Different kind of 5Cs

I love Facebook, to the extent of addiction. I can't resist checking it at least every 10 minutes whenever I am online. I just find it real good to stay in touch with all my good friends all over the world.

So today Facebook help me linked up with 2 friends whom I have not talked for past 2 years.

First, Jason, a fellow classmate from my Master degree, shared with me how he could afford to study PhD in Australia. Great inspiration and I wanna do the same too! I am sure I can teach Pilates to supplement my living while I study there. So I shall start thinking of a research topic...hmmm.... 

Then I catched up with Sandy, an "angmoh" male inline skating athlete cum trainer, whom i knew since my days with the Singapore Sports Council. Here is our very interesting conversation:

5:09pmSandy

what you doing these days.

I'm good. Keeping fit and healthy.

5:10pmTeresa

it has been really long time since we met! i've changed job, married, learnt driving & now has a newborn 

quite the oppo, im now not fit & down w/ flu...

5:11pmSandy

wow. that is some big changes.

I want to settle down someday.

I'm getting old.

    5:13pmTeresa

actually u shd be able to settle down fast...angmoh in sg has high value...heehhee. so wat's keeping u??

5:18pmSandy

my 5 c's are different.

5:19pmTeresa

so what are your 5C's?

5:20pmSandy

1. careing 2. compassion 3. car-dio (health) 4. cash (can't live without it) 5. communication.

Oh well, i have many male friends like Sandy, spending too much time doing and developing the sport that they love and they deprived themselves the chance to find "the one"... if you are female, single, and presumably love fitness & sports (hence reading my blog?) and happened to look for a different kind of 5C's, why not check out his Facebook profile?

Pilates Attire

Karen noticed some ladies attend Pilates class in shorts! Well, not really the right type of exercise shorts but one in the going-out type of shorts with front zip, waist band and buttons and pockets, the other in those "hot pants" jersy-stretchy type which sits just below the butt-cheeks.

Like what Karen told those ladies, Pilates exercises (whether on the machines or mat) require lots of "opening up the legs" and thus more is exposed than they may be comfortable with. As an instructor, I have been unwillingly exposed to so many parts that were best kept in the dark. Guys' grotches, ladies underwear of all style and colours... The worst I have seen so far was a G-string when this lady did leg circle in loose beach shorts. i could almost see the brand of her G string and frankly she probably should trim the hair (I mean THERE)...

She also pointed me to this very nice article about the right attire for Pilates. Too bad that most brands mentioned in the article aren't available in Singapore. I myself quite like pants from Lora Jane (available in Novena Square) as it fits well and stays at where it should be (without slipping up into the crack). Besides it offers good variety of design and colour and they are usually pretty flattering on the wearer. I wonder if there are other brands here in Singapore which are good for Pilates?

Another article also gives practical advice about proper attire for Pilates too. Anyway these are the few pointers I always tell my new clients before their first class:

1. Shoes are not required. If you insist wearing socks, get those with anti-slip under the sole.
2. Fitting / body hugging (but not super tight-fit) or stretchy material and design for both top AND bottom. Clothing made of Lycra is quite ideal. It allows you to move freely during the exercises and the instructor can check your posture and alignment. For the gentlemen, bicycle shorts can protect your important parts from being exposed.
3. Clothes with simple design is prefered while those with big buttons, excessive folds,or thick waist band are not fun to wear as it's definitely not comfortable to lie or even roll over them.
4. Minimal accessories. Big watches and long earings are "banned" from my class. 

Pilates for Runners

Found this video which recommends and demostrates some basic Pilates exercises which are supposedly good for runners.

Though I didn't quite like the presenter's form in her demostration, she provided good justification on why are the exercises good for runners.

Rectus Diastasis - nightmare for pregnant ladies

Quoting my friend Karen, "Pregnancy really does have a toll on the woman's body!"

Besides putting loads of fat on the body, pregnancy can throw the woman's body out of balance, create tension, weaken muscles and even damage joints. Rectus diastasis (abdominal separation) is just another "job hazard" that pregnant woman may suffer. 

The combination of abdominal weakness, hormonal changes, weight gain, and abdominal wall stretch exerted by your growing baby, can cause muscle separation along the centerline of the abdomen. It is more common in multiple births and repeated pregnancy and it usually persists long after the woman gives birth (Karen said one Pilates instructor recovered only 15month after the delivery!!!). 

Well, rectus diastasis can actually be prevented. Exercise no doubt is beneficial to both mother and fetus, but one must be sensitive and avoid doing certain exercises (see another post for exercise guideline). In Pilates class, strenuous flexion-based exercises plus long lever loading on the abdominals  (e.g. 100s with straight legs at 45 degree, Plank) should be avoided.

Not sure if your abs separated? Do this self-test.

When I was pregnant, I did more exercises on Reformer, while on the mat I only did pelvic tilt, quadruped, mermaid, Chestlift, femur/leg circle, side lying/kicks, small degree of spine stretch, spine twist.  

Karen pointed me to a video on abdominal separation on youtube. It was posted by Samsara, a Pilates and pole dance instructor, who also suffered from abs separation. Like what she said in the video, doing Pilates helps close the separation because it strengthen the transverse abdominals which act as a corset. 

More videos on Rectus diastasis:

How It Affects Exercises for Pregnant Women

How to recover from Diatasis