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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

Former national Rugby Athlete and educator believes enjoyment of any Game comes first before the pursuit of excellence According to the 2020 National Sport Participation Survey (NSPS), 75% of children aged 13-19 participate in organised sports at least once a week. Despite the relatively high number, a C- was given for ‘Overall Physical Activity’ in Singapore’s 2022 report card on physical activity for children and adolescents by the National Institute of Health. On the importance of sports in a child’s development, Azhar Yusof, Director of CoachSG, told ActiveSG: “Our children’s cognitive progress goes hand in glove with their physical growth.” With Singapore’s education system known for its taxing nature, it may be tough for children to keep up with their academic pursuits while keeping sports fun. Sidney Kumar, 37, a former national rugby athlete, knows all too well about the role sport plays in the development of children. Having spent 11 years teaching in schools, Sidney decided to step out to pursue his vision and founded Sportify Kids last year, a multi-sport curriculum based program for kids. To help ensure the holistic development of children through sport without having kids suffer from burnout at a young age, Kumar turned his focus towards quality instead of quantity, saying that a lot of it boils down to coaching pedagogies and structure of the program. “It could also come as a by-product of training together and the journey as a team. The coaching and program must be able to create a culture of joy and love for the sport, only then, can the kids have longevity and success in the games,” he says. Kumar has known sport for all his life having played rugby for 26 years but before his professional career, he was just another boy who enjoyed running around. “As a kid, I fell in love with sport because it was fun,” he shares. “As much as we want the kids to chase excellence and win championships, it is important to remember that these are kids and they should continue to have fun.” This was what Kumar instilled in the St Andrews’s Secondary School Boys Rugby team he coached to glory earlier this year. For the first time in five years, the Saints were crowned champions of the National School Games 'B' Division after defeating fierce rivals, Anglo-Chinese School (Independent). “Having played at the National Stadium once or twice representing Singapore, I was thrilled that the boys would get the opportunity to do so in front of their family and friends,” he says. “For us, the message to the boys was clear. A few weeks before the finals, we drilled home the message that we already qualified for the finals and that there was nothing to lose, and everything to gain.” Luckily for Kumar and his players, the gold was theirs. In defeat, it can be easy for kids to lose the joy they once had for their sport. Kumar believes it is more often than not that coaches are the ones left to lick their wounds after a tough loss but also says that kids must keep looking for the light in the game they play. “Interest and passion can only take them so far. After that, reasons like friendships, success in the sport and progression can help. If they are able to do that, and do their best on the field then there is nothing much we can ask of them,” he says. Sportify Kids specialises in several different sports including rugby, basketball, football, athletics and many others. The variety is something Kumar feels is essential in children. “My firm belief is that it is critical for kids growing up to discover and try out as many sports as they can. This provides them with knowledge and physical literacy to enable them to develop certain skills and joy in certain games they play,” he shares. The company also prides itself on a values system called ‘RISE’ which stands for resilience, integrity, self-disciple and excellence. Sportify Kids hopes to instil these values in children through sport. “These are values that are life-long and are traits of the most successful people in the world. Sportify Kids aims to use sport and play to teach these values to the kids. This is done through careful planning of activities and creating scenarios for the kids to learn and practice.” Picking up on such values is important in the character development of children and teenagers and is commonly learned through their upbringing at home. Bringing sport and family together not only improves character, but is also an avenue to help families bond and stay connected. “It can be as simple as spectating as a family at the Sports Hub or actually playing the sport at the community centres and other sport facilities,” Kumar says. From the 37-year-old sports veteran’s experience, sport is the best teacher and classroom available to kids. “Aside from the clear physical benefits of playing sport, the socio-emotional value of sport is essential especially in this current time,” he shares. With the help of physical activity together with a game consisting of a few rules, children are able to learn and build relationships they won’t find anywhere else but perhaps what’s most important, is to have fun. After all, physical and mental health go hand in hand. #SportPlusSG #Features

Having enjoyed success at the top level from a young age, this Team Singapore shooter learned ways to cope with the pressure and disappointment of not making it to the 2020 Tokyo Olympics At the tender age of just 23, Martina Lindsay Veloso can already say she’s had a decade-long career in elite sport. The Singapore national shooter rose to international fame when she was only 14 years-old. Veloso beat olympic champion, Katerina Emmons in the 10m Air Rifle event at the 2014 ISSF World Cup and became the youngest ever ISSF medalist. Coupled with a few silver medals in between, Veloso also bagged gold at the 2017 SEA Games and two more at the 2018 Commonwealth Games where she also set a new Games record. As a young elite athlete, Veloso spent her meticulously planned-out life in the limelight which has pushed her to grow up fast. “Because of all these achievements since young, there’s been a lot of expectations. With more years of experience and training, rightfully I should become better right and win more medals right? That’s not always the case,” Veloso shared truthfully. In 2020, Veloso failed to qualify for the Tokyo Olympics, the one event the shooter has yet to compete at. “There was a lot of expectations and I had to talk to my psychologist and my coach. We had to be real. What if I didn’t make it to the Olympics? How was I going to deal with it? The pressure was too much and at the time I was only 19 going 20.” For Veloso, there was a need to be reminded of her young age due to the sheer number of years she already had under her belt, which is exactly what her team did. “It's been about two years and I’ve grown a lot as a person since then,” she shared. One of the biggest ways Veloso has changed is learning to open up to her peers. “Back when I was 14 or 15, I felt like if I told my friends, would they actually understand? We were all young and the challenges I was going through was different so I kept it to myself. They were there for me for sure but I didn’t really want to waste my energy telling them,” she recounted. In the last two to three years, her wall has come down. “Looking at it long term, I can’t be closed off forever. My friends tell me to cry it out and I’ll feel better." Described as bubbly and outgoing by those around her, Veloso does enjoy having joyful conversations and avoids sulking. It can be unhealthy though if happiness isn’t truly what you feel in that moment. “As much as we try to hide our feelings, we always want to put up a strong front because we don’t want to be judged by anyone,” she admits. PHOTO: MARTINA VELOSO "Sometimes, I feel like I can’t truly be upset even if I do feel sad. If I’m upset during a competition and I act like I’m okay, I feel like I’m gaslighting myself as I’m not feeling the things I actually am feeling. It can snowball.” Mental health is a topic close to her heart but with it still being slightly taboo in Singapore, there is still a hesitancy to speak on it. As part of mental health awareness month in May, Veloso had planned for weeks to publish an honest post about the state of her mental health on Instagram. Two months worth of unsuccessful competitions in her 50m three positions outdoor event had taken a toll on her. “What if I received backlash? I told my friends I regret posting it, was I being too vulnerable? I felt that I wasn’t feeling mentally okay then, it was a rough period but I ended up receiving a lot of positive comments,” she smiles. At the end of those two stressful months, the Team Singapore shooter returned home to complete her exams and was due to go back to training. Already struggling with fatigue, Veloso was then hit with something she had never experienced in her career. While training for her 50m outdoors, she was unable to control her body nor her breathing. “I felt suffocated. I was just tearing up for no reason. Certain shots I couldn’t even pull the trigger as my finger froze.” she recounts. Veloso gathered the courage to be honest with herself and her coach. “I was being very straight with him that I didn’t think I could continue shooting like this until I am better. I didn’t want to turn something I loved into something I hate. That would be my biggest nightmare.” Veloso loves to go scuba diving with her father and her younger brother and credits it as a way to rewind. Just last July, the trio had gone to her mother’s hometown in the Philippines for their underwater adventure. The trip was spontaneously planned by Veloso who needed a getaway. “My life is so planned out, it can be suffocating. So I’m a bit more impromptu with the fun stuff that has nothing to do with shooting. My work life is already so serious so I learned how to become more chill and not so uptight in the last couple of years.” Veloso was inspired to become a certified diver after seeing her father volunteer to recover the bodies of victims of the 2004 tsunami. The family had been in Thailand on holiday when disaster struck. Having something she loves inspired by her father, it’s no surprise that Veloso credits her family as a blessing. “People used to question if my dad worked because he was always there at competitions with my family. I’ve been blessed with very supportive parents,” she shared. With the love and constant support from her family and her friends, it’s unsurprising that Veloso not only struck gold as a teenager, but then evolved to become the better version of herself she is today. “I haven’t made it to the Olympics yet but I know I will be there one day,” Veloso said, voice full of hope. #SportPlusSG #Features

Approaching 50, this fit dad was inspired by how running improved his wife's health and shares how being a working father and staying physically active are not mutually exclusive Working overtime and needing to take care of family were among the top five barriers to participating in sports and exercise in Singapore according to Sport Singapore’s National Sport Participation Survey released in June this year. Eight years ago, these would have been the same reasons Ivan Chan cited to avoid working up a sweat. “I was very focused on my career and family then, to a point that exercising was never an equation in my life,” the now 48-year-old said. On hindsight, he recognised that his sedentary lifestyle caused him to suffer from regular bouts of illness and an overall feeling of frailty and weakness. “I realised that for me to be able to take care of my family, I have to be healthy myself.” Ivan’s foray into regular exercise was also eased by his wife who had taken up running with her colleagues and joined the RockRunners Running Club. Inspired by how running had improved his wife’s health, Ivan embarked on a 3km run with the only pair of running shoes he owned from his time in the army. As he began to run more frequently, he also supplemented his exercise with a more balanced diet of whole foods and natural proteins. “Within two months, I saw how my health changed with regular exercise and good eating habits. I gained muscle mass, looked and felt healthy. But most importantly, I didn’t fall sick as often!” he added. Now, Ivan’s routine includes joining multiple running groups and recording his fitness journey on his Instagram account. “Today, I run at least twice a week, either alone or with running clubs such as Run Puma and iRun x Superhero Runners. On days that I am not running, I do body weight exercises and high intensity interval training two to three days a week to maintain my core strength and muscle mass,” said Ivan. Running with a group has proven to be beneficial as well, said Ivan who noted how this allows him to make friends within the running community and pick up tips on how to improve his technique. The range of distances Ivan runs has also grown since his first 3km outing as a result of his signing up for a variety of races from 10km runs to marathons. He most recently set his personal best timing for a half marathon distance at the Gold Coast Marathon in Australia this year. “These races serve as a source of motivation for me to train and to be consistent in my running,” Ivan added. While he might be highly motivated to keep up his training routine, Ivan admits his lifestyle still requires much effort and commitment. Heading up the student life department in the education sector, Ivan noted his job can be demanding and hectic at times. However, he intentionally draws boundaries to maintain a good work-life balance. “I choose to join a running club on either Tuesday or Thursday to motivate myself to pack up and go for my run after 6pm,” said Ivan, describing how he maximises his weekly schedule. “Friday is another day that I will do my bodyweight or gym workouts because it’s the end of the work week and I would be in a happier and relaxed mood to devote time for training.” But he still sympathises with those who find it difficult to set out time to exercise on weekdays. “I understand that some of us may not be able to work out on weekdays, but let’s not forget there’s still the weekend. Forget about sleeping in, get up early for a run, meet up with friends or a family member to explore some scenic running routes such as Marina Bay, Labrador Park and Mount Faber.” Ivan also recommended running clubs like adidas Runners Singapore and Singapore Runners Club that organise community runs on weekend mornings as well. “Trust me, you will be more driven to wake up on time if you know someone or the running club you signed up for, is waiting for you!” he said. #SportPlusSG #Features

Challenge Roth and Berlin Marathon finisher Cheryl Tay shares her tips on how to handle the mental aspect of endurance racing The glowing golden hour sun illuminated the runners’ backs as they dug deep to find their final ounces of energy to cross the finish line at Challenge Roth. Among the finishers was Cheryl Tay. As she took the last steps of her race, teeth gritted and arms raised, tears formed in her eyes from relief and joy — a cathartic release of emotions. Just less than 13 hours earlier at the start of the race, Cheryl found herself crying as well from the overwhelming gratitude and tide of emotions at simply being able to start a race that was five years in the making for her. In fact, Cheryl cried another four times across the entirety of the race — while swimming, cycling, running and as spectators cheered her on along the way. “I felt a flurry of different types of emotions through the race. And you feel everything — frustration, boredom, exhaustion, fatigue, anxiety, relief, joy. It's really non-stop processing of emotions for an extended period of time,” Cheryl recounted. Having taken part in the Berlin Marathon as well as several IRONMAN races previously, Cheryl is no stranger to the pain of endurance racing. Though conventional wisdom says running is 90 per cent mental, from her numerous experiences, Cheryl believes the number is still high, but closer to 80 per cent. “You definitely need to put in the physical work and attain a certain level of fitness, but throughout the course of the race, all your demons will come out,” Cheryl said. Some of the “demons” she recalls having during her race at Roth include thinking: Why did I sign up for this? This is so painful; I don't want to do this anymore. My life sucks. I'm never doing this again. I want to go home. While these thoughts can feel crippling, proper mental preparation prior to racing can help mitigate their effects, said Cheryl who emphasised that whatever the body is conditioned to do in training becomes a habit that will automatically activate during the race — including bad habits. An example of bad habits is being lenient during training sessions — shortening sets or giving up due to a lack of commitment. “Therefore, one way to train the mind is to be consistent in your training and remember that whatever habits you create in training will show in your race,” Cheryl said. Yet, while Cheryl believes it is important to be strict and disciplined in training for races, her mental approach during races themselves differs slightly. “Be patient, pace yourself properly and don't worry about the timing, just throw the race plan out the window when things go wrong, and focus on what you can do,” Cheryl said as she recalled her race in Berlin which took a downward turn halfway through. With regards to signing up for races, Cheryl maintains a similarly realistic mindset, saying, “We all have various commitments in life, balancing different responsibilities, and it can get very challenging to squeeze training into your schedules. I will say don't stress yourself and do what you are able to.” In terms of advice for fellow amateur runners, she believes in making positive self-talk a habit in training and everyday life so it flows more naturally in the most painful moments while racing. She also encouraged others to dig deep and find their strongest reasons for participating in races. “Before you go into a race, find the strongest ‘why’ you have. Because you will definitely question yourself hard during the race. That's when you need to convince yourself why you put yourself through this willingly,” she said with a knowing chuckle. #SportPlusSG #Features

How a first school sports day experience inspired a lifelong journey in athletics for former national sprinter and Track Coach Lim Yao Peng It was during a school sports day, when Lim Yao Peng was in primary three, that he first sprinted competitively. The then nine-year-old Yao Peng stepped out onto the rough red running track and took his place. He looked down his assigned lane demarcated by the two meticulously painted straight white lines to the other end of the track. Little did he know that was the beginning of what would be a lifelong journey with sprinting. “I fell in love, not so much because it was track and field, but the idea of sprinting and sprinting fast,” said the now 34-year-old Yao Peng. Following that fateful sports day, he was recruited into his primary school’s track and field team as a Co-Curricular Activity, which only furthered his natural affinity with the sport. Fun trainings and healthy competitiveness with friends filled his early memories of sprinting with joy. After a two-year hiatus while in lower secondary, the pull of sprinting drew him back and Yao Peng returned to his running ways by joining a club outside of school. “What I love is really optimising the human body and it just happened that sprinting is the vehicle where it’s the marriage of everything,” said Yao Peng. “There’s power, yet it needs to be graceful. You need to be strong, yet not like powerlifters.” The desire to explore how to optimize his full potential and to teach others to do the same led him in a single direction — to turn his hobby into a career. In 2011 and 2017, Yao Peng represented Singapore at the Southeast Asian Games while he founded his company, MaxForm, in 2012 as a second-year student in university. While representing the country, Yao Peng was faced with the reality that his career as an athlete would be limited by the fact that the local sporting scene lacked a professional league. And he witnessed firsthand how this impacted many athletes in choosing not to pursue a professional career in sports. His experiences as a national athlete formed the foundations for his coaching career. “I want to improve the quality of Singapore’s sporting performance,” said Yao Peng. “What I’m doing right now is: how can I use the speed and strength tools that I have to help those that want to be better versions of themselves?” In recent years, Yao Peng has trained an increasing number of youths ranging from ages eight to eighteen, helping them develop not just physically but mentally as well. “Someone told me that sport is a microcosm of life. As cliché as it is, sport teaches us life lessons, and that is something I truly want to pull into my coaching philosophy,” Yao Peng added. Even though the ex-national athlete retired from competitive racing in 2018, Yao Peng still trains himself. Instead of training to improve his personal performance however, he does it to gain greater insight into how he can train other athletes and to discover new learning points to impart to his protégés. While in the long term, Yao Peng looks forward to achieving financial freedom as a coach, in the short-term, he hopes to tie in his personal and professional ambitions of coaching on an international scale by growing MaxForm. “I just hope within these two to three years, I can experience what it’s like to be an international coach and speaker. And let’s see where it takes me.” #SportPlusSG #Features

Branding themselves as Singapore’s answer to Women’s Grassroots Football, Hilderinc Ladies have lived up to their claims "Grassroots is the bedrock of any society, it’s where the masses are." - Ian Morris, Founder, Hilderinc FC Founded in 2017 with only two women, Hilderinc Women's Football Club has since blossomed into a vibrant football community which boasts 120 active players. With players categorised into different groups based on their footballing abilities, the club trains on Mondays, Tuesdays, Wednesdays and Saturdays. The six year-old women’s side is one of the only clubs that provide women in Singapore with the opportunity to get involved in the game at a social and non-elite level, no matter your age, background or ability. Opportunities to play at such a level is something that Ian Morris, founder of Hilderinc FC feels is essential to the development of the overall women’s football scene in Singapore. “Grassroots is the bedrock of any society. It’s where the masses are. We have to face the fact that only a handful will play at club level. It’s also a fact that after the football most girls play in school right up to university, there are no more opportunities for after they leave,” Morris shared with SportPlus.sg. Morris, who founded Hilderinc FC in 2000 with his friends, noticed that the current narrative of Singapore’s grassroots football is hyper focused on youth football. “More must be done for adult grassroots football, and adult women’s football in particular if we want to see real, sustained growth,” Morris shares. “Grassroots is where the late bloomers, along with the supporters and parents of girls who play football are. If we continue to consider them outside of the Singapore football narrative, we will continue to take one step forward, and two steps back in growing women’s football.” Sandy Zhang, originally from China, joined the club in August 2022. Despite picking the sport up from scratch, she moved from the beginner’s trainings to the intermediate sessions in record time due to her rapid improvements. What really caught her eye was seeing women of all playing abilities come together to play. “The camaraderie, determination, and joy that these women display on the field is a testament to the power of sports to empower and unite people. It's heartwarming to see them break barriers and challenge stereotypes, all while enjoying the beautiful game of football,” Sandy shared. “I remember two players who happen to be a mother and daughter and both of them played very well. Their dynamic was truly inspiring to me, as it highlighted the shared passion that transcends generations. I am confident that these moments create cherished memories for them as well.” Adults grassroots football is not only important for the growth of the game. At its core, social and non-competitive football is a haven for making friends and maintaining a healthy mind. When the world descended into chaos and all but a few businesses paused operations in 2020 due to Covid 19, the women of Hilderinc found ways to keep going by training in groups of two and wearing masks. “We were, perhaps the only club that remained active. It helped many to join us and build friendships. We were able to provide a platform for healthy mental well-being through football and fitness,” Morris added. Sandy considers the club to be her favourite team in the world, and she started coming to sessions with her friends before she eventually began going solo and meeting more advanced players. “It was a very happy time. It feels very safe and comfortable to see the same people regularly and playing together. My English has also improved! They were very kind in teaching me some rules and basic skills, which helped me improve so much,” Sandy recounts. At social levels with women only just beginning to learn the fundamentals of the game, Morris and the team were adamant about creating the safe environment that Sandy had benefitted from. “Even in this day and age, sadly, there are misogynistic view points about women playing football. We have always been quick to correct any stereotypical ideas whenever we counter it. We hold that as a non-compromising principle in the club. Anyone who comes knows she will be allowed the highest respect and she can play without any reservations,” Morris says. After learning that Sandy had come to her first session with no prior playing experience, Morris and her teammates had only four rules that Sandy was made to follow. Do not say sorry. Don’t be afraid to make mistakes. Make mistakes. Have fun. These four simple rules stuck with Sandy and are now applied into every other aspect of her life. It is clear to see that her teammates have created a home away from home for her. “The shared passion for the sport fosters a strong sense of belonging. This sense of community not only improves my performance on the field but also enriches my overall experience,” Sandy shares. “Each time I successfully score a goal with the assistance of my teammate's pass and then exchange enthusiastic high-fives with them. That‘s pure trust and support. These are the moments I truly cherish.” Find out more about Hilderinc Ladies and Hilderinc Football Club via the official website here. #Football #WomensFootball

Widely known as the official pacers running club for its regular pacing work for major running events, Running Department was founded on the belief that running should be free and accessible to everyone Running Department (RD) was founded on the belief that running should be free and accessible for everyone and anyone. Founder Terence Teo looks back on the club’s decade long dedication towards building an inclusive running community. RD is one of the oldest and most established running groups in Singapore, so some might find it hard to believe that its founder, Terence Teo, once hated running. He dreaded the weekly Physical Education (PE) lessons and running the 2.4km during National Service. That all changed when Terence was motivated to pursue a healthy lifestyle. He put on a pair of running shoes and started running around his neighbourhood. “One round slowly became two rounds, and two rounds became three. I also met a group of Shifu’s (a chinese title meaning teacher or master), in the running community who gave me advice as I attempted my first 10km race, followed by a half-marathon and then a full marathon.” The support and advice he received from experienced runners around him helped nurture his passion for running and changed his life for the better. This inspired him to give back to the running community by helping others who were trying to pick up running. This year, RD celebrates a decade of bringing aspiring and seasoned runners together and building the running community in Singapore. Terence knows that this is a feat that could have only been achieved through the collective efforts of its members, past and present. The RD story began 12 years ago, when Terence was tasked to manage the pacers programme for Standard Chartered Singapore Marathon (SCSM) with Ben Pulham. After the first two years of successfully managing the programme, he received many enquiries from runners on how they could continue to follow the pacers for training even after completing the event. “So it struck me one day during my own gym workout, yes… I was sitting in the gym thinking that maybe I should give this unknown group an official name and start a club or community that hosted free running sessions for runners by runners.” “A club that was aligned with my vision that running should be free and accessible for everyone and anyone.” “After brainstorming for a name, RD was born!” As a 100% volunteers based community, the consistent support that the club receives from the running community is what keeps them going. RD’s weekly community run takes place every Wednesday at UOB Plaza, Raffles Place. The sessions offer distances between 5km to 10km for every runner. The club also gathers on Saturday for runners who are looking to run longer distances. These sessions usually take place at East Coast Park and the distances vary based on the training programme. “RD relies on our volunteers to help keep things going. We actually have more than one department, spanning from logistics, social media and a training department.” “The folks from the Training Department help me out with the weekly training programmes to make sure we have something for everyone.” Having recently launched a new logo designed by a member of the running crew, and with plans to bring 4 buses of runners to the upcoming Malacca SkyHawk Nature Run, there’s no slowing down for RD. “The vision that I had for RD has brought us this far and we’re actually celebrating our 10th Anniversary in 2023.” “To me, consistency is key but we need to constantly evolve ourselves and adapt to the needs of the running community. RD is here for the long run.” #RunningDepartment #RunwithRD #TerenceTeo

An inspiring journey on how two cancer survivors transformed their lives through sport and fitness to give back to the sporting community This is a feature article written by SportPlus.sg for Kallang Alive Sports Management. For more sports events, programmes and human stories of Singapore Sports Hub, visit the Singapore Sports Hub website here, and subscribe to their e-Newsletter here. Julianne Danielle Lim and Kelly Loh bonded over their similar fitness goals and found strength and motivation in embarking on their fitness workouts and programmes together. Holidays together also revolve around fitness, including activities such as hiking and cycling into their itineraries, and starting their days with spin and HIIT (High Intensity Interval Training) workouts before sightseeing. Julianne and Kelly are both cancer survivors and have since transformed their lives for the better through sport and fitness. “My oncologist encouraged me to turn my life around as I would like to live a long life. After I was diagnosed, I turned to eating well and exercising as the centre of my life” said Kelly. “I have nieces and before I started exercising daily, I used to get tired easily and could not keep up with them. Now, I run with them when we are at the playground and this motivates me”, she added. Julianne, a Breast Cancer survivor, went through a journey of deep self-reflection to replace her old habits with healthy ones and to make them stick, to change her relationship with nutrition, exercise, and sleep, to be consistent, and to manage stress through self-love and self-kindness. “I do not want a cancer recurrence. I will do my best to reduce and even eliminate the chances of it recurring. My doctors are taking care of me medically, my loved ones are supporting me emotionally, my faith is my anchor, and my friends and church community are also on this journey with me.” “What else can I do for myself?” “This is when I made the commitment to turn my life around,” said Julianne. A key process of this transformation was ensuring that workout routines, health and wellness never got left behind, but instead became cornerstones of their lives and lifestyles. “With a career driven lifestyle, it used to be that fitness revolved around my career,” recalled Julianne. “But now the anchor to my days is self-care and one of the ways is through fitness and being active. The commitment is so different when it is made a priority. Time is created when it is no longer a ‘must do’, but an enjoyment with everyone around you,” said Julianne. This is evident with Julianne’s dedicated fitness routine. She exercises multiple times throughout the day and her sessions sometimes include up to four different types of workouts ranging from strength training, running, swimming, rhythm cycling (i.e., spin) and core work. As an early riser, Kelly gets in her workouts bright and early before the workday begins and again in the evenings. Having a different schedule from Julianne means that their weekends are spent going for spin classes together and meeting as often as possible for strength training. Despite her sometimes hectic work deliverables, Kelly believes that being consistent is essential. “Consistency is something that I am trying to keep up, such as consistently turning up for my strength training. On days that I can’t, I would go for a quick run or walk on the treadmill even if it is for 30 minutes of exercise,” said Kelly. “Having cervical cancer and still having lymphoma changes your life perspective.” “In the past, I would always say that I would do it tomorrow. Now, I would just get it done,” she added. Finding ways to stay motivated and consistent could be as hard, if not harder than getting started on a new workout itself. Julianne is guided by four principles that keep her going. 1. Create a system in your day where fitness and being active becomes a habit. 2. Create a lifestyle that includes the activities you love and do it with your loved ones and friends. Surround yourself with like-minded people. 3. Remember your why. 4. Focus on the daily wins and enjoying the progress instead of obsessing over the outcome. Julianne and Kelly are taking their workout relationship to the next level by participating in the half marathon at the upcoming Great Eastern Women’s Run (GEWR) Singapore that is taking place at the Singapore National Stadium on 29 October 2023. Join them at the first full scale all-women's mass participation run in Singapore since 2019, as they look forward to completing the run together, getting a medal at the finish and taking lots of photos together to commemorate this fitness milestone. Find out more about the Great Eastern Women's Run (GEWR) here, and follow SportPlus.sg on our socials and website for more content from GEWR 2023! #SportPlusSG #Fitness #GEWR2023 #MySgSportsHub