After doing a few sessions of Pilates, I became more aware of how I move and realised that my posture naturally improved and thus my chronic lower back pain was improved, from then on, I just fell in love with Pilates, and it has become an important activity in my life.

What do you like about Pilates?
Apart from helping with my injury recovery, I also enjoy Pilates as it helps me to gain more strength and flexibility. I like that it is safe for everyone because it’s rehabilitative.

What inspires you to become a Pilates Instructor?
Like many other Pilates instructors, I benefit so much from Pilates, and I want to share the benefit and joy of Pilates with others.

The truth is in the beginning I had no intention to be an instructor, I just wanted to enhance my knowledge of Pilates, however, upon taking the course and starting teaching, I enjoyed it even more when I saw my clients experience the benefits of Pilates.

What’s your favourite Pilates move?
There are so many of them. I like Bridging, Mermaid, feet in straps, Swan, and even hundred. If I am going to just name one, I guess it will be feet in straps. When I first started Pilates, feet in straps are one of the exercises that I always do as it trains my core and strengthens and stretches my leg muscles. Apart from these exercises on the reformer, I also enjoy doing challenging mat work exercises!

What are some challenges you faced while training to become an instructor and a mentor? Any advice / tips to trainees?
I have been practicing Pilates for several years before training to become an instructor. I have more experience with the exercises; however, I had no anatomy background beforehand, which was my main challenge. I am glad I took up the course as I get to learn more about movement anatomy so that this can help me understand clients’ issues better and be able to assist with their problems better.

To all trainees, practice is the key. You need to practice enough to understand the exercises well and be open-minded to any feedback that comes in.

What’s your goal/life motto?
Life doesn’t have to be perfect to be wonderful.  Simply embrace what we have in life and live a wonderful life.

What can we expect in your group classes?
You can expect full body strength training and joint mobilization, especially spine articulations. I hope clients will enjoy the workout and feel taller and lighter after the class.

Any other hobby you enjoy doing during your free time?
I enjoy cooking, recently started learning baking which it’s challenging for me but fun. I also love gardening, traveling, skiing, and scuba diving.

Warabi mochi is a chilled, jelly-like mochi covered with a nutty roasted soybean powder and sometimes with brown sugar syrup. Unlike the mochi made from glutinous rice, warabi mochi is made of bracken starch and tastes softer and chewier.

The team at Focus was lucky to taste this soft delicious warabi mochi hand-made with love by Instructor Jia Ying! Give this recipe a try especially if you love having desserts, it’s definitely a healthy one

Ingredients to make Mochi:

• 280ml Passionfruit puree (without seeds)
• 80g Warabi mochi flour (King’s food brand – can be found in Redmart/Meidiya)
• 5tbsp Sugar (to taste)

Instructions:

• Dissolve the sugar in the passion fruit purée to the sweetness level desired.
• Dissolve warabi mochi flour and the passion fruit purée mixture in a small non-stick pan.
• Turn on low heat and stir until the warabi mochi mixture becomes thick and evenly translucent.
• Transfer the mochi into a container lined with parchment paper for easy removal. Smooth out the top using more parchment paper.
• Place the container in an ice bath to chill for at least 30 mins.

*The amount of warabi mochi flour to liquid ratio will depend on the brand of warabi mochi flour used as different brands have a different compositions of the kind of starch.

Don’t worry if you are not able to find the same brand, you would need to add in the same amount of liquid as per the manufacturer’s instructions. You may find warabi mochi flour at your nearest Japanese supermarket/grocer.

Ingredients to make Syrup:

• 50g Gula Melaka/Palm Sugar
• 50ml water

Instructions:

• Dissolve Gula Melaka/Palm Sugar in water. You may need to press down with the back of the spoon to crush it to help it dissolve better.
• Heat it on low heat until the syrup is thickened.
• Transfer to a container and set aside for later use.

Ingredients to make Kinako topping:

• 3 tbsp of kinako powder (roasted soybean powder)
• 5 tbsp of granulated sugar

Instructions:

• Mix the sugar into the kinako powder evenly.
• Sprinkle to coat the warabi mochi and cut the mochi into smaller pieces.

To serve, drizzle the gula melaka/palm sugar syrup on top and eat!

Recipe by: Jia Ying

Here are some of the key areas to focus on:

, we promised it’s yummy!

Ingredients: 

• 2 large eggplants
• 1 teaspoon sea salt, add more to taste
• olive oil, to taste
• 5 cloves garlic, minced
• ½ teaspoon red pepper flakes
• 1 can crushed tomato
• 1 large egg
• 15 oz cottage cheese(425 g), 1 container
• 2 cups shredded mozzarella cheese(200 g), divided
• 1 cup grated parmesan cheese(110 g), divided
• 2 teaspoons italian seasoning

Optional: If you want to add meat in your lasagna!

• 400g-500g of minced beef and 250g of minced pork.

Serve up to 6.

Instructions:

• Preheat the oven to 190°C.
• Cut off the ends of the eggplant, then slice lengthwise about ⅛-inch (3-mm) thick.

• Sprinkle the eggplant slices with sea salt on both sides and let it sit for 10 minutes to draw out moisture. Pat dry with paper towels to remove excess liquid.
• Lightly grease a griddle pan with olive oil and heat over medium heat. Grill the eggplant slices for 2-3 minutes on each side, or until grill marks are visible. Remove from the pan and set aside.
• In a medium saucepan, heat a drizzle of olive oil over medium-low heat, then add the garlic and red pepper flakes. Sauté for about 3 minutes, until the garlic is fragrant but not browned. Add the crushed tomatoes and 1 teaspoon of salt, stirring well to incorporate the garlic and red pepper. Simmer for 10 minutes, reducing the heat if the sauce begins to bubble too much. Remove from the heat and set aside. Optional: If you are adding meat, don’t forget to include it in with the rest of the ingredients before stirring and simmering.

• In a medium bowl, beat the egg, then add the cottage cheese, 1½ cups (150 g) of mozzarella, ¾ cup (80 g) of Parmesan, and the Italian seasoning. Mix well to combine.
• Assemble the lasagna. In a 23cmx33cm baking dish, add enough sauce to cover the bottom of the dish and spread in an even layer. Add a layer of eggplant slices, covering the bottom of the dish completely. It’s okay if the eggplant slices overlap slightly. Add a layer of the cheese mixture and spread in a thin, even layer. Repeat with the remaining ingredients, finishing with a layer of sauce. Sprinkle the remaining mozzarella and Parmesan on top.

• Bake for 45 minutes, until cheese is fully melted or until the cheese on top is browned.

• Remove the lasagna from the oven and let the lasagna set for 15-20mins.
• Serve it with a few of your favorite salad greens, enjoy!

As it can serve up to 6, you can freeze and keep the remaining.

Image courtesy: Julie
Recipe reference: tasty.co

How is Pilates similar yet different to Yoga?
There are great many different types of both Pilates and yoga (referring to just the physical part of the practice here) and whilst both focus on low impact mindful movement, breath, and the best possible body alignment they are indeed quite dissimilar. The major differences are in the approach to muscular activation, breathing, the structure of the typical class and the use of equipment.

Pilates is focusing on the movements from the ‘core’ (stabilisers, local muscles) and builds upon this strong foundation. Yoga movements are typically much bigger, involving larger global structures

The breathing is different also – Pilates breath is typically lateral and thoracic, thus supporting the upright posture and lengthening the spine. The inhales and exhales serve to facilitate certain movements of the body. Yoga breathing aka pranayama is often a separate practice to the physical one and the breath is coming from the lower abdomen.

We typically see repetitions in a Pilates classes vs longer holds in yoga; yoga classes (especially vinyasa) also quite often lead to peak pose (a complex asana) and would therefore focus more on specific body parts whilst Pilates covers the total body workout.

And lastly (but by no means least) – whilst yoga is a mat-based workout there is an option in Pilates to use special pieces of equipment known as Reformers. The feedback from the machines is remarkable and helps you find proper alignment, whilst the assistance or resistance of the springs will intensify or modify workouts to suit your needs. It also makes the class varied and fun whilst keeping it very safe and effective.

“Bearing in mind that it’s not 100% possible to clearly define both Yoga and Pilates movements, classes, and emphasis. Each can vary widely depending on the style being taught and the background of the instructor.”

How can Pilates add benefit to your Yoga practice?
Pilates complements yoga by strengthening the ‘core’ including but not limited to the deeper muscles of the lower abdomen, back and shoulders – all of those you are required to engage to be successful in mastering inversions, arm balances, or to even hold a Downward Dog position without your hands sliding forward. Furthermore, engaging those muscles would become second nature and really boost your yoga practice.

Pilates provides excellent stability to counter your flexibility training (hip openers are a perfect example – your Pigeon and Lizard Poses will be a lot safer if the knee and ankle stay stable and the movement comes from the hip. Use your yoga practice to gain range of motion and Pilates to stabilise pelvis and knees and you will have longevity to your practice in an injury free balanced body.

Pilates gives you another point of view as some movement will be familiar yet may be performed differently (shoulder bridge is a great example – in yoga we lift and hold in preparation for Shoulder Stand or a Wheel, whilst in Pilates we articulate vertebra by vertebra. Experience both and choose the way that suits your body)

As a Yogi and a Pilates instructor myself, here are some of the tips I would like to share if you are thinking of giving Pilates a try!

Keep an open mind – I was a yoga practitioner long before I have experienced Pilates – it felt very different in my body but that variety and almost contrasting approach to body movement was the very thing that made me come back to class again and again.

Listen to your body – The pace could be a little slower than you are used to, and some of the movements may look very small but do not underestimate their impact. Chances are you have never worked the muscles we are focusing on in a Pilates class before! The great news is you will see the positive impact on your life and yoga practice very soon, and that is extremely rewarding. I still remember how tough it was to isolate different parts of the spine in Pilates extension exercises like the “Swan”, but it had made my yoga backbends a lot safer and deeper.

Be patient – remember your first yoga class and how tough the simplest balance or even the breath was? Give your mind and body a chance to truly experience this wonderful form of movement. I have been practicing them both side by side for well over 10 years and can safely say it is a beneficial combination. Pilates would be a great way of supporting your yoga practice and giving it longevity so you could practice injury free for life.

Zoya Holland, Pilates Instructor

We have a regular Yoga Reformer group class by Zoya every Thursday at 6.15pm, If you are new and would like to experience Yoga Flow on the Reformer, email us at bookings@focusmovement.sg or call/WA us at 9850 8156 to make your first class booking.

If you already have a package with us, click here for our group class schedule and to make a booking.

What’s more, it’s very easy to whip it up as long as you have an air fryer machine! It’s fine to treat yourself to a munch once in a while

Ingredients (Serves 4)

• 2medium zucchini, sliced into ¼ inch rounds
• 1egg
• ½cup panko bread crumbs
• ½cup almond flour almond flour
• ¼cup parmesan cheese
• ½teaspoon sea salt
• Freshly ground black pepper
• Extra-virgin olive oil, for drizzling
• Optional: Marinara sauce, for serving

Instructions

• Preheat the air fryer to 370°F.
• Use a clean kitchen towel to pat dry the zucchini and set aside.
• In a small bowl, whisk the egg. In a medium bowl, combine the panko, almond flour, parmesan, salt, and several grinds of pepper.
• Dip the zucchini slices into the egg and then into the panko mixture. Place on a plate as you work and then drizzle the slices with olive oil. Place in a single layer in the air fryer and air fry for 11 to 13 minutes, or until crisp and golden brown.
• Serve immediately (they’ll become less crispy as they sit) with marinara or other preferred sauces for dipping.

Recipe and image courtesy www.loveandlemons.com

I stumbled upon reformer Pilates 8 years ago at Focus Movement and immediately loved how the machine challenges you and supports you all at the same time. But what really got me hooked was the way the instructors helped me become more aware on how the body moves.

What do you like about Pilates?
I love that Pilates is so grounded in movement science, which makes exercises so beneficial no matter the level of fitness. The precision and control in Pilates gave me a whole new level of appreciation of the human body and the importance of moving well. How small things like making sure your knees and 2nd toes align affects how you engage your leg muscles and can affect your knees.

What spurs you to become a Pilates Instructor?
I love being able to share my love of movement with others, helping them feel better and stronger in their bodies.

What’s your favourite Pilates move?
Semi-circle on the reformer! Spine mobility, posterior chain strengthening and hip opening all in one delicious move! The founder of Pilates, Joseph Pilates was quoted saying “You are as young as your spine.” And the semi-circle perfectly embodies that for me. I always feel years younger after!

What are some challenges you faced while training to become an instructor? Any advice / tips to trainees?
The hardest part of the instructor training was having to understand that everyone feels their body differently. Cues that work for me may not necessarily work for everyone else. It made me understand the importance of communicating in such a way that each person understands so that they can engage the correct muscles to execute the movements safely.

Pace yourself, enjoy the journey of learning movement and never stop having fun.

What’s your goal / life motto?
“If you don’t like something, change it. If you can’t change it, change your attitude.” – Maya Angelou

 Life is too short to be spent wondering what could have been – be brave and make changes!

What can we expect in your group classes?
Lots of movement! Most of us tend to be quite sedentary in our daily lives, spending hours seated and hunched over work desks and mobile phones. I always try to incorporate mobility work and strengthening because there’s no such thing as too much mobility and strength!

Any other hobby you enjoy doing during your free time?
Walking and getting lost! I have a poor sense of direction so that’s not too difficult to do. Getting lost gives me a chance to discover new places and things, you never know what’s round the corner so that’s always fun. Unless of course, it’s blazing hot, your pits are sweaty, and you are late for an appointment!

What’s your favourite post-workout meal in Raffles Place?
Omnivore from Change Alley! The sweet potatoes are SO GOOD, only second to Don Don Donki’s!

Quek Xue Wei, Instructor

Xuewei is currently teaching onsite group classes such as Reformer Trial, Prenatal and Beginner. Find out more from our group class schedule.
Alternatively, contact us if you wish to book in for an onsite 1on1/1on2 private session with her!

Give it a try! You can even use other type of preferred noodles if you don’t have vermicelli rice noodles.

Ingredients (Serves 4)

• 6 ounces rice vermicelli noodles (or any noodle you like)
• 4 Persian cucumbers or 1 large English cucumber, thinly sliced
• ¼ cup chopped scallions
• 1 ripe mango, diced
• ½ jalapeño pepper, thinly sliced or minced
• 5 lime slices (1 for squeezing, 4 for serving)
• Extra-virgin olive oil or sesame oil, for drizzling
• ⅓ cup chopped cashews, toasted
• ¼ cup torn mint
• Sea salt
• Optional: Protein of choice

Peanut-miso sauce

• 3 tablespoons peanut butter
• 1 tablespoon white miso paste
• 1 tablespoon minced fresh ginger
• 1 garlic clove, minced
• 1½ tablespoons fresh lime juice
• 2 to 4 tablespoons warm water

Instructions

• Make the peanut-miso sauce: In a small bowl, whisk together the peanut butter, miso paste, ginger, garlic, and lime juice. Whisk in the warm water, as needed, until the sauce is a drizzable consistency. Set aside.
• Combine the cucumbers, scallions, mango, and jalapeño in a bowl with a few pinches of salt and a squeeze of lime. Toss and set aside.
• Cook the rice noodles according to the package directions. Drain and rinse under cold water. Toss with a bit of olive oil or sesame oil to keep the noodles from sticking together.
• Assemble bowls with the rice noodles, cucumber mixture, cashews, mint, generous drizzles of the peanut-miso sauce, and tofu, if using. Serve with lime slices and extra sauce on the side.

Recipe and image courtesy www.loveandlemons.com