If getting into shape is on the cards and you’re looking for a place to bulk up and get some cardiovascular activity in while having fun, then check out the health and fitness facilities at SAFRA Choa Chu Kang (CCK). Located within tranquil Choa Chu Kang Park, SAFRA’s seventh club is a haven for fitness enthusiasts and anyone who loves to work up a sweat, with its sheltered swimming pool, gym, futsal court, covered running track, mixed martial arts (MMA) centre, and indoor climbing facility. 

So why not make a day of it? Here are just a few ways to sample some of the fitness offerings at this massive, eco-friendly club. 

Morning

Kickstart your day at the gym

SAFRA CCK’s Integrated Fitness and Wellness Hub spans close to 2,700 sq m. Get your morning workout on at SAFRA EnergyOne CCK, which boasts state-of-the-art equipment and dedicated spaces for functional, cardio and strength training, as well as the Hammer Strength Training Centre, with high-performance training equipment for those of you who love intense workouts and want serious results. 

Want to learn MMA or fine-tune your boxing techniques? The gym also houses The Ring, where you can experience boxing and Muay Thai training. 

Not sure which exercise classes to join? Till April 2024, EnergyOne members get to experience EnergyOne Group Trial Classes (EGX) at EnergyOne Choa Chu Kang for free (U.P. $21.60/month)! What’s more, EnergyOne operating hours are now from 6.30am to 12am, so if you’re not a morning person, you can work out at your preferred time.

Prefer a leisurely jog or a high-energy run to start off your day? The sky running track, a 150m-long loop winding along the fourth level of the club that is linked to Choa Chu Kang Park, lets you set your own pace while sheltered from the elements. NSmen can even use it for circuit training.

Afternoon

Scale to new heights

Climbing is thrilling, improves cardiovascular fitness, builds strength, boosts brain power, and burns calories. With over 1000 sq m of climbing wall space, Climb Central offers an exciting and challenging indoor rock-climbing experience. It’s suitable for beginner to advanced levels and has both top-rope and lead climbing options, as well as bouldering areas. No prior climbing experience is necessary and experienced staff are on hand to help. 

SAFRA members and affiliated members get 10% off entry rates. For more information, go to safra.sg/amenities-offerings/climb-central-singapore-indoor-rock-climbing-gym.

Sit down to a healthy lunch

Grab a balanced meal at Food Paradise, an air-conditioned food court with several local and international food options. Try a Japanese fusion rice bowl at Ishiro, with healthy toppings like salmon and eel, or tuck into rice porridge, seafood soup, fish soup or bitter gourd soup at All In.

SAFRA members receive 5% off dining. Visit safra.sg/amenities-offerings/food-paradise for terms and conditions.

Evening

Take a fitness class

Wind down in the evening with a gentle Pilates class or a high-powered yoga session; the group fitness classes are suitable for all abilities. Learn more at safra.sg/clubs/choa-chu-kang. 

If you love the water, sign up for Aqua Tabata at Aqua Fitness by Swim Pte Ltd. Aqua Tabata is a high-intensity interval training workout that can be done in both deep and shallow water. It’s an enjoyable way to challenge your muscles, strengthen almost every part of your body and burn calories. Find out more at safra.sg/whats-on/aqua-fitness-by-swim-pte-ltd.     

Unwind at the movies

After a fitness-packed day, plan a movie date at Shaw Theatres at the nearby Lot One shopping mall. Located on Levels 5 and 6, the theatre, which opened in 2021, has eight digital halls with the latest laser and sound equipment. Get some popcorn and your favourite soft drink, sit back, relax, and enjoy your movie. 

Enjoy SAFRA member and SAFRA MovieMax member rates, with a weekday ticket starting from $8 for SAFRA MovieMax members (U.P. $11). You can also get up to $2 off popcorn, nacho and hot dog combo sets. For more information, go to safra.sg/promotions/shaw-theatres. 

Save more with SAFRA! Enjoy special deals and discounts on dining, entertainment, travel, fitness and more from over 1,500 merchant outlets islandwide. Sign up or renew your SAFRA membership for one year at $43.60 inclusive of GST) and get two years FREE! Plus, get your spouse and children on board to enjoy the same privileges too at $5.45/year. Visit safra.sg/savemore for more details.

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!

The post Make It A Fitness Day At SAFRA Choa Chu Kang appeared first on eNSMAN.

It isn’t just lack of discipline that makes one slack off in our fitness journey – another reason why most fitness resolutions fail is monotony. Fitness routines can feel, well, routine, and often need that extra oomph to feel less like a chore, and more like an experience.

Luckily for you, SAFRA has an array of invigorating options to help breathe new life into your fitness pursuits. Here are 7 ways you can get a workout at SAFRA clubhouses, and keep your fitness journey going!

1. Premier Golf

While golf can be a rewarding experience, it is sometimes limited by two main factors – its dependency on the weather, and cost of entry. 

Premier Golf overcomes these limitations by introducing Singapore’s largest indoor golf facility yet. With four sizeable bays supported by golfing veterans Gregory Foo (SEA Games Team Gold Medalist) and Edmund Tan (Titleist Performance Institute Certified Level 2 Golf Coach), this golf studio emulates an outdoor environment with graphical precision and experiential realism, while value-adding to the sport by presenting tangible statistics that will help you optimise your posture and strikes. 

Golf novices can also easily take up the sport here, as Premier Golf has invested in a well-rounded curriculum specially designed for both beginners and children, presenting itself as a fitness classroom more than a casual play hub. 

SAFRA members enjoy 10% off booking fees when you book a session of golf at the Driving Bays and Private Suites. New members can also schedule your first trial lesson for only $49! (U.P $100). Find out more at safra.sg/amenities-offerings/premier-golf

SAFRA Mount Faber: 2 Telok Blangah Way, Singapore 098803

2. Art of Aikido

Aikido is described as a non-violent martial art variant, centring itself around your aggressor’s offence and turning it into your main force of defence. In addition to techniques that will allow you to incapacitate and immobilise your attackers, you will also learn strategic approaches that will help you remain calm and prepared in the face of an unrelenting opponent. 

Art of Aikido is one of the few studios in Singapore accredited by Aikido’s headquarters in Japan, being managed by head instructors who were taught by revered Aikido Master Moriteru Ueshiba. This isn’t the average martial arts studio, for they have a curriculum that prepares you for actual certifications, while providing opportunities for you to partake in overseas cultural exchanges. 

SAFRA members enjoy 10% off lesson packages. Find out more at safra.sg/amenities-offerings/art-of-aikido

SAFRA Mount Faber: 2 Telok Blangah Way Singapore 098803

3. Float-Fit

Most people are familiar with yoga and pilates, but have you heard of yoga practised on water? 

Combining yoga’s spiritual and therapeutic practices with physical intensity, Float-Fit consists of a routine that embodies the flexibility of yoga and the strength of physical training. On an inflatable floating mat, you will engage in a multitude of motions which reinforce your core stability, while uplifting your natural agility.

In short, it’s yoga plus! 

SAFRA enjoy up to $9 off when you sign up for 2 lessons. Find out more at safra.sg/whats-on/floatfit-jr

SAFRA Jurong: 333 Boon Lay Way, Singapore 649848

4. Taiji and Qigong

Practitioners of taiji and qigong learn to detach themselves from the outside world through movements which are slow, mindful, and focused, allowing them to centre themselves in an ever-changing landscape. With taiji and qigong, you can disconnect yourself from the rush of everyday life, and practise mindfulness and self-awareness amidst overwhelming stress. 

SAFRA members enjoy special rates when you sign up. Find out more at safra.sg/whats-on/taiji-tm

SAFRA Tampines: 1/A Tampines Street 92, Singapore 528882 

5. Jumping Fitness

The more exuberant and excitable sibling of Zumba, this high-intensity workout expands on traditional aerobatic movements with powerful motions and impactful jumps. While it may seem easy (“it’s just jumping!”), the workout actually demands an endurance level that can handle intensive and powerful movements and jumps for considerably prolonged periods, all the while balancing yourself on a trampoline. The adage “No pain, no gain” rings especially true here, as you can expect to invigorate your core muscles, while reinforcing your physical stamina. 

Find out more about Jumping Fitness and watch a video here!

SAFRA members enjoy 5% discount off registration fees. Visit https://www.safra.sg/whats-on/jumping-fitness 

SAFRA Jurong: 333 Boon Lay Way, Singapore 649848
SAFRA Punggol: 9 Sentul Crescent, Singapore 828654

6. Onyx Mixed Martial Arts

The ultimate mixed martial arts school that is home to Muay Thai, Boxing, Brazilian Jiu Jitsu and more, Onyx MMA has built a respectable reputation for its high-functioning classes taught by knowledgeable instructors. Building on your foundational strength, their curriculums help to polish your primitive brawn, allowing you to reinforce your fighting styles with precision. 

Their classes are intensive, tough, and occasionally taxing. But you will leave each class feeling good about yourself, attaining a unique physical catharsis you cannot find elsewhere while exceeding your own expectations of yourself. 

SAFRA Tampines: 1/A Tampines Street 92, Singapore 528882
SAFRA Yishun: 60 Yishun Avenue 4, Singapore 769027

7. Arnis

The national martial art of the Philippines, Arnis exemplifies the nation’s spirited exuberance and warrior spirit. Operating on both offensive and defensive aerobics, learners of this physical artistic movement will learn to react against unpredictability, as they channel their strength through a simple baton made from rattan. Not only is it a well-rounded workout, it will impart prehistoric self-defensive techniques that have benefited generations of practitioners. 

SAFRA members enjoy discounted rates on classes. Find out more at safra.sg/whats-on/arnis

SAFRA Punggol: 9 Sentul Crescent, Singapore 828654

Nothing beats a full workout at the gym

Of course, you cannot find anything more versatile, more personalised, and more intuitive than the gym, or to be more precise, EnergyOne gyms at SAFRA. Voted “Gym of the Year” in 2021, SAFRA EnergyOne gyms are home to some of Singapore’s most up-to-date collections of fitness equipment, and fully certified trainers ready to assist you on your fitness journey. With six (soon to be seven, with the new SAFRA Choa Chu Kang) outlets located in SAFRA outlets across the island, EnergyOne gyms are also accessible at incredibly affordable rates! 

Till 30 June 2023, SAFRA members enjoy 30% off new membership sign-ups at EnergyOne gyms at $51.70 per month while spouses are entitled to a discounted rate of $36.45 per month. For more info, go to safra.sg/energyone-gym/promotions

NSmen, sign up for your complimentary 1-year SAFRA membership and enjoy discounts on dining and shopping purchases at over 2,000 merchant outlets islandwide, as well as members’ rates at more than 45 sports facilities at SAFRA clubs! What’s more, your family can enjoy the privileges too – your 1st dependent pays $10/year, and it’s free for your 2^nd dependent onwards. Click here for more details. 

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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While most people go to the gym to work out on the machines, some prefer to use their own body weight or simple equipment to get their workouts in. At EnergyOne SAFRA Toa Payoh, you can take advantage of the spacious workout corner and variety of equipment – such as stability balls and TRX cables – and choose how to exercise, and at your own pace.

Not sure where to begin? Watch the video as Sam, Manager at EnergyOne takes you through three basic workouts that are suitable for most gym goers:

1. Stability Ball Crunch

Perform 1 to 3 sets of 8 to 15 reps

1. Lie with your back straight over a stability ball.
2. Place your feet flat on the floor.
3. Your butt and back should drape over the ball so you feel a mild stretch in your abs.
4. Keeping your abs tight, lift your shoulders off the ball to curl your trunk up and forward.
5. Lower your shoulders back down and repeat for the prescribed number of repetitions.

You should feel it: Working your abdominals.

2. Suspension Cable Chest Press

Perform 1 to 3 sets of 8 to 15 reps

1. Grab the handles with your hands facing away from the anchor point.
2. Lean forward until your body is at a 40-degree angle, arms extended straight, core tight, and keeping your body straight from head to toe.
3. Lower yourself down, bending at the elbows and until your chest reaches handle level in the center of the cables.
4. Exhale as you push yourself up, maintaining a tight core, back to start position.

You should feel it: Working your chest muscles.

3. Walking Lunge

Perform 1 to 3 sets of 8 to 15 reps

1. Step forward and lower your hips toward the floor by bending your knees.
2. When your front knee is just off the floor, quickly return to a standing position by pushing off with your front leg.
3. Keep your chest upright and use your arms to stay balanced as you move.
4. Alternate your legs and repeat for the prescribed number of repetitions at a controlled pace, performing one repetition per second.

Tip: Do not let your front knee slide forward past your toes or collapse to the inside.

You should feel it: Working your glutes, hamstrings, and quadriceps of your front leg and stretching the hip flexor of your back leg.

Check out more exercise videos from EnergyOne!

Stretch & Get Prepped For Your Gym Workout!
Kick Off Your Gym Routine With LIIT!
3 Easy Exercises You Can Do With Your Partner
3 New Partner Workouts

From April to June 2022, sign up for a 12-month membership at EnergyOne gym from $58/month and get 2 extra months FREE! All new sign-ups for Silver (Main) memberships will also receive a free Asics Gym Kit worth $37! Click here for more information.

The post Versatile Exercise Space @ EnergyOne SAFRA Toa Payoh  appeared first on eNSMAN.

We’re sure you’ve heard of “fitspo” – a term derived from “fitness inspiration” (often shortened to “fitspiration”). It is about motivating individuals to pursue a fit and healthy lifestyle. Whether you’re looking to just get off the couch, or to keep yourself in good health, check out our list of Instagram accounts that inspire, educate and motivate.

Food and nutrition

Eating right is not as easy as cutting out carbohydrates and abstaining from sugary snacks. You need to eat the right types of food to fuel your workout. Meal preparation (“meal prep” in short) is all about planning your meals ahead to fuel your body. Get some delicious meal ideas from these accounts!

Healthy Food Prep

Healthy Food Prep is one of the best resources for food prep on social media. They share great posts from other content creators. To date, their account has a huge collection of easy-to-make dishes and plenty of fun food facts to keep followers interested.

www.instagram.com/howtofoodprep

Fit Men Cook

One of the star influencers in nutrition, fitness, health and wellness, Kevin Curry is the Texas-based author of the cookbook “Fit Men Cook”. His instagram account has plenty of savoury food ideas and recipes. He wants to prove that it is possible to enjoy tasty, beautiful cuisine if you want to get in shape.

www.instagram.com/fitmencook

Working out

Exercise is essential to keep yourself in shape. Build muscle right, avoid mistakes that cause injury, and learn the moves that will activate all your muscle groups from these Instagrammers!

Hybrid Calisthenics (Hampton Liu)

Calisthenics is a form of strength training that exercises large muscle groups. This is usually performed with minimal equipment, such as in bodyweight exercises. Hampton posts fitness tutorials and tips for wellness with the aim of building a community around calisthenics.

www.instagram.com/hybrid.calisthenics

Keen to find out more about calisthenics? Check out UMove Fitness at SAFRA Mount Faber – SAFRA members enjoy 5% off group class packages.

Read more about their calisthenics classes here: What Are Calisthenics & How You Can Work Them Into Your Fitness Regime

Kah Fitness (Kah Qi)

With the goal of helping beginners lose weight and gain muscle in the most sustainable and science-backed manner, Kah Qi has also written numerous articles on training, nutrition and mindset. Offering personal training services, he has also created plenty of workout videos which can be viewed on his account.

www.instagram.com/kah.fitnesss

Need a guide to get started on your workout? Let the fitness trainers at our EnergyOne gyms show you how to use the gym equipment and guide you in your workout – check out the EnergyOne promotions here.

Read more fitness articles here:
How To Start Getting Fit In The New Year
Kick Off Your Gym Routine With LIIT!
Stretch & Get Prepped For Your Gym Workout!

Lifestyle support

Total body fitness is more than just working out and eating right. Learn more about the food you’re putting into your body and get tips for taking care of your mental wellbeing from these accounts.

Honest Nutritionist

While meal prep is the key to a healthy lifestyle, not all of us are able to find time to cook for ourselves. This Instagrammer and accredited nutritionist reviews and points out the pitfalls of consuming some common food items (some will surprise you!) and shares useful tips on nutrition and health.

www.instagram.com/thehonestnutritionist_sg

How Mental | Health Wellbeing

The strongest “muscle” in your body is the human mind. Having a strong mind will motivate, inspire and empower you to achieve your goals. The main reason why resolutions fail is because people set goals without the right mental preparedness. This account has plenty of motivational and deeply thoughtful posts that will help you boost your mental strength.

www.instagram.com/howmental

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

The post 6 Fitness & Health Instagram Accounts To Follow For #Fitspo appeared first on eNSMAN.

Recently, there has been a host of stories on gym goers suffering from a scary medical condition called rhabdomyolysis. Rhabdo – as it is commonly called – is a condition where one suffers from the breakdown of muscle tissue after an intense workout and exercise regimen.

This can happen if you push yourself too hard in a high-intensity fitness programme, especially if you’re working a different muscle group that you’ve never focused on previously. The bad news is that it can happen to men and women of different ages.

Signs of rhabdo include soreness in the legs days after the class, swollen thighs and being unable to bend both knees. Some individuals will also pass dark brown urine – a sign that your kidneys are overwhelmed by the myoglobin protein the body produces in response to the breakdown of muscle tissue. This can lead to kidney failure, abnormal heart rhythms and even death.

Even people who exercise regularly can get rhabdo, although most victims experience the condition after their first Spin or Crossfit class. Marathon runners are also at particular risk. Here are some ways to prevent rhabdo:

Be Aware

– Activities that require a lot of exertion and heat exposure will increase the chances of rhabdo. So be aware and avoid over-exertion where possible. Take more breaks and cool down frequently.

– Avoid intense exercise if you have been fasting or on a low calorie diet for some time. A low-carb diet is not advisable as well if you plan to have a hard and long workout. Balanced diets are the best.

Hydrate!

– Drink more water and take caffeine-free and low sugar drinks.

– Note: don’t drink too much as this may also cause adverse effects during your workout.

Start slow

– Warm up slowly and get into an easy rhythm when starting out your exercise, be it a cardio circuit or weight workout program. Let your body and muscles get used to the movements and activities.

Don’t Over Exert

– It’s always tempting to push yourself harder in an intense workout environment  where everyone else is pushing on. If it’s your first class, do it in moderation and know your limits.

– If you feel your muscles straining beyond what you’ve experienced before, then it’s time to slow down and take it easy regardless of what others are doing in class.

References: cdc.gov; verywellfit.com

Note: This article is for informational purposes only. Please consult your physician before starting on an intensive workout regimen.

The post How To Prevent Muscle Tissue Breakdown After Exercise appeared first on eNSMAN.