Pilates in the Park

Singapore Tatler BEST of Singapore 2012 award

2012-01-31T12:14:00.014+08:00

PowerMoves wins Singapore Tatler's BEST of Singapore 2012 ~ The Best Pilates Studios Award ~ the only comprehensive list of the country's best as selected by the readers and editors of Singapore Tatler.

Thank you for your continued support and recognition of PowerMoves; everybody’s favourite Pilates studios in Singapore!

PowerMoves Pilates in the Park :) :) :)

2012-01-04T13:24:00.003+08:00

PowerMoves wins the Best Pilates Studio category in the EXPAT LIVING Reader Awards 2011.

For the last three months of 2011, Expat Living invited its readers to go online to vote for their favourite things in Singapore. Such categories as Best Dry Cleaner and Best Fitness Club to Favourite Airline and Favourite Medical Facility were included. Because readers use our services and know us well, they are in the best position to judge and vote.

Thank you for your votes! We are the favourite choice in the category of Best Pilates Studio in Singapore. It is an honour to win. We will continue to serve you and give you our best in the world of Pilates and in the name of fitness, friendship and fun.

Happy New Year to you and may all you wish for, dream of, work towards come true for you this fabulous 2012!

From all your friends at PowerMoves Pilates in the Park
xoxoxo

'Tis the holiday season!

2011-12-13T20:07:00.007+08:00

PowerMoves’ tips on Living Well:

• Engage in something physical; my favourites are Pilates and Dance.
• Indulge in fruits and vegetables; the more colourful, the better.
• Turn in before midnight; the sleep time before midnight is deeper and more rejuvenating.
• Reach out and hug someone you love; get in touch with your inner self and bring joy to the other.
• Laugh often; this keeps you feeling youthful and happy.

PowerMoves’ tips on Fine Entertaining:

• Music; it is mood-making. Playing different types of music shifts the mood of your guests as the party progresses.
• Candles and flowers; they are ambient to cheer-making. Be careful that the scents do not clash with the aroma of the food.
• Fragrance; they do wonders for merry-making. Opt for fresh and flirty, intoxicating and intellectual, brash and breezy or whatever is your theme for the event.
• Conversation; it lends itself to charm-making. Find your way to touch base with every one of your guests and leave them with a wit and warmth that linger long after the party is over.
• Your smile; the winning accessory to every party-making.

Happy Christmas and a wonderful new year to one and all : )
From your friends at PowerMoves Pilates in the Park;
Studio locations at Bishan Park, Dempsey Hill and Rochester Park

PowerMoves’ Pilates in the Park opens at Rochester Park

2011-10-25T13:33:00.009+08:00

The home-grown fitness brand, PowerMoves, recently opened its third Pilates studio in the leafy enclave of Rochester Park. The move meets the growing demand for low-impact therapeutic exercise, while filling the void for a clinical Pilates practice in the new total healthcare centre situated in the exclusive neighbourhood of Rochester Park.

This charming new studio remains true to the unique Pilates in the Park concept pioneered and owned by PowerMoves. From the opening of its first studio in Bishan Park, followed by a second at Dempsey Hill, this oneness with nature has always distinguished PowerMoves from its competitors. All three studios are tucked away from the hustle and bustle of the city, enveloped in lush rainforest, and housed in environmentally friendly buildings that feature an abundant use of natural materials.

In particular, the Rochester Park studio is set in a sprawling black and white bungalow that blends in seamlessly with its neighbours in this heritage-rich little pocket of old Singapore. Like its predecessors, it boasts floor-to-ceiling glass windows that invite the sunlight in while keeping the heat out.

At the new Rochester Park studio, the clinical focus is supported by two resident physiotherapists cum Pilates instructors. For clients with specific muscular or skeletal problems, they are able to customise therapeutic Pilates workouts that are informed by their medical training.

When asked to explain the growing popularity of Pilates, Founder and CEO of PowerMoves, Ms Claudel Kuek, said: “Pilates is growing more popular as our lifestyles become more sedentary, resulting in back problems and poor posture. This is compounded by the fact that our population has begun to age sharply.”

Physiotherapists, chiropractors, orthopaedists and all fitness professionals recommend strength-and-flexibility Pilates exercises on entering middle age, since it improves flexibility and staves off the stiffness commonly associated with an ageing body. Pilates specifically works on the core muscles to protect the spine, build bone density and add muscle mass – which in turn speeds up the metabolic rate. In short, it fulfils every woman’s fitness wish list as she enters her 40s and moves into her golden years. Of course that’s not to say that Pilates doesn’t benefit the male physique – it does. Indeed, PowerMoves boasts a number of high-profile celebrity couples among its clientele.

With the opening of the third PowerMoves studio at Rochester Park, fitness-conscious individuals residing in almost every part of Singapore are able to find a PowerMoves Pilates in the Park close to home. An hourly session is not just an investment in graceful ageing, it’s a therapeutic workout for the mind, body and soul, and a retreat to nature.

And here’s a final little sweetener. All three PowerMoves’ Pilates in the Park studios are surrounded by excellent watering holes and superb eateries. So when you’ve worked out and worked up an appetite, you can indulge in moderation knowing you’ve earned the right to do so guilt-free.

Enjoy PowerMoves’ Pilates in the Park, in every sense!

Written by Suzanne Lauridsen
for PowerMoves Pilates in the Park :)

Singapore Pilates Mat Exercises for Runners

2011-10-01T10:57:00.000+08:00

Desmond
Kuek

Runners usually exhibit great strength in their legs but may have issues with tightness in the hips, with lower back or knee pains, and/or problems with balance. Pilates exercises help runners improve on their core strength allowing them better posture while maintaining the balance in the muscles of the back and hips. Pilates also teaches runners proper breath control which help to increases their stamina and endurance.

The chosen exercises herein are beneficial to the runner because they challenge the core and emphasize the neutral positioning of the pelvis and hips. They also help correct postural imbalances, create flexibility and stretch the lower body.

For all exercises, remember to draw your shoulders down towards your hips and far from your ears, and keep your abdominal muscles engaged while long in the waist.

Side Lying Kick (stabilize hips, strengthen hip flexors, abdominals and back extensors)

Lie on one side leaning on the elbow of the lower arm with hands behind your head. Stabilise the bottom leg on the floor and hold the top leg at hip height. Minimise the rocking of your trunk by engaging your abdominal muscles. As you exhale, swing the top leg as far forward as possible with a flexed foot. On your inhale, swing the top leg as far back as possible while pointing your foot and elongating your leg. Keep your pelvis neutral and quiet throughout as you repeat the back-and-forth swing 12 times.

Leg circles (stabilize hips, stretch hamstrings, control hip flexors and lengthen hip abductors)

Lie on your back with arms out in a T-position. Legs are together, straight and slightly pointed. Exhale as you bend one leg in toward your chest and straighten it upward, perpendicular to the floor, foot flexed. Keep other leg and pelvis on the mat quiet and stable. Inhale as you circle the raised leg inward past the centre of your body, then down and around. Make your circle only as big as you can without moving your hips and pelvis. Exhale on the next circle, alternating the breathing on each circle. Repeat 10 times before switching to the other leg.

Swimming (thoracic extension, stabilize hips and strengthen back extensors)

Lie face down on mat with legs and arms. Inhale as you slowly lift right arm and left leg off mat as high as you can (extending fully your arms and legs away from each other in opposite directions). Hold for one count and then lower to start as you exhale. Repeat on opposite side and work up to 12 reps on each side.

Saw (strengthen back extensors, lengthen hamstrings and develop flexibility in rotation and flexion)

Sit upright with straight legs opened slightly beyond shoulder-width, feet flexed. Arms are in T-position reaching far out to the opposite sides. Inhale as you rotate your torso to face the side of room. Keep pelvis anchored as you move the arms and head with the trunk. On the exhale, reach forward long over the leg, left hand extending past small toe of right leg. Inhale to extend farther deepening the stretch of hanstrings and lower back. Exhale to pull yourself back up to sitting tall, rotate back to centre starting position and repeat to the other side. Work up to 6 reps on each side.

The Roll-Up (lengthen lower back muscles, articulate vertebrae and strengthen the core muscles)

Lie back with legs straight and arms extended overhead (but not touching the floor). Pull belly button in toward your spine. Exhale as you bring arms overhead and lift shoulder blades off the mat, curling all the way up until arms are parallel to legs. Exhale again as you slowly uncurl back to start. Do this 8 times.

Single Leg Kick (stabilize hips, strengthen back extensors and stretch hamstrings)

Lie prone engaging abdominal muscles, lift the chest and extend the back. Your legs are in a straight line behind you, lifted off the mat. Place your elbows directly under the shoulders, your lower arms parallel to each other. On the exhale, bend the right leg and pulse it twice. As you straighten the right leg, bend the left leg to pulse twice on the next exhale. Repeat the pulses while alternating legs working up to 10 sets of pulses each leg.

PowerMoves Pilates-in-the-Park

10 Tips to Looking and Feeling your Best

2011-09-01T10:43:00.000+08:00

1. Maintain Good Posture

Keep your neck long, your shoulders squarely down and back, your waist long, and your buttock muscles engaged. Having good posture throughout the day is important in maintaining your body’s equilibrium. Good posture gives you proper joint and muscle alignment and also improves your mobility and stability. It increases your breathing capacity and your body’s overall balance and symmetry.

2. Exercise

Commit yourself to small amounts of exercise at least thrice a week. Throw in a cardio workout that you consider fun. Turn up the music indoors and dance while doing your chores. Try brisk-walking in your favourite park or swimming a few laps before the mid-afternoon crash. Step up to moving more no matter what your choice.

3. Build up your abdominal muscles

Contract your abdominal muscles, lifting them in and up your spine. This creates a strong foundation built to withstand the weight of your body and the tasks of everyday living.

4. Strengthen your core

This is vital to achieve ideal alignment of your back and spine that results in a stronger, pain-free back, a more perfect posture and a more elongated you. It makes you appear younger, taller and lighter!

5. Do Pilates

Pilates exercises are great for strengthening and tightening your abdominal muscles. After 3 weeks of working on your abs with the following moves (tips 6, 7, 8), you will be pleased to find that your clothes fit you better around the waist, your stomach is more taut, you become more conscious of the way you hold yourself, and you look and feel wonderful.

6. The Hundred

Lie back with arms by your sides, legs extended in a table-top position. Pull belly button in toward the spine as you lift your shoulder blades off the mat bringing your chin to chest. While in this position, pulse your arms up and down for 100 counts (inhaling for 5 counts, exhaling for 5 counts).

7. Criss Cross

Lie back with your knees bent, fingers laced behind your head. Lift your shoulder blades off the mat and exhale to twist your right shoulder toward your left knee as you extend right leg out. Pause at the inhale and then exhale to twist to the other side. Work up to 15 reps on each side.

8. Plank

Lie face down with your legs extended, forearms resting on the mat shoulder-width apart, hands in fists. Tighten your abs, tuck toes under and lift your hips off the mat so that your body forms a straight line from your head to your heels. Hold for 30 seconds while breathing normally and then lower to start. Rest before repeating 3 more times.

9. Maintain proper form

When doing your Pilates exercises, focus on doing the moves slowly and with a lot of control. Keep your shoulders away from your ears, your neck and chest relaxed. It is always more effective to do a few good moves than many haphazard ones.

10. You Are What You Eat

You are what you eat - cut back on sweets, fast food and anything deep-fried! Splurge on vegetables and fruits instead. Whole grains and lean protein are great too. Remember that proportion is key; take everything in moderation.

Hollywood celebrities are falling head over heels for Pilates -- with a strong following from the likes of Madonna, Julia Roberts, Sharon Stone, Sandra Bullock, Gwenyth Paltrow, Cameron Diaz, Jennifer Aniston, Uma Thurman, Kate Hudson, Joan Collins, Jamie Lee Curtis, Elizabeth Hurley, Hugh Grant, Reese Witherspoon, Pippa Middleton -- because Pilates works as your only anti-aging exercise form!

Sharing our best with you,

Claudel Kuek
PowerMoves Pilates Singapore :)

Gym vs Pilates in Singapore

2011-06-27T12:44:00.005+08:00

Question:
I am already working out in a gym. Should I also be incorporating Pilates into my regular workout? Does it help me lose weight and how does it complement my regular gym regime?

Answer:
Pilates is important to do because it strengthens your ‘core’ muscles, the stabilizing muscles. The very muscles that hold you up.. giving you better posture to do your daily routine in, creating a strong centre in you so that you perform all tasks with ease and balance, ensuring that you live a pain-free existence because you are moving your body correctly. Pilates creates long, lean muscles in you while regular weight-training exercises builds short, bulky muscles. Pilates teaches you to connect your brain with your body, making all exercises you do more efficient and more effective.

Gym work can cause injuries while you are busy performing the reps and the routines without paying attention to good form, without being armed with the principles of correct movement and correct breathing. Investing in a series of Pilates fundamental classes will ensure that you learn the principles underlying how the body should be moving for optimal function and proper execution.. ruling out all eventuality of pain, injury or mishap.

Pilates can be challenging so that your heart is pumping in the target zone and you burn more calories in less time. This is however usually in the Intermediate classes of Pilates, for by then you would have developed strong awareness in moving rapidly through the exercises without losing proper form and you would have built a strong core that will take you from one exercise to the next with precision and control. No haphazard movements are allowed in Pilates.

The Pilates workout engages you both mentally and physically. Using Pilates principles learnt into your regular workout routine also enhances your regular gym regime because Pilates combines form with function, adds depth and proficiency, makes the difference between good and great! :)

Excitedly making the world a better place through Pilates,
Claudel Kuek :)
PowerMoves Pilates in the Park

Singapore’s biggest fitness trends in 2011:

2011-05-16T09:03:00.002+08:00

• 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 :)

3 Weeks to Trim & Slim ~ Pilates Singapore

2011-04-08T11:13:00.009+08:00

Yes, it’s true that you can too! 3 weeks to trim and slim! We show you how:

Muscle cells are many times more metabolically demanding than fat cells. This means that the larger the percentage of muscle you have in your body, the faster your metabolic rate becomes. Even while you are at rest, your body will burn about 8 times more calories than normal.

Pilates weight-bearing exercises builds muscle mass and density helping you to burn more fat and calories; thus achieving your weight-loss and shape-up goals in half the time.

The workout: Do these moves as a group or incorporate them selectively into your current fitness routine, 3 to 4 times a week. Combine your workout programme with 15 to 30 minutes of your favourite cardio exercise at least 3 times a week. Eat healthy and reduce your regular portions by some and you will expect to see a tighter, slimmer you in 3 weeks!

Long Arm Crunch
(abdominals)

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.

Side Kick Kneeling
(quadriceps, glutes and abdominals)

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 15 times before switching sides.

Bridge (with ball)
(hamstrings, buttocks and abdominals)

Lie face-up on the floor, knees bent, feet resting near the top of the ball, arms relaxed at your sides. Inhale to press your feet into the ball. Exhale as you engage your abdominals curling your tailbone and the rest of your spine off the floor until your shoulders, hips and knees form a straight line. Hold the ball for 5 breaths, lower and repeat 8 times.

Side Raise (with ball)
(obliques and hip muscles)

Kneel and press the right side of your body against the ball so your lower ribs and hips are leaning into it. Extend the right leg to the side, big toe touching the floor. Place tops of fingers on forehead, palms forward, elbows bent and wide. Inhale to prepare. As you exhale, lift your torso up off the ball as high as you can, keeping abs firmly pulled in with left hip in contact with the ball. Slowly return to starting position and repeat 6 times before switching sides.

Lunge (with box)
(quadriceps, hamstrings and glutes)

Stand on a small box with your feet parallel, hip-width apart, arms by your sides. Inhale to prepare. On the exhale, slide your left leg back into a lunge. Lean your spine forward on a diagonal making a straight line from your head to your left foot. Simultaneously extend your arms forward at shoulder height, balancing your weight on your right leg while keeping your abs in. Do this 8 times before switching sides.

Step Up (with box)
(quadriceps, hamstrings and glutes)

Stand in front of the same box with your right foot on top of it, your hands on your hips. Inhale to prepare. As you exhale, straighten your right knee and lift your body straight up extending your left leg behind you slightly. Inhale to lower to start. Repeat 8 times before switching sides.

From all your friends at PowerMoves Pilates in the Park :)

PowerMoves Wins Most Outstanding Service Quality

2011-03-17T09:01:00.007+08:00

The home-grown fitness brand, PowerMoves was recently honoured as the recipient of the SHAPE 2011 Best of the Best Award for Most Outstanding Service Quality.

PowerMoves’ win was ultimately determined by readers’ recommendations and votes. Glowing accolades from readers and clients were peppered with words like ‘professional’, ‘reliable’, ‘committed’, ‘patient’, ‘caring’ and ‘passionate’. The latter echoes the pledge of CEO and Founder, Claudel Kuek, who says: “At PowerMoves, we are passionate in our service to clients, finding the best fit for every client and class. We do our utmost to ensure the highest standards of care and conduct at every level of our operations.”

SHAPE, the Singapore edition, is itself no stranger to awards. The dedicated health and fitness magazine is the MPAS (Magazine Publishers Association of Singapore) Health/Fitness Magazine Gold Award Winner for 2010. Its annual SHAPE Awards are widely recognized as an authoritative arbiter of standards in the health and fitness industries.

While on the subject of awards, the latest honour conferred upon PowerMoves adds to an impressive trophy cabinet. PowerMoves’ Bishan Park studio was voted Most Beautiful Studio in the World by Balanced Body® in 2009, the foremost Pilates authority in the US. It received the selfsame honour the following year when it was voted Most Beautiful Pilates Studio in the SHAPE 2010 Awards. On entering this tranquil oasis, flooded with sunlight filtered through lush greenery, it’s not hard to understand why.

Though awards are gratifying, and serve to maintain and push standards ever higher, Claudel Kuek attains the greatest satisfaction from helping her clients optimise their personal fitness and hence lead fuller, richer lives. Perhaps her personal philosophy best explains all: “I believe in always being the best you can be, in whatever path you choose to take.”

In PowerMoves’ case, ‘the best you can be’ happens to be the ‘Best of the Best’, according to the SHAPE 2011 Awards. And you can’t get better than that!

PowerMoves Pilates in the Park is located @Dempsey 6ix and 7even, 6 Dempsey Road, Singapore 249683; and @Aramsa ~ the Garden Spa, Bishan Park 2, Singapore 569931.

Written by Suzanne Lauridsen
For PowerMoves Pilates in the Park :)

Prep Your Bod for Festive Flirting and Flaunting at PowerMoves

2010-12-20T08:50:00.000+08:00

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

Pilates at PowerMoves Singapore

2010-09-16T13:03:00.005+08:00

When I moved to Singapore I was keen to try a different form of exercise. After looking around, I decided to join the classes at PowerMoves Pilates in the Park. I’ve been attending classes there regularly for the past two years.

The staff at PowerMoves made me feel welcome from the very beginning. My Pilates instructor instantly recognised my postural type and was able to tailor exercises to suit me. The classes are always varied, well thought out and great fun.

My posture has improved hugely, my back is much stronger and I’m working on a six-pack! I’ve increased my body awareness and I’m able to apply the Pilates principles to other activities I enjoy, like horse riding and running. I’ve also made some great friends! :)

Susannah Chamberlain

Your Best Self through Pilates at PowerMoves Singapore

2010-09-04T10:10:00.002+08:00

1. How long have you been doing Pilates and how often?

I started practising PowerMoves Pilates in Sep 08 and average about 2 sessions per week.

2. How did you get started? What were the triggers / motivations? Who introduced you to Pilates?

I underwent surgery to remove a slipped disc in Aug 08 and wanted to do something that will not only help me recover but also to make me stronger in order for me to continue to pursue other sports that I enjoy e.g. swimming and cycling.

My wife, Sharon, started on Pilates first as she too was looking for a form of exercise that helps build and strengthen the body's foundations. She convinced me to give it a try and we've not looked back since.

3. What has Pilates done for you, healthwise, so far? Can you compare your present condition to your condition before you did Pilates?

One obvious advantage from practising Pilates is the speed in which I recovered from my surgery. Combining Pilates with regular swimming minimized "down time" post-surgery and allowed me to participate in the swimming leg of a triathlon in March this year, as a member of a relay team.

Since I started practising Pilates, I've come to be more aware and have a greater sense of how to control the movements of the various parts of my body to avoid exercise injuries.

4. Looking forward, what are your health goals and for how long do you intend to practise Pilates? Will you get your family and friends to try it?

I plan to remain actively engaged in sports that I enjoy e.g. swimming and cycling, and will continue to complement these with Pilates at PowerMoves.

I would most definitely encourage my family and friends to take up Pilates to improve their overall well-being and more!

Tracking the progress of Herbin Chia and his commitment to making a positive change in his life and in his body at PowerMoves Pilates in the Park Singapore.

Tell your friends - PILATES IS A WALK IN THE PARK

2010-08-05T12:15:00.000+08:00

The last time I exerted myself was more than a month ago, and all I did was go for a short walk at a nearby park. As you can see, I don’t like to exercise – no aching muscles, no panting, no pain, thank you very much. But I feel no trepidation as I head for my first Pilates Fundamentals class at PowerMoves, a boutique Pilates studio in Bishan Park. How hard could it be? Though I don’t know much about this fitness technique, I’ve heard that it involves stretching and muscle control, which I think I’m perfectly capable of handling. Besides, the studio sits adjacent to Aramsa ~ The Garden Spa, and resembles a cosy beach bungalow with resort-like wood decor and lush green landscaping. Seems more like a walk in the park than a workout.

Before the class, I had a short chat with PowerMoves director Claudel Kuek, a lithe and graceful 45-year-old who is also one of the studio’s eight Pilates instructors. She explained the benefits of Pilates, which is a series of continuous exercises based on the six principles of breathing, concentration, control, centering, precision and flow.

Besides improving coordination and flexibility, Pilates also tones and tightens typical problem areas like the abdominals, arms and thighs. Due to its emphasis on the quality of its movements rather than the number of repetitions, you are supposed to leave feeling invigorated rather than exhausted.

An accomplished ballerina, Claudel tells me it was only after she became a mother in her 30s that she discovered Pilates and was won over by its elegant and fluid dance-like movements, which made her so much fitter and stronger. Ah, I am feeling more confident already. That is, until I step into the studio and spot a series of complicated-looking bench-like machines called Reformers. Sensing my apprehension, Claudel assures me that beginners start off on floor mats and, if they choose to, can then progress to the Reformers after a few sessions. For this evening’s hour-long session, there is just me and another woman, led by our Filipino instructor Eric Samonte, who boasts a lean, mean machine of a body. Pilates classes here are kept small, with a maximum of six students to an instructor, so students are closely supervised to minimise the risk of injury.

We start off with basic stretches to loosen up. As each step is introduced, we perform a few repetitions before moving on to the next. Our individual body movements are then combined to form a flowing sequence resembling a choreographed dance.

So far, so good. I get plenty of attention from Eric, who hovers over us to ensure each position is executed correctly. I also like that the poses can be adjusted to a person’s comfort zone or to accommodate those recovering from an injury.

It’s been a long day at work, but right now, I feel as if I'm exercising in my very own private villa in a secluded resort, thanks to the personalised attention, soothing ambient music, and the view of a lush tropical garden outside the floor-to-ceiling glass wall.

Soon, I'm perspiring in the cool air-conditioned comfort – I'm breathing harder and my heart is pumping faster too. Deep in restful concentration, I lose count of the number of poses we are put through. As the class progresses, the movements become more challenging and ache-inducing – from bending over to touch our toes, we are made to lift our shoulders and legs from a lying position.

Some of the moves employ the Magic Circle, a steering wheel-like exercise aid that measures 35cm in diameter, and which provides added resistance to strengthen and tone specific parts of the body, depending on whether it’s pressed between the palms, the ankles or the thighs. Squeeze, release, squeeze, release… Using the wheel, I find, also helps to regulate my breathing, which I tend to neglect.

As someone who has always deemed exercise a necessary pain, I am pleasantly surprised at the fun I am having while getting a good workout, although I must admit that bending and stretching my stiff body wasn’t as easy as I thought. My abdominal and calf muscles are starting to protest, and my joints are creaking a little.

But it sure feels good. I catch my reflection in the studio mirror – I look much calmer; nothing like a harried journalist with a backlog of deadlines. As I swing out of the studio doors after the session, my steps feel lighter and my posture is more upright, just like a dancer’s. The feel-good effects lasted for the next few days – and there was no trace of muscle pain or exhaustion.

Am I game for a few more sessions? Intuitively, my body tells me that Pilates will now be my perfect respite from daily chores and routine; the best stress relief answer to work and what-knots.. Much like the perfect walk in the park.

By Cindy Wee
for Mrs Claudel Kuek

PowerMoves Pilates Studios at Bishan Park & Dempsey Hill

PowerMoves Pilates Listens...

2010-06-03T12:36:00.005+08:00

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.

by Mrs Claudel Kuek :-)
PowerMoves Pilates-in-the-Park

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

2010-05-05T11:02:00.007+08:00

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! :-)

PowerMoves Takes the Trophy for Most Beautiful Pilates Studio in the SHAPE Awards 2010

2010-04-14T10:45:00.009+08:00

No stranger to awards and accolades, internationally acclaimed home-grown brand PowerMoves has outshone its rivals in snagging The Most Beautiful Pilates Studio Award in the SHAPE Awards 2010. For those who have followed the rise of this powerhouse little brand from its roots in Bishan Park 2 to the opening of its spacious second outlet at Dempsey Park, this will come as no surprise.

Just last year, PowerMoves’ original Bishan Park 2 studio was nominated ‘Most Beautiful Studio in the World’ by Balanced Body®, the foremost Pilates authority in the US. This latest nod of approval from SHAPE, the unofficial fitness ‘bible’ of Singapore, is the icing on the cake. While international acclaim is of course welcomed, some would argue that approval means more when it comes from a source close to home.

Any visitor who sets foot in PowerMoves’ Dempsey studio will immediately understand the judges’ decision. Building on PowerMoves’ unique Pilates in the Park positioning, the architect-designed premises blend in beautifully with the natural surroundings of Dempsey, the undisputed ‘lifestyle hub’ of Singapore. Floor-to-ceiling glass windows are fronted by lush screens of tropical vegetation, providing privacy while admitting streams of natural sunlight that gently play on the myriad of natural textures inside. These include bamboo on portable partitions; pebble wash on indoor feature walls and the building’s entrance façade; and naturally water-resistant Chengai wood for the flooring.

Founder and Managing Director of PowerMoves, Ms Claudel Kuek, expressed her delight on being honoured in this year’s SHAPE Awards: “We are indeed very happy with the win. It’s a great honour for us to be recognised across the globe, both in the USA and now on home soil in Singapore, for our outstanding Pilates facility. I especially love that our new Dempsey studio has been deemed the most beautiful place in which to work out in Singapore. We’re on top of the world!”

When asked to elaborate on her views on the importance of beautiful surroundings, Claudel had this to say: “Beauty works something like osmosis. Surround yourself with beautiful things and it will inspire you to think beautiful thoughts. Beautiful thoughts literally write themselves all over your face – as smiles. A ready smile and a positive outlook will help you in all areas of your life – not just in embracing a wellness regime but in coping with stressful situations. In short, beauty is catching!”

Come see for yourself what impressed the judges at PowerMoves’ Dempsey studio: officially the Most Beautiful Pilates Studio in Singapore. Chances are, you’ll leave with a smile on your face! :)

PowerMoves Pilates in the Park is located @Dempsey 6ix and 7even, 6 Dempsey Road, Singapore 249683; and @Aramsa ~ the Garden Spa, Bishan Park 2, Singapore 569931.

By Suzanne Lauridsen
Written for Mrs Claudel Kuek
PowerMoves Pilates Studio Singapore

Boost Your Body Confidence in the Bedroom with PowerMoves Pilates Exercises in the Park

2010-02-04T10:47:00.046+08:00

With Valentine’s Day just around the corner, there’s no better time to give your guy the ultimate gift of love – you. And like a well-wrapped gift, presentation is of paramount importance. We’re not talking ribbons and bows, but rippling muscles and pert buns. Where to get the trimmings (pun intended)? PowerMoves Pilates in the Park, at Bishan and Dempsey, has all the moves to give you the body confidence you need to be a star in the boudoir.

For awesome abs, practise the Pilates Plank
Lie face down with legs extended, forearms resting on the floor shoulder-width apart, hands in fists. Pull your navel up into your spine, tuck your toes under and lift your hips off the floor so that your body forms a straight line from head to heels. Actively maintain a firm centre, with navel to spine, and your buttocks and legs squeezed tightly together behind you. Your neck maintains perfect alignment with the rest of the body. Breathe normally as you hold for 30 seconds at a time. Lower to rest in between sets.

For bite-worthy buns, perform the Pilates Single Leg Lift
Kneeling on hands and knees, hands are shoulder-width apart, knees aligned under hips. Keep head relaxed, neck in line with the spine. Extend one leg behind, toes pointed touching the floor lightly, without letting the hip or shoulder dip as you hold your leg out. As you exhale, scoop in your abs, tighten your right buttock and lift extended right leg up to hip height. Lift and lower in a slow, controlled movement. Rotate your toes so that they point outwards and hold in your lifted position for 3 counts before lowering on the inhale. Repeat 12 reps on each side.

For thrilling thighs, execute the Pilates Shoulder Bridge
Lie on your back in neutral spine, with your knees bent and feet on the floor. Your arms are extended along your sides. Inhale as you press down through your feet to lengthen your spine and press your hips up. You will come to a bridge position on your shoulders with your knees, hips and shoulders in one line. Your abs and hamstrings should be well-engaged. Pause at the top of the bridge to lift one leg off the mat. Straighten this lifted leg as you point it to the ceiling. Exhale as you lower the straight leg to the floor pointing towards the wall opposite of you. Inhale to kick the straight leg upward while flexing your foot. Bend the knee and place the foot on the floor (starting position) before switching legs and repeating the sequence with the other leg.

For total satisfaction, take charge of your body and your man
PowerMoves’ Managing Director, Claudel Kuek, believes that strengthening the body naturally leads to a strengthening of the mind. She reasons that once you gain control of your body, you feel empowered to take charge of other areas of your life, including your love life.

Said Claudel, “Every woman deserves to enjoy the body confidence that comes from feeling sexy, lithe and toned. You never have to avoid certain intimate positions for fear of wobbly bits spoiling the mood. And you can be totally spontaneous and wild, emboldened by knowing you look great from every angle.”

The question is, once you’ve toned your bod and honed your body confidence for an erotically-charged workout in the bedroom, is your man up to it? Well, the good news is, PowerMoves offers couples classes at both its Bishan and Dempsey studios.

Pilates couples classes at PowerMoves… Sounds like the perfect Valentine’s Day gift idea! :)

PowerMoves Pilates in the Park is located @Dempsey 6ix and 7even, 6 Dempsey Road, Singapore 249683; and @Aramsa ~ the Garden Spa, Bishan Park 2, Singapore 569931.

Pilates in the Park welcomes 2010

2010-01-19T21:38:00.013+08:00

A wonderful, fit and healthy year ahead to one and all! 2010 promises to be a great year; one where all your resolutions are kept and all your personal goals are achieved. We wish you the most abundant of blessings and the most incredible of successes!

From everyone at PowerMoves Pilates in the Park :-*

PS Hey Claire & all your guys n gals at the office;
Appended below is the list of 3 Pilates stretching exercises that you have requested for, to be done at your desk to recharge yourselves and regain the energy needed to complete your work days:

Pilates Chair Twist
Sit on the front edge of a swivel chair, hands placed palms down on the desk. Squeeze your knees together tightly and lift your feet 3-4 inches off the floor. Without moving your chest that is facing forward while keeping your elbows close to your sides, begin twisting the chair from side to side. Perform 10-20 rotations like this.

Pilates Air Chair
Place the palms of your hands on the arms of the chair, press down hard to lift your buttocks off the seat of the chair and hold yourself in mid-air for a count of 3. Make sure your tummy is pulled in. With your knees tightly squeezed together, try picking your feet off the floor. Lower completely after another count of 3. Take care not to slip on arms of chair. Perform this lift-and-lower 5 times.

Pilates Knee Stretch
Sit on the front of your chair, press the heels of your hands down on the chair by your sides to help lift yourself from your waistline. Alternate lifting your knees as high as you can for as long as you can, one at a time. Extend your leg straight with the lifted knee while keeping your back straight and your tummy in. Perform this 10 times on each side.

Hugzz :)

Claudel Kuek
PowerMoves Pilates-in-the-Park Singapore

PowerMoves Pilates at Dempsey Hill

2009-11-05T14:36:00.019+08:00

Pilates @ Dempsey

@ DEMPSEY 6IX AND 7EVEN

6 Dempsey Road

Singapore 249683

6472 2221

http://www.powermoves.com.sg/

Destined for Dempsey:

The First Name in Pilates Opens

a Second PowerMoves Pilates in the Park

Home-grown PowerMoves Pilates in the Park is set to flex some muscle on the local fitness scene with the opening of its second parklands studio in Singapore. The bold move will see the powerhouse brand add ‘largest Pilates studio in Singapore’ to its already impressive string of ‘firsts’, ‘bests’ and ‘mosts’. Just a few months ago its original Bishan Park 2 studio was nominated ‘Most Beautiful Studio in the World’ by Balanced Body®, the foremost Pilates authority in the US.

Building on the success of the Pilates in the Park concept pioneered in Bishan Park 2, the architect-designed premises of PowerMoves’ Dempsey studio blend in with nature rather than intrude on it. Floor-to-ceiling glass windows admit streams of natural sunlight filtered through lush screens of tropical vegetation, and all materials have been thoughtfully selected with aesthetics and environmental friendliness in mind. They include bamboo, for tasteful partitions; pebble wash, liberally used on indoor feature walls and the building’s entrance façade; and naturally water-resistant Chengai wood for the flooring.

Unlike the single open-space studio in Bishan Park 2, PowerMoves’ spacious 3,400 sq ft Dempsey studio houses four generous-sized studios in one. Each studio ideally suited to both private one-on-one lessons as well as small group classes. A key point-of-difference that sets PowerMoves apart from its competition is the size of its classes. Group sessions are limited to a maximum of six clients for work on the Reformer (a bench-like piece of equipment exclusive to Pilates), and eight for work on the mat. Consequently, clients receive personalised attention from trained instructors who are fully conversant with the personal fitness challenges and goals of each.

The founder and famous face of PowerMoves, former ballerina Claudel Kuek, has lined up a veritable ‘United Nations’ of qualified Pilates instructors for her new studio. The new staff includes American, English, Thai, Filipina and Singaporean instructors. It’s a cosmopolitan mix that feels right at home in Dempsey Park, arguably Singapore’s foremost lifestyle and leisure destination. In the immediate vicinity are French, German, Indian and fusion cuisine restaurants, as well as a wine bar – which makes it very handy indeed for an after-workout supper or cocktail.

In case you’re marvelling at the apparent incongruity of pairing a workout with a wine, Claudel Kuek is all for a little indulgence. In her own words, “People should reward and indulge themselves, and Pilates grants them permission to do so. Otherwise there would be no reason to live.”

This elegant and poised mother of two is a walking advertisement for her company. Lithe and toned and emanating a positivity that cannot be faked, Claudel hails Pilates as “the miracle method”, with a passionate conviction usually reserved for religion. Then again, Pilates is almost a religion – part of a holistic philosophy that embraces a synergy of mind, body and spirit.

Said Claudel, “The benefits of Pilates filter through all aspects of life. The discipline and focus required for Pilates are transferable skills that can be applied to everything, from a workout to work and relationships.”

That’s not to undermine the purely physical benefits of this exercise form that is enjoying increasing popularity around the world. A low-impact workout that builds core strength, Pilates eases rather than exacerbates joint and back pain, improves posture, trims the figure and tones the muscles without adding excess bulk.

In Claudel’s words, “Pilates is a fountain of youth that should be shared with all your best friends.”

Bring your best friends to PowerMoves’ Dempsey studio and take a dip in the fountain of youth that is Pilates.

PowerMoves Pilates in the Park is located @Dempsey 6ix and 7even, 6 Dempsey Road, Singapore 249683; and @Aramsa ~ the Garden Spa, Bishan Park 2, Singapore 569931.

By Suzanne Lauridsen

Written for Mrs Claudel Kuek

PowerMoves Pilates Studio Singapore

Pilates Exercises for Osteoporosis; Pilates Singapore

2009-10-12T10:20:00.004+08:00

We have received many enquiries on exercise tips to increase bone mass for those suffering from osteo-related conditions. These exercises listed below will help improve one's strength, flexibility and balance while building bone in one's hip and spine. Try them out at home. Remember to refrain from doing any exercise with forward-bending and twisting of the spine as this may cause fracture.

In order to increase bone density, one should perform these exercises 4 times a week and ideally also do some brisk walking for 30 mins on alternate days.

Throughout these exercises, keep your chin tucked, neck long. Your spine is in an elongated position as you lengthen the space between each vertebrae. Your shoulders are away from your ears, your shoulder blades are back and down.

Pilates Pelvic Curl

Lie on the mat with your knees bent and feet placed hip-width apart. Place your arms straight by your sides with the fingers reaching towards the feet. On the exhale, draw in the abdominal muscles as you curl your pelvis, lifting the lower back vertebra by vertebra off the floor. Keep your neck and shoulders relaxed, your body still and your legs parallel, exhale as you articulate the spine in reverse order from the top of the spine, vertebra by vertebra, to bring the body back down to the mat in starting position. Do this 5 times.

Pilates Single Leg Circles

Lie flat on the mat with your neck long and your right leg up to the ceiling. The left knee is bent and the left foot is firmly planted on the mat. Keep your arms pressed down by your sides throughout the exercise. Inhale as you cross the right leg up and over your body aiming for the left shoulder. Do not allow the right hip to lift off the mat and do not allow the left knee to wave back and forth. Sweep the leg down through the centre line of your body and out in line with your right shoulder. Exhale as you carry the leg back to the starting position completing one circle. Circle 5 times in each direction, clockwise and anti-clockwise.

Pilates Front Side Kicks

Lie on your side and align your body so that it is parallel to the edge of the mat. Prop your head up on one hand and place the palm of the other hand firmly on the mat in front of you. Inhale and swing the upper leg forward. Keep the chest high and shoulders and hips stacked above each other. Keep the top leg directly in line with the hip, parallel to the floor. Exhale as you swing the leg back, stretching the front of the hip, always keeping your abdominals pulled in and up. Do this 10 times and finish by resting the top leg on the bottom leg. Switch sides.

Enjoy your portable Pilates workout anywhere, anytime;

Claudel Kuek :)
PowerMoves Pilates-in-the-Park Singapore

Flat Abs in 3 Weeks for All Mums!

2009-09-13T13:47:00.001+08:00

Many mums and mums-to-be have been calling in to ask for Pilates tips which they can use at home. Here are 3 exercises which you would like to try at home, to address every woman's most common pet complaint; the lack of tone and strength in the abdominal area!

For the new mum

Pilates Criss Cross - Lie on your back with your hands behind your lifted head and draw your knees into your body. Extend your right leg out long and inhale as you twist your upper body aiming your right elbow to your left knee. Actively lift from below your shoulder and twist from your waist to reach the knee and hold the position as you exhale completely. Switch sides as you inhale bringing now your left elbow to your right knee while extending the left leg out in front of you. Keep from rocking your body side to side and extend your elbows wide. Work up to 10 sets of switches.

For the regular mum who hasn't done any exercise

Pilates Swimming - Lie face down outstretched on the mat with arms n legs extended. Slowly lift right arm and left leg off the floor, really extending your arms and legs away from each other as far as you can. Actively lift your abdominals off the mat, tighten your thigh muscles to stretch your legs and reach out long to lengthen your lower back. Without shifting your body weight, alternate and switch arms n legs achieving a swimming motion, all this time pulling your navel into your spine. Breathing normally, inhale for five counts (five switches) and exhale for five counts. Work up to 10 sets of 10 counts.

For the mum who has been working on her tummy

Pilates Plank - Lie face down with legs extended, forearms resting on the floor shoulder-width apart, hands in fists. Pull your navel up into your spine, tuck your toes under and lift your hips off the floor so that your body forms a straight line from head to heels. Actively maintain a firm centre, with navel to spine, and your buttocks and legs squeezed tightly together behind you. Your neck maintains perfect alignment with the rest of the body. Breathe normally as you hold for 30 seconds at a time. Lower to rest in between sets.

Tips to achieving your Best self:

- Commit to small amounts of exercise at least thrice a week. Even 15-min sessions are better than nought.

- Throw in a cardio workout that you consider fun. Turn up the music indoors and dance while doing your chores. Try brisk-walking in your favourite park or swimming a few laps before the mid-afternoon crash. Step up to moving more no matter what your choice.

- Proper form in doing your Pilates exercises is very crucial. Focus on doing your moves slowly and with a lot of control. Better to do a few good moves than many haphazard ones.

- You are what you eat. Cut back on sweets, fast food and anything deep-fried! Splurge on vegetables and fruits. Whole grains and lean protein are fine too. Proportion is key. Everything in moderation.

- Maintain good posture throughout the day. Keep your neck long, your shoulders squarely down and back, your waist long, your abdominal walls contracted, your buttock muscles engaged.

- Learn to breathe deeply, completely filling and emptying your lungs with each breath.

Let's get together to work on achieving the body of our dreams!
Claudel Kuek :)

PowerMoves Pilates n Dance Singapore

Good Hindsight with Pilates in the Park

2009-08-05T20:05:00.001+08:00

How do I lose weight on my butt? That is one of the most common questions I get from female readers. Some say they never lose weight in that area despite all the exercise they do. Others have never done any exercise for that region and want to know what to do.

Well, Pilates Director Claudel Kuek is walking proof that exercise does build great gluteal muscles – the official term for “butt” – and she shares some of her best exercises here.

Claudek Kuek, 45, who runs PowerMoves Pilates And Dance Studio in lush Bishan Park, is all for the “reshaping of our backsides”. “The Pilates exercises demonstrated here target the hips and buttocks...and they may be the only way you can get rid of cellulite and dimples for good,” she says.

“You will still need to keep the abdominal muscles sucked in as you work on your derriere. Remember to keep your hips perpendicular to the floor when doing the floor exercises.”

PILATES SIDE LEG KICKS

Lie on your right side, arms behind your head and head propped up by your right elbow. Stabilise your right leg on the floor and hold the left leg at hip-height.

Minimise the rocking of your trunk by engaging your abdominal muscles. As you exhale, swing the left leg as far forward as possible with a flexed foot. As you inhale, swing the left leg as far back as possible while pointing your foot and elongating your leg.

Keep your pelvis straight as you repeat the back-and-forth swing 15 times. Repeat on the other side.

PILATES SIDE LEG DROPS

Lie on your right side, body in a straight line and head propped up with the right hand. Place your left hand in front of you. Keeping your pelvis perpendicular to the mat, lift your left leg to hip-height and flex your foot as you point your toes down towards the front.

Imagine your big toe touching a hot stove on the floor so you do not want to stay in that position for long. As soon as the toe taps the floor, lift it off with the heel of the foot pointing towards the ceiling. Stay stable and square in the hips as you tap and lift your toes 25 times while you breathe normally. Repeat on the other side.

PILATES SINGLE-LEG SKATING

Inhale as you stand on the foot platform of the Reformer (a pilates machine found in most pilates studios) with your right leg and place your left foot on the front edge of the carriage.

Squat deeply on the right leg, keeping your entire weight on it while placing your hands on your hips. As you exhale, straighten the left leg completely by pushing the carriage away. Keep your right leg stable, your trunk upright and your pelvis level.

Inhale as you return to the start position. Do 15 repetitions on each foot.

Fitness Article by Pradeep Paul
Fitness Exercises by Claudel Kuek

PowerMoves Pilates Studio in the Park

Singapore's Pilates Stretch Exercises for your Legs and Feet

2009-06-15T08:30:00.004+08:00

If you are anything like me, you love wearing the season's most coveted high heels. Beautiful as they are to the touch and to the sight, these heels throw one's postural alignment off-center causing an imbalance which leads to stiff and strained muscles. Rest assured, we have developed the following Pilates stretch exercises to ease the aches and pains that come with the constant wearing of your favourite high heels.

Throughout these movements, do ensure that your spine is lifted and your shoulders are rolling back and down towards your hips. Lift up and out of your back as you keep your abdominal muscles contracted (engaged).

1. Foot Muscle Stretcher

Sit forward and on the edge of your chair with your legs hip-distance apart and at 90-degree angles. Place a dish towel on the floor in front of your toes. Keep your heels touching the floor throughout as you stretch your toes over the towel and begin by curling your toes to roll the towel and gather it up. When you have the entire towel in a roll (scroll), reverse the exercise by unrolling the towel until it is flat in front of you again. Remember to breathe!

2. Foot-ankle Muscle Lengthener

Sit on the floor as you stretch your legs straight out in front of you. Point both of your feet as strongly as possible, then flex them back as far as you can. Imagine pressing your toes to the touch-screen button and then using your heels to do the same. Do this a few timeswhile breathing calmly and deeply.

3. Calf Strengthener

Standing tall on your feet, heels together, toes apart. Contract your abdominal muscles as you inhale and slowly rise up to your toes. Ensure that your heels are glued together. Press your inner thighs together to engage your buttocks and backs of legs even more. Hold for a count of 3 as you remain in tip-toe position. You may lightly touch the back of chair or wall for support. Exhale as you slowly lower yourself back down to the floor. Complete 5 sets.

Yours in vanity fitness,

Claudel Kuek

PowerMoves Pilates for all your Pilates needs!

DeStress and ReShape YourSelf ~ the Pilates Way! At Singapore's Pilates Best!

2009-05-01T10:13:00.011+08:00

1. When did you start practising Pilates, Jacquelyn, and how long have you been doing it?

I have been doing Pilates for 6 months now at PowerMoves Pilates in the Park. My girlfriend who also practises Pilates at PowerMoves kept singing praises of Pilates and its exercises and so I thought I too would give it a go. Pilates has made a new person out of me! :-)

2. How many Pilates classes a week do you attend?

I attend Pilates classes at least once a week but I try to go twice whenever work allows me to. It is my weekly respite from the daily stresses of work and kids! Pilates gives me focus and balance.

3. What are the visible effects of Pilates on your weight and appearance?

After the 3rd month, I noticed a 2.5kg drop in my weight. But I only checked because I started feeling like my clothes were fitting better (not so tight) and it seemed easier to move my body throughout the day. I was no longer as bloated or feeling as out-of-shape and lazy as before. I found myself wanting to be more active!

4. How do you feel after having done Pilates for awhile?

I feel so much more in control of my life now. I like this feeling; it's quite empowering and very encouraging. I feel ready to take on more tasks in my life, in a new, nicely-toned body! The sky is the limit now; well, almost! Hahaha.

5. Do you only rely on Pilates to keep a good weight and body?

I rely on Pilates to keep me motivated and stay on the right track. I can't imagine life before my weekly Pilates fitness regime. Pilates exercises not only know how one's body works optimally but it gives you all options to becoming your best self. This is my best-kept secret yet!

6. How much have you cut down on other forms of exercise and your eating habits?

Oh yes, I eat more carefully and healthily nowadays. I am proud of my new body and don't want to throw junk into my body anymore. In fact, I am working on losing another 3kg and tightening up my arms, my abs and my butt some more. I am on a mission! Now that I have found Pilates at PowerMoves! :-)

Tracking the progress of Jacquelyn and her commitment to making a positive change in her life and in her body at PowerMoves Pilates in the Park Singapore.

Best Pilates Studio Singapore Video

2009-04-23T11:23:00.030+08:00

PowerMoves Pilates in the Park

Naturally One of the World’s Most Beautiful Pilates Studios

Singapore

has once again made its mark on the world map. Adding to the string of ‘bests’ and ‘firsts’ earned by our high-achieving little nation, home-grown Pilates studio PowerMoves has been nominated Most Beautiful Studio in the World by Balanced Body®: the foremost Pilates equipment and knowledge provider in the US.

Nestled amongst lush tropical greenery in beautiful Bishan Park, PowerMoves is one of the best-kept secrets of the fitness fraternity. With its wooden parquetry floors and floor-to-ceiling windows admitting gently filtered sunlight on three sides, clients are transported mentally and physically to a resort-like ambience that evokes the best of Bali, Vietnam, Thailand… Privacy is assured by the screen of tall vegetation that surrounds the studio, complete with butterflies that appear as if on cue as a presentiment of the grace and lightness you’re sure to enjoy after just a few sessions of Pilates. Set back from the main road of Ang Mo Kio Avenue 1, the hush would almost be unnerving if not for the gentle piped instrumental music that relaxes the mind and body.

Just one visit and it’s plain to see why Balanced Body® was won over by the unique, beautiful and inspiring setting in this tropical resort studio.

Founded and managed by former professional ballerina, Claudel Kuek, PowerMoves has a loyal following of professional men, women and home-makers who are attracted by its personalised services and truly beautiful setting, not to forget its highly effective results. Unlike multi-discipline gymnasiums and fitness centres, PowerMoves offers Pilates and nothing but Pilates.

For those who are familiar with the concept of Pilates, it’s not hard to understand why a ballerina such as Claudel was attracted to the gentle strength-building moves of Pilates. Explained Claudel:

“Pilates was a natural transition for me from ballet. Both emphasise a strong core and require a synchronisation of mind and body. Likewise, the benefits that arise from mastering either ballet or Pilates can enhance many other areas of one’s life, especially the ability to focus.”

Speaking of focus, PowerMoves sets itself apart from other Pilates studios by offering a very personal service that’s focused on the individual. Hence, our Pilates classes centred on the reformer, a sophisticated bench with a system of strings, straps and pulleys that enables more than 100 exercises, are limited to a maximum of four clients per class. Classes centred on mat work are limited to a maximum of six clients per class, and one-on-one private classes are available by arrangement.

All of PowerMoves’ instructors are internationally qualified and registered with many years of experience in teaching Pilates. With a gentle but firm hand, they deftly guide individuals of varying degrees of fitness along the Pilates path to total mind-body wellness. Clients of all ages are welcome, including expecting mothers who wish to tone up in preparation for the rigorous task of childbirth.

Though praise for PowerMoves abounds – the testimonials of satisfied customers can be found on the website at www.powermoves.com.sg, possibly the most compelling endorsement comes from the words of the founding father of Pilates himself, Joseph Pilates:

“In 10 sessions, you’ll feel the difference; in 20, you’ll see the difference; in 30, you’ll have a whole new body.”

For those literally seeking a whole new body, in terms of a complete fitness and aesthetics makeover, PowerMoves is ideally situated next door to Aramsa™ Spa, a botanical sanctuary for the senses fronted by former MediaCorp artiste Jazreel Low. It is part of a larger group, Aramsa™ Spas, which includes two food and beverage outlets, Canopy and The Green Room Café, in the immediate vicinity. Generous discounts for the spa and dining outlets are extended to all clients of PowerMoves.

If you’re thinking of practising Pilates, it’s only natural that you consider one of the most beautiful studios in the world, right here in Singapore at PowerMoves.

By Suzanne Lauridsen
Written for Mrs Claudel Kuek
PowerMoves Pilates Studio Singapore

Fitness FAQ for Pilates Blog Singapore

2009-04-14T19:35:00.021+08:00

Thank you for sending in your fitness questions!
Allow me to address them two at a time. Am
always delighted to be able to serve you and to
help in every which way I can. :)
Claudel Kuek

I am sick of my flabby arms. How do I get rid of them? I have tried to lift some dumbbells (2kg, in repeated sets of 15) at home for the last few months but have only succeeded in toning my biceps slightly. My arms still look fleshy overall. I am a 35-years-old female.
- Pat Kee

Using those same dumbbells, place your arm behind your back in a straight line with your shoulders. Keeping your shoulders down and your elbow very still, bend only your forearm in towards your body so that your dumbbells are now very close to your arm-pit. Inhale as you straighten that arm behind you again and exhale as you flex to bring your forearm in towards your body. Do this 15 times and then switch arms.

I injured my right knee ligaments some years back and recently felt some pain whenever I try to stand up from a squatting position. I would like to do some light exercises to ease this pain so I won’t get rheumatism when I’m older. Please recommend some suitable exercises I can do which can tone my legs at the same time.
- Terry

Standing up tall, heels together, toes apart, place your hand gently on the back of a chair for support. Contract your abdominal muscles as you inhale to rise gently up to the balls of your feet. While on tip-toe, exhale and lower to bend your knees out to the sides for a count of four. Keep your tailbone tucked under you and your abs engaged to avoid losing your balance. Lower your heels to the floor in this bent-knee position and then stand up to straighten your legs as you squeeze those inner thighs together. Repeat 10 times and reverse the movements.

Pilates Singapore ~ Fitness Exercises with the Magic Circle

2009-04-04T14:25:00.020+08:00

If you find yourself running around in circles, always out of time for a workout, Claudel Kuek has a suggestion: Use the Magic Circle to stay in shape.

The flexible ring, which has two padded handles to ensure you do not end up with unsightly marks on your skin, provides firm resistance and is great for toning the muscles. Roughly the size of a car’s steering wheel and under 1kg in weight, it can be packed easily when you travel.

Claudel Kuek, 45, runs PowerMoves Pilates And Dance Studio in Bishan Park. Despite being a fan of traditional pilates, which involves machines such as the Reformer, she is also an advocate of the use of fitness equipment like the Magic Circle as it is so handy. “The Magic Circle gives your regular routine added resistance training (much like using weights), thus it helps to pump up the intensity of your regular pilates mat workout,” she says.

“Best of all, it strengthens areas that are the hardest to get at such as the pelvic floor muscles and the inner thighs.”

The Magic Circle is available from PowerMoves

(tel: 6455-2221) for US$75 (S$113)

MAGIC CIRCLE ARMS

What it works: Arms, shoulders, chest

How to do it: Sit on the floor, legs crossed in front of you and upper body erect. Flexing the core region and pulling the shoulders down towards your hips, hold the Magic Circle in front of you with the palms of your hands on the handles and fingers extended. Exhale as you squeeze the Magic Circle in a few, short pulses. Inhale as you release. Repeat 10 times.

MAGIC CIRCLE LEGS

What it works: Hips, thighs

How to do it: Lie on your left side, body in a straight line from neck to feet, and lift your upper body off the floor by placing your left forearm on the floor. Stabilising yourself with both palms on the ground, hold the Magic Circle between your ankles and squeeze it as you exhale. Hold the squeeze for a few seconds and release as you inhale. Repeat 10 times on each side.

MAGIC CIRCLE BRIDGE

What it works: Core, buttocks

How to do it: Lie on your back, knees bent and feet placed hip-width apart. With your arms by your sides, hold the Magic Circle between your knees. As you exhale, flex the abdominal muscles and slowly lift your hips and then the lower back off the floor. Keep your neck and shoulders relaxed as your legs squeeze the Magic Circle. Exhale as you slowly return to the start position. Repeat five times.

Fitness Article by Pradeep Paul

Fitness Exercises by Claudel Kuek

PowerMoves Pilates Studio in the Park

Pilates Exercises for Pre and Post Natal Women in Singapore

2009-03-18T12:43:00.018+08:00

Pilates training is one of the most beneficial exercise forms to do before, during and after pregnancy. With its focus on establishing a strong core and inner centre, its emphasis on the discipline of correct posture and the right breathing patterns; Pilates will help keep you fit, prepare you adequately for childbirth and ensure you recover more quickly after.

Pilates works on developing functionally strong abdominals, a flexible and powerful pelvic floor and a supportive back which is of utmost importance to all women involved in pregnancy and childbirth. Along with these essentials, Pilates also guides you through the discipline of ideal alignment and coordinating movement with breath.

Integrated into all PowerMoves Pilates sessions is also legwork and upper body routines so that your every session is a full-body integration workout. Pilates can transform your pregnancy and fulfill your need for the knowledge and the skill towards a more comfortable, rewarding and wonderful experience in pregnancy.

Come join us for our prenatal and postnatal Pilates Exercise Programmes (Wednesday evenings and Saturday afternoons). Call 6455 2221 to book your Pilates sessions in our Bishan Park studio today.

Pilates as a lifestyle and philosophy because it works,

Claudel Kuek

PowerMoves Pilates Singapore

Jumpstart your Pilates Exercises thru the Pilates Reformer

2009-03-11T10:06:00.015+08:00

The Pilates Reformer is a sleek Pilates equipment that resembles a bed; attached to it are springs of varying resistance with adjustable bars and straps to give one's regular Pilates exercise workout the extra oomph.

The stretching and contracting of the springs attached give you added resistance, as well as teach you to control your muscles during the movement instead of powering along intent only on completing the number of repetitions indicated. Pilates Exercises on the Reformer require one to focus on the details of each movement, for it is in the details that make the difference in every move. Coupled with precision and control, your Pilates Reformer workout will take you from simply superficial to intensely beneficial.

With the use of the Pilates Reformer, you will enjoy all the stretching benefits of yoga plus the great muscle tone of a nautilus workout. Added to that, after just one session, you will find yourself feeling refreshed and alert with renewed self-confidence!

Two other techniques used to take your regular Pilates routine up a notch would be to slow down the exercises, hold the body a little longer and focus on connecting and firing up every muscle being engaged, and also, to move your body in opposition, in two different directions to engage more muscle groups as well as increase the resistance of each Pilates exercise.

Do give me a buzz if you would like to find out more about the Pilates Reformer workout and I would be happy to provide more details and an in-depth guide to using the Pilates Reformer.

Pilates to bring out the best in all of us,

Claudel Kuek
PowerMoves Pilates in the Park

Pilates Abs to Die For!

2009-03-03T11:51:00.006+08:00

These Pilates ab exercises are great for strengthening and tightening of the abdominal muscles. After 4 weeks of working on your abs with these moves, you will be happy to find that your clothes fit better around the waist, your stomach is more taut, you become more conscious of the way you hold yourself and you look and feel positively different from before you started. Your waistline will be slimmed, you will stand taller, and you will eliminate the flabby tummy syndrome.

As an added bonus, the strengthening of the core with these Pilates ab exercises and using that strength to stabilise and lengthen the torso and its surrounding muscles, your posture is improved. Good posture is important in maintaining the equilibrium of the body resulting in improved mobility and stability, increased breathing capacity, proper joint and muscle alignment, overall balance and symmetry. Contracting your abdominal muscles, lifting them in and up your spine, creates a foundation built to withstand the weight of your body and the tasks of everyday living.

Let’s begin our program towards getting Pilates Abs to die for! Listed below are the 7 Pilates exercises to achieve the abs of your dreams:

The Hundred

Lie back with arms by your sides, legs extended. Pull belly button in toward the spine as you lift your shoulder blades off the mat bringing your chin to chest. While in this position, pulse your arms up and down for 100 counts (inhaling for 5 counts, exhaling for 5 counts).

Lower Abdominal Lift

Lie back with arms by your sides and legs extended toward the ceiling, toes pointed. Contract belly muscles and exhale to slowly lift hips straight off the mat a few inches. Slowly lower to start on your inhale. Do this with control and without rocking the hips. Lift and lower for 10 reps.

Criss Cross

Lie back with your knees bent, fingers laced behind your head. Lift your shoulder blades off the mat and exhale to twist your right shoulder toward your left knee as you extend right leg out. Pause at the inhale and then exhale to twist to the other side. Work up to 15 reps on each side.

Roll Up

Lie back with legs straight and arms extended overhead (but not touching the floor). Pull belly button in toward your spine. Exhale as you bring arms overhead and lift shoulder blades off the mat, curling all the way up until arms are parallel to legs. Exhale again as you slowly uncurl back to start. Do this 10 times.

Swimming

Lie face down on mat with legs and arms extended. Inhale as you slowly lift right arm and left leg off mat as high as you can (extending fully your arms and legs away from each other in opposite directions). Hold for one count and then lower to start as you exhale. Repeat on opposite side and work up to 12 reps on each side.

Plank

Lie face down with legs extended, forearms resting on the mat shoulder-width apart, hands in fists. Tighten abs, tuck toes under and lift hips off the mat so that your body forms a straight line from head to heels as shown. Hold for 30 seconds while breathing normally and then lower to start. Rest before repeating 3 more times.

Standing Side Crunch

Stand with feet slightly more than shoulder-width apart, knees soft, elbows bent, hands in fists by your shoulders. Tighten abs and exhale as you lower your torso to the left, then to the right in one continuous movement, keeping your lower body very still throughout. Inhale as you come back to upright starting position. Work up to 30 reps on each side.

Always in fitness and wellness with you,
CLAUDEL KUEK
PowerMoves Pilates n Dance Singapore

The Power of Pilates @ PowerMoves

2008-01-28T13:00:00.005+08:00

After giving birth to her third child, Susie Lawson was determined to lose the extra weight she'd gained during pregnancy. By chance she was introduced to Pilates by a neighbor and, less than a year later, she has lost nine kilograms and seen drastic improvements in her body shape. I caught up with Susie at PowerMoves' Pilates studio to find out more.

"It's a daunting task to lose weight after a baby," says Susie, "but I was determined to do it while we're here in Singapore where I have home help to look after the kids while I am exercising. I could not have done this if we were back in Australia!"

"I realised I'd need to be pushed and motivated to lose the weight," she says, "and the personal attention you get at PowerMoves was just what I needed. They have small classes of two or three, so the instructor notices as soon as you're doing something wrong and she corrects your posture so that you get the full benefit of the exercise time. She also keeps challenging you to do more, and you really feel it the next day -- so you know you're getting a great workout."

Susie is also motivated by the beautiful park-like setting of PowerMoves. "It's a great escape from the city environment and I really look forward to 'my time' here. It's conveniently close to my home plus there's a fabulous spa just next door!"

A picture of good health, Susie's enthusiasm for Pilates is contagious and the secret of her success has clearly been the visible results of her progress. "I can now fit into clothes that I haven't worn in years--I've lost seven centimeters around the abdominal area in just eight months", she explains. "Pilates has changed my perception of exercise--I'm addicted now!"

After such a positive endorsement, I had to give it a go! The Pilates instructor under Mrs. Claudel Kuek put me through my paces on the Pilates Reformer machine, carefully explaining and demonstrating each movement with a combination of action, contraction of the core muscles and correct breathing. There's a lot to think of at once and you definitely need personal attention to help you get it right. I like the fact that their trainer focuses on quality rather than quantity; each move is carefully controlled to maximise the strengthening and toning effects on the core muscles. "Pilates is all about creating longer, leaner muscles so you get a strong, toned body without the bulk", she explains.

By Karen Lucas

Written for Mrs Claudel Kuek
PowerMoves Pilates Studio in the Park