SCDF 995 V6 Issue5_09

ISSN NO: 0129-2098 • VOLUME 6 • ISSUE 5 (FEBRUARY 2014)
SPORTS
EDITION:
IRON MAN
Lim Han Chee

EDITOR’S NOTE
CONTENTS
EDITOR’S NOTE
08-11 He Joined as 140 Kg, SCDF Divided Him by 2
12 1st Medalist at 27th SEA Games
13 Tennis with Dr Ng Yih Yng
14-15 Never Underestimate a Woman
04-05
RUNNING WITH
COMMISSIONER
ERIC YAP
12
1ST MEDALLIST
AT 27TH SEA GAMES
18-19 Gentle Giant
FEATURE STORY
20-25 Undercover Obese Recruit
26-28 Crossfit
29 Exercises for Upper Body and Biceps
30-31 Golf with COL Anwar Abdullah
32-33 Golf with SWO Mohd Zainuddin Bin Ahlip
34-35 Grace, I Love You Volley Much
Credits and Contributors
Editorial Advisors
LTC A. Razak Raheem
LTC Leslie Williams
The journey of putting together our inaugural Sports
Edition for Rescue 995 has been pleasantly exciting. The
editorial team was given privilege to interview some of our best
sportsmen from the Force. Together with our National Service
Men (Full-Time) Nikki and Samuel, we have collated a set of
inspiring stories and pictures for your reading pleasure.
LTC Lim Han Chee spent close to one and a half years
to prepare and train for his IRONMAN marathon while CPT
Kannan remains fit and agile in the hope that he will always be
able to catch up with the energy of his son. Apart from stories
by our SCDF Regulars, this issue also features the inspiring
weight-loss journey of our recruits from Delta Company,
National Service Training Institute (NSTI). These recruits enrol
with obese BMI and through the training and support given
by NSTI and their peers, they blossom into healthier and fitter
young men.
Well, the year has just begun. Have you made your
resolutions for a healthier and fitter lifestyle
Rescue 995 is published by the Singapore Civil Defence Force
(SCDF). All parts of this publication may not be reproduced
without the written consent of the publisher. Printed for the SCDF
by Chung Printing Pte Ltd. While every effort is made to ensure
that the information in this newsletter is accurate and up-to-date,
the editorial committee is not responsible for errors made as a
result of the information received. Opinions expressed are that
of the writers, and do not represent the views and opinions of
the publishers.
Editor
Ms Michelle Lim
Photographers
LCP Samuel Chow
CPL Nickie Beondi
Multimedia Team and Divisional Staffs
Michelle Lim
Editor
Senior Staff Officer (Publications)
Public Affairs Department
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“To me, running is a Personal Challenge.”
When did you start running and how did
you fall in love with this sport
Since my secondary school days, I have always
enjoyed running as a sport.
In particular, I enjoy distance running.
Personally, distance running does not only
help me keep fit but think and plan more
effectively.
Even after a long day at work, every run
leaves me feeling charged and refreshed. The
distance provides me space and inspiration.
The adrenaline allows for clarity in mind and
energy! That works perfectly for me, I must
say.
How often do you run now and is there
a minimal distance that you challenge
yourself to complete weekly
I try to run at least 20km weekly. I would
do it either once a week or have it split into
different sessions. It really depends on my
schedule.
What are some of the challenges that you
have faced that may have impeded your
love for running and how did you overcome
them
To me, running is a personal challenge. Only
the runner himself can improve his own
stamina, running posture and strength. More
often than not, it is also mind over matter.
You have to constantly keep up your pace and
speed to run either longer, faster or both.
That said, the best part about running is that
you can do it alone or with a group of other
runners anytime of the day.
For these reasons, I can’t recall any other
challenges that came between me and my love
for this sport.
What is your rationale for and motivation
behind running with our trainees
Fitness is essential in our profession and if this
can be imbued early in one’s career, it would
be a step in the right direction. Keeping up
with the pace of trainees is not easy and that’s
training for me too.
Every run is an opportunity for me to be part
of their training experience with the force. It
allows me to better connect with our trainees
and future commanders. More importantly, it
is an activity that helps us to keep our spirits
high especially with the adrenaline that comes
after each run.
Share with us 3 important
attributes that this sport has inculcated in
you.
Discipline, strength and simplicity.
It is always easier to find a reason not to run.
For me, discipline is of utmost importance.
Physical fatigue can be overcome by the mind.
Every run is a move towards making you both
physically and mentally stronger.
Running is one of the simplest sport with
immense benefits as all one needs is a decent
pair of running shoes. This notion of being
unsophisticated yet effective resonates well
with me.
Any word of advice for new runners
It is a Stress-Buster. Great choice, there!
RUNNING
WITH
COMMISSIONER
ERIC YAP
Michelle Lim
Senior Staff Officer (Publications)
Public Affairs Department
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SN
Snooker or Pool
SSG Kelvin Chang Teck Hing
Hazmat Specialist
Tampines Fire Station
KER
Snooker, of course. The table is much bigger and that allows me the
opportunity to explore different ways of becoming a better player
and some of the strategies to winning a game.
What are some of the competitions that you have participated
in
I acquired most of my competition experience as result of my
service with SCDF. I have been participating in the Home Team
Non-Husra Pool and Snooker Competitions since 2005 and the
Singapore National Championship since 2009.
I get to meet a variety of players with different playing styles and
techniques and this definitely helps in allowing us to forge exchanges
among ourselves. Not only are we able to share our common interest
in this sport, it also keeps me interested and challenged.
In terms of performance, I would say I have been doing reasonably
well. In my eight years of participation in the inter-unit pool
competitions, I have been awarded Champion five times.
Do you have your own favourite cues and accessories
My 2X Rhino Decal Pool Cues are my personal favourite followed
by my Riley Snooker Cue that is extendable for longer shots.
Apart from these two personal favourites, I am also a collector of
unique accessories like snooker balls, gloves and chalk holders.
How do you choose the right cues
Before buying your cues, make sure you test them. Roll the cues
on a flat surface to determine its straightness. The weight of each
cue should be balanced out with the strokes or the physique of the
player. The cues need not necessarily be expensive or branded. A
simple set of cues can help you play the sport better as long as they
are compatible to your style of playing and physique. What matters
most is still your ability to control your cue and strokes.
If you are an amateur player, be sure to shop with an experienced
player. Sometimes, their intuition to helping you chose the right
cues would take you a long way!
How do you prepare yourself before a competition
When playing pool or snooker, it is important to be able to see and
focus well especially when the game requires you to aim and stay
focused for a long time.
Generally, I make it a point to consume foods with beta-carotene
as they are beneficial for my eyesight. I eat a moderate amount of
carrots every week.
I would also hydrate myself during and after each competition.
Water provides oxygen to the brain and in turn, helps me think
better.
How has this sport helped you in your job as an Emergency
Responder
I would recommend a beginner to practice at least 3 times a week.
Friendly matches are helpful too as it forces you to improve on your
accuracy. On your own free time, you can watch videos of world
players at competitions and study their moves.
How has this sport help me in being a SCDF Rescuer
This sport is mentally demanding. It requires me to focus and think
for a long period of time. These skills are equally important for a
fireman. We have to ensure that we are always tip-top mentally
in order to be able to make sound decisions during and after an
operation.
It is very easy to give up mentally and once that decision is made,
everything else can be jeopardized. It has definitely inculcated in me
the habit of staying determined even in times of chaos.

“My friends
called “When me I Bear was fat, my friends called me
because Bear because of my of my weight.”
weight.”
- Teo Jie Hao
- Teo Jie Hao
Obesity — often said to be a product of our sedentary lifestyle
and fast foods — has been a concern for over a century.
Jie Hao, the only massively obese man in his class, struggled
mightily to control his weight even as a kid. Worrying about his
health and image, he endured humiliation from his peers who
delighted in his corpulent figure. Known as “Bear” to his peers,
his past attempts at weight loss programs were to no avail. Up
until his enlistment date, his dietary report card remains a
disappointment.
Jie Hao shared that he has always enjoyed home-cooked food
and atypical dinner for him consists a big bowl of rice with gravy,
oil and carbohydrates.
A sinful supper that followed after was also a must due to his love
for food. Jie Hao shared that he cannot remember a time when
he was of acceptable weight.
National Service (NS)
Jie Hao started serving his NS with SCDF in September
2012, weighing 140kgs at the height of 1.85m. He attempted
some workouts to better prepare himself but witnessed little
transformation. The three digits on the weighing scale was evidence
he had a long way to go before coming close to warding off obesity.
Enlistment
Jie Hao reported to the National Service Training Institute
(NSTI) on the first day of his enlistment. Before this, he heard
stories of how former and oversized recruits were tasked to
undergo series of workouts that he may not be used to.
He looked around and realised that, the other new recruits in his
platoon are oversized like him. Despite the fear of having to be
physically active, he also felt a sense of assurance as he knew he
was not the only oddball.
Weightloss Journey
As a new recruit, Jie Hao underwent a physical training and
dietary program prescribed by NSIT to recruits who are obese.
It is designed specially to help obese intakes increase their
cardiovascular strength and overall fitness with the objective to
help them break free from the chains of obesity.
He joined as 140kg
SCDF Divided it by 2
Teo Jie Hao
Department: NSF at MHA Joint Operations
Department (Homefront Crisis Coordination Center)
would not be his order if given a choice. He would prefer a
packet of Chinese fried noodles drizzled in curry laced with
coconut milk and topped with a few slices of luncheon meat and
chicken wings. As he munched on the bread, the smell of his
preferred breakfast lingered in his head.
Jie Hao will never forget his first experience working out as a
recruit. The session left him tired, breathless and unmotivated
and if he could, he would squirrel out of this system. Despite the
initial scepticism, Jie Hao decided to only embrace this challenge
with a good attitude. He figured that was the only ammunition
he had for himself to conquer the physical load in him. He
was sick and tired already for having to lug it around not just
physically, but emotionally and mentally.
A Change after 20 years
Stepping out from his sedentary comfort zone that he thrived
in for almost 20 years was definitely a feat. It was not only
physically and mentally torturing but because this journey began
too quickly, he knew little to expect.
Fortunately, the journey was only going to be one that is
rewarding and life-changing. Jie Hao had no idea what was
installed for him 6 months down the road.
During his recruit time, Jie Hao was partnered with Jovian as
buddies. As a good friend and confidante, Jovian advised him
the importance of losing weight to stay healthy and the possible
plans that he should follow. The first step to success is essentially
a change in his mindset.
His Physical Training Instructor also shared with him some
fundamentals to weight loss such as the need to run at least 30
minutes every session in order for the fat burning process to kick
start.
In less than 2 months, Jie Hao evolved from a bear to a swift
jaguar zipping the running routes. It was not at all easy to lug
his large body out to complete his own mandated regime. He
persevered on nonetheless.
On days when this daily challenge of his becomes more of a feat,
Jovian joined him in achieving this to-do.
To the corpulent Jie Hao then, his meals were cut back
dramatically on gravy, fats and oils. Together with the rest of the
recruits, he was only allowed to eat routinely at specific timings
to help him conquer unnecessary hunger pangs. It was certainly
revolutionary to him.
On his first morning at NSTI, Jie Hao was not at all delighted
with the breakfast served. Bread with a cup of warm beverage
Within 6 months, Jie Hao lost a startling 60kgs. No doubt, he is
now an inspiration to many including his batch mates. In fact,
some of friends could not even recognise him!
Jie Hao continues to upkeep his healthy lifestyle to inspire the
people around him.

1 ST MEDALLIST
AT 27 TH SEA GAMES
TENNIS
SSG Farhan Aman
Section Commander
Changi Fire Station
Basics for Newbies
We were introduced the basics of the game. Only six points of
contact with the chinlone is allowed – the top of the toes, inner
and outer sides of the foot, heel and knee. Due to the rules of the
game, it is important for players to be able to feel the contact of
the chinlone on their skin and the ground as directly as possible.
What is special about the game is that it similar to those of a
Myanmese dance and martial art. It requires concentration and
more beautifully, swift and controlled movements accompanied
with traditional music. Indeed, we were amazed by how culturally
distinctive it is.
Share with us why you enjoy playing tennis.
To me, tennis is 80% a mental game. Playing it helps me relax
and also have better focus on my tasks.
What are some of the competitions that you have participated
in
NUS Open, Inter-Hall Games, Inter-Club Games and currently
Home Team Department Games.
Do you have a favourite racquet and accessories
Dr. Ng Yih Yng
Chief Medical Officer
As we were driven through the streets of Naypyidaw, magnificent
shrines that shone in their glory greeted us. The spacious streets
and walkways were filled with commuters dressed in their
traditional clothes playing chinlone fervently.
Chinlone
Chinlone, with almost 1500 years of history is a Myanmese
national game played not just by the royalty but the common
households. Chinlone simply refers to a Cane Ball. As host to
the 27th South East Asian (SEA) Games, Myanmar was allowed
to include indigenous sports on the agenda at the event and
thus, Chinlone. This is also the first time that the local version
of the sport has reached an international arena where players
from the SEA countries came together in the name of sports.
Ye Aung, Secretary General of the Myanmmar Chinlone
Federation shared that the traditional chinlone was included in
the SEA games with the objective of bringing attention to one of
the oldest traditional sports in the world.
Just two weeks before the commencement of the games, my
team and I were encouraged by our coach to also represent
Singapore for Chinlone. We accepted the challenge and picked
up the sport with dexterity.
Taking Flight
The night before our departure for Myanmar, I received countless
texts of encouragements from my family, friends and fire station
Rota colleagues. As the plane took flight, my team and I were
uncertain of our performance. During the competition itself, I
knew not what to expect. I felt jittery just by seeing those playing
chinlone on the streets of Naypyidaw.
During the game, our team somehow became assimilated with
the dance of various moves strung together artistically. The ball
was passed from one player to another. As it is not inherently
competitive such that players from another team are directly
involved in the game, we began to enjoy ourselves thoroughly.
We were reminded the importance of team spirit. Together, we
danced as we moved on every contact of the ball with our feet
and was rewarded the first medal for Singapore in the 27th SEA
Games.
Giving Back
Words cannot describe how amazed and touched I was by the
sight of how chinlone alone has bonded the nation as a whole.
Everywhere my feet took me while in Myanmar, I met both
children and adults playing Chinlone. They were playing by the
roadsides, entrances of shops, back alleys and even at the front of
my hotel. It is their presence and their intrinsic love for the game
that lightened up the spirits on the streets filled with ongoing
constructions.
On my last day at Naypyidaw, my team and I donated shoes
to some people we saw playing Chinlone on the streets. I will
always remember the sparkle in their eyes when receiving the
shoes.
Myanmar, a fascinating country has imprinted in me memories
that I would treasure for life.
I currently own a Dunlop 400 Biomemetic Tour racquet
and a pair of Asic Gel Revolution 5 shoes in bright yellow! It
is important to wear shoes that will provide you with proper
support to help you minimise knee injuries and also prevent you
from slipping when catching a ball.
Sometimes, it may be difficult to judge the direction of a ball
when receiving it. This is prevalent especially when you play
under the sun. As such, I also wear a Bolle Vigilante green tennis
sunglass to help me see the ball better. Not only does it deflect
the flare of the sun rays, it also enhances the colour of the ball
and making it easier to see and strike.
How do we judge if a racquet and accessories are suitable for
a player
The racquet is a very personal choice and there is a wide range of
variety that you can choose from. The prices of racquets are also
very different depending on the brand and marketing.
However, the price of the racquet does not always correlate
with its performance. As tennis is alot on techniques, a player’s
performance is dependent on the stroke styles and foot works
too. I have a very short swing, so using a racket with more power
(which is often cheaper) suits me well.
As for shoes, its important to get a good fit. It should not be too
loose or heavy as it might impede the player from playing well.
Also, it is important to change the shoes regularly or at least,
when the cushioning wears out.
How do you prepare yourself before a game
I will hydrate myself with plenty of water before any game. If I
was going to play a long game under the hot sun, I will also have
some rehydration salts.
Any Tips for Beginners
Get a coach! A coach will teach you the strokes and foot works
that will help you play the basics. With the right techniques, you
will be able to control your ball better. It will also prevent you
from getting unnecessary injuries.
Also, find a group of friends that you can play tennis with
regularly. Practice is important in order for you to master your
techniques. Don’t be afraid to play games and count scores.
The challenge will help you focus and play better and in turn,
bringing out the best player in you.
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“Contact rugby is a sport with mental demands required by a
firefighter on the fire ground. During a game, whenever you hit or
get hit, you have to keep getting up and carrying on. On the fire
ground, no matter how tired you are, you just have to keep going.
If anything, I think being a rescuer has made me a better player. It
has trained me to be calm in tiring and trying circumstances.”
- LTA Tiffany Neo
NEVER
UNDERESTIMATE
A WOMAN
As a female firefighter and Rota Commander at Central Fire
Station, LTA Neo is a woman of strength and agility. Despite
her warm persona and petite frame, she spends the bulk of her
free time doing activities like adventure racing, outdoor rock
climbing and contact rugby.
As a contact rugby enthusiast, LTA Neo has tackled and taken
down other female contact rugby players from all over the
world including the Bali 7s in Indonesia, Darwin Hottest 7s in
Australia and Jonah Jones 7s in Malaysia.
LTA Neo and her love for Shoes
When asked to pick one favourite rugby attire or accessory, LTA
Neo proclaimed her love for shoes and in particular, her Lotto
boots. She prefers her boots with stitched soles as they are longer
lasting and durable under extreme conditions. Depending on the
field that she will be playing on, she is also particular about the
studs beneath the soles as they make a difference. Rounded metal
studs are her preferred choice for a muddy pitch and plastic studs
for hard and dry grounds.
Ain’t No Diet for LTA Neo
Apart from scauting around for food outlets, she also believes in
the notion of eating good and well in order to excel in Contact
Rugby.
She will only exercise more care in her diet before a competition.
Like every other athlete, she will eat to give herself that
competitive edge. She will consume foods with moderate to low
Glycemic Index before each game such as sweet potatoes and
muesli bread over white rice and bread. During the game, she is
also conscious to constantly hydrate herself so as to think, focus
and perform better.
Challenges Don’t Undermine LTA Neo
As a flanker, she does a mixture of endurance runs and sprinting.
She also does exercises to strengthen areas like her chest,
abdominal, glutes, quads, hamstrings and calves. To put it
simply, rugby requires her to be functionally strong both on her
upper and lower body. And the beauty of it is that it gives her not
just a strong physique but strength that benefits her daily life.
To her, contact rugby is an awesome sport as it caters to every
shape and size. It brings people together despite their differences,
to form a team heading towards the accomplishment of a
common victory. Coming back to a game after injury is always
challenging. This is even more true especially when she is highly
prone to given the nature of the sport. Even after a full recovery,
there is always a psychological barrier that she would have to
overcome. Nevertheless, she is always determined to not let
challenges undermine her true capabilities.
In her words - Train harder and come back Stronger.
LTA Tiffany Neo
ROTA Commander
Central Fire Station
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GENTLE
GIANT
CPT Dickson Goh
Rota Commander
Clementi Firestation
Bookworm
Unlike his peers, CPT Dickson Goh was never a sports fanatic
during his younger days. As a boy, he spent the bulk of his time
buried in his books. His only accolade was his report book with
a record of
straight As. A proud bookworm, he was.
Gentle Giant
It was only later did CPT Goh decided to join the school’s rugby
team.
Starting from zero, his journey began on a boat sailing in choppy
seas. Unlike the academic race where he always took lead in, he
found it difficult to put into practice the skills, techniques and
speed that his coaches have taught him. As he witnessed his peers
soaring across the rugby fields weeks after weeks, he was literally
left behind.
For two years, he assumed what seemed typically as the
unimportant role of a rugby team – a bench player. Tired and
discouraged, he was ready to steer his boat back to the shores.
A Comeback
CPT Goh persevered on. He took up additional training sessions
in the hope of becoming a better player one day.
After three long years, his hard work paid off.
His coaches saw tremendous improvements in him and he was
finally given the chance to walk the rugby fields like a true blue
player. In fact, he also emerged as one of the few top players.
He charged like a bull and together with his team, they nailed a
medal that rewrote the history of their rugby timeline altogether.
his freshman year in college. As a junior player, he was constantly
competed against by seniors who were also the top elite players
during his years. Every training session was an opportunity for
him to prove their swiftness, techniques and might. He became
a better player only because it was through brute competition
instead of instruction.
During his first competition overseas, the team was ready to
heighten the level of competitiveness even among themselves.
Everyone was gunning to be the top player and ready to prove
themselves as individuals instead of a team.
Even though CPT Goh was not embracing the culture of his
team, CPT Goh continued playing for the love of the game.
Tough Men Don’t Cry
Fortunately, the Gentle Giant was never belittled by the multiple
setbacks. Never once had he shed a tear because of the frustration
he had to deal with for many years. Instead, he cornered the
icebergs and acquired lessons of life he probably never would
have if not for the experience.
As a Rota Commander, CPT Goh recognises that every
individual is talented in their unique ways and none should be
cancelled out from contributing in any fire and rescue operation.
The talents of one complements the weaknesses of another and
this is what makes a team complete and of course, stronger
than just a lone ranger. In his eyes, there are no bench players.
Everyone is equally intelligent, physically capable and equipped.
While he still enjoys a game of Rugby, CPT Goh has come to the
realisation that perhaps it is not a physical sport for him after all.
Nevertheless, his experiences have definitely helped him score a
Home Run in his perception towards the ideals of life.
A Setback
Despite the comeback, CPT Goh fell into a rut once again during
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“People will forget what you say, people will forget what you did but they will never forget how you you have changed their lives”
- 129th Intake of Delta Company.

FEATURE STORY
Michelle Lim
Senior Staff Officer (Publications)
Public Affairs Department
According to the findings
by Raffles Medical Group,
the problem of obesity is
getting worse in Singapore
and may even overtake
smoking as the major cause
of preventable diseases.
Problem of Obesity
The latest National Health Survey
shows that the obesity rate in
Singapore has increased by at least
40 per cent from 2004 to 2013. Yet
achieving that ideal shape and BMI is
no easy feat especially for many who
have been trapped in that physical
physique for years.
The National Service Training
Institute (NSTI) of SCDF enlists
a group of recruits who are severely
overweight each year. Due to their
BMIs, these recruits fall under the
category of PES BP. Under the
instruction and guidance of NSTI,
they will learn the importance of
staying healthy and ways to cut back
on the pounds while serving National
Service (NS).
Monday Morning Blues
My journey with the recruits from
Delta Company intake #129 began
on 02 December 2013, also their last
week of training. Most if not all have
lost a significant amount of weight
ranging from 10 kgs to 22 kgs in the
span of just 13 weeks!
Known as the 5 BX, the 30 minutes
morning work out regime consists a
5 Basic Exercises’ Morning Routine
5 Basic Exercises’ Afternoon Routine
Falling in for the ritualistic pull up session before lunch
series of 5 Basic Exercises - Jumping Jacks, Push Ups,
Squats, Sit Ups and Burpees.
For a week, the morning routine continued.
Weightloss Journeys
For many, the weight loss journey is a daunting task
because it involves a change of the initial lifestyle that
one is already accustomed with. What makes it more
difficult is that the positive changes can be minimal
and slow to show.
Baring in mind these challenges, NSTI ensures that
the training program includes a strong peer-to-peer
support culture and proper education on health and
nutrition.
In fact, most of the Fitness Instructors were once in the
same shoes as the recruits of PES BP. Like them, they
were obese and unfit. Fortunately, they have witnessed
for themselves a transformation that they never
thought was possible. Today, they have become living
examples to the recruits and most if not all, aspire the
achievement from day one.
Apart from leading the recruits in their regular daily
workouts, they also act as pillars of support. At times
when recruits are ready to throw in the towel, the fitness
instructors would share their experiences to push them
to greater heights.
With this support system, the recruits only grew
physically and mentally stronger week after week.
From a zero fighter, they emerge from the obese cocoon
to become fit individuals capable of a 2.4km run under
10 minutes and for some, a Gold Pass for their IPPT.
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syrup laced beverages. He began to do a breakdown on the number of calories and the exercises required to burn them. I
was very impressed, indeed.
Rugby Heroes
Apart from the regular static exercises and jogs,
NSTI also has both games and aquarobics
integrated into their training program.
Trainees can choose from an array of games
like badminton, sepak takraw, contact rugby
and table tennis to play as one of their physical
fitness exercises. Contrary to what you may
think, these trainees do not drag their feet to
these sessions. In fact, most opted for contact
rugby to have a good sweat out.
The atmosphere was intense with loud cheers of
victories. Every game was a competition. Most
if not all, were engrossed in scoring a point for
their respective teams.
Aquarobics is also another sport that the recruits
look forward to weekly. To cater the training
to recruits who found difficulty in moving,
aquarobics is an alternative weight loss option.
A recruit shared that with his phobia towards
Recruits taking care of each other’s safety during aquarobics
water, he was reluctant to participate during
his initial weeks. It was not until his buddy
reassured him that he will watch out for his
safety and hold his hands to complete the
circuits with him did he garner his courage to
do it.
Goodbyes are Never Easy
Weeks after enlistment, the uniforms
they were first issued with seemed
to have outgrew them. Every week
weighed in gradually and became a
personal motivation for them as they
witnessed how their hard work has
resulted in drastic changes.
As friendships developed, the peerto-peer
support system amongst them
also blossomed. Unlike the regular
youth, a short distance run or route
march can be a mean feat for some of
these recruits. During a 6 km route
march, a recruit shared with me that
he had always been mocked at by his
peers for being fat. Having lost 18kgs
since enlistment, he is thankful to be
given this opportunity to renew his
perspectives toward health, nutrition
and the importance of balance living.
From Fat to Fit - Fitness Instructors for Intake #129
To him, it is also the first time that he
has ever done something meaningful
for himself that is life-changing.
Food, Glorious Food!
Above the regular exercise and
healthy eating regimes, the recruits
also attended theory lessons to better
understand the importance of leading
an active lifestyle. Recruits learn indepth
on the dangers of obesity as
well as the need to eat right. Basic
concepts on the food pyramid and
daily calorie intake are being taught
to educate them positively to change
their food intake habits.
These lessons are crucial, as it teaches
them how to make better choices
even after their recruit phase. NSTI
aims to inspire their trainees not only
during their training phase but if
possible, their lives ahead as well.
One recruit revealed that 14 servings
of rice a day was a staple for him before
enlistment. The icing on the cake was
his countless trips to the refrigerator
stored with unhealthy options like
cheddar cheese and sour cream chips
and fizzy drinks. One day’s intake
for him in the past constitutes to 3.5
days worth of intake consumed by a
healthy individual.
Since enlistment, he is now more
aware of the unhealthy eating habits
he embraced for many years.
Mischievously, I asked if he missed
the taste of cheddar cheese chips and
Recruits enjoying a game of touch rugby
Intake #129 completed their recruit phase on
6 December 2013. On this day, they came
together to put up a performance for the rest
of the companies. Unlike 13 weeks ago, they
are now more confident of their physique
and together, they sang in one voice.
As they threw their berets high up into the
deep blue skies, their eyes widened with
immense joy as beautiful smiles litted on
their chiselled faces.
A recruit from 129th Intake of Delta Company shared from this experience that “People will forget what you say, people
will forget what you did but they will never forget how you have changed their lives”.
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RESCUE 995 • VOLUME 6 • ISSUE 5
23

IRON MAN
LTC Lim Han Chee
Assistant Director
Medical Departmemt (Plans)
The Ironman race is a triathlon that consists of a 3.8 km
swim, a 180 km bike ride and a 42.195 km run, all to
be completed within 17 hours.
I have always wanted to complete an Ironman race. The
only thing that stopped me was my busy schedule that
hindered me from being able to train adequately. The
spark that finally lit the fire came when I chanced upon
a story on Mr Tony Abbott, the current Prime Minister
of Australia who completed his first Ironman race at
the age of 52 in 2010. Mr Abbott’s perseverance and
determination inspired me. I thought to myself if a
political leader could find time to train for the race,
why couldn’t me.
I started my training with an Olympic distance triathlon
and 70.3 km a year later, commonly known as a half
Ironman race. As I witnessed myself improving in my
running, swimming and biking, I gathered enough
courage and signed up for a full Ironman distance race:
Ironman Western Australia.
Sunday, 9 December 2012 was the much-awaited race
day. By 4 am I was at the race site at the renowned
Busselton Jetty. I had my my wetsuit on and eagerly
awaited for the swim to start. After months of training,
I was ready to face my dream.
At 5:45 am, with the announcer ripped his voice off
through the speakers, the race begun!
The sea was calm initially but soon it turned choppy. As
the current was coming from my right, I was compelled
to breathe on my left side while swimming. My body
began to swell as a result and to ease the discomfort, I
resorted to breaststroke instead.
I finished the 3.8 km swim leg in 2 hours. To me, the
most worrying part of the race was over. During the
swim-to-bike transition, I took my time for a change
over to my bike gear. As choppy as the swim course was,
the bike course was no Sunday school picnic either. The
route was scenic and flat but windy along the coastal
stretch. I had to take extra care to minimise all risks of a
bike crash. I was also concerned about the possibility of
a flat tyre even though I have practised enough on
changing the tube.Fortunately, there were no showstoppers.
After seven and a half hours, I successfully
rode the 180 km bike course and transited to the
marathon.
Running is my best event -- my world! I love the
run leg the most because to me, it is “pure”. The
run is all about me the runner and not the wetsuit,
bike or any other high-tech equipment. I did not
have to rely on anything else but myself to pull off
the marathon.
Alas, the 4 lap run course along Geographe Bay was
burning hot (35 °C!) and unfortunately, it affected
my pace. For a while, I felt dizzy and I had to rely
on medicated oil for relief. I also did something
that I had not done during a marathon for a long
while - I walked!
It was the start of evening time when I started my
last lap. As the sun set, I resumed a good pace and
ran as fast as I could. Soon the red carpet finish
chute arrived and I really enjoyed my strong last
burst of effort. Crossing the finish line in 14 hours
and 32 minutes, I felt extremely satisfied.
“Lim Han Chee from Singapore. You are an
IRONMAN”.
These are the words I’d been hearing in my dreams...
Yes, I did it! Ironman Western Australia. No other
feeling in the world felt better than crossing that
finishing line.
While this was by far my biggest race, it was also
my most humbling experience. I gave my all to
completing the 226 km race and even if I were to
take part in more prestigious races in the future,
this Ironman finish will always mean the world to
me.
Just as the Ironman mantra says, ‘Anything is
Possible.’ Indeed, dreams do come true if we have
the courage to pursue them.
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RESCUE 995 • VOLUME 6 • ISSUE 5
25

CPT Kannan S/O Selvaraj
Senior Instructing Officer
Civil Defence Academy
Why Crossfit
It is important to enjoy a sport so as to be able to
weave it into your lifestyle. I enjoy Crossfit because it is
“cardiovascular-ly exciting” for me and this is a lifestyle I
enjoy. It keeps both my mind and heart strong. It is not
just a sport but a challenge for me to conquer each time I
go for training.
This sport requires me to consistently perform varied
functional movements at a high intensity and move large
loads over long distances in the quickest time possible.
More importantly, it is very satisfying whenever I am able
to perform something that seemed impossible.
Through these trainings, I have become functionally
stronger and agile. To me, reaping such benefits help me
to improve the quality of my life especially in the long run.
How do you sustain through the high intensity
workouts
Water! I drink them before, during and after each training
session. It is important to stay hydrated all the time to
sustain through the intensity workouts.
In order to perform, some athletes control their diets apart
from their regular workouts. They would opt for cleaner
diets that are free of processed food and chemicals.
With proper dieting, your body will also become leaner
and thus, allow you to perform better.
As for me, I love food! Dieting is a daunting task. I eat
whatever I want and that is also the same reason why I
train doubly hard so as to stay on top of the game. There
is nothing to lose because I still get to enjoy the best of
both worlds!
Any training tips for Crossfit amateurs
It is important to embark on a high intensity program
progressively. There should be a gradual increase in its level
of difficulty over a period of time.
Form is also very important when doing high intensity
training. This is because quick movements and heavy loads
can potentially cause hurt to your joints or even muscles. If
done incorrectly, you may end up with prolonged injuries
that can then hinder you from your training.
Engage yourself with a professional trainer before you start
any training. For a start, you can also do a simple google
search to better understand how each move should be
executed.
How has this sport help me in being a SCDF Rescuer
Physically, it has allowed me to train my stamina, speed,
strength and agility. Mentally, it has trained me to become
someone who is not just focused but mentally resilient.
To me, these are necessary attributes of a firefighter. It
requires alot of physical strength to put out a fire or
rescue someone. Sometimes, we might have to respond to
emergency calls one after another and this is when mental
resilience kicks in.
On a lighter note, each training session leaves my training
attire drenched up in sweat. This is almost the same as
having my bunker gear on during a firefighting operation.
I have become so used to it such that sweaty clothing have
become my second skin.
Share with us something personal that is related to your
love for Crossfit.
As a father of a 17 month old son, it is difficult for me to
have too many commitments apart from work and family.
Crossfit is physically and mentally demanding. In order to
sustain my love for this sport, I have to constantly remind
myself to stay free from injuries and not to miss out on my
training sessions.
Being injured does not only mean that I can no longer
train as hard but also prevents me from being able to be
fully involved in my son’s growing up years. I would like
to be able to run with him and do somersaults together
during our playtime.
Hopefully, this lifestyle of mine will also bring me long
term benefits. I would still want to be able to run and do
sports with my son even when he is 17 years old.
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RESCUE 995 • VOLUME 6 • ISSUE 5
27

EXERCISES FOR
UPPER BODY AND BICEPS
CPT Lim Wee Siang
Senior Officer
Exercise Plans
Burpees are a form of aerobic full body exercise that benefits
strength training.
It is a compound exercise that includes a combination of a
squat, push up and vertical jump. Not only does it help in
improving agility, strength, balance and flexibility, it also
increases cardio endurance when working the whole body
and most importantly, the core muscles.
The burpee is also a very convenient exercise as it requires
no equipment. This high impact exercise can be done at the
comfort of your room without the need for you to hit the
gym especially after a long day at work.
The number of repetitions and sets to be completed should
be based on your fitness level. If you are game for it, follow
up by a few sets of the good old Jumping Jacks and feel your
heart pound!
1
2
3
4
5
Begin with a squat position with
both your palms on the floor in
front of your legs.
Kick your legs straight back as if
preparing in a push-up position.
Lower your chest to the ground.
Press back up to complete the push
up.
Immediately return to your feet to
the beginning squat position.
4
1
2
3
BENCH PRESS FOR UPPER BODY
a2
b2
3c
4d
Lie your body straight on a bench
Dismount the barbell from the rack over your upper chest
Lower the barbell to your mid-chest
Press the barbell upwards until your arms are extended
and repeat
Duration
20 Minutes
Repeat 6 to 7 sets in a series of 12 to 15 repetitions per set
Rest for 1 to 2 minutes after each set
TIP!
Unsure of how heavy you should be lifting Use your body
weight as a guide! The weight of the barbell should be 25% of
your body weight.
SEATED CURLS FOR BICEPS
1a
b2
3c
4d
Sit up stand at the end of a bench
Using an underhand grip, hold two dumbbells with your
arms fully extended downwards
Curl the dumbbells up slowly towards your shoulders
Slowly straighten your arms back and repeat
6
Jump up vertically as high and
explosively as you possibly can from
the squat position.
TIP!
Safe landing techniques – such as
landing from toe to heel from a vertical
jump, and using the entire foot as a
rocker to dissipate landing forces over
greater area – are also important to
reduce impact forces.
SOURCE AMERICAN COUNCIL ON EXERCISE
5
6
Duration
20 Minutes
Repeat 6 to 7 sets in a series of 12 to 15 repetitions per set
Rest for 1 to 2 minutes after each set
TIP!
Squeeze the dumbbells when they are lifted and near your
shoulders. Hold the contraction for one second before you
return to the starting position. Repeat each step slowly in order
to feel your muscles at work!
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RESCUE 995 • VOLUME 6 • ISSUE 5
29

G LF
GOLF
STOP PONDERING
START LEARNING
XXXXXX
XXXXXXXXXXX
XXXXXXX
COL Anwar Abdullah
Director
Operations Department
When did you pick up golf and how did you fall in
love with this sport
I started as a Caddy at Keppel Golf Club in my teens.
It has been a long time since my humble beginnings.
I never looked back since and I am glad I enjoy this
sport till today.
How often do you play golf now and who do you
usually do it with
Depending on my work schedule and family
commitments, I try to play golf at least once a month.
I would also take the opportunity to catch up with my
fellow colleagues from SCDF and friends over a game.
It is a time for us to share our golf stories and sometimes,
we will reminisce about our younger days too. I always
enjoy myself during a game or two with their company.
Any challenges so far
The greatest challenge I face would be time constraint.
I would definitely like to have more time to practice
my swings and play golf if I could.
Apart from playing once a month, I try my best to
practice my swings at a golf range at least once in 2
weeks.
Share with us your most memorable experience.
I have had a few memorable experiences and they
are usually from the competitions that I have taken
part in. They include the Eastern Sector Golf Game
in 2005, Public Service Golf Game in 2008 where I
emerged as a Team Champion as well as winning the
SCDF Annual Game in 2010.
It is always a pleasure of mine to be able to play against
my fellow Home Team colleagues because it is an
opportunity for us have fun beyond work. More often
than not, it is not very much of a challenge against one
another but a time to unwind and share some tips and
tricks.
Above all, my most memorable and unique experience
would be the Annual Singapore/Malaysia Home Affairs
Game in 2006.
Share with us 3 important values that this sport has
inculcated in you.
To me, Golf is all about challenging yourself in order
for you to become a better player. Besides enjoying the
game, it is also important that you ask yourself how
you can better correct your swings.
It has helped a lot in building up perseverance,
determination and more importantly, character. It
inculcates the importance of having to be honest to
yourself and to others around you.
If there is a word of advice for new golfers, what
would it be
Stop pondering. Start learning.
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RESCUE 995 • VOLUME 6 • ISSUE 5
31

Go On Learning
Forever
SWO Mohd Zainuddin Bin Ahlip
Deputy Rota Commander
Jurong Island Fire Station
When did you pick up golf and how did you fall in love with
this sport
At the age of 13, I was intrigued with Golf as a sport. I was
curious. You see, there was no google back then.
So I got myself a job as a caddy at Sembawang Country Club as
it was the only opportunity for me to gain a first-hand experience
to better understand what it is all about. As a caddy, I had to
carry the player’s bags and clubs. I remember how I used to be so
impressed with their gear then.
I am thankful that I took the step of faith to do so even at such a
young age! I never regretted since.
How often do you play golf now and who do you usually do
it with
I love golf. It keeps me going. So I try my very best to play at
least once a week if time permits. I have a group khakis whom I
play with often. I enjoy their company especially when we travel
abroad to play golf. They never fail to make it a challenging
session for me!
To ensure that I become a better player and that my swings are
not rusty, I practice twice a week at a golfing range usually at
night from 9pm to 11pm.
Any challenges so far
When I first started, I had little money to sustain my interest.
I was only 13 years old and there was just so much a young
teenager can earn.
I was so eager to excel in the sport but there were limited courses
that I could sign up for. Most courses were not affordable to me
then.
Despite the challenges faced when I was younger, starting young
has never been a wrong choice. I am glad I did it.
As I am now working shifts. I need to ensure that I get enough
rest especially after a major operation. I usually reserve my
weekends for my family. In that sense, I do not have a specific
day that I can commit to golf weekly. Given that my plans are
fluid, I really have to discipline myself to commit some days for
golf and practice sessions.
Share with us some of your memorable experiences.
Competitions. They have always been memorable for me.
In 1998, I had the pleasure to play with Mr. Thoingchai Jaidee,
Thailand’s Number One Golfer. I met him during the Singapore
Amateur Open 1998 at Laguna Golf and Country Club when
he was still an amateur player then. I did pretty well too and
came in 5th.
Winning the first Singapore Malay Amateur Golf Tournament
in 2005 at Palm Resort Golf and Country Club was also a
memorable experience for me. I never expected myself to win
but I am glad I did.
I have also played for both MHA and SCDF in the STAR Games
in 2008 and 2009 where I won the Individual Champion award
and at the World Fire Fighter Games in Hong Kong, I came in
third.
Having to be called up for trials for the Singapore Sea Games
and Asian Games Squad was also an honour for me.
Share with us 3 important values that this sport has inculcated
in you.
Patience, integrity and good social skills.
Your advice for new golfers
If anyone is keen on taking up golf, I would suggest for the
person to engage the services of a qualified coach instead of a
golfer friend.
Essentially, a coach is trained to train. The coach would be able
to introduce you the basic fundamentals of golf and if you have
any questions, he is in a better position to answer them. Think
about this way. Even the best players in the world have their own
coaches!
Golf shopping is not like grocery shopping where you can simply
pick up what you like. Instead, be mindful that you spend your
money on a set of equipment that is fitted for you.
Lastly, GOLF also means that you should Go On Learning
Forever.
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RESCUE 995 • VOLUME 6 • ISSUE 5
33

Grace,
I love you
Volley much
SSG Ivan Lim
DART Specialist
Operations Department
SSG Lim comes forth as a vibrant, energetic
and determined individual who embraces
adventure. During his free time, he enjoys
watching sitcoms and movies. As a DART
Specialist, it is expected that he is also a sport
enthusiast. Yet, there is more to SSG Lim
and in particular, his love for Volleyball.
SSG Lim was introduced to volleyball at the
age of 13. Like any other secondary school
student, it was mandatory for him to join a
Co-Curricular Activity. He admitted that he
had no idea if he should join a uniformed
group or a sports club then. He decided on
volleyball because he saw it as a challenge for
himself. Back in his secondary school, only
the best players were recruited as members
of the volleyball team. It was through
tough selections and training sessions that
the school was able to retain its prestige in
volleyball for years.
The only time SSG Lim had a chance at
volleyball was during his Physical Exercise
classes where friendly games were played
among his classmates. Despite the high
requirements of his school volleyball team,
he gave it a shot anyway. To his surprise, the
coaches saw that he had a talent for the game
and recruited him right away. As he recall,
SSG Lim was both confused and delighted
at the same time.
He did not disappoint his coaches and
after years of practice, he emerged as the
National Champion in 2000 and Poly-ITE
Champion in 2007. The star player for his
school went on to represent SCDF and
MHA in the Singapore Opens 2013 where
he came in second.
SSG Lim shared with me that his best
volleyball days were spent during his
polytechnic years because it also when he
met his wife, Grace. SSG Lim first met
Grace at a volleyball court during his first
training session at his Polytechnic. At first
sight, he knew Grace was into sports and a
distinguished volleyball player too. Above
all that, she was also aesthetically talented
as a Product Design student. Grace seemed
to have all the qualities that SSG Lim was
looking out for in his dreams. Like they say
– Just the way he likes it.
With no time to lose, he started to put on
his best front hoping to steal her attention.
As a National Champion in 2000 and one
of the top players of his secondary school,
he was confident that he would be able to
sweep her off her feet through the way he
plays. And he did.
On 09 September 2009, they got married
and this procession was witnessed at the
same volleyball court where they first
met. His guests, including their respective
teammates, graced the joyous occasion in
their volleyball suits. On 23 December 2011,
Grace conceived YuKe. SSG Lim is thankful
for all that he has been bestowed with.