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adidas Basketball unveils the D.O.N. Issue #5, NBA shooting guard Donovan Mitchell's fifth signature basketball shoe representing his unwavering perseverance to change and his evolution as a player Singapore, 12 October 2023 – adidas Basketball and NBA shooting guard Donovan Mitchell unveils the D.O.N. Issue #5. The fifth signature basketball shoe for adidas Basketball represents Mitchell’s unwavering perseverance to change and his evolution as a player. “I am beyond excited to release the D.O.N. Issue #5, where self-expression meets performance, symbolizing a new game-changing chapter with adidas Basketball," said Mitchell. The D.O.N. Issue #5 features the Lightstrike Strobel for improved explosiveness and a sculpted midsole for speed, with Lightstrike technology created to withstand even the toughest defenses in the league. The D.O.N. Issue #5 will debut in three distinct colourways - Blue Sapphire, Purple Bloom, and Black Widow - with two more additional colourways to follow. Retailing at $189, the D.O.N. Issue #5 and will be available to purchase from beginning October 15, 2023 via www.adidas.com.sg/donovan_mitchell, the adidas App, and at the following select adidas retail stores: • adidas Brand Centre Orchard • adidas Vivocity Performance (L1) • adidas Suntec City #Basketball #adidasSG #DONIssue5

Team Singapore's most capped netballer and World Netball's brand ambassador for Asia hopes to use her iconic status to develop the game in the community Just as the sun began to peak over the roofs of the surrounding houses, Team Singapore netballer Charmaine Soh arrived at the Kampung Siglap Lifeskills Training & Retreat Centre for a Sunday morning training session with her young proteges. After starting her students off with a warm-up routine, she laid out floor markers on the court for various drills she would set later on in training. She founded the Stellar Netball Academy in October 2020, using it as a platform to develop the sport among young girls locally. “I wanted to give back to the netball fraternity and also to grow netball in Singapore as well as Asia,” said the national athlete. “Also, I feel kids are really cute and I think netball starts from young — so we have to groom them from around 5 years old.” However, Charmaine only started playing netball at the age of 13, which she admitted was quite a late start. In fact, her netball career almost derailed at its infancy when she fractured her wrist in her first training. According to Charmaine, her mother wanted her to stop playing netball completely, but that only made her more determined to continue. “I wanted to prove her wrong, I wanted to show her I could do it,” she reminisced. Though her initial enthusiasm for Netball grew out of defiance, after making good friends and coaches, it eventually developed into a pure love for the sport. Her passion flourished rapidly in her first year of playing the sport as she began to dream of turning it into a career. She recalled how the idea first took root when she saw a calendar from Netball Singapore which contained pictures of the then national team players. “I thought: hey they look so cool. I wanna be like them,” said Charmaine. In spite of the scepticism she faced from her teammates regarding her dream, she began to spend much of her spare time training and was eventually scouted into the national team. Since then, Charmaine has won the SEA games, Asian Netball Championships, became Singapore’s team captain and most capped netballer. Furthermore in 2021, World Netball appointed Charmaine as the athlete ambassador for Asia. “When they called me and told me about this position I was really shocked and humbled,” said Charmaine. Through her appointment, she has had the opportunity to meet international netballers and grow the sport in Asia. Though the pandemic threw a spanner in the works for their cause, Charmaine is optimistic that efforts will be redoubled now that restrictions have been relaxed in many countries. “Asia has some of the fewest participants in Netball, so I want to get more girls and boys to start playing netball,” she said emphatically. When asked what young hopefuls can do to follow in her footsteps, Charmaine said while laughing, “People can join my academy.” “But other than that, if you do want an experience outside school, there are several netball academies in Singapore that you can join to learn from different people,” she added. After becoming familiar with the sport, tournaments such as the National League or the National Super League become useful avenues for career development. Eventually, the chance to join the national programme may open up, providing chances to play international friendly competitions. As the coach of the next generation of Singapore netballers, Charmaine has a positive outlook on the future of Singapore sports. “I’m hoping for a lot, seeing the results from the recent SEA games where we claimed so many medals, I think the future of Singapore sports is very bright,” she said. #SportPlusSG #Netball #SgNetball

Since closing the chapter on her illustrious swimming career, mother-of-four Joscelin Yeo has developed a passion for nurturing future generations manifested through an outdoor children's camp she calls "Into The Wild" Most 12-year-olds would be focused on their Primary School Leaving Examinations, but not for Joscelin Yeo. At that age, she represented Singapore in her first Southeast Asian (SEA) Games, and brought back two silvers and a hat-trick of bronze medals. For the rest of her 17-year-long career, Joscelin Yeo only won gold medals in the SEA games — a record of 40 — making her the most decorated gold-medal-winning athlete in the esteemed regional competition. While some may have taken years to land on a career path, it was clear from the very beginning through the emotions it evoked in her that swimming was something she wanted to pursue. "Every time I get into the water, I feel energised, I feel excited, I love the thrill of competing," said Joscelin. And if the joy she experienced while swimming was not indicative enough, the fact that she took to the sport like fish to water sealed the deal. "I think for me just recognising that this is something I'm good at, and this isn't something everyone is good at—that made me decide this is something I really want to do." Despite her indisputable success, her career as a competitive swimmer had its fair share of ups and downs. As is the life of professional athletes, Joscelin had to keep up with a gruelling training schedule which began in the early hours of the morning and picked up again in the evenings. "There were many times where I was like: this is not for me — I'm so done, I'm too tired, I'm done waking up at 4.30 in the morning," she said. Joscelin knew that sport at a highly competitive level required fierce dedication and commitment. So, when doubts arose, she would ask herself if that fighting spirit was still within her. For 17 years, Joscelin only had one answer to that question. "I still had that fire and I still had that drive. You keep making that choice over and over again to do it when you don't feel like it," she said. Though Joscelin is grateful for the challenges that helped build her resilience over the years, she felt for the most part, she had to rely on herself and her family to overcome them. "I think elite sport was really at its infancy when I was swimming," said Joscelin, "I think the availability of funding has increased massively to help the athletes today." She cited media training and sports psychologists as examples of the greater pool of resources professional athletes now have access to, compared to the past. "Sport is not so one dimensional," noted Joscelin, "elite athletes should make full use of [the resources they can access] because that's what sport requires right now.” "I had to figure it out on my own, or my parents had to pay for it, or I had to find sponsors to pay for it," she added. Since closing that chapter of her life, Joscelin has become a mother of four and developed a passion for nurturing future generations. This has manifested itself in the outdoor children's camp she currently runs called "Into The Wild". "Sports and the outdoors has the capacity to teach kids the grit and resilience and the strength that you don’t necessarily get from other kinds of activities, "said Joscelin, emphasising these as key values children need as they grow up. “For me, when I look back at my career, what I’ve taken away from sport isn’t the medals, it’s not the records, it’s not all that,” said Joscelin. “What I've taken from sport and what it has enabled me to do in my life after that has really been that mental strength, that resilience, that strength from within. To be able to deal with different personalities I have to work with, learning teamwork, learning how to deal with a situation that’s tough. “And that’s something I wish to impart to the kids at the kids camps.” Even though her current occupation may not appear to be linked to her sporting career, Joscelin sees it as an extension of her role as an ex-national athlete, saying, “Being a national athlete comes with certain responsibilities that we have to society, that we have to the community, because people do look up to us, people do see us as role models. “We are representing the country and it’s not something to take lightly. And I think that we can use everything that sport has taught us as well as the influence that we have to enable future generations, to enable whatever passions there might be." #SportPlusSG #Swimming #JoscelinYeo

As a doctor specialising in Haematology-Oncology, Vanessa Chong's love for running has taught her many valuable life lessons Her running journey only began in 2018. Despite starting at a relatively later age than most of her peers, Vanessa Chong's rapid rise and progression in the sport has undoubtedly made the running community take notice of her God-given talent for the sport. It all began from taking sunset photos. As someone who loves sunsets, she was at Punggol beach one day when a group of runners ran past. Prior to that, she never knew running groups existed, so she asked if there was a competition that was actually taking place. It was then that she found out they were from SAFRA Running Club Punggol (SRCPG). "They taught me what pace was, to get a running watch and introduced me to races. In my first 10km race I surprised myself to come in on the podium and the SRCPG runners spurred me on to keep running. They saw my progression as a runner and celebrated my little wins along the way. I’m so grateful for them," Vanessa shared. Her running journey since 2018 has seen her go through a roller-coaster ride, and hasn't been without its fair share of challenges in her efforts to go beyond. She shared: "As a new runner in 2018, every race was a personal best time, because most improvement are made when people first start running. A newbie then, I didn’t know anything about prehab, strength training etc and got my first running injury in October 2018." "From then on, I’ve come to learn that injuries are part of the sport. It’s not easy to handle then especially mentally when something you love is taken away, albeit temporarily. It has also made me realise that a lot in life is out of my control, and whatever we have are truly blessings." Bouncing back from her setback, Vanessa said the down time has taught her about life. To let go of control, be thankful of good days and to trust in God's timing during the hard times. Outside of running, Vanessa treats patients with Leukemia and Lymphoma and continues to draw strength from her patients, who serve as a constant reminder for her to count her blessings more often. To find out more about her life, you can read our first interview with Vanessa on SportPlus.sg here. While she has only competed in one Standard Chartered Singapore Marathon event back in 2018, it was a memorable and unforgettable experience and somewhat surprising for her as she placed third for the half marathon local category. She felt it wasn’t a super fast time but had done enough as she had just recovered from her first running injury to achieve the feat. In a typically given week, Vanessa usually runs six days with one rest day where she would just walk, or if her legs felt good, she would just be outside in nature. She runs easy most of the time at a pace where she can talk, with one faster run workout during midweek and a long run above 20km on the weekends. As someone who stays in the north, it is little doubt that her favourite running route is the northern running route along the stretch of tarmac road from Marina Country Club, Northshore to the Punggol settlement. "It’s so beautiful to run there with a sea view especially at sunset. It’s also nice to observe families spending time together or people walking their dogs. It’s special to me because it has such a different vibe from the hectic pace of my working life," she pondered. And what does she do on her runs usually, one might ask? "I really do enjoy that time listening to music or a good podcast but after a while it did get quite monotonous. So once (Covid) restrictions were lifted I would try to join SRCPG or other friends for group runs. It’s honestly easier to continue running long term in community rather than alone. Time flies while chit chatting!" she said with a laugh. As the most popular individual sport in Singapore, running has come along in leaps and bounds in popularity even through the Covid years, and Vanessa hopes to see the community thrive for years to come. "I hope the running community keeps growing because running changes lives. It helps us to stay physically active while giving us a different perspective beyond the four walls of our concrete jungle lives," she said. "Running in the community also helps widen our social circle with like-minded individuals. Ultimately running is humbling because we learn the limitations of our bodies, and hopefully through that we grow in mercy and kindness to ourselves and those around us." Vanessa will be taking part in the marathon race distance at the Standard Chartered Singapore Marathon. You can still make a date with Singapore’s marquee running event 2-4 December by registering here if you haven’t! Registration closes on 25 Nov 2022, 2359hrs. #Running #SgMarathon #SCSM2022 #GoBeyond

This expat fell in love with Singapore in more ways than one, marrying a Singaporean woman, making friends with the local community and exploring hidden gems and trails through his running journey Growing up he avoided running because he was born with club feet, a condition where the tissues connecting the muscles to the bone (tendons) are shorter than usual, and doctors told him that any kind of long distance running would be negative and damage his ankles and knees. It wasn't till he moved to Singapore and became close friends with his physio that Tycen Bungaard was convinced that he could run and that was when he decided to take the plunge. It has been a long journey for the father of five to slowly increase his mileage and to get comfortable and confident enough that his body could take the distance and regular running. In fact, his daily runs now are nothing short of being an inspiration for those who aspire towards greater consistency and showing up better for themselves. When asked how he manages to still keep the discipline in spite of having to manage family duties and work, Tycen shared that it was being a father that actually helped him with the discipline. He said: "When I was younger it was only myself, so the schedule was what I wanted it to be. Now with kids they have to have a schedule, so running has been able to be filled into the schedule, and the routine of running every single morning has helped me have that consistency that is needed for running." Clocking an average of 80 to 90km a week, with an average of four easy runs a week, his typical weekly routine would involve a speed workout on the track on Mondays (1,000m, 800m and sometimes down to 400m repeats), followed by tempo runs on Wednesdays with his running group, and ending off the weekend with a 20-25 km long run on the weekend. A self-proclaimed creature of habit, Tycen admitted that his routine is usually quite set. His favourite running route would be along the pipelines, with the entrance right behind his house and goes through Dempsey and the Holland area stretching all the way up to MacRitchie Reservoir. "It's a very beautiful kind of unknown terrain but a somewhat technical run, so those who run there should be careful," he shared. And does any of his five kids share his same love for running? "They will," Tycen said with a laugh. "My kids are still young, so the oldest is only still 9. I have been trying to foster a love of running in them, but without being overbearing or push them too hard. Recently I did give my son a pair of spikes though, and he is excited now to go out on the tracks to see how fast he can run. I'm quite thrilled about that." Having only began his running journey four to five years ago, Tycen hasn't had many opportunities to run in the Standard Chartered Singapore Marathon due to Covid restrictions, but his maiden experience in 2019 was an unforgettable one for more reasons than one. "So back in 2019 I hadn't been running for long, but I was doing the 10km and I have never broken the 40 minute mark before, so it was at the StanChart 10km that I broke 40 minutes for the first time and I was thrilled and excited," he said. "My dad was in town and so it was special that he was watching his now adult son who is also a father run a race, and I was able to achieve that special moment with him watching." Breaking the 40-minute barrier for 10km may already be an impressive feat for many, but he hopes to do one better and has set himself more running goals, namely going under 17 minutes for a 5km race. Married to a Singaporean, Tycen loves the local running community and feels there is a lot of camaraderie and a lot of positive elements to it although there are areas he feel he could be improved in providing opportunities for kids. "What I wish could be expanded upon are activities for kids. I see lots of races and groups getting together which I think is great. Maybe I'm just not as plugged into it, but growing up overseas I saw a lot more things for kids and involvements in athletics and running and that is something I would love to see happen here." #Running #SgMarathon #SCSM2022 #GoBeyond

Students' participation a part of the school’s commitment to a mindset of “fitness for life” SINGAPORE, 20 November 2022 - While most teenagers during the school holidays may still be in bed at nine in the morning, 99 students from the Singapore Chinese Girls School (SCGS) rose before dawn to take part in the 5km race at last Sunday’s Great Eastern Women’s Run. Rachel See took the win in a highly competitive elite race, which saw her beat her winning time from last year by over a minute (1:22:07), ahead of Jasmine Teo (1:24:02) and Vanessa Lee (1:25:30). However, for the SCGS participants, the event was simply an opportunity to come together to promote their motto of “fitness for life” and to bond with each other. The school fielded over 100 participants in this year’s race and have been active participants in the Great Eastern Women’s Run since it was first staged in 2005. Even after their run, the girls were still filled with energy and chatted excitedly about their experiences. “For us it was really fun and heartening to run together even though it’s the holidays now,” said Sarah Kum, 14. The physical education (PE) department in SCGS has aimed in the past decade to link their students up to events outside of the school which they continue to participate in even after graduation. “It’s nice to see our old girls here as well, who sign up on their own after they have left SCGS, because they know we have a booth every year. We hope the girls, when they leave SCGS, will continue to keep up with their fitness and be role models to everybody else,” said teacher Mrs Caruna Yogeeswaran. In preparation for the race, the teachers provided a training programme on the Google Classroom platform to help the students acclimatise to a distance over twice the length of a usual National Physical Fitness Award (NAPFA) run. But for the students, it was also the camaraderie they built during the run which made it even more enjoyable. “Even though it was tiring, I was very happy that I was able to enjoy this moment with my friends and that we were able to push each other on even though we were having a hard time,” said Nikita Basant, 14. Secondary two student Amanda Boh, 14, said that she foresees future runs as opportunities to stay connected with friends and teachers. She also noted, “I think it’s great that this is on a national scale. With the easing of Covid-19 restrictions, we’re able to run with everyone. Especially since it’s a women’s run, it feels more comfortable.” Though the SCGS participants may not have finished in the top spots of the run, they had a different objective. Mrs Linda Lee, Head of Department for PE and Co-curricular Activities (CCA), said, “It’s not about perfection. It’s about the whole process. If you can’t run, walk. It’s about keeping fit for life in whatever form that fits you best, and to enjoy it.” #Running #GEWR2022 #ReachForGreat #SCGS

This 85 year-old engineering consultant will be competing in his 31st physical Standard Chartered Singapore Marathon event come December He is a 300km club member for Standard Chartered Singapore Marathon. Come this December, 85 year-old engineering consultant Dr C. K. Murthy will be competing in his 31st Standard Chartered Singapore Marathon, and doing it together with his son. In fact, running together with his four sons - Arun, Abishek, Ashvin and Anil - is an activity that has helped the family bond and been a staple for the longest time, something which Dr Murthy himself enjoyed while growing up as a child, a time where he first fell in love with running. He is also a firm believer that running helps to impart important life lessons and values and a level of resilience towards challenges and obstacles that cannot be learnt anywhere else. "I love running because it keeps me healthy, happy, fit and mentally alert," he shared. "I have never shunned from difficult tasks. When you train yourself to do extremely difficult things, difficult things become normal to you and they are no more difficult. What looks difficult to many will look easy for you." He added: "While people of my age find it difficult to walk and climb stairs, I can climb 100 stories without much difficulty. By keeping fit, I am able to travel worldwide and go running through cities, go hiking and climb mountains. I enjoy moving around with youngsters and behave like one. All this is possible because of my fitness through running." Beyond active aging and using running as a means to keep healthy and fit, running has also given the Chairman of CKM Consultants an avenue to problem-solve without the distractions and noise of the working environment. It is his go to place to find peace and solitude, an activity he refers to as "moving meditation". "Often I am asked how I feel when I am running long distances for long hours, whether I find it boring. In fact, they are very productive hours for me," he said with a chuckle. "While running, I am doing calculations, planning and finding solutions to various problems. Also, many beautiful thoughts come to my mind which keep me happy. Sometimes, I meditate while I am running which I call running meditation." So how can one stay the course and be able to run for so many years without physical issues and side effects? Dr Murthy shared some useful insights. "In order to avoid side effects of running like knee pain, a runner should also engage in exercises for flexibility, balance and strength. Importance of staying fit with good and nutritious food cannot be overemphasized," he shared. Having not set himself any specific targets for this year's SCSM other than to finish happily and effortlessly as he has done before in previous editions, Dr Murthy added that the one thing he looks forward to the most in the first full-scale physical Standard Chartered Singapore Marathon event since 2019 is to feel the buzz of the event - the fellowship with other runners, and to feeland hear the cheers, applause and encouragement from spectators and volunteers. #Running #SgMarathon #SCSM2022 #GoBeyond

We next turn the spotlight on local teacher Sharon Tan, 2019 SCSM national champion in our Standard Chartered Singapore Marathon 2022 Go Beyond series In 2019, she pipped Jasmine Goh in the race to be crowned as Standard Chartered Singapore Marathon local female champion. That win, coupled with success in a host of other local races since 2016 makes it easy to forget that teacher Sharon Tan struggled to even complete 3km when she first began running in 2008. That year she came together with two of her friends from junior college to challenge themselves to go beyond by taking part in mass participation events. Starting with a 10km race, she got hooked and eventually took on a half marathon and full marathon before the year ended, and has not looked back since. Her running journey has not been without its fair share of challenges however. For Sharon, the biggest drawback and battles she's had to face has been with injuries, a reality she had to face once she became a competitive athlete and started training at a much higher intensity. "In 2016, I fractured my left distal fibula (ankle). I was out of the sport and couldn’t run for about three months. Since I couldn’t run, my lifestyle suddenly became very sedentary. Gaining weight was inevitable as I struggled through periods of emotional eating. To be honest, it was probably the darkest time of my life," she shared. "What got me through was my love for running, which kept me going when things got tough. To get back up on my feet, I joined a running group and trained under a coach. In the process, I managed to rectify some unhealthy habits, refocus and set goals for the future. It was a whole process of rebuilding. But the friendship and camaraderie that I share with my running mates made everything easier much more bearable." In any given week, Sharon would clock three (3) key workouts, with two faster workouts at above race pace as well as a long run ranging from 20km - 36km. On other days, she would run easy or rest and does little cross training as she doesn't really cycle or swim well. While she prefers to run solo, Sharon finds occasional group runs enjoyable too as it allows her to catch up with friends. Outside of running the educator finds great fulfillment in her work interacting with her colleagues and students, which she terms "heart-work" and "hard work", making the school a home for her. "Witnessing the growth in students as they mature over their school years is very gratifying," she shares. "Teaching is not a bed of roses. Challenges would be things like meeting deadlines for marking and setting papers, collecting homework from students… but they are all part of the job." While Sharon has competed in over 10 Standard Chartered Singapore Marathons, her favourite memory is the 2019 evening edition which she emerged as local champion. She hopes that more people will pick up running in the local community, with less comparison and more encouragement. Who knows? You may just bump into her along some of her favourite running routes around the Yishun, Seletar and Yio Chu Kang neighbourhood. #Running #SgMarathon #SCSM2022 #GoBeyond

Singaporean striker hopes her move to NCAA Division 1 will inspire more women in Singapore to pick up football In what was her debut Women’s Premier League season, Singapore striker Danelle Tan made a massive impact despite just playing in a couple of matches while on her summer break. With every celebration, photographers pitch-side smirked and casted knowing glances at each other with each goal, as they knew they were witnessing a star being born, and they were right. Upon returning to the United Kingdom, where she studies and trains at Mill Hill High School, Tan announced her commitment to William and Mary Tribe Women’s Soccer. The team represents the College of William and Mary in Williamsburg, Virginia. In what she described as a gratifying moment for her, the 18-year-old became the first Singaporean footballer to sign for a NCAA Division 1 team and will head off to chase the American dream in 2024. Though women’s football in Singapore has a long road ahead, it is certainly growing. Tan’s milestone was felt throughout the community and with it, she hopes to influence future generations of Singaporean girls: “I hope to provide a blueprint for any young girl that dreams the same dream as me and to help them understand that although the path might be challenging, it is possible if they truly set their mind to it and work incredibly hard.” The College of William and Mary ranks 41 in Forbes 2022 rankings and its soccer team boasts Jill Ellis as one of its notable alumni. Ellis was the United States Women’s National Team coach from 2014-2019, leading the team to two world cup titles and countless of records. Tan made her visit to the college on her birthday and the team were quick to make her feel at home. “The team had a surprise for me in the locker room where they gave me a birthday cake and everyone sang happy birthday. It was these types of moments that I could really see myself in this team and environment,” she shared. The achievement did not come without sacrifice. Tan left home at a young age to train and study just outside of London where a normal day for her begins at 7am. She routinely calls her parents every morning, admitting that being away from them has been one of her biggest struggles. Back home, Tan’s father used to send his daughter to and fro almost every game and training. “He was always a constant,” she says. “On good days or terrible days, he was always there for me to talk to and someone I knew I could rely on for objective feedback.” The seven-hour time difference turns to eight every winter when the days get shorter and the cold pierces your skin. “When I’m done with training at night, everyone in Singapore is usually asleep. There were low days when training wasn’t the best and without anyone to talk to, it became harder,” Tan said solemnly. What’s for sure though is that in the absence of her family, Tan’s friends have stepped in to help. Due to the training, she doesn’t always make it on time for dinner, where one particular dish catches her eye and soothes her Singaporean taste buds. “I usually ask my friends to pack dinner for me to microwave and eat later. My school makes surprisingly good fried rice and I get really excited whenever I see fried rice as an option!” On Tuesdays, the striker trains with the U-18 boys team after a two-hour strength and conditioning session with her coach, Mr Nicholls. It’s no secret that football in England is of much higher intensity, and it has been felt by the Singaporean who has had to be more aggressive and quicker with her wits. “Being in a competitive training environment, day in and day out, forces me to be kept on my toes and always stay sharp, playing and training at my best,” she shares. Tan even became the first woman to play for the school team’s first XI. The forward’s style of play is heavily influenced by Arsenal striker, Vivianne Miedema. “She’s a lethal striker and just a pure goal scorer. I try to watch her movement and incorporate it into my game whenever possible,” she says. Anyone who has seen both Miedema and Tan on the pitch would be able to see the similarities, right down to the hairband worn on the wrist. Whether that was deliberate by Tan is up in the air but what’s certain is that the dribbling and cut ins do emulate the Dutch number nine. In a goal she scored against Still Aerion in July, Tan drove into the box before turning onto her right foot, dropping the defenders in front of her. The only thing that set that apart from a typical Miedema goal was that Tan celebrated, unlike the 26-year-old Ballon d’Or nominee who is notorious for her muted celebrations. Even after a long day of training and school, living alone means having to do laundry at night. Tan’s self-discipline has no doubt contributed to her success on the pitch. “I’ve made it a habit to read for at least 20 minutes before I sleep and usually get to bed by 10.30pm,” she says before talking about her current book of choice. “I’m currently reading The Secret History by Donna Tartt, and although slightly heavy and slow moving, it’s an incredibly well-written book!” Singaporeans will have to wait over a year to see one of their own play in college soccer’s highest division but football fans at home will do good to keep an eye on the rising star, who has been and will continue to fly our red and white flag high. #SportPlusSG #SingaporeFootball #WomensFootball

SportPlus.sg speaks to Singapore shuttler Nur Insyirah Khan about her sporting journey so far after her recent victory at the Singapore Sports Hub National Open Championships Commitment to a sport for 15 years is no easy feat. For someone as young as Insyirah, this means that she has been playing badminton from as young as 7 years old. As the daughter of a former national badminton player, Insyirah was inspired by her father to take up badminton from a young age and hasn’t looked back since. To take up a sport is simple. To pursue it year after year with determination and commitment, and through inevitable challenges, are what sets athletes apart. “Every day is a learning process and what keeps me going is the excitement and adrenaline I get when I am on the court. Since I first took up badminton, the love and passion for my sport has grown to become a huge part of my life,” she shared. After graduating in 2022 from the customised-post secondary programme offered by her alma mater Singapore Sports School in collaboration with Ngee Ann Polytechnic, Insyirah took her commitment to her craft one step further by becoming a full time athlete. For almost a year, she has been training intensively and competing both locally and abroad. With 10 training sessions per week, Insyirah’s description of her weekly schedule is short and sweet. “Badminton, badminton and more badminton,” she said. Insyirah believes that the combination of training, competition, and experiences gained will prepare and equip her for the Southeast Asian (SEA) Games in May this year. She first represented Singapore at the SEA Games in 2017 when she was just 16 years old. With little to no experience competing on the international stage, Insyirah gained new perspectives. “Given that it was my first time representing Singapore at a major event, getting one point for the team was definitely memorable. I learned that what is most important is the hunger and desire to fight it out,” she recalled. In 2022, she was part of the Singapore contingent that brought home the mixed team bronze medal at the 22nd Commonwealth Games in Birmingham. The journey of a national athlete is not without both high points and low points. For Insyirah, her greatest struggle is managing expectations and pressure. “As a national athlete, I face the challenge of meeting my own and other’s expectations. This can then affect my mental state and performance. Many times, focusing on results will backfire. So, I shift my focus onto the process instead and find solutions that would help lead to better performances and results.” Just a few days after winning the singles gold medal at the Singapore Sports Hub National Open Championships, Insyirah flew off to Dubai where she competed at the Asian Mixed Team Championships alongside her fellow Team Singapore shuttlers. There is no slowing down for Insyirah anytime soon. Insyirah credits badminton for shaping her into who she is today and foresees it playing a significant role in her future. “Even after I retire, I hope to contribute back to my sport through coaching. Badminton will be by my side for a long time.” #SportPlusSG #Badminton #SingaporeSportsHub #NationalOpenChampionships

This entrepreneur and fitness junkie shares the importance of holistic physical, mental, emotional, and spiritual wellbeing for any fitness journey Given the accessibility to boutique fitness studios across the island today, it might be hard to believe that ten years ago, there were close to none. This did not hinder CruCycle co-founder Bebe Ding and her siblings from opening their first studio in 2014 that would revolutionise the indoor cycling scene in Singapore and pave the way for a new workout and lifestyle trend that would stick. “We knew CRU would be a viable business, but we had to start from the ground up in terms of spreading awareness of why exercise was important. Health and fitness were neither trendy nor a thing back then. We just really believed in our idea and the brand we wanted to create. We also wanted to provide a really fun and positive environment for people to let loose and enjoy not just a workout but an experience.” Today the CRU brand consists of successful studios in both Singapore and Los Angeles such as CruCycle, CruBox, CruYoga, CruHIIT and CruTv. They pride themselves on finding strength in togetherness through a collective of like-minded individuals growing as a pack. “Introducing spin to Singapore ten years ago meant educating everyone on the why and the how, which took some time. But, as predicted, people really became addicted to it and we have a lot of riders who have been riding with us since day one!” The evolution of CRU into what we know it as today was not a straightforward journey for Ding. It came with hard work and commitment in fitness as well as business. Besides teaching 12 to 15 classes a week, Ding was also doing admin work. Not forgetting that Ding was only 22 years old and still in college when CruCycle was founded. “There were a lot of challenges along the way, but the biggest one initially was finding instructors when boutique fitness did not exist in Singapore. That is why my brother and I became instructors ourselves.” “Physically, that was a real tough hurdle for me because I was sporty, but I was not an athlete. I remember being really, really tired. We’ve always opened 7 days a week, and all throughout the holidays.” Through accepting mistakes and persevering through the growing pains of a new venture, Ding encountered crucial learning experiences that would positively influence her own personal growth. “When you know your worth and you strive for quality, decisions become a lot easier to make because you don’t need to say yes to everything. Energy is finite and does not need to be shared with everything that comes your way.” Ding enjoys a range of workouts throughout her week which could include spin, box, yoga, HIIT, Pilates, running, and even meditation. Though fitting workouts into her demanding schedule can be challenging at times, Ding believes it can be done and reminds herself that even 20 minutes of movement daily is better than none. “Unlike what people may think, teaching a class is not actually a full workout! Half the time, I’m coaching from the floor and I’m fully focused on the people in the room rather than myself, so I have to create time on top of that to get my own workout in. Especially if I want that mental release.” Fitness has helped Ding build confidence in her ability to perform, conquer challenges and take risks. It has also built her mental resilience which is fundamental in any fitness journey. “Meditation is very important to this, and I find that this can happen even whilst working out or taking a walk. Usually, mental wellbeing is forgotten when one embarks on a fitness journey. Ultimately, I think practising positive conversation with oneself is so powerful. I am a firm believer that when you believe in greatness, then you attract greatness.” As a lululemon ambassador, Ding now has a wider platform to share more about her journey and has made it her personal mission to create as many opportunities as possible for the community to come together, starting with lululemon’s Get Into It campaign over the next few months. For International Women’s Day in early March, Ding, together with Naomi Yeo, a fellow lululemon ambassador, headlined a panel for women that centred around celebrating confidence. “It was a continuation of the super fun class that we taught together in February, and a culmination of what we believe is a well-rounded practice. There was meditation, as well as a discussion on how the three interconnected elements of wellbeing (physical, mental and social), help to define our personal meaning of confidence.” Comfort and freedom of movement is key in Ding’s activewear wardrobe, and she admits that new workout fits can be an added incentive to staying motivated whilst looking and feeling good. Her go to activewear are her lululemon Align™ leggings and sports bras. “Along with lululemon, we (CRU) are always preaching the message of finding confidence in community and supporting one another as we believe that wellbeing is a team sport. It is all about elevating the entire fitness community and how we can contribute. Every experience is unique and is driven by the same mission: Power in community.” #SportPlusSG #Features #BebeDing #CruCycle #LululemonSG

This Hybrid Fitness athlete shares how staying active and disciplined helped his recovery process post-injury Coming back to sport after an injury is challenging both physically and mentally. The process can be long and discouraging in many ways, but also requires discipline and patience. Hybrid Fitness athlete Samuel Chua (@xtriderunning), experienced a spiral fracture on his humerus bone that would take months to recover, but he refused to let it slow him down. “There was an internal war going on in my head, with one part of me wanting to give up everything I worked for over the years and the other part of me knowing that the situation had already occurred and I needed to look for the next best move given my current circumstances.” Having read a study on how working out one side of the body could help decrease muscle atrophy in his injured arm, Samuel was determined to stay active. After one surgery and 4 days in the hospital, the first thing he did upon returning home was to pick up some weights and exercise the unaffected side of his body. “I continued working on the left side of my body, not caring about looking disproportionate, as well as my legs and core muscles to ensure maximal blood flow throughout my body to speed up my healing process.” Samuel was eventually able to get back to running a little over two weeks after his injury. Once he was cleared by his doctor to run, he made sure to run almost every day and found that his arm felt much better after each workout. As someone who enjoys casual reading of studies on sports science and injury prevention and recovery, Samuel could put some of what he had learnt into practice. He knew to take a careful approach towards recovery and to build his strength back up slowly. “With a broken bone, one has to be very careful and methodical in planning recovery and rehab. The bones and tendons take a much longer time to adapt than muscles, and one needs to know what he or she is doing or risk re-injuring that area,” he shared. “I challenged myself and backed off whenever I felt mild discomfort. I remember using the chest press machine and loading up 50kg on my left side and 1 kg on my injured side and was struggling more on the right.” PHOTO: SPORT PLUS On top of strength training, Samuel was extremely consistent with performing flexibility and mobility exercises, and would do these exercises multiple times a day. Whilst Samuel’s pre-existing knowledge and awareness aided his recovery, it is still important to consult a physiotherapist when injured as every individual’s recovery process could be different. Working out regularly had been a lifestyle for Samuel even before breaking his arm, and by continuing his routine and staying active throughout his recovery process, he did not feel that there was too much of a transition between pre-injury, injury and post-injury. “The whole routine was never really a transition to me, as it had been a lifestyle even before breaking my arm. The only thing that changed was my approach. I continued to train carefully and listened to my body.” Through the inevitable difficult days, discipline kept him going. “I understood that motivation would help start a habit, but discipline would keep me going when the motivation was gone.” His perseverance paid off when his recovery progressed well and he managed to complete his IPPT just three and a half months after breaking his arm. He also set a personal record of 92 push-ups in 60 seconds, shocking his own doctor. Samuels first foray into the world of sport and fitness began at just 9 years old when his parents introduced him to Triathlon. He trained as a triathlete till he was 19 years old before he found his true passion - Hybrid Fitness. “With my small frame and Triathlon being a cardio-centric sport, I was constantly being told I wasn’t eating enough and that I was really skinny. Being skinny made me an easy target for bullying.” “Over the years, I started getting sick of not being able to defend myself when encountering those negative situations. I realised that I needed to take control of my life and that’s when I started incorporating strength training into my routine on top of my cardio sessions.” “I started with simple bodyweight exercises such as push-ups and pullups, before mustering the courage to go to the gym thanks to a friend.” For those new to the term, Hybrid Fitness is the combination of different types of training, for example, aerobic and strength training. There are many ways to train both aspects, with more popular ones being High Intensity Interval Training (HITT). “Personally, I stick to running and weight training in the gym. I keep my strength and cardio sessions separate so that I can really focus on each session’s goal.” Samuel’s workout routine sees him going to gym 3 to 4 times a week and 4 to 5 runs, averaging at over 40km altogether. “Staying active is not only about keeping physically healthy and looking great. I go to the gym to lift weights, but the gym lifts life’s stressors off me. Running is an activity not only to improve my fitness, but it’s also where I find solace.” “I exercise because it brings me an incredible mix of empowerment, peace and control.” #SportPlusSG #SamuelChua #InjuryRecovery