Shape Up

Getting fit with your phone

Screen time on your phone isn’t all about Netflix and social media – your phone can also help you become better, stronger and fitter. Here’s how.



Our smartphones allow us to do just about anything and everything – from keeping in touch with loved ones to accessing any manner of content or information our minds can imagine.

For those in the know, our smartphones not only help us stay connected and catch up with the news; they’re also a great means to kickstart your fitness journey. Whether you’re an exercise newbie or fitspo veteran, mobile technology can give your workout plan a serious boost.  


If you’ve been telling your family and friends about how you’re “thinking about hiring a personal trainer”, you may consider starting off with your smartphone.

With access to a limitless database of fitness information online, understanding how to get started on (or enhance) your fitness regime has never been easier.

For one, your phone is a great way to research different exercises and workout programmes that suit your fitness profile – particularly useful to make the most of your time during lull periods in one’s day, like your daily commute. Apps can also be used to set fitness targets and construct plans to achieve them, while providing workout recommendations and health tips along the way.

Mr Afiq Syahmi, our Fitness Trainer at Fitness Workz, is partial to the Nike Training Club app as his fitness companion of choice.

“If you’re into fitness, then the Nike Training Club app is for you! The app has a user-friendly interface, and personalised workouts that make it suitable for anyone new to fitness or looking for something fun and new,” he explained.

The app grants access to more than 200 free workouts ranging from strength, endurance, yoga and mobility exercises that target your upper body, lower body and core muscles. Afiq notes that each workout can vary from five to 50 minutes, depending on your needs and lifestyle.


While wearable fitness trackers like Fitbit or Garmin watches are all the rage, you don’t necessarily need to buy one, especially if you’re just starting out. Modern smartphones can easily act as a fitness tracker, given the right combination of apps.

These range from apps like Apple’s Health app which tracks general activity level, including metrics like steps and calories burnt, to specialised apps tailored to cyclists (Cyclemeter) and ones incorporating social networking elements (Nike Running).

Afiq adds that some apps can incentivise your workouts to give you that little extra push.

“Fitness apps like LumiHealth reward users with app credits and vouchers by participating in their in-app fitness challenges. These game-like challenges encourage the users to form healthy habits and stay motivated on their fitness journey,” he elaborated.

Such apps not only add a little more fun into your fitness experience, but also promote bonding through exercising with friends and family – all in order to push one another to greater heights.


One important rule to live by: Exercise isn’t the be-all, end-all for those who are on a path towards living a balanced lifestyle.

Nutrition and sleep are two essential components to living an overall healthier life – both of which can be enhanced if you use your phone to track your progress.

There are a wide variety of phone apps that can be used to research, build and stick to diets, as well as track sleep quality and deliver recommendations to improve sleep for health benefits.

For instance, MyFitnessPal boasts comprehensive nutrition logging with an easy-to-use database offering nutritional information for millions of different foods. SleepCycle tracks your quality of sleep and sleep patterns, and wakes you up during your lightest sleep phase every morning – ensuring you always start your days well-rested and ready to get moving!


While there may be a lot your phone can do for you when it comes to levelling up your health, technology will only get you so far.

“While many fitness apps grant a quick fix for the public, few can curate workout programmes that cater to their individual fitness levels and needs. It’s also possible for users to overly rely on fitness apps’ default fitness programmes, neglecting their capabilities and safety in the gym,” advised Afiq.

He goes on to suggest that personal trainers are a great way to bridge these gaps, since they can provide real-time feedback and make quick adjustments to ensure that safety is not compromised.

Of course, he believes that it shouldn’t be a choice between one or the other – personal trainers and technology can go hand-in-hand to keep you on track with your fitness journey.

“Managing multiple members at once can be challenging because the sessions are back-to-back most of the time. Personal trainers must review members’ progress within a limited timeframe before a new session begins. As a personal trainer, I can efficiently track a member’s progress and plan the upcoming personal training session with the fitness app,” he explained.

“Our members can review their progress through the fitness app and inquire via the in-app messager. Fitness apps help streamline the process, and I can focus on curating more personalised programmes,” he added.

At the end of the day, whichever method you adopt, the most important principle in fitness is to stay focused and be consistent. Drawing up a plan, establishing clear goals, and maintaining diligence are the key ingredients to achieving better fitness overtime. Apps and personal trainers will guide you along the path to success, but you must ultimately walk that path with your own two feet.

New to the scene? Try kickstarting your fitness journey with a trusty partner or a friend to push each other to greater fitness heights.

Featured On The Edge

How to protect your privacy online – and why that matters

Ever wondered how much personal information you’ve revealed online? Here’s why it’s best to keep your digital life private.



In the age where every Google search inevitably results in customised ads showing up on your screen, and social media platforms suggest friends of friends to follow, it’s understandable why many people give up on digital privacy. After all, why bother when the Internet already knows so much about you (and all the cat videos you watch)?

In reality, we should all be doing our best to maintain our digital privacy. More than just having your embarrassing social media photos shared in public, a lack of digital privacy can have far-reaching consequences.

For example, password leaks and hacks can lead to your accounts being hijacked. Even if your passwords are safe, your identity may not be: If your full name and IC number are retrieved by a malicious actor, they can be used to apply for credit cards or loans, or even commit fraud at medical institutions. In some cases, the victim might not even be aware that their accounts or information have been compromised until they attempt to log in or are notified by the authorities.

Here are six ways to keep your personal information safe from potential breach.


It’s good practice to check on the privacy settings of your social media accounts on platforms like Instagram, Facebook and Twitter. If your profiles are set to public, it’s easy for people to scrape data from them and learn far more about you than you want them to – for example, the times and days you’re most often at work or the gym (so they can break into your home).

You should also turn off any location tagging functions. If you frequently tag your neighbourhood as your location, it’s not difficult for someone to ascertain which block or house you might live in. This could be based on landmarks or other recognisable features in the background. Besides making it easier for stalkers, this information might assist impersonators pretending to be you online in order to scam your friends.


More complex and unique passwords make it more difficult for hackers to break into your online accounts or hijack your identity.

The more complex and unique your password, the better. These days, many websites and platforms will ask for a password that contains a combination of capital and small letters, numbers, and sometimes even special symbols.

Don’t be tempted to use your favourite go-to password or your child’s name, just because they’re easy to remember. Old passwords – especially if used repeatedly across multiple accounts – are more likely to have been leaked or hacked at some point. And you don’t want your leaked email password to also helpfully unlock your Facebook, Instagram, Shopee and SingPass accounts for the hackers. Remember, names of family members and pets are often shared on social media which makes them easy to guess as passwords.


Instead of putting your memory skills to the test, you can use password manager software – such as Apple’s strong password generator – to create and remember long, complex passwords that are unlocked with one master password.

A password manager also allows you to disable the save password feature in your Internet browser. When you allow your browser to save passwords, you also enable anyone who has access to your device – whether physically or remotely – to view the saved passwords. In comparison, even the companies running the password manager software won’t know what your stored passwords are.


Similarly, you should clear your browser’s cache regularly, in case any sensitive information is stored there – making it easy pickings for a hacker.

If you aren’t a fan of targeted ads, or you simply feel uncomfortable with the fact that many websites sell your collected data to third parties, you can consider anonymous search engines. Your search topics and results won’t be recorded or tracked, helping you to minimise your digital footprint.

Use different email addresses for signing up to different accounts, so that if one gets hacked or compromised, your other accounts won’t be affected. Don’t worry about having to check multiple email inboxes: You can implement automatic forwarding to the inbox you use most.


Two-factor authentication generates a unique, time-sensitive one-time password and send it to your phone, helping to increase the security of your online accounts.

Two-factor authentication – known as 2FA – offers an additional layer of security when you’re logging in to an account. You might have seen it on your Internet banking app, or on your Gmail account.

If you haven’t enabled it yet, make sure to do so. By asking you to confirm your identity after you input your password – usually through the generation of a unique, time-sensitive one-time password sent to your phone – the 2FA process safeguards your account and the personal information within.


Finally, a piece of advice that’s been around since the ’90s, but is still deeply relevant today: Make sure you have up-to-date anti-virus software installed on your desktop or laptop. No matter how careful you are in your digital activities, you won’t be able to evade all malware or malicious online actors.

Anti-virus software protects your computer from viruses, spyware, malware and more. It can block spam, prevent loss of your personal information, scan dubious devices and files and most importantly, offer you greater peace of mind when it comes to your digital privacy.

In this digital age, it’s important to be aware of the types of online crime that may surface, be they on social media or websites. Here’s how you can prevent yourself from falling victim to cybercrimes and phishing scams.

In The Force

Ordinary People, Extraordinary Mission: The Home Team Volunteer Network

Want to volunteer with the Home Team but don’t know which scheme suits you? Here’s how you can find out the best way you can give back.


If you feel that it’s time to pay it forward, volunteering with the Home Team is one way to make a difference. Each Home Team Agency plays a unique role and several volunteer schemes are available.

From fighting crime and fires to educating the public and befriending offenders and ex-offenders, there are many ways you can help. The Home Team Volunteer Network (HTVN) welcomes passionate, dedicated individuals who want to do their part.


If you are unsure which volunteer scheme to sign up for, head to the HTVN website and enter your details on the page. We will analyse your responses and recommend suitable schemes based on your stated demographics, skills and interests, as well as the Home Team Agency you wish to contribute to.

There are five Home Team Agencies to choose from:

  • Singapore Police Force
  • Singapore Civil Defence Force
  • Singapore Prison Service
  • Central Narcotics Bureau
  • Yellow Ribbon Singapore

and skills and interests which include (but are not limited to):

  • Befriending
  • Firefighting
  • Lifesaving, and many more!

Visit HTVN’s website now to find out which volunteer scheme suits you best and be part of the HTVN family!

Visit and for more information about their volunteer schemes or connect with the Home Team Volunteer Network on InstagramFacebook or TikTok.

Club Buzz

An unforgettable Sea-nic getaway

HomeTeamNS members and their loved ones celebrated Valentine’s Day on the high seas.



From 14 to 17 February 2022, HomeTeamNS members and their families boarded a Royal Caribbean cruise to nowhere for a long-awaited and well-deserved vacation. The members had a fun and relaxing time as they enjoyed a variety of activities, from rock-climbing and bumper cars rides to live performances. Another 4D3N cruise set sail on 14 March 2022.

HomeTeamNS members — Mr Sim Joo Jin, Ms Claire Gan and Mr Cheng Chee Wee — share their getaway memories with Frontline.


As the COVID-19 restrictions on travel eased up, members were ready to pack their bags and soak in some Vitamin-sea.

HomeTeamNS member Ms Claire Gan and her family usually went on annual overseas trips before the pandemic struck. Although this cruise sailed within Singapore waters, she felt that it was the next best thing. “It felt really liberating to pack for a trip, carry our luggage and go through Immigration,” she said.



The Sea-nic Getaway was more than just a cruise to nowhere. Many HomeTeamNS members celebrated significant milestones and anniversaries during the trip. Mr Cheng Chee Wee and his wife commemorated the 20th anniversary of their first Valentine Day’s date. On that first outing, he had taken her on a two-hour cruise around Singapore. This time, he extended the date to a three-day cruise.

For Mr Sim Joo Jin, besides celebrating their love, the cruise was an opportunity to announce his wife’s pregnancy with their second baby to his friends.



The Royal Caribbean International’s Quantum of the Seas offers exciting activities and facilities from stem to stern. From live performances to all-weather entertainment, there was something for every age group.

While Mr Sim buckled up and took the bumper cars for a spin, Mr Cheng enjoyed a dip in the Solarium pool with his wife. Ms Gan went head-to-head with her family in a game of Pickleball at Seaplex, the largest indoor active space at sea.

After a fruitful day, the holidaymakers unwound with dazzling performances and shows such as Sequins & Feathers, and other original Royal Caribbean productions featuring contemporary dances, headline musical acts, high diving, aerial acrobatics and more.


For the members, the cruise sparked memories of previous HomeTeamNS events that they have attended. Among these was the Family Day at Universal Studios Singapore (USS) in 2019 where the entire theme park was booked for HomeTeamNS members and their families.

One of Ms Gan’s fondest memories occurred when all the members gathered at the Water World theatre and did a Kallang Wave together.

“What I enjoy is the kampung spirit where you can engage in family activities and bump into our Home Team friends in an exclusive members-only event,” says Mr Cheng.

HomeTeamNS members can keep their eyes peeled for the latest updates on the next exclusive event with Royal Caribbean International’s Spectrum of the Seas Cruise on HomeTeamNS’ Facebook Page or website.


New thrills and great deals for the whole family

From craft and music sessions with your child, to delectable dining treats and new adventures at sea, plenty of exciting new opportunities await HomeTeamNS members.


Here at HomeTeamNS, we aim to foster camaraderie and a sense of community among members and the Home Team NSmen community.

Beyond that, it’s also host to great deals that offer opportunities for you and your loved ones to bond and enjoy new experiences. Don’t miss these great deals at HomeTeamNS clubhouses and with our merchant partners.


If you’re looking to bond with your little ones, the clubhouse has some interesting options for family fun. To redeem these promotions, simply just flash your HomeTeamNS Digital Membership Card found in the HomeTeamNS Mobile App.

Parent-accompanied junior group class for toddlers at Nozumi Musictopia

Introduce your toddler to the joys of music and freedom of movement at this parent-accompanied Junior Group Class for toddlers (aged 12-14 months).

The first 10 signups get a free goody bag worth S$50 (terms and conditions apply). All signups enjoy a 15-per-cent discount during the promotion period (May and June 2022). Thereafter, HomeTeamNS members get a 15-per-cent discount and SAFRA members enjoy a 10-per-cent discount.

Parent-child Craft Out at SmartArtz Studio

If you’re looking to up your craft game, SmartArtz Studio has an introductory offer for first-timers. HomeTeamNS members pay S$32 per child or S$42 per parent and child pair for a Craft Out session. Non-members pay S$35 per child or S$42 per parent and child pair.

To redeem, flash this promo and present your HomeTeamNS Digital Membership Card when you sign up via WhatsApp to SmartArtz Studio. Children must be between the ages of three and 12 and the promotion is valid till the end of April.

Parent-child Bake Out at Genius R Us

What better way to bond than by baking a delectable treat with your loved ones? Genius R Us has an introductory offer for first-timers. HomeTeamNS members pay S$35 per child or S$50 per parent and child pair. Non-members pay S$38 per child or S$53 per parent and child pair. 

To redeem, flash this promo and present your HomeTeamNS Digital Membership Card when you sign up via WhatsApp to Genius R Us. Children must be between the ages of three and 12 and the promotion is valid till the end of April.


Looking for some great dining deals or an enriching learning space for your child at HomeTeamNS Khatib? Simply flash your HomeTeamNS Digital Membership Card available in the HomeTeamNS Mobile App to redeem these offers.

Orchid Live Seafood

This eatery serves fresh seafood delights including garlic steamed bamboo clams, southern Australian lobsters and braised live South African abalone. HomeTeamNS members enjoy 10-per-cent off their total bill.

Fuji Izakaya Bar

Tuck into a variety of mouth-watering Japanese treats from this eatery’s extensive menu. Options include seafood, grills, ramen and rice bowls. HomeTeamNS members enjoy 10-per-cent off their total bill.

Safari House Pre-school

This pre-school offers progressive learning programmes that help and encourage your child to explore the world around them, while their sense of curiosity is nurtured. HomeTeamNS members enjoy 20% discount off enrichment classes for enrolled childcare students. 


Still craving for more deals and treats? There’s more in store for you, from sporty apparels to a sailing adventure! Check out the following exclusive membership deals and promo codes on our new and improved HomeTeamNS Mobile App.


Known for delivering the food and groceries you love across Singapore, Foodpanda is offering new customers an S$8 discount off S$15 from their first order. This promotion is valid till 30 June 2022.

New and existing customers also get to enjoy S$2 off a S$30 purchase in April and get an additional discount if you opt to pick up your own order. This offer is valid till 30 April 2022.


Looking to rent a set of wheels? Carsharing service, Getgo, has over 1,100 locations across Singapore. HomeTeamNS members can enjoy 50-per-cent off their first drive. This offer is capped at S$10 and limited to the first 5,000 redemptions. This promotion is valid till August 2022. 

Discover Sailing Asia

Get a taste for nautical adventures by paying just S$45 for a two-hour sailing teaser session. Book your slots by 31 May to enjoy sailing until 11 September 2022. 


Need a new set of workout fits for your sporty needs? This activewear brand sells a wide variety of women’s and men’s clothing, and is offering members a 15-per-cent discount off all items listed here. The promotion is valid till 30 April 2022.

Download the new and improved HomeTeamNS Mobile App for the latest promotions and membership perks!