SMART weight goals

Specific - Lose 15 kg by 30 April 2011

Measurable - 5 kg every 4 months:
Time-bound August - 80kg (32")
December - 75kg (31")
April 2011 - 70kg (30")
Strength: - 30lbs -> 35lbs (Jun) -> 40lbs (Oct) -> 45lbs (Feb)
Speed: (8km/hr - 9km/hr (Jun) -> 10km/hr (Oct) -> 11km/hr (Feb)
Stamina: 45min -> 1hr/40 laps (Jun) -> 1hr15min/50 laps (Oct) -> 1hr30min/60 laps (Feb)

Actionable - 1) Wake up at 5.30am 3 mornings a week to jog before work
Realistic 2) Gym (weights*2,yoga*1,cardio*2) 4 times a week
3) Swim 2 times a week
4) Tennis 2 times a week
5) Walk up stairs, walk to/fro MRT
6) No carbs (rich, bread, noodles)
7) No eating after 10pm, no snacking
8) 4 light meals a day (8am, 12pm, 4pm, 8pm)
9) Cut down on oily, fried, unhealthy food: carrot cake, durian, char kway tiao, curry, chicken rice, chocolates, buffets, soft drinks, ice-cream, peanut butter, cookies, prawn crackers, cakes, glutinous rice, fast foods
11) Drink green tea at every meal, eat salmon, salads, yong tau foo, fish soup, fruits especially grapefruits, leafy green vegetables, tofu
12) Cut down on alcohol consumption, at most 1 glass of wine/evening
13) New sport - Pick up rock-climbing
14) Do weights at home while watching shows
15) Increase walking pace
16) Eat until 70% full

Reward - August - 80kg (32") - New iPhone
December - 75kg (31") - New Underwater Camera Set
April 2011 - 70kg (30") - New MacBook Pro / New Wardrobe

A new goal...

Frankly, even though I believe sincerely in letting go of the past in order to achieve breakthroughs, when it comes to physical application, there's still quite a ways for me to go before i truly apply what i believe...

But I have a new goal now, once that supersedes my previous beliefs, targets and achievements. One that frankly I had believed it was impossible because it had never happened before, because it is TOO FAR away from the realm of the "imagined" possibilities.

And that goal is my target desired weight. On hearing the number 70kg, the immediate reaction was,"How is this possible? I was last 70 kg during PRIMARY SCHOOL!!!" The natural resistance just welled up and the brain and the mouth worked in unison to create a plausible set of reasons that it's too far a target to aim for.

Recognise it for what it truly is: Excuses

History is often a poor predictor of the past. If you are held captive by the past, you will never truly believe in, and ultimately create a new future.

Instead, envision the end-state, and work backwards to reach that goal...

Don't start from where you are now, and plot trend lines...

I will be 70kg.

From the movie "Wall Street"

In the immortal words of Gordon Gekko,

The point is, ladies and gentleman, that greed, for lack of a better word, is good. Greed is right, greed works. Greed clarifies, cuts through, and captures the essence of the evolutionary spirit. Greed, in all of its forms; greed for life, for money, for love, knowledge has marked the upward surge of mankind.

In particular, I like this portion - Greed clarifies, cuts through, and captures the essence of the evolutionary spirit.

Truth is, there is so little clarity in the world, so many conflicting goals, lofty aspirations, altruistic targets. Perhaps we should just converge onto ONE single objective, then all the other unknowns will fall into place.

Secret to Weight Loss - Green Tea

My colleague was saying that drinking Green Tea makes her hungry very very fast, so I started reading up on the effects of Green Tea. Apparently it burns up to 80 additional calories per day, raises your metabolic rate and all...

Guess who will be drinking green tea everyday from now on?

Green Tea and Weight Loss
Using Tea to Help Lose Weight
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Feb 20, 2009 Julie Ackendorf
Green tea is an excellent beverage to help improve health and wellness. It also has properties that can be beneficial in helping an individual lose weight.

Green tea has gained a reputation of being a wonderful hot beverage that can help improve an individual's health. Green tea also has properties that allow to serve as a weight loss tool as well!
Green Tea Raises Metabolism

The Colon Therapists Network relays the fact that the American Journal of Clinical Nutrition has reported that Green Tea can increase an individual's metabolic rate by 4% allowing her to burn calories more efficiently due to the catechin polyphenols it contains. The optimal amount of Green Tea consumption for weight loss is three to five cups per day and simply drinking Green Tea can help an individual lose an extra eighty calories a day.
Green Tea Lowers Blood Sugar

Too much sugar in an individual's bloodstream at one time makes the body convert the sugar into fat. Green tea helps prevent blood sugar levels from spiking, thus preventing unnecessary fat storage. Green tea has also been shown to prevent glucose from moving into fat cells.
Green Tea Helps People Feel Less Hungry and Reduces Cravings

Unstable blood sugar levels can leave people feeling hungry for more food than they need to maintain their health and an appropriate body weight. Unstable blood sugar can also cause individuals to crave unhealthy foods. Due to the fact Green Tea helps prevent blood sugar spikes and keeps blood sugar levels relatively even individuals who want to lose weight will battle less with hunger sensations and cravings.
Green Tea is Filling

Drinking Green Tea before a meal leaves less room for food to fill the stomach. The warmth of the tea satisfies hunger and individuals trying to stick to a lower calorie diet will be less likely to overindulge at meal time. Controlling portion size will be easier if a person comes to the meal table less hungry than if he is ravishing.

Green Tea is Flavorful

Green Tea has a pleasant flavor and is less bitter than coffee. Many coffee drinkers consume more calories than they are aware of by adding cream or sugar to their brew, or by ordering mixed coffee drinks. Green tea saves individuals the additional calories and is enjoyable to drink without sweetening.

Individuals wanting to lose weight need to remember that Green Tea is only a tool. A weight loss program geared specifically toward individual needs. Caloric intake needs to be reduced, exercise increased, and any psychological issues that may lead to emotionally charged excessive eating needs to be dealt with. There is no easy way to lose weight but Green Tea is an easy dietary addition that can be very helpful.

Read more at Suite101: Green Tea and Weight Loss: Using Tea to Help Lose Weight http://weightloss.suite101.com/article.cfm/green_tea_and_weight_loss#ixzz0mvhRCFl9

Joo Chiat Makan Tour

Am organizing a tour around Joo Chiat next Saturday (8 May).  Going to explore the whole area, and look for food and history ;)

Don't know how much it has changed from this original report, but maybe will check it out first before the 8th.

Anyone interested?


Taken from Makansutra:

In our first of a series of jalan-jalan (jalan means walk in Malay) food tours, Makansutra brings you to East Coast.

Click here to load up a map of the area. If you have two to three hours to spare one Saturday morning, why not try out this short tour and discover some interesting gems located in the three parallel roads of Onan-Joo Chiat-Tembeling. Our advice--bring a camera to capture nostalgic scenes that you'll come across. Begin your tour with breakfast at 64 Joo Chiat Place, Xin Hua coffeeshop.Fei Fei Wantan Noodles dishes out small servings of excellent homemade noodles coated with just the right amount of chilli and gravy sauce. Served in traditional rooster bowls, you can finish it in four to five mouthfuls. You can choose to sit in the coffeeshop or go al fresco under the trees and enjoy the morning sun. Tempted as you may be to order another bowl, remember--you're on a food tour now, don't eat too much first, there're lots more to fill your stomach!

Situated next door is the famous Kim Choo Nonya Bak Chang (rice dumplings prepared Nonya style). You can buy some home or alternatively, just order a drink at the coffeeshop and have the bak chang for breakfast too. Across the road is the Changi Junk Store. Here's the place to browse and to see how old furniture can be restored to their former glory,. Continue your walk towards Joo Chiat Road and turn left at the junction of Joo Chiat Place and Lorong 101 Changi. As you stroll along, you'll see a 1970s barber shop sitting right at the corner of Lorong 101 Changi and Joo Chiat Terrace. Grab your camera and strike a pose. In the midst of classy hair salons and dwindling number of customers, such shops are a fast vanishing sight.

Head towards Joo Chiat Road and turn left. Here, watch how popiah skins are made the way they should be--the traditional method and not by some high-tech machinery. The skins are made the old-fashioned way. Four to five busy workers are constantly cooking the thin batter on a small, rounded flat and heated pan. Kway Guan Huat at 95 Joo Chiat Road is popular with East Coast residents as well as popiah sellers because the popiah skins are made thin, soft and fresh, still warm when you buy them. With a shop like this, why bother to get thick, hard and cold popiah skins from supermarkets? Walk along Joo Chiat Road towards East Coast Road. When you see Joo Chiat Lane on the left, turn and you'll be greeted by the aroma of freshly-baked bread. Follow your nose and you'll come to Hup Hin/ Aik Yew Bakery on the right of the road. The friendly baker normally allows you to take a peep and even photograph the baking process. You'll be overwhelmed by the sight of the primitive and gigantic stone ovens which are fuelled by diesel (used to be wood) that has to be pumped constantly. This is a "die, die must take" photo! Sure regret if you don't! If any freshly baked bread or pastries are ready, you can even pick up some and eat them straightaway. A fresh bun is always shiok to the bite!

Go straight towards Tembeling Road and turn right. Just a few metres away away, you'll see an old and quaint provision shop at the corner of Tembeling and Koon Seng roads. Time seems to have stood still in this dimly-lit shop--biscuits are still sold in big containers with red cha-kia (Chinese clogs) hanging on the wall for sale. Nowadays where got shopowners still let you put your hands in the biscuit containers and choose what you like to buy? As for the cha-kia, I can guarantee that it'll definitely be cheaper than those sold at the touristy shops in Chinatown. Just a few steps ahead, you'll see a signboard in blue, red, yellow and white telling you that "The Shophouse" is on the right. Tucked away in a quiet corner at the end of the lane is actually a shop selling Indonesian (especially Javanese) furniture. If you like Indonesian wooden furniture, you'll find some interesting pieces resting in this airy shophouse. Exit via the carpark and walk towards Joo Chiat Road, in the direction of East Coast Road. Turn right when you see Onan Road and turn right again. Move along till you reach near the end of the road, and you'll see Hoon Bee coffeeshop. After all that walking, it's time for Joo Chiat Prawn Mee! A $3 serving will give you three medium-sized prawns with two pieces of tender pork ribs, garnished with a generous sprinkling of fried shallots. If you want big prawns, just pay more lah!

Ready to move on? Back track towards Joo Chiat Road again. Pick up cookies at Kimzara, 452 Joo Chiat Road or durian puffs at Puteri Mas, unit number 475. As you come to the crossroads of Joo Chiat and East Coast roads, turn right. If you're still feeling greedy for more food, the Tau Kwa Pau (beancurd with stuffings) at Hock Ann Eating house is a must-try. A rare find these days, you get a combination of minced meat with cucumber and coriander stuffed in a fried beancurd skin, served with a special sauce. To end the tour, just walk straight ahead and you'll see the famous red house confectionery. Want to experience what high tea was like in the 60s? Just try it out here! Order your coffee/tea, get the sponge cakes or Swiss rolls, soak in the atmosphere and rest your tired legs. Even the people manning the shop look like they've been working here since the sixties. Enjoy this last stop, because once it's closed in the near future (due to the lifting of rent control), you'll regret for life that you had never visited this popular landmark. Pictures by Wesley Loh