Abs-Butts-Thighs

by Ahmad Yunus

Every Tuesday, 6pm to 7pm
Every Thursday, 7.30pm to 8.30pm
(min. of 5 students to commence)
$32.10 per month

A solid 45-minutes class that solely focuses on the entire abdominal area, butts and thighs and your lower back.

INSTRUCTOR PROFILE
Ahmad is a certified Fitness Instructor who has been training since 1998, focusing on group training & aerobics. He is also certified by FISAF as a personal trainer. Since then, he began teaching Cardio Kickbox, ABT, Aerobics, Steps, Hi-Low Aerobics, New Body at Clubs, Schools, Corporate and MNC. Ahmad is passionate about his work and his own fitness regime, practicing what he preaches.

AQUAROBICS – A Perfect Water Workout

Ceased with effect from 1 January 2012.

Every Wednesday / 7.30pm to 8.15pm
$48.15 per month, Competition Pool

Aquarobics offers premier water fitness programs focusing on total body conditioning for all ages and fitness levels.

It is a refreshing and relaxing form of exercise in shallow water using the water resistance to tone and strengthen muscles. Water buoyancy allows you to exercise without harsh impact on your joints. When you consider the universal benefits of water exercise, it becomes clear why water aerobics has become so widely popular. This workout can be adapted for beginners and non-swimmers.

It is fun and at the same time safe and effective for: -
° Cross-Training
° Weight Loss Goals
° Stress and Tension Relief
° Special Condition
° Injury/Illness Rehabilitation
° Pregnancy
° Shaping-Up

Arthritic sufferers will benefit from the rehabilitative nature of this workout. Muscle toning and increased circulation help relieve pain and improve mobility.

Each student is able to work at his/her own pace with the guidance of the club’s Aquarobics instructress, Shirley to either increase or decrease muscular resistance and heart rate.

NOTES
In case of inclement weather, please call Sports Counter at 6342-3603 (DID) to check on the status of lessons ONE-HOUR before commencement of lessons.

Should there be thunder/lighting (exclude light rain), after the FIRST 20 MINUTES while the class is being conducted, the lesson shall be considered taught and the instructor shall be paid for that lesson.

You are advised to keep you own noodle. Should you wish to leave it in our sports store after each lesson, the club will not hold responsibility for any theft or condition of your noodle.

BODY ROLLING

by Shinee Tham

Every Thursday, 11.30am to 12.30pm
(min. of 8 students to commence)
$69.55 per month

WHAT is Body Rolling?
Body Rolling uses 6 to 10-inches balls to work specific muscles in detail, to create suppleness in tight areas and optimize range of motion. It reeducates muscles and stimulates bone, creating positive, permanent changes in the body.

HOW It Works?
The ball used in place of hands, rolls along the muscles to stretch them, dislodge tension and discomfort, increase blood flow, and promote healing. By lying and rolling over the ball, you will experience rolling your body out almost like dough, stretching and elongating your muscles. The routine follows specific sequences that match the body’w own logic and order. Starting where each muscle begins, you roll toward where it attaches to the point called its insertion.

It’s BENEFITS
• Pain & Stress Reduction
• Increase Energy & Stamina

INSTRUCTRESS PROFILE
Shinee specialize in Pilates Matwork with props (Fitness circle, fitness ball, thera band, foam roller, soft ball, toning ball, body rolling). She is a certified and experienced fitness instructress who has conducted workout classes at various NUS, Laguna Country Club, NTUC Care Centre, Hyflux, etc

Kids Fun Gym

by Karen Yip

Every Saturday, 9am to 10am
$42.80 per month
Age 5 to 10 years
(min. of 5 students to commence)

The very basic forms of gymnastics is floor work. Children will learn fundamental skills, flexibility exercise and simple conditioning exercises; to develop total awareness, coordination and metal arletness. Dance steps will also be taught and the children will learn to link gymnastics skills together to form simple routines systematically. As the cild progresses, he or she will develops strength and confidence.

INSTRUCTRESS PROFILE
A former Ex-national Gymnast who represented Singapore in the S.E.A Games in 1979 and 1981. Karen has been coaching gymnastics since 1983 in gymnastics centers and some primary schools. She is currently coaching Marymount Convent School for their P.E and CCA Program. Some of her international achievement includes:

° Gold Medal on the Balance Beam exercise
° Bronze Medal on the Floor exercise
° Overall Third in position

LOW-IMPACT AEROBICS

by Jenny Ng

Every Saturday, 5.30pm to 6.30pm
(min. of 8 students to commence)
$32.10 per month

If your fitness level is low or zero, this class is specially catered for you! Come join our New Low-Impact Aerobics Class by Jenny who will bring you to a routine workout comprises many different skills and moves to build physical attributes such as strength and endurance.

- 5 minutes of warm up with simple move to get your body ready for the routine.
- 10 minutes of lower body cardio workout with jumping, hopping, bouncing and kicking that works on your lower body and trunk muscles.
- 10 minutes of upper body cardio workout with punches, stretches and spins to work on your hands and shoulders.
- 5 minutes of cool down motion using pilates and yoga moves.


INSTRUCTRESS PROFILE
Jenny, who was a former School Gymnast and Dancer, is a certified and experienced aerobics instructress who has been in the fitness industry for 30 years conducting workout classes at various CCs, Clubs, Companies and Schools. She has taught all age groups and knows how to adjust the routine to accommodate people of different abilities and limitations. The safety and welfare of her students is always taken into consideration in her workout.

Pilates

Mat Pilates by Serena Tan
1st Four Mondays of the month,
- 8pm to 9pm
$64.20 per month

Pilates with Props by Ann Ho
1st Four Mondays of the month, 11.30am to 12.30pm (Temporary ceased in November and December, classes will resume in January 2012)

1st Four Wednesdays of the month, 10am to 11am & 7.15pm to 8.15pm
$69.55 per month

Pilates is a program that improves muscle control, flexibility, coordination, strength and tone trough physical and mental conditioning. It works on deep muscles and the spine, the most important structure in the body and the source of the nervous system. It is a fitness regime that combines stretching and strengthening exercises designed to work the entire body in fluid movements.

Pilates’ work is concerned with the process itself. It works by building strength from the inside-out and rebalancing the body. This form of fitness aims to create a balance in the body, designed to cater for the needs of individual.

INSTRUCTRESS PROFILE
SERENA is a freelance Instructress teaching at several major fitness centres and clubs in Singapore including Fitness First, Planet Fitness, American Club, YMCA, etc.
ANN HO is a certified Pilates instructor graduated with Pilates Method Alliance Certified in USA and has several years of teaching experience.

Yoga

- by Sakina Yusof
Every Monday, 10am to 11.30am
Every Monday, 6.30pm to 8pm
$58.85 per month

- Fehmida Husain
Every Wednesday, 10.30am to 12nn
$53.50 per month
(min. of 5 students to commence)

WHAT IS HATHA YOGA?
Actually the word is Hath Yoga. And if you thought Yoga is a set of physical exercises, or sitting still for long periods, then you are wrong. Hatha Yoga is a system of exercises, in-corporating body awareness, mind control, relaxation, breathing and breath control leading to uniting the physical body with the mental self and the human soul. It is an ancient science of living and a suitable method of self-help for people of every age, of every physical condition, of abilities and any disabilities. Hatha Yoga guides one to better health, to live a healthy life, to practise one’s own culture, religion, or belief, and to follow the laws of their own country.

It is a basic way of regaining and maintaining health of mind and body through natural and simple practices, involving meditation, exercise and relaxation, effort and rest. Yoga also is a philosophy of purpose and service, peace and love, a pathway of achievement; in-corporating the physical, mental and spiritual. Yoga teaches yogic attitudes and discipline, which helps us to work to fuller capacity, live in greater harmony with ourselves, people around us, and with nature on this earth. Yoga is the most effective in eliminating fatigue, stress and many aches and body pains.

WHAT ARE THE BENEFITS OF YOGA?
The end product of practising yoga is a greatly enriched way of life – it relieves stress, gives the mind the ability to focus and to concentrate. Yoga helps to control the mind, control anger and human weaknesses.

Yoga improves muscle tone and suppleness. It loosens ligaments and joints in the body. Yoga works by influencing, in a positive way, every aspect of our lives; the physical, mental, emotional and spiritual. These parts of everyone’s personalities are brought from the usual condition of imbalance to a balanced and harmonious state. Due to harmony achieved with the practice of yoga, one is freed from anxiety, neurosis, fears, negative impulses, hatred, greed, jealousy, insecurity etc. that have been proved to be the root cause of most physical and mental disorders and diseases, aches and pains.

With the resulting healthy and powerful mind and body achieved by harmonious living, one is then free to explore the deeper parts of one’s personality and ultimately go on to lead a fuller and freer lifestyle in harmony with oneself and others.

INSTRUCTRESS PROFILE
FEHMINDA was a former student of SAKINA and have been practicing with her since 1995. Began her intense study in Yoga starting with Bihar School of Yoga Society in 1984. Has attained various qualification in teaching Yoga: -

- Yoga Instructors Certificate by the Indian Yoga Institude, Swami Vivekananda Yoga
- Hatha Yoga Certiicate for Reamakrishna Mission
- Diploma in Yoga Teachers Training from the International Yoga Teachers Association (I.Y.T.A – Australia)

YOGA DANCE

by Sherwin Sng

Every Wednesday, 7pm to 8pm
$64.20 per month
(min. of 5 students to commence)

Yoga dance is a flow of yoga postures fused with contemporary dance / classical Indian dance moves performed to specially selected music. It's a fun and enjoyable way to express one's inner joy, and get a good workout at the same time. Most forms of exercises are ‘left-brain’ activities involving movement and effort. In Yoga Dance as one moves gracefully and almost effortlessly, gently flowing from one asana into another to the rhythm of music, both our left and right brains are activated. This trains the brain to operate at its optimum potential. The end result will be an experience in which we feel fully energised, yet focused and relaxed.

INSTRUCTOR PROFILE
Sherwin is a certified and experienced Yoga Instructor, having completed an intensive yoga teacher-training program. One of his speciality and interest is a form of yoga called Yoga Dance which is gaining popularity amongst in Singapore but also world-wide. He is currently conducting classes at SoulCentre Academy, Toa Payoh & Yishun Safra, Bodhi Yoga Studio and Merawoods Condo.

KEEP FIT

by Karen Yip

Every Tuesday, 10am to 11am, 6.30pm to 7.30pm
Every Thursday, 6.30pm to 7.30pm
$32.10 per month

Keep Fit is Aerobics Workout. It is an exercise that helps you use oxygen more efficiently. May be one of the best exercises that can keep you active and increase your fitness leve. Its benefits includes improve cardio-vascular health, increase body’s level of HDL (good cholesterol), particularly helpful for weight control, release stress, just to name some.

TOTAL BODY CONDITIONING

by Christine Tan

Every Monday, 9am to 10am
Every Friday, 10am to 11am
$32.10 per month

A combination of athletic moves that targets the waist, hip, abdominals, buttocks, thighs and arms at enhancing the body’s adaptability to improve strength, flexibility and endurance.

INSTRUCTRESS PROFILE
Christine is a freelance aerobics instructress with more than 17 years of teaching experiences. She has attended Aerobics Instructors’ Course in 1988 and Fitness Profession.

IMPORTANT NOTES:

• COMMENCEMENT - Please do not commence lessons until confirmation by either letter of commencement or verbal confirmation with Sports Department. Members are advised to commence lessons at the starts of any month as there is no pro-rate of lessons’ charges should members wish to starts otherwise.

• FREE TRIAL & GUESTS - Free Trials are available for all on-going classes.
Guests are not allowed in all classes except for those with low participant rate or pending for commencement. Please check with Sports staff @ 6342 3616 for more details.

• TERMINATION - Termination of lessons VERBALLY will not be accepted. Members who wish to terminate lessons are required to give the following notice in writing to the Sports Department via Post / Fax / Email: -
- Letters received dated 1st to 20th will take effect on 1st of next month.
- Letters received dated 21st to month end will take effect on 1st of the month after next.

• Request for IMMEDIATE TERMINATION or PRO-RATE of lessons’ charges due to medical reasons must be supported by official medical certifications. For all other reasons, members are requested to write in officially to the Sports Department, subject to the management’s approval.

• TEMPORARY CESSATION is not allowed. Members are requested to give the required notice to terminate lessons and to re-submit a fresh enrolment form to rejoin lessons.

• Upon receipt of termination letter, an acknowledgement will be sent to confirm the effective date of termination. Please call Sports Department if you do not receive any form of confirmation to your termination of lessons within 2 weeks.

• All Matters pertaining to the Fitness / Martial Arts Classes & Group Coaching Program must be referred to the Sports Department. Confirmation between members and instructors or coaches on all matters concerning Fitness / Martial Arts Classes & Group Coaching Program will not be recognized.

• No Lessons on Official Public Holidays and Eves of New Year and Chinese New Year
(unless otherwise stated in the letter of commencement).
Lessons charges will be pro-rated for cancellation of lessons due to Club Official Events or unavailability of replacement during the absence of instructors.

• The management’s decision on all matters pertaining to Fitness/Martial Arts & Group Coaching Program shall be final.