To empower others, through the medium of movement, nutrition and restoration guide lines.
01/10/2025
Today’s deep burn inspired by
For time:
21-18-15-12-9-6-3-6-9-12-15-18-21
Concept 2 Bike Cals
Concept 2 Row Cals
Concept 2 Ski Cals
Top tips :
👉🏻Attack every interval with purpose
👉🏻Don’t wait till the last few rounds to try “catch up”
👉🏻Keep average splits relatively the same through our entire workout
👉🏻Get a GREAT playlist in the background on
👉🏻and as per usual, FULLSEND
🚣
👕 + 🩳
👟
📍
📸
24/08/2025
“The brain says GO, but the body says NO!”⠀
Was good to roll the dice yesterday with the lads and see how things end up Singapore edition.
Till the next edition ova n out!
👕
28/06/2025
…the secret was in the VERY TIGHT 🩳, lol
Tks to for the opportunity to go head 2 head with the legend that is last evening in a 60s MAX effort reverse lunge test. Let’s just say…my legs are still burning 🔥
All the very best with today and to all the other athletes racing today!
“It’s now your time to shine!”
✨
20/06/2025
📅 Date: Sunday, 6th July
⏰ Time: Meet at 6:45 AM
📍 Meeting Point: Kranji MRT Station
🏁 Route: From Kranji MRT to Tanjong Beach Club (Approx. 27km)
🏃♀️ Pace: 5:30–6:30 min/km (steady, sustainable endurance pace)
🎯 Objective
To challenge both mind and body—this is a chance for runners to:
• Explore physical and mental boundaries
• Transverse through familiar terrain with a new mindset
• Discover personal strength through Singapore’s “homeland” route
🛤 Route Details
• We’ll be running along the Green Corridor, a scenic and uninterrupted stretch ideal for long-distance running.
• There will be several entry points along the route where runners can join mid-way if 27km isn’t suitable for their current fitness level.
Entry Points (Suggested Join-Ins):
• Bukit Timah (Approx. 10km in)
• Buona Vista / Holland (Approx. 18km in)
• Alexandra / Queenstown (Approx. 22km in)
🧃 Support Tips
• all runners will be provided sachets of .plus performance electrolytes
• Light snacks or gels for energy
• Sunscreen & cap for sun protection
• Easy cash or card for emergency hydration stops (7-Eleven, petrol stations)
🚨 Safety & Considerations
• Buddy system: pair up for pacing and accountability
• Let the group know if you plan to join in mid-way (we can estimate your join-in time)
• If you plan to exit early, do so near MRTs or accessible roads
• Respect trail etiquette and maintain awareness of other trail users
This is not just a run. It’s a self-test, a journey, and a celebration of what our bodies can do.
If you’re ready to push your limits, lace up and show up.
Whether it’s 5km, 10km, or the full 27km—this is your run.
DM for SIGNUP LINK 🔗
running
plus
🏃♂️ 🏃♂️ 🏃♂️
04/06/2025
It’s GLOBAL RUNNING DAY!
“Keep on running!”
running
📍 Singapore
📸
31/05/2025
🚣 🚣🚣⠀
⠀
Catch:⠀
The catch is the beginning of the stroke, where the rower is coiled forward on the sliding seat, with knees bent and arms outstretched. This is where the rower loads up potential energy, similar to a coiled spring. ⠀
⠀
Drive:⠀
The drive is the power phase of the stroke, where the rower uses their legs, body, and arms to pull the handle back. This phase is often divided into two sub-phases: the initial push from the legs and the subsequent body and arm pull. ⠀
⠀
Finish:⠀
The finish marks the end of the pull, where the rower completes the stroke by pulling the handle to the lower part of the ribs while still leaning back slightly. ⠀
⠀
Recovery:⠀
The recovery phase involves returning the body to the initial position in preparation for the next stroke. This is a crucial phase for maintaining rhythm, efficiency, and sustainability of effort.
📸
📍
08/05/2025
🏊♀️ + 🚲 + 🏃♂️ ⠀
⠀
Quick wrap up of the and a big shout out to the G.O.A.T.S .mom and for absolutely sending it and giving me a 10min lead to eventually bring home the W for the team! ⠀
⠀
“Onwards and Upwards!”
28/04/2025
capturing the
“beauty and the beast”
2 pics after 5k, 2 pics after 10k…can you guess which are which???
kit is the s**z
👟 4 da win
01/09/2024
What a day to remember ‼️
Big shout out to all who supported us along the build up to the (Expo edition) race and massive appreciation to those that were there on race day to show ❤️, support and for sacrificing a vocal cord or 2.
🫅
👨🏻🤝👨🏼
🏋🏻♀️
🩹
🦶
sg 🍱
🩳
(That obligatory post race post analysis to follow)
27/06/2024
dREAm !
Excited for the next 36months and beyond,
Thankful that our EP/DP renewal was a success and that we get to call home for at the minimum another 3 years.
Let the dREAm continue…
16/06/2024
“ALL WE HAVE IS NOW”
This was a stark reminder that really ,
All we have is NOW,
Cherish the present moment, for it’s the only time that’s truly ours.
To all those father’s out there, may the day be filled with only the best memories!
HFD2024
📍 .sg
06/05/2024
“ this is SPARTA!”
- King Leonidas
iberson
📍