Breakfast. Break fast. Yes, it is the most important meal of the day because it is the meal when you break the fasting state that your body has gone through the night. 

Skip breakfast and you’ll feel sluggish at work, and then famished at lunch. What do you do when you’re famished? You pig out! 

Nutrition is extremely important for performance, especially in terms of sport performance. Considering the jump in intensity for trainings in preparation for the Singapore River Regatta, Kiyah-Splashhies should have a good meal before turning up for trainings. 

WHY? 

A good breakfast provides your body with the necessary nutrients and energy that you need to last throughout your workout. This is especially important since our training lasts more than 2 hours, combining water and land trainings. For guys looking to bulk up, if you train for that long without eating beforehand, please say good bye to nice hunky muscles. 

WHAT? 

No, no matter what Ronald MacDonald says on TeeVee, eating MacDonald’s for breakfast, or lunch, or dinner or tea is NOT the way to go.  

The typical Singaporean fare of fried beehoon with chicken wings, hotdog and luncheon meat won’t do either. The oil will likely make you queasy halfway through the training. 

White toast with kaya? You’ll feel energized on your way to Kallang, but believe me, once you get into the boat, you’ll feel hungry and tired before even rowing. 

That’s what happens when you consume simple carbohydrates. Simple carbs causes a sudden spike in insulin levels, causing a sugar crash after. But let’s leave the details out shall we? 

Special Kiyah-Splashh! Breakfast Menu: 

Set A – Apple Cinnamon Delight 

• 1 Cup plain non-fat yogurt (Try Marigold’s, quite nice)
• 1 Apple, cubed
• Ground cinnamon powder
• Raisins and nuts (Baked, not fried and/or salted)

Pour the yogurt into a bowl, cut the apple and mix into yogurt. Sprinkle the ground cinnamon powder. Serve with some baked nuts and raisins if you like. 

Set B – Go bananas! 

• 1/2 cup rolled oats, measured dry
• 1 Banana
• 1/2 cup low-fat/skim milk

Warm the milk on the stove, add the dry oats and cook. Mash half the banana in bowl, slice the other half. Cook oats till the consistency that you like, then add in mashed banana and stir. Pour contents into the bowl of sliced banana. Eat! 

Set C – Ya Kun  Kiyah Toast 

• 2 Slices Multigrain/Wholegrain/Whole wheat bread
• 1 Tbsp Natural Peanut Butter (Try Adam’s. No sugar, no hydrogenated oil, ingredient only peanuts)
• 2 soft-boiled eggs

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Remember, abs are made in the kitchen!  

AHHH!! Butterfly arms! *gasp*

XOXO, 

Ali

Let's get the strokes right!

A special thanks to current Kiyah-Splashhies who came down to assist in the orientation.

Don't play play with our resident Ah Lian - Ting Ting.

Oh look! What’s here?

So that’s one Kiyah-Splashhie! known. Many more Kiyah-Splashhie! ZOOM-INs to come. Check back for more!

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I hope all who joined us for Orientation had fun, and hopefully decide to join the Kiyah-Splashh! family.  You will take with you new friendships, a healthier and fitter body, a stronger discipline-instilled mindset and a new found love for the stinky Kallang waters.

All of these, for only a small Season Fee.

Hey, nothing is free in this world.

*WARNING!*

PAY UP OR… would you like a new coat of paint for your door? :p

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All photos courtesy of Doc. Ivan Shim.

XOXO,

Your wunderfool Treasurer. $$$

But can we really blame the rainclouds when we are depending on shit-water for our main water source? Yikes.

Or perhaps we should go with the flow of things, and preempt the rainwater ourselves. To brave the storm or seek shelter in your flooded homes? Singaporeans, it is time to decide.

*drum rolls*

Kiyah-Splashh is recruiting again! Come join us at Kallang Basin on 25 July and have a splashhing good time!

No flood can stop us – we’ll paddle right across it! Our dragon boat can bring you places! Bukit Timah, Joo Chiat, Tampines, Thomson Road or even if it means paddling all the way down to Orchard road! Yes Sirrreee!

So who should join us?

1. To those who want to build their strength
2. To those who want to stay fit and healthy
3. To those who love the adrenaline rush of a fast pace race
4. To those who value team work
5. To those who want to feel good (and look good)
6. To those who are deeply affected by the recent flash floods

If you are nodding to at least 3 of the answers above, you are more than ready to join us!

RSVP to contact [dot] kiyahsplashh [at] gmail [dot] com,

or visit our Facebook event page to find out more!