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Monday 07:30 - 20:30 Tuesday 07:30 - 20:30 Wednesday 07:30 - 20:30 Thursday 07:30 - 20:30 Friday 07:30 - 20:30 Saturday 08:00 - 16:30

Cornerstone Movement - Personal Training

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Cornerstone Movement - Personal Training

• Reversing chronic diseases through movement
• Helping people 𝗠𝗼𝘃𝗲 𝘄𝗲𝗹?

22/04/2025

🤸 Weight Gain & the Benefits of a Healthy Lifestyle 🤸

Gaining weight is something everyone goes through at some point during their lives. Allow us to give you some insight into various reasons why, as well as how cultivating a healthy lifestyle can combat those effects!

Here at Cornerstone Movement, we believe in helping our clients cultivate positive mindsets on their journey towards healthy living. 🎁

15/04/2025

🏋️‍♀️ Best Workouts for PCOS! 🏋️‍♀️

Looking to manage your PCOS symptoms? Here are the top workouts to consider:
1. Strength Training
2. Cardio
3. Yoga
4. Pilates
5. HIIT

Incorporate these exercises into your routine for better hormonal balance and overall health! 💪✨

📖 References:
Exercise Interventions in Polycystic O***y Syndrome (2020)
The Effect of Exercise as an Intervention for Women with PCOS (2020)
Exercise and Polycystic O***y Syndrome (2020)

08/04/2025

🌸 PCOS Awareness: The Power of Exercise! 🌸

Did you know that exercise can significantly improve PCOS symptoms? 💪 Here’s how:
✅ Balance Hormones
✅ Boost Insulin Sensitivity
✅ Manage Weight
✅ Enhance Mood
✅ Support Fertility

✨ Aim for 150 minutes of exercise weekly to feel empowered and healthier! 💕

📖 References:
Exercise Interventions in Polycystic O***y Syndrome (2020)
The Effect of Exercise as an Intervention for Women with PCOS (2020)
Exercise and Polycystic O***y Syndrome (2020)

28/11/2024

🎉 We’re Live at 33a Kreta Ayer Road! 🎉

To celebrate the launch of our brand-new gym, we’re saying THANK YOU to our amazing community with an exciting gift: 𝙁𝙍𝙀𝙀 𝘁𝗿𝗶𝗮𝗹 𝗰𝗹𝗮𝘀𝘀𝗲𝘀 for our 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗙𝗼𝘂𝗻𝗱𝗮𝘁𝗶𝗼𝗻 group sessions! 💪✨

This class is all about building a strong foundation—honing your overall strength through functional exercises and movements that translate into everyday life. Whether you’re carrying groceries or chasing after little ones, we’ll help you move better, feel stronger, and live pain-free.

Ready to start your journey? Scan the QR code in the photo, follow the guided steps, and book your free trial now! 📲 Classes kick off next Monday, and spots are limited, so don’t wait—secure yours before they’re gone!

Let’s grow stronger together, one rep at a time. 💥

31/07/2024

We don’t always feel the best during every workout and you’re not alone in feeling this. Just keep showing up, one step at a time, put one foot in front of another and never give up. 👣

Some days you’ll walk slower, some days you’re run faster and that’s perfectly okay. Remember, you’re not competing with anyone else but you’ll have to run your own race and learn to pace.

Keep showing up and never give up! 💪

12/07/2024

🩺 ADT can decrease bone density, muscle mass, and increase cardiovascular risks. However, incorporating exercise can be highly beneficial. 💪

Regular physical activity boosts bone density, physical function, lean mass, and quality of life. Research shows it can also reduce disease progression and cancer-specific mortality. Combine resistance, aerobic, and impact training for the best results! 🌟

📋𝗥𝗲𝗳𝗲𝗿𝗲𝗻𝗰𝗲𝘀:
Taaffe, D. R., Galvao, D. A., Spry, N., Joseph, D., Chambers, S. K., Gardiner, R. A., ... & Newton, R. U. (2019). Immediate versus delayed exercise in men initiating androgen deprivation: effects on bone density and soft tissue composition. BJU international, 123(2), 261-269.

Kim, J. S., Taaffe, D. R., Galvão, D. A., Saad, F., & Newton, R. U. (2023). Exercise Mediates Myokine Release and Tumor Suppression in Prostate Cancer Independent of Androgen Signaling. Exercise and Sport Sciences Reviews, 51(4), 161-168.

09/07/2024

The journey to optimal health might seem daunting, but we can bridge the gap one step at a time. We just have to do it one day at a time, and it will ultimately lead us to our purpose, fueling our vitality along the way 💪🤗

01/07/2024

🌷Navigating Menopause with Exercise🩸

Menopause can bring significant changes, but you’re not alone. Embrace this journey with the beauty of exercise!🏋️ Regular physical activity can help manage weight, boost bone health, and lift your spirits. By staying active, you can navigate this phase with strength and positivity.

Let’s move together for a healthier, happier you. You got this 💪🌟
📝 𝗥𝗲𝗳𝗲𝗿𝗲𝗻𝗰𝗲𝘀:
Nguyen, T. M., Do, T. T. T., Tran, T. N., & Kim, J. H. (2020). Exercise and quality of life in women with menopausal symptoms: a systematic review and meta-analysis of randomized controlled trials. International journal of environmental research and public health, 17(19), 7049.

Yeh, M. L., Liao, R. W., Hsu, C. C., Chung, Y. C., & Lin, J. G. (2018). Exercises improve body composition, cardiovascular risk factors and bone mineral density for menopausal women: A systematic review and meta-analysis of randomized controlled trials. Applied Nursing Research, 40, 90-98.

19/06/2024

🌸 Understand the Perimenopause Journey 🌸

Perimenopause often begins in your mid-30s and can bring symptoms like hot flashes, sleep disturbances, and weight gain. But you can manage these changes by adopting a balanced diet and regular exercise 🏋🏻‍♀️

These lifestyle interventions can regulate blood lipids, reduce body mass, and enhance estrogen levels, leading to better health outcomes and reduced chronic disease risk.

Start these healthy habits now for a smoother transition and a healthier future! 💪😉

𝗥𝗲𝗳𝗲𝗿𝗲𝗻𝗰𝗲𝘀:
🎤Huberman Lab Podcast - Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

📋Shorey, S., Ang, L., & Lau, Y. (2020). Efficacy of mind–body therapies and exercise‐based interventions on menopausal‐related outcomes among Asian perimenopause women: A systematic review, meta‐analysis, and synthesis without a meta‐analysis. Journal of advanced nursing, 76(5), 1098-1110.

📋Raczkiewicz, D., Bojar, I., & Humeniuk, E. (2021). Work ability, functional exercise capacity and prevalence of obesity in perimenopausal and postmenopausal women with non-manual employment. International Journal of Occupational Safety and Ergonomics, 27(4), 970-978.

09/06/2024

🏋️‍♀️Exercise is for everyone, not just athletes.

No matter your age, gender, race, body weight, background, or medical history, exercise is essential for boosting vitality and maintaining health. Wherever you are in life, now is the perfect time to start! 💪

Curious about incorporating exercise into your routine? Send us a DM—we’re always here to help 🤗

14/05/2024

“𝙔𝙤𝙪 𝙘𝙖𝙣’𝙩 𝙝𝙚𝙖𝙡 𝙬𝙝𝙖𝙩 𝙮𝙤𝙪 𝙙𝙤𝙣’𝙩 𝙛𝙚𝙚𝙡.”

We all live with a little unattended stress or grief that we tend to suppress and looking inward to the source of stress or grief is a change we don’t want. But by suppressing all this pain in some way or another, it will manifest as symptoms in our bodies that can eventually lead to migraines, digestive problems, chronic fatigue, chronic back and neck pains, IBS, or even some form of asthma.

Having awareness of these symptoms in our body helps us gain a deeper understanding of it. Remember, exercise is most beneficial when done in the right amount. The key to better health is finding a balance between challenging yourself with appropriate amounts of exercise intensity and allowing sufficient rest and recovery.

Take care of your body because your body keeps the score 💯
📖 𝗥𝗲𝗳𝗲𝗿𝗲𝗻𝗰𝗲:
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma
Book by Bessel van der Kolk M.D

04/03/2024

Malnutrition is one of the common consequences of cancer treatment which can affect cancer survivorship over time. Understanding the importance of nutrition plays a big role in overcoming negative effects and improving overall cancer survivorship. 💪

Swipe left to read more ⏪

📝 𝗥𝗲𝗳𝗲𝗿𝗲𝗻𝗰𝗲𝘀:
Muscaritoli, M., Arends, J., Bachmann, P., Baracos, V., Barthelemy, N., Bertz, H., Bozzetti, F., Hütterer, E., Isenring, E., Kaasa, S., Krznaric, Z., Laird, B., Larsson, M., Laviano, A., Mühlebach, S., Oldervoll, L., Ravasco, P., Solheim, T. S., Strasser, F., de van der Schueren, M., … Bischoff, S. C. (2021). ESPEN practical guideline: Clinical Nutrition in cancer. Clinical nutrition (Edinburgh, Scotland), 40(5), 2898–2913. https://doi.org/10.1016/j.clnu.2021.02.005

Arends, J., Bachmann, P., Baracos, V., Barthelemy, N., Bertz, H., Bozzetti, F., Fearon, K., Hütterer, E., Isenring, E., Kaasa, S., Krznaric, Z., Laird, B., Larsson, M., Laviano, A., Mühlebach, S., Muscaritoli, M., Oldervoll, L., Ravasco, P., Solheim, T., Strasser, F., … Preiser, J. C. (2017). ESPEN guidelines on nutrition in cancer patients. Clinical nutrition (Edinburgh, Scotland), 36(1), 11–48. https://doi.org/10.1016/j.clnu.2016.07.015

Address

1 Townshend Road, #04/01
Singapore
207599

Opening Hours

Monday	07:30 - 20:30
Tuesday	07:30 - 20:30
Wednesday	07:30 - 20:30
Thursday	07:30 - 20:30
Friday	07:30 - 20:30
Saturday	08:00 - 16:30

Telephone

+6596453113

Website

https://www.cornerstone-movement.com/

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