BODYTECH Health + Fitness

Running amongst the ruins, Cambodia

2012-02-13T23:36:00.001+08:00

Angkor Wat in the distance

We like to run. We like to participate in road races. We like biathlons and triathlons too. But few experiences can beat running amongst world heritage ruins, free of any reminder of the modern world - if only for an hour or so. Which is why we are especially enamoured of the Angkor Wat International Half Marathon, a race held every December in the Kingdom of Cambodia.

Shopping in Siem Reap

December 2011 was our third trip to Siem Reap, the town just minutes away from the sprawling Angkor archeological park. Siem Reap is pretty happening these days - the restaurants are action-packed and serve good food at very decent prices...the alleyways are crammed with interesting shops...the hotels range from basic but clean, to funky chic, to full-blown luxury chains. You can play golf, take a helicopter ride, explore the ruins (of course!), buy beautiful silk clothing, get a foot massage everyday, go up in a hot air balloon...why, you can even go for a Run!

Not restricted to humans

Yes, so back to the Run. In Dec 2011, there were a total of 5,200 participants from 58 countries in all. A very international affair. 3 race distances were offered - 3, 10 and 21km. Separate categories were also available for those with artificial limbs (10km), and the wheelchair-bound (21km). We were very happy to know that part of the race entry fee goes towards supporting charitable bodies, including the Cambodia Trust (an NGO which produces artificial limbs), and Hearts of Gold (an NGO which uses physical activities and sport to share hope and courage amongst economically and physically disadvantaged people).

All set! One last photo before we start sweating

Wow!

Collection of the race kit 2 days before the run was a breeze, and before we knew it, the big day had arrived! Running in Angkor the second time round is no less exciting than the first, that's for sure. Didn't have too much breakfast of course - all the more reason to have a real feast after the race. The tuk-tuk ride to Angkor took about 20 minutes, and at that early hour (before 6am), the air was rather nippy. By the time we got to the front of Angkor Wat however, where all the races start, excitement had erased any discomfort. What a fantastic setting, and how totally surreal! We all assembled for a chat and some photos, and then we were off....

Scenery along the way

Contrary to what some may think, none of the three race routes actually goes through any temples. You do not get to step foot in them; you only get to run along the road (or dirt track as the case may be) and admire them from afar as you are huffing and puffing away. But rest assured - this is spectacular enough. The backdrop of temple ruins amidst the lush forest, majestic elephants and cheering local children is not something that can be experienced everyday, and we are constantly reminded of our good fortune to find ourselves in this magical place. The 10km run for instance, headed north from Angkor Wat - passing under the South Gate, winding around the Bayon temple where faces stared serenely down at you from every angle, stretching along the Elephant Terrace, and then continuing into the forest before u-turning back to Angkor Wat. We were even entertained by live music along the way!

Being flat, the race route is perfect if you are aiming for a PB, although you may find the distractions of the spectacular temple ruins very difficult to resist. Plenty of runners made pit stops to take photos, and some impractical types even snapped away on their iPads! (Actually, it must be quite a feat to run with an iPad)

Here's to the 2012 Run!

By the time we got to the finish line, our minds were already whirring with plans for returning in December 2012.

The 17th Angkor Wat International Half Marathon is slated to take place on Sunday 2nd December 2012. See you there!

Common Aches & Pains

2012-02-13T14:48:00.000+08:00

Treating the neck

In the course of our Myotherapy work, we get the opportunity to meet all sorts of people, making everyday a new adventure! Part of what we do includes treating those who suffer from aches and pains, by offering a mix of physical therapy and exercise prescription. Over the years, we have found that the most common aches and pains are:

1) Stiff Neck
2) Tense Shoulders
3) Sore Lower Back
4) Painful hips or knees

These ailments plague a huge variety of people, from those who are completely sedentary - never having exercised a day in their life - to those who would in fact appear to be supremely fit. Even the young are not spared, and we have treated quite a few ridiculously tense teenage shoulders and necks. What is going on?? This is indeed an eye-opener, and, we believe, a grim indictment on the pressures and poor lifestyle habits of today. If left unchecked, these unhealthy lifestyle habits can turn far more serious and cause the process of degeneration to accelerate, resulting over time in degenerative diseases (such as arthritis, osteoporosis, diabetes, cancer, heart conditions) from which recovery becomes much more difficult.

You may say - "Whoa, hang on! I only have a "simple" problem (a sore lower back, say), so why the need to look at the bigger picture at all?"

We would say - Common aches and pains can be an indication of more serious ailments to come, if left unchecked and untreated. Myotherapy and exercise can deal very effectively with the symptoms. But if you have RECURRING aches and pains, then it is time to examine your lifestyle, and see if any (or all!) of these factors that accelerate the degenerative process apply to you:

a) Work Stress - Pressure from all angles! Bad traffic, tight schedules, demanding bosses, unreliable employees, difficult colleagues, long hours etc... AARGH, take your pick!

b) Sedentary lifestyle - Limited or no physical activity is a big no-no. But...after all the work stress, not to mention family stress and perhaps all sorts of other stresses as well, who has time and energy left to do anything much other than sit on the couch, eat dinner, then go to bed? IS THIS YOU?


For better posture, try a swissball instead of a chair

c) Poor Posture - Sit, sit, sitting all day? Slumping further as the day wears on? Head sticking further forwards and shoulders rounding more as the computer screen sucks you in? The CHAIR is quite the culprit for poor posture. There is NO perfect chair, as our bodies are designed to move. Think about the typical day of an office worker. Wake up. Sit to have breakfast. Sit in the car / bus / whatever, to get to work. Sit at the desk. Sit at lunch. Sit at the desk. Sit in the car / bus / whatever, to get home. Sit to have dinner. Sit to watch TV. Go to bed. Well, we hope life is a little more interesting than this on some days at least, but you get the idea.

d) Poor Nutrition and Hydration - We are constantly shocked at how little people drink (and we don't mean alcohol!), and how few fruits and vegetables actually make it into the diet. An ideal diet should consist of at least 7 servings of FRUITS and VEGETABLES for adult women, and 9 servings for men per day - a serving being roughly the size of your left fist. Make sure there is enough VARIETY in your diet - don't just keep eating your favourite foods. Consume enough ESSENTIAL FATTY ACIDS via a good supplement. Take approximately a glass (250ml) of WATER for every hour that you are awake. If you are not putting the right stuff into your body, how can your body give you its best?

e) Inadequate Rest and Recovery - Rest and Recovery from the pressures of everyday life is essential, as our bodies are not machines. In fact, even machines need to have proper servicing and maintenance now and again. Are you getting enough rest and recovery right now, or do you constantly feel tired?

f) Inadequate Sleep - Scientific studies indicate that those who do not sleep enough (ie. typically less than 7 hours per night for adults) suffer greater heart stress, tend to put on weight, and experience adrenal fatigue. If you watch TV or even read, late into the night, chances are high that your natural sleep pattern is already disrupted. Why? The presence of artificial light when you are doing this fools your body into thinking it is daytime, and gets the adrenal glands going when it should really be a time of rest.

All of the above factors can lead, over time, to more serious degenerative conditions if left unchecked. So, take stock of your lifestyle now and make the necessary changes...your health is precious and shouldn't be taken for granted.

It is possible that just reducing the above offending factors can go a long way to alleviating your aches and pains. For instance, if you spend less time slumped in a chair and glued to the computer screen, and instead did more exercise and proper stretching, you may just find that your lower back is happier and your shoulders more relaxed!

Aside from improving your lifestyle and habits, you should also consider this:
A HEALTHY BODY IS STRONG AND FLEXIBLE, WHICH IS CAPABLE OF SUSTAINED ENERGY OUTPUT AND IS MORE RESISTANT TO ACHES, PAINS AND INJURY.
So how do you become strong and flexible, ready for whatever life throws at you?
By doing a range of exercises and stretches designed to improve your overall strength and flexibility, with, if necessary, a focus on specific exercises and stretches which directly address your particular condition.

Here are some specific exercises we would normally prescribe for our clients, which should be done under supervision from a qualified person:

Core Conditioning: Plank

For the Neck:
* Neck flexion, extension, lateral flexion and rotation
* Cervical neck protraction and retraction
* Dumbell shrug

For the Shoulders:
* Internal and external shoulder rotation
* Shoulder abduction, adduction, flexion and extension
* Dumbell overhead press


Knee Extension

For the Lower Back:

* Core strength exercises
* Articulated crunch and bridge
* Torsion exercises

For the Knees:
* Knee extension and leg curl

For the Hips:
* HIp rotation, flexion, extension, adduction and abduction

This is not an exhaustive list and may mean little unless you are shown the exercises and supervised when executing them. But hopefully you get the idea that there is a lot that can be done for these problem areas, and that, within reason, improving your well-being IS within your control. There is no need to resign yourself into thinking that your aches and pains are just a natural part of life.

So to summarize, this is what you can try when dealing with your aches and pains:
** Improve your lifestyle and habits - Be kind to yourself
** Strengthen your body by doing specific exercises under proper supervision
** Improve your flexibility by doing specific stretches under proper supervision
** Seek treatment from a qualified physical therapist to accelerate the process of recovery and ensure you are on the right track

And once you have got all of your aches and pains under control, get out there and get your body moving! Exercise comes in all forms and the choice is endless - hiking, swimming, running, racquet sports, team sports...the key is to ENJOY it so that you will stick to it.

~ Good luck and best of health ~

Collaborations For a Cause

2011-08-05T09:43:00.001+08:00

Kasih Hospice Care (KHC) is a wonderful society that does important & worthwhile work in Malaysia. Not only does KHC care for the dying and their families, but it also shares knowledge on how to live healthy & happy lives. After all, life and death are two sides of the same coin, and this is reflected in one of KHC's popular slogans - "Living Well, Dying Well". When alive, we should try to optimize our physical, mental & spiritual health, instead of taking it all for granted. Then, when ultimately faced with death, we can do so with no regrets and die with a peaceful heart. This is what KHC conveys, through its myriad programs and services which cut across all religions and sectors of society.

We feel honoured to have been able to collaborate with KHC for several years now. We have conducted workshops on massage therapy for KHC volunteers, so that they can offer simple massage to the patients they visit and soothe their various aches and pains. We have also taught KHC volunteers basic strength training and stretching exercises for their own benefit. After all, we all need to be strong and healthy ourselves if we are to effectively serve others!

Our next massage therapy course at KHC is coming up on 20 & 21 August 2011 (registration deadline is Friday 12 August).

If you are interested in attending (or in finding out more about KHC's services and other activities), do give them a call or drop them an email!
KHC is located in Section 14, Petaling Jaya.
Tel: 03-7960 7424
Email: admin@kasihfoundation.org
Website: http://www.kasihfoundation.org

The Bodytech Speedball Challenge

2011-08-01T23:54:00.001+08:00

Who's Up For Some Speedball?

2011-08-01T17:57:00.001+08:00

We have been using the speedball as part of our workouts for more than 10 years, and we are still loving it. Why? It's so addictive! Your muscles burn, your heart pounds, and your mind can focus on nothing else but hammering that ball as fast as possible. Developing sheer concentration while getting fit - not a bad deal!

We use speedballs made by the Jim Bradley Speedball Company, a well-established Australian company known for the quality of their boxing circuit equipment. Their speedballs are by far the best and fastest - aided by an incredibly smooth swivel which makes a world of difference to the hitting experience.

In recent years, we have hosted several speedball competitions at our studio, for clients ranging from the ENTHUSIASTIC, to the AGGRESSIVELY COMPETITIVE, to the DOWNRIGHT SHOW-OFFS! All in the spirit of good fun we must say. And what's a competition without prizes, right? Categories such as "Best with 1-arm", "Best with all sorts of distractions" and "Best Outfit" ensured that many went home as winners, not just the "Best Man" and "Best Woman"! Participants are timed over 1-minute rounds and scores tallied through the afternoon. We have a speedball counter (also from Jim Bradley) which is able to count the number of hits you complete in 1, 2, 3 or (get this) 20 minute rounds. So far, the record at Bodytech is by none other than Adam Martin, who has hit 303 in 1 minute. The challenge is on!!

To hit the speedball correctly, you need to learn to hit with rhythm. Get your technique right first. Save the hammering for later! Check out our speedball video for some ideas, and we'll see you at our next speedball challenge!

Up & Running

2011-07-31T17:07:00.001+08:00

Sorry for the long silence! Time flies, and an update on our blog is way overdue!

Since our last entry, running has exploded in popularity, both here in Malaysia and the greater region. Talk to anyone these days and
chances are that they will tell you they have started running....or are thinking about running...or know of others who have taken up running with a vengeance. Running is all the rage! And if participating in road or trail races is your cup of tea, you will have no problems finding one to enter just about every weekend...except of course during Ramadhan month, which is just around the corner.

The fact that running has become so popular is great news of course! After all, running is convenient, fun, and provides lots of opportunities to meet new friends. It provides a solid cardio workout, and can really burn up those extra calories. But on the downside, running can also lead to injuries, due to its repetitive nature. So whether you are already a runner or are thinking about starting, do take care to choose the appropriate footwear (get proper advice on this from a podiatrist or qualified shoe retailers!) and make sure you have a basis of strength first. After all, you want to enjoy running and not give up after a few months, right?

Choosing shoes is crucial but often overlooked. You need to get the right fit, right size, right shoe type for your foot & running gait....all of which is easier said than done. Don't fall into the common trap of buying shoes too small! You will typically need a shoe 1 to 1.5 sizes larger than your normal size for running. The best time to try on shoes is later in the day, when your feet have had a chance to swell / expand to their largest. A qualified shoe specialist should also be able to analyze your running gait and foot type, to ensure you select the most suitable shoe. A shoe may be popular, but that does not necessarily mean that it is right for you! So please, take care of your feet and shoe selection. Happy feet = happy running!

The other thing not to be overlooked is a foundation of strength training - so necessary to running well, safely, and free of injury. Running is highly repetitive, so if you do not have the basis of strength to support the pounding you will be subjecting your body to, you are certainly going to be at risk of injury. We have all heard of runners with knee problems, hip problems, ankle problems & foot problems! To name just a few problems. Why does this happen so often and what can be done about it?

To start with, most people would assume that in order to run, you simply have to get out there and do it. And to run well, you simply need to run more. Neither assumption is necessarily true. To run well and to run safely, you cannot just run. That is why an important component of our running coaching is strength training, which includes exercises to strengthen the core, quadriceps (in particular the VMO for ladies), hamstrings, adductors, gluteals & calves. Stretching is an important part of the workout as well. In addition, running drills and workout variety are crucial.

We started including running coaching as part of our services more than a year ago, at the request of several clients. It's been thrilling to see their progress! So far, we have participated in numerous runs and other mixed discipline events, both in Malaysia and overseas....and we are looking forward to many more to come!

And for those of you who have running injuries or aches & pains requiring a long-term solution, our myotherapy service can sort you out. Good luck and happy running!

Fitness in the Water

2010-04-28T18:44:00.002+08:00

We're now running Aqua Aerobic classes at
K Residence, a lovely condo opposite the road from KLCC. Exercising in the water is quite different to land-based workouts, and - given the blazing hot weather we've been having - provides a pretty refreshing change. Starting at 7:30am helps too, even if it does mean getting out of bed EARLY!

The ladies in class have been very proactive, and managed to get some aqua equipment from Toys'R'Us (an unlikely place, no?) So, we now have some aqua noodles and balls for greater variety....a good thing, as it is surprisingly difficult to find any aqua fitness equipment in KL at all. Our queries to suppliers and endless trips to sports stores yielded little - although we must say it never occurred to us to check out the toy shops!

Myotherapy Radio Interview

2010-02-26T11:54:00.001+08:00

Here's the podcast of Adam's radio interview on 24 Feb 2010....

BFM 89.9 :: The Business Station

Radio Ga Ga

2010-02-26T11:37:00.001+08:00

Adam had his first ever live radio interview two days ago, on BFM 89.9! He never thought being on radio could have been this enjoyable....interviewer Shazmin put him at ease immediately.

Myotherapy was the topic of the day - so for 20 minutes, Adam talked about what a myotherapist is, what a myotherapy session involves, and the benefits that can be gained from myotherapy. Here's the radio star for the day...

IT'S CHINESE NEW YEAR!

2010-02-13T20:28:00.001+08:00

Our decorations are up (red & gold, red & gold everywhere!)....the love letters & pineapple tart snacks are out (mmm)...the water features have been delivered and look great. It's Chinese New Year time! Gong Xi Fa Cai everyone; may the year of the Tiger bring you lots of happiness, prosperity and good health. It'll be a few days off for us before resuming work - even though it's holiday season (again), it looks like a busy week ahead - our clients are a conscientious lot!

Keeping it fresh

2010-02-01T16:21:00.001+08:00

We used Gymsticks for the group class last week, for a bit of a change from the ankle weights and dumbells. The softness of the elastic tubing proved deceptive, and worked us harder than we expected - good for the core muscles too! Today we went for dynamic dumbell exercises like squat & raise, as well as lunges & twists. Going for the burn!

There's also been talk that we should have another speedball exhibition & competition soon, now that people are getting up to speed again. It'll be fun to come up with new names for everyone, to follow in the footsteps of our famous "Roxie Balboa" and "Hammer-it Zamarit"!

New year, new resolutions, new blog

2010-01-25T15:15:00.002+08:00

Now that we have a website and facebook page all set up, it's time for a blog! It's been a busy start to 2010 for us....our services are back in full swing, and we are exploring other avenues for growth. More later....