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Greek Salad

With just 7 ingredients 🍅 🧅 🧀, you can easily whip up this refreshing, healthy and flavourful Greek salad. It’s also pleasing to the eye with a mix of greens and colours! Give this a try and we hope you love it as much as we do!   Ingredients Dressing ¼cup extra-virgin olive oil 3tablespoons red…

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How to maintain a Healthy Lifestyle if you are still / partially WFH

Rina shares more on how she maintains a healthy lifestyle when she WFH!   I miss traveling, dine-in gatherings and enjoying intense workouts without having to wear a mask. Being a full-time professional and part-time Polestar Pilates instructor, I recognise the importance of a healthy lifestyle. It supports and stimulates my body and mind, enhances…

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Beetroot Lemon Hummus with Crispbreads

It’s quite easy to make your own crispbreads! It’s perfect for picnics and it’s the best combination for all kinds of dips and salsas, including this hummus. We love that beetroot not only adds a beautiful colour, it’s also packed with lots of essential nutrients and are low in calories.  Adding beets in is good…

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Instructor Margaret’s Pilates Journey

How Margaret first started Pilates and ever since it has a been a joy in her life. During a family relocation to Australia, I found the weather too cold to swim and I couldn’t fit it in my day with a part-time job and two young kids. I ended up doing a mix of mat Pilates,…

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Roasted Cauliflower Tacos

If you love easy, flavourful recipes, these roasted cauliflower tacos 🌮 are for you! It’s a healthy, delicious, simple to make and perfect for all sorts of occasions. Serve it with chips, salsa and maybe even a margarita 🍹 for a nice taco night!   Ingredients 1small cauliflower, outer leaves and core discarded, cut into small…

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Does Physiotherapy help treat Vertigo / Dizziness?

What is Vertigo and how do I have it? Vertigo is the sensation that you, or the environment around you, is moving or spinning. Vertigo can be mild or severe, constant or transient and positional related. One’s sense of balance and spatial orientation can be affected by the brain, inner ear, sight, touch, joint position sense and…

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One Pan Pork Chops with Apples and Onions

We always hear the saying of “An apple a day keeps the doctor away”, which is true to a certain extent as apples are nutritious, aids in our digestion and has a high amount of vitamin C! The best way to eat an apple is just munch on it as a whole. However, if you…

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Instructor Min’s Pilates Journey

How Mins started her Pilates Journey: I first started with doing Mat Pilates as part of dance conditioning as it allowed the dancers to be strong yet remain lean. I enjoyed how these exercises looked so easy (when you see it). And when you really do, they burn like crazy! Getting into Reformer and studio…

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Rainbow Detox Roll-ups with Peanut Sauce

Need a little detoxing? These rainbow roll-ups are not only pretty to look at, it taste super delicious too even though it contains lots of healthy ingredients such as carrots 🥕, cucumbers 🥒, chickpeas, cabbages 🥬 and dark leafy greens. It’s surprisingly filling too and it’s a perfect pack to go lunch for work! Ingredients…

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Is Pilates good for Seniors?

Pilates exercises are low impact, full body movements, that can be performed either on Pilates equipment with spring resistance, or simply on a mat. Some of the key Pilates exercises teach us to stabilise our torso while integrating movements with arms and legs, while others allow us to mobilise our spinal segments in all directions.…

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Keto Zucchini Bread

This Keto Zucchini Bread 🥒🥖 recipe only requires 7 ingredients plus you can decide to make it savory or sweet! Best of all it is low fat (made with almond flour) and can be eaten as a healthy breakfast, snack or dessert. Bake away and enjoy the moist, fresh out-of-the-oven bread with a taste of…

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Intermittent Fasting for Health

Many of you have probably heard of intermittent fasting, and wondered what it is and what are the benefits. Basically it is about going for periods of time without taking any (or restricted) calories in. This can be done by significantly reducing your calories for several days a week or not eating for a period of…

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Vegan Pumpkin Pancakes

There is no better way to start your morning with fluffy, moist delicious pancakes 🥞, topped with chopped nuts and drizzled with maple syrup! This easy vegan pumpkin 🎃 pancake recipe is not only dairy-free and egg-free, it’s also healthy and guilt-free. These pancakes are best enjoyed when its fresh and can be froze up…

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Instructor Julie’s Pilates Journey

Here’s a snippet of how Instructor Julie’s Pilates Journey started: I started Pilates with curiosity when Pilates was not so common back then in Korea. There was a new studio that happens to open nearby my area and I saw the bed-like equipment with springs attached rather interesting and wanted to give it a try,…

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Pear with Snow Fungus Soup

Snow fungus (a type of mushroom) also known as white fungus to many, contains many nutrients that are said to be equivalent to an expensive bird’s nest. It’s proven to reduce collagen losses in the skin, aids in curing dry coughs and has anti-inflammatory properties. Because of its nutritional value, great taste and chewy texture,…

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The Importance of Postnatal exercises

Explained by Certified Pre/Postnatal Pilates Instructors   Is postnatal recovery necessary? Pregnancy and childbirth are one of the most life-changing events that a woman will go through in her lifetime. Particularly during the 9 months of pregnancy, the woman’s body goes through so many changes that alters the condition of the body and thus requires…

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Shrimp and Asparagus Stir-Fry with Lemon Sauce

Among many other vegetables, asparagus is one of the few that is packed with many types of nutrients such as fiber, potassium and folic acid. These nutrients help in regulating your blood pressure and keeping your digestive system healthy. It not only taste crunchy and delicious, it’s also extremely low in calories. Best of all,…

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Prevent Office Syndrome while WFH

Are you suffering from neck, back or shoulder pain? Have you noticed more pain and tightness since working from home? If so, you may have “Office Syndrome”! Office Syndrome is a group of symptoms that occur after holding an improper posture for prolonged periods of time. It is typically seen in people sitting in the…

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Ginger Soy Steamed Fish

With Chinese New Year around the corner, having a steamed whole fish is a tradition and a must-have in most Chinese households as it symbolises prosperity, good fortune and unity. Meanings aside,  there’s also many nutritional value to eating fish! It’s a great source of protein, loaded with Vitamin D and Omega-3 fatty acids which…

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Finding Energy Balance In The Foodie Paradise

You might ask, what is energy balance? Energy balance is the relationship between energy in (calories from food & drink) and energy out (calories burned for our daily requirements). If the balance is off, a number of things happen and that includes weight changes. When the energy in is higher than the energy out, the…

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Roasted Yuzu Chicken

Planning a small gathering at your house or having a new year celebration? This roasted yuzu chicken with light notes of refreshing citrus taste will be the perfect dish to add to your cook list! Yuzu is an amazing fruit and ingredient to add to cooking as it’s not only aromatic, it also has various…

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The Importance Of ‘Me’ Time

2020 has been challenging. As we look to the promise of a new year, it is good to take a step back and take stock of the new normal that has impacted our lives. One of the best ways to start is from within. When was the last time you had any “ME” time? Having “ME”…

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Buckwheat Mushroom and Bacon Risotto

Risotto is a creamy indulgent dish and this short-grain rice is packed with more fiber than a pasta! It’s one of the healthiest meal that can be easily whipped up in a few steps. Try out this super simple recipe that is filling and packed full of flavour, and the best thing is, it’s only…

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The Healthy Lockdown: How Much Should Your Workout Hurt?

In front of the glare of a computer screen, you are sweating your way through an intense virtual workout, and every muscle in your body is complaining. Have you inadvertently thrown your back out? Or is this what your body is supposed to feel like after all those leg lifts and planks? How do you…

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Instructor Mayni

An insight of Mayni’s Pilates Journey: My Pilates journey started in two phases. First was when I was in my early-20s during which my main concern was to be physically toned enough to wear a bikini for a beach trip. It was a time when Pilates as an exercise just started becoming more mainstream in…

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Peanut Butter Quinoa Balls

Having a busy schedule and trying to maintain a healthy lifestyle can be tough! This healthy quinoa energy balls will be perfect to keep you on the go especially in between your workouts, meetings etc. What’s even awesome is that it’s a NO-bake recipe, filled with lots of healthy ingredients and it tastes amazing. It’s…

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The Spiral Advantage with GYROTONIC®

“Can you tell me why a spiral design seems omnipresent in our natural world and the universe?” writes in a curious reader to the popular science magazine Discover.  Across the board, it seems the swirls, curls, whorls and whirls of natural patterns arise from varying physical principles, and the bottom line answer is, “we don’t really know.”…

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Roasted Broccoli

This month superfood is Broccoli. Other than consuming all the various citrus fruits to boost your immune system, Broccoli is one of the healthiest vegetables that you can bring to the table as it is packed with lots of vitamins, minerals and antioxidants. There’s lots of ways you can cook your broccoli (even better if…

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Slow-Roasted Miso Salmon

Salmon is an excellent source of protein, packed with Omega-3 fatty acids making it the perfect weeknight meal when you need something nourishing on the table fast. This miso salmon recipe is simple, quick to make yet flavourful and delicious! You can even pair it with your usual carbo of rice or soba noodles. Add…

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Ankle Injury Prevention

Every year thousands of people flock to the pristine winter slopes in Niseko, seeking out that famous powder. If you are one of the lucky ones who is planning on doing the same this season, a gentle reminder that along with the abundance of snow, the beautiful views and the delicious ramen comes the risk…

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Tomato Hummus Detox Soup

After all the festive eating, it’s time for a little detoxing! This creamy Tomato Hummus Detox Soup recipe that we have sourced is perfect and has everything you could want to keep you healthy and nourished this season. It’s filled with tons of antioxidants and is great for digestion. It will be the best remedy…

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Pilates for Travellers

In our modern day lives, travel has become an essential part of not only our pleasure but our work as well. We all know how challenging keeping to a fitness routine can be when we are on the road. Thankfully, it is absolutely possible to keep up a Pilates routine while travelling from your airplane…

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Pomegranate Almond Cookies

With Christmas nearing, this Tahini & Pomegranate almond cookies recipe will be a perfect sweet treat for your guests if you are hosting a party. The cookies are spiced with cinnamon and ginger and what’s even better is its vegan & gluten free! To top it up, the pomegranate adds a pop of flavor and…

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Learn how to move on the Oov!

What’s an Oov? The unique curves of the Oov is designed to support the natural curvature of our spine to provide stability and/or mobility depending on where it is needed. It is made of a dense foam that’s engineered to compress under the user’s weight to a certain point, after which it will push back…

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Banana Oat Smoothie

Most of us usually don’t have the time in the mornings to make a healthy breakfast which is why this easy to make banana oat smoothie recipe is perfect to start your day. All it takes is 5mins to prep and you can even bring it to work! This smoothie offers a great source of…

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The Importance of Warming Up

Winter is fast approaching and just last week, there’s sight of the first snow on the peak of Mt Yotei which is visible from Focus’s Pilates and Physio clinic in Niseko Japan! As you consider your upcoming winter holiday, be it Japan or other location, it is worth putting some thought into how you are…

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Baked Avocado Boats

Baked avocado egg is simply delicious and is a perfect breakfast dish. It’s healthy, filling and easy to prepare! Also, by baking an avocado, it makes it exceptionally soft and creamy. In addition, Avocado has an insane amount of health benefits. It’s packed with potassium, loaded with healthy fats, high in fibre, rich in vitamin…

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Rev up your Pilates workout

Many of us are creatures of habit when it comes to exercising. We tend to attend the same classes or log the same workout and it’s perfectly normal especially if it’s a class that you simply love or a workout that your body is comfortable with. Though, it’s good to maintain a regular exercise routine…

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Shiitake Maki

Sushi is one of the more popular meal you will want to treat yourself to and definitely an all-time favorite for most! So why not plan a sushi day with your significant other or have a make-your-own sushi party with your friends and learn how to roll your own sushi the way you want it…

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How to deal with wrist pain?

Our wrist, a very mobile part of our body, plays a major role in our daily lives – from typing, to lifting a cup of drink, dressing/grooming, turning a door knob, wringing a towel, ironing and carrying a weight. Hence, discomfort at our wrist is a cause of concern for many. Read on as our…

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Vegan Lavender Ice Cream

It’s fine to say “yes” to a little self-indulgence sometimes especially with the hot erratic weather in Singapore. Treat yourself with this delicious, dairy-free, creamy, vegan lavender ice cream that is made with lighter and healthier ingredients. By adding in the aromatic lavender, it not only beautifies the look, it also helps to soothe and…

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Pilates during Pregnancy

It is recommended to maintain a consistent exercise routine as it is helpful for a fuss-free pregnancy and Pilates is an excellent low-impact form of exercise to do whilst pregnant. Below are a few of the many benefits of staying active during pregnancy: increased energy levels; more endorphin production, which promotes happier moods and better…

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Fresh Mango Salsa

Mango is in season now! This simple to make, sweet & spicy, refreshing mango salsa recipe will be a perfect appetizer for the hot weather. It can be served chilled with chips, on tacos or you could just eat it straight out of the bowl as a salad. It not only looks good, it tastes…

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Yoga Flow with Mins

If you’ve been interested in dance, creative improvisations or mindfulness through movement, you will have an opportunity to explore it in our Yoga Flow class which will be available from June.   This class is a Vinyasa (flow-based) practice,  where you follow the breath to flow from pose to pose, with Sun Salutations and its…

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Papaya Fruit Bowl

What better way to cool off in this warm weather than having a papaya fruit bowl? This sweet and yellow fruit works wonders in improving our digestive system and is a great source of antioxidants. Read on for the full recipe and give it a try! Ingredients 1 cup of natural Greek yoghurt 1/3 cup of…

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Does Pilates exercises help Scoliosis?

What is Scoliosis? Scoliosis is a common condition faced by many. Instead of a straight line down the back, there’s a sideway curve of the spine, sometimes looking like a letter “C” or “S”. Can we treat or prevent it? The onset of scoliosis cannot be prevented, unfortunately. Most cases of scoliosis (around 80%) are…

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Curried Cauliflower Soup

In this issue, we are thrilled to share with all the soup lovers this delicious curried cauliflower soup recipe that we absolutely love! Rich in colours and flavours, the ingredients in the soup are sure to nourish the body. Enjoy!   Ingredients 1 large head of cauliflower, cut into small florets, stems chopped Up to 4…

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We were Born to Run

It’s quite a dramatic opening line, however looking at our physiology, we are actually the most efficient running animal on the planet.  I’m not talking about speed; your neighborhood squirrel will beat you in a race to catch the bus, I’m talking about running efficiency and endurance. Over a long enough distance a trained runner…

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Vegan Quinoa Bread

Quinoa has increasingly become a go-to option for healthier meals and snacks over the years. Not only is quinoa an excellent plant-based protein source for vegans, it is also gluten-free and has beneficial effects on metabolism health. If you are a quinoa salad fan, we promise you will love this quinoa bread recipe we have…

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Yoga Alignment

An introduction to our New Yoga Alignment class In the vast and modern world of yoga, it can be quite daunting to set foot into a yoga class or find a yoga practice that suits. Once in, it can be equally easy to get caught up with the fancy poses and colourful spandex that the…

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Strawberry Smoothie Bowl

If you love smoothie bowl as much as we do, give this tasty and eye-pleasing recipe a try for your next weekend breakfast! Not only does smoothie bowl keeps you filling, it is also very nutritious and fun to make. Ingredients 1 handful of strawberries, stemmed ¼ pineapple, chopped 1 banana, peeled 1 cup plain…

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Visceral Manipulation

How does Organ Massage help our bodies to function optimally?   What is Visceral Manipulation a.k.a Organ Massage? Visceral Manipulation developed by world-renowned French Osteopath and Physical Therapist, Jean-Pierre Barral is a gentle hands on technique used to enhance the motion of our organs and integrating movement of the body as a whole. Our organs…

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Longevity Noodles

This February marks the celebration of Chinese New Year and in this auspicious occasion every household will prepare the longevity noodles, a traditional dish to promote prosperity and good health for the year ahead. In the Chinese culture, noodles symbolise living to a ripe old age, so make sure you don’t break the noodles while…

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Start Pilates in 2019

With the end of 2018, you may be reflecting on fitness goals to set coming this new year. Be it reducing back pain, safely working out during pregnancy or rounding out your on-season training. Here are 5 great reasons on why you should start Pilates in 2019! Core stabilisation Pilates exercises are known to target…

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Kale Soba Noodle Bowl

We are excited to share this brightly coloured and healthy recipe to all real food lovers! If you are looking up for new recipes to try, this is one of our favourites you definitely need to add to your collection. Toss all your go-to veggies or proteins into the bowl and there you have a…

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