards.and keep our body fit and strong.keep it great up.
Hi, Our third week completed. Yesterday session was very nice.We learn more about stretching,cool down etc. Thanks to TFG instuctors. Today onwards i plan to go 2km walk and climb staircase until 24th storey. I lose only 2kg. I must try hard to lose some more.
West coast CC Whooooossssssshhhhh
Cheers everyone….
Hi Hi everyone…
Verticle Marathon..40 storeys again during lunch time and 20 squats…
Regard
FBI
West Coast CC
Hi there,
Today did around 60 skips on the skipping rope. Though have been told to walk 10 storeys, its a lil eerie in my block as its deserted, so really don’t feel like. Instead planning to go in for brisk walking and doing my squats and lunges. In all did around 30 mins of exercises today.
Cheers,
Sam
Thanks to the friends of TFG.you are the best friends that help us lose more to keep on a healthy lifestyle.thanks gals and guys of TFG.Also,we as team in JALAN BESAR GRC,will keep up to the best to cut down our weight.keep it up all,JALAN BESAR GRC FRIENDS.
Hi,
Sunday Exercise session was very nice. Hats off to TFG Instructors.
Monday and Yesterday I continue to do my walk and climb staircase until 24th level. Yesterday I add to do 20 squats. I am planning to do daily.
See you guys on sunday.
Cheers!
Pavai
West Coast CC
nice to be here again,and we will have our 2nd fitness assessment,so do our best to slim and burn all the fats away.thanks to all the trainer who help us.keep it up JALAN BESAR GRC.we must make a wonderful trimming this weekend.cheers to all.well done.
Hurray!! we’ve gone through the 2nd fitness assessment last Sunday. During the walk,it was very encouraging and motivated to receive the supports from all the pretty trainers, Jessica and others. They gave guidance and tips along the way which made the walk easier. Most appreciative. NOt forgotting all those were present. Many thanks. Will continue to train harder.
WHAT DO YOU WANT TO ACHIEVE? WHAT IS YOUR GOALS IN LOSING WEIGHT?
Just sharing with you this article I come across on how Alvin Lim lost 20kg in a year to fulful his dream, SO CAN YOU! – to encourage you.
Lose weight to join SCDF
WHEN student Alvin Lim failed to get the Home Team Merit Award to fulfill his dream of becoming a civil defence force officer last year, he told himself he had to lose weight.’
Alvin Lim said a strict diet and regular gym sessions, coupled with a focus to get the award, led to his dramatic weight loss.
Link : http://www.straitstimes.com/BreakingNews/Singapore/Story/STIStory_569816.html
From : Heather Lee [LTW1 - Bravo team]
Dear all,
Everyone have gone through the Assessment 2, some healthy tips for your reference
Healthy Tip 1:
In case your weight is stuck, try increasing the amount of time you exercise, the intensity of your exercise, or changing your exercise routine.
If you walk a lot, try jogging, swimming or cycling. If you normally exercise for 30 minutes, increase it by an additional 15-20 minutes. You can also try doing short bursts of intense exercises for one to two minutes followed by small rest periods.
Healthy Tip 2
When you have decided to make a good habit stick. Ensure you repeat the habit activity at least 3 times a week for the next 4-5 weeks.
Establishing a good habit like brushing your teeth two times a day or waking up early morning to exercise require consistency to make it stick. The more consistent you are, the easier it will be to stick to the good habit. Make sure there are no disruptions from the schedule.
Healthy Tip 3
Watching TV or reading books while eating is a bad habit. It tunes out the brain’s messages of satiety so you end up eating more than you should.
You often don’t even register the sensation of taste or the act of chewing and swallowing. This also leads to your brain craving for more intense flavors in an attempt to experience the sensation of taste, and you end up eating junk foods like candy, cake or chips. Both the French and Japanese cultures believe that it’s rude to do anything when you are eating.
Lastly, all the best to your last assessment.
From : Heather Lee [LTW1 - Bravo team]
HI,OUR LOVELY TRAINER,YOU HAVE DONE A GREAT WORKOUT FOR US TO LOSE OUR WEIGHT,AND WE GET SLIMMER AS THE WEEK COMES.WELL DONE.JESSICA,SKY,ZHYWEE,LISA……AND SO MANY MORE TRAINER THANKS TO ALL OF YOU.OUR SALUTE TO YOU.FROM JALAN BESAR GRC TEAM.KEEP IT GREAT WORKOUT UP UP.
JALAN BESAR GRC,WE ARE SO HAPPY TO KNOW THAT MORE OF OUR WEIGHT HAS LOSE EACH DAY.OUR LOVELY TRAINER.WHAT A HARD WORK YOU HAVE DONE FOR US.ALWAYS REMEMBERED BY US.FOREVER GREAT WORK TO ALL OUR TRAINER.THANK YOU VERY MUCH………
HELLO ALL OUR LOVELY TRAINER,WE HAVE LOSE MORE WEIGHT NOW,AND WILL ACHIEVED TO OUR TARGET,THANKS TO YOUR EFFORT THAT KEEP US DOWN IN WEIGHT,ALWAY REMEMBER IN OUR TEAM,JALAN BESAR GRC.AND MAY YOU ALL HAVE A WONDERFUL WORKOUT ON THE COMING WEEKS.THANKS ALL ……….THAT’S GREAT.
Yesterday workout was great, Intensity was just nice.Thanks for the healthy Tips.Thanks TFG Coaches.You all put so much effort for us.It is realy great.
West Coast CC whoooshhhh.
Because of Lose to Win Program there is lot of changes in my life style.
1.Before start this program I can climb only until 5th storey some more I can’t able to breath well so immediately I use my inhaler. But now I climb until 24th storey even I no feel shortness of breath and don’t have knee pain.
2.Before to reach office from marina bay MRT I usually wait for my office transport but now instead of get down in Marina MRT I get down in Raffles MRT and walk to my office (15mnts walk)
3.Before when ever I go play ground with my kids used to sit and watch them but now when they play I do exercise, walk around the play ground and play with them.
4.Before to do exercise I always tell no time. But now I learn to keep the schedule to do exercise daily. ( to reach 250mnts of exercise per week)
So now I feel that already I win in this program.
Thanks a lot for HPB, TFG and LTW organizers.
Hi everybody,
Other than doing my routine exercise like climbing steps (50 storeys), brisk walk, play badminton, attenting the workout at the CC, etc…I have added jogging which I hate doing it before into my routine exercise list…thanks to my colleague Tracy who encourages me to try it and I begin to love it now.
I am still loosing weight and still aiming to achieve my idle weight…
Keep up you guys and don’t give up….
” DON’T QUIT ”
” EVERY OBSTACLE IS A STEPPING STONE TO SUCCESS ”
Best regards
Fazlin
West Coast CC
I AM VERY EXCITED BY BEING AS A PARTICIPANT IN LOSE TO WIN PARTICIPANT. I LEARN MORE FROM THIS. I LIKE MY COACHES VERY MUCH. THEY MOTIVATE US VERY MUCH. THEY ALWAYS HELP US TO DO ALL THE EXERCISES. FROM THIS, I LOSE SOME WEIGHT. THIS PROGRAM TEACH US ABOUT FITNESS,NUTRITION AND
HEALTHY LIFE. ALWAYS I AM HELPFUL TO OUR COACHES. THANK YOU