Exercise During Pregnancy

**Endurance walks** are **challenging walks** that require individuals to walk long distances for extended periods of time, pushing through tiredness and discomfort. These walks test both of your physical and mental strength. Our target for the endurance walk is to achieve at least 18km or even more! Join us if you like to take this challenge and if you are training for overseas long distance hike! This week, we will walk along the Eastern Corridor towards East Coast Park Area G. Our target ending point is at **Bayshore MRT station (TE29)**. Estimated Walking distance: **20km to 22km** Expected to end between 12pm to 12:30pm or 1pm **Meeting point: Pasir Ris MRT station (near Mr Bean)** **End Point: Bayshore MRT station (TE29)** **Meeting Time: 8am** We will leave promptly at 8:05am. Same rules do apply. If you are unable to join us, kindly update the rsvp at least a day in advance. Items to bring: Wear comfortable walking shoes and light clothing Raincoat / Umbrella Hat / Cap / Sunblock Water to stay hydrated (at least 1litre) Isotonic drinks Snacks or Comfort Food Power bank (to charge your mobiles) See you soon. Additional notes: 1. We will be walking at a moderate pace. Do join us if you are of good physical condition. 2. Participants can drop out anytime during the walk, but do inform the event host. 3. Advisable to bring some energy food, snacks bar along the way as there will not be any breakfast stop except toilet stop and short break at the Park. _The 'Waitlist' may not go in order as we reserve the right to prioritize the spots for our trip participants training for our upcoming treks. Thank you for your understanding! _ Join us for more adventures at: [https://bit.ly/3Rv6XrT](https://bit.ly/3Rv6XrT) Telegram: [https://t.me/liveopenly](https://t.me/liveopenly) Whatsapp Community [https://bit.ly/AUBroadcast](https://bit.ly/AUBroadcast)

We are playing at Compassvale (Sengkang). Welcome beginners and intermediate to join us. Feel free to pm if you have any enquiries. thanks 😊 Add my xiaohongshu id: 27421369691 我们在Compassvale 玩匹克球。欢迎新手 / 中等水平球友加入我们！如果有什么问题可以私我， 谢谢～ 欢迎加我小红书ID: 27421369691

🔥 Welcome all newbies, beginners, and intermediates! If you want a better body shape, a good sweat, and a solid calorie burn — this session is for you! ⚙️ What to Expect • Professional instructor guidance • Warm-up (5 min) • Main workout (30 min) • Cool-down (10 min) 💪 Why Join • Burn fat and build lean muscle • Improve heart health & endurance • Boost metabolism and energy • Full-body training in under 1 hour • Fun, supportive, and beginner-friendly group environment 🎯 Things to Bring • Yoga mat • Water bottle • Face towel

🥾 Backpack Endurance Hike – Consistency Steps Training!!! Route: Hillview MRT EXIT A ➝ Dairy Farm Nature Park ➝ Bukit Timah Summit ➝ 2-3 Staircase Loops ➝ Beauty World Shopping Centre for lunch. **Date: 24th January 2026 (Sat)** **Meeting Time: 8 am** **Meeting point: Hillview MRT Exit A** **Your Leader in Fitness: Gary** Join us for a practical endurance training session designed to build back strength, overall stamina, and backpack carrying efficiency, perfect for those preparing for long-distance hikes and treks. We will tackle a mix of trail and stair climbs to simulate the kind of effort and strain experienced during multi-day hikes. This session focuses on consistency, not speed, ideal for beginners and experienced hikers alike who want to train smart. 🧳 What to Bring: * Backpack (with at least 5-7kg weight to simulate real conditions) * Minimum 1.5L of water * Light snacks or energy bars * Towel/small cloth * Rain gear or poncho (weather dependent) * Proper hiking shoes * Sunscreen and cap * EZ-Link card / small cash for lunch Note: Train smart. This is not a race. The goal is to develop strength and endurance through consistent effort and mindful pacing. Let’s gear up and get trail-ready! 💪 Bad weather contingency plan: * Waterproof your belongings and bring rain gear (rain cover, jacket, poncho, or umbrella). Please read this #1 - This is a number-controlled event. Please come only if you are on the attending list. #2 - We will move out at 8.05am sharp. We are not able to wait for late comers. #3 - As this is a limited number event, please check your calendar and make sure you can come before you RSVP. Do not change your attendance at the last minute and deny someone else who genuinely wishes to come.

Hello Everyone! Place to Meet: Serangoon MRT (Circle Line) Passenger Service Centre Time: 5pm 1\. Dinner at Serangoon 2\. Walk along Serangoon Central/Upper Serangoon Rd/Yio Chu Kang Rd/Upper Thomson Rd/Sin Ming Ave before ending at Bright Hill MRT The route may be modified during the walk to better suit the group’s pace and fitness levels. The organizers will make adjustments as needed to ensure the walk remains enjoyable and manageable for all participants. Do drop me a message via whatsapp or via meetup if you will be late. You may consider the following: 1\. Comfortable Clothing • Moisture-wicking fabrics: Avoid cotton, as it traps moisture and causes chafing. Instead, choose clothing made from materials like polyester, nylon, or merino wool, which keep you dry. • Comfortable socks: Opt for moisture-wicking socks with cushioning to reduce the risk of blisters. 2\. Proper Footwear • Well-fitting shoes: Ensure your shoes are properly broken in and provide enough support, especially if you're walking long distances. Sturdy hiking or walking shoes with good arch support are ideal. • Blister prevention: Consider blister-resistant socks or pack blister pads to address any discomfort before it becomes a problem. 3\. Hydration • Water bottle: Stay hydrated throughout the walk to maintain energy levels and prevent dehydration. 4\. Snacks • Energy bars or trail mix: Portable, nutrient-packed snacks high in carbohydrates and protein—perfect for refueling during breaks. • Nuts or dried fruit: Easy to carry and great for providing long-lasting energy. 5\. Umbrella • Umbrella: Bring one in case of rain to stay dry and comfortable. 6\. Optional Gear • Tissues or wet wipes: Handy for personal hygiene or cleaning your hands after eating or drinking. 7\. Small Backpack or Waist Pack • Use a small, comfortable bag to carry your essentials. Ensure it fits snugly and doesn’t rub or chafe over time. Disclaimer:
By participating in this walk, you acknowledge and accept that you are responsible for your own physical well-being. Please exercise caution while walking, and listen to your body. If you feel unwell at any point, please inform the organizer and discontinue participation. Walking involves inherent risks, including the potential for personal injury. By joining the walk, you accept these risks and agree that the event organizer(s) are not responsible or liable for any accidents, injuries, or incidents that may occur during or as a result of your participation in the walk.

💥 HIIT Workout — Feel the Burn, Love the Energy! 💪 Ready to push your limits and sweat it out together? Join our HIIT session — high intensity, high energy, and 100% fun! 🔥

Expedition in early April 2026, join us for a guided brisk walk at Bukit Timah Nature Reserve, Singapore’s highest natural point. Whether you’re an experienced hiker, a fitness enthusiast, or simply someone looking for a rewarding outdoor activity, this walk offers the perfect opportunity to reconnect with nature, boost your fitness, and strengthen your body and mind for upcoming challenges. Enjoy scenic trails, gentle climbs, and a supportive group atmosphere that will leave you energized and ready for more. 🥾 Event Details 📍 Location: Bukit Timah Nature Reserve 📅 Date: Sunday, 25 January 2026 ⏰ Meeting Time: 2:45 PM (sharp departure) 🚇 Meeting Point: Beauty World MRT – Passenger Service Counter ⏱️ Walk Duration: 3:00 PM – 5:30 PM 🗺️ Route Overview 🚶 Start: Bukit Timah Nature Park 🚶 Ascend: Bukit Timah Summit – Loop 1 🚶 Continue: Wallace Trail 🚶 Proceed: Dairy Farm Hut 🚶 Return: Bukit Timah Summit – Loop 2 🧍 End: Bukit Timah Nature Park ⚠️ Important Notes / What to Bring ⏰ Arrive on time — departure at 2:45 PM sharp ✅ Comfortable hiking shoes or sports footwear ✅ Adequate water ✅ Prepared for inclines, stairs, and uneven terrain ➕ Optional: Light snacks, sunblock, insect repellent 📝 Disclaimer Participation is voluntary and at your own discretion. Participants are responsible for their personal safety throughout the walk. Please stay alert, follow instructions, and notify the organizer immediately if you feel unwell or need to stop. Hiking and walking involve inherent risks, including slips, falls, and fatigue. The organizer is not liable for any injuries, loss, or incidents occurring during or as a result of participation. ✨ Kickstart your year with an invigorating outdoor hike — build endurance, enjoy nature, and prepare for the Mount Kinabalu adventure! 📝 Reserve your spot now — limited spaces available!

**🌿 *Stress Down, Energy Up Walk + Resistance Band* @ Botanic Gardens 🌿** 📅 Date: Sunday, 25th January '26 ⏰ Time: 8.15am – 12.00pm 📍 Meeting Point: Botanic Gardens Tanglin Gate (near Napier MRT) 🏁 End Point: Sprouts Food Place (lunch together😊) Join us as we head out for another fun and relaxing Sunday hike on the last weekend of January 🥾✨ We will explore the scenic Botanic Garden — a beautiful route surrounded by lush greenery and great company. 😍 ✨ Difficulty: Easy ✨ Distance: \~6km ✨ What to bring: Water🧴, snacks or light bites🍌, comfortable walking shoes👟, hat/cap/sunscreen🧢🕶️, **elastic bands for resistance training** and most important a smile and good vibes😄 Let’s enjoy the morning air, stretch our legs, and have fun together! 💪 Please RSVP if you’re joining so we know to look out for you.

**For ages 12 and above.** 1. **Upper-Body Workout**: Gymnastics rings engage multiple muscle groups, including arms, shoulders, back, chest, and core, providing a comprehensive and effective full-body workout. 2. **EnhanceBody Control and Balance**: Performing exercises on rings improves body control and balance, enhancing proprioception and spatial awareness. 3. **Functional Movement Patterns**: Ring exercises often involve multi-joint movements that replicate functional activities, enhancing real-world physical capabilities. 4. **Motivation, Progression, and Mastery**: Incorporating gymnastics rings introduces excitement and novelty to your routine, fueling motivation. As you learn new movements and advance in ring skills, you experience a rewarding sense of progression, mastery, and growth throughout your fitness journey. ### **Address** 11 Yan Kit Road Level 3 Singapore 088263 ### **Schedule** Sundays 11AM - 12PM ### **Booking Information** * Please contact **98225900** to find out how to book this class. * The instructor will reach out to you once you've booked the class.

📅 Date: 25 January (Sunday) 🕒 Meeting Time: 8:15 AM ⏰ Walk: 8:30 AM – 10:30 AM 📍 Starting Point: TE22 Gardens by the Bay MRT (Passenger Service/Control Station) 🏁 Ending Point: CC3 Esplanade MRT Start your Sunday on a calm and refreshing note with a gentle morning walk from **Gardens by the Bay to the Esplanade**. This easy-paced walk is perfect for anyone who enjoys moving, chatting, and soaking in Singapore’s beautiful city views in the early morning. We’ll stroll together, enjoy the fresh air, and take in the scenery along the way — no rushing, no pressure. Just a pleasant walk to energize your body and clear your mind for the week ahead. 👟 **What to bring:** Water, umbrella/raincoat, and wear comfortable sports attire & shoes. Whether you’re coming for light exercise, fresh air, or good company, you’re most welcome. Let’s walk, chat, and enjoy a peaceful Sunday morning together!🌻 *Disclaimer:* *Your physical well-being is your responsibility. Exercise care while you walk. Please let the organizer(s) know when you feel unwell and need to drop out.* *Walking comes with a risk of personal injury.* *By joining the walk, you accept responsibility for your own safety and join the walk at your own risk. The organizer(s) will not be responsible or held liable for any accidents or injuries during or arising from the event.*

Hey Villagers, let's do some workouts (slopes, steps & stairs) together on the Sunday morning! **Starting Point: Telok Blangah MRT Station, Exit A street level** Start Time: **8am** Ending Point: Harbourfront MRT Station Target to end between 10:30am to 11:am. Estimated elevation gain / distance: let's find out! If you are beginner and training for overseas hiking, please carry a day bag with at least 3 to 5kg. Items to bring: Wear comfortable walking shoes and light clothing Raincoat / Umbrella Hat / Cap / Sunblock Water to stay hydrated Power bank (to charge your phones) Your smiles! Additional notes: 1. We will be walking at a moderate pace. Do join us if you are of good physical condition. 2. Participants can drop out anytime during the walk, but do inform the event host. 3. We will start the walk punctually and will not wait for late comers. Please be considerate to arrive the meeting point by 8am. 4. Advisable to bring some energy food, snacks bar along the way as there will not be any breakfast stop except toilet stop and short break at the Park. *The 'Waitlist' may not go in order as we reserve the right to prioritize the spots for our trip participants training for our upcoming treks. Thank you for your understanding!* Join us for more adventures at: [https://bit.ly/3Rv6XrT](https://bit.ly/3Rv6XrT) Telegram: [https://t.me/liveopenly](https://t.me/liveopenly) Whatsapp Community [https://bit.ly/AUBroadcast](https://bit.ly/AUBroadcast)

**TRAIL RUN GROUP** ***WHO SHOULD ATTEND ?*** This group is a LEISURE run group. So whether you are a beginner or have years of experience, this group will suit you. Please note that if you intend to walk /hike, this group is not for you. However if you can run (70%) & walk (30%) , then you can give this group a try. ***WHAT TO EXPECT ?*** Our pace is leisure. We have participants of different ages, ranging from 25 to 70 years. Each one of us set our own pace; we do NOT pace one another & we do not run as a group. We do have regular member who is tasked to pace the slowest member so that no one get lost. The run usually last about 30 to 45 minutes. We currently have an average of 9 - 12 regular runners. We usually have a short dinner/drink after the run ***DISTANCE COVERED :*** About 5 km ***VENUE:*** We usually run in a nature park or on trails at the Bukit Timah Nature Reserve. ***TIMING:*** We meet every other Sunday ( bi-monthly) & start our runs PUNCTUALLY at 5pm. The run usually ends around 6pm . We have a drink/dinner after the run & disperse at around 7pm. +++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ **\*This Sunday Run , 25th January, 2026, 4:45PM\*** **VENUE:** **One North Park** **DISTANCE:** Around 5 km **START TIME :** Run starts PUNCTUALLY at 5pm Unable to wait for late comers Please try to be at the meet-up point by 445pm. **MEET-UP & START POINT :** ***MacDonald , Tower 1 , The Metropolis (Buona Vista MRT_ EXIT D)*** **DINNER/DRINK:** MacDonald

**Get Ready for the Mountains (Moderate hike)** Before you confirm your spot, please note: * **Pace:** We will maintain a **moderate, consistent pace**. If you are new to this type of intensity or have not trained recently, this session may not be suitable for you. * **Experience Level:** This route and pace may **not be suitable for beginners** or those unfamiliar with the BTH terrain and demands. Come prepared to sustain effort. For all adventure seekers training for your next trek, or simply be always ready for one! Join me and our trip participants for a training hike: Meet/End: Bukit Timah Nature Reserve (Main entrance, big rock) Distance: \~7km Duration: \~ 1.5 to 2.5hours **NOTE:** * bring water bottle and top up with sufficient water * Waterproof your items and be rain-equipped (rain cover, rain jacket, poncho, umbrella, etc.) * Hiking poles (optional) *In case of Cat 1 (bad weather); any change of plans will be announced on the morning of hike* The 'Waitlist' may not go in order as we reserve the right to prioritize the spots for our trip participants who are training for our upcoming treks. Thank you for your understanding! ### Important Liability Notice By joining this training, you acknowledge that you are participating voluntarily and understand the physical risks inherent in this activity. **AU** is not responsible for any injuries, accidents, or health complications that may occur during the training. Please ensure you are medically fit and adequately prepared for the demands of the session. **If you are prepared for a challenging, rewarding effort, we look forward to seeing you.** Join us on social media to keep updated with our latest adventures!
[https://bit.ly/m/Adventures-Unlimited](https://bit.ly/m/Adventures-Unlimited)

Come learn what Mom League is all about. Pregnant or recently postpartum mom/parents and kiddos welcome. We will discuss the offerings of the Mom League newborn series.

We'll hike about 2.5 miles on the Scioto Audobon Trail and can extend the distance as the group prefers. Will ask one of the faster regulars to take the front (about 16 minute miles) and I’ll bring up the rear at about 19 minute miles. No one left behind. Those who wish can join for lunch at Nocterra after the hike. Note: There is a $5 gift card on the Nocterra site if you provide your email and birthdate.

**Caller: Dan Kappus** **Band: Trillium** **Big Scioty Contra Dance** **temporarily returning to our long ago location for Jan-March - First Congregational Church, 444 E. Broad St., Columbus 43215** WHAT IS CONTRA DANCING? Picture the Grand Ball scenes like you’ve seen in period films such as “Pride and Prejudice”, where the dancers are lined up in long lines, across from each other. That’s English Country Dancing, the predecessor of contra dancing. Now, add moves like “swing your partner” and “do-si-do,” like you’ve seen in square dancing. Set it to fabulous, high energy, live music with fiddles, guitars, percussion and more, alá “Riverdance.” Finally, set the whole scene down in the middle of Woodstock, with a hip, groovy atmosphere, a bit of tie-dye, and hints of counter-culture attitude. THAT’s Contra Dancing! Wear cool and comfortable clothes (you will get warm) and clean shoes that won't mark up our nice wood floor. Be sure to come for the beginner's lesson from 7:30 - 8:00, followed by dancing 8:00 - 10:30. All dances are taught; we will help you learn! Beginners always welcome, no need to bring a partner. Cost is $10.00 adults, $5.00 ages 12-26. Under 12 free. Free parking in church lot. For more information contact me or check out our website: [www.bigscioty.com](http://www.bigscioty.com/) Please bring your own refillable water bottle. Snacks to share are always welcome!

Hike approx 4.0 miles at approx. 18 minute mile pace. Meet in front of the Nature Center.

# **Band: The Pegheads; Caller: Liz Burkhart** Beginner lesson at 1:30, regular dancing begins at 2:00 pm NOTE THAT WE ARE TEMPORARILY DANCING IN THE AFTERNOON INSTEAD OF EVENING. Dance with us in the afternoon then you can still go out in the evening! **Sponsor: All Soles Contra and Square Dancing, First Unitarian Universalist Church, 93 W. Weisheimer Rd., Columbus OH 43214** WHAT IS CONTRA DANCING? Picture the Grand Ball scenes like you’ve seen in period films such as “Pride and Prejudice”, where the dancers are lined up in long lines, across from each other. That’s English Country Dancing, the predecessor of contra dancing. Now, add moves like “swing your partner” and “do-si-do,” like you’ve seen in square dancing. Set it to fabulous, high energy, live music with fiddles, guitars, percussion and more, alá “Riverdance.” Finally, set the whole scene down in the middle of Woodstock, with a hip, groovy atmosphere, a bit of tie-dye, and hints of counter-culture attitude. THAT’s Contra Dancing! Wear cool and comfortable clothes (you will get warm) and clean shoes that won't mark up our nice wood floor. Be sure to come for the beginner's lesson from 1:30 - 2:00, followed by dancing 2:00 - 430. All dances are taught; we will help you learn! Beginners always welcome, no need to bring a partner. Cost is $10.00 adults, $5.00 ages 12-26. Under 12 free. Free parking in church lot. Please bring your own refillable water bottle.