Month: November 2021

Taking the holistic path to a balanced and healthy life

Post author By scott
Post date November 19, 2021
No Comments on Taking the holistic path to a balanced and healthy life

The Body to Soul event includes talks on mental health as well as a variety of exercise classes including yoga and low-impact aerobics.

HomeTeamNS’ Body to Soul event showcases safe, practical ways to stay physically and mentally fit

TEXT: MORGAN AWYONG
PHOTOS: HOMETEAMNS

How can one lead a balanced lifestyle? Here’s a hint – it involves so much more than just physical wellbeing. HomeTeamNS’ upcoming Body to Soul event at the HomeTeamNS Khatib clubhouse will focus on physical and mental health. With workout routines thrown into disarray, the organisation wants to help members regain their fitness mojo once again in an enjoyable, balanced way.

Happening on November 27 and 28, the Body to Soul event includes talks on mental health to bolster one’s resilience, as well as a variety of classes from yoga to workout routines that use hydraulic machines for more effective results.

HOW TO WORK OUT SAFELY

Any kind of exercise is good for the body, but if you’re just restarting your fitness journey, low-impact exercises tend to be more enjoyable. It’s easier – and safer – to adopt a repetitive routine and focus on your movements. Four versions of such exercises will be introduced at Body to Soul, so members can get a taste of works best for them.

The Low Impact Aerobics Class is ideal for anyone looking for a light – and light-hearted – cardio-focused workout led by Fitness Workz instructors.

If you think Yoga is only for the super-flexible, a trial session may change your mind. While being supple helps, yoga helps improve your balance, tone your body and improve posture through slow movements and deep breathing. It’s a gentle form of strengthening and a relaxing, refreshing activity.

If you prefer using machines in your workout, the Hydraulic Machine class and its specialised equipment ensures a controlled workout that is effective and safe. Exclusive to Fitness Workz Premium, these machines are engineered to help engage target muscles but remove the impact through its smooth, cushioned delivery.

Finally, the Guardian Bridge circuit class is led by the gym’s Fitness Ironmen Committee. Don’t be intimidated by their name – the friendly trainers will teach a series of low-impact circuit exercises that allow participants to train by themselves anywhere to improve on their overall health and conditioning.

WELL-BEING BEYOND THE BODY

If the pandemic has taught us anything, it’s that mental well-being is just as important as the physical and needs to be maintained through healthy habits. Discover how you can improve your mental health with the Mental Wellness Talk by The Agency for Integrated Care (AIC) and Montfort GoodLife! @ Yishun. Learn about conditions like depression and dementia as well as understand how active ageing and self-care plays an important role in managing your overall well-being.

Other event partners will be offering wares and services at the foyer in support of the theme holistic wellness.

Starbalm, for instance, will be showcasing their sports therapy products, targeted to soothe problem areas through balms, lotions and patches. Nature One Dairy offers dry sampling of their adult nutrition formula which can help with bone and muscle health. You may get their nutritional formula at a huge discount and every purchase offers a chance to participate in a sure-win lucky draw.

Made some new friends? Revamp your mobile services with TPG Mobile to stay in touch at plans suited for your lifestyle. After trying out all the physical activities, the Fitness Workz team will introduce its many facilities and offerings.

BUILD BRAWN AND BALANCE

Brought to you by the Health Promotion Board, learn how to build muscle strength as well as balance and flexibility in the Rolling Good Times showcase. You can also learn about minimising fall risk. Members will get an opportunity to register their interest should they like to progress onto the whole programme.

Sign-up for the Body to Soul event to access these programs, as well as a free goodie bag worth S$50.

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Shape Up

8 creative ways to create a mini Fitness Workz at home

Post author By scott
Post date November 12, 2021
No Comments on 8 creative ways to create a mini Fitness Workz at home

You may not be able to go to the gym as often as you’d like to but Fitness Workz trainer Aidid Haidil Bin Mohamed Said believes you can still supplement your fitness regime at home.

What do you do if your favourite gym has to limit its capacity due to safe-distancing regulations? Improvise and adapt!

TEXT: NICHOLAS JACOB
IMAGE: FITNESS WORKZ

With entry into gyms and other enclosed fitness areas remaining limited in response to the continued rise in cases, maintaining workout routines can be difficult for those used to hitting their nearest gym on a regular basis. Rather than resign yourself to “gym withdrawal”, why not look for innovative ways to continue towards your fitness goals?

While you may not be able to go to the gym as often as you’d like to, you can still supplement your fitness regime at home by pressing some common household items into service.

Here are eight creative ideas recommended by Fitness Workz trainer Mr Aidid Haidil Bin Mohamed Said to supplement your gym sessions and help you stay on track with your fitness programme.

1. BACK TO BASICS WITH BUCKETS OF WATER

A cleaning staple in all households, pails filled with water or other dense objects such as bags of rice are a good substitute for traditional weights.

Unsure how heavy you should make them? Simply place them on a weighing scale to get an accurate reading. These makeshift dumbbells can now be used for bicep curls and lateral shoulder raises to keep your upper body strong – now you can train like those ancient martial artists did all those years ago too!

2. MAKESHIFT BARBELL WITH BROOMS AND PAILS

On that note, the humble bucket is incredibly versatile; Mr Aidid shares that a home-made barbell can be created by tying two filled pails of your desired weight on either side of a broomstick. “Barbell curls, front shoulder raises and squats can now be conducted from the comfort of your home,” he quips.

3. BOX SQUATS OFF THE SOFA

Missing a bench to work on those squats? Look no further than your living room for the solution. A chair or sofa is a great alternative to a gym bench. Now, go forth and start incorporating those sit and box squats into your routine!

4. SQUEAKY CLEAN KETTLEBELLS

Laundry detergent is quintessential to our everyday lives. That being said, their usefulness need not just be confined to the washing machine. These bottles have proven to be solid substitutes for kettlebells – just remember to secure the cap before starting your kettlebell swings.

5. FINDING YOUR INNER ZEN ON A BATH TOWEL

For many, working at a desk for hours on end is a recipe for stiff joints, tight muscles and high stress levels. Concerned about maintaining your flexibility (and sanity) while waiting for the next spot at your usual yoga studio to open up?

Don’t sweat it, Mr Aidid notes that a large, thick towel works just as well as a yoga or exercise mat for stretching and meditation to decompress after a long day.

6. GETTING CREATIVE WITH NECK TIES

To kick up your yoga session up a notch, using neck or robe ties as resistance bands for yoga will do the trick. They can even be used to complement strength training. All you need to do is tie the ends together, and you’ve got yourself a handy replacement for the resistance bands you’ll typically find at any Fitness Workz gym branch!

7. GOING BEAST MODE WITH BOOKS

Those looking for a calisthenics challenge can consider loading up a backpack with water bottles to create a makeshift weighted vest. The possibilities are endless – from intensifying your upper body workouts with weighted push ups to training your stamina to walking up the stairs with added weight.

8. WORK OUT EVEN IN BED

Too lazy to get out of bed? Turn your weakness into a strength by using your bed as a balance ball to improve your stability.

Simply get up and practice standing on one leg to practice your balance by activating core muscles. For an added kick, you can try performing single-leg deadlifts!

KEEPING YOUR CREATIVE WORKOUTS EFFICIENT AND SUSTAINABLE

In order to maximise the efficacy of each workout, Aidid recommends that beginners start with a 30-minute session each day with a buddy to keep motivation levels high. “Add different variations of exercises to avoid getting bored. Online workout classes via Zoom are a fun alternative too!” he adds.

An upside to working out in the privacy of your home is the minimised exposure to the pandemic – all while building your fitness and immunity levels.

“Just be sure you have ample space to ensure a safe workout session!” Mr Aidid says.

At the end of the day, with the right mindset, gym restrictions are just a minor roadbump in one’s lifelong fitness journey. With these creative workarounds, one can MacGyver their way to excellent home workouts all year round, rain or shine.

Did you know all Fitness Workz gyms are now open to all fully vaccinated individuals? Learn more about what our gyms have to offer and book a slot for your next workout today.

Food

Food for the soul

Jewel Cafe, located at the HomeTeamNS Khatib clubhouse, is offering a buy-2-get-1-free promotion on its gelato.

Fruits and vegetables are good for the body, but what can be considered good fodder for our souls?

TEXT: MORGAN AWYONG
PHOTOS: HOMETEAMNS, SHUTTERSTOCK

For some it’s soup. Others, something deep fried and crunchy. Food cravings can happen when it’s chilly or if we’re a little fatigued or under the weather, but only certain types can give us that something extra to brighten our moods.

Like how the rodent in Ratatouille won over the heart of the difficult critic with his childhood dish, most soul food conjures feelings of warmth and comfort through their links with fond memories. In Singapore, thanks to our racial diversity, we often have more than one favourite dish that will send us to gastronomic heaven and instantly warm the cockles of your heart.

SATISFYING MAINS

No other dish says “Singapore” quite like it. Whichever brand you favour, from Maxwell’s Tian Tian to the premium Chatterbox variety, Hainanese chicken rice dominates most lists as the food that best says “home”. It checks all the right boxes when it comes to a nourishing meal –dancing with savoury and spicy notes (when you add that tangy chilli), and combining tender slices of chicken mixed with flavoured grains. Then that little bowl of clear soup comes in just right, to help you wash it all down.

Then there’s the Ramly burger. What started as an unassuming item at pasar malams (night markets) quickly became a staple, found sometimes even at Muslim hawker stalls because it’s just that good. The famous burger is unpretentious, messy and delicious. It usually couples a thin fried egg skilfully wrapped around the patty, then drowned in black pepper sauce, mayo and buttery magic. One chomp, and you’ll be sold.

While chicken soup is often said to be good for the soul, we’d prefer to have a serving of Indian soup kambing. It takes the place of a main because it’s incredibly rich, featuring intense flavours heady with spice. The signature yellow soup comes from turmeric – which is said to offer anti-inflammatory properties. Mutton is a rich source of high-quality protein and many vitamins and minerals, including iron, zinc, and vitamin B12. Hearty and flavourful – we like!

NOODLY GOOD

Noodles are enjoyed all around the world, but for locals, a rich and creamy bowl of laksa hits the spot every time. Recipes differ slightly, but the robust bowl can always be counted upon to include belacan (shrimp paste) and chilli paste, shallots, blue ginger (galangal), and turmeric in its signature coconut milk broth. The tedious process of making this soup base makes this a dish of love, and the glassy thick white noodles are the perfect match to the intense flavours.

At the other end of the spectrum, ban mian comes in a clear soup but it’s no less flavourful. This is Asia’s version of chicken soup, with the savoury broth made punchy by fried anchovies and minced pork. The dish usually comes with an egg and fresh vegetables, making this truly a balanced bowl. And one of the ban mian’s best feature is how you can pick and choose the type of noodles that go in. From flat squares and thin noodles to transparent vermicelli, the options allow you to find the texture you want for this classic.

And how can one go wrong with mee rebus? Although there is a clear variety in Terengganu, the ones we know in Singapore are of a thicker consistency, made delicious with sweet potatoes. This deep, earthy base is mixed with beef or chicken stock for an amazing combination and comes with yellow noodles to give it that oh-so-homely taste that satisfies. If you have two servings, we won’t judge – the dish is often smaller in portion so go ahead!

SOULFUL SEAFOOD

No local food list would be complete without seafood dishes. Many of us will have fond pre-pandemic memories of tucking into mouthwatering chilli crab and barbeque stingray dishes with family members and friends. Whether to celebrate a special occasion or “just because”, these communal meals played a part in forging the ties that bind for many of us.

Opening at HomeTeamNS-JOM in late-2021, Jom Makan Seafood is a Muslim-owned eatery that serves a variety of signature dishes, like their Shovel Seafood Platter and Maggi Goreng Lobster. And what seafood meal would be complete without dishes like Sambal Stingray and Sambal Sotong.

Orchid Live Seafood, located at HomeTeamNS Khatib is offering a 1-for-1 deal on its popular Boston Lobster dish as well as 10-per-cent discounts off all orders, while stocks last.

SWEET SPOTS

Sometimes, a little goes a long way. Soulful food is often uncluttered by complicated cooking, and nothing speaks of such simplicity more than a traditional pairing of youtiao (fried fritters) and a soya bean drink.

It’s just two strips of flour fried in oil – with a shockingly symbolic past referencing a traitorous advisor and his wife in ancient China. But somehow, every munch of this doughy pastry fulfils, especially when washed down or soaked in the milky soya bean drink.

Dip in. Bite down. Be happy in its simplicity.

The ubiquitous kaya toast combines the sweet coconut egg jam with a touch of salty butter (choose frozen for that old-school kicker) – the perfect filling to make this an ideal snack any time of the day.

Local food empires were built upon its flaky toasted crust, and when paired with a local cup of Nanyang coffee or tea, instantly conjures scenes of a raucous kopitiam.

Being the global city that we are, it’s only natural that some Western items have become included in this soulful list. Jewel Cafe, located at the HomeTeamNS Khatib clubhouse is offering a buy-2-get-1-free promotion on its gelato.

There are, as it turns out, many ways to lift one’s spirits and fuel the soul, and these gastronomic delights are just the tip of the iceberg. Bon appetit!

Shape Up

Health is wealth: How to keep focused on staying in shape during a pandemic

Post author By scott
Post date November 5, 2021
No Comments on Health is wealth: How to keep focused on staying in shape during a pandemic

Opting for short, effective exercise programmes at home – and perhaps roping in some help from the little ones – can help you stick to your fitness goals.

COVID-19 may have limited our options for outings, but it has also inspired many to keep fit. We talk to a Fitness Workz expert from HomeTeamNS to find out how they encourage their clients to stay motivated in the light of ever-evolving safe management measures.

TEXT: NICHOLAS JACOB
PHOTOS: SHUTTERSTOCK

Last year’s circuit breaker period saw many people rush to stockpile everything from eggs to exercise mats. As normal activities – from dining out to going to the gym – ground to a halt, Singaporeans and companies pivoted to virtual activities and services.

These included gyms, which began offering virtual exercise classes. Working out at home became one of the most popular means of passing the time, until the option of heading to gyms and engaging personal trainers gradually became available during Phase 2.

The current increase in COVID-19 cases mean that safe management measures are now in a state of flux. There’s a certain air of uncertainty around what to expect and whether we might need to adjust our workout routines every few weeks. While frequent change can be distracting or even demoralising, we spoke to a professional trainer to gain some insights on why that needn’t affect your broader fitness journey.

CHANGE IS THE ONLY CONSTANT

Following the easing of restrictions as Singapore entered Phase 2 last June, Mr Noel Lee, a Business Development and Marketing Executive at Fitness Workz, observed an initial surge in patrons at the gym.

Apart from trying to re-establish disrupted routines (while adhering to safe management measures at the gym at the same time), working out provided attendees with an avenue to hang out with their friends.

That said, the subsequent further relaxation of safe management measures and reopening of public spaces diverted some people from their fitness routine, as they struck a new balance between their other interests and commitments.

Mr Lee aptly summarises this as a zero-sum game – “the recurring problem we have as a society is the search for the fine balance between work and health”.

KEEPING THE FLAME BURNING BRIGHT

Admittedly, repeating the same exercise routines can be a turn-off for many. But this does not have to be the case. Instead, why not use your progress as an impetus to work out regularly?

“For some, seeing tangible improvement — such as their fat percentage decreasing over the weeks — provides them a constant impetus to continue their efforts,” shares Mr Lee.

To keep pushing forward, it can help to break things down and focus on bite-sized goals.

For instance, with the increase in work and home demands, keeping exercise regimes short but effective ensures your routine is sustainable. You should also start celebrating the small wins – every bit of fat lost, or muscle gained is a great victory in itself.

The most important takeaway here is to keep the momentum going. Even if progress feels slow, don’t forget to take a step back and look at the bigger picture: These small steps add up on your lifelong adventure to better health.

GETTING BACK ON TRACK

If you’ve taken a detour on your fitness journey and are feeling lost, the good news is fitness trainers can help you get back on track. Receiving professional guidance is particularly effective for beginners, as trainers are able to put together a wide range of the latest regimes that have yet to be adopted by the masses.

Working out with an expert will also help to make exercise a part of your routine and serve as a constant reminder to keep fit. Mr Lee suggests speaking with your trainer first to identify your goals, motivations and barriers, to come up with sustainable solutions.

The pros at Fitness Workz are also ever-mindful of being over-zealous and drawing up routines that are too intense for their clients. “This can in turn decrease motivation and turn clients off exercising,” Mr Lee points out. To help those who need more time, trainers often encourage clients to start off small – such as using the stairs instead of the lift. Such activities encourage the formation of healthy habits, and can help encourage individuals.

THE GREATEST WEALTH IS HEALTH

There are plenty of nice things that come with getting physically fit (like the compliments from friends), but did you know numerous studies have also established a positive correlation between physical health and mental wellness? Examples include reduced stress levels, better sleep patterns and increased self-confidence – all of which have become even more important in light of the current pandemic and its negative impacts on mental health.

Recent research supports these findings, with reports concluding that even performing light physical activity regularly can have a positive stress-reducing effect on individuals needing to self-isolate due to prevailing safe distancing measures.

Remember: At the end of the day, a healthy body makes for healthy mind. Fitness is more about muscle mass and weight loss – it’s also about adopting a mindset of general wellness to help lead a more fulfilling life. By having set a strong foundation on this front, there’s nothing holding us back from being able to go forth and live our best lives, no matter the circumstances.

Find out how you can kickstart your journey to a healthier you at Fitness Workz.

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