BFM 89.9
The Business Station
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It was June 2018. My daughter had turned three, and I realised that I was tired of hiding behind other people in her birthday photos just because I was ashamed of how I looked.
I was tired of feeling tired all the time, and not being able to keep up with my energetic child because I was out of shape.
I figured I couldn't keep blaming my daughter (and husband) for all those extra pounds that I never got rid off, after her arrival into our world.
Sure, the pressures of being a first-time mother, while balancing a full-time job and managing everything at home were also great excuses, but I knew very well I had only myself to blame. (Also, my love for sugar-filled food — but more on that later.)
Pre-marriage and -baby (when I actually had time to myself), I was a gym junkie. On days when I didn't go to the gym, I would go hiking in Bukit Gasing, or jogging in any park nearby. I convinced myself that I needed to get back to that routine to lose weight and get back to my former glory.
Post-baby, I did a lot of silly things to try and lose weight — yo-yo dieting, going on replacement-meal diets — only to put all the weight back on when I went off these diets.
So, after my daughter's third birthday, I made the decision to get back in shape, once and for all.
The stars were aligned, as they say, and as I was contemplating what to do, a friend who runs his own gym posted an ad on Facebook about a six-week fitness challenge. The success stories were encouraging, and the best part was that it was being offered for free... with a small catch.
The catch was that I would have to lose 8kg in those six weeks. If I didn't, the deposit would be transferred towards payment for a gym membership. Not a bad deal, I thought, so I signed up on the spot.
The prep
I dutifully attended the briefings, which laid out what was in store for the next six weeks: a power-packed nutrition and fitness strategy that — with dedication — would kickstart my journey to becoming fit again.
The weigh-in
Part of the challenge was a weigh-in at the start, so that we could track our progress. My starting weight: 66kg.
The challenge
Here’s what I did over the six weeks:
- Hit the gym four times a week before work for a 45-minute high-intensity interval training (HIIT) class (at 6.30am, no less!). I only ate breakfast after my workout.
- Gave up refined sugar. No desserts, chocolates, ice-cream, and other sweetened foods or beverages. Very tough in an office like BFM, and with a sweet tooth like mine.
- I limited my fruit intake to one a day, usually a banana or an apple.
- On days when I ate out, I would choose grilled, roasted or steamed chicken options, with a side of fresh vegetables.
- Drank lots and lots of water.
- Learnt to accept that being hungry is OK.
- Only ate carbs (brown bread) within three hours of workouts.
- Resisted temptation!
The meal plan
I followed a strict meal plan:
- Breakfast: Swapped out my twice-daily creamy and sugary coffee for black coffee. Ate one slice of sprouted grain bread, with a bit of butter and all-fruit jam spread on.
- Lunch: Prepped all my meals, which consisted of roast chicken (varied the flavours) and a big bowl of vegetable salad (lots of lettuce, tomatoes and cucumbers, with little or no dressing).
- Dinner: I worked around three options (see table below).
| Dinner Option 1 | Dinner Option 2 | Dinner Option 3 |
| Organic protein shake, mixed with a banana (these were great especially on workout days, to aid in my recovery — the workouts were intense!) | More roast chicken and salad or grilled vegetables. | Cauliflower rice with roast chicken and a smaller side of salad/ grilled vegetables. |
The results
At the end of six weeks, I lost 7kg! My tummy was flatter, I had lost inches, my body fat decreased, I could fit into my pre-pregnancy clothes, I felt energetic again, and I wasn’t craving sugar anymore.
Tips for success
One of the most attractive parts of this particular gym was that they offered a variety of 45 minute HIIT classes, with routines carefully crafted by the trainers and changed every four weeks. Each week, you were challenged to push yourself harder —- heavier weights, more repetitions, longer duration on the circuits, etc.
It really helped that the classes were small — 14 people or so — and you had a trainer on hand to guide you and make sure you were performing the exercises correctly.
Another important aspect in all of this was the support of family, friends and the folks at the gym. Their encouragement and moral support was invaluable.
Our Verdict: Fad or Fab?
Fab! I realise I no longer need 3-hour workouts to lose weight and keep fit. My old nemesis — sugar craving — is still under control and I've managed to maintain those good habits I formed in those six weeks. I highly recommend a programme like this for anyone looking to get fit or to kickstart their fitness regime again.
Editor’s Note: Two months after Juliet completed the challenge (and lost another 2kg), she got pregnant again. How much post-pregnancy weight will she gain this time? Will she need another 6-week challenge?
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