2 Pandan Valley #01-201, Holland - Ulu Pandan, Singapore 597626

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  • 5 Gym Machines Every Woman Needs To Start With

    5 Gym Machines Every Woman Needs To Start With

    I’ve been going to the gym to lift weights since I was 12. Granted, for about 15 years I was doing the same old thing, lifting the same old weights, but I was still lifting. And, I wasn’t intimidated by other people there. So fast forward 30+ years later, I have zero qualms about entering a gym, filled with buffed Arnie type guys, and lifting weights. Because I know what I’m doing. And that my friend, is the key to confidence. A lot of women feel intimidated by the men in the gym. You know the ones. The ones who look like they know what they’re doing. The men grunting and sweating away lifting the really Big Weights. Or, the women who are doing their ....

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  • Introducing The Female Pelvic Floor

    Introducing The Female Pelvic Floor

    I’m sure you’ve heard about your pelvic floor (PF), and if you’ve ever been pregnant, been told by your gynae to do kegels to “strengthen your pelvic floor”, but the reality is - many women just don’t have a good grasp of truly understanding what the PF is. And they don’t know why it’s important, and they don’t know how to actually strengthen it. Or, they think they’ve been doing PF exercises forever but are stumped when they find out that they have a PF issue. Me and My Floor When I first started doing pilates before I ever got pregnant, the instructors that I had tried to get me to “connect my ....

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  • 3 Things Menopausal Women Need To Prioritise

    3 Things Menopausal Women Need To Prioritise

    Let's not get all down because our bodies are going through what nature intended for them! Menopause is happening, whether you like it or not. In a previous blog , we explained what all women need to know about menopause. Here, we talk about what you can do about it! #1 : Reduce Body Fat Regardless of your sex or age, keeping your body fat in a healthy range is important for a whole host of things. To put things into perspective these are the different ranges for body fat on a woman : Essential fat 10-13% Athletes body fat 14-20% Fair fitness level body fat 21%-24% Acceptable body fat 25%-31%. Obese 32% and above. A woman’s body fat distribution in ....

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  • What every woman needs to know about menopause

    What every woman needs to know about menopause

    When a woman enters her menopause years, how she exercises and how she eats can have a huge positive impact for decades to come. “Since I turned 40 I just can’t get rid of my belly fat!” “It’s so embarrassing when I can’t get off the floor unassisted”. “I look at my parents and am worried that I will have poor health just like them” “I just want to feel confident as I age, sometimes I feel invisible”. “Every birthday that rolls on by I just get more depressed at how old I look and feel”. “I want to be physically and mentally agile”. Those are just some of the phrases that ....

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  • 5 Ways To Eliminate Back Pain

    5 Ways To Eliminate Back Pain

    Lower back pain (LBP) is incredibly common worldwide, regardless of age, and it affects your every day life. We get many people calling us with the goal of eliminating LBP. Although, at this stage it's quite common that they have reluctantly tried to accept that their LBP will always be there. Because they've tried "everything" and seen "everyone" but the pain is still there. We don't claim to have a magic wand to help eliminate this pain. I myself have been through it once. I had been on a 12 hour flight to London, then immediately we were on a 5 hour car journey, and to top that off, the mattress I slept in was just too soft. Oh my. It was then that I understood what sort of ....

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  • 4 Reasons Why We Should Be Talking About Cancer

    4 Reasons Why We Should Be Talking About Cancer

    4th February 2021 is World Cancer Day. Man - whose life hasn't been affected by cancer? Or at the very least, we know someone who has been affected by cancer. Cancer SUCKS. Yes it does. It's unfair, it happens, and it's the scary C word that freaks people out. I'm a breast cancer survivor of 5 years. Back in 2015, I was diagnosed with Stage 1 breast cancer. The treatment was a bilateral mastectomy (with immediate reconstruction) followed by chemo. Trouble is, my reconstruction was a big dismal failure. Both sides were infected, which led me to make the decision to just take them out, and forever be flat as a pancake. I even decided to shun my prosthetics and instead, embrace being ....

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  • Are You Ready for a Body transformation?

    Are You Ready for a Body transformation?

    My A12 Journey The Amazing 12™ (A12) is the World's Best Body Transformation Programme, created by the genius Paul McIlroy in Dublin. They have helped over 8000 people globally achieve their best selves. I heard about the A12 and applied to be certified. I had to sit through an interview to even be considered! But, I was accepted, and last year I became a fully certified A12 Coach. And, I am the ONLY certified A12 coach here in Singapore! But before I enrolled any clients, I had to go through it myself. The A12 Classic is the original A12 Programme. 12 weeks, 5 workouts a day, 5 cardio sessions Nutrition programme included I was keen to try this because I was amazed at ....

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  • Top 4 Pilates Studio in Singapore

    Top 4 Pilates Studio in Singapore

    Expat Living Magazine holds their annual Reader's Choice Awards and for the second year running we have been a Finalist in the category of Best Pilates Studio! They award Gold, Silver, Bronze and one Finalist so we are the 4th top Pilates Studio in Singapore as voted by their readers! Wow. We are barely 4 years old, and yet this vote of confidence by their readers shows that we are doing a pretty good job to help our clients achieve their health and fitness goals. In particular, women in their 40s, 50s and beyond. As a studio in the Bukit Timah - Holland area, we mostly serve the residents here. It's quite a treat for them to be able to walk over (or bike over!). And with more ....

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  • Top 5 Fitness Classes For Women in Bukit Timah - Holland

    Women tend to want to do cardio. Hey we are not against cardio per se, but we do feel that you'd be doing yourself an injustice by not incorporating a more well rounded approach to your workouts. Especially if you are pushing over the age of 40, you really need to add strength training, mobility and flexibility exercise to your weekly workouts. Trouble is, many women just don't know where to start! Going to the gym can be intimidating, so you may end up just heading to your comfort zone - basically, where the cardio equipment are. And a lot of trainers out there will try to train you just like a 20 year old, regardless of gender. I'm 48 and I want someone who understands what I'm going ....

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  • Oct 2020 COTM : Kallie, busy mum with full time job noticeably leaner and stronger in 90 days????

    Oct 2020 COTM : Kallie, busy mum with full time job noticeably leaner and stronger in 90 days????

    We are so happy that Kallie has made it as our Client of the Month for October! Click here to watch her chat with Aly (Head Coach + Owner) on her success. Kallie is 37, and she is a mum to a 9 year old girl, and works full time as a teacher. When Kallie first came to us, her goals were to be able to lose weight, to be able to climb stairs without puffing (so getting stamina up) and to get stronger. Working long hours meant she lost any motivation to workout after work, and no one was holding her accountable! Kallie also wanted to get stronger, and having had knee surgery from years of ballet in her youth meant she has been restricted by what she thought she could do. But why did ....

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