CNA938 Rewind - Eat, Exercise & Be Merry @ Bukit Canberra!
In 'Destination Anywhere', Melanie Oliveiro finds out where Singaporeans and Singapore residents can go – in the Bukit Canberra area – to enjoy themselves, and get fit, at an integrated sports and community hub. They can go to Forest Gym and Canberra Cove, a 12-hectare nature-integrated obstacle course that also comes with family-friendly water play amenities. Eline Chua, Director of Strategic Planning and Resourcing at SportSG will highlight how these new facilities complement the existing amenities, and how they create inclusive spaces where everyone, regardless of age or ability, can embrace an active lifestyle.
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CNA
17 hours ago
- CNA
Don't have a creative hobby? Here's why you should paint, sew or bake
When I am not typing away on my laptop on weekdays, you can find me out and about with my camera, photographing events for people I know. I picked up photography in university but now, as a working adult, I don't have much chance to practise it often. A year ago, I saved up, bought a camera and started offering to shoot my friends' showcases, corporate events and fitness classes. I also started taking my camera to social events I attend, such as small concerts featuring indie artistes. I enjoy the challenge of looking for ways to present my friends and subjects in the most flattering light through camera angles and other techniques. Editing the photos is another form of fulfilment because I get to experiment with varying styles for different types of shoots. Photography is my current favourite medium, but it is not the only one that can lift your mood and enhance your well-being. There are other pursuits such as drawing, knitting, baking, gardening or playing music that can connect us with our innate drive to express ourselves and create something out of nothing, clinical psychologists told CNA TODAY. Mr Jesudas Soundhraj, senior clinical psychologist at Better Life Psychological Medicine Clinic, said these hobbies involve producing something unique, which often leads us to a sense of discovery or a new way of seeing the world. "Creative hobbies are more generative, unlike sports, which may focus more on performance or competition, or passive leisure like watching shows that is often about consuming content for rest or distraction," he added. Since the finished products can be gifted, Mr Soundhraj also believes that there is something meaningful about the tangible outcome of creative work because you can share it as an expression of care or appreciation for someone else. It is certainly the case for me. When I send over the edited pictures to my friends, hearing their positive reactions and seeing them post the photos on social media makes me feel like I have brought them some joy, too. STIMULATING DIFFERENT PARTS OF THE MIND Mental health experts said that engaging in the arts helps to activate other parts of the brain that are not tapped in our day-to-day work, specifically those involved in emotional processing and non-verbal communication. Dr Geraldine Tan, principal psychologist at well-being centre The Therapy Room, said that most people stay in one profession so they will always be exercising the same parts of the brain. "For example, a lawyer's verbal comprehension component would definitely become more developed than the visual spatial part (over time)," she said. Verbal language is primarily associated with the left side of the brain, whereas the right hemisphere is more involved in non-verbal, emotional and intuitive processing. "Creative hobbies tend to activate the right brain, allowing access to emotions and experiences that may be difficult to articulate in words," Mr Soundhraj explained. This is akin to physical strength and fitness. Dr Tan pointed out that some people may be extremely fit because they do cardiovascular, strength and core training, but their whole body may still ache after riding a horse for the first time, simply because they had exerted muscles that they never had before. Psychotherapist Joachim Lee from private practice Neuro Therapy said that when we engage in creative hobbies, our prefrontal cortex – the part of the brain responsible for our executive function such as planning and solving problems – "quiets down, softening self-criticism and judgment". "This opens the door to 'flow', a natural alpha brainwave state where stress melts away and dopamine (a hormone and feel-good chemical in the brain) brings a gentle sense of joy." Apart from the brain working to make us feel better, the rest of our body joins in as well. For instance, the rhythm of our hands moving when we are stitching, brushing or shaping things activates sensorimotor systems that regulate our nervous system and bring a felt sense of grounding. "Making art isn't just relaxing," Mr Lee said. "It's a neuro-emotional reset." AN OUTLET FOR EXPRESSION Creative hobbies can be a powerful tool for lasting well-being, but they can also help us to express ourselves in a different manner, especially for people who may struggle with articulating their thoughts verbally. Mr Haikal Jamil, the founder of ImPossible Psychological Services, said creative activities are typically driven by our internal processes such as emotions and thoughts. That is why they can provide a channel for organising our internal experiences, which can promote insight into ourselves. He suggested that people facing significant emotional struggles and who enjoy engaging in creative expression can consider turning to creative therapy such as art or music therapy. "Talk therapy tends to encourage you to talk about your emotions," Dr Tan from The Therapy Room said, referring to a more conventional form of therapy where patients engage in direct conversation with mental health practitioners. "But in terms of creative arts, there is a lot of reflective work being done there. "So in a way, you don't need to talk about it, but you are putting that contemplation into the art that you are doing." Apart from photography, I also write poems when I feel strongly about certain issues – be it about the people I meet, problems that plague society or reflections on my life. For me, using metaphors and imagery definitely helps to capture my feelings more vividly compared to just talking about it in more prosaic, everyday words. When my grandmother had a serious fall about three years ago, I wrote a poem grieving the loss of some of her faculties. The medium of poetry allowed me to contrast her past self with her current state – how she used to comment on Taiwanese dramas and exclaim over lottery numbers, but now only lies down on her bed at a nursing home and stares blankly at the caregivers and workers, no longer recognising family members. Poetry also gave me a way to visualise my own pain through the emptiness of her house, which is now gathering dust. It used to be filled with her vibrant presence and voice among loved ones during large gatherings such as Chinese New Year. Re-reading that poem now brings back some of my most precious memories with her that I embedded in my writing. I remember the feelings I felt as I selected each word. I've instilled fragments of myself into poems like these. For me, writing poems helps me reckon with my emotions and my experiences, whether they are made of hardship or happiness. It also helps me preserve my own personal history, and pushes me to keep pursuing new opportunities to write new chapters of my life story. NOT AN INDULGENCE BUT AN ESSENTIAL Living in fast-paced Singapore, how can working adults and professionals carve out time to pursue creative hobbies? Mr Soundhraj the senior clinical psychologist said that despite our many responsibilities and burdens, we are not "machines". Even for busy individuals, prioritising leisure and creative hobbies is not indulgent but essential. To reduce feelings of guilt when setting aside personal time for such pursuits, Mr Haikal said it is helpful to establish clear work-life boundaries such as avoiding job-related tasks outside of official working hours. Hobbies also typically do not require long hours, he added. "Scheduling short timeslots, such as 30 minutes before bed or during a commute, is sufficient. What's important is being intentional with how time is spent and recognising that such hobbies hold equal value to work responsibilities." In Mr Haikal's view, it is helpful to choose a hobby that matches one's skill level, so it remains relaxing rather than stressful. He also advised against "achieving perfection" when starting on a hobby. Instead, it would benefit us more to focus on enjoying the process rather than concentrating on the outcome. "If a hobby starts to feel overwhelming, it is all right to take a step back and break it into smaller, more manageable parts. This way, creative hobbies can remain a consistent and enjoyable part of daily life, helping to improve well-being without adding extra pressure to an already intense workday," he said. This is certainly true for me. While I enjoy photography, sometimes I find myself committing to shoot too many events and this started to make it feel more like a chore rather than a source of enjoyment. To prevent this from happening again, I am now more mindful about accepting opportunities or volunteering my efforts at a pace that I can handle, even if it means politely rejecting some requests. To me, this is a worthy trade-off, allowing me to continue investing my time and effort in this hobby and making the most out of the variety of experiences it offers me outside of work.
CNA
17 hours ago
- CNA
From knockouts to naptimes: Singapore boxer 'The Face' fights for glory and motherhood
The first time I met Ms Efasha Kamarudin, she was breastfeeding her 11-month-old daughter at a Bedok Mall restaurant – the perfect image of a gentle mother. The next time we met, she was pummelling a heavy punching bag in the Spartans Boxing Club's Joo Chiat outlet, her latest championship belt prominently displayed at the gym's entrance. The 34-year-old barely broke a sweat, while just a short distance away, a group of young boys were wheezing heavily through their training. "I'm addicted to pain," she said with a laugh. As a woman competing professionally in the male-dominated sport of boxing, Ms Efasha described herself as a "chameleon". "I have many different versions of (myself). One is a rough girl in gym clothes and then suddenly, I become a mum, very caring. And then when (my husband and I) go out for a date, I have my makeup on and wear sexy clothes," she said. "I enjoy being able to morph from one thing to another." Her ease with flitting between this multitude of identities made it a no-brainer when it came to choosing her boxing name: "The Face". This, she said, is how she wants to represent Singaporean women in the sport – as complex, multifaceted individuals both inside and outside of the ring. Ms Efasha, better known as "Fash" among her family and friends, in 2016 became the first Singaporean woman to win an international boxing gold medal. At the time of writing, she was ranked the world's 15th best boxer in the super flyweight division, referring to fighters weighing about 52kg – and she's not stopping there. After a decade of being a boxing coach at Spartans, she recently stepped down to focus on a heavy training season ahead. Last week, she flew to Bangkok, Thailand for her first eight-round match against a Thai fighter. The stakes were high – winning would have potentially gotten her in the ring against a globally top-ranked fighter for a world title fight this August in the United States. Her ramped-up training clearly paid off. In Bangkok, "The Face" delivered a knockout blow by the first round, clinching her a decisive victory. However, the organisers of the world title fight decided to pick another candidate who qualified before her to compete in the US instead. "I'm not losing hope. I always believe in timing and I'm used to rejection," Ms Efasha said about the lost opportunity. Immediately after the announcement, she was already weighing her options for a shot at a regional belt instead, such as a World Boxing Council Asia title. "This is part and parcel of a boxer's life," she added. THE EARLY KICK-OFF IN KARATE From a young age, Ms Efasha knew she had an affinity with sports. Her parents and four siblings – two older, two younger – loved to keep themselves active and their enthusiasm spread to her as well. "Every Sunday, it was a tradition for my family to wake up in the morning and go to the park," she recalled while sitting cross-legged in the Spartans boxing ring, wearing neon pink shoes, face touched with a light layer of makeup, and hair tied into a loose braid. "We would ride bikes, play badminton, roller blade, jog, run, sprint – and then we'd have breakfast together." This eventually led her to join karate as a co-curricular activity in primary school, quickly working her way up to a black belt. At the age of 12, she represented Singapore internationally as the youngest member of the national karate team. She enjoyed the discipline of karate and doing a variety of stretches and splits. She also liked how putting on the karate uniform made her feel like "a ninja in a PlayStation game", she joked. Later on in her teenage years, she picked up muay thai and jiu jitsu while playing football on the side, until a foot sprain sustained in the latter sport grounded her from kicking for a while. "I thought to myself, 'How can I still keep myself active?'" At a coach's suggestion, she took part in a boxing match. During the match, then-president of the Singapore Boxing Federation Syed Kadir praised her performance and suggested that she pursue the sport seriously. At the time, Ms Efasha was 20 years old and working as a preschool teacher. Juggling a full-time job with a training regimen was tough, but she made it work. "I started my work day at 7am and would end maybe at 4pm, depending on the shift. If I ended my work late at 7pm instead, I would go to the last (gym) class. And then I would get home at around 11pm." Ms Efasha also joined the national women's boxing team, training and competing with it for five years. However, this period was made even tougher by challenges outside of the ring. Back then, her ex-boyfriend disapproved of her boxing because the sport required her to spend a lot of time in the company of other men at the gym. He thought of it as "un-Muslim" behaviour and wanted her to be more "ladylike". She started trying to think of ways to pursue boxing behind his back. "Sometimes, when I competed, I'd end up with a black eye. And then when he noticed it, I'd say, 'Oh, my baby brother accidentally hit me'." However, hiding such a big part of her life from her significant other took a big toll. She picked up smoking to alleviate the stress and missed training sessions to spend time with him. Eventually, she could not stop it from affecting her performance in the ring, causing her to lose more fights. "I couldn't live that life anymore," she said. "A few weeks before (we were to get engaged), I ghosted him and never appeared." She paused and chuckled. "I was a runaway fiancee." Ms Efasha moved out of her parents' home at age 25 just so she could be closer to her boxing gym Spartans. So close that she moved into the gym and began sleeping under its staircase. "When I coached there, Spartans became my home," she said. "There was a microwave and oven where I could cook my food. There was a storeroom to put my things. There was air conditioning, a water heater – pretty much everything (I needed)." Even then, she was gearing up to do what it took to reach her goals, even if it required her to make compromises and put herself in uncomfortable situations. WAGING ANOTHER WAR WITHIN Yet another challenge was brewing that she couldn't fight with boxing gloves. Growing up, she had always struggled with how her body looked. At 58kg, she constantly compared herself to her younger sister, who was slimmer and was more than 10kg lighter than her. "The moment you train (as a fighter), your body just changes," she said. "I wanted to be slim and look nice in a dress – but I just looked different." She kept thinking of herself as overweight, overlooking the fact that her athleticism was behind her muscular legs and bigger shoulders. She started taking slimming pills and restricting her diet, sometimes skipping meals altogether, even though it caused her to develop bad gastric problems. She also struggled to accept her brown skin in her adolescence, because she felt that boys her age preferred girls with fair skin. It was only recently that she has become more comfortable in her own skin. For this, she gives a lot of credit to her husband Russell Harrison. As the chief executive officer of Spartans gym, Mr Harrison's staunch support often eases her self-doubt, especially at times when she feels that she is not performing well enough. He has also helped her deal with her issues outside of the ring. She recalls one occasion in particular where she put on a dress and asked him if she looked fat. He responded with incredulity at the thought. "You're an athlete," he said, and asked her to imagine how other girls would feel if even she, fit as she was, thought of herself in this way. 'He told me that if I wanted to become a role model to other girls, then I should feel comfortable and (positive about myself) as well – not just because I want to inspire others, but because I sincerely believe that,' she said. At that moment, she resolved to stop thinking about herself through a lens of negativity or insecurity. She hasn't taken slimming pills or restricted her eating in years. She has even stopped covering herself up when she goes out in the sun "to make sure that I don't get tanned". "I also have a huge gap in between my front teeth, but (my husband) told me, 'No, you don't need to wear a liner, because your gap is very unique'." EYES ON THE PRIZE Ms Efasha's goal is to become the "undisputed world champion" by winning all five championship belts in the super flyweight category. She wants to achieve this before retiring by the age of 40 to focus on spending more time with her daughter. However, it's a tough road to climb to the top for anyone, let alone a new mother with limited funds. "People say boxing is a lonely sport, but it takes a village to bring a boxer up to a certain level," Ms Efasha said. And that village isn't cheap. By her estimate, it costs about S$20,000 to fund a "fight camp", a period of intensive training she has to undergo before every major competition. Right now, she is in the midst of finding more sponsors. Despite the struggles, she is grateful for the support around her. "I have great coaches and a great community here at Spartans. The members support me. They even (chip in for) my flight tickets." A typical day for Ms Efasha starts between 5.30am and 6.30am, attending to her daughter Zahra when she wakes. She then heads off for her first boxing session of the day before returning home to spend time with Zahra, teaching her phonics and going with her to the nearby playground. After taking her daughter back home, she then departs for a second round of training. On top of her twice-daily boxing sessions, she also squeezes in time for running and strength training about two to three times a week. It is a demanding schedule for any athlete, made even more taxing with Ms Efasha's baby girl waking up intermittently through the night, meaning that she barely gets enough rest on a daily basis. ATHLETE, MOTHER AND ENTREPRENEUR In 2022, Ms Efasha launched her own business BXHR. Pronounced "box-her", the brand designs and sells colourful boxing gloves for women. She came up with this idea while coaching. During those years, she found that female students often struggled to find suitable boxing gloves, because they were typically made for men and were thus too big. "If you wear the wrong-sized gloves, you can get injured. I want to educate women to wear the right gloves so that they feel comfortable training," she said. The gloves are now only sold in Singapore, but she intends to eventually expand her customer base to Australia, the United Kingdom and the United States. Chasing both professional and personal dreams, Ms Efasha often feels guilty for different reasons – not being able to give her full attention to her child, for instance, or not spending more time on caring for herself. Nevertheless, she hopes that the many hats she is wearing right now will show her daughter in future that it is worth working hard for what she believes in. The love she had for little Zahra was undeniable as she chattered away cheerfully to the baby and helped her waddle unsteadily about the playground. "At the end of the road, I want my baby to see that her mum is a badass," she said, beaming. I wondered what retirement might look like for "The Face", especially as many professional athletes struggle with building an identity for themselves outside of the sport. But given her chameleon-like nature, perhaps it was unsurprising that she already has a plethora of ideas for her future. "If I weren't a boxer, I would be involved in anything creative. So when I'm done with boxing, I want to get into theatre or learn a musical instrument," she said. She fondly recalled performing for school events such as Teacher's Day, and studying fine arts as a subject during her O-Levels. "As a kid, my sister and I would always memorise the choreography from the children's TV show Hi-5. Even now, I still want to be part of Hi-5! Though it does not exist anymore," she added with a good-natured laugh. Ms Efasha also wants to buy a house by the beach in Australia, so that she can enjoy summer holidays there with her husband and daughter. She is confident that even after taking off her boxing gloves for good, she will never stop finding ways to be active, out of the spotlight and out of the ring.
CNA
2 days ago
- CNA
World Aquatics Championships: Conditions in 5km race much better compared to Jul 16's 10km starts
Open water swimmers say conditions during the Jul 18 morning 5km race were much better than Jul 16's hotter 10km afternoon starts at Sentosa in the World Aquatics Championships. The event two days ago saw one in six failing to finish. Those who competed in both say temperatures were cooler and waters were calmer. Singapore's 17-year-old Kate Ona finished as the fastest Southeast Asian in the women's event. Nikhil Khattar with more.
