Pom Pi Pi Functional Fitness & Personal Training

10/01/2023

Last week, a new study was published to investigate why do some patients respond to exercise while others don't.

Two things stand out for us:

1) Responders to exercise feel empowered to change

2) Non-responders acknowledged that their poor adherence to exercise contributed to their lack of symptom improvement

This is why working with chronic pain clients is not just about making the problem go away. More often than that, psychosocial factors, including barriers to exercise, will need to be addressed.

"In contrast to responders who felt empowered to self-manage, non-responders accepted responsibility for lack of improvement in pain and function with exercise, acknowledging that their adherence to the intervention was sub-optimal (confirmed by quantitative adherence data). Non-responders believed their excess body weight (supported by quantitative data) contributed to their outcomes, encountered exercise barriers (comorbidities, stressors and life events) and perceived that the trial measurement tools did not adequately capture their response to exercise."

January 2023: Why don't some people with knee osteoarthritis improve with exercise? A qualitative study of responders and non-responders

Objective To compare the perceptions of patients about why they did, or did not, respond to a physiotherapist-supported exercise and physical activity program. Methods Qualitative study within a r...

06/01/2023

Weight training can contribute to healthy aging, improved mobility, cognitive function, cancer survivorship, and metabolic health in persons with obesity and type 2 diabetes—all of which can influence morbidity and mortality!

January 2023: The Health Benefits of Resistance Exercise: Beyond Hypertrophy and Big Weights

https://journals.lww.com/acsm-esm/Fulltext/2023/01000/The_Health_Benefits_of_Resistance_Exercise__Beyond.2.aspx

05/01/2023

We *NEED* to move away from the “wear and tear” narrative when it comes to osteoarthritis! 🤬🤬

First, there’s no good evidence to suggest that our joints do indeed wear off from regular exercise. In fact, there is research to suggest the reverse is true.

Second, by engaging in such narratives, we (yes, both you and I) are leading chronic pain sufferers away from considering exercise as a viable treatment for their osteoarthritis!

How many times have you heard people sharing about stopping exercise cos they are worried about their joints wearing out? 😳😳

Your joints do not wear and tear with regular exercise, and research has indeed shown that regular exercise does *REDUCES* osteoarthritic changes!

Most important of all, the latest research (January 2023) shows that exercise is as good as oral NSAIDs and paracetamol for both pain and function 😍😍

So ya, do your part by encouraging your family and friends with osteoarthritis to consider exercise for their pain management.

Objective Clinical guidelines recommend exercise as a core treatment for knee or hip osteoarthritis (OA). However, how its analgesic effect compares to analgesics, for example, oral non-steroidal anti-inflammatory drugs (NSAIDs) and paracetamol—the most commonly used analgesics for OA, remains unk...

03/01/2023

A lot of social media posts about exercising for older adults tend to focus on the negative effects of a sedentary lifestyle (e.g., reduced bone mineral density, poor muscle strength, increase risk of fall, etc). That’s all fine and dandy cos we really should be informed about such things.

But but but may we just share that exercise can reverse the effects of a sedentary lifestyle? So in that sense, it’s literally never too late to start.

Today, we share with you a study that found that six months of exercising alone is enough to improve cognitive functions by nine years.

At the beginning of the study, participants’ executive function scores were equivalent to 93-year olds. After six months, the scores improved to those of 84-year olds.

Good right?

Objective To determine the independent and additive effects of aerobic exercise (AE) and the Dietary Approaches to Stop Hypertension (DASH) diet on executive functioning in adults with cognitive impairments with no dementia (CIND) and risk factors for cardiovascular disease (CVD). Methods A 2-by-2 f...

21/12/2022

Thank you The Straits Times!

30/11/2022

One of the ladies we work with has inflammatory arthritis in her fingers. It’s something that has always beeen there and it was not one of the conditions she’s looking to address.

Despite having done no exercises that was specific for her fingers, she is starting to get pain-free days in her fingers that would sometimes run for weeks! 💯 a pleasant surprise!

The reason? Exercise has “anti” inflammatory properties. Yes, exercise can be good for your arthritis.

Even if they involve weights!

OBJECTIVE: This study aimed to evaluate the effect of resistance exercise on peripheral inflammatory biomarkers in healthy adults. MATERIALS AND METHODS:

24/11/2022

Not getting the results you’re hoping for with your workouts? Perhaps it’s time to get extra help!

Contributed by Jesse Cai, founder of Square One Active Recovery and Pom Pi Pi Functional Training. As a chiropractor, I work a lot with clients who have chronic pain. While most people would blame their sedentary lifestyle for their symptom experience, individuals living an active lifestyle can a....

15/11/2022

Who wants to join us for a ground movements or animal movements class? 😍😍

02/11/2022

Did you know you’re supposed to participate in at least 2x strength training every week? This is on top of the 150 minutes moderate (or 75 minutes vigorous) aerobic exercise!

04/10/2022

You heard that right: Walking is not always the best exercise!

I often advise my clients to choose more meaningful exercises because different exercises bring different value to their recovery!

Yes, it is important for you to keep moving but not all exercises are created equal!

No, I’m not saying you can’t walk anymore! I’m saying that it’s important to choose the more right exercises for your recovery, then work your way towards returning to doing what you love.



https://journals.lww.com/acsm-msse/Abstract/2022/09000/Muscle_Forces_during_Weight_Bearing_Exercises_in.6.aspx

15/09/2022

Are you a student personal trainer or coach/trainer looking to start a career but don’t know where to begin?

We are offering FREE use of our studio for students to kickstart their personal training or coaching career. $0 rent!

To apply, WhatsApp your CV & resume to wa.me/6587646929

📍 69 Circular Road, #02-01 (Boat Quay)

*Non-students may also apply
^Mentorship is also available for complete beginners

12/09/2022

What if exercise can (partially) reverse heart damage? 🤯🤯

https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.119.315889