Forget tea and tartines, the new black is all about being toned. Skip the excuses, pick up a mat or some seriously sassy gym gear and get that butt moving. By Belinda Wan

Though we spend much of our time slogging off our asses at work, it’s vital to also transfer some of that into physical reality by making time to get our bodies in shape. Yes, it is important to work hard in these tough times to bring in the dough, but look at it this way, an investment in health is for life and will better weather the storms—financial, emotional or otherwise.
   The need for exercise is even more pertinent when you consider how the new lean, mean economy has made us all into even more anxious, overworked, stressed out and generally grumpy grouches. To beat all that, give up therapy for a shot at a new game or activity instead. Always been meaning to step into the Pilates class going on in the next building? Or re-live some of your tennis smacks? Or go deep with diving finally? That oft-used sporting label mantra rings true: just do it.

Easy Does It
The road to getting fit isn’t rocket science. It’s a simple matter of adjusting your usual daily routine slightly to fit in some pockets of time when you can exercise a bit. Never underestimate the power of a quick run or a short walk—every little bit helps. If you’re the kind of office dweller who leaves the workplace only when the sun doesn’t shine anymore every day, and the kind who can barely even summon up the idea of exercise, these relatively easy-to-do activities should lower the kickstart resistance.

Have Wheels, will Travel. Cycling is easy to do, doesn’t take long and you can do it anywhere. It’s also environmentally friendly, gives an excellent workout for your legs; and trains your reflexes. The island-wide park connectors (for beginners, try Pasir Ris Park, East Coast Park, West Coast Park and Bishan Park) are a big help if you’re not sure where to go. Log on to www.nparks.gov.sg for the locations of the park connectors. Or try off-road mountain biking trails—the Bukit Timah Mountain Bike Trail is a good one to conquer.

Break into a Run. But first invest in an excellent pair of running shoes. While you do want to get fit, you don’t want your knees giving out midway. Get a great pair from the good people at Running Lab (#01-47 Velocity @ Novena Square, 238 Thomson Rd., 6253-1998 and other outlets). New Balance is also pretty well-known for its well-made shoes that are distributed in various sports outlets like Pacific Sports (3/F, Shaw House, 350 Orchard Rd., 6733-1111).

Engage a Personal Trainer. If discipline and self-motivation isn’t your strong suit, take some of the stress off yourself by hiring a personal trainer instead. He or she will ensure you keep at it, while simultaneously map out a manageable routine for the fitness goals you make. The Fitness Factory (www.championsinfitness.com, 8198-0109), helmed by Singaporean bodybuilders Joan Liew and Augustine Lee, would be a good place to start.

Up that Racket. There’s a lot more to tennis than just cool tennis togs and short swishy skirts. This is a physically grueling game; and to succeed, you need mental endurance, loads of concentration, power serves, and a strong backhand or forehand. Simon Mason and Viken Hampartzoumian can help put you on the path towards being the next Roger Federer. This tennis coach offers one-on-one private coaching, as well as lead classes of tennis clinics. Get individual training sessions from them at Advantage Net Results LLP (The British Club, 73 Bukit Tinggi Rd., 9144-5223).

Roll Around. On rollerblades, that is. You can do it anywhere where there’s flat ground (just pick yourself right up if you fall down) and a session of breezy fun is guaranteed. Plus, you’re actually burning a hefty 450 calories in every half an hour you spend rollerblading—pretty intensive. If you’re a novice and need some training before you start gliding around the parks, check out www.singaporeinline.com.sg for the various courses available.

Play Ball! If you love being at the beach, like looking at scantily clad bronzed bodies, and can more or less play volleyball, then beach volleyball is the sport for you. Have a whale of a time delivering killer spikes and monster serves. If you do have to fight for the ball, always remember to dive stylishly into the sand. Log on to Volleyball Association of Singapore (www.vas.org.sg) for more information.

Join the Masses. Sometimes, group workouts are the way to go. After all, the adage bears true: if you can’t beat them, join them. So join the clusters that gather for The Fitness@Work, Power Walk, I-Run and Community Aerobics events that are free weekly workout sessions held at public venues like the National Library. Anyone can join. Fitness instructors will take you through exercises like body combat, cardio kick, body balance, and aerobic exercises. Log on to www.hpb.gov.sg for more information.

Footsie Fun. We already know most Singaporeans love tuning in to this universally-loved sport from the comfort of their sofa, but how about really playing the game? Get into some free sweaty sporting action playing ball at school fields islandwide during weekends. Log on to www.ssc.gov.sg for more information on your nearest pitch.

Up the Game
If you’ve already taken your first steps, moving away from the ranks of total couch potato to sometime sporty person, it may be time to up your exercise ante and do more for your body fitness-wise. Staying stagnant is one of the most probable reasons why you’d give up exercising after boredom sets in. To that end, there is a mind-boggling variety of more challenging exercises and sports that you can take up. We’ve singled out the more interesting ones that can inspire you to the next fit factor.

It’s Getting Hot in Here. Perspire in a 40-degree room in various yoga postures; and get better sleep and flexibility, increased energy and alertness, and a slimmer, toner body. Bikram Yoga City Hall (#02-14 Raffles City Shopping Centre, 252 North Bridge Rd., 6339-6639, www.bikramyoga.com.sg) is the only hot yoga studio here with the official authorization of Bikram Yoga College of India. Or try boutique yoga studio Absolute Yoga Singapore (#02-01 Valley Point Shopping Centre, 491 River Valley Rd., 6732-6007; 2/F, 157A Telok Ayer St., 6223-8254; #02-01, 56 Tanglin Rd., 6735-7438, www.absoluteyogasingapore.com), where experienced instructors will take you through this challenging form of yoga.

Into Iyengar. Named after well-known yoga practitioner Sri B. K. S. Iyengar, Iyengar yoga uses an organized progression of yoga postures (asanas) and yoga breathing (pranayama), and focuses on body alignment. Long-term benefits of practicing Iyengar yoga include strength, stamina, flexibility, concentration, deeper relaxation, and balance of body and mind. Try it out at Iyengar Yoga Singapore (#01-03/04 Claymore Point, Dance On Us, 8 Claymore Hill, 9161-6434, www.iyengaryoga.sg).

At a Stretch. Besides improving your posture and keeping your body in balance, Pilates concentrates on the main postural muscles like the abdomen, lower back, hips and buttocks, which are essential for good spinal support. The exercises aid your breathing and body alignment. Pilates is also suitable for overweight people or for those who want to be rid of their overhanging bellies. Sky Pilates (#05-03 Liat Towers, 541 Orchard Rd., 6100-7597) provides weekly classes with Pilates equipment. Another Pilates center to try is Pilates Bodyworks (#12-01, 1 Finlayson Green, Finlayson Green, 6538-8922), which has the full range of Pilates workouts.

The Mighty Sword. Thrust swords and engage in spirited one-on-one swordfights with your opponent. Not only does fencing improve your fitness, reflexes, strategy and sword techniques, you get to don a cool mask and outfit while you’re at it too. Fulfill your Zorro fantasies at Z Fencing (#B1-03 Balmoral Plaza, 71 Bukit Timah Rd., 6295-1432 and other outlets, www.zfencing.com), which offers lessons for children, youths, adults and corporations.

Punch Hour. Fuming from a lousy day at work? Kickboxing will work off your rage, and get you all fit and toned too. Referring to the sport of using martial-arts-style kicks and boxer-like punches to defeat an opponent, kickboxing is a standing sport that ends once an opponent crashes to the ground. It’s both a self-defense and fitness sport. Kick some ass at SKY Fitness (16/F, HarbourFront Tower Two, 3 HarbourFront Place, 6271-0818, www.skyfitness.com.sg), which offers both private and group kickboxing lessons conducted by highly trained instructors.

Learn Thai. The national sport of Thailand, Muay Thai employs a heavy usage of the hands, elbows and shins during combat. With a whole bunch of moves like uppercuts, hooks, jabs and knee strikes involved, points of contact are increased during fights. Muay Thai is excellent for honing your stamina, agility and flexibility. Master Thomas Chan at Royal Thai Fitness (#05-02, 55 Newton Rd., 9836-2868, www.muaythai.com.sg) will guide you through the finer points of the sport in an outdoor pavilion—a la Kill Bill. Novices and experts are both welcome; and personal and group sessions are available.

Fight Club. If you’re the kind who likes cocktails, even in sports, try Mixed Martial Arts (MMA). Comprising a combination of Brazilian jiu-jitsu, boxing, Muay Thai and wrestling, MMA is suitable for learners of all ages and fitness conditions. The idea is that post-MMA, you’ll be well-versed in four combat areas—mainly kicking, punching, ground fighting, and clinching/kneeing/takedowns. Best bit: all the moves have been proven to work in real life. Evolve Mixed Martial Arts (#02-22,1 Selegie Rd., 6337-0082, www.evolve-mma.com) has a comprehensive range of packages (cost depends on duration of commitment). Lessons in individual combat disciplines like Muay Thai, street self-defense, Brazilian jiu-jitsu, submission grappling and wrestling are also available.

Facing the Wall. Overcome your fear of heights and falling; and train yourself to be more strong, well-balanced, agile, quick-thinking and supple. The SAFRA Adventure Sports Centre (www.safra.sg, kkelly@safra.sg) is equipped with an East and West wing—both offering extensive climbing facilities and even an adventure tower; as well as different types of climbing like ice climbing, sport climbing, crack climbing, slab climbing and even abseiling.

Go Groupie
Have you ever found yourself lonely on an evening? Ever felt that meaninglessness was setting in as you fly solo? For those who feel the need to be social, even during workouts, group-based sports is your best bet for growing those muscles and meeting new people, all-in-one. The proven truth is, having someone to discuss your chosen sport with can really motivate you. Here’s where the group action is:

Surf and the City. Also known as sailboarding, windsurfing is a surface water sport that uses a windsurf board that is powered by the wind pushing on a sail. The sport also counts course racing, speed sailing, slalom, wave sailing, superX, and freestyle as distinct disciplines. Learn from the folks at Windsurfing Factor (East Coast Park, 1390 East Coast Parkway, 9875-7155, www.windsurfing-factor). Nope, these guys have no connection with TV program Fear Factor—but are a team of windsurfing enthusiasts eager to teach novices about the sport. Courses are catered to beginner and intermediate levels, with different levels in between.

Dive Down Under. Stop diving into work for a change, and discover the wonderful world of scuba diving. Living Seas (#04-16, 261 Waterloo St., 6435-0436, by appointment only, www.livingseas.com.sg, info@livingseas.com.sg) has an extensive list of courses available.

Sail into the Sunset. If you much prefer running the show, sailing may be the thing for you. Find out how to steer a boat properly, and manage the force of the wind of the sails to change the boat’s direction and speed—by controlling the rigging, rudder, and dagger or center board. The National Sailing Centre (1500 East Coast Parkway, 6444-4555, customerservice@singaporesailing.org.sg, www.sailing.org.sg) has sailing courses on the Optimist and Byte classes of boat. Or try the Republic of Singapore Yacht Club (52 West Coast Ferry Rd., 6768-9336, www.rsyc.org.sg/seasports/sailing_courses.htm), which provides sailing courses for keelboats, dinghys, Toppers and more.

So you think you can Dance. Do better than your para-para moves. Drop by Studio Wu International (#B1-47 Singapore Management University, Li Ka Shing Library Block, 70 Stamford Rd., 6223-4722; #03-29 Eastpoint Mall, 3 Simei Street 6, 6788-4722, www.studiowu.com), which has fun and funky dance classes. Try House (which gives an intensive foot workout), B-boying (also known as breaking, this is a more acrobatic type of dance with stunts and floor works; all of which provides a total body workout), plus a bunch of other classes like MTV, LA Hip Hop, Girls’ Hip Hop, Jazz and more.

Board Meeting. A combination of snowboarding, surfing and water skiing, wakeboarding is an increasingly popular sport. Check out the professionals at Extreme Sports & Marketing (wakeboard@wakeboardsingapore.com, www.extreme.com.sg, 6344-8813)—if your idea of fun includes falling down, gulping loads of salty water, trying to perform some water stunts and getting pulled by a speedboat traveling at speeds of 18-24 miles per hour—while the rest of your class watches.

What a Row. Dragon-boating is a highly synchronized team sport that will build up stamina, strength and fitness, and help you meet new buddies. Contact the People’s Association Water-Venture at Kallang (www.water-venture.org.sg, 6296-6683) for a three-hour dragon-boating orientation exercise (especially useful if you know zilch about the sport), which is conducted in groups of 10 or 20. If you’re raring to join a team after the orientation, call up Sam (9298-2193), a representative of the People’s Association dragonboat team to try it out for three weekends to see if you really like it before joining the team proper.

Juice Up
Hydration is the key to surviving your newly picked-up sport well. While the regular sky juice and isotonic drink will suffice, some vitamin-loaded treats don’t hurt either.

Boost Juice (#02-134 VivoCity, 1 HarbourFront Walk, 6376-9300; #B1-13 OUB Centre, 1 Raffles Place)—Mall rats and recessionistas don’t have to snack on unhealthy fare, choose instead to fuel up on nourishing fruit-based smoothies from the Australian chain Boost while scouring for bargains.

Juiced Rawbars (#B1-08 Republic Plaza, 9 Raffles Place, 6535-3230)—Set up by Loretta Bertocchi, who hails from Sydney, Juiced Rawbars not only has fresh sandwiches and a DIY salad bar; but also has tons of healthy juices, and power smoothies designed by nutritionists in her store.

Juice Station (#01-31 China Square Central, Nankin Row, 3 Pickering St., 6538-1874)—Selling freshly made juices, this little shop’s two hot sellers are the mango orange banana and watermelon pineapple juices.

O’Briens (#01-58/59 The Central, 6 Eu Tong Sen St., 6327-3302 and other outlets)—The Irish café chain famous for its handcut sandwiches has now rolled out a new healthy menu of freshly made juices. The drinks combine different types of fruits and vegetables; with the health benefits of each listed clearly for each drink. Look out for the handy chart placed at the counter of most stores the next time you’re there.

Long Distance
Thinking of running a marathon? Between now and the end of the year, you have about six months to train. Here are some handy tips from Salam, a personal trainer at Fitness First Platinum, OUB Centre (www.fitnessfirst.com) on what and what not to do.

What’s the first thing someone training for a marathon should do?
The first thing to do is to plan a program and understand the phases and types of exercises required at each phase. For an endurance sport like marathons, it is important to understand “periodisation training”—the catch-all term for all training systems that cycle various aspects of training throughout monthly or yearly schedules. It means recognizing that the body can’t train everything well at once, so you need to break down your training program into various cycles that vary in terms of intensity and type of exercise. These cycles are technically called “micro-cycle,” “macro-cycle,” “meso-cycle,” “waves,” “cycles” or sub-programs.”

What should someone training for a marathon avoid doing physically?
Overtraining. Pushing the boundaries in training is essential when seeking maximum performance, but there’s a right way and a wrong way to do it. Overtraining definitely is not the right way. Training without adequate recovery can lead to reduced performance, illness and interrupted training. So know your limitations well and monitor how you are feeling. Planning each week and month will help prevent the loss of training sessions, but having the flexibility to adapt to your training needs will yield more progress. Time spent on planning your training each week could save hours of trouble later in the season.

What are the signs of physical burn-out when training for a marathon?
· Decreased physical performance
· General fatigue, malaise and loss of vigor
· Insomnia
· Change in appetite
· Irritability, restlessness, excitability, anxiety
· Loss of body weight
· Loss of motivation
· Lack of mental concentration
· Depressive feelings

All Togged Out
The best pre-sport to engage in before sweating it out? Shopping! Besides looking the part, the right gear is also essential to make your workout a better experience.

Leftfoot (#03-94 Far East Plaza, 14 Scotts Rd., 6735 3227 and other outlets)—This is where you can get PUMA by Alexander McQueen’s line in Singapore. Think leather and canvas Street Lows (funky shoes).

Muji (#04-46 Paragon, 290 Orchard Rd., 6735-0123 and other outlets)—There’s quite a lot of yoga wear to be found here; light airy tops and bottoms all imbued with the Japanese no-label simplicity and sophistication of Muji.

Nike (#02-21 Wisma Atria, 435 Orchard Rd., 6513-3151 and other outlets)—The ultra comprehensive Nike Sportswear range includes house brands like Air Max 90, Nike Dunk, Cortez, Windrunner, Eugene and more. You can get all you need here, topped off with endless style.

World of Sports (4/F, Ngee Ann City, 391 Orchard Rd., 6835 1793 and other outlets)—This one-stop store needs no introduction. At this veritable sports emporium, you get to pick from clothes, shoes, rackets, sandals, caps, sports tops and more. Brands include Mizuno, Elle Active, Keds, TEVA, Mountainsmith, Columbia, Hi-Tec and more.