Saturday, starting 4 September 2010 (12 Sessions)

All prices are inclusive of 7% GST.

Note: There will be no refund of fee upon confirmation of registration.
The class may be cancelled due to insufficient participants or unforeseen circumstances

Registration forms are available at the Front Office / Sports Desk.
All queries, please contact Ms Daphne Phoa at 6885 0653.

*Includes guest fee.

Sunday, starting 5 September 2010 (10 Sessions)

All prices are inclusive of 7% GST.

Note: There will be no refund of fee upon confirmation of registration.
The class may be cancelled due to insufficient participants or unforeseen circumstances

Registration forms are available at the Front Office / Sports Desk.
All queries, please contact Ms Wendy Tan at 6885 0654.

*Includes guest fee.

Sunday, starting 5 September 2010 (8 Sessions)
change to Friday, starting 3 September 2010 (8 Sessions)

All prices are inclusive of 7% GST.

Note: There will be no refund of fee upon confirmation of registration.
The class may be cancelled due to insufficient participants or unforeseen circumstances

Registration forms are available at the Front Office / Sports Desk.
All queries, please contact Ms Wendy Tan at 6885 0654.

*Includes guest fee.

Wednesday, starting 22 September 2010 (10 Sessions)

All prices are inclusive of 7% GST.

Note: There will be no refund of fee upon confirmation of registration.
The class may be cancelled due to insufficient participants or unforeseen circumstances

Registration forms are available at the Front Office / Sports Desk.
All queries, please contact Ms Daphne Phoa at 6885 0653.

*Includes guest fee.

Wednesday, starting 22 September 2010 (10 Sessions)

All prices are inclusive of 7% GST.

Note: There will be no refund of fee upon confirmation of registration.
The class may be cancelled due to insufficient participants or unforeseen circumstances

Registration forms are available at the Front Office / Sports Desk.
All queries, please contact Ms Daphne Phoa at 6885 0653.

*Includes guest fee.

EAT THIS!

Enjoy fruits on every last day of the month!

THE PLUM:

• The Plum and its dried form, known as the 'Prune', is high in unique phytonutrients called
neochlorogenic and chlorogenic acid. Their function is that of an an-oxidant and is of much benefit.

• Consumption of plums help in the production and absorption of iron in the body, thus leading to better blood circulation in the body, which further leads to the growth of healthy tissues.

• Regular consumption of plums will prevent macular degeneration and any other infection of the eye in the long run. Your eyes will be healthy and strong for a long time and you can also retain sharp eyesight.

• Researchers have found that plums have anti-cancer agents that may help prevent the growth of cancerous cells and tumours in the body.

• Eating plums also reduces your chances of contracting a heart disease in the long run. Plums have certain cleansing agents that keep the blood pure and also prevent complications of the heart.

• Plums have a high content of Vitamin C, which helps protect against health conditions like asthma, colon cancer, osteoarthritis and rheumatoid arthritis.


This information is provided for general information only and does not constitute medical, legal or professional advice.

All members are advised to consult a certified medical practitioner if in doubt and before taking part or embarking on any form of exercise regimes.

For more challenge, this class will take you through a dynamic, full body workout that focuses on improving flexibility and core strength - with exercises that stretch and tone all muscle groups.

So come join in the fun with our Fitness Instructor, Bernard!

For more information, please check with our friendly Fitness Instructors.

Please register at FLEX counter, Sports Complex (Level 2).

Nutrients to boost your Brain
Consuming more beta-carotene may save your brain. A study done found people who took 50mg of the antioxidant every other day for 15 years, delayed cognitive aging compared to those who skipped the supplement. “Beta carotene appears to help fight the oxidative stress that damages brain cells over time”. So take a daily multivitamin and eat plenty of foods high in beta-carotene like papayas,carrots and sweet potatoes.

Walk it away
Even if a run may seem too hard a task for you, at least go for a walk because even a brisk walk can aid weight loss. Those who increase their daily walking by 3,500 steps per day lose 4kg. And actually those who did 60 minutes of exercise on six days per week lost 10 to 20 per cent of their belly fat and 10 to 15 per cent of their overall body fat.

Wake up to More Muscle
Even if you pumping iron as many repetitions as usual, lack of sleep can slow your gains. Those who went to gym without enough sleep were able to complete their workouts, but they didn’t experience the normal post-workout testosterone spike that triggers muscle growth.

Crack the egg
Eating eggs for breakfast could help you lose more weight, comparing the effects of eating two scrambled eggs or a bagel for breakfast among overweight and obese adults on a diet, shows that those who ate eggs had a 65-per-cent greater weight loss. There were results in body fat and waist circumference than those who ate bagels.

Eating Air
Fast eating may lead to diabetes and weight gain. When u wolfed down your food, you are more likely to be overweight and insulin resistant . Do your meals at your own speed. Minimum 25 times of munching your food.

Glycemic index is a measure of effects of carbohydrates on blood glucose levels. Carbohydrates that break down rapidly during digestion releasing glucose rapidly into the bloodstream have a high GI; carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have a low GI.

1. Fiber is a complex structure that takes a long time for the body to break down    and absorb. Some fiber is indigestible by the body. Soluble fiber found in oats &    grains, fruits, and gums are ideal. As they dissolve, they gel up in the stomach    and slow down gastric emptying and reduce the insulin response.

2. Combining Carbs:can also lower the total GI of a meal by combining high     glycemic carbs with low glycemic carbs. For example if you ate a baked potato     (High GI) and then ate around the same amount of steamed broccoli (Low GI),     the total GI of the meal would be much lower than if you just ate the baked     potato.

3. Fats slow gastric emptying and slow the absorption of food. If absorption into     the small intestine is slowed, the insulin response will be low. Any time you add     fats to a meal, it will lower the GI of the meal.

Glycemic Index Of Some Common Foods
If dextrose gets a score of 100, what does that mean for other foods and their score? Well, brown rice is assigned an index number of 55, which means brown rice raises blood glucose levels 55 percent as much as pure glucose. In general, foods below 55 are considered low glycemic index foods, 55-70 represents mid-glycemic index foods and over 70 are considered high glycemic foods.

Low GI (55 Or Less)
100% stone ground whole wheat, Heavy mixed grain, Pumpernickel, Oatmeal, Muesli, Parboiled or converted   rice Barley, Pasta noodles, Apple, Banana, Strawberries, Grapes Broccoli, Lettuce, Cabbage, Mushrooms,   Carrots, Green peas, Whole wheat pasta ,Macaroni, Brown ,Sweet potato, Yam Chickpeas ,Kidney bean , Soya   beans, Fructose, Milk - Whole and NON Fat Yogurt, Honey Peanuts, Walnuts & Cashews.

Medium GI (56-69)
Whole white Pita, Basmati rice, Corn meal, Potato, Sweet corn Popcorn, Black bean soup, Green pea soup,   Parboiled or converted rice, Papaya, Kiwi ,Raisins ,Mango ,Pineapple, Corn ,Whole wheat pasta.

High GI (70 Or More)
White bread, Bagel, white, Corn flakes, Glutinous Rice, Glucose, Candy, Gatorade Soda - Coke, Pepsi, French   fries, Rice cakes, Pancake syrup, Jelly beans.

Important Note:
Members & Guests who utilize the FLEX are subject to the above charges. Please contact the Sports Desk(Level 2 Sports Complex) if you have any enquiries at 6885 0677.All Member's guest must sign in at the counter and pay a guest fees prior entering the gym premises. They are to present the guest pass and receipt to the counter personnel on duty.

Members are responsible for their guest in the Club's premises. If a guest fails to show proper conduct or does not adhere to the Club's bye-laws, he/she will be asked to leave the gym premises immediately.

Whether your goal is to lose weight, tone-up, build muscles, prepare for a race, or to increase stamina, we can help you see results faster!

Let us be your personal, one-on-one fitness consultant to help you avoid common excercise mistakes that are just as ineffective. Let us share with you techniques that will get you archieve the fitness results you have always wanted.

We hope that by highlighting the peak periods as follows, members can enjoy a more effective and less time consuming workout:

Saturday, 4 September 2010

A minimum of 7 participants is required for each class to commence.

All prices are inclusive of 7% GST.

Note: There will be no refund of fee upon confirmation of registration.
The class may be cancelled due to insufficient participants or unforeseen circumstances

Registration forms are available at the Front Office / Sports Desk.
All queries, please contact Ms Daphne Phoa at 6885 0653.

*Includes guest fee.

Monday, 6 September 2010

For ages 7 years and above. Adults are welcome to join!

Course fee includes all drawing materials, an instructional booklet, certificate of participation and a copy of Iskander’s book “The Year in Cartoons in Singapore” worth $12.90.

All prices are inclusive of 7% GST.

Note: There will be no refund of fee upon confirmation of registration.
The class may be cancelled due to insufficient participants or unforeseen circumstances

Registration forms are available at the Front Office / Sports Desk.
All queries, please contact Ms Daphne phoa at 6885 0653.

*Includes guest fee.

Wednesday & Thursday , 8-9 September 2010

All prices are inclusive of 7% GST.

Note: There will be no refund of fee upon confirmation of registration.
The class may be cancelled due to insufficient participants or unforeseen circumstances

Registration forms are available at the Front Office / Sports Desk.
All queries, please contact Ms Daphne phoa at 6885 0653.

*Includes guest fee.

Saturday , 18 September 2010

All prices are inclusive of 7% GST.

Note: There will be no refund of fee upon confirmation of registration.
The class may be cancelled due to insufficient participants or unforeseen circumstances

Registration forms are available at the Front Office / Sports Desk.
All queries, please contact Ms Daphne phoa at 6885 0653.

*Includes guest fee.