#weareupsiders

This week, we are back with 10 things in 30 minutes series with Nicole Diane Kaw - an Upsider mom-to-be as she shared with us her advice and experience while expecting her first child.

No. 01 // Nicole’s love for dance started when she was little. She was a part of school representative dance troupe and cheerleading squad until high school. She took a break during university to focus on her studies. She finally rekindled her love for dance after moving to Singapore, signed up for jazz dance class and then Xtend Barre. She ended up dropping the dance class and sticked with Barre since then: “Xtend Barre has captivated me with the dance and ballet elements as well as the upbeat tunes that energize you to keep going”. Can you spot Nicole in her dance troupe back from the highschool days?

No. 02 // Nicole joined our Upsider family in June 2015. About a month later, she discovered her pregnancy.

No. 03 // Nicole always maintains an active lifestyle – be it running, wall climbing, tennis, pilates, going to the gym, dancing or Xtend Barre. So even after finding out she was pregnant, she had continuing her fitness routine with prenatal safe workouts.

No. 04 //Luck is on her side! Nicole doesn’t experience any morning sickness, sleepiness, fatigue, powerful cravings, etc. Nothing unusual except for her continuously growing belly! “Attending Xtend Barre classes regularly has possibly helped me combat any “negative” sides of pregnancy.”

No. 05 // She always keeps her routine checked with regular Barre class, proper eating, vitamins and Elacyl stretch mark cream before bed. Her dose of healthy goodness is a glass of Avocado milkshake with Banana. 

No. 06 // Nicole used to attend classes 3-4 times a week but cut back to once a week during her first trimester. Now she’s back to 2-3 times a week and may continue until her 36 weeks of pregnancy.

No. 07 // Her take on exercising during pregnancy: “Listen to your body and don’t push it if you are not comfortable”.

No. 08 // Most of Nicole’s fitness wear still fits her so she prefered not to spend so much on unnecessary maternity wear (or maternity fitness wear). Instead, Nicole decided to save for crucial spendings after the baby is born.

No. 09 // Weekend afternoon is “we” time for Nicole and her husband.

It has been a week since Avryl has left the sunny homeland to move on with her new journey in Queensland. Utterly fresh out of her NUH training at the age of 23, she possesses the strength and clear vision of how to live a good and meaningful life. As we wave our goodbye to this cheerful and lovely Upsider, here are 10 amazing facts about her in our 30-minute conversation:

No.01 //  Avryl decided to be a nurse when she was fourteen! One day, she made up her mind: “I think it’s my calling. I want to be a nurse.” When asked why not the other professions and whether she was sure about the tough career of being a nurse, Avril said she knew about the hardship and enjoyed the challenge.

No.02 //Joining our Private Reformer routine was actually...by mistake. Avryl was randomly looking at Instagram and wanted to try our Xtend Barre class. She came in thinking she needed to have some Pilates experience to join the Barre. After her first Pilates experience on the reformer, Avryl got hooked!

No.03 //Her Upsider weekly routine: one private Pilates session on the reformer and two Xtend Barre!

No.04 // Avryl practiced her Pilates routine everyday for a month when she was on holiday oversea trip visiting her aunt. She simply couldn’t stop doing it: “I was afraid that I’d lose the momentum and my body wouldn’t be able to get used to the movement anymore.”

No.05 // On the experience of being with Upside Motion over a year, Avryl said: “As a nurse, I tend to bend my back a lot and my lower back used to hurt after work. After learning how to protect your back using your own body mechanics with Pilates and Barre, I don’t feel that pain anymore. My legs were like jelly before and now, I can feel that there’s more muscle definition!”. Yay!

No.06 //Avryl is fondly known as “The Pancake Queen” by her friends. She loves cooking and baking even though she doesn’t have a sweet tooth.

No.07 // Avryl’s tips on baking healthy goodness: Cut down on sugar and instead, use agave nectar. She also experiments with different kinds of organic products and flours. “Organic products create a wholesome and rich taste that is very different from what you normally get outside.”

No.08 // Her night ritual: Forward roll and backward roll. Finished by a spinal twist to stretch your back muscle. Avryl feels that it’s important to release all the tension in your body before you sleep.

No.9 // Favorite magazines: Kinfolk and Frankie

Having patroned Upside Motion for the past one year, Pim Rakchaiwan now graced the Barre poses with ease by her sculpted and lean body. Upon first glance, little could one guess that this elegant Thai is actually in charge of the Technology and Customer Experience department in banking. Let’s get behind the curtain and get Pim’s tips on fitness and holistic living.

UM: Could you tell us how did you start your love affair with Xtend Barre?

P: I’ve done yoga for 8 years but Xtend Barre is a total different love. I had always wanted to be a ballerina when I was little! Xtend Barre targets a different group of muscles and has the dance element in it. So now, I would balance my schedule and do barre twice or thrice a week during weekdays and yoga is in the weekends.

UM: How did you see the changes in your body and mind?

P: I could see and feel vivid results within the first four months. My body got more toned and I have much leaner arms and legs. And it always feels good! After work, I would feel really run-down but then I come out of the class feeling pumped up and happy.

UM: Do you remember the very first experience with your Xtend Barre class?

P: It was a brand new concept to me. With no barre background, I had fun learning the postures and terminology, even though Xtend Barre only uses some of the basic ones. It also surprised me with how challenging it was. I had experience with yoga for many years and thus, was pretty confident with my core strength. However, I was defeated after the first class. With barre, you get to train the cores and muscles of the areas you barely touch with other types of work-out. I feel that barre is a nice ad-on to my yoga practices.

UM: What do you wish to see more in an Xtend Barre class?

P: Perhaps, a theme barre class or play around with the playlists and dance element? Having a 70s or 80s music would be fun! I would love to join if we have a halloween dress-up class too!

UM: What are some of your favourite fitness fashion brands?

P: One of the things that got me hooked into barre is the fitness wear. I feel really motivated to dress the best for my barre sessions. My latest obsessions are Michi & Sweatybetty!

UM: How do you feel about the styles of instructors?

P: Beatriz is the hardcore one (in a fanstatic way) whereas Jabi’s class is a pleasant and more lighthearted! I think that Xtend Barre is the science to work on your body but it’s the different approaches from different instructors that give the class the extra edge: the personality and the kind of engagement that make you want to come for class.

UM: What’s the secret here to get fit and live healthy?

It was a Friday afternoon when Kelly came by for the interview before her private AntiGravity Aerial session. You know you’re an avid Upsider when you come to Upside Motion four times a week but still can’t get enough of it. Working as an air traffic controller, Kelly shared with us how she found the perfect fitness routine for her body and soul after the long stressful hours sitting in front of the radar scope.

UM: Hello Kelly! Could you tell us about yourself and how your fitness journey began?

K: I practiced yoga for more than a year before my teacher took a break. I first discovered Xtend Barre when I travelled to the US. Totally up for something new and different, I searched for barre classes when I returned and Upside Motion showed up as top of the list. It’s been five months and I’ve never regretted!

UM: What keeps you coming back so frequently since then?

K: I love that the instructors here are meticulous with their teaching, tailoring every class to cater for everyone on various levels. For example, Mirna always plans out the flow based on the overall strength of the class so if there are newcomers in the class, she would make it easier for them to keep up with the others. But that does not mean it is any easier for us either. I can always put on a deeper plié and higher relevé to maximise the intensity of the workout.

The instructors also emphasise that this one-hour class is the time you devote wholeheartedly for yourself, which I found especially true and an important message that everyone needs. I always walk out after class feeling happy and refreshing.

UM: What are the changes that you have seen and felt so far?

K: Over the past five months, my posture improves greatly. I used to have trouble sleeping and usually woke up in the middle of the night. Now I sleep really well until the next morning and didn’t have that problem anymore.

UM: What is your weekly fitness routine?

K: I usually come in four times a week on alternate days: 2 Xtend Barre, 1 private AntiGravity and 1 Pilates. I came for only Barre in the first few months but gradually shifted my attention for AG & Pilates as well. I found myself need more stretching alongside with cardio so Pilates is a good addition to balance in between Barre classes.

In the beginning, I used to try to come in everyday! I even took two classes in a row but only then I realized that after AG Power Stretch, I couldn’t give my best in Barre class. AntiGravity is an unique work-out and comes with its own challenge so you don’t really notice that your body is already tired and need a rest. Lesson learnt but at least, I gave it a try!

UM: 3 things you absolutely love about Upside Motion are…

K: The feeling of being well taken care of from the front desks to the instructors. Those moments during class when I look around and see that everyone is going through the same kind of pain and we are laughing at ourselves but still pushing hard because the instructor is screaming just a few more counts. And then comes the essential muscle soreness after the classes.

UM: Any words you would like to share with the newbies?

Her own injuries brought her to discover the wonders of Pilates. Now, Liana aspires to help prevent or minimize injuries in her clients by teaching at Upside Motion! Learn more about her inspiring story of how she uses Pilates to help others.

UM: What were you doing before becoming a Pilates Instructor? I was with a consulting firm that focuses on human performance improvement, and prior to that, as Shops Manager with Raffles Hotel, Singapore.

UM: How did you discover Pilates, and have you always wanted to teach Pilates? It was through my injuries that I discovered Pilates; and thanks to my Private Pilates Instructor, Jose (who still instructs today), I was guided onto this path. It is because of the benefits that I experienced that I decided to teach. I too want to help others prevent or minimise injuries.

UM: What do you do in your free time? 1. Read: I will have a book wherever I go, be it a novel, poetry, or books on injuries. 2. Courses: I try to sign up for courses and workshops, which can benefit others and also improve my own teaching. 3. Dance: I enjoy music and let my soul fly free.

UM: What’s the best advice you can give to someone trying out Pilates for the first time? Do not feel intimidated; we all have our first times! The journey of progress and benefits are definitely worth it.  

UM: Can you share with us an interesting story of one of your clients? She is a mother of an active 2-year old and was suffering from multiple issues: from cervical pains to lower back issues. She wore a neck & lower back brace when we first met. Playing with her daughter was painful and carrying her daughter was unthinkable. With much patience and perseverance on her end, she finally is able to carry her daughter today!

Our studio has always been the go-to for working professionals, and we almost always host classes for unique clients who happen to be business owners, too. This week, we speak to the lovely Rashi, owner of the restaurant Angelina (tag on FB) at Capitol Piazza, who tells us more about how she found Upside Motion and how she juggles work and leisure.

UM: Tell us about yourself.

R: I grew up in New Delhi but have lived and worked in London for 8 years. I moved to Singapore two and a half years ago, immediately after getting married.

Life has only become busier and more rewarding, as I moved from banking in London to operating my own restaurant in Singapore - Angelina at Capitol Piazza.

UM: How did you find Upside Motion?

R: I am always on the look-out for new additions to my fitness regime. I was introduced to Upside Motion by my close friend Sonia Sandhu when I moved to Singapore, and we have been fitness buddies ever since!

UM: Do you attend regular classes at Upside Motion?

R: I started off with Xtend barre sessions, but over time I found myself increasingly drawn to private Pilates sessions with Beatriz. I love Pilates as it can really challenge you even without the excessive sweating and crazy high heart rate. I feel that Pilates builds strength in a more sustainable, mindful way. Although I like to get at least one HIIT workout in during the week, I think Pilates and Xtend barre are great complements to whatever workout regime you may follow.

UM: Have you always been into fitness? How do you find time to exercise with a busy schedule?

R: I come from a family of fitness enthusiasts where my mother is a spinning instructor and my father still does headstands in his sixties.

I am a firm believer that the busier you get, the more vital it is to fit in exercise. Pushing yourself physically to new limits in the gym or studio only makes you mentally stronger. Life is so much better with a healthy body, clear mind and positive attitude. Nothing can replace the high you feel after a good workout!

UM: Do you swear by any health/fitness trends?

R: I feel that if you really want to see your body change it is important to constantly challenge your body in new ways or with different workouts. I am against any fad diets, and the eliminating of certain food groups. Everything in moderation!

UM: What do you do to relax?

Behold our athletic fiery-haired instructor Sophia, who specializes in all things aerial at Upside Motion! If you’ve taken her classes and seen her in action, you’ll agree with us that she is one impressive lady. With a solid background in dance, she takes aerial classes to a new level with a keen eye for technique. Let’s see what advice she has in store for the earthbound that yearn to fly like she does.

UM: What were you doing before becoming an AntiGravity instructor? S: I was taking time off from a full time career in research and strategy to spend more time with my son, and chanced upon AntiGravity as an interesting fitness method.

I have always been interested in movement and expression, and have been dancing since I was 5 years old. Though I started with ballet, I also explored other genres like jazz, hip hop, contemp and Chinese dance. However, due to a back injury in 2011 that impedes jumping, I managed to find an alternative in aerial dance such as silks, Lyra and trapeze.

UM: How has your dance background shaped your perception of fitness? S: It probably makes me more obsessed with the quality of movement, form and expression. This means that I'm usually eagle eyed on watching those lines, pointed toes and looking out for expression in body and movement. And this applies to transitions between moves - I demand those to be properly executed too. Having suffered from injuries before, I also believe in respecting the body and its limits. Moving with deliberation is the key, rather than just “anyhow whack”.

UM: What’s the most rewarding thing about teaching AG? S: Seeing clients overcome their initial fears, improve, grow in confidence and achieve their personal milestones. Ideally done with pointed toes and a developed consciousness of form and movement quality!

UM: What’s the most important thing that you’ve learnt after mastering AG? S: I won't claim mastery yet, as it’s a continuous learning process. Aerial arts are still a relatively new fitness and performance form. However, my biggest takeaway is that it's perfectly normal to find aerial challenging at the start. Most of us lack upper body strength initially. Directional confusion when inverted, a fear of heights and vertigo etcetera is all normal. But with regular practice and passion, you can grow in strength and endurance.

For most of us, Mirna is no stranger, and it’s always a joy to join in her very motivational workouts! Whether doing an Xtend Barre, Pilates or AntiGravity class, Mirna always makes sure her clients have a smashing good time. Let’s get to know our favourite Italian instructor!

UM: How did you find Upside Motion?

M: When I first arrived in Singapore, I was expecting and was looking for some prenatal activities that I could do. That’s how I found Upside Motion! AntiGravity sounded so cool to me, and I thought I’d give it a try after the delivery. Who knew I would get to hooked?

UM: Have you always wanted to be a fitness instructor?

M: Well, my original plan was to follow my mom’s advice. She used to tell me to find a rich man, but I guess she forgot to tell me what to do after that. Luckily, I found something I love doing along the way!

UM: Why do you enjoy teaching?

M: I like how it's so fun, but the most amazing part of teaching is when you see your clients’ progress. Many see transformations in their body: their upper bodies are stronger, and they’re so confident with weights. Some say the best teachers are your own students, and I totally agree. They keep me so inspired! Go guys, you rock!!

UM: Do you have a preference between Pilates, Xtend Barre and AG?

M: Not on the teaching side! But when it's my turn to practice, they kill me all the same. The instructors have me begging for mercy!

UM: What do you do in your spare time?

M: Nowadays my favorite activity is riding my bicycle by the river with my son in the baby seat. He loves it, and always pushes me to go faster and faster... So if you see us, give us a shout so we can stop and give me a break!

UM: What’s your secret talent?

M: I wish I had one! For me, all my goals have been reached with effort and consistent hard work. So I just find my passion, and keep on learning!