Indoor (Air-Con) Coaching Session (Fee)

Title: Haze Proof Indoor Workshop: Breathing, Brisk Walking and Arm Swing (Air-Con dance studio)

Date: 14 November 2026
Registration: 12.30 p.m.
Start time: 1 p.m.
End time: 4 p.m.
Venue: Air-con dance studio near to Bugis MRT (Exact address will be shared with confirmed participants)
Fee: $60 per person for 3 hours
Limits: Minimum 10 participants / Maximum 18 participants

DESCRIPTION:
The haze may put our monthly hike on hold, but that's no reason to stop moving. Instead of heading outdoors, let's train indoors in a comfortable air-conditioned studio and learn simple, practical techniques you can use at home every day - no equipment or hiking gear needed.

This is a small group, hands-on coaching session (max 18 people) so you get proper guidance and personal attention.

WHAT YOU WILL LEARN
1. Diaphragmatic (Belly) Breathing
Learn to breathe deeply and calmly using the diaphragm. We'll practise two popular techniques:
- Box breathing - a steady, even rhythm to settle the mind and body
- 4-7-8 breathing - a slow relaxing pattern often used to unwind and prepare for sleep

2. Deep Breathing Brisk Walking
This is your coach's own innovation: combining deep breathing with brisk walking, developed, coached and practised for the past 8 years. Learn injury-free, energy-efficient brisk walking techniques paired with deep breathing to build the stamina to brisk walk 30 km to 50 km in a single day. You'll learn the posture to engage your core and breathing pattern step by step, so every step takes less effort and goes further.

3. Arm Swing Exercise (Ping Shuai Gong)
Ping Shuai Gong is a simple, low impact arm swing exercise that can be done anywhere, indoors, in a small space. Master Li Feng-Shan actively introduced it during the SAR outbreak in Taiwan to help calm panic and strengthen community health. There are many positive testimonies shared by practitioners online. With the haze possibly lasting for several weeks, it is an ideal routine to keep active at home. We'll break down the technique so you can do it correctly and confidently.

WHY JOIN
- Stay active while the air quality is poor
- Learn exercises you can practise at home to strengthen your immune system
- Suitable for beginners, young and old, all fitness levels
- Meet fellow members from our hiking community

WHAT TO BRING / WEAR
- Comfortable, loose-fitting activewear
- Sports shoes or socks (follow the studio's footwear rules)
- Water bottle and a small towel

FEE AND REGISTRATION
- $60 per person. Payment details will be provided upon RSVP.
- Your spot is confirmed only after payment is received.
- Minimum 10 participants required for the class to go ahead. Maximum 18.

REFUND POLICY
- If we do not reach the minimum 10 participants, the class will be cancelled and you will receive a FULL REFUND.
- No refund for no-shows when the class goes ahead. You are welcome to reschedule for the next class if one is available.

HEALTH NOTE
This session is for general wellness and is not medical advice. If you have a heart or lung condition, asthma, high blood pressure, are pregnant, or have any health concern, please check with your doctor before joining. Stop and rest at any time if you feel dizzy or uncomfortable.

Spaces are limited to 18 - RSVP early to secure your spot!