Who said all Ballerinas are just skinny, graceful and delicate?
This Ballerina here works out and is now an ACE certified Personal Trainer!
Meet Cassandra Ong!
Tell us about yourself
I started ballet at the age of 4 and completed my grade 8 and Advanced 1 certification at 17 and started teaching ballet. I used to work in a corporate firm due to my background in finance, but realized that it wasn’t the life I’m looking for. Hence, I am teaching full time now with up to 20 hours of class a week. I enjoy working with kids and also the freedom I have now.
How did the thought of getting ACE certified come about?
Besides ballet, I run marathons and also workout occasionally. In fact, I think ballet is somehow a form of fitness and that is why I thought that maybe I can also train people since I’m already teaching ballet.
I heard you are interested to specialize in training pregnant clients?
I’m planning to. I’ve been working with kids for a long time and it’s really a great achievement seeing them grow. That’s when I developed interest in training pregnant mums too.
What was the first step that you took?
I took the Training Pregnant and Post-partum Workshop by Kim at FiT and it was very useful. I learnt that you have to be extra attentive and careful while training pregnant client and always pay attention to signs of pain and their hydration status.
What are your future plans?
I would like to have my own dance studio with gym setting so I can teach ballet and also do personal training at the same time!
Any advice for people who are looking for career change?
It’s hard to give up a job which gives you regular stream of income but ultimately, it’s the job satisfaction and who you want to be end of the day. No excuse, no regret!
**Bonus**
We have Cass here to demonstrate a few exercises you can use to train your pregnant client!
1. Squats
As your baby gets heavier, your body tend to lean forward, hence you need to strengthen your lower body to compensate the weight. You can start your client with body weight and load when she’s ready. Suggested 10-12 reps, 2-3 sets.
1. Stand hip-width apart with chest up and dumb bells beside
2. Start with a hip hinge and continue to lower your body by bending your knees.
3. Get back to the starting position
Progress your client by doing a Plie Squat (by standing feet apart wider than your hips and toes pointing out at 45 degrees)
(avoid doing plie squats if your client has pubic pain)
2. Plank
Strong core muscles contribute to increased strength and stability in the body, meanwhile reducing low back pain, increase energy and enhance preparation for delivery. Start on the knees and progress to the toes when your client is ready. Suggested 15-20seconds.
1. Get face down on the floor resting on the forearms and knees. Push off the floor, raising up off the knees onto the toes and resting mainly on the elbows.
Cue your client to engage their core and keeping back straight.
2. Hold for 15-20 seconds and get back to starting position.
Progression:
You can also get your client to do side planks
3. Shoulder Press
Mummy will definitely like to have strong arms to carry their little ones! Not forgetting the upper body, make sure your client also works the shoulder. You can get your client to sit on a fit ball so that they engage their core and also it’s more comfortable than sitting on a hard surface. Suggested 8-10 reps and 2-3 sets.
1. Sit her comfortably on the fit ball and hold a dumbbell in each hand. Make sure she plants her feet firmly on the floor. Bring the dumbbells to ear level.
2. Push dumbbells upwards till arms extended.
3. Bring dumbbells back to ear level.
Wish to know more about training pregnant and post-partum clients?
Join our workshop!
Date: 31 March 2013 (Sunday)
Time: 10am – 5pm
CECs: 0.6
Price: RM360
Need more info? Ask us! 
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Related Course Information
Personal Trainer Development Programme (PTDP)
This is the perfect blend of all that are essential to make you a competent personal trainer. Leave this 54-hour course feeling confident and ready to bring the best out of your client(s)
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