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Becoming a highlander with Tanglin Trust School

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Off on a Highlands tramp

This April, the first group of Year 9 Tanglin Trust School students will head to Tanglin Gippsland to take part in the inaugural Highlands Programme. This new five-week immersive educational programme will offer the ‘Highlanders’ a mix of academic curriculum, outdoor education, adventure activities and sustainability initiatives, and ultimately a unique and enriching learning experience.

Craig Considine, CEO of Tanglin Trust School, emphasised the immense benefits of experiential learning during the formative teenage years of Middle School, and explained, “Students will have the opportunity to develop essential life skills such as resilience, teamwork, problem-solving, and independence, all while immersed in a stunning natural environment.”

The programme’s name and ethos are deeply rooted in the legacy of Tanglin’s founder, Miss Anne Griffiths-Jones, who recognised the transformative impact of learning beyond the classroom, when back in 1934, she established a boarding school in the Cameron Highlands, Malaysia, offering Tanglin students a healthy, safe and refreshing new learning environment.

The Perfect Location for Experiential Learning

Above: Mark and Sharon at Tanglin Trust

Gippsland, Victoria, with its diverse landscapes ranging from rolling lowlands to majestic mountain ranges and its spectacular seasonal changes, serves as an ideal setting for this pioneering experiential learning programme. The Highlands Programme is led by Mark Cutchie, Head of Campus, who will live on-site with his wife Sharon and the rest of the teaching team.

Mark has been instrumental in overseeing every aspect of the programme and site development – from administrative and construction planning of the new campus, to working closely with Tanglin staff to design the academic and outdoor aspects of the offering. His deep understanding of the new campus’s location, coupled with his background in education leadership, has allowed him to collaborate closely with Tanglin’s teaching staff to create an outdoor-focused curriculum that complements the learning objectives of curiosity, confidence and community – all key attributes which are developed during Middle School.

Mark’s frequent visits to Singapore during the planning process have kept parents and students informed about campus progress and plans. His passion and meticulous preparation have ensured that the Highlands Programme aligns seamlessly with Tanglin’s vision of holistic education.

Creating the Tanglin Gippsland Campus

Mark with some of the designers

Every detail of the campus and the programme has been thoughtfully planned. Student dormitories were designed and decorated using sustainable materials and colours inspired by Gippsland’s native flora. Bushfire management plans were meticulously integrated into the campus’s design, and any felled trees were repurposed where possible for landscaping and firewood, underscoring Tanglin’s commitment to sustainability.

Tanglin’s Outdoor Education department has also collaborated with the Gippsland team to design the hikes and other outdoor experiences that the students will experience, ensuring a seamless integration with the curriculum. Preparations have even extended beyond Year 9, with younger students beginning their journey towards participation in the Highlands Programme through tailored outdoor education activities.

The style and specialism of teachers involved in the Highlands Programme has also been carefully considered. Teachers with expertise in pastoral care and outdoor education were chosen to enrich classroom learning with field-based lessons in geography, history, and science.

New Tanglin Adventures in Gippsland

Staff Centenary trek

The start of the school year last August marked a turning point as planning transitioned into action! In celebration of Tanglin’s Centenary and the establishment of Tanglin Gippsland, a bold challenge was set: to hike the full 665km of the Australian Alps Walking Track. During the October half-term, Mark, supported by a local team of guides, led a group of 20 Tanglin staff, including Craig Considine and Jennifer Martin (Head of Outdoor Education), on the inaugural expedition, covering an initial 77km of the track.

The hike allowed staff to experience firsthand the breathtaking beauty and challenges that students will encounter. Reflecting on the experience, Jen shared, “When we were out in the mountains, it was all about supporting each other and appreciating the path ahead. We felt an incredible sense of pride after completing the trek – imagine how our students will feel after spending five weeks here!”

The Next Chapter

The Highlands Programme’s launch in Tanglin’s Centenary year is a remarkable milestone, with over 100 students expected to participate in its inaugural year. However, its true legacy lies in its long-term impact: challenging students, fostering independence, and creating life-changing educational experiences.

95 Portsdown Road, 139299
 www.tts.edu.sg
 www.facebook.com/TanglinTrustSchool
 instagram/tanglintrust

Pack your suitcase like a pro

Preparation is everything when it comes to travel. Whether you’re going tropical, to a colder climate, or on a sporty break, the right approach to packing your case sets the tone for the entire trip.

Skye Findlay, founder of Singapore’s Findlay The Label (findlaythelabel.com), knows the importance of packing properly. The Aussie expat who has lived in Singapore for almost a decade travels 5 – 6 times a year for work and pleasure. “I always start with a detailed packing list to avoid forgetting anything important. I plan my outfits in advance and use a mix of packing cubes and Findlay pouches to keep things neat.” Her advice for wrinkle-free packing? Sounds simple, but it’s imperative to hang dresses and skirts as soon as you arrive at your destination. “It makes a world of difference,” she says.

Left: Don’t forget your Findlay pouch!
Right: Skye with husband Michael and children Henry and Camilla

When it comes to organising your carry-on luggage, Skye relies on her signature Findlay swim storage bags. “They’re clear, so I can quickly grab what I need when I’m using them,” she explains. Inside, you’ll find must-have items like lip balm, facial spray, Kindle, charger, and mints – her priorities for staying comfortable and refreshed. With a little forward planning, you can hit Changi’s departure lounge feeling chilled, confident, and like your holiday has already started. Here’s how.

What should everyone pack for a holiday, no matter what the destination?
Sunscreen, sunglasses, and your phone. I keep mine in one of my Findlay pouches (along with my hotel key), so I can carry around the necessities throughout the day. It’s my go-to for everything – beach, pool, spa, and bar!

What about packing beauty products?
Travel-size products are a game-changer for me. When my favourites aren’t available in smaller sizes, I pump them into compact, stackable containers. Some of my top travel-size picks include:

  • Naked Sundays Collagen Glow SPF 50+ (20ml)
  • Clinique Take the Day Off Cleansing Balm (30ml)
  • Avene Hydrance Rich Hydrating Cream (40 ml)

How do you pack for different family members?
When it comes to the kids, less is more. For my son, I pack a white t-shirt for each day (except for travel days, where I go with a navy one) and colourful swim shorts. My daughter prefers to stay in her swimsuit all day on holiday, so I only pack a few dresses for the evenings. As for where we like to travel as a family, you can’t beat Koh Samui and Phuket in Thailand. And of course, there’s nowhere better than Australian beaches. My favourite spots are determined by the children. Happy, busy children equal a happy relaxed holiday!

What essentials do you recommend for families with kids?
If I said iPads, headphones and snacks, would I be the worst mother of the year?!

What are your must-have clothing and accessories for a beach holiday?
For me, it’s all about comfort and versatility. Must-have pieces include:

  • Sarongs
  • Kaftans
  • Palazzo pants
  • Swimsuits
  • Sunglasses
  • A sun hat that’s easy to pack!

How do you select the right swimwear?
I focus on what makes me feel confident based on my body type. I like to pair my swimwear with a sarong, floaty skirt, or cotton palazzo pants for a comfortable, elegant look.

“When it comes to packing for the kids, less is more”

What pieces work for transitioning from beachside to evening?
A sarong is my absolute go-to. It’s incredibly versatile and can be worn over swimwear during the day, or styled with a nice top and jewellery for a sunset drink.

What about footwear?
I pack two pairs of sandals. One is a raffia style for the beach and pool, and the other is a tan leather sandal for evenings. For transit days, I wear comfortable footwear, like a white sneaker or driving shoe.

Any beauty products you recommend for a beach break?
My fundamentals include:

  • AiryDay Lip Me SPF 50 Dreamscreen
  • La Roche-Posay Anti-Shine Mist SPF 50
  • Naked Sundays Cabana Glow
  • La Roche-Posay Cicaplast
  • Olaplex No. 3 (perfect for a sleek, holiday bun!)

What should you keep in mind when packing for a city holiday?
Comfortable shoes are a must for a city break. I like clothing that works for both casual outings and slightly dressier settings.

How do you balance packing for  sightseeing, casual events, dinners or events in the city?
I focus on adaptable, neutral pieces that can easily be mixed and matched. This allows me to go from sightseeing during the day to a formal dinner in the evening without missing a beat.

Any tips for accessories?
A classic belt can really elevate an outfit. It’s simple, stylish, and practical for both casual and more dressed-up looks.

How can you dress for cooler temperatures while still looking chic?
I always take a black turtleneck. It’s an absolute classic and pairs well with pants, skirts, or trousers. Layer it with a jacket or coat for warmth and add a statement necklace to elevate the look.

What’s on your list for a sporty holiday?
I always start with base layers if we’ll be doing something active. A cosy jumper and a waterproof jacket are also compulsory. When travelling to a snowy destination I add a warm beanie, gloves, neck warmer and snow goggles. I’m a huge fan of the thermal range at Uniqlo. They have you covered for an adventure packed holiday.

How do you make activewear work for physical activities and casual hangouts?
I like to add accessories like hats or simple jewellery, and finish with a less sporty sneaker for a more comfortable street-ready outfit for post-adventure.

What accessories should you prioritise?
Sunglasses, sunscreen, portable charger, hair ties/clip, waterproof jacket, thick comfortable socks, and shoes that you know you can last all day in. Lastly, don’t forget a sizeable bag to carry all your daily necessities around in. Rucksacks are great for this, leaving you hands-free. 

The Broome International Airport Marathon returns in 2025

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Looking for your next destination running event? The Broome International Airport Marathon returns on 3 August 2025, offering an amazing running experience on the world-famous Cable Beach in Western Australia. Choose from three distances: a 10.5km Dash, 21.1km Half Marathon, or the full 42.2km Marathon – all set against the backdrop of Broome’s coastline during perfect dry season weather.

A Unique Beach Marathon in Australia

This isn’t your average road race. Runners take on the challenge on hard-packed sand, made possible by Broome’s dramatic 8-metre tides, carefully timed to deliver optimal running conditions. Expect cool early morning temperatures (15°C) rising to a comfortable 27°C, with clear, sunny skies typical of Broome’s dry season.

Start times:

  • 42.2km Marathon – 6am

  • 21.1km Half Marathon – 7am

  • 10.5km Broome Dash – 7am

Make it a Holiday!

The Broome Marathon is designed to be a holiday-worthy experience. With direct flights from Singapore and across Australia, it’s easy for runners and their families to combine a fitness goal with a tropical getaway. As the saying goes: “Come for the run and stay for the sun.”

Whether you’re chasing a PB or soaking up the scenery, you’ll be inspired by sweeping views of turquoise waters, golden sands, and the serene sound of waves. Many runners describe the experience as both grounding and uplifting – a perfect mental reset.

Why Broome?

Broome is a jewel on WA’s north coast. Famous for Cable Beach, camel rides at sunset, and its laid-back vibe, it’s the perfect escape for runners wanting more than just a race. The Broome Marathon attracts participants from all over Australia – and increasingly, from Singapore – thanks to its unique setting, organisation, and family-friendly appeal.

Read on for a Runner’s Perspective

“The hard packed sand laid before us like a golden road, and I registered for the first time how runners who had come before me on this challenge had set such fast times.”

“Pre-race nerves transformed into excitement as the countdown to the start quickened.  Training had not gone 100% to plan, as work and life did get hectic at times.  However, I was feeling motivated and the fittest I had in years”.

“When the 5 minute to race start warning was issued, I received my final farewell and good luck message from family and headed to the start line.  I was still in the shade of the sand dunes; it was calm and cool and the air was so clean”.

Find registrations and event details at www.broomemarathon.com.au or email [email protected]

 

Welcoming our small & mighty ANZA Netballers!

The super-cute 2019 cohort of ANZA Netball

Welcome to the 2019 cohort of ANZA Netball players! Our group of five-year-olds had a fabulous first session in January, with many eager parents watching from the sidelines. Typically, parents volunteer to coach once they see how fun and rewarding it is to be involved, as well as how much their children enjoy it. The ANZA Netball volunteer pool has grown each year, with parents eager to be part of our wonderful community. As a result, we now have more coaches than ever, and it’s fantastic to see so many parents actively participating in their daughters’ sporting experiences.

For this 2019 cohort, we’re fortunate to have some experienced, long-term ANZA families involved, including the Butler family (fourth daughter) and the Bishop family (third daughter). Parents from both families, along with some new faces, jumped in to help as volunteer coaches during the very first session. ANZA Netball truly appreciates every contribution because, without our volunteers, the success of our netball programme wouldn’t be possible.

Warm-up Games

The young netball players began their first session with fun warm-up games, focusing on balance, movement, and coordination. They were then introduced to the soft balls. Even the shyest new member, who was initially hiding on the sidelines, was tossing the ball and clapping by the end of the session. It was a terrific first experience, and no doubt, the girls will be eager to return!

Like mother, like daughter

Jacquie Arnott played with ANZA Netball in the late 90’s when the club was based at UWC. She returned to Canada with her family at the age of 12 and went on to play basketball and volleyball as netball wasn’t such a big sport in Canada. Jacquie has now returned to Singapore with her own family and her five-year-old daughter Clementine has started with the new 2019 cohort. It is marvellous to see two generations of ANZA netball players together!

Coaches Annelotte and Charlotte

Recent players return

The 2019 group session was led by Coach Charlotte, a former ANZA player from the 2000’s. After leaving Singapore to attend university, Charlotte is now back in the ANZA family as a coach. She was assisted by teen coach Annelotte, who has recently been playing for ANZA. Having the session led by two such fun and experienced ANZA netballers made the training extra special and meaningful for the young girls.

The King’s School: Growing leaders for a world in need

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Almost 200 years ago, The King’s School was founded for the purpose of educating young men whose character exemplifies humility and excellence and who seek to make an outstanding impact for the good of society.

The 320-acre campus in the heart of Sydney is the ideal living and learning environment for boys from Years 7 to 12. With a focus on the development of the whole student, this space is used to deliver an array of curricular and co-curricular offerings.

Boarding is at the core of The King’s School. For boarders, the School is their second home, it is where they live, learn and grow alongside their mates and where they are supported by a highly qualified team of boarding professionals.

“The School’s extensive geographic footprint provides the perfect environment for our students to challenge their minds, bodies and souls. Our boys are taught to strive for excellence for the sake of being excellent for others, and it is through this approach that Kingsmen grow to become Global Thought Leaders,” says The King’s School Headmaster, Mr Tony George.

Healthy risk appetite

What makes a King’s education unique is that every student is encouraged to develop a healthy risk appetite, embrace challenge and adventure, and be actively engaged in the school community.

Whether a student is a day boy or a boarder, all Kingsmen are immersed in the residential community.  This sense of unity is evident as students and staff come together to share meals in the dining hall each lunchtime. Beyond mealtime, students have access to the School library for quiet study and one-on-one tutoring sessions. Additionally, boys can take advantage of the sports fields for extra co-curricular activities, sports training, or simply to connect with one another.

Boarding experience

Boarding at The King’s School, Senior School starts in Year 7 at the Gowan Brae boarding house, where the focus is on providing a smooth transition for those new to the boarding experience.

For Years 8 to 12, King’s operates a vertical boarding mentor program, which sees students across the year groups sharing a boarding house. This program encourages mentorship and leadership, with younger students mixing with and learning from the older students.

Christian Community is integral to a King’s education, and the School recognises that boys must have authentic and tangible experiences within their community and beyond to become young men of integrity.

The King’s School is committed to making an impact for the good of society. “There is so much to learn inside and outside of the classroom, and it is the unique educational recipe at King’s which teaches students to live out the School’s motto- ‘fortiter et fideliter’, meaning bravely and faithfully,” says Mr George.

Discover more about The King’s School education and boarding adventure by attending the upcoming Singapore Community Evening on Friday, 25 April, at Dallas Restaurant and Bar, 31 Boat Quay, Singapore.

To register, visit https://events.humanitix.com/the-king-s-school-visits-singapore-in-2025.

Charity Travel Auction – A journey to Australia’s wild heart

Cable Beach Clubs

Bid on an unforgettable escape to Broome and the Kimberley – where red earth meets turquoise seas

VALUE SGD $6,000 | 100% of proceeds go to charity

This exclusive 4-night package for two invites you to discover the magic of Western Australia’s northwest, with luxurious stays at the iconic Cable Beach Club Resort & Spa and the award-winning Cygnet Bay Pearl Farm.

With 5 days of car hire, you’ll have the freedom to explore at your own pace – from sea safaris and pearl farm tours to scenic flights and sunset cruises. The experience is topped off with a stunning saltwater pearl pendant – the perfect keepsake from an extraordinary adventure.

Camels on Cable Beach – Photo Credit CJ Maddock

Prize Includes:

  • 3-Nights’ Accommodation at Cable Beach Club Resort & Spa in a Garden View Studio with breakfast daily for Two – Broome’s iconic resort, perfectly positioned on the world-famous Cable Beach. A luxurious base to relax and indulge while exploring the region.
  • 1-Night Accommodation at Cygnet Bay Pearl Farm for Two – Australia’s oldest operating pearl farm and Gold winner in the 2023 Australian Tourism Awards for Unique Accommodation.
  • 5-Day Car Hire
  • Pearl Farm Discovery Tour for Two at Cygnet Bay
  • Sea Safari Tour for Two from Cygnet Bay
Cygnet Bay Pearls Pearl Pendant
  • Panoramic Town Tour for Two with Broome & Around Tours
  • 30-Minute Colours of Broome Scenic Flight for Two with Frontier Helicopters
  • Broome Sunset Cruise for Two with Broome Whale Watching (subject to dates of travel)
  • A saltwater pearl pendant (valued at $1,000) from Cygnet Bay Pearl Farm — a beautiful and authentic keepsake of your time in Broome.
Cygnet Bay Pearl Farm

Quick facts about Broome that make it truly one-of-a-kind:

  • Home to the third largest tidal movements in the world
  • You can witness the largest annual migration of humpback whales on the planet
  • Discover the most diverse and extensive collection of dinosaur footprints in the world
  • Experience the natural phenomenon of the ‘Staircase to the Moon’, unique to this region
  • Once the Pearling Capital of the World, Broome produced over 80% of the world’s mother-of-pearl in the early 1900s — a legacy still visible in its multicultural heritage and thriving pearling industry today
  • The only place in Australia where you can witness the great shorebird migration, the most significant shorebird migrations in the world.
King George Falls – Photo Credit Dan & Zara Avila Cakewalk Media

T&Cs:

The package will be valid for travel from June to October 2025, subject to availability, with blackout dates during the WA July school holidays (5–20 July) and the week leading up to and including Broome Cup (10–17 August).

With Jetstar Asia now operating direct flights from Singapore to Broome twice weekly until October, it’s never been easier to access this remote and remarkable corner of Australia. The package has been designed to highlight the best of Broome and the Dampier Peninsula, offering a perfect blend of luxury, adventure, and cultural insight.

 

10 minutes with: Founder of Singapore’s Space Faculty, Lynette Tan

What sparked your love of space?
Growing up, I was always curious about how things worked, from the mechanics of simple machines to the mysteries of the universe. Aged five, I made my first “space rocket” out of an oversized cardboard box! This curiosity led me to pursue a degree and master’s in chemical engineering at Stanford and, eventually, to found Space Faculty.

 

What made you realise you could create opportunities in this area?
While working in both government and private sectors in Singapore, I noticed that while Singapore and Asia are brimming with talent, the pathways to deep-tech fields like space exploration, AI, and robotics seemed out of reach for many. I wanted to create a pathway for individuals to explore these exciting areas. That vision became Space Faculty.

What’s the mission of Space Faculty?
It exists to help build a “learning roadmap” for students and makes the space sector accessible to those passionate about exploring its potential. We aim to inspire and equip future leaders through unique programmes like the Space Entrepreneurship Bootcamp and the Nano-Satellite Building Workshop with experts from the United States Air Force Academy, held in the second quarter of the year.

Above: Lynette with SG Prime Minister Lawrence Wong in 2024.

What inspires you about working in the space sector?
Space is about dreaming big, solving challenges, and creating opportunities. It’s a frontier that connects science, entrepreneurship, and humanity. Helping others unlock their potential in this realm is incredibly rewarding.

What role do you see space tourism playing in the future of space exploration?
Space tourism is crucial for driving innovation and lowering costs in space exploration. It sparks demand for new technologies and makes space travel more accessible. AI is also a key player in the field, offering groundbreaking potential. It can enhance the affordability, efficiency, and ambition of deep space missions, making the future of space exploration even more exciting!

With International Women’s Day in March, how do you inspire more females to get involved?
The STEM field is male-dominated so representation is key. When young girls see women leading in the space industry, it turns dreams into possibilities. Space Faculty also facilitates internships for both local and international students to understand the space industry, and shadow leaders or work in space companies.

Doing an interview in Paris

What advice would you give to someone about entering the space field?
I’d encourage them to join space communities and programmes, like the International Space Challenge, the world’s longest-running space competition, or Expand Space, an annual event connecting innovators globally. Space offers endless opportunities fuelled by experimentation, learning, and leadership – all core to Space Faculty’s mission.

 spacefaculty.asia
 @spacefacultyasia

 

 

Can swimming pools hurt your teeth?

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Living in Singapore likely means you and your family spend a lot more time in the pool. While swimming year-round can be great, we often overlook the impact it can have on our dental health. Pool water, especially if it’s highly chlorinated, can potentially lead to enamel erosion, causing tooth staining, sensitivity, and an increased risk of cavities over time. To help us understand the best ways to protect our teeth, we spoke to USA certified dentist, Dr. Josh Liu from Expat Dental.

Chlorine and Its Effects on Dental Enamel

Chlorine is a necessary disinfectant in pools and water play areas. However, when too much chlorine is added to pool water, it can lower the pH, making the water more acidic. When the pH level of pool water falls outside the ideal range of 7.2 – 7.8, it can become corrosive to dental enamel – the hard, protective outer layer of your teeth.

Dental enamel protects against decay and damage to your teeth. While this protective layer is known for being the hardest substance in the human body, it is not impervious to damage and does not regenerate. This makes it crucial to recognise the signs of enamel erosion early so you can limit your exposure.

Who’s at Risk of Dental Erosion from Pool Water?

Dental erosion from pool water can affect anyone who spends extended periods in the pool, such as:

  • Competitive/Frequent Swimmers: Those who swim for 6+ hours a week.
  • Children and Adolescents: Younger individuals often have more porous enamel, making them more susceptible to erosion from acidic environments. They also tend to keep their mouths open while swimming or frequently ingest pool water.
  • People with Inadequate Oral Hygiene Practices
  • Those Consuming Acidic Foods/Drinks: People who consume a diet high in acids (such as soda or citrus fruits) may increase the risk of erosion.
  • Individuals with Existing Dental Issues: Those with pre-existing dental problems, such as enamel hypoplasia or acid reflux.

Signs Your Teeth Might Be Suffering From Too Much Pool Time

Signs of enamel erosion can include:

  • Tooth sensitivity
  • Visible discoloration or yellowing of teeth
  • A glossy/shiny appearance on the tooth surface
  • Development of small dents or grooves on the teeth
  • Teeth appearing more translucent, particularly at the edges

Tips for Protecting Your Teeth While Swimming

Whether you’re a casual swimmer or a competitive athlete, follow these simple tips to protect your teeth in the pool:

  1. Regular Dental Check-Ups: Visit your dentist regularly for check-ups and professional cleanings. If enamel erosion is occurring, your dentist can detect it early and monitor the health of your teeth.
  2. Rinse Before and After Swimming: Rinse your mouth with fresh water before and after swimming.
  3. Use a Mouthguard: Some studies suggest that a mouthguard may provide a barrier between your teeth and chlorinated water. Talk to your dentist to see if this could be a good option for you.
  4. Practice Good Oral Hygiene: Floss daily and brush your teeth twice a day with fluoride toothpaste.

Expat Dental – Novena Medical Center Clinic
#08-15/16 Novena Medical Center, 10 Sinaran Drive
Office: 6397 6318
WhatsApp: 9656 0697

 

Is your teen ready for take-off?

Parenting: it never stops. No sooner have you navigated a small person through the trials and tribulations of childhood and their tweens, they want to go on holiday without you. They become wildly giddy about escaping, while you just feel  . . . wild.

“Travelling without parents is a mark of a maturing young person and a common way that teens begin to step out into the world,” explains Paula Brunning, Counsellor at The Counselling Place (thecounsellingplace.com). But just because your child has grown up travelling, it doesn’t mean that they will automatically understand or have the skills for independent trips.

Breaking solo travel down will ensure logistics, planning, cultural awareness, personal safety, and a knowledge of the importance of Factor 50 sunscreen are all covered so your teen is well-prepared. Read on for Paula’s guide.

Monitor Mindset

Being psychologically prepared to travel alone for the first time requires an adaptive mindset, an ability to manage anxiety, and sensitivity to cultural differences. “If a teen can adjust their expectations, they’re more likely to have a rewarding experience,” says Paula. “Travel isn’t always perfect, and that’s okay. Encouraging them to embrace challenges and see them as part of the adventure rather than obstacles is important.”
   

An adaptive mindset involves managing expectations. Teens who realise there will likely be some difficulties along the way – whether navigating unfamiliar spaces or handling logistical tasks – are less likely to feel frustrated or disappointed. Setting expectations that everything may not go smoothly, but that the experience will still be enriching, sets them up for success. Paula continues, “Travel involves unpredictability, and it’s best to approach it with flexibility. When expectations are too high, teens can feel deflated when things don’t go according to plan. But when they are mentally prepared for bumps along the road, they are able to adapt and enjoy the journey.”

Get Talking

Fostering open dialogue is essential so that parents can offer guidance to kids without being overprotective. “Use active listening to validate your child’s emotions,” recommends Paula. “Demonstrate trust and ensure that pertinent conversations take place beforehand (not when they’re on the beach in Zakynthos). Share your concerns by creating a chat that allows your teen to share what they know, think, or can investigate prior to their travels to become more informed.
   

Boost confidence by telling your teen you believe they can manage this, and discuss scenarios to promote problem-solving skills. Ensure they have useful information readily available and that they’re involved in planning for insurance. Check that emergency information (medical care, consular contact details, accommodation information, home contact details), is in hand and that details are stored in at least one place other than their phone.
   

Paula continues, “Let them know that you have their back and can be an emotional anchor for them while they’re away. Explain that you’ll be there for them unconditionally if something goes wrong. If you travel, lead by example and share the steps you take on your trips, sending updates on safe arrivals and communicating in a way you’d like your teen to.”

Safety Matters

Ensure your teen understands hygiene practices and potential health risks in specific regions. It may be advisable to get vaccinations before travelling and to follow local habits, such as eating only fruit they peel themselves, avoiding ice in drinks, and so on.

Being substance-aware is crucial, especially if your teen uses any substances, including alcohol. Discuss the risks of accepting drinks from strangers, and advise them never to return to a drink they’ve left alone for any reason. Buying only sealed, branded items is one way to stay safer.

Sex education should cover consent, protection, birth control, and health-related issues like STDs. Encourage them to learn about local customs and laws to avoid misunderstandings. Paula says, “Sometimes, terrible things happen. Be frank and open about safety risks, both obvious and subtle. Use news articles, travel advisories, and other resources to discuss issues like substance use, personal security, and the locations they’re visiting.”

Importantly, encourage your teen to trust their instincts about people and situations. Ensure they have a plan for what to do if they feel unsafe, including having emergency contacts and knowing how to call local authorities. “This will provide them with confidence, reassurance, a more worldly outlook, and a feeling that ‘you’re in it together’ before they head off,” Paula adds.

“Building awareness of homesickness, culture shock, and frustration is key”

Maintain Communication

Have a discussion about what communication will look like while your teen is away. Be clear if a text will do, or if you want a video call. Depending on the circumstances, time difference, frequency of moving and other factors, how often will it be reasonable to communicate?

Plan for scheduled check-ins to avoid being intrusive. Know your teen’s itinerary so you can prompt for pre- and post-arrival confirmation. Request that they share their location with you or a friend, especially if they’re deviating from an itinerary or building one as they go. “Another great idea is a group chat,” Paula continues, “Setting one up, especially if friends are travelling together, provides an update in a simplified manner to all parents at the same time (and means you can all fret together!).”

Face Emotions

While the sense of independence can be thrilling, the realities of navigating new environments, managing relationships, and making decisions can be a bit daunting. “For many teens, the initial excitement of travelling solo or with friends soon gives way to the realisation that it’s more demanding than they expected. “Peer pressure often comes up when in a group. It’s hard for teens to go against the grain when everyone else is doing something, but it’s fundamental that they can voice their opinions and stand up for their personal choices, even when it’s awkward.”
   

Building awareness of feelings like homesickness and frustration is also key. “Culture shock is a real part of travelling, and it’s okay to feel unsettled. Understanding that it’s natural and acknowledging these emotional responses helps children to move through them more effectively,” says Paula.
   

In addition, decision fatigue can be an issue. From deciding what to eat to figuring out transport, it can feel overwhelming. Paula continues, “Teaching prioritisation skills is helpful. When teens know how to assess what matters, and make decisions that align with their goals, they can reduce the mental load of making constant choices. Ask them how to break down tasks and focus on what needs to be done in the moment.”

Look After You!

It can be hard to let go and allow your teen to move into being independent. Have realistic expectations of them and yourself. Get savvy about what’s developmentally appropriate for your teen and support them to reach these milestones. “When worries grip you, pause and consider whether they’re realistic,” suggests Paula.” Also, have your own person to talk with – your partner, a friend, or a therapist. Ultimately, focus on the growth of both you and your child. And give yourself a hefty pat on the back for raising your teen to be prepared and curious in life, while continuing to be a strong support for them.”

5 common running mistakes to avoid: Tips from a podiatrist

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Despite the challenging climate, running is a brilliant way to stay active in Singapore! Run clubs are gaining huge popularity, and with races like the 2XU, HYROX and Standard Chartered fast approaching, we spoke to the Head Podiatrist at UFIT, Lewis Nurney, to get some tips and advice on avoiding common running pitfalls.

Progressing Too Quickly

It’s tempting to push yourself, especially when you’re eager to improve. But increasing your running volume too quickly can lead to injuries like shin splints or stress fractures. I recommend gradually increasing your weekly mileage by no more than 10% to allow your muscles, tendons, and bones to adapt without overloading them.

Neglecting Strength Training

Many beginners focus solely on running and overlook the importance of strength training. Strengthening your legs, core, and glutes plays a key role in preventing injuries and improving your running form. Incorporate resistance exercises like squats, lunges, calf raises and planks into your weekly routine to build a solid foundation. This will help you run more efficiently and reduce the risk of common injuries such as IT band syndrome and runner’s knee.

Wearing The Wrong Shoes For Your Foot Type

This is something I see all the time in the clinic. There are so many running shoes on the market, and it can be very easy to get sucked into brands’ fancy marketing claims! Ultimately your foot size, type and biomechanics are unique, and whether you have flat feet, high arches, or neutral alignment, they all require different levels of support. If you’re a competitive runner, the right shoe can also improve your efficiency and running economy. This is where a podiatry running assessment can be hugely beneficial. At UFIT, we use advanced technology to evaluate your movement patterns, strength and gait, uncovering any inefficiencies and identifying potential injury risks.

For some runners, custom foot insoles provide extra support and improve efficiency. While not necessary for everyone, they can help:

    • Improve Alignment: Proper foot support reduces stress on your knees, hips, and lower back.
    • Absorb Shock: Reducing impact helps prevent overuse injuries common in road running.
    • Reduce Fatigue and Injury risk: Supporting the foot structure allows you to run longer with greater comfort.

Running Through Pain

Pain is your body’s way of telling you something’s wrong. It’s common to feel a little discomfort after a run, but if you’re experiencing sharp or persistent pain in your feet or lower limbs, stop, rest and consult a professional. It’s important not to ignore pain and just hope it goes away on its own, as this could lead to more serious injuries further down the line. Podiatrists specialize in diagnosing the root cause of an issue and preventing re-occurrence through non-invasive measures, like shockwave therapy. Early treatment can help prevent long-term problems.

Poor Foot Hygiene

Runners often focus on performance and recovery, but forget about basic foot care. Sweaty socks, damp shoes, and long training sessions create the perfect environment for blisters, fungal infections, and even athlete’s foot, especially in Singapore’s humid environment! Keeping your feet dry and clean is essential for preventing discomfort and infections. Here are a few simple habits I recommend to improve foot hygiene:

    • Wear moisture-wicking socks to reduce sweat buildup or try running toe-socks to reduce friction.
    • Allow your running shoes to fully dry between runs by removing the insole and cleaning.
    • Keep your toenails trimmed to prevent ingrown / damaged nails, which can become painful and infected if left untreated.

If you notice persistent skin issues like cracked heels or fungal infections, a podiatrist can help manage them before they impact your training. Taking care of your feet is just as important as training smart. A little attention to hygiene can keep you running comfortably and injury-free!

If you would like to book a running consultation or an appointment with an experienced Podiatrist, check out UFIT’s Podiatry clinic in the CBD.

 +65 9829 9523
 21 Club Street, #01-01, 069410