Earlier this year, EnergyOne Gym at SAFRA Punggol went through a major renovation to introduce a collection of Hammer Strength (HS) fitness equipment – an acclaimed provider of one-of-a-kind biomechanical strength training machines that are used by professional and elite athletes.

Read on for a step-by-step guide on how these top-grade fitness machines can help you maximise your workout, and the proper way to operate them.

Get your muscles pumping

Spotlight 1: HS Bicep Curl

By positioning your arms on the sloped pad, you allow your biceps to act as your primary momentum-builder. That way, your strength is fully concentrated on the focused area, which is great for building your biceps.

Spotlight 2: HS V Squat

Perfect for beginners or those with balance issues, this machine’s fixed track helps guide the user through a proper squatting motion that is intended to strengthen your quadriceps.

Spotlight 3: HS Abdominal Crunch

Designed to target the abdominal muscles, it is intended to help reinforce your core through a crunching movement.

Spotlight 4: HS Hack Squat

Mimicking the movement of a squat, it functions as a support for your back, keeping it in a fixed position to reduce strain on your lower back and knees. That way, you can focus on a deeper squat to build your quadriceps and glutes.

Spotlight 5: HS Glute Drive

Just as the name suggests, the Glute Drive drives momentum through the feet to lift the hips while supporting your upper back. It is especially useful in expanding your glute’s strength and size.

Spotlight 6: HS Lateral Raise

This machine focuses on the shoulder muscles to help build and maintain a balanced upper body physique.

Spotlight 7: HS Belt Squat

Having trouble with squats? The Belt Squat enables squatting without placing strain on the spine, with a focus on lower body muscles like the quadriceps and hamstrings. This is great for users with back problems.

The one and only

With 7 outlets located strategically in the SAFRA clubs across Singapore, EnergyOne has established itself as not just one of the nation’s most popular gym chains, but also one of Singapore’s most accessible and affordable fitness studios for the exercise enthusiast. EnergyOne Gym is constantly reinventing and rejuvenating the gym experience to continue meeting the wide-ranging and ever-changing needs of gym users.

Now that it is a Hammer Strength-certified training centre, users of EnergyOne Gym have these machines at their disposal, adding onto an already comprehensive arsenal of fitness equipment that seeks to uplift those who strive to be better versions of themselves. Come on down to EnergyOne today to find out for yourself!

Find out more about how you can make the most of Hammer Strength equipment at EnergyOne SAFRA Punggol to optimise your workout!

SAFRA members enjoy discounted rates at EnergyOne Gym. More information at safra.sg/energyone-gym/Gym-membership

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Darts is a skill that is easy to learn, but incredibly difficult to master. While it is a great late-night social sport, there is also a competitive element to it. Kept alive by a dedicated community of professional darts players, this unique social sport promises a lot of intrigue and hours of fun. 

Read on to learn some key dart-throwing techniques from a professional player to elevate your shots! 

A sport with a passionate fanbase

At Forest5 Darts Cafe at SAFRA Mount Faber, you can find plenty of competitive dart players who spend hours training for their next Super League. Fun fact – it is Singapore’s largest dart pub, which also houses the greatest number of local league teams. Equipped with 20 electronic dartboards, this darts training and recreation hub has plenty of space for both casual and competitive players to unwind over a few rounds at the dartboard. 

Grab your darts and start throwing!

Leslie Lee, professional darts player from Dartslive shares some nifty tips to help improve your form and accuracy.

Tip 1: Focus on your stance, grip, and aim

Regardless of your familiarity with the sport, it is crucial that you never stop throwing! Like any skill, practice is key. Make sure to always adopt the proper stance and grip so that your aim is focused and deliberate. 

Tip 2: Think before you throw

The best players are the most adaptable ones. Experiment with different throwing techniques so that you have a greater arsenal at your disposal. That way, you can react strategically to your environment. 

Tip 3: Equipment matters

As the adage goes, dress for the job you want, not the job you have. You can enhance your experience simply by using accessories of good quality. The last thing you want is for your gear to hinder your playing experience. 

Hitting the right notes

Forest5 Darts Cafe is set for a massive glow-up, with an upcoming revamp featuring six brand-new KTV rooms, a chic karaoke hall, and a classic pool table! This expansion will add 5,000 sq ft of space, cementing its status as one of Singapore’s largest darts bars, measuring a total of 8,000 sq ft.

Great news for both casual and competitive darts players – Forest5 Darts Cafe will be introducing even more dartboards, bringing its total to 38 electronic dartboards and 8 steel-tip dartboards. So get your darts ready, and prepare for a bigger, better and more contemporary Forest5 in October 2024!

SAFRA members enjoy 10% off their total bill at Forest5 Darts Cafe. For more information, visit safra.sg/amenities-offerings/forest5-darts-cafe

Want more articles like this, and other lifestyle content right in your inbox? Download the new SAFRA mobile app and opt in for the eNSman Newsletter – you don’t need to be a SAFRA member to subscribe – and never miss another story!

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After a long day, your body is aching and desperately calling for your attention. Fret not, as The Upsara Spa has prepared three relaxing massage techniques that you and your partner can easily incorporate into your daily schedule to release the pent up stress and tension that is lurking in your muscles. 

Read on to learn more about these techniques – your partner and your muscles will thank you! 

Be your own massage therapist

Here, the experienced therapists from The Upsara Spa share some simple massage techniques which you and your other half can integrate into your own wellness routines at home. 

Hand and Wrist Massage

By massaging your hands and wrists, you can free up the tension in your arms to feel a surge of relief. 

Step 1: Gently stretch and rotate wrists. 

Step 2: Straighten arms and apply long strokes from elbow to wrist.

Step 3: Firmly knead the back of the palm. 

Step 4: Gently but firmly pull each finger. 

Step 5: Repeat for the other hand. 

Head Relief Massage

This technique is effective in alleviating your partner’s discomfort resulting from headaches and migraines. 

Step 1: Press palms firmly on the chest and move towards the base of the neck.

Step 2: Press thumbs firmly into the tension points on the shoulders. 

Step 3: Anchor thumbs on the top of the head. Firmly knead the sides with fingers in a circular motion. 

Step 4: Firmly press thumbs on forehead and slide towards the temples. 

Step 5: Press thumbs on top of the head and knead in an up/down motion.

Step 6: Massage the nape with fingers in a circular motion. 

Back Massage

Relieve chronic pain with a soothing back massage.

Step 1: With your partner facing down, press palms gently on their lower back. Move towards the shoulders and return. 

Step 2: Press elbows along the spine. Move towards the shoulders and return. 

Step 3: Press thumbs firmly into shoulder blades towards the upper back and return. 

Step 4: Anchor thumbs into the scapular blades and press firmly. 

Step 5: Press thumbs into the nape area.

Take a day off to recharge

As much as we want to climb that never-ending corporate ladder, it is also important that we enjoy pockets of bliss and comfort whenever we can.

At The Upsara Spa, you can finally rest as hard as you work. Step into a sanctuary where you can find solace from the hustle and bustle of everyday life, as you enjoy a steaming sauna, a bubbling jacuzzi as well as delicious treats at its exclusive relaxation lounge. If you’d like to enhance your experience, opt for an array of therapeutic services such as massage treatments, foot reflexology, facials and much more. The Upsara Spa aims to provide you the tranquil retreat that you deserve.

A personal spa day is definitely due, so what are you waiting for? 

SAFRA members enjoy 15% off at The Upsara Spa. The first 20 couples to sign up will also receive a complimentary body lotion (while stocks last). Find out more or make a reservation at safra.sg/the-upsara-spa

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Self-defence is one of those skills you didn’t know you needed until you actually need it. It’s spontaneous, responsive and if done right, life-saving. Taekwondo as a self-defence art form doesn’t require anything else but your momentum and agility, as it teaches you to transform your punches and kicks into powerful blows that will buy you a few precious seconds to react in an otherwise precarious situation.

Andy Leong, Principal Coach at Taekwondonomics at SAFRA Choa Chu Kang, together with two of his students, presents three possible attack scenarios which you can swiftly counterattack with techniques that you can learn at home. Watch the video below!

Scenario 1: Knife attack from a height

An attacker wielding a knife in their right hand approaches you.

Step 1: Take a sidestep to avoid the blow.

Step 2: Lock arms with your attacker and throw them to the floor.

Step 3: Make sure you pin down the attacker, so that they are immobilised on the ground.

Scenario 2: Knife attack from middle section

The attacker attempts to slash you with a knife.

Step 1: Take a sidestep immediately and create enough space between you and the attacker.

Step 2: Utilise a sweeping technique (as shown in the video) to bring the attacker to the floor.

Scenario 3: Knife attack from lower section

An attacker points their knife upward in an attempt to stab you from the bottom.

Step 1: Execute a stomach curl to minimise the chance of being stabbed in the stomach.

Step 2:  Perform an unarmed combat technique (as shown in the video) to bring your opponent down. 

This is NOT kungfu fighting

Intended to be a combat sport, Taekwondo utilises the momentum driven by punching and kicking techniques. Literally, Taekwondo means “punching and kicking method.” Apart from self-defence manoeuvres, Taekwondo also has a performative aspect to it that trains one’s coordination and core stability.

While there are multiple Taekwondo studios in Singapore, none are like Taekwondonomics, an award-winning school that has been accorded various awards by Asia’s prestigious auditing committees. Affiliated with Singapore Taekwondo Federation (National Sports Association for Taekwondo), this studio comprises a team of highly skilled Taekwondo masters with years of competitive experience under their belts. 

With classes for juniors as young as 3 years old as well as adult learners, Taekwondonomics strives to cultivate a high-energy curriculum that reinforces key Taekwondo skills such as hand strikes, high kicks and more!

You can find a complete list of their classes and schedules at taekwondonomics.com/classes

SAFRA members enjoy priority enrolment as well as 15% off regular pattern classes provided at its outlet at SAFRA Choa Chu Kang. You’ll also get a free kicking pad when you register. You can find more information at safra.sg/taekwondonomics

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Maggi goreng is that ubiquitous plate of fried noodles that many people order at their favourite prata supper spot. Savoury, sweet and tangy, it’s also surprisingly easy to recreate at home, with just a few simple and easily available ingredients.

Founder of Springleaf Prata Place, S V Gunalan, joins his chef to show us how to make their version of this popular dish.

Ingredients:

20g tofu, cubed
35g cabbage, shredded
40g cooked chicken (optional)
1 egg
1 packet of cooked Maggi noodles
20g beansprouts
20g spinach
1 red chilli, sliced
6g Maggi seasoning
2 slices cucumber
2 tsp tomato ketchup

Recipe:

1. In a large pan, heat 2 tablespoons of vegetable oil over medium to high heat.

2. Add in tofu and cabbage. Stir-fry until the cabbage is tender.

3. Then, add in cooked chicken (or any of your chosen protein) and continue to stir-fry for another minute.

4. Crack in the egg and stir thoroughly until it is cooked.

5. Add in your noodles and coat the entire mix with the seasoning. You can add water if the mixture is too dry.

6. Toss in your beansprouts, spinach and red chilli and mix well.

7. Plate your dish. For the true Springleaf Prata Place experience, add two slices of cucumbers topped with tomato sauce.

A prata place like no other

Springleaf Prata Place is certainly not your usual prata place. They are known to stray from the conventional, experimenting with new and contemporary flavours that are inspired by ever-changing culinary trends.

You may have heard of pizza and spaghetti alfredo, but what about Prata Alfredo? Springleaf Prata Place has always embraced inventiveness, unafraid to break the mould with menu items such as Salted Egg Prawn Prata, Magic Meatless Murtabak and the German-inspired Das Pratwurst!

And this unique approach has won the hearts of many Singaporean diners. Springleaf Prata Place remains a go-to eatery for those looking for both comforting classic prata dishes, as well as those after something to surprise their palates.

SAFRA members enjoy a 10% discount off the total bill. More information at safra.sg/amenities-offerings/springleaf-prata-place

Springleaf Prata Place is at SAFRA Jurong, SAFRA Yishun and SAFRA Tampines.

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Gymnastics is arguably, one of the most versatile sport variants in the market as it is centred around a key operational skill – flexibility. A more flexible body means better joint mobility, improved posture, and stronger stamina. Almost universally, everyone benefits from enhanced flexibility.

Here, we are joined by instructors from BazGym Gymnastics School at SAFRA Jurong, who share with us more on the importance of dexterity in our everyday lives, as well as some neat tips and tricks to help you execute a signature gymnastic skill!  

Award-winning programmes

Started in 2003, this established gymnastics studio has bagged many years of experience under its belt training some of the nation’s most promising gymnasts. Taught by ex-national gymnasts and gymnastic enthusiasts, the studio’s classes offer a holistic curriculum.

With classes for toddlers as young as 3 years old, you can provide your child with an early foundation in gymnastics, introducing pivotal motor skills that will benefit their athletic pursuits, whatever they may be.

If your child decides to take it to the next level, they can opt for their Beginner, Intermediate and Advanced classes which are centred around the sport’s technicalities, including manoeuvres like somersaults, handsprings, and cartwheels. Students may even be invited to the studio’s competitive programme which will open up opportunities for him or her to compete in both local and international tournaments.

That’s not to say that only young kids can partake in this grand sport. BazGym Gymnastics School also has classes designed for adult learners as well as children with special needs to share the various benefits that come from participating in gymnastics, which includes enhanced spatial awareness, muscular endurance and flexibility.

Learn from the best

Don’t just hear it from us!

Today, we have instructors from BazGym Gymnastics School to guide you through a core trampoline stunt – the sit-drop. Meet Salihan and Bruce!

The sit-drop, while seemingly easy, demands a certain level of agility. But thankfully, you don’t need to be a professional gymnast to perform this move. Make sure to stretch regularly so that you can gradually improve your flexibility and form.

Sign up for a class at BazGym Gymnastics School to learn more from passionate instructors like Salihan and Bruce!

BazGym Gymnastics School can be found at SAFRA Punggol and Jurong. 

SAFRA members enjoy 5% off fees, in addition to various perks, such as discounts off holiday camps and priority enrollment. Visit safra.sg/bazgym-gymnastics-school for more information.

Want more articles like this, and other lifestyle content right in your inbox? Download the new SAFRA mobile app and opt in for the eNSman Newsletter – you don’t need to be a SAFRA member to subscribe – and never miss another story!

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