Lose To Win 2 – Workplace Challenge Bootcamp Week 1
LOSE TO WIN 2 Workplace Challenge
Week 1 : LEARNING MODE
Lose To Win! Woosh!
Dear friends
Thank you for making the decision to get fit and lose weight via this wonderful programme by the Health Promotion Board. You’ll find that in the next three months, you’d be fitter, stronger and posess more energy than you’ve ever had 
On behalf of all your fitness coaches here at Team Fitness Guru, I’d like to say that it was nice knowing each and everyone of you. The enthusiasm you showed was amazing.
For those of you who are so excited to share your thoughts and do your online homework, you can start doing so first now, and check back again for more information later.
Work efficiently and effectively for success.
We made a lot of good friends from last year’s LTW1. Team Fitness Guru is honoured to assist them in your weight loss journey. And now, one year later, we’re here for the LTW2 participants (yes thats you!) with new and improved workouts and exercise prescription.
Well many others have and they’ve seen results – 12 kilos in 12 weeks? Really, thats easy – but requires work and determination. TFG’s long term goal is to get all of you to love fitness and have a high exercise adherence beyond 2010. (Yes some of last year’s LTW participants will be doing half/full marathon end of this year – I’ll introduce you to one of them soon).
Follow our guidance and instructions – we’re confident you’ll be on your way to SUCCESS. Need reassurance? Enjoy watching our clients’ testimonials here
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 buddy first.
Be inspired
Lose to Win 1 Best cadet (Male), Subramaniam Raghuraman (Right), from Eutech Instruments
In 3 months, Reduced by 9kgs, from 72.6kg (BMI 28), now BMI 24.6. Lost 4 inches off waist and 11% body fat.
Lose to Win 1 Best cadet (Female), Ashirdahwani Asmawi (Left), from Tan Tock Seng Hospital
In 3 months, reduced weight by 13.2kg, from 96.6kg (BMI) 28.7 to 83.4kg (BMI 23.4)
A few more numbers for you
- Khairul lost 7kgs in 3 weeks
- Yuen-En Chong lost 8kgs after 6 weeks
- John Hoe – Weight drops from 153.6kg to 143.1 kg (10kgs) after 6 weeks
- Chris – Lost 11kgs in 6 weeks
If they can do it, I’m pretty sure you can too.
For everyone: 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.
Your Offline ‘Homework’
As mentioned during bootcamp this 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%.
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)
Here’s some guidelines :
For Both (1) Workplace challenge bootcampers and (2) Community challenge GXers
First of all, please introduce yourself – and from which team you’re from (eg: Team A bootcamp, Pasir Ris CC GXers)
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. Inspire us!
Oh by the way, add me on Facebook, will you? 
http://Facebook.com/singaporepersonaltrainer
Sharm
Master Trainer
TeamFitnessGuru.com
_________________________________________
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
1. Learn how Team Fitness Guru (TFG) can help you attain your fitness goals fast by getting a personal trainer
2. Follow Sharm (TFG Master Trainer) on Twitter @SharmTFG
3. Get Fitness and Nutrition strategies on Facebook by joining Team Fitness Guru Fan page
4. Learn how your company can get great fitness trainers to conduct your corporate fitness sessions
Hey Coaches,
Firstly, I just want to say I am very happy to be part of the Lose to Win 2 programme and am very excited:
(a) My fitness goal is to be healthier and lighter. I want to lose 15kg in total but I will work towards the losing 1kg per week and loose 12kg by the 12th week.
(b) The reason why I want to lose weight is because, I have been struggling with my weight since secondary school, I really had enough, and there are so many nice clothes that I want to wear but am unable to. I am the only female in my family that is on the bigger side sometimes I feel like an alien. I have tried so many things to reduce my weight but all that didn’t help. I want to be happy with me. And I signed up for the 10 km Great Eastern Woman run I want to complete the run without walking.
(c) I intend to attend all the boot camps, do my physical homework and go to the gym on days that do not have boot camps. I am a member in a gym but am always lazy to go and was not motivated. Now I have no excuse.
(d) The coaches are very friendly and encouraging. A few of the coaches left some comments on my facebook wall, it feels really nice to read them and it keeps me motivated it is a battle everyday to lower my calories. This kept me going, thank you ladies! My teammates and Team A are great everyone is so friendly! Cant wait for Saturday!
Am I the first one? hmm.. hehe.. Here we go!
I’ve wanted to lose weight since years ago that I gain lots of kg. I’ve tried to work out but it was only for awhile. Then I started to gain weight even more. The determination to lose the kg is in me but it’s just don’t work out.
The first time I got to know about this program, I was very excited and eagerly to try out but something stopped me. It is my part-time job on the weekend. I told myself, to gain something you might sometimes need to sacrifice something. So I sacrifice my part time job and here I am, joining this program.
At first, my goal was just to look good to fit whatever clothes I like to put on. But then later, I realise my goal is more than just looking good. I want to lose weight; not to be overweight again, stay fit and healthy, and also to discipline myself to work out and not just to eat and eat.
I want to achieve those goals as I realise I couldn’t fit some of my old clothes, and the best part is I realise there is certain point that if I eat more than I could eat, I’ll have difficulties in breathing. Not literally difficult to breathe but I felt tired easily even when I’m not doing anything (especially when that happen and I keep on eating).
Day 1 bootcamp @ ECP was hard as I’ve not been exercising for quite sometimes. Even after listening to what the coaches said and what I got from the nutrition workshop, I am going to control my calorie intake and increase my work out. Take a step at a time as so not to shock myself mentally and emotionally. I’m teaching and when i look at my schedule, almost every day I will be going to the playground or outdoors. So I will be doing the physical exercise or activities with the children. It is fun that way doing it with the children. To add on, beside the bootcamp I want to jog or walk at the park near my place.
It was only first day @ bootcamp, I don’t have much comments on my team mates. For day 1, they are fine. We are still on our way of getting to know each other. Soon… soon… the bond will become stronger. As for the coaches, you’re all friendly and really motivated us. Hope to be close soon for the best of everyone of us!
That’s all for now, continue later tonight!
p/s: Am I too excited? or what?
Hi,
Today I had my first bootcamp at West Coast Park and I felt that I was still not recoverd yet due to lack of excercises for long time.
It did not come to my mind until recently I realised that how fat I am? I was below 60kg ten years ago when I was a university student. After joining the workforce for 3 years, I gained weight at above 80kg already, and the trend kept growing after the marriage, till today I am over 90kg. I can’t imagine how I get so much fat. All my clothes have to be changed every few years as body size keep increasing. I have tried to keep fit by playing basketball with friends at weekend, jogging with wife on weekdays, joining badminton team with colleagues and eating so call “slim” cereals for breakfast, but none of the activities can last for long time and I end up to get obese as time goes on.
It is glad to be part of LTW2 program. My goal is to lose weigth of at least 10kg. The ultimate reason behind is the health concern. I don’t want to be one of victims of Stroke, Diabetes, High Blood Pressure or Heart Diseases etc. Too many medical prolems are directly or indirectly related to over-weight. I want to live a heathy life and stay fit for my work and play.
To achieve my fitness goal, I will try my best to attend all the bootcamp sessions, to do regular excercises at home, to control my diet for low-calorie meals + vege + fruits. I have to adjust my lifestyle also so that I can have enough time for physical activities and good sleep. I strongly believe that physical exercise + heathy diet + good sleep will eventually reform myself, but it need some guidance, motivation and determination to achieve it.
As for coaches and teammates, it is too early to give comments now. But I feel that they are friendly and helpful. I hope to build the bond for the team as we have more activities ahead.
My fitness goal is to lose weight and to stay fit. I’m dreaming of becoming slim again like 5 or 6 years ago of my age.
The reasons why I want to lose weight, of course, because I am already obese, totally fat!! I want to be healthy inside not healthy-looking outside in physical appearance. Hehe. When I started to gain weight, I don’t mind it, but now that I’m growing older, I am having a difficulty in walking. I felt so tired every time I walk even in a short distance only. Of course, I cannot wear the clothes that I really want to wear because my size is bigger than last time (So difficult to find my size,huh). Most of all, I am emotionally sick of what I am now!! I want to gain back my self confidence which were lost many years ago. I could hardly remember that when I was young I laugh to those fat people which I see, then now I am one of those people..I belong to those people who were being insulted maybe by some people that we don’t know.
Well, I intend to achieve my goal through self discipline & perseverance. I need to become motivated to pursue these goals. Even though I know it will be difficult for me to achieve it because I don’t exercise for a long, long time of my life and will need a lot of adjustments for my daily life as well.
Today is my first bootcamp experience at West Coast Park. For now, I don’t know all of my teammates and fitness coaches as well, but looking forward that by this challenge, not only losing weight by gaining more friends too. All participating and working hard to achieve the same dream and goal “Lose Weight & Become FIT”. I really do hope that our fitness gurus/ coaches will have a lot of patience in motivating us to achieve our goal.
Wow..Andrea and Zie.. U are burning with excitement. That’s good.
To All the Bootcampers…
I applaud you for taking the first step on embarking this journey.
I want you to take one last look AT yourself now, and never look back. From now on, look ahead.
Focus on your goal,focus on that dress size you want to fit in, focus on that running event that you signed up and want to sign up,focus on your dream adventure trip that you used to wish for, focus on the improved medical report,
From now on…the moment you are put into a new challenging situation…before your mind say”THATS IMPPOSIBLE!!” SAY OUT LOUDLY ….” I WILL TRY!! I WILL TRY!! I WILL TRY!!”
EMBRACE THE CHANGE
LOVE
COACH LISA
A) Fitness goal?
I would like to lose at least 12kg, and also to be discipline and hv a regular exercise regime.
B) Reasons why I want to achieve my goals?
For health reasons and also to build my self-confidence. I have always been BIG and HEAVY. I
need to believe that with determination and will power, i can achieve my goals. I need to stop
giving excuses why I cannot find time to exercise or to be conscious of my food intake but to
tell myself that I need to make time and put exercise as part of my daily routine and make
effort to eat balanced meals.
C) How do you intend to achieve it?
To attend ALL bootcamp trainings. And also to continue with my Wednesdays 1h aerobic classes
at my workplace, to practise 2h of Taichi during the weekends. I will try as much as not to
take the feeder bus from the interchange to home, but to take a walk instead. I would also try
to get off a busstop earlier, so that i can walk a little longer distance.
As for food intake, I am trying to take oatmeal for breakfast, a light lunch and dinner. But i
still do struggle from time to time… liking yummy yummy and unhealthy food. I am trying to
take more fruits and vegetables daily.
D) Write what you feel about your Fitness coaches and teammates.
The Fitness coaches are ok… they r trying very hard to motivate us. I am still a little
skeptical of how much help or support we will be given during this period. Ha… perhaps…i m
osing faith already… but will see… afterall ..this is the first week.
[Comment moderated - Thank you Kay, for your feedback. Kindly email us at mail@teamfitnessguru.com with details of it. We take constructive feedback very seriously and we thank you in advance for your input. - TFG Management]
(E) Physical activity of at least 10 minutes completed this week so far….
Activity 1: Bootcamp @ EastCoast Park – 90min
Activity 2: Aerobics session – 60min
Activity 3: Badminton game – 20min
Activity 4: Getting off 1 busstop earlier – 10min
———————————————-
Total:180min
Hmm i should start using my pedometer to record the number of steps i took today…
Hi everybody,
I am very happy to be part of the lose to win program. I am glad that i finally make the first move.
My fitness goal is lose 12kg after the 3mths of the program.
Day 1 at bootcamp is fun as i can get to know new friends. Jalan ,Zakir, Sharifah and many more names to come. The day 1 bootcamp is also quite tough for me as i have not been on active exercising for many years, but i am not discourage as What Coach Sharm has say, this is just the learning phase. Once we get over it, it will be better.
Look forword to the saturday bootcamp
cheerios ( my everyday breakfast… haha)
kel
Hi to all fitness coaches! It has never crossed my mind to make it a point to exercise all these years . Due to commitment in my work, I had to work more than 12-14 hours a day. By the time I reached home, I’m like ‘half dead’. I always used this as an excuse for not exercising . During the weekends – I’ll be too occupied with my family activities n this gives me another excuse not to exercise . Perhaps it’s also due to lack of confidance , I always have this thought tat I will never be able to lose weight so why do I need to exercise ? But my mindset changed entirely after my 1st bootcamp at westcoast park. Though it was tiring but it was really fun! Thumbs up to all fitness trainers for a job well done! After the training , I actually went back to my office to work n surprisingly I was not feeling lethargic but instead felt so much energized ! I continued working til 10.30pm and my mind was very clear & alert . Very different feeling from those days when I had to work long hours . . used to feel very drained n mentally very tired Sure hope to shed away some kilos so tat shopping for clothes can be a lot easier. Hee hee .. I will persevere n endure all the tough road ahead n complete the 12 weeks with u guys … A fitter n a healthier me is all I want to achive on this program! Ganbatei!
Just after the first bootcamp, I’ve already felt motivated and I’m looking forward to the coming ones.
I’ve been like a balloon for the past 10 yrs after I’m stuck with a deskbound job and being ‘fed’ at meetings, briefings, etc… like no one cares! I used to workout and counting my calories by planning my meals daily and lost 10kg in abt 6 mths. However, lately I’ve been so lazy tho I kept telling myself that I need to ‘move’ or I’ll double my size in no time. Thanks to HPB for L2W and TFG for great fitness trainers. I know I can do it with determination and discipline + hardwork.
a) I hate feeling lethargic everyday and hence, my fitness goal is to feel healthy and fit. I
want to always feel ALIVE! We eat to live and not live to eat – and I must keep that in mind if I wanna live a longer life so that I can spend it with my loved ones.
b) Some of the many reasons why I wanna achieve my goals are…
i) I have a teenage daughter and I wanna live a long, healthy life to be able to see her grow up to be a young adult and going thru the stages of her life.
ii) I’ve been having some joints pain and I believe if I lose some weight, it will help a lot.
iii) Off to Melbourne in November to meet my bf + a holiday (good timing, eh… right after the 3 mths of L2W ;-P)
c) With lots of discipline and determination. I’ve started planning my meals and counting my calories. Taking the stairs whenever available, rather than taking the elevator or the escalator – especially at home and the MRT stations. I’ve been on my walking shoes whenever I leave home as it comes really handy whenever I feel like walking home from work. I also keep a skipping rope at home and at work. I try to skip for 5 mins at every hr while at work if I know that I do not have time to do my briskwalk or other exercises for the day. I just need to keep myself moving.
d) Coaches are great motivators and I love all the pushing and encouragement they’re giving. My teammates are fun and they are another form of motivators. We help to push each other
e)10 mins of Physical Activities:
- briskwalking
- spring cleaning (office)
I had been over-weight since I wa young, never had an impression of a slimmer version of myself. I try many slimming centers, it does not work due to lack of determination and work-committments. It was only when my health starts to go haywire in Oct/nov 2007, where I got double vision, high blood pressure, breathless, giddy..& I weighted 107kg that I decided is time I need to do something to on my weight & health. So I went to China to undergo 2 months intensive inpatient treatment – mainly accpuncture, exercises & eating healthly. Within 2 months I lost 14kg, the best part is I can see a major different of myself… when I return I continue with the exercise and watch my diet.. in total, I lost 30kg in 1 1/2 years after maintaining it for 7-8months, I side-tracked with no exercises and eat anything i want.. and start to put on last June… back with me another 20kg…. and now I had to start all over again….
I’m glad that there is such a program and able to be part of it. Doing workout with a group of people who had the same goal, will make it much easier to achieve than individual efforts! I hope my fitness level will gradually increase and after the end of this program, I can shed off 10kg. I’m very confident that i will achieve this target as I got good support from my family & colleagues. My mum especially accompany me for 1-2 hours evening walk 3x a week and my company & colleagues for organising an evening walk, pilates, tennis, etc…
Now I just need to make sure I attend as much bootcamps sessions & watch what i eat.
With the knowledge I acquire from the Nutrition Workshop, I’m now able to know my daily intake and how to count the food calorie.. This is realy important as it play a critical parts whether we can meet our target!!
The coaches had been friendly, understanding and motivating, what I like best is we can chose what we want to do or rather within our means at our current physical condition, there was no forcing on us… with no pressure & high demands, it make me feel more comfortable and looking forward for the Saturday workout…
Hie there everyone, I am so excited to be writting my views and feedback about LTW2.As one of the contestant, I am very proud of myself for taking a big step in my life. That is to get healthy and fit again , like I used to be.
There were two major incident that had happen to me, I had an motorbike accident back in 2007, which I have injured my knees.In 2010, I had in jured my ankle so badly that I need strecthes to walk.I felt depressed,when I had my knee injury, I am suppose to take care of it and I didnt do any excersices , because I dont know what kind of excersices to do,so that my injury would not come back to me.From there, my weight increases tremendously, my knees getting weaker and eventually I had a fall, which injured my ankle as I couldnt balanced myself well.
There was a start, I thought that, if I dont do anything about it, it might get worse.When I know that there is such a programme from HPB, which gives you the correct guidance to a healthy lifestyle, I straight away sign up for it.And I never regret it! I believe that with LTW2 , I can achieve my goals.I believe that the coaches will guide me through all the way , and excersing as a team will make me motivated to do more.
For a start, I have been taking stairs , whether its at home and work.I have been watching what i eat and drinks lots lots lots of water rather then sweetened drinks.I been following the LTW2 workout DVD at home at least to increase my stamina slowly.
I believe in myself that I can do it!!I will do it!
=What would life be if I have no courage to attempt anything? Aite =
Physical activities at least 10min…
-boot camp @ ecp 90min
-everyday been climbing up the stairs @ home, @ work, to the bus stop.
yesterday, I missed my bus, so walked down to the next bus stop, infact i walked even further! 3 stops away! and i felt happy about it! every movements count right.
i feel motivated already! see you all tomorrow! (done the homework of 5 storey!)
now, to share, i’m trying and so far day1 as of yesterday, I managed to lessen my meal. and the best part, i got my MOTHER’S support! she cooked vege soup and any soup for me since monday! THANK YOU MOM! love you!
all the best to all of us!
HEY all,
E) When to the gym yesterday. Was very focused on exercising, however, had to stop due to a sharp pain on the right side of my stomach, think it is gastric. Was very disappointed that my gastric is catching up with me, I will be going back to the gym today. Hope my workout will not be disrupted by gastric again. See you guys on Saturday!
Hey Westcoast’s Boot campers!
Yesterday really did kick start the physical side of me… All the balancing and endurance really knock me out. After the whole boot camp I was super grumpy I must say. I couldn’t go for my M.I.C.E class cos I was muddy and I was itching like crazy. It just drives me nuts when next week is my examinations and I got to miss my class. Anyway the best remedy for my itch – The cooling powder and fan after a good shower!
Homework… My fitness goal is to lose at least 10kg (hopefully) after the 3 months boot camp. I will be able to jog 5KM which I used to do and climb a flight of stairs without panting like crazy.
What I have been trying to do is to cut down on my food intake. Not the usual dishes where they are fried or pouring a scoop ful of thick gravies. I source for alternatives like soup based items and stir-fry or steam dishes. Not forgetting exercise. I will do more brisk walking, take the stairs instead of the elevator so as to push myself further.
The fitness coaches were motivating and to me I don’t feel pressured. I could do it at my own pace and do more if my body allows me and stop if I can’t. The balancing station really stretches my muscle and it felt good! The endurance was crazy! The running and movement.. But it’s FUN!
When I achieve my next >10mins activities, I will be posting again.
Later~
Hi everyone,
First and foremost, I would like to thank all the trainers for their patience in coaching us the proper exercise techniques in this LTW2 program.
I used to be trimmed, fit, healthy and very active in the past. My weight was in the range of 48kg to max 50kg. Clothes size was S. I was so active that my weekly schedule was always packed with activities such as going to the gym for workouts, hockey training, soccer training, playing badminton and basketball in the weekends and at that time, running 3.2km in less than 15mins was as easy as ABC.
Soon after I got engaged, then married, I realized that my weight kept increasing. My love for food has always been the same but I realized that my metabolism rate is decreasing. From 48kg to a fast increasing 70kg, it was a big shock to me. I had difficulty shedding of the extra pounds and I felt tired easily. I couldn’t even fit into my favourite dress that was given to me by my husband. I felt really sad. I kept telling myself how fat I have been.
I decided to join LTW2 and my husband is very supportive of my decision to lose weight the proper way. He’s helping me to control my diet and he’s once again my personal trainer when I started exercising at home since last week.
Yesterday’s bootcamp session was really great. I’m really looking forward to tomorrow’s bootcamp session at Toa Payoh. I will definitely push myself a little harder to lose these extra pounds and I really hope to lose at least 12kg in these 3 months…..I can’t wait to see the new me in my favourite dress this October…;-)
Hai Trainers and Team ‘A’ buddies.
I am very happy to be part of the family members Lose to Win programme. This will motivate to achive my goals.
My fitness goals are to stay fit,healthy,look ANGGUN and to lose 10kg.Since the induction day and first bootcamp training I felt very good and very great for myself and I started going up and down staircase from 5th story at my apartment.Hopefully I will do more activities in future due to I am very busy woman…see you guys with more inputs..
A) Fitness Goal
I want to lose at least 10 kg.
B) Reasons why you want to achieve your goals
I want to slim down and look good!!
C) How do achieve it
Control diet and do different types of exercises. Different types of exercises so that I will not feel bored and give up halfway.
D) Write feelings about your Fitness coaches and teammates.
They are great and fun! Coaches are motivating us.
Our team need more time to break the ice, as this week is just our 1st bootcamp session.
Believe that we will be united soon..
E) Physical activity of at least 10 minutes
I cant walk up the stairs due to weak knees.
So done other types of exercises:
Activity 1: Bootcamp at West Coast Park – 90 mins
Activity 2: briskwalking at Yishun Park – 120mins
Activity 3: Swimming – 40 mins
Activity 4: Yoga – 60 mins
Activity 5: Bootcamp at Toa Payoh Park – **this sat**
Oei Guru & team B bootcampers.
My teammate & I have just completed our homework for today, ten floors challenge. Like everyone here, our goals is to lose weight. My goal is to lose as much as possible (at lease 10kg) so that I am fit and healthy again. Also, I can wear back my old clothes which is too tight for me now. All thanks to the LTW organisers & the TF Gurus for helping us to acheive our goals. We will put in our very best effort to face the ‘AKAN DATANG’ challenge and wish everyone in the program achieve their goals too. Personally, I have enjoyed the “appertiser” of the program yesterday at West Coast Park and so far no pain yet. Looking forward to tmr’s workout and we shall have another rounds of friends making and exercising.
Lose to Win, WhoosH!
Alright guys & gals, OK Coach(es)
Activity for the day – I briskwalked from office @ Bugis to home @ Telok Blangah, in just under and hour (inclusive of all the red traffic lights! lol). Also did the 5 storeys staircase climb… from my house @ level 2 to my aunt’s @ level 6. AND I’M FEELING GOOOOOODDDD!
Hey hey, missed the first bootcamp session on Thur but all charged and pumped for the Sat, which is today! I can reminisced those days when I need to get up early and pushed by the RT trainers! Yea… those who failed IPPT, haha.
Thanks HPB and certainly many thanks to the coaches.
Dear Lose to Win 2 Participants
WELCOME ON BOARD TO LOSE TO WIN (LTW) CHALLENGES.
When you signed up and get yourselves MENTAL & PHYSICAL ready for the challenges, you have already win or earn the following;
1) At least $1000 worth of Nutrition course (Basic Nutrition, supermarket & restaurant tour as well as healthy cooking) and boot camp [Learn the knowledge of different types of exercises – Yoga, Pilates, flexibility, resistance, Isometric ….. etc, cool down and warm up exercises…….. many more for you to find out]
2) How to live, eat and stay healthily.
3) 40 free meals at Kopitiam
Many more for you to find out and at the end of this challenges, you will find that – those who have illness like diabetes, high blood pressure, high cholesterol, etc ………… you will find your doctor reduce down your dosage because of your change to healthy lifestyle [Eat healthy and exercises] and those who have no illness – you will find that you are more happy and healthy [Exercise brings out Endorphins]
Not forgetting – a minority of you will get extra – winners of the awards.
Shared by Heather Lee [2009 LTW West Coast – Bravo 1]
Sharm – maybe a bit of long winded – BUT MUST – MUST listen closely what he said – you will benefits from his speech.
oops ! forget also MUST read his passage in the Team Fitness Guru web pages for LTW participants.
The other trainers are very helpful. Please reflect your problems in exercising – they will help you to find a modified version of the exercise, and many more.
Join Team Fitness Guru facebook too.
Hi, I’ve been trying to lose weight for a long time. I’ve been exercising but my weight never go down. Becos my biggest weakness is FOOD!!!
So far all the coaches are v friendly and the teammates are fun too! Its great to hv so many pple working out together. Thats all for now…bye2
I hope with a structured program like LTW & self determination, I can lose 10 kg at the end of this program. I want to stay healthy & live a quality life. Beside coming for the bootcamp twice a week, I also do muay thai once a week (2 hrs, includes physical workout + 8 mins of sparing with the trainer, its fun!). 1 hr circuit trg during lunch time weekly. I think I shd hv enough exercises, so I really hv to watch my food intake
Dear Coaches & team B bootcampers,
We have completed our 2 session of Boot Camp.. TODAY @ Toa Payoh Park..
Inspired by all the coaches to finish my Online homework & physical Homework…
Woot !! Here i’m blogging…Before I opened my Lappy.. I climbed the HDB stairs (my physical Homework)… up up up…1st to 5th floor..
The devil side of me is asking me to STOP & take lift.. Devil says “Coach only say 5 storey lei.. should i stop here & take the lift?”
Then The Angel appeared too… “Ying Ying for your health go on on and on… U can do it.. go ONz…..!!!!” I WENT ON climbed up to 12th floor… *wink*
I am very happy to be part of the lose to win program. It’s really FUN!
My fitness goal is lose 10kg after the 3mths of the program. 10kg?? Ya 10KG
To all my team mates….LET do it together.. Ganbatei!!! Have Fun & be healthy!
About 90% of my relatives and friends are beyond the healthy BMI range…so we have all decided to lose weight for my daughter’s wedding to be held on 1 Jan 2011… the couple will present a special prize to the one who recorded the most no. of kg lost. I’m hopeful to be that person…yah! the bride’s mum…what can be more motivating than looking good on your daughter’s wedding and winning a prize from her! This programme came in the nick of time to help me meet my goal of loosing at least 10 kgs before the wedding and I am all so excited about it that I have held back tailoring of my clothes to fit my new size. Just to share some steps I have taken:
1. Drop 1 station before my house and walk home
2. Take the steps up to my 6th floor
3. Go for a 45 minutes walk on weekends
4. Cut down calories intake by 500 calories
Team B & Coaches, I would like to express my happiness to be a part of the member of Lose to win challenge 2 programs. It is inspiring me to achieve weight loosing goals. My fitness goals are to loose weight, healthy. I targeted to lose 10kg. I feel good after 2 boot camp training. The coaches are teaching friendly and efficiently. I started going up and down staircase from 7th story in my flat & work place. Thanks trainers & team mates…
Dear All,
Had my 2nd session of boot camp today at Toa Payoh Park. Great workout, happy to see all my friends from Group A again.
Really feel motivated to lose weight and be fit this time, should say my thanks to Karliana for her motivation to get my team to join this challenge.
Hopefully with hard work, self discipline and perseverance I’m able to achieve my goals…..
On Friday 30 July 2010, my HR Manager Catherine Chua had organize a Trail Walk to Mount Faber and Henderson Waves. Had a great bonding time with all colleagues.
Thanks also to all the Fitness coaches for their patience and motivation.
Shall see you all again on Tuesday…..Whoosh!!!
Dear All,
Had my boot camp session at Toa Payoh Park today. Great workout, learned new set of exercise…. it was tough but I feel very motivated. Happy to see all my friends again from Group A…. even though we still have long way to get bonded.
I hope this time I’m able to lose my weight and be fit + healthy. With perseverance, self discipline, focus and motivation from my hubby, kids & the fantastic Team Fitness Coaches really hope I’m able to achieve my goals.
I also would like to thanks my Friend and colleague Karliana for her idea to join Lose to win challenge.
To all the participants don’t give up…. lets do this together !!!!
And not to forget my thanks to the coaches for their patience, drive and motivation.
See you all on Tuesday…..
Since Jul 24 till today, I’d lost 2.1kg & 1.1% body fat. I won’t have done it without my mum joining me for an evening walk 3x a week, we walk at least 1-3hrs non-stop depending on the starting time… and the nutrition workshop 1 had made me understand what’s my daily intake calorie and how much calorie some of the food we eat and in order for us to lose weigt, we need to deduct 500 calories from our daily intake! With this new knowledge, I’m now able to count my calorie for the day and when I buy things I check out the nutrition facts label, which i never done so previously.
Physical activity for the week:
Brisk Walking – 300mins
Bootcamp sessions – 80mins (40mins/session)
Later in the evening after dinner, will be going for another 1hr walk & 5-storey stairs climbing.
Tomorrow, gg for the New Moon Charity 5Km Walk at White Sands.
So, I’m glad this week I had achieved the coaches offline homework
After attending 2 bootcamp session, I’m really glad I joined Lose To Win challenge. I would like to thank my colleague Karliana because this was her idea…..
With perseverance, self discipline and focus, I really….really hope this time I’m able to achieve my goals.
Can still recalled how my colleagues used to gave sarcastic remarks when I’m trying to change my diet or losing weight.
Many thanks also to the Fitness Team Coaches for their patience, drive and motivation.
To all the participants… LETS DO THIS TOGETHER!!!!!
Physical activities at least 10min yesterday:
. How I did it? I was determined… I know I can do it. Everytime I see someone walking infront of me, I will overtake… hahaa… KIASU! Anyway, it wasn’t so easy coz everytime I past by a bus-stop, I was tempted to stop and hop on a bus…lol. So what I did was I tell myself… okay, at the next bus-stop, I will. When I reached the next bus-stop, I kept telling myself the same thing till I reached home… hahaaa. You have to lie to yourself sometimes 
- Briskwalked after work – from office @Bugis to home @Telok Blangah (Route: South Bridge Rd – Chinatown – Tanjong Pagar – Harbour Front – Home Sweet Home. Time taken: 50mins! I can’t believe it… hahaa. As soon as I reached home and open the door, mum asked what happened coz I was all sweaty
…
Physical activities at least 10min today:
- boot camp @ TPP 90min
- 10 mins of weight (a pair of 2kg dumbbells) at home.
Hey coaches, you have been very motivating and helpful. With your great help and our determination, to lose at least 1 kg per week seems possible (errr is it possible??? i am not sure if i can do it??? but i will try).
Previously, when i was feeling motivated, i can jog 3 – 4 times every week for 2 – 3 weeks and 40 mins every sessions, but when i didnt see the weighing scale go down, i would just do 1 or two times, and the mood just swinged up and down.
When i first knew about the programme, i was very excited and thought that this was the chance to really lose those extra kilos for better health and of course to look better.
To my team members, Ros, Lilian, Joanna and Erny, WE GO GIRLS!!!
To team of West Coast Whoos, whom i met on Thursday and this morning, Herman, Xie, Vennessa, Estela…………..HELLO!
I hope that by the end of this programme, i would be more motivated and disciplined to exercise more regularly and keep to 3 to 4 times a week.
Did the following this week:
Skipping (Mon) – 40 mins
Bootcamp (Thurs) – 40 mins
Bootcamp (Sat) – 40 mins
Total – 120mins. Will jog 40mins on Sunday.
Have a great weekend, coaches and all partcipants!
Hi all, I joined Lose to Win 2 so that my husband can stop calling me “Pork Chops”!
But of course, i would like to wear the old clothes that are still hanging in my wardrobe and to regain the fitness level that I used to have 2 years ago before I had my baby.
Exercise that I have done so far this week
1. 30 min slow jog on Tues, at 5.30am in the morning
2. Bootcamp session at West Coast Park
3. Half a day spent with my son at Sentosa Underwater World on Friday, carrying a 11KG son + diaper bag + chasing him around.
4. Bootcamp session at Toa Payoh Park!
Say bye bye to 10KG in 3 months time!
It’s been a very long time since i really work out and sweat.
Reason: Lazy
No time
excuses after excuses
Well, it makes put on alot of weight especially after the birth of my daughter 13 years ago.
Only these 2 years been thinking of reducing weight. Not much action done ,,,,,,,hahahahah ,,,,thinking but no action.
Recently been to a health talk and my body start to give off signals —-lets me really start thinking. Try cutting down my calaories intake but in vain ……..
But it really maintain my weight but not cutting down….
So decide to join Win to Lose 2 to really lose these excess fats…..
So when coaches request us to write down 150 mins of workout this week. After thinking and calculation,this is how I am going to achieve
1) Thursday n Saturday – Workied out for an hour each. Making it 120 mins.
2) walking form office to MRT – 15 mins x 5 days = 75 mins
3) Walk from Tanjong Pagar to HPB – 15 mins
4) Walking upstairs daily from ist floor to 2nd floor my house daily – instead of taking the lift which I did every day. and climbing stairs up to my bedroom more often rather than getting my kids to climb up the stairs to get what I need from the bedroom.
Well, I may not be doing too good but hopefully, by next week I will be walking to Outram Park to take MRT back home instead of taking MRT from Tanjong Pagar – increase another 10 mins walk…. But time may decrease as I will be praticing my brisk walking …. hahahhah
Hopefully, by end of 3 months – I will be losing at least 12 kgs.
Hahahahahah – All Campers – Jia You Jia You.
Thanks to all the Coaches for being there to guide us and being patience with us when we are so noisy and a pain in the neck
hi everybody
im really happy that i have the chance to join this programme, hopefully i can be more discipline and motivated to get myself exercise and lose weight.
i have been over weight more than 10years, from pri school till now. my main weakness is on food. always cant control the food that i eat.
im working as a nurse, sometime my patients would ask me is it im pregnant and they will laugh at me ask me to slim down. so my target would be at this end of programme i can reduce my bmi to 25.
thanks all the coaches for helping me…
Physical activity completed for period of Jul 26 – 31:
1)Tues, Wed & Fri – Brisk Walking (300mins)
2)Thurs & Sat – Bootcamp sessions (80mins)
3)Sat- Brisk Walking (3733 steps), climbing 5-story stairs & hula hoop (1Kx) (85mins)
Sharing Point:
1) For those who like to start with walking especially those who had knee problem (just like me), walking is good exercise to start with after dinner… try to get a stepdometer from Guardian Pharmacy – $12++, quite accurate, it count your steps, distance and calories burned. You just want to walk more & more each time…
2) Try to drink a cup of fresh fruit juice. It said to take it on an empty stomach for it ultimate benefits!
Hey guys fm TFG and Westcoast Team,
Had great fun today and looking forward to Thurs. ..
Today, was out for dinner with my kids .. wud have opted steaks and soup in the past but not today … had ordered only grilled salmon with 2 servings of salads! (avoiding the fries is such a painful thing to do) but it’s the thought of have the encouragement fm TFG fitness trainers that i finally replaced the fries with salads. Did not order any drinks for myself but instead just took a few sips from my daughter’s drink. I will try to say NO to myself whenever i feel like indulging into a big feast !!! Cheerios!
Hi Hi all Bootcampers and Coaches,
Great to know you all – slowly but surely, we will get to know each other more!
When LTW 1 came to my office last year, I was really really tempted to join. But shyness and laziness got the better of me. i gave all sorts of excuses not to join. And when I saw how my colleagues became trimmer and fitter, I regretted not joining sooner! I started my own program and over the past 9 – 12 months, I have managed to lose 4 – 5 kgs. But doing it on my own means I don’t have the correct technique and knowledge and the support of at least 100 other bootcampers and coaches!My weight loss has also stagnanted. So, I am desperately in need of a breakthrough – not a temporary quick fix but a permanent life style change. And I know without professional help, it is not going to be that easy. So, when LTW 2 came around this year, I grapped the chance and here I am – 2 sessions done already!
My fitness goal is to lose that 12 kgs that the coaches said is possible to lose. Most importantly, what is driving me is to live a healthy life – to lower my cholesterol level without the help of medicine. I want to be healthy for my loved ones, to be able to be with them and take care of them. I hope to inspire my loved ones to live healthily as well. So, the game plan is to follow the LTW program closely and to do more at my own time.
Msny years ago, with the help of a personal trainer, I lost 15 kgs in 6 months. (Sadly, due to some changes in my personal life, the lost kgs caught back with me over the years.) So, I know it can be done! And this time, I am not going to lose focus again!
Come on, bootcampers, together, we can make it happen!
I must thanks to HPB allow me in part of LTW2, I really enjoy this programme.
A) My goal is to lose another 17 Kg to achieve my standard BMI.
B) My main reason is to stay in healthy, reduce my body weight and reduce my blood pressure as well.
C) Control my diet and do more exercise to achieve my goal.
D) All the coaches are friendly, great motivator, and approachable persons. My teammates are fun and we are motivated each other.
E) I have achieved the following exercise at least 10 minutes for the past two weeks.
a. 2 hours 30 mins – Had my breakfast at Jalan Besar last Sunday morning, and walk all the way to Botanic Garden. (Jalan Besar > Queen Street > Middle Road > Mt. Sophia > Singapura Plaza > Orchard Road > Tanglin Mall > one big round in Botanic Garden > Tanglin Mall > CKTang Orchard)
b. 1 hour 40 mins – Brisk walk follow the circle line from Paya lebar and stop at City hall. (Paya Lebar > Old Airport Road > National Stadium > Nicoll Highway > Suntec City > City Hall)
c. 30 mins – Brisk walk from Sembawang MRT to Admiralty MRT
d. 1 hour 20 mins – Brisk walk from Admiralty to Woodlands NTUC to buy groceries and foods, carry it back home at Admiralty.
Hi, Team A Bootcampers and Coaches,
I am happy to be in the programme. It is really fun. The trainers are very patient, friendly and encouraging when training us. Thanks loads to the trainers.
My fitness goal is to lose weight, keep healthy and fit. I will tell myself to work hard and continue to persevere. I am starting to climb staircase from 1st to 5th floor(before, I used to dislike climbing stairs).
Looking forward to the next training on Tuesday.
Hello Team B and Coaches,
It is really fun to be in the program.
My goal is to reduce 10kg of my weight.
Physical activity completed for period of Jul 26 – 31:
1)Tues, Wed & Fri – Brisk Walking (60mins)
2)Thurs & Sat – Bootcamp sessions (80mins)
3)climbing 5-story stairs (10min).
Yesterday’s (Saturday) @ Toa Payoh was short.. its like.. ehk? done? but.. there’are pain here and there! guess its something more than the one on tues. More to come! I’m loving it! i’ve already started to take care of my intake. that’s more like it!
Hi Sharm and Trainers, will you be doing the same for Community Category?
Hi TFG coaches & all participants A & B group,
Happy to be selected for this program. Had fun last week on both boot camps.
Thanks to the coaches & trainers . They are a great help .
My goal:
1. To weigh 59kg when complete this program (if not at least 4kg minimum)
[good news though - i've managed to lose 0.5kg since after last week(before=66, today = 65.4)]
2. To maintain my health & reduce my BP, bring back my Blood sugar to normal.
Past week :
1. Been eating lesser rice , replaced with whole meal bread instead for dinner.
2. Been doing brisk walking (45mins) round my neighbourhood parks (I stay near pasir park)
3. Been walking up the stairs (3 days a week) up 5 storeys.
Saturday’s boot camp was fun & bearable. Looking forward for the next boot camps on ww32.
Love this program…
Cheers!
hi coaches….
I enjoy myself with the workout on Saturday although it was short but the indensity is jsut right for me. It really boost my spirit doing it and I have decide to go for brisk walk at east coast park with my family for 30 minutes this evening.
My goal is to lose 1 kg per week and total of 12kg in 3 Months.
I want to get into my old clothes and have confident in myself.
Thank coaches for the encouragment during th training.
Hi guys,
After the 2 bootcamp (West Coast & Toa Payoh), I’ve already feel the soreness and pain all over my body. This was all due to my lack of exercise. I used to weigh 75kg. It all started when I had injured my right knee-ligament during sepaktakraw tournamet back in 94′. After discharged by physiotheraphist, I hardly touched any excercise tools/machines. With the same amount food intake patterns & no exercises/sport training all these long years, weight just getting heavier & heavier every month(101kg). I’ve lot of feedbacks from my friends,relatives & loved ones about my body-size & health concern. I took this opportunity, got to participate the Lose-To-Win 2 programme, so as to achieve my fitness level back & continues healthy lifestyle. Lower Calorie Intake vs Burn More Fats = Weight Loss.
Although sometime packed with my workloads, I’ll my very best to follow all the Fitness Assessments & Bootcamps.
As for all the Fitness Coaches, they are professionals & know very well about what is good & best for the participants individual ability. All my Group B team-mates are wonderful, they simply enjoy every moments of the programmes.
Keep up the good works . BRAVO.
See you next Thursday 5th August-10
Hi everyone! Like every participants here I share the same goals, to be more fitter, trimmer and healthier. The reason why I wanna join this prog cause I have never been fit thru out my life so far. I have been overweight since young (pri school days) till today I still am. I want to feel how is it like being fit and having a healthy lifestyle. My aim is to lose 15kg to aim for my standard BMI (^_^)
Lately, I have been cautious with my food intake by opting for more veggies and soup dishes and no more soft drinks(contain high sugar) and I am starting to climb staircase from 1st to 5th floor at my workplace.
Looking forward to see Group A at East Coast this Tues for the fun and wonderful workout!
Hey guys!
“My friends and family have been asking has the programme started”- they are one excited.:)
Anyway, im super duper glad im in!
Hooooray!
My aim:
To lose atleast 15kg from this whole programme. I know its manageable and i know i can!
Reason being:
Im been the biggest niece/daugther/sister eversince i was a baby.
Never did i saw myself being in the acceptable side.
Being the eldest in my family, my dad challenged me to lose 20kg in a year ( from 26may2010 till 26may2011 )- motivation that got me moving.
Im glad that this programme create such great bonding within the participants and coaches so that instead of feeling as though im competing, i feel like i have another big family with me. Many many many bootcamp sessions ahead. Yippie!
ps: i’ve started slow jogs for 15mins and swimming 10laps 15mins in day.
)
splitting the timing between two activity
See you guys on Tuesday:)
Hi TFG coaches and all participants of LTW 2010
Glad that I have made the right decision to Ljoin the LTW 2010 programme.
My goals is to lose 1 kg a week and total of 12 kg for 3 months, if I’m able to lose more I will be more happier.
Past Week
1) Been taken lesser portion of my meal
2) Do exercise regularly – climb 40 storeys before going to work every morning
3) No titbits
Thanks coaches for the encouragement during the training.
Supposely to go for a 5km charity walk but was rainly so heavily that I give it a miss.
Instead went for a swim after the rain stop. It started
to rain after 30mins swim, the water was cold especially when there is totally no sun.
This type of weather is the best to sleep n stay at home.
Hi Coaches,
The bootcamp sessions bring back the memories of the army physical training, they were enjoyable but slightly tiring… The coaches were encouraging and motivating all our teammates to carry out the exercise activities throughout the training sessions.
a) My fitness goals are to reduce weight of 10 to 15 kg in 3 months.
b) To be more healthy and reduce the size of my tummy.
c) I will put in my best effort to exercise more frequently(at least 150 mins per week) and reduce at least 20% portion of meal intake.
d) This week besides the 2 bootcamp sessions, I have went for jogging for 60 mins and after that I have climbed up the stairs to 9 storey within 15 mins. I will also try to climb up the stairs to 9 storey everyday from next week onwards.
Hope all our teammates can achieve their goals.
Thank you coaches!
Hi everyone.
Great to see so many happy comments & encouragement from all of you.
Today I had a place of greens and chicken w less rice. Feel guilty so decided to walk around my office(yeh im working lah!)two rounds 10 mins. Feels so much better, maannnn!
Can’t wait for Tuesday. In office I keep talking about “boot camps” until my friends gave me resigned looks. I go on telling them to go join this program bcoz it is so fun to meet up with people u don’t know that becomes ur friends…
Woosh!Woosh!
Hi Coaches,
I really enjoy all the session over past few weeks in the L2W classes. Even thou i have to go all the way from joo koon to west coast,katib & toapayoh.
I want to loose my weight 1 kg p/week for healthy life style,be active always,better looking & longer life.
I’m trying to walk every day 25 mins & 7 story staircase in my block.
Thanks to all coaches for their help & encouragement during the training, we are like a one family & all are under one roof.
After 3 times trainiing in the boot camp I felt there strength in me since I put weight from 37 kg to now 6okg. For the past 4 days I manage to climb 13 floor to my flat. Althought it a struggle
at first but happy when I made it.
My goal is to get back my weight so that I look good, healthy & also hope to win the prize at the same time!!!
Hi Coaches,
This camp is encouraging. feel good to exercise in healthy and positive ways.
a) My fitness goals are to reduce weight of 5 to 10 kg in 3 months.
b) To increase my fittness level & be less breathless during training.
c) I have started to climb 5 floors up daily, exercise at least 150 mins per week and reduce my intake by half from what I used to take before.
Thank you coaches!
I Love TeamFitnessGuru!!!
I’ve never had such friendly coaches before.
You ALL rock!
The bootcamp brings me back to my younger days when I was in NPCC.
As we workout, all the memories flashes back.
I used to love workout but lost touch for the past 10 years…
Now I’m re-visiting it & I’m loving it.
FYI – I bought a new pair of HOT PINK cross training shoe…
I’m ready to train, run and burn those FATS!
Look forward to seeing yall every TUE & SAT!
Hey everyone,
First and foremost, I would like to thank HPB for organizing the LTW2 and also all the trainers for their patience in coaching us the proper exercise techniques in this LTW2 program..
A) Fitness Goal
My goal is to reduce weight 17 kg in 3 month to achieve my standard BMI.
B) Reasons why you want to achieve your goals
My main reasons are to slim down, stay health and look pretty!!
C) How do achieve it
With perseverance, self discipline, focus and motivation from my family, colleagues, bosses & the fantastic Team Fitness Coaches and I believe I can achieve my goals.
D) Write feelings about your Fitness coaches and teammates.
They are great and fun! All the coaches are friendly, great motivator, and approachable persons. I love all the pushing and encouragement they are giving. My teammates are fun and they are another form of motivator.
(E) Physical activity of at least 10 minutes completed this week so far….
Activity 1: Bootcamp at West Coast Park – 40 mins
Activity 2: Climb staircase from 1st to 9th
Activity 3: Climb staircase from 1st to 4th floor at my workplace
Activity 4: Bootcamp at Toa Payoh Park – 40 mins
Activity 5: Brisk walk from Toa Payoh Park to Braddell MRT station – 20mins
Activity 6: Brisk walk from Hougang MRT station to Compass Point MRT to buy low calories meal – 30 mins
Activity 7: Brisk walk from Compass Point and back home at Compassvale Link – 20 mins
Past Week
1) In order to achieve my goals, I have been cautious and selective with my food intake by opting for more veggies and soup dishes and no more soft drinks (contain high sugar). With the40 free meals at Kopitiam, which provided by HPB, this has helped me to stick my reduced calorie diets.
2) No supper & tidbits
Lastly, I totally agreed with Siti Safiah that this programme create such great bonding within the participants and coaches and feel I have another big family with me. Look forward to have many many many bootcamp sessions ahead.
See you guys on Thursday
Stay blessed & health!!
I am glad that I joined this challenge as undertaking this with friends and collegues support is really motivating. My goal is to lose 15kg and achieve a BMI of less than 25.
The bootcamps are really exhausting but when you feel the sore and aching muscles the day after, it feels good! Thanks to the nutrition workshop, I now can keep a close tap on my daily calorie intake. My schedule for the 150min of workout is as follows
1. Parking my car further than usual thus making myself walk with my heavy laptop bag for around 20min each day. That’s going to be 100 min
And for this week, I have managed to clock the 150 min!!
2. Join my kids for swimming and do at least 4 laps every Sunday
3. 20 min of static cycling in the gym every other day which is 60 min
Over budgeting so that any misses can be accounted for
On top of this, I climb 3 floors to my house everyday… Hopefully I can start seeing some results soon!!!!!
I FEEL GOOD ABOUT THE WHOLE CHALLENGE. I had been struggling a lot to PRIORITIZE ON MY HEALTH, though I am aware how important is to take care of ourselves , so that we can take care of others.
My fitness goal is to lose atleast 7 Kgs, if I can reduce 9 kgs , that would be awesome.
I want to lose weight to look good , feel fit and ofcourse wear lots of nice clothes.
I plan to reduce weight by DIET , PHYSICAL EXERCIZE ( Walking , Dancing and Swimming )
I really like the trainers , they are not pushy, very friendly , more than that they MAKE US FEEL AS IF THIS IS ALL VERY EASY !!!! Their cheerfulness really helps a lot !!!! Teammates are just great…can see we are all working towards a common goal..and greatly motivating. My son is my best partner in this whole thing..he accompanies me to work outs ..oversees my diet…and OFCOURSE HE GOT A CHANCE TO MONITOR MY PROGRESS WITH RIGOR !!!!
My daily plan
Walking – 25 Minutes
Stretch exercize – 20 Minutes
Climbing up the stairs ( atleast 3 storeys and 5 storeys on a GOOD DAY )
Fixed Diet with increased portion of Veggies and Fruits.
Weekly Plan
Swimming – 30 Mins ( 2 days )
Cheers !!!
Asha
Hello all!
I’m just wondering.
It’s been 5 day since my first weight in.
I’ve went down 4kg. I think it’s unhealthy right?
Hi fitness instructors~!
I feel good after joining this program, being able to exercise and be able to find different kinds of exercises i can use to lose weight. Not all these exercises take alot of time so i can do them during breaks.
Absolutely sore after yesterday’s session but i feel very good today. It’s been way too long since i’ve had muscle cramps and it felt awesome.
Today, I even made the effort to find a shop in the food court with the lose to win logo and my family and I ate there.
MY DAILY PLAN:
-A morning walk to the bus stop. (10 minutes)
-After work, i’ll work out at the workplace gym for an hour.
-After i reach home, i’ll do a little housework
WEEKLY PLAN:
-Go out with my family for a swim.
-Go for a stroll once a week with my hubby(:
My ideal weight would be 57kg and i hope to reach this goal within three months with your support and guidance. Looking forward to next Saturday.
Hi, Boot campers and Coaches:
First of all, I am happy to with all of you in this bootcamp. We share the same goals and objectives. We will encourage one another to go one step further at each time.
My fitness goal is to reduce 12kg at the end of this bootcamp.
The main reasons are for to keep fit for myself in order to be able to take good care of my family members.
My main hurdle is the diet control. Need to have a mindset change to eat with healthy lifestyle. In addition, exercise regularly. Nowadays, have started to climb the stairs in case of taking lift.
When I go to my Mum place for dinner, I need to climb 132 stairs.
When I go back to my house, I need to climb 196 stairs.
This will help me to build stamina as well as to keep fit.
For the bootcamp training, I am happy to know a lots of friends, they are Desmond from Pac-Net, Jones, Jackie Chan from SMRT, Nathan from GE Keppel and more……
With the guidance from the caring coaches, Sharm, Lisa, Faz, Ying Bin, Nurul and others…., have really learn a lot of exercises from them. I am actually looking forwards on every Tuesday and Saturday for the bootcamp exercises.
Yesterday, I have climbed approximately one thousand stairs. I feel good and happy. Thanks to the advice given by the coaches.
Will continue on this stairs climbing activity everyday.
Cheers !!!
[Moderator: Spelling of names edited]
Hi everyone,
Just share with you, I break my own record to have 5 hours brisk walk today. It starts walk from Admiralty toward to Lau Pa Sar (North to South of Singapore). I really make it……..yeah…….
Now my bat and tight muscle has the “kick” feel. Hope wake up tomorrow no pain at all…..
Please keep it up and see you next Tuesday at ECP.
Good night and have a good rest.
Hi cheer up Team-B members..
First let me say big thanks to HPB and Team Fitness Guru trainers for conducting such nice event for a right cause. It’s really motivating us to work harder to succeed to achieve right BMI. It is a challenge to everyone to bring down each KG.
In my thinking if we keep our goal BIG atleast with all efforts we can reach nearer. That’s the reason I set my goal to reduce more than 15Kg in these 3 months. With this determination I am working very hard to achieve it.
The reason I participating in this competition ofcourse stay fit and healthy but another reason is to to show my friends and colleagues that if you have a good goal sure you succeed.
Yah! you might me thinking how I am planning right, Yes! I am coming to that.
My office hours asusual Mon-Fri 9-5pm. Once I back from office I am doing 60 mins – slow jogging and brisk walk. So this week I worked 3 days otherthan Boot camp(Sun (Jym), Mon, Tue) – 180 mins
Thur & Sat – Boot camp sessions – 120 mins
Everyday reach to my office bus pick up point at JE(To&Fro about 3 Km walk) – 5 days – 100 mins
Climbing staircase to my Block at 6 floor (I am doing this since 1 yr)
Presently I am concentrating more to improve my energy and stamina. Once I achieve this definitely it will be very easy to reduce weight by regular excercises.
I am a big fan of Junk food especially like to eat during leisure times while watching TV. I took oath to stop that and try to eat more fruits or healthier stuff. Past one week I didn’t touch any junk food even I was tempted. Mostly I avoided eating white rice during Lunch time and having Brown rice instead. Morning break fast instead of having waffle or white bread replaced with wholemeal bread with lettus. I am consuming 3 serving fruits and 3 serving veg everyday. As being vegiterian I have no difficulties to control my food habits. Yah! mainly I reduced one cup of milk Tea every day from 4 to 3. The remaining one cup replaced with Green Tea. I am still working out to improve my food habits with the help of Nutrition session-1.
Once again I am very happy tell my sincere thanks to TFG team for their guidance to reach our goals. We have a confidence to achieve it. Sure we will WIN.
Hello everyone
First of all thanks to HPB for organizing this programme and the TFC coaches who patiently dedicate their time to train us.
My fitness goal is to lose at least 5kg, if can to 10kg that would be better.
I want to look good,fit,healthy and build up my confidence once again.
Apart from attending all the bootcamp session and nutrition talk,15mins of brisk walk,climb staircase from 1st to 6th floor as i’m staying on the 6th floor(lucky me),maintain a healthy diet which i’m trying very very hard and 15mins of slow jog in the afternoon with my husband.
Love all the TFG coaches especially Coach Zhywee and Coach Lisa.They are the Best Coaches i’ve ever had and they rocks!!.So far training is good it always motivate me to come to every session regularly and think of what are we going to do today for the training.
To All Bootcampers all the best in achieving all your dreams together we work all the sweat out.
Hello LTW 2010 Group B members, professional trainers and all…
Bravo! Thanks to all the trainers and staff that involved in the programme. They are proficient.
They inspired alot, especially when I see the lady’s traniners with fit, healthy and slim figure.
It really motivate to work hard toward to bring down my weight and size, though i am just above the average but it seems unable to bring it down for years, with this programme, i will try harder to make it success.
My target is to bring down 2kg/mth and hopefully 6kg in 3mths.
The last two workout in westcoast (thu) and toa payoh (sat) were excellent, thanks to all the trainer and I must thanks the nuitionist which give us good info. on the right food to eat to reduce fat and cholestro workshop held in HPB.
I have been exercising regularly, I mean took up line dancing on wed and friday and social dancing class on thursday and every sunday going to gym for some workout on the cross training equipment, but it didnt bring down much weight. I supposed is the intake food and the due to the job i am working, i am a in clerical line, hence after food, there is no movement immediately after lunch.
To participate in the LTW is to know the right way to workout and the right food to intake, in order be in better health, fit and looks good.
Every week, i have been working out more than 330mins, 3x90mins in dancing class and 60mins in gym workout. Hopefully, after this LTW programme and i gain more knowledge from all the professional trainers and staff, i am able to meet my target. Off course with the motivation of all the LTW group B members…..certainly, we will make it!
Thanks to all the team fitness guru trainers and HPB staff for the programmes…..
Bootcamp Group B….woosh!
Bootcampers OOoeeiiii!
I can see everybody is stepping up to their game!
And theres even someone who walked for 5 hours!*Eye Ball popping out!
How cool is that!*Thumbs Up!
And as you go deeper into this program, you realised whats your catalyst on getting into that transformation on health and wellness. I want you guys to use it to get to the best you can ever be.
But it’s consistently a struggle to make YOU a priority and I’m sure it will be until the day we all die.
Every day you wake up and you make a commitment: Are you going to be self-destructive or are you going to commit yourself to positive change?
How do you break old habits?
Establish new patterns. Even using different dinner plates will create new neurological pathways in your brain. It’s also important to have a plan of action for weak moments. For instance, chug out all the junk foods from your house. Get them out of reach.
Writing down the reasons why you want to achieve your goal, even if it’s simply wanting to look good in time for Hari Raya season or for your kids/hubby. If you ever forget.Come back to this page if you ever lose track. Share your goals expecially with your loved ones. They can be your support system. Remembering why you’re doing what you’re doing makes it easier to face any challenges ahead.
Catch up with u gorgeous bootcampers this Tuesday/Thursday!;)
Love,
Coach Zhywee
Add me in Facebook!
http://www.facebook.com/zhywee
Hi der coaches & dear friends
Hope all of you enjoying last sat moring Boot camp, I am very happy with this lose to win program.
MY DAILY PLAN:
A morning walk to the bus stop. (10 minutes) &-Lunch time after lunch walk 15 min
after work once reach home plan to walk 30 min
WEEKend – playing batmitton 60 min & doing house works
Fitness Goal -My goal is to reduce weight 10 kg in 3 month to achieve my standard BMI.
Hi everyone,
First of all, I would like to thank HPB for organizing the LTW2 and also all the coaching staffs for their guidance of correct exercise techniques in this LTW2 program.
A) My Fitness Goal
Currently im weighing at 96.4kg(bmi=31.5) and my goal is to reduce the weight by 10 kg in 3 month and reduce further to 5kg by another 3 month time.
B) Reasons why you want to achieve your goals
My main reasons are to stay in good physical shape and to gain back my confidence level.
C) How do achieve it
I have to control my daily diet and follow the healthy lifestyle such as exercise regularly.
D) Write feelings about your Fitness coaches and teammates.
They are great and fun, friendly, great motivator, and approachable persons. I find it irresistible for the motivation and encouragement they are given by my teammates and the fitness coaches.
(E) Physical activity of at least 10 minutes completed this week so far….
Activity 1: Boot camp at West Coast Park – 40 mins
Activity 2: 40 min work out and 40 min brisk waking(Friday)
Activity 3: Boot camp at Toa Payoh Park – 40 mins(Sat)
Activity 4: Brisk walk for 30 min and control my food intake.(Sunday)
See you all on Thursday at West Coast Park.
Helo
My goal is to reduce weight at least 5kg, if can reduce 11kg to achieve my standard BMI will
be better.
To slim down, get healtier.
To have a diet food and do more exercise like briskwalk, clim staircase with
my teammember after lunch.
Thank you for the coaches and teammate to give me guideance,motivating and helpful.
Dear Coaches,
Saturday’s workout was really great! Thanks to all trainers who have encouraged and motivate us to push one step further. Though it made me ache all over, this shows that I have not been exercising for a long time. Anyway, I have completed my 1st week homework. 150 mins of excerise includes 100mins of workout @ both bootcamps, 40mins of cycling near my neighbourhood and 10mins walking up and down the stair at workplace and home daily. Will go for threadmill & badminton if possible later this week. Hope I can continue with this momentum from now on.
Jiayou to all who are in this program.
See you on Thursday!
Hi everyone,
It’s been a fun week to kickstart getting myself active in order to be healthier. First thing I’d like to share is that I am from Team A, who participated in the workout on Tuesday and Saturday.
The delayed onset muscle soreness (DOMS) was really bad after the Tuesday workout. On Wednesday, I struggled to get up from my chair and sit down. Climbing up and down steps was an agony for every step.
Surprisingly for yesterday and today, those thigh muscles are suffering from bad soreness anymore! (they are still abit sore but the stomach muscles are kind of getting the beating this time.) I believe that is a slight improvement and I think some of you might have the same experience as well.
From this line on, I’ll share what was asked in the post:
A) What are your fitness goal?
Like many of the folks here, I am also aiming to lose 12kg at the end of the program. On top of that, I’d love to see my fitness improve to a level where I can do at least 2 standard pull ups by the end of this program.
B) What are the reasons why you want to achieve your goals?
Plagued by injuries during my teens, my weight starts to increase as I did not seek advice on how to engage in consistent activities to help me recover better. As a result, I was never really fit before. Achieving this weight-loss goal will be the first step for me to be healthier and fitter as I work towards being fit enough to achieve overall fitness for my age group.
C) How do you intend to achieve it?
I intend to correct my eating habits in order to reduce caloric intake and increase physical activities that are suitable for my current physical condition.
Apart from the bootcamp session, I have planned a weekly routine of physical activities to whip myself back to shape.
D) Write what you feel about your Fitness coaches and teammates.
I think the Fitness coaches are very capable and I would like to thank them for coming up with a program that I believe will help me and other participants, not only to lose weight but to also increase fitness. So far, I have met really pleasant teammates who are very motivated to lose weight in this program. Seeing and feeling their motivation is a good fuel to keep me going and help me achieve my goals.
(E) Whenever you complete a physical activity of at least 10 minutes,
For the last week, apart from having a 30 minutes swim session before the first bootcamp, I did not do any other activities due to DOMS.
After the Saturday session, I managed to clock more physical activities by climbing at least 5 storeys of stairs everywhere I go.
Cheers,
Ryan
150mins per week!
1) Spend at least half an hour following the LTW DVD ( having the sweat and fun each time following it)
2) Bootcamp Session 90mins ( Tues and Sat) = 180mins
3) AVOID the LIFTS!! stairs stairs stairs alll the way!! YEah!
4) Also to eat healtyly.. i tink that is very important too.
=SmiliNg alwaYs =
Success is built exactly the same way as a beautiful building made of bricks, each of which seems insignificant. But brick by brick you can build a huge building.
Hey Bootcampers!!
Thank you so much for your homework input. I am so proud of all of you. In short period of time, you guys had done so much. You guys are an inspiration to the others. KUDOS to all of you.
Thank you for your kind words. We are glad that you enjoy the program. However, without your enthusiasm and cooperation, it will not be a success. We really appreciate feedback,good or bad. We believe in improving ourselves and from it, we will try our best to deliver better than we did before.
Looking forward to see you guys on Tues & Thurs!!
Keep that fighting spirit ALIVE!!!!
Give me ONE MACHO CLAP”WHOOOOSHH!!!”
Love
Coach Lisa
Hi Bootcampers & Coaches,
OOoeeiiii… Woosh…
Apologies, a bit late huh…
The bootcamps sessions is fun!!! Brings back memories of Physical Education sessions during school days…. except we are much wiser & bigger,,, Thanks….
Currently I am already doing yoga practice 3 times a week, and now with these sessions, will be out 5 times a week,,, not complaining…. Hoping to seeing all lovely bootcampers at the forthcoming sessions.
Hi eveyone,
My ideal weight is 55kg & now i am at my peak…73.5kg.
TFG team, how you will do MAGIC on me…:).
So far i never have serious actions on my weight management, not until Jun2010.
Where i have signed up the hot yoga classes & enrolled for LTW programme.
Since June, i did 9 hot yoga, 3 badmintons, 2 bootcamps, 4 x 9 storey of stairs climb…….
To workout at a group, it really motivate us to keep going…
This time round, I am very confident we are going to make it WORK!
Let’s do IT!
Cheers
Alice
Hi all,
Pretty much looking forward to this.
I have a BMI of 37.4, 114.5kg. I know thats really heavy.
Almost a week have passed and it went down by almost 4 kg, due to intense training ( both cardio and weight training ), 6 small a day, high protein low carb med calorie diet.
I’ve went cold turkey on smoking a week ago and I know its really affecting me because of its withdrawal effects such as bad cough with bloody phlegms.
Well, I really wish I could go back to below 80kg, which I was exactly a year ago. I would really love to lose 35kg.
I’m really a reserved person towards strangers but I’ll try to mix around with the participants.
What have I been doing?
Learning from my mum how to cook healthy meals.
Learning that fad diet/eat less isn’t the way to lose weight.
Eating 5 – 6 small meals a day.
Sweat it out at night every alternate days at home with dumbbells, barbells, crunches, push up, jumping jacks, squats, burpees.
Going to the gym every alternate days, doing weight trainings program from research and end off with 20mins cardio and crunches.
I just hope all of this pays off.
Hi everyone,
Sorry for the late entry. I have been busy with my boy who is diagnosed with bronchitis. He is much better now and i have some spare time so here i am.
I intend to lose 12-15 kg by the end of the 3 months and hopefully much more after that. The reason being, i have never been able to reach the weight that i desire although i was always in the healthy BMI. And last year after giving birth to my baby boy, i have not been able to shed the kilos that i have gained during my pregnancy. i have tried many ways which failed. i guess it all failed due to lack of motivation.
So being able to join this program really matters to me. i really hope that i can achieve my targets, which is to look trimmer and to be fit.
I intend to brisk walk for about 20 mins on thurs. For other days, apart form tues and sat, i intend to do some circuit training at the gym. For food intake, i will be more cautious on the amount and the calories counts of the food.
For the past 1 week, i have not been able to stick to my plan, but i will definitely strive for the upcoming weeks.
Cheers!
Hi Bootcampers!
Your comments and efforts are very inspiring.
Keep moving and encouraging each other.
The more we talk about about staying healthy & fit … the more we can achieve!
Just to highlight the following:
1) Hotline nos. 6766 0001 and 9846 0001
2) Calorie-controlled meals: we have sorted out the problems with the Kopitiam stalls on the vouchers. If you encounter any more problems using the vouchers, contact us. The meal vouchers are valid for 2 weeks – the dates are indicated in the voucher. We strongly encourage everyone to get at least 40 meals / stamps in order to get the extra 5 points.
Details on the stalls are here: http://www.hpb.gov.sg/uploadedFiles/HPB_Online/Programmes/ltwbonuspoints.pdf
We have halal stalls in the list.
3) Join us in FACEBOOK, too!
Weight loss is not easy …. but it is possible… believe in yourself and surround yourself with supportive friends and loved ones.
See you all at the bootcamp!
Activity completed on Aug 2.
Evening brisk walking with my colleagues from suntec – mileillia walk – marina bay sands – milleillia walk – suntec – beach road – key point.
Start: 1845 Hrs
End: 2000 Hrs
Duration:75mins
Distance: 4.2km
Step: 7006
Calories Burned: 332.9
Hi coaches and frens,
Good to know that so many people are very earnest about losing weight. Very touching.
So here I am, not only aiming for a fantastic weight loss program but also winning $5,0000 for the team. Go go go…
My target is losing 1 kg a week for the rest of the year. I think I should be able to reach my ideal weight then.
I also want to lose my fats… at 49% now, I think I need to work harder.
Today, I walked about 5000 steps with my team mate. Very satisfying. I also realise being a calorie-counting freak has it’s good! Combine with the coaches’ screams twice last week, I lost 1 kg. That has already cause some envious-ness amongst my colleagues…
hi everyone. sorry for e late entry. tooo very busy in life heeeeee,..
my target to loss abt 10 to 12kg by te end of te 12th week.
the reason y i took part in this challenge is becoz,
1) to look good & feel good
2) to reduce back pain. if u reduce ur weight ,u’ll do any type of heavy work.(i’m a vehicle tech’n)
3) to think better.
my last week workout :
thursday 29th july – bootcamp for abt 35mins.
friday 30th july – workout in my office gym for abt 35mins also
saturday 31st july – bootcamp for abt 40 mins
sunday 1st aug – climb up my parents house from 5th level up to 10th level.( used to take the stairs from 1st to 10th floor. heeeeee heeeeeee tats 1s upon a time.. )
monday 2nd aug – workout in my house abt 30mins.
i think this bootcamp is a good place to get motivated.;-)
i’ve enjoyed every moment of it..
c u on thursday ya
take care
murthy sd
Hi again,
Has started taking less 10% food intake and it helps . I feel lighter and my stomach does not get bloated.
I do feel hungry faster but I try to drink water and take an apple to each time i feel like eating.
My target is lose my fats which is at 45% . Gotta work harder .
Did 3 rounds of brisk walking round my block & some jumping too.
My aim this week – to lose more 1kg .
Gotta get healthy and fit in order to change for the better
Cheers to all team fitness group and the participants….
Dear Coaches,
Sorry for the late update, but better late than never……..
I started to put on weight after giving birth to my eldest girl in 1994, now she’s 16 and after giving birth to two more girls, I’m getting Heavier and Bigger . I tried several ways but I’m still FAT!!! And 2 things that always made me stop halfway is my gastric pain n my hubby always say “I never ask u to diet/lose weight, I never complain abt your size”…haiz
None of my colleague want to join me last year
, so this year when we received the poster frm HPB and my boss agree that we join I was so excited thank you Cat, Muz, Nathan & Em for joining. Although other colleagues give us negative feedbacks but our strong determination and motivation we still go ahead.
After the 1st assessment session I can’t bend my knee, but after reflexology it was like wonders I’m able to follow the 1st bootcamp session and believe it on Friday just before the 2nd bootcamp our company had organized Walking Trail by the Southern Ridge and I have gone up the Mt Faber Hill and end at the Henderson Waves (although almost my soul gone~breathless) but I made it…yeah!
Now every morning will walk with my girls to school than to mrt station( 1km+), take the stairs up/down, follow the exercises and cut down on food. I hope to lose 10 kg and if I lose more it will be a bonus to me! So to all our friendly coaches, pls, pls, pls… help us. To all my team mates in team A u r the best
Dear all,
Very glad to be part of this program, besides being able to tone up my body (losing weight is a bonus), had met very nice people whom I believe in time to come, will be my workout khakis.
My target is to lose 15% of my current weight (about 10kg), besides being disciplined in attending the bootcamp, will reduce my food intake esp during dinner, if I get hungry, will grab some fruits or drink some water to fill it up. The toughest in my experience in weekends, we can’t escape food temptations while we are with family and friends. A small tip, which I believe would go a long way… have a bowl of cereal (I had Cheerios with milk) about an hour prior to the meal… by the time I was at the dinner table.. all I could eat were dishes and in smaller quantities. It would really curb your appetite quite a fair bit.
There’s two exercises which I still can’t master.. Squats and push-up… had been practising on a daily basis.. i m using my cupboard as the ‘floor’ to practise push-up now.. to prevent my bruised knees from leaning on the floor.. Things are looking good so far
For the coaches, thanks so much for being ever so patient with us. Your encouragement and friendly approach had definitely put this program to a higher level!
To my CPFB mates, keep up the hardwork and perserve. We can do it TOGETHER!!!
A) What are your fitness goal?
To lose 12-15kgs in 3 months time .
B) What are the reasons why you want to achieve your goals?
To lose weight so as to be healthier and look good in clothes. To be a role model to
my 4 kids to lead a healthy lifestyle.
C) How do you intend to achieve it?
Will attend all trainings and do 30 mins exercise daily either gym, swimming, stairs
climbing, dancing or briskwalking. Will eat food less in fat, sugar, salt and more in
fibre. Will take at least 2 portions of vegetables and 2 portions of fruits daily. Not
forgetting drinking lots of water daily.
D) Write what you feel about your Fitness coaches and teammates.
Coaches are great as they crack jokes while exercising and so training sessions not so
boring. Like to do more kickboxing too since its fun and do make me sweat. Looking at
how others try their best motivates me to keep on trying. Will do my very best!
Quoted from Zanna; “I have a teenage daughter and I wanna live a long, healthy life to be able to see her grow up to be a young adult and going thru the stages of her life.”
I almost burst into tears! That’s was so touching. Even though I’m not a parent myself, but I could feel how this simple Mummy scarific for her kid. She can scarific all the yummmy goodies and time to execrise, to live longer, to take care of them to watch them grow up to take care their kids. Think of your love one, the power of motivation will be so great.
Coaches can only help you in alternate days, but the rest depend on yourself. It is your determination and will-power whether you want to shed that extra weight. Remeber, if you gona do or eat anythings that you will feel regret for the rest of your life; come to this blog again and read the promise that you had write.
When there’s a will, there’s a way.
Do add me up at faceboook: gysiong@gmail.com
Cheeeeeerios!
Coach Yock SIONOOOONNNNNGGGG
Today’s been a very bad day… no exercise at all… tsk tsk tsk…
Busy with work and lots more work. Not a good sign. On the brighter side, I’ve lost 2.4kg and 1/2% of fat! yay…
I hope everyone is also losing weight.
I want to say thank you to my company for giving me a chance to joint Lose To Win 2.
A) What are your fitness goals?
My fitness goal is to reduce 12kg from my body weight.
B) What are the reasons why you want to achieve your goals?
I am 82kg, my BMI is 27.3, although I have not any disease, I want to keep my present
health condition and minimize my health risk.
C) How do you intend to achieve it?
Burn away the excessive fats which are residual inside my body by doing exercise.
D) Write what you feel about your fitness coaches and teammates.
All the fitness coaches are well trained, they are helping me to achieve my goal.
Teammates are come from different workplace, they are holding a goal as mine.
E) Whenever you complete a physical activity of at least 10 minutes. Tell us here!
1. I did a 2km brisk walk last Saterday evening.
2. I play the DVD, which provided by Lose to Win, at home last Sunday and follow the exercise
from the DVD.
hi everyone.
after yesterday’s bootcamp session, this morning my upper arm is aching.
it shows that each week, the intensity of the training is picking up.
jia you people!
see you guys on saturday!
egggcited!
Hi Teammates
I need to loose about 25 kg to get to a healthy BMI. To do that, I would need more than 12 weeks, so I am adjusting my lifestyle (in the area of eating and exercising) for the long haul. I am glad to be in the “HPB Lose to Win Challenge” which will provide a good push start for this journey. Over a period of 12 weeks, I aim to lose at least 10kg and reduce my waist measurement by about 4 inches (from 42 to 38 inches). Then I could start wearing my old 36 inches pants (still a bit tight though).
I am tired of carrying too much weight around (not productive-lah). I want to achieve my goals for myself, my family and those around me (by keeping fit, I am a happier person and live a better quality of life). Having more energy to play with my children and reducing the amount of preventative medications that I am taking daily. Handle stresses at work and at home better, etc.
I hope to achieve my goals by faithfully completing the challenge, by inculcate healthy habits that would become my lifestyle. Exercising with friends at least twice a week; as much as possible use staircase instead of lift; walk 2 km home everyday instead of taking a feeder bus service, unless it is raining. Eat more vegetables and fruits, lesser carbohydrate and meat.
I love food, so the well planned menu from Kopitiam (free lunches for two weeks!) really convinces me that healthy food can be delicious too; with plenty of varieties to choose from. Funny thing is that now I cherish my food more, I eat slower (aware that I have to work out for every calories that I take in) and find it taste real good!
The coaches from Team Fitness Guru are great motivators –making the boot camp both fun and challenging. I think we all would agree that with their guidance, we are inching toward a fitter body and well being. Keep it up, our dear gurus!
The encouragements and cheers, I gets from my teammates are so refreshing- pulling me going through some of the tougher exercises in the boot camp. I am looking forward to make more friends and cheer them on as well.
Week 1 & 2 Log:
1. Attend Boot Camp twice a week
2. Walk up 100 steps of staircase at workplace daily
3. Walk home twice a week (2km)
Sorry, I have written a lengthy challenge for myself and hope in some ways it would also be an encouragement to you.
How’s everyone doing?
I’ve lost a further kg so that makes a total of 3.4kg. My fat level also gone down by 2.2% in total…
Eating the right calorie is helping. At first it felt difficult and impossible. But after a week, I’m able to walk into a restaurant with my colleagues without ordering the whole menu.
Most importantly, my colleagues, bosses and frens have been very very supportive. Our office pantry has change to provide healthier alternatives!
Today being mid-week, I’m going to give my body a rest day which means no exercise, perhaps 3 storeys stepping up when I get home.
I am very happy to be part of LTW2 and thanks to HPB for providing such wonderful opportunity to learn the fitness techniques from TFG coaches and nutritional knowledges (what to eat, what not to eat & how much to take etc).
A) What are your fitness goal?
To reduce my body weight atleast 10 to 12 Kg in 3 months time and to maintain or lose additonal excess weight by adapting balanced diet practices and regular exercise of atleast 150 to 200 minutes per week.
B) What are the reasons why you want to achieve your goals?
- Keep up the good health by maintaining the optimum BMI (22 to 23) at low risk side.
- To lower my LDL Cholesterol and increase HDL Cholesterol to maintain the Total Cholesterol at desirable values of less than 5.2 mmol/L.
- To reduce the change of High blood pressure, Daibetes and Cardio problem.
C) How do you intend to achieve it?
By actively take part in the LTW2 workshop by attend all the sessions to learn the fitness techniques from the TFG coaches and practice it in day to day life by doing exercise at least 150 to 200 min per week. Claim stairs of upto 8 storey X 5 times per week and 5 storey X 5 times a week.
By adating good diet practices of taking 2 course of Nestle Fitnesse cereal (breakfast & dinner) and 1 course of normal meal (lunch)& add more vegetables & fruits daily intake.
D) Write what you feel about your Fitness coaches and teammates.
Fitness coaches from TFG are very friendly and are very good motivators to meet our goal. Teammates are friendly and still get to know all since they are from different workplace but focusing on common goal to meet their individual targets/ goals.
E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
Activity 1: Bootcamp @ WesCoast Park – 40 min
Activity 2: Bootcamp @ Toa Payoh garden – 40 min
Activity 3: Treadmill Brisk walking – 40 min
Activity 4: Treadmill running – 40 min
Activity 5: Stretching exercise(TFG – DVD) – 40 min
———————————————
Total: 200 min
Claiming stairs (Home) to 8th storey X 5 Times / week.
Claiming stairs (Car park) to 5th storey X 5 Times / week.
hi TFG i will like to thank u for your support.I will like to ask u if on thursday at west coast raining.where we doing execsing
Hey there everyone,
Yesterday, was the bootcamp session that I missed! * sad * , If only my leg didnt go in to the hole at the field, I would be happier excersicing with my friends. * haiyahhhh*
But THAT doesnt dampened my spirit.When to see my family physician and they told me that its only a sprain and I can continue to do the excersice but not too intense then I can recover faster.
So today, to fill up for my loss yesterday, I am going to do a 5km walk around my workplace with my working colleagues after work. Tan Tock Seng Hospital is very very big place and very hilly!!
Cheerrriiooosss!! WhoooSh!
Hi Coaches,
I thought before Coach Sharm comes chasing us I better write my goals down.. So here goes!
1) Lose 10kg, I so hope i will be able to achieve the same. will be aiming higher though so atlease i can end up with 10kgs lost.
and then will shop and shop and shop till I drop.
2) Be fitter and sexy
My 150 min of fame oops exercise!
Brisk Walking 2 days last week – 120min
Bootcamp – 120min
I have a great team and a even greater group. Everyone in Group A are encouraging and very friendly ..looking fwd to the next bootcamp session.. Go Alpha 1 … Whooosshhhh!!!
So far so good. Trying to catch up with the younger ones. Given my age, think I may not be able to do all sorts of exercises. But will definitely not give up. Want to lose at least 10% of my current weight – not very ambitious though.
Hi Group A participants & coaches..
Tuesday bootcamp training was goooood man..
I like the intensity of running but sad to say I still can’t make the push ups.
(Vertigo)
Anyways, glad Im there to be able to do the rest of the exercises.
Total loss = 1.2kg.
Still got a long way to lose my fats man..(48%) Think I lost the 1.2 of the water only.
Hope to lose more this week.. can’t wwait for Saturday …Toa Payoh park here I go…
Cheeeeeers…Alpha 2 Whooosshhhh!!!Whooosshhhh!!!
Sweet dreams everyone..good nite!
First of all.I would like to thank u HPB for organize the loss to win 2 and also all the coaching staffs for their guidance of correct exercising in this program.I have been exercising reguarly on monday & friday at pandan garden reservior just slow jog in one big around on reservior in 1hr 45min in 7km. IT’s really motivation us to work harder to succed to achieve right BMI and healty,This is good time to reduce blood pressure,blood sugar,thank you for all TFG coaches;sharm,lisa,faz,zhywee,nurul,ying bin,khairul & other ;Looking forward to see all ‘bravo team’doing THE BEST & THE BEST at west coast on thursday
Activity completed for 10mins on Aug 4.
Brisk Walking from Keypoint – Bugis – Padradiz Ctr – Bugis – Keypoint
Start: 22:30
End: 00:05
Duration: 95mins
Steps: 10091
Distance: 6.15km
Calories Burned: 487.6
Hi Bootcampers & Coaches!! hpe im nt too late in sharing my views here…:)
2day will be e 2nd wk training @ West Coast Park for me as im frm Team B. Sad to say i didnt mke it to last session on sat 31.07.10 due to my wrkg hrs. N i didnt do well either on my 1st training last thurs, halfway thru i almost fainted..:( I felt discourage & r worrid on e training 2day whether i’ll mke it thru or no…???
A) My fitness goal – To loose 10-12kg by end of 3mths.
B) Reasons to achieve my Goals – To be able to wear nice fittings clothes, b mre fitter & healthier thus mke me
look younger… *wink*
C) How do i intend to achieve it – Participate as much as i cld in all e training plus doing my own training @ home
by following e homework given by our coaches eg..climbing up 5 storey wchich i’ve juz started only 2days ago..
D) What i feel abt e coaches & teamates – Coaches ur Great!!! i like e energy empowered by u guys…
– Teammates – friendly..hpe to build e bond as days cmes by…
Gt to go now & continue my work…Oh God, Pls give me e Strength to pull thru my 2nd wk bootcamp session 2day coz i nd dis very badly…as i dnt wish to be left out while all my teammates r going towards achieving their Goals.
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.
- 1kg/week seems impossible alone, but together as a team it can be possible.
- Health is the main reason. We gotta live life to the fullest; free from diseases and better things can be achieved instead of visiting the doctors and hospitals.
- With professional trainers help and guidance plus support from all participants, we ALL can achieve it.
- Write what you feel about your Fitness coaches and teammates.
Fitness coaches are fun, high in spirit, motivating and to get their good build is our aim.
Teammates are determined, discipline and we are all ready to fight for the new us.
p/s: its such a good weather today for our 2nd bootcamp at West Coast Park!! GO GO GO!!!
hello fran bravo team i looking forward this evening session I hope will be burning more fat & increace my fitness level.TO all coaches,let it be the intensive ones see u guy there!!! west coast boot camper!!!
So glad to see a lot of us still surviving on Week 2.
The coaches as usual very friendly and motivating.
Glad that the weather was good, our exercise type change a little, from brisk walking to slow jogging and running. Don’t really like it becos of my weak knee but I still try my best to jog and run as much as I could. I had brought 4 knee protector and it does not suit me. Where can I buy extra extra big knee protector.
I feel if the venue can be a level ground will be better for us, west coast park had too many holes, tree roots, making it a bit unsafe. Thankfully, coaches keep reminding us to watch out for our footing and emphasising on safety.
Another thing is while sitting on the ground for announcement and push up, there are lot of ants and it real sting pain when they bite.
It would be good to have a level ground venue (eg; stadium)
Activity completed for 10mins on 5 Aug:
1) Bootcamp at West Coast Park: 60mins
2) Brisk Walking & Slow Jog: 75mins.
Nos of Steps: 7366
Distance: 4.5km
Calories Burned: 356
Hey! We survived yesterday’s bootcamp… damn tough, haven’t run for the longest time. But truthfully, it felt good. Thank you to all the coaches.
Yes, the weather was fabulous. I hope the it will be like that every week. ;-
After yesterday, I’ve lost 3.3kg and 3.4% of fat. It’s all worth it afterall. I can’t wait to be half my current size.
During bootcamp, lots of frens are worried about not losing weight. I believe, not only must we exercise regularly and fulfill the 200 mins per week target, we must also eat right.
During the Nutrition Workshop Theory class, I’ve learned lots about healthy eating and counting calories. My team mates and I are watching what we eat very closely and counting calories diligenty. I guess that’s the reason why we are consistently losing weight and fat. But it does take lots of persistence and encouragement from the people surrounding you.
So I would encourage everyone to take that one step further to take care in the food that they eat because we are what we eat afterall!
Go go go everyone…
Hi again..
Did some light exercise. Not feeling too good. Running nose and body ache.. lao mao ping (sinus)
Had a very light lunch today (avocado smoothie & guava for lunch)
I think I may have lose another 0.5(maybe water)
Hope to see u all tomoro Sat @ TPTP 2moro @8:30am..
Go go go everyone Alpha2 woosh woosh !!
I am not only fat but slow. Cannot follow the movement so anyhow shake but want to do this the pro way like you gurus. Is there a step by step video or information on this. Also, it will help if one of the trainer can face the same way and we follow and follow loh!!
Hmmmm,looking forward to todays workout, knees are killing me, too much of squatting and lunges hahaha. I like food and love to eat but after last saturday workout, and the pain that we went through, i have a different perspective on food.Family and i love to eat out, now i tell them o support me by not forcing me to eat, just small portion,anyway enjoying sharing the food with the wife not much though. The workout is tough but when when its done in a fun way and encouragement from the instructors my mind suddenly switch too i can do it, of course within my safety zone la. I believe as long as we enjoy the exercise its not that painful.
Guys and Gals c ya today….
Cheers
Wow! It has been an exciting and motivational week for me since I join the the Lose 2 Win Fitness Bootcamp.It has been a challenging and disciplined exercise programme. After the workout session on Tuesday, I felt so tired that I slept so well that night. The next day I had muscle soreness on my thigh and neck area, But it was gone after the third day. I think this was due to my lack of excercise and my body is not conditioned for this type of vigorous workout nevertheless it inspired me train even harder so that my stamina will improve and my body will be in a better physical state to go throught the next three months of vigourous training to achieve my target.
I feel very motivated seeing my fellow Bootcampers working out together to achieved their goals to lose weight and be healthy. BIG Thank you to the coaches Sharm,Zhywee,Liza and the trainers’ for their expertise and all were professional in motivating and empowering us : )
I am happy to participate in the Lose 2 Win and Blessings to HPB for providing such wonderful opportunity to people like us who join the BootCamp
A) What are your fitness goal?
My goals are to lose at least 10kg in this 3 mths training ,to reduce my tummy fats and tone my tummy , to reduces high cholesterol to a healthy level and to improve my fitness to a level where I can climb 10 storey without feeling breathless. To maintain my eating habits eating healthy diet.
B) What are the reasons why you want to achieve your goals?
a) It’s for health reasons as well as my physical appearance.
b) My Cholesterol level and BMI are high and I want to lower my LDL Cholesterol and increase HDL Cholesterol.I have excess body fats in my tummy region want to burn them out to look smart and confident like coach Sharm with trmmed body and flat tummy.
Previously I was not disciplined to follow an excercise regime and healthy diet strictly but now with Fitness Bootcamp, I am determined to achieve my goals.
C) How do you intend to achieve it?
I want to follow a strict diet as recommended by the nutritionist , sleep early , excersise diligently. I must eat healthier food in moderation cut down fattening food. Eat more fruits . Beside the training programme I have increase my excercise frequency. I’m now using the staicase instead of taking the lifts . Currently I’m leading my workplace walking group every fridays walking about 5 one hour. I’m also cycyling in the weekends with my buddy for at least 30km which I’m going to increase too
D) Write what you feel about your Fitness coaches and teammates.
Our coaches Sharm,Liza,Zhywee and the team mates are well trained and very professional in their fitness workout. They are friendly , cheerful and motivational. They encourage participants to start slowly and build our stamina first before going into tougher training. My team mates are friendly and they are all very motivated too. We encourage each other that we can achieve our target.
E) Whenever you complete a physical activity of at least 10 minutes, TELL US HERE!
Since the Bootcamp I have been climbing 5 storeys stairs every morning in my office and in the evening going home I climb 4 storey up. Every morning I do about 20 minutes of stretching and crunches. Fridays I walk about 5 km about an hour . Weekends I cycle about 30 km . I really feel very good and fresh after doing the excercises. I always like to thank HPB organising this Lose to Win and the Team Fitness Guru coaches too
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I’m glad to have joined the Lose to Win program and have the team fitness gurus to keep me fit!
Hi all the 2nd batch East and West bootcampers, this remind me lot’s of fun and hard work for last year while reading your comments.
Yes, definitely you can achieve your goal despite 5kg, 10kg or 12kg, as long as you have a proper diet and exercise regularly, i know is very hard for those who have not being exercise for a long time in the beginning but always tell yourself that you can and you must do it, of course have a good rest and sleep well is very important too.
I am proud of myself to be one the LTW participant last year, i get to know new friends from different industries, knowledge gain and of course weight LOST.
I am looking forward to the Singapore Bay Run and hopefully i can finish it in 2hrs and 15 mins this time compare to the previous run of 2hrs and 40mins.
Good luck to all and myself.
Cheers………….
Bootcamp for all our Lose To Win participants (Community & Workplace)
Its a Free Session – just for you guys!
Some of you from the community have been requesting hows our bootcamp is like and we hear you. Now we let everybody from both categories to bond and EXPERIENCE the workout!
You can attend one or bot…h sessions.
No strings attached, just some outdoor workouts for you.
Session 1
Date: 12th Oct (Tues)
Location: In between Nparks HQ and Seafood international (Near Big Splash, KFC)
Time: 4.45pm (SHARP) – about 5.45pm
Session 2
Date: 14th Oct (Thurs)
Location: West Coast Park (Open Field near Macdonald and facing the sea)
Time: 4.45pm (SHARP) – about 5.45pm
Attire: Comfortable workout attire, Cap and shoes
Optional Mat
Bring along your waterbottle and towel
Leave a comment if you’re interested.
So for those who indicated their interest, TFG is looking forward to seeing you
Love,
Coach Zhywee
Teamfitnessguru.com