Fron! cover!Fron! cover!

A message from the President 3

Beam me up Scotty 4 -­ 5

Touch Rugby News 6

Cricket News 7

Physiotherapy 8 -­ 9

Netball News 10 -­ 12

An Interview with... 13

FEATURE : Maximuscle 14 -­ 17

Where are they now... 18 -­ 19

Drinkers Corner : Stoli 20 -­ 21

Men’s Rugby News 22 -­ 23

Women’s Rugby News 24

Bedok Ball 25

FEATURE : A Word On Nutrition 26 -­ 27

Content!...

Our club captain reports back from Phnom Pehn

Cherie Mitchell

Being a vegetarian sportsman

Ian Slack

A new you...

Does ICE really help?

A messag" fro# th" Presiden$...

In the spirit of the Olympics, greetings to you Team BK!!!

I hope you are enjoying the sporting smorgasbord that is the Olympics, if you are awake at 3am that is. Fortunately for Team BK, we do not need to wait four years or wake up at unearthly hours to enjoy our awesome Ball. The Bedok Kings Ball is literally just around the corner. I am looking forward to joining our at our annual soiree.

The Ball Committee is working hard and smart to deliver a great evening. Get your tickets now through your section representative.

I would also like to share with you that the Club Committee has been trying work hard and smart as well, to ensure continual improvement in way in which we administer the clubs. I encourage all members to be understanding, supportive and engaged in some of the initiatives that Committee will be driving over next three to six months.

See you all at the Ball!!

Andrew (Flas%) Kagor&

Previous trips to Phnom Penh have been as part of the annual Bedok Kings tour to the Cambodia 10’s, however this summer I spent a long weekend in Phnom Penh visiting my girlfriend who, along with friends had spent 3 weeks volunteering and working alongside charities in the City, giving me a very different insight to a beautiful city but with many different sides!

On the Saturday of my trip, I was introduced to the 64 children (50% who are orphans and the other 50% whose parents are unable to provide for them) who live at the Peoples Improvement Organization (PIO) shelter in Stung Mean Chey, in Phnom Penh.

With help from Paul Fitzsimons and Mark Lee we had organized for a Kings t-­shirt for each of the children and a few rugby balls and hired the football pitch at the Old Olympic stadium, the scene of the Bedok Kings 2010 Bowl final victory. This gave the children, ranging from 4 to 18 years of age, a chance for a much need run around in the sun – something that each of us take for granted each week when we turn out for our respective teams. There are no sports facilities at the 3 schools for them, their PE programs are very limited at best and so this was the opportunity to get someexercise for very little cost.

What is most striking are the manners and the impeccable behavior of each and every child. As we passed the t-­shirts out, whether too big or too small, everyone had a large smile on their face, the first words was that of thanks and straight away the t-­shirt was put on!

football pitch at the Old Olympic stadium, the scene

gave the children, ranging from 4 to 18 years of age,

Bea" m# up Scott$!

T-shirt% for ever$ chil&...

...an& smile% o' ever$ fac#!

The PIO mission is simple and two fold:1. To provide non-­formal education and

livelihood training to marginalized groups

and ultimately reduce the level of poverty

in the area.

2. To build the capacity of the local staff in order

to nurture and develop future leaders in

the community.

If you log onto the PIO website:http://peopleimprovement.org/

You can read more about their work. For 50USD a month, you can sponsor a child at the shelter, ensuring the funding for their food, clothing, medical care and education. They also have a Facebook page that is updated regularly.

Phnom Penh is a beautiful city that has some fantastic restaurants, historical sites for visits but from venturing out away from the usual hot spots you find a city that has a terrible past but that people are working hard to put right for the future generations.

When we produced fruit and water, an orderly line started immediately, the youngest children to the front, the oldest helping out and taking their share last. Every child had a smile on their face from the minute we arrived to the minute we left!

PIO is a non-­government organization that was formed in 2002 by Phymean Noun, a Cambodian woman who wanted to do something for the less fortunate in her country. After seeing some children dig through the garbage bin she had just discarded her chicken bones in, she began a conversation with them (over a newly bought chicken lunch) about their lives. Education is not free in Cambodia and thus due to large family sizes and financial strains, they had to scavenge to help their families barely make ends meet. Going to school was simply not possible. And thus the vision for PIO was born.

PIO has 3 outreach centres in Phnom Penh. They also run a vocational training for girls in dressmaking, cookery, and beauty and hairdressing at their training center in Phnom Penh.

1. To provide non-­formal education and

livelihood training to marginalized groups

and ultimately reduce the level of poverty

in the area.

Phnom Penh.

http://peopleimprovemen!.or(/

The new Winter League (WTL) kicks off on Aug the 25th at Turf City and we are looking forward to strong season after a solid but badly rain interrupted Summer league. All in all this season marks the start of what should be one of the best for some time. With drainage issues nowrectified the fields hopefully will fair better and with the season finishing before the wet season we hope we get plenty more games.

In other news the Touch section will be organising a fund raiser in the next couple of months so continue to keep an eye out for that.

Meanwhile training commences Tues 21st Aug at 7.15 pm at St. Andrews and we continue to run wed fitness at Fort Canning.

The squads are looking strong with some new players, both fresh and seasoned, joining the Bedok ranks. The women’s team is looking to build on their second place in Women’s B comp and with one or 2 pull outs from last season due to re-­location and injury the team is in tact plus some exciting new players. The Men’s team is looking the sharpest in a while with a full squad and the new younger players will add that necessary second half spark that we need. Touch in Singapore has grown from an outside sport to one of the largest participation sports in the Country. The national team finished 3rd at last years World Cup in Scotland. Surprisingly, the sport flourishes despite zero government funding, so its a testament to TFS and the people and players who help in organising all the youth events, coaching, refereeing and administration. Hopefully, in the next couple of months we will be able to update the club on the development of a Bedok Youth Touch event and several iniatives to raise the profile further in Singapore.

Touc) Rugb$ new%...

flourishes despite zero government funding, so its a testament to TFS and the people and players who help in organising all the youth events, coaching, refereeing and administration. Hopefully, in the next couple of months we will be able to update the

Trainin( commence% 21s! Augus!

7.15p" (S!. Andrew%)

Bedok Kings indoor cricket started the second season fielding five teams. Two social (Sharkies and Merlions) and two experienced (Knights and Lions) in the weekday league that plays Wednesday nights and one team in the Sunday league.

The weekday competition was split into two divisions with the Merlions and Lions facing off against some tough competition. Merlions had a rough start, losing the first three games, then posting a win against the Shleppers. The last two games were also losses, putting us 5th on the ladder (out of 6). Lions started with a bang, winning the first two games, but then came unstuck losing the next two to Powerplay and Octopus. The next two games including Organised Kaos they registered wins, putting them 3rd on the ladder.

In the other division, Knights came out firing, winning the first four games, with some outstanding performances. Unfortunately, their focus got misplaced, and they lost the next two -­ against Organised Kaos who they beat earlier in the season, and then recently to Octopus. The Sharkies had a similarly decent start, winning 3 from the first 5 games. Once the divisions changed again to focus on top teams, the Sharkies who had beat the Cavaliers the week earlier, lost to them in the next game.

The Sunday team has had a rough start, not winning a lot of matches. With tough competition in the league, our issue has been consistency in the batting department. The good news is we have a permanent team, and rarely need ringers to play. Once we focus on our performance and continue to recruit, we should be adding another team in the league.

For anyone interested in the beautiful game of cricket, as above, we play Wednesday’s and Sunday’s. Games are 45 -­ 60 minutes long, on a soccer pitch, so work perfectly for players who want to get in there, have a crack, and not sit around all day in the clubhouse with pads on. We are half way through the season now, but are always recruiting! If you are interested, send and email to juliantate@gmail.com

Cricke! new%...

had a rough start, losing the first three games,

Game% ar# playe&Wednesda$’% an& Sunda$’%

Doe% ICE reall$ help? We all have heard that after an injury such as a joint strain, ligament tear, or muscle-­pull we should apply ice. They tell us it will help. They say it can even shorten the healing time!

Can it be so simple? Does an ice pack REALLY make a difference?

In many professional sports the athlete will ice their joints after the game, regardless of whether they have any pain, and regardless of whether they have an injury! It’s inevitable that certain joints like the shoulder and elbow in baseball pitchers, or the knees and ankles in basketball players, will have a certain degree of wear and tear. Ice can help keep inflammation in check, and can even help to prolong the career of the athlete.

So can it help you?..... Absolutely!

It is important to understand the process of inflammation first when you injure yourself. Sprains, strains, pulls, bruises all involved one thing…. microscopic tears or micro-­tears in the soft tissue (muscle, tendons, ligaments). Whether you were hit by blunt object, over stretched your ankle ligaments, the result is the same…..micro-­tears. Next comes the pain and then the swelling, and this will slow your recovery further. The fluid (joint infiltrate) will accumulate and restrict the joint movement, delaying recovery and weakening your muscles. Depending on the area of the body and the structure you injured, there will be varying degrees of swelling. Ankle swelling is the most obvious as it’s a bony area and easy to recognise. Additionally because of the ankle’s location, gravity works against us as the swelling accumulates.

Physiotherap$...

delaying recovery and weakening your muscles.

Doe% ICE reall$ help?

Frequently the region will be warm and have a reddish color due to the increased circulation immediately after the injury. This process begins immediately after an injury. Ice should always be used at this early stage as it helps to constricts blood vessels, as well as numb pain and control bleeding. DO NOT APPLY HEAT OR RUB THE AREA. Applying heat may actually slow healing during the first 72 hours after an injury takes place. After the first 72 hours, the need for ice varies. In some cases usually depending on the location and nature of the injury, heat can be more effective. But as a general rule, if there is still swelling in the area, ice can STILL be effective even after many weeks or months AFTER the injury! In fact some Professional teams have take CRYOTHERAPY one step further and will often have a CRYOSAUNA machine. Athletes step into a dry nitrogen gas cylindrical chamber that intensifies and accelerates the cooling process. At $50000 USD, you can get one too!

So the next time you injure yourself, think about reaching out for the good old fashioned ice pack, before you grab the heat rub!

Abou$ th" Author...Leslie Ng is a Physio from One Physiotherapy. She graduated as a Physiotherapist from Sydney Australia in 1998 and continued to work there for several years in various institutions, including the highly acclaimed Concord Hospital Sports Clinic.

After 4 solid years working in Sydney at 4 different private practices, Leslie moved to Singapore for the first time. Upon relocation, she worked at several institutions including Alexandra Hospital Sports Clinic, Singapore General Hospital, Singapore Sports School, Singapore Sports Council and another highly acclaimed private practice in the Orchard area. She is also a frequent contributor to publications such as Her World and Elle Magazine, as well as being a regular on radio’s 938 Live “body and soul” segment.

One Physiotherapy therapists are all Australian trained, with a strong sports focus. They aim to treat not just the symptoms, but the ROOT CAUSE of the injury, so the pain doesn’t come back!

Netbal' New!...Leagu" Result!

Final standings for the Energizer Netball League 2012:

Division

REDS 1 5th

1st

Joint 2nd on points3rd on goal difference

6th

6th

4th

BLUES 5

PURPLES 5

WHITES 6

GOLDS 7

GREENS 9

Position

Blues stormed their division undefeated. Purples narrowly missed out on 2nd place by 1 goal!The Green team are the latest addition to the netball section, with a lot of new players to the game. Good to see them showing the rest of the club how it’s done!

An award ceremony was held at Toa Payoh Sports centre on 14th July, where Blues and Purples collected a winner’s cheque each and souvenir water bottles.

Friendlie! an( Tournament!

Netballuxion

Two ladies and one mixed team ventured out to Wave House Sentosa on the 30th June and 1st July to play in this 4-­a-­side, half court, tournament. The competition was fast and tough, the results not in our favour, but the Jaeger was flowing, the sun was shining and a good time was had by all.

Greens played Team Rage on 4th July and won 35-­30.

Reds/Blues/Purples played a friendly against Aciers, who were in division 3 of the Energize League, on Tuesday 10th July. No score was kept, 6 quarters were played, and the girls said the teams were evenly matched. Penny Martin unfortunately broke her ankle in the first quarter; Speedy recovery Penny!

Two matches were played on Tuesday 17th July at Kallang. The Reds/Blues/Purples, vs Katana, played 6 quarters, and again no score was kept. The Purples/Whites/Golds/Greens, vs Infinite, played 4 quarters and won.

The Reds match vs the National Squad on 2nd August was cancelled at the last minute due to lack of players from Bedok. Hugely disappointing for those that were available.

One ladies and one mixed team took part in Pesta Sukan on Saturday 4th August. Early start for the ladies with the first match against SCC at 8am, which they won comfortably. They finished the day with 1 win 3 loses. The mixed played in the afternoon, and finished with 1 draw and 4 losses. Neither team progressed through to the final day. Huge thanks to the men that were roped in at the last minute to play!

Upcomin( social%18th August -­ Corporate Fight Night

Rugby lads and lasses, and the lovely Citira from UFit, are all competing so get involved! Tickets are $250 each, including weigh-­in night and after party, black tie fight night with free flow and 4 course dinner, plus entry to Avalon for the after party. Further details on the Facebook page. Tickets still available so get yours NOW! Partners, friends and family all invited.

15th September -­ Bedok Ball – Viva Las Vegas!!

Tickets are now on sale for THE event of the year!! Check out Facebook for further details.

4 losses. Neither team progressed through to the final day. Huge thanks to the men that were

played, and the girls said the teams were evenly matched.

again no score was kept. The Purples/Whites/Golds/Greens,

cancelled at the last minute due to lack of players from Bedok.

Tour% Bali Netball Tour in October. Have a look on the facebook page for further details and to sign up.

Faceboo*Sign up to the Bedok Kings Netball Group to keep up to date with all that’s going on in and around the Netball section. And “Like” the Bedok Kings page to find out what you might be missing out on with the rest of the club!

Upcomin( Tournament%Pesta Sukan is to be held at Kallang Netball Centre on 4th August. This was a great event last year, lots of netball. This year we have 2 teams entered, one ladies and 1 mixed; come along and show your support!

Upcomin( trainin(Training will resume around the first week of August. Friendlies are being arranged throughout the summer so look out for further details on those.

Training commences on 7th August for Whites/Golds/Greens, the rest of the club will start on Tuesday 14th August, 7-­9pm at Kallang.

Upcomin( social%8th September – Bedok ladies Rugby vs Hong Kong National Champions!! Details to follow, keep an eye on Facebook!

U+! updat#Bootcamps with Citira from UFit are still happening throughout the summer at Fort Canning Park every Wednesday at 7pm. We’ve been getting some good numbers down every week, and Citira says there’s a noticeable improvement in everyone! To sign up just send an email to:bedokkingsnetball@gmail.com

U+! For! Cannin( Bootcamp

Age : 28From : Brisneyland, Australia

What section do you play for : Bedok Blues Netball& Bedok Kings Women’s Touch Football

What do you do for a living : Grade 1 Teacher atStamford American International School. I know...poor kids.

What do you do for fun : Drink and party with fabulous people and eat according to my hang over’s requirements

How long have you played for the Kings : 1 year

How did you find the Kings and why did you join : My fabulous friend Sarah Johnsonmentioned she played Netball with Bedok and I wanted in because I played a bit in Oz, and at the stage my liver was begging for a rest.

What is the best thing about living in Singapore : My amazing fun loving group of family and friends. Living with my two favorite people in the whole world -­ my boyfriend Dan and my best friend/sister Tiffany and of course, my boodiful puppy Cami! I love the tropical weather -­ always enjoy finding out there are sweat patches in places I didn’t know could sweat. The free flow bubbles at Sunday brunches. Easy access to amazing beaches and cultural destinations in a fantastic part of the world.

Where is your favourite place in Singapore : Obviously our stomping grounds at ‘Jamie’s and Paul’s’ Bungy Bar :) Tanjong Beach Club at Sentosa Island. I also have a soft spot for the East Coast’s Jumbo’s Seafood Restaurant.

What is your best memory of the Kings so far : Bangkok Netball Tour with an amazing group of girls. Sweating out the booze at Touch Footy on a Saturday morning in incredible heat and in giant mud puddle (Turf City).

If someone was to ask you why they should join the Kings what would you say : Everyone at Bedok are so lovely and so welcoming and of course they know how to do it right: ‘Work hard...(nah not work hard)’...just ‘play hard and party hard’!!

Bedok Blues Netball

know...poor kids.

Interview wit)......Cheri# Mitchel,

Pla$ har& an& part$ har&!

...- new yo.!Make this the year that you achieve your sporting and physique resolutions, by following our Top 10 Tips.

1) Se! - goa, tha! wil, motivat# yo.Before you even set foot in the gym, you need to know why you are doing it and what you hope to achieve. Do you want to build muscle and gain weight? Do you want to lose weight and tone up? Without knowing what you want there is very little chance that you will get it, and you will probably give up on your exercise routine before you achieve anything worthwhile. It helps to have your goals in writing, so before you go to bed tonight, pick up a pen and a piece of paper and write down exactly how you want your body to change. Tear out a picture of the way you want to look from a magazine or catalogue, and keep it on your bathroom mirror so you see it everyday.

2) +n& - goo& gy"Training at home takes considerable motivation. Unless you are highly motivated and/or experienced, you’ll get bored quickly. You can never afford the “right” equipment or the space and household priorities, partners, and kids tend to distract you. Joining the right gym is very important, and simply choosing the fanciest one is not the answer. Do you really need a fancy pool, sauna and jacuzzi? Are you ever going to use them? If not, it’s a lot of membership money going to waste! Does the gym have a good atmosphere that motivates you to train, or is it full of “trendies” more interested in talking about their latest share deal or last night’s date than getting any work done. +n& - goo& gy"!

...- new yo.!

Avoid visiting the gym at peak time (5.30-­8.00pm) as you may find the place is packed and you have to queue for everything. Does the gym have friendly, helpful staff, who can teach you how to train properly? Invest in a qualified personal trainer that looks the part.

3) Ea! mor# protei'Numerous university studies show that increased protein consumption will help build muscle faster and prevents your body from using existing muscle tissue as a source of fuel. Increased protein intake prevents muscle loss during dieting and is essential for any man or woman who wants increased muscle size or just to tone up. Good protein sources include whey protein, chicken, fish, lean red meat, and cottage cheese. Using a high quality whey protein powder such as Promax is extremely convenient and beneficial to your training regime and success (and great for vegetarians).

4) Cu! dow' o' th# jun*Avoid eating sugary junk foods such as cakes, sweets, fizzy drinks, and chocolate. These high-­carbohydrate, high fat snack foods contain only “empty” calories and little in the way of nutrition. If you regularly feel really tired and end up grabbing a bag of crisps, a chocolate bar, or a fizzy drink to keep you going, get out of this habit and eat some quality food, like a piece of fruit or a Promax Meal bar to help keep your hunger at bay until your next meal.

5) Do'’! cu! ou! fa!Good fats are some of the most important nutrients in your diet, especially if you want to lose bodyfat and gain muscle. Healthy sources of fat include extra virgin olive oil, certain nuts, and flaxseed. Maxi-­EFA also provides essential fats, in the correct amounts required by your body.

6) Trai' wit) weight% 2-3 time% per wee*For men, weight training will build a more muscular and stronger physique. For women, it will give you a firmer, more toned and shapely physique. With proper instruction and discipline, you will gain strength quite quickly in the first 2 weeks. You’ll see a noticeable change in your physique in the first month and great results after 3months. And weight training is not just a great way to gain muscle. It’s also perfect if you want to burn fat and tone up at the same time.

gain muscle. Healthy sources of fat include extra virgin

Cu! dow' o' th# jun*!

7) D& cardi& 2-3 time! per wee) if fa$ l*! i! your goa'Cardio can help you lose excess bodyfat, but don’t overdo it. If you are going to add cardio work to your training schedule, we recommend a good long walk (around 1-­2hours) 2-­3 times a week (not strolling, proper walking!), or a 30 minute jog or cycle ride (hard and intense, not a gentle cruise).

8) Avoi( overtrainin+Don’t let your enthusiasm kill your results. Nothing will halt your gains faster than training too much. Stick to your routine and no more! Don’t add sets or train more days per week, because you think you have the energy.

Don’t train to the point of exhaustion and don’t do “personal bests” every workout. You’ll over train, lose motivation and give up!

9) Ge$ enoug% res$ an( sleepIf you want to build the kind of body that turns heads, your work-­hard play-­hard mantra will need to go the same way as the kebabs and the beer. Quite apart from the fact they cause your working day productivity to drop to almost zero, late-­night parties and midnight drinking sessions will undo all the hard work you put in at the gym.

You also need to minimise the sources of stress in your life. Stress can be the number one progress killer. Stress releases the muscle destroying hormone ‘cortisol’. Arguments at home, long stressful hours at work, missed meals, lack of sleep, and general chaos all contribute to that “stressed” feeling you get. If you want to get results, it’s vital that you stay as calm as possible. If you aren’t sleeping well, see your doctor. Have a massage or sit in the spa after your workout. Do anything to help you relax. Sleep is vital for rest, recovery, repair and growth. Deep sleep triggers off the natural release of growth hormone, which is partly responsible for increased lean muscle and reduced bodyfat, and continuous lack of sleep results in a serious drop in testosterone levels! Always aim for around 7-­8 hours sleep every night.

10) B" persisten$ an( never qui$If it took a week to get into shape just by popping a pill, we’d all look like supermodels with well-­defined abs and tanned bodies. Nothing comes easy -­which makes having a healthy, tanned and toned body so rewarding and attractive. Most people just give up before they get any real results. However, the real problem is that most of us lack the will power to make those little changes that are so vital for success and a body that turns every head. Don’t give up! After the first 2-­3 weeks, as your body adapts and you get addicted to the natural high you get from training, you will start to feel great and really look forward to training. After 3 months of regular training and good results, training will become a way of life! People will notice the changes and you’ll be preaching the benefits of training and good nutrition to those around you also.

Wher# ar# the$ now?......Ia' Slac*

We recently caught up with Mr Ian Slack to find out where he is now and what he is up to….here is what he had to say.

Tell us about your relationship with Bedok...

Why did you join the club and what was your involvement?

I was introduced to the Kings on my second day in country having moved over from the US. At some stage during the evening at the Bungy, I agreed to play touch the following day. Unfortunately the 50 degree temperature shift took it’s toll and I only managed about 10 minutes on the Park . . . Fortunately, I was able to recuperate with a 12 hour session back at BBS and so the story began! I was originally co-­opted into the 3rd team to add some maturity and experience (nothing to do with being old and fat) and a great introduction to the club it was. Having lived previously in Hong Kong, I was so pleasantly surprised at the integration between locals and expats and it was this that really turned my head. So proud to be involved in helping the youth teams and seeing so many great Singaporean players along legends such as Flash! Over the course of my three years, I played at times for all the senior teams, on occasions all on the same day and toured more times than I care to remember! My main involvement was of course to be Santa’s helper but also organised tours, played and was Club Captain for my final two years and have built a huge network of friends from 16 -­ 50yrs and spanning across the whole club

Where are you now and when did you leave?

I had to leave Singapore at short notice due to work in 2010 and after a year in Switzerland am now back in the UK. However, have managed to make it back on tour to Phuket for the last couple of years and hope to come back again (though doubt I will be playing after being struck down with Eye Aids! I wouldn’t say I have left the Kings yet, and don’t ever plan to do so . . . Once a King . . .

Onc# - Kin(...

What are your fondest memories of the club?

There are too many to list and as soon as I press send I know more will spring to mind. The High spot on the park has to be winning the 2008 Grand Finals ! The guys made a real meal of the league and knock outs but played out of their skin on the day! The cherry on top was seeing the People’s Champ lift the Championship Cup as well.

Off the park it has to be the many nights spent in the Bungy. I loved it best when we got allsections of the club together and the Netball and Touch girls gave the Rugby boys a run for their Money. I clearly have to be careful about favourite time on tour but the safest was probably our first court session in the pool and the mainly legends that we have left broken along the way. But without a doubt, my fondest memory is of the club members! I love seeing what you are all up to and catching up when I head back over. Too many great mates to mention!

Who do you think are some of the biggest characters you have known in the club and

why?

Sambo! In all aspects a huge character, my first coach, a fearsome one at that and huge fun on the pish Shirl! The guy that introduced me to the club. A huge soft softy and social hand grenade, I will never forget him stripping off and limbering up on the Dance Floor at the Bedok BallsDr Bob. Tourist supreme and White Collar boxer Fitzy! Only met him once but he told me he was the best so often, it must be so :) (sorry mate) Marky Lee. Mark has just put so much effort into the Club. A huge advocate and father figure for all the youth in the Club and a handy chap off the park too (aside from the Thai disco addiction) Tony King La La La Tony King La La La! But the biggest character of all, and the one that we all love has to be the gorgeous Anne Marie! Single handedly responsible for turning every kids Christmas party into a drunken wet t-­shirt competition!

Is there any special advice you could give to current club members?

GET INVOLVED!Be proud! Realise you are part of a club with a great heritage and that no individual is bigger than the Club. You get so much more out of the club the more you put in. Get stuck in at training, work hard for the coaches and your team and volunteer to help! It takes a huge amount of effort to run the club so get stuck in.

SUPPORT!We are the most diverse and successful club in Singapore! The Prems may be rebuilding at present but the Skyllahs and Netball teams are knocking it out of the park. Get along to sup-­port them, get down to the bar to support our sponsors

Stop bleating. Sh!t happens, so don’t whine about it. If something happens you don’t like, then do something about it and don’t just complain. And finally remember . . . It’s good to be a King!

Drinker% Corner...Introducin( tru# Sovie! Vodk- an& th# Lyche# Martin/

If there is one thing Russians know its Vodka and if there was one Vodka that helped alleviate the spirits of our Soviet comrades it was Stolichnaya

In 1972, the PepsiCo company struck a barter agreement with the then government of the Soviet Union, in which PepsiCo was granted exportation and Western marketing rights to Stolichnaya vodka, in exchange for importation and Soviet marketing of Pepsi-­Cola, needless to say we know who got the short end of the stick in that deal. Matt Goldstein of Whiskey Goldmine said in his review about the Stoli Martini “In our first Whiskeygoldmine vodka taste test, Stolichnaya crushed the competition. The Stolichnaya Vodka martini has a great bite with a thin and beautiful vodka flavor. The Stoli is sweet, dry and very complex. There is an overall excellence about this vodka and it separated itself from the pack. Stoli beat out Absolut and Skyy vodkas with ease.”

Made from grains and artesial water from the Russian city of Samara and the Kaliningrad region Stoli is filtered through quartz, sand, activated charcoal, and finally through woven cloth.

Fortunately for the people of Singapore our good friends at 6 drunk men are now distributing this Soviet era classic and it is now available in your favourite local bars.

Stol/ Lyche# Martin/The Lychee Martini is a truly magical mix of European and Asian ingredients, Vodka andVermouth from the west and Lychee from the east. They say that we enjoy the fruits

Total Time: 2 minPrep 2 minYield: 2 servingsLevel: Easy

Introducin( tru# Sovie! Vodk- an& th# Lyche# Martin/

6 Drun* Me' now

distributin( Stol/!

Ingredient%Ice cubes6 ounces vodka4 ounces lychee juiceSplash vermouth3 lychees, for garnish

Direction%In a cocktail shaker filled with ice add vodka, lychee juice and vermouth. Shake until chilled. Pour into 2 martini glasses and garnish with lychees.

July proved to be a busy month for the Mens Rugby section with Club 7s , U20s and a friendly match against The French boys from Galouis all be played. The young boys in the U20s did the club proud going all the way to the final where they were eventually beaten by a well drilled St Andrews team. Fielding a side significantly younger team than our opposition the signs from this match.

Pre-­season training is well underway with the boys being suitably beasted to rid themselves of the off-­season excess’! Training numbers are increasing every session with plenty of new faces in addition to the old haggard regulars as I write we are fielding 2 teams this weekend for some pre-­season friendlies with the Party team laying against SJI Old Boys and the more serious players up against the Singapore French (4th August).

The club has also managed to secure the services of Neil Morton who will be running the second team and helping with the pre season training. Neil Morton is a graduate of Edinburgh Napier before working for teh Singapore Rugby Union as a rugby development officer. Neil will bring a high level of coaching ability and focus to teh 2nds team which hopefully help them improve on last years 3rd place position.

Some of the senior boys however have been flat out coaching the Under 20 team with the young guys doing us proud by making the final, unfortunately they went down to a well drilled St Andrew’s Team. Outside of this we fielded and 2 teams in the Singapore 7s league with mixed results. Whilst we managed to put some good wins together we were not able to get enough of them to make the finals.

Training is now moved to Tuesday and Thursday evenings at St Andrew’s so come down and have a run out.

Tour...The Touring Committee is still recovering from the various injuries and infections from Phuket (and before you laugh, the Turf City parasite seems to have followed the Asian Rugby Tour to the rain soaked field in Phuket which rugby was played on!), but we still feel that the Tours Must Go On!

Me,’! Rugb- New!...

The Angkor 10s Rugby Tournament 2012 will be held in Phnom Penh on the 26th and 27th October, and preparations are underway to send a team up. The Open Tournament is played on a single day (Saturday 27th October), though tourists from Bedok tend to head up on the Thurs afternoon in order to recover from jetlag and acclimatise to the increased latitude.

Many tourists also relax on the Sunday, take in some of the sights and enjoy an evening by the mighty Mekong River, before heading back on Monday.

The Angkor 10s Rugby Tournament 2012 will be held in Phnom Penh on the 26th and 27th October, and preparations are underway to send a team up. The Open Tournament is played on a single day (Saturday 27th October), though tourists from Bedok tend to head up on the Thurs afternoon in order to recover from jetlag and acclimatise to the increased latitude. Many tourists also relax on the Sunday, take in some of the sights and enjoy an evening by the mighty Mekong River, before heading back on Monday.

So, if you want to join the tour, please contact Dr Bob (dr_fat_bob@hotmail.com) as soon as possible. The tourists are open to sponsoring students and paupers, which has proved very popular in the past and seen some great young names running out in Bedok colours. The ability to tour is all that is important!

Flights are filling up fast (Fri 26th is a public holiday in Singapore) so if you are interested, get in tough now and we’ll figure out how to get you there. Tiger Airways have just released flight details to Phnom Penh, so those on a budget now have other options than Silk Air.

Under 20’%

Bedok Kings Women’s Rugby Skyllas competed in the Singapore Rugby Club 7s over 2weekends of July. The Pings and the Pongs fought in 2 rounds of competitions against 2 Blacks team and Barbarians. At the end of the 1st round, Pings were ranked second after their defeat against Blacks 1st team in the 1st round finals. Although Pongs was ranked fifth, they have made some remarkable breaks in their games.

Pings made a great comeback and won Black 1st team in the 2nd rounds finals. They were also the overall Champion with the highest scores in the competition. Angela Zheng was announced as the top scorer of the Club 7s.

Skyllas is enjoying their break till 14 Aug and will be back preparing for an upcoming friendly match against Hong Kong 15s champions -­ HK Valley on 8 Sept. More details were be announced later.

On a social note, the team organised a Pub Crawl on 28 July to do fund raising for overseas tournaments. The team like to thank the participants who have made it a successful one.

Wome'’% Rugb$ New%...

tournaments. The team like to thank the participants who have made it a successful one.

Ange, Li. runnin( i' another tr$!Gie! makin( - brea*...

The brainchild of sports scientist Nick Morgan (who visited Singapore and spoke to the Kings in March), A Word on Nutrition (or AWON for short) is a recently launched nutritional website that aims to provide you with the practical information that you want. Whether this is health focused, sport driven, or that quick question about the better choice to make in the supermarket.

There are numerous reasons for adopting a vegetarian diet and people decide to do so at very different stages of their lives. Excluding any foods from

your diet, whether it’s meat, bread or dairy for example, can lead to macronutrient, vitamin and mineral deficiencies. It’s important you have an understanding as to what these challenges are and the necessary dietary changes you need to make to ensure you remain healthy and performing at your peak.

There are numerous reasons for adopting a vegetarian diet and people decide to do so at very different stages of their lives. Excluding any foods from your diet, whether it’s meat, bread or

Nick is passionate about nutrition, a little sporty at times (two time Aviva Ironman), and has years of experience in nutrition under his belt. Ultimately, he believes in trying to help people change behaviour, providing guidelines and advice that is practical and leads to an “action”.

Log on to the site, post a question and AWON will provide you with the answer that you can go and implement, and ideally this will stay with you for a long time to come.

Each month we will feature an article written by Nick...

www.awordonnutrition.com

focused, sport driven, or that quick question about the better choice to make in the supermarket.

There are numerous reasons for adopting a

provide you with the answer that you can go and implement, and ideally this will stay with you for a long time to come.

Each month we will feature an article written by Nick...

Nic* Morga'...nutritio' 0per! Vegetaria' sportsma'?

Protei' packe& vegetaria' sala&

dairy for example, can lead to macronutrient, vitamin and mineral deficiencies. It’s important you have an understanding as to what these challenges are and the necessary dietary changes you need to make to ensure you remain healthy and performing at your peak.

Practical Dietary Tips:

Vegetarian athletes are at risk of suboptimal protein, iron, zinc, calcium and energy intakes. If your diet is high in fibre and bulk you may run the risk of an inadequate energy intake. This is because fibre increases satiety. Wholegrain cereals, beans, pulses, green leafy vegetables and fruit are all high in fibre, relatively low fat foods and are very filling. Including energy dense foods such as nuts, tofu, Quorn, cheese, jam, honey and yoghurt helps to boost energy intake if you struggle to maintain weight.

This salad is packed with protein, health fats and immunity boosting spices. It’s perfect for a packed lunch and will keep you feeling full well in to the afternoon. You can simply serve with some quiona or couscous to increase the carbohydrate content and boost energy levels.

Ingredients6 eggs2 avocados , peeled and stoned2 x 400g cans of beans (pinto, kidney, butter beans)1 red onion, finely slicedBunch coriander leaves, roughly choppedLettuce, shredded250g cherry tomatoes, halved1 red pepper, dicedGood-­quality dressing (Lime & Coriander dressing)1 red chilli , deseeded and finely sliced1 tsp cumin

Boil the eggs for 6½ min before removing from thepan and placing in a bowl of cold water to cool.

Slice the avocados and pepper and place in a large bowl with the beans, onion, coriander, lettuce and tomatoes. Measure 3 tbsp of the dressing into a small bowl with the chilli and cumin. Once the eggs have cooled, peel and cut into quarters. Toss the salad with the dressing and add the eggs. Serve with quinoa, couscous or toasted tortillas for a bit of a treat!.

Protei' packe& vegetaria' sala&:

A bi+ than) yo. t& al' of thi! month! contributor!....

Se" yo. i, September!