OUR 10TH ANNIVERSARY :)

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10 years

Come in this November for our lucky draw and prizes galore ~ we are celebrating our 10th anniversary in Pilates, here in Singapore 

Always a pleasure serving you and seeing to all your health and fitness needs through PowerMoves Pilates 🙂

Thank you all for your continuing love and support ~ we are very honored and most humbled.

One in fitness with you,

Your PowerMoves Team

 

Get Fit News ~ Shape August 2014

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Pilates exercises for runners with tight hamstrings.. Make your next run your best yet.. By following the Pilates Saw and Single Leg Kick as demonstrated here by Susie Chamberlain.. Pilates Instructor at PowerMoves Pilates in the Park 🙂

PowerMoves Pilates in the Park

www.powermoves.com.sg

GET LEAN & STRONG

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Sculpt a more beautiful physique, improve your posture and feel more confident with Pilates at PowerMoves Pilates-in-the-Park Singapore.

Pilates is one of the most effective workouts for transforming your body, refreshing your mind, and boosting your energy and self-confidence. This form of exercise is a careful blend of strength and flexibility training, where you build endurance and power, improve posture and tone, and enhance coordination and balance.

PERFECT FOR ALL LEVELS
Trying Pilates for the first time may seem daunting, but PowerMoves Pilates-in-the-Park is ideal for those who are just starting out. With internationally qualified Pilates instructors and small personalised classes, you can expect to receive all the guidance and support to get the most out of each session.

Even if you’ve done Pilates before, PowerMoves has something for you. It offers a range of programmes, encompassing private and group classes on the Mat and on the Reformer. There are 100 classes weekly to choose from, offering a diverse and rich repertoire of movements and benefits.

TRANSFORM YOUR BODY, HEAL YOUR MIND
Working out at PowerMoves can result in longer, leaner muscles, improved muscular tone, increased core strength and stability, and improved posture. Over time, Pilates can also help prevent injuries, bring relief from stress and back pain,improve your balance and coordination, boost your circulation, and enhance athletic performance. Plus it is effective in post-rehabilitation cases.

BEAUTIFUL STUDIOS
PowerMoves has been voted as having the most beautiful Pilates studios in the world, and it’s not surprising considering its three locations – Dempsey Hill, Rochester Park and Bishan Park. Rustic and welcoming, these tropical studios offer a tranquil and comfortable environment for those who wish to practise Pilates in style. Call 6472-2221 or visit www.powermoves.com.sg for more information about the body-altering benefits of Pilates Singapore.

How is Pilates good for you?

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Pilates was originally designed to treat injured and bedridden soldiers in World War I. Although it was developed for clinical and rehabilitation purposes, it has become extremely popular with dancers, gymnasts and celebrities seeking the long and lean-muscled look. Today the Pilates method is widely practised for both its rehabilitation as well as its body conditioning and fitness benefits.

Pilates is an innovative mind-body exercise developed by Joseph Pilates. Blending eastern exercise philosophies with western fitness science, Pilates is a holistic discipline that improves physiological fitness and enhances psychological wellness. It combines the mental focus and specific breathing of yoga and Chinese martial arts with the physicality of gymnastics and other sports movements – creating an entirely new training regime that accentuates controlled grace in power and flowing beauty in movement.

Pilates is effective in rehabilitative and clinical therapy because of its strong focus on good posture, efficient movement and strengthening of proper musculature. With better body awareness through Pilates, one’s motor control and precision in movement can be improved. This results in better, more productive and efficient muscle functions during the workout. The benefits of this mind-body control and synergy can then be applied in all other areas of daily life.

Regular practice of Pilates will also ensure improved balance, coordination and circulation as well as increased core strength, flexibility and mobility. The emphasis on controlled, low-impact movements and correct breathing helps to ease pain, stiffness and rigid joints. Pilates is especially useful for persons suffering from chronic pain in the neck, shoulders, back, hips and knees; issues with postural and biomechanical problems; concerns with sports conditioning and injury prevention.

While weight training exercises tend to build short, bulky muscles, Pilates creates long, lean muscles. It is especially important in the strengthening of the ‘core’ muscles that stabilize and hold you up – giving you better posture to do your daily routine, creating a strong centre so that you can perform all tasks with ease and balance, and ensuring that you move your body correctly to avoid aches and pain. This core stabilization of the body also realigns the body to prevent any muscular imbalances. Pilates teaches you to connect your brain with your body, making all movement and exercises you do more efficient and effective.

Pilates can be physically challenging and keeps your heart pumping in the target zone so you burn more calories in less time. At intermediate and advanced levels, you will be able to move rapidly through the exercises without losing proper form, and your stronger core will take you from one exercise to the next with precision and control. For optimal fitness results, incorporate the principles of Pilates into your regular workout routine to combine form with function, add depth and proficiency towards an intensely beneficial workout each time.

Several benefits of Pilates rehabilitation and physiotherapy include improved postural issues; easy on the joints – low impact in nature; improved balance, coordination and circulation; increased mind-body awareness; enhanced functional fitness and ease of everyday movement.

All Pilates exercises are scientifically-based, gentle and restorative, and can be modified to meet the needs of each individual. Pilates was also designed as a mind-body regime that reduces stress and anxiety through consistent practice.

Call PowerMoves Pilates in the Park for your body makeover today!

Singapore’s biggest fitness trends in 2011:

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Keeping Fit while Having Fun in our integrated waterways and parklands: Through Singapore’s ABC (active, beautiful and clean) waters programme, more people are finding new vibrancy and quality of life in our revamped parks. With meandering rivers and tranquil lushness spanning the length of our urbanised city-state from Pandan to Punggol and Bedok to Bishan, families are embracing the outdoors in the park for fun and fitness as a way of life.

Low Impact but High Yield Exercises through Pilates: People today are growing more affluent but the population is ageing and the stresses of balancing work and family can be intense. Both physical health and mental wellness have become a priority. Besides lengthening and strengthening your muscles, Pilates is low-impact on the body and benefits your emotional health. The smooth, steady movements calm your mind and soothe your nervous system. Pilates improves your circulation and builds endurance in a therapeutical way. Each workout will leave you feeling calm, centred and balanced, and you walk out of each class looking leaner, taller and more toned; and feeling recharged and youthful.

Multiple Benefits in One Regime: Men and women today have less time but want all the benefits available from a cardiovascular workout (to build endurance and burn fat), interval training (to intensify workouts and calorie-burn), and weight training (to maintain bone density and increase muscle mass ~ the more muscle you build, the more efficient your metabolism will be). Pilates offers them their choice of all these benefits in one fitness regime.

Here in Singapore, we would like to see you:

Make healthy food choices ~ fruits and vegetables have antioxidants that protect against major illnesses, calcium is good for our bones, protein like fish aids cell renewal and keeps your heart healthy, fibre-rich foods leave you feeling more satisfied for longer;

Stay active ~ the body was created to be a moving one ~ do something you enjoy, do it with a friend or a trainer, do it often and do it right!

Here at PowerMoves Pilates in the Park, our new programmes for you:

Unlimited Matwork ~ four weeks is all it takes to strengthen and tighten the muscles holding your body together ~ look and feel positively different with your daily dose of Pilates in just one month ~ now $498, usually $698;

Jumpstart Fitness ~ achieving your 2011 resolution of a fit & fab body thru Pilates ~ every workout forces the use of core muscles and combines the benefits of strength training, calorie burn and the flexibility benefits of Yoga ~ 10 sessions for $600 now, usually $760!

Power Moves!
Your partner in fitness through Pilates 🙂

Prep Your Bod for Festive Flirting

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The party season will soon be upon us and, with it, those inevitable pangs of fear and body-loathing that can afflict even the most outwardly confident of women. The double-edged sword is drawn – the cocktail parties with free-flow canapés and champagne, the groaning buffet tables and the calorie-laden cocktails conspire to sabotage your figure… at the time when you want to look your very best.

However, with some simple preventive and remedial moves, you can have your body party-ready long before the first champers cork is popped. Ms Claudel Kuek, Managing Director of PowerMoves Pilates in the Park network, suggests you should work on all of your body but concentrate on one or two of your best features. That way you can magnetise all eyes on – say, your lithe and lovely legs – and divert attention from your slightly thick waist or your less-than-ample cleavage.

Here are all the moves for priming and prepping a party-ready bod.

For ladies with lovely long legs suited to strutting in a pair of killer heels, try toning them with Side Kick Kneeling. Here’s how… Start by kneeling on both knees with your hands behind your head. Reach your left hand down to the mat and raise your right leg parallel to the mat. Your left hand is under your shoulder, your left hip over your left knee, your right elbow reaching to the ceiling. Inhale to prepare. As you exhale, kick your right leg toward the front of the room and then toward the back of the room. Bring your leg back to centre and repeat 12 times before switching sides.

For damsels with delicious derrieres, why not add a little extra oomph to an already perky butt with Single Leg Drops? To begin, lie on one side in a straight line with the bottom arm supporting your head up. The top arm is bent with hand placed on the mat. Keep your pelvis in a perpendicular line to the mat. Lift your top leg to hip height and flex your foot as you point your toes towards the mat in front. Imagine your big toe is touching a hot stove on the mat so you don’t want to stay there long. As soon as the toe taps the mat, it lifts off the mat again with the heel of foot reaching to the ceiling. Stay stable and square in the hips as you tap and lift your toes for 25 times without stopping. Breathe normally.

For graceful gals with alluring backs, lengthen and strengthen your spine with the Swan. Lie on the mat face down, keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Extend your shoulders away from the ears. Keep your legs together as you engage your abdominal muscles, lifting your belly button up and away from the mat. As you inhale, lengthen your spine, sending energy through the top of your head as you press your forearms and hands into the mat to support a long upward arc of the upper body. The elbows are close to the body, the head stays in line with the spine, and the hips stay on the mat. On the exhale, release the arc, lengthening your spine as your torso returns to the mat in a sequential way (low-belly, mid-belly, low-ribs until you are in prone position again). Repeat 6 times.

For misses with sexy midriffs, define your admirable abdominals with Long Arm Crunches. Lie face-up with your knees bent, feet on the floor. Interlace your fingers, extend arms above your head and pull your abs in. Inhale to prepare. As you exhale, lift your arms, head and shoulder blades off the ground at the same time in a slow and controlled manner. Inhale to lower in 2 slow counts. Repeat 8 times.

For a sexy cleavage, enhance what Nature gave you – or didn’t – with a Wonder Bra. (Sorry, Pilates can only do so much in this department – but it can improve your posture so that your back is straight, your shoulders are drawn back and your chest is both standing to attention and attracting it.)

Once you’ve optimised your physical assets with Pilates, you’ll feel confident to walk into a roomful of beautiful people and hold your head high, confident in the knowledge that your bod is party-ready and flaunt-worthy. And while you’re at it, permit yourself a little guilt-free indulgence… Chocolate fountain, anyone?

By Suzanne Lauridsen
www.powermoves.com.sg

PowerMoves Pilates Listens…

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Thank you for sending in your fitness queries to us. We will address your issues here on our pilates blog or directly to you should you request for privacy. Always happy to be at your service! 🙂

Q: What kind of equipment should I invest in if I want to set up a home gym in my four-room flat? What are the things I should look out for when purchasing them and how should I maintain them? I would like to own minimal pieces of equipment but be able to work out various parts of the body.

– Khal

A: Do consider light to medium hand-held weights or strap-on weights. These help to challenge your body during your regular workout routine. Also beneficial are the latest apparati like the magic circle (flex ring), the foam roller, the flex band and the fit ball. All very affordable, easy to store away, and gives you that extra oomph for whichever parts of your body you are working on that needs taking it up a few notches.

Q: Does working out during different parts of the day make any difference? I read that it is better to exercise in the morning than at night but being a working mum, I find it more convenient to workout at the end of the day after I tuck the kids in to bed than to wake up at 5.30am for a jog.

– Mary F.

A: Training at different times of the day does not make much of a difference physically. However, training in the mornings is preferred to late in the day because we find that people who train in the morning skip fewer workouts and have less difficulty making healthy food choices during the day. Deciding to train in the morning also means that you choose the healthy option of sleeping early, waking up on time and eating a decent breakfast. This in turn builds good habits, which leads to long-term success. That being said, anytime of the day is a good time to workout, as long as it fits nicely into your busy schedule and you can make it a fixture in your daily routine.

PowerMoves Pilates-in-the-Park

PowerMoves Rewards the Strongest, Most Flexible Characters in the World – Mums – with Bodies to Match!

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Home-grown powerhouse Pilates brand, PowerMoves, is honouring mothers from 3-15 May with a FREE Pilates-in-the-Park Matwork session. Founder and Managing Director of PowerMoves, Ms Claudel Kuek, herself a mother of two, believes it’s only fitting that women of strong character and flexible attitudes should be equipped with strong, flexible bodies to match.

Pilates itself has emerged as the technique of choice among discerning and sophisticated fitness enthusiasts. Its low-impact, highly effective form of exercise has garnered a growing following, with legions of fans worldwide including Hollywood celebrities, expecting mothers and even agile grandmothers.

A matwork session is an hour-long workout on a padded mat, using nothing more than one’s own body weight and strength, and the laws of gravity. The disarmingly simple mat empowers individuals with variety and grace, and offers a wealth of fitness and wellness benefits including increased strength and enhanced flexibility.
Regular practitioners of Pilates Matwork can expect to enjoy improved coordination, posture and balance, relief from aches and pains, increased bone mass and muscle mass, improved circulation and breathing, and of course the ultimate trophy of a toned and sculpted body. It’s also the perfect low-impact form of pre-natal and post-menopausal exercise, and has been successfully incorporated into rehabilitation programmes after serious injury.

Mothers who wish to hone their bodies to match their characters should call PowerMoves at 6455 2221 and ask for the Mother’s Day Matwork Offer. You’ll be one of no more than eight ladies in the session, and you can take your pick of two beautiful locations at PowerMoves’ parklands studios in Bishan Park 2 and Dempsey Hill

Here’s to Mums – strong and flexible in nature, and, if PowerMoves has its way, soon to be buff, fit and fabulous! Happy Mother’s Day in honour of all Mothers out there! 🙂