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In The Force

Embracing NS: 2LT Nihaal Manaf’s personal odyssey from recruit to leader

2LT Nihaal Manaf’s NS journey is about overcoming challenges, adapting to new environments, and emerging stronger from the process.

TEXT & PHOTOS: SINGAPORE CIVIL DEFENCE FORCE

Imagine returning home for your National Service (NS) stint after studying abroad for years. 2LT Nihaal Manaf thought that he could adapt well to NS. After all, he had lived in a bustling hostel during his overseas studies and was no stranger to living with others and following structured routines.

Little did he expect that NS would bring about an extra dimension – batchmates from diverse backgrounds who came from different walks of life. As Nihaal got more comfortable with his new “family” in SCDF, he gradually adapted to NS.

This is his inspiring story.

THE WAITING GAME

Anticipation and various unknowns filled Nihaal’s mind, in the months he waited for his NS enlistment letter. As he waited for enlistment day, Nihaal felt physically and mentally unprepared for the journey ahead.

GRADUAL REINTEGRATION

Before enlistment, Nihaal’s interactions were mainly limited to his close family members and friends. Compared to this period of relative isolation, the communal nature of NS took him a while to get used to. Conversations buzzed around him in languages that he could not understand well. As Nihaal thought about the friends that he had left behind, loneliness crept in. It was a reminder that adjustments take time.

FACING CHALLENGES HEAD ON

Two challenges loomed ahead for Nihaal: Physical fitness and regimentation. Thanks to the support of his family and a small circle of friends, Nihaal found the strength to meet these challenges head on. As the days became weeks, Nihaal grew more confident and comfortable around his batchmates.

THE ESSENCE OF NS

Nihaal has come a long way and learnt many valuable lessons. “The key to doing well in NS lies in consistent mental preparation and progressive physical training,” he said.

“Thriving amid discomfort and stretching  personal limits gradually fosters resilience. Throughout the process, it is also crucial to remain positive, to quash any self-doubt and focus on the greater purpose of National Service.”

Today, Nihaal is a 2nd Lieutenant (2LT) who leads his own platoon. He has served as a frontliner, leader, and now, a guide to newcomers – Nihaal’s journey is one of many inspiring stories of how NS can transform lives.

Like our stories? Subscribe to our Frontline Digital newsletters now! Simply download the HomeTeamNS Mobile App, and update your communication preference to ‘Receive Digital Frontline Magazine’, through the App Settings.

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Shape Up Club Buzz

What to do at your first REAL® Run

You’ve signed up for your first REAL® Run, congratulations! Here are some tips to ensure you have a safe, enjoyable experience.

TEXT: MELODY TAN

PHOTOS: HOMETEAMNS

Whether you’re a seasoned competitive runner or someone looking to get in shape with the family, the 27th edition of the REAL® Run promises to offer a fun day out with friends, family and fellow enthusiasts. Here are some easy ways to ensure you enjoy your run.

EAT A PRE-RACE MEAL

You’ll need energy for your run, so don’t start on an empty stomach. You don’t want to stuff yourself, but a snack or a light meal at least one hour before your race helps.

Stick to easy-to-digest, nutritious options, such as a salad with grilled chicken, clear noodle soup or brown rice with stir-fried meat and vegetables. (Need more tips on eating healthy? We got you.)

DON’T USE A BRAND-NEW PAIR OF SHOES

A brand-new pair of shoes may sound like a good idea, but it could cause blisters. If you’ve already treated yourself to a fresh set of kicks, be sure to break them in at least two weeks prior to the REAL® Run.

HEAD TO THE RACE VENUE EARLY

If you plan to reach the race venue just in time for flag-off, you run the risk of being late, or having to rush to make the start on time. This means you won’t start the REAL® Run in the right frame of mind.

You want to factor in time for baggage check-ins, so you can reach the start line early enough to prepare yourself mentally for the race.

STRETCH AND WARM-UP BEFORE THE RACE

It’s important to stretch and warm up your muscles properly before the race. The idea is to slowly raise your heart rate in anticipation of the run.

If it’s been a while since you focused on your fitness, here are some simple exercises for getting back into the swing of things.

DON’T LINE UP AT THE FRONT

Not unless you’re serious about setting a new personal best or competing for a win in your category, anyway. If your aim (like most participants) is to enjoy yourself, start near the middle or back of the pack so the serious runners don’t have to weave around you at the start.

WATCH YOUR RUNNING FORM

Don’t start the race too fast – build your pace gradually to reduce the risk of stitches. Keep your running form smooth and relaxed. That means leaning forward a little while maintaining an upright torso, and avoiding landing on your heels. Instead, try to land on your mid-foot, which minimises impact.

RUN WITH OTHERS

Encourage your friends and loved ones to join you for the race. Running in a group beats running solo anytime, and everyone can trade stories after the race over a refreshing drink. And whether you end up running with friends or by yourself, it’s usually a good idea to…

CURATE A KILLER PLAYLIST

It doesn’t matter if you’re into rock, hip-hop, dance or pop: Curating a running playlist with your chosen feel-good tunes can help to lift your spirits should you hit that proverbial brick wall.

In addition, a research study found that runners who listened to music ran four to eight per cent faster than those who didn’t.

HYDRATE BEFORE, DURING AND AFTER

Bring along a small drink bottle with water or an isotonic drink so you can stay hydrated during the run. Take advantage of water points along your route as well, so you don’t risk succumbing to heatstroke. This is always a concern, especially given our unpredictably hot weather.

COOL DOWN

You’ve completed your distance, congratulations! Remember to stretch those muscles so you don’t feel too sore the next morning. Stretching is an important aspect of post-race recovery and shouldn’t be overlooked.

TRY THE NEW FUN WALK CATEGORY

Participants can choose from four adorable Otah and Friends plushies.

This new 2.4km category is ideal for multi-generational families or anyone looking to bond with their friends and loved through an easy, stress-free walk. Bonus: You can collect an Otah and Friends plushie as a REAL® Run souvenir. (There are four adorable plushies to choose from, each inspired by a furry or feathery native animal.)

For a visual reminder of the event, make your way down to the Otah mascot photo-taking session – just one of the fun post-race activities that you can check out on the REAL® Run 2023 microsite.

Like our stories? Subscribe to our Frontline Digital newsletters now! Simply download the HomeTeamNS Mobile App, and update your communication preference to ‘Receive Digital Frontline Magazine’, through the App Settings.

Categories
Family Time

Simple ways to have fun with your kids

Family fun: From visiting nature parks to the Science Centre, here are some easy ways to bond with the kids that won’t break the bank.

TEXT: HOMETEAMNS

IMAGES: SHUTTERSTOCK, SCIENCE CENTRE SINGAPORE

If you’re planning activities that the entire family (including young-at-heart members) can enjoy now that the school holidays are approaching, we’ve got you covered! Here are some affordable ideas for fun family activities that will entertain and educate the little ones.

DISCOVER STEM

If you want to encourage Junior’s love for STEM subjects, the Science Centre is a good starting point. HomeTeamNS members enjoy 10-per-cent off Science Centre and KidsSTOP Annual Passes. Learn more about aviation science, discover the endless possibilities of 3D printing and visit the living laboratory that is Ecogarden. Valid till Dec 31, 2024, members just need to download the HomeTeamNS app for the promo code.

GET CRAFTY

It’s all too easy to distract little ones with a mobile game or cartoon on their favourite streaming platform. If you’re concerned your kids are getting too much screen time, engage them with fun art and craft or origami projects. This helps to exercise their creative thinking skills and build something with their own hands. Besides being a great avenue for family fun, it could even spark an interest in DIY projects when they get older.

Another option? Help your kids immerse themselves in decoden art at H&H Studio. The term is short for “decorate phone” or “deco-den”, a crafting technique that involves dressing up items with decorative elements like beads and small figurines.

Valid till April 23, 2024, members enjoy 10 per cent off all workshops – the promo code can be downloaded via the HomeTeamNS app.

ENCOURAGE BUDDING BAKERS

Is there a budding Jamie Oliver in the family? Say hello to Genius R Us, a hands-on baking school that teachers kids to bake delicious desserts. HomeTeamNS members enjoy 15 per cent off regular fees at the HomeTeamNS-JOM Balestier outlet. To enjoy this great deal, just download and present your digital membership card from the HomeTeamNS Mobile App during payment.

MAKE YOUR WAY TO MANDAI

Have your kids been inspired by Sir David Attenborough? Encourage their love for nature at the Mandai Wildlife Reserve, which is home to world-renowned attractions like the Singapore Zoo, River Wonders and Night Safari. If you’re a HomeTeamNS member (or are besties with one), you’ll enjoy discounts of up to 40 per cent by downloading the promo code through the HomeTeamNS app. This deal is valid till March 31, 2024.

EXPLORE ART

The Children’s Biennale at the National Gallery is a great opportunity to explore artwork with your kids and even features toddler-friendly artworks. This year’s event features 11 interactive and immersive artworks based on the theme: Let’s Make A Better Place. It encourages visitors to think of ways to create a world built on the exhibition’s core values of care, respect, imagination and collaboration.

SOAK UP THE SUN

Want to escape the urban jungle and enjoy some family fun in the sun? Explore Mount Faber and Sentosa with the family. Till March 31, 2024, members enjoy up to 30 per cent discounts at Mount Faber Leisure Attractions – Wings of Time, SkyHelix Sentosa, Cable Car and Sentosa Island Bus Tour. Download and present your digital membership card from the HomeTeamNS Mobile App when buying tickets.

Another great option is to visit a nature park like HortPark, one of several such parks in Singapore. It brings together gardening-related, educational and retail activities at one location and also serves as a knowledge centre on plants and gardening.

PLAN A PICNIC

A picnic isn’t just a great chance for the family to enjoy some time in the sun, it can also be an opportunity to impart some life skills to your little ones. Put your kids in charge of planning the picnic. Give them a budget and let them plan a picnic menu. This will help them learn fiscal responsibility in a fun way. And best of all, if the weather doesn’t work out, you can still have your picnic at home.

Like our stories? Subscribe to our Frontline Digital newsletters now! Simply download the HomeTeamNS Mobile App, and update your communication preference to ‘Receive Digital Frontline Magazine’, through the App Settings.

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