The KINSTRETCH system is one born out of scientific research. All of the movements and training techniques have been selected based on a meticulous and rigorous investigation of evidence, conducted by physical conditioning and medical experts, as it pertains to body control, injury prevention, joint health, and physical longevity.
Unlike many training systems, KINSTRETCH practice is complete with a self-assessment system allowing you the ability to monitor your own body for dysfunction that may be causing pain, loss of performance, or that may be putting you at an increased chance of injury.
Why Kinstretch :
🔴Improve movement capacity
⚪Improve flexibility, mobility and ability
🔴Improve physical performance
⚪Improve body awareness and control
🔴Injury prevention / mitigation
Coach Jo is Malaysia's first certified Kinstretch Instructor. Having 7 years of training clients and 4 years teaching Crossfit, Weightlifting movements, she has developed a deep passion to help people to move better and lead a pain free active lifestyle.
She is also certified in Functional Range Conditioning (FRC)® making her extremely knowledgeable in human movement, biomechanics, and body control development. That means she is highly trained in spotting, and correcting dysfunctions in your body as you practice.
This membership is suitable for all fitness/non fitness level. Whether you want to improve your squat strength, increase body control on weightlifting & gymnastics movements, or want to improve performance on the new hobby sport you picked up during the MCO period, Kinstretch Mobility is your passport.
If we polled our members to ask if eating healthy food was important, most of us would say ‘of course’. And if we asked whether exercise is key for health and wellness, everyone would most likely respond with a ‘yes’. So if we know that nutrition plus fitness is the magic key to a thriving, healthy life, why don't many of us dial into it? Why do we prioritize one over the other? Why do we put some of these factors on the back burner and only get serious about it when we’ve been slapped in the face by a wake-up call, such as no longer being able to wear that favorite pair of pants or a poor health screening?
In our experience working with hundreds of individuals at Lah and beyond, the key component is accountability. We’re all too often willing to let ourselves down again and again, but when someone else is counting on us, we show up.
We show up for others because we don't want to disappoint them, but yet we knowingly disappoint ourselves over and over. We justify why we can't follow through on our nutrition, why we can’t get 10,000 steps a day or make excuses for why we have to skip the gym and we follow it up with a promise to try again tomorrow—or to start fresh on Monday. Meanwhile, we’re subconsciously tabulating every time we don't succeed as another failure, and over time, we begin to see ourselves as incapable.
Relying on others to hold us accountable works for the short term. When we’re getting started in any new habit, we need that assistance and support. At Lah, we have a framework of accountability to help those wanting to get started. We send reminders, we check in, we acknowledge you every time you walk through the door, we high-five, we follow up and we celebrate with you each time you reach a milestone.
Our #famiLAH also helps in this accountability effort. That friend who is normally in class with you notices when you haven't been there and sends you a friendly text asking how you’re doing. Or someone notices that huge PR posted in SugarWOD and gives you a fistbump and a GIF for it. We’re all in this together. We want each other to succeed.
Now here’s where the truth hurts: No matter how you get started with being accountable, it ultimately comes down to you. It’s up to you to consciously choose every day to keep taking steps toward your goals. We will always cheer you on and help you, but if you haven’t bought into the process, it won't stick in the long term. You need to want it. You need to be dialed in.
So how do we stop letting ourselves down and instead create a path to reach our goals?
Here are 10 tips for holding yourself accountable to your goals:
1. Engage with the #famiLAH. We want to help you! If you don't engage, you are missing out on a big piece of the magic. Who wouldn't want a group of like-minded people cheering you on every step of the way?
2. Set reminders. Schedule your classes like appointments that you can't miss. Put a reminder on your phone to get up and walk every hour to ensure you’re getting movement throughout the day. Set an alarm for when you need to start prepping dinner so that you don't look at the clock, realize you have no time and do Grabfood instead.
3. Tell a coach or class friend when you’re planning to come to class. By putting your intentions into the universe, you have created an expectation that you will want to follow through on.
4. Print off a calendar, hang it in a visible spot and cross off the days you hit the gym or stayed on point with your nutrition so that you can literally see all the marks of your success. It’s satisfying to see your efforts adding up and will reinforce your habits!
5. Share on social media. There’s something to be said for putting it all out there! Even if no one on social media follows up with you on your progress, making it public will make you more likely to keep to your goals and your word.
6. Take progress pics. These are powerful, far more than you would imagine. We get used to how we currently look because change is subtle and seems slow. You see yourself naked every day. You may not notice the change, but by looking back and comparing to where you are now, you can literally see the progress you’ve made.
7. Set quarterly goal-setting meetings with a coach. If you are a member at Lah, we want to schedule these meetings FOR FREE with you every quarter, so reach out to get yours on the calendar! If you aren't a current member, find a friend who needs accountability, and set some dates to review your progress and set goals for the future.
8. Constantly remind yourself of your "why". A goal is great, but if we don't know why we want to reach it, it doesn't mean much. Ask yourself why you want to focus on these goals you set for yourself. How will it impact your life? How will it make you feel? Once you have a solid "why," remind yourself of it daily so that you internalize it and keep it close to your heart.
9. Don't make it all or nothing. Instead focus on that 1% better every day. We are on a journey, not a quick trip to the mall. There will be ups and downs. There will be plateaus. There will be stress, hurtles and self-doubt. Don't let those things mess with you. Acknowledge them and move on.
10. Reward yourself for reaching micro-goals. We all like to win, let's’ be honest. Set micro-goals along the path to your BIG goals and reward yourself for hitting those milestones along the way. An example is if someone wants to lose 20kg, they can give themselves a little gift for every 5 kilo’s lost. These rewards don't have to cost anything, either—get creative with things you enjoy and treat yourself!
There are many other ways to keep yourself accountable, so find what works for you. Something that worked once might not work forever—switch things up often to stay excited and motivated about your success.
If you need help getting started on your health and wellness path, feel free to reach out! We would love to set up a Strategy Session (or a No-Sweat Intro for new members) with you where we talk about your current lifestyle and your goals, and help you make a plan of action.
‘Tis the season for family, festivity, and food—lots of food. Temptations are everywhere, and office parties, get-togethers, and our sweet seasonal favorites fill our schedules. Problem is, all those foods are just so good. But they’re like sugar minefields. There’s no doubt the holiday season is THE HARDEST time to eat nutritious food and make smart choices.
So how do you stay on track when everyone around you seems to be splurging? Too many of us walk through the holidays with no plan.
Here are 4 tips that can help you plan for the holidays:
Eat close to your usual times. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.
Invited to a party? Offer to bring a healthy dish along.
Don’t skip meals to save up for a feast. You’ll be really hungry and more likely to overeat.
If you have a sweet treat, enjoy it and move on.
Even though you may not be able to control what food you’re served, you can meet potential challenges armed with a plan.
- Set goals
- Make a plan to stay on track
- Get an accountability partner for support
Enjoy the Holidays!