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!
Did you know that chronic disease often begins in the gut due to poor nutrition? Therefore, it is incredibly important to encourage a healthy lifestyle for our kids from a young age! Here’s how you can help:
Be the example!
If you are telling your kids they can’t have juice or soda, don’t drink it yourself! Your kids look up to you so lead by example and follow a healthy lifestyle.
It’s never too early or late to start.
Start your kids off from a very young age eating fruits and vegetables. Use things like hummus dips or toothpicks to make vegetables more fun and interesting. If they didn’t like something the first time then you can reintroduce it at a later date, prepared a different way.
Do you have a picky eater at home?
If mealtimes are a struggle, try these 4 tips to help your child develop better eating habits.
1. Make it a family affair by planning family mealtime. Eat meals at the table as a family. Do not offer food while your child is playing, watching television, or walking around.
2. Try different preparation methods -- roasting, air frying or using different seasonings.
3. Try new foods when they are most hungry at the beginning of the meal. Continue offering new foods even if your child has said no to them before. It can take as many as 10 times for a child to try a food and like it. Don’t give up!
4. Be a role model. Your child will eat better and be more willing to try new foods if she sees others at the table eating the same foods. Family members, including older brothers and sisters, are important role models for healthy eating. How can you preach eating whole foods when one kid or parent is eating sugary cereals and doughnuts? Doing a pantry clean out is tough, but sometimes necessary to get all the unhealthy processed food is out of the house.
You can use these tips for a child of any age. It’s never too late to start having a healthier and more enjoyable mealtime.
After almost 5 years as gym owners, our vision has changed.
When we opened Lah in 2016, our vision was simple: make people strong AF.
As we evolved, our vision was adopted by our awesome team, and has become more complex. We wanted to introduce functional fitness to our greater community. We wanted to be countercultural. We wanted to stomp out the social media myths around fat loss, performance and “health”.
So over the years we built a supportive and hardworking community. We planted seeds and cut back the weeds and grew in a hundred directions. In early 2020 we sat down, individually, and later with our team, to map out what it was we were continuing to create and WHY. We had cultivated a gym and community we were proud of, but we needed to put that in words too. There came the evolution of our new mission and vision.
To fundamentally enhance the health and overall wellness of our members and those they love.
Constantly striving for coaching excellence by focusing on member results while nurturing a community that we and our members take pride in being a part of.
When we opened Lah, we chose to do things our way. We didn’t want to bring every single person in Bangsar through Lah for a short period of time. We didn't want to be social media influencers. We wanted to make a difference in the lives and wellbeing of our members and their families. We wanted to educate. We wanted our members to stay around so long they became family. We wanted to have to make people leave at the end of class instead of them wanting to leave. We wanted to make people love working out.
We recognized that we could change the community by enlarging the lives of our members. They (you), in turn, can ask their friends to go for a walk, or share their healthy meals for lunch. We can be industry leaders in the health and fitness industry of Malaysia..
Why “enlarge”? Because our method of fitness is more than life-extending; it’s life-broadening.
If you cut out processed carbs and sugar, and start doing squats, deadlifts and presses, you’ll live longer. But you’ll also live better. You’ll stay independent to an older age. You’ll have strength and mobility and the will to live right up until the end–you’ll practically be your own pallbearer.
You’ll be younger for longer. And while you’re young, you’ll do more things. Our personal favorite goal is “to die young, as late as possible.” and we mean that. This is our number one fitness and wellness goal.
You’ll Spartan Up. You’ll play more sports. You’ll run more road races. You’ll hike that volcano, or go to Everest Base Camp. You’ll get down on the floor with the kids, up on your feet to dance, and over the walls of diabetes and depression. You will go, you will see, and you will conquer. You will live a larger life.
The Lah Vision is to fundamentally enhance the health and overall wellness of our members and those they love.
Everything we do today affects us in some way, shape, or form in the future. I think we learned that when we discovered how bad smoking is for us, or when we discovered what carcinogens are, but what about our other choices?
We choose to drink too much alcohol, eat too much sugar, and fill our grocery cart with processed junk. We also choose to sit at a desk all day, then sit in a car, and sit on our couch, and we avoid movement. What price will we pay for not exercising or for making poor food choices?
Think about this for a second, we are animals who are made to move and feed off the land. Yet we still drink soda and participate in activities that cause harm to our bodies for enjoyment. The worst part is that we DON’T EVER STOP TO THINK ABOUT THE FUTURE.
One day these choices will catch up to us- saving money to buy the big bag of chips because they are on sale (this is just one simple example) that will cost you in the long run. What will that cost be? Your Health.
This is the cost of all our medical bills, pain, immobility, and independence that could be a result of our current poor choices. In case you didn’t know a trip to the doctor is EXPENSIVE and not having a good quality of life is depressing, to say the least. Who doesn’t want to be able to play with the grandkids (or great-grandkids) or be able to take care of themselves?
The great news is that you CAN CHANGE this outcome!! You have CONTROL over your current habits and research shows by following a few guidelines you can lead a much healthier lifestyle- leading to a better quality of life. Here are the simple steps to being more healthy:
Maintain a healthy diet- this means eating as little processed foods as possible and focusing mostly on whole foods (think the perimeter of the grocery store)
Maintain consistent physical activity- this means working out at least 3x per week and trying to attain a goal of 10,000 steps per day (at least 8,000 for those who feel that’s too much)
Reduce sugar intake! Men shouldn’t consume more than about 36g per day and women should limit it to around 25g per day according to the American Heart Association.
Moderate alcohol intake- this means limiting your intake to an average of ONE beverage per day!! (I don’t mean one of your pours of wine or vodka- we mean the actual serving size)
The hard part is making sure you actually stick to these basic guidelines. Our society is full of bad influences from the people we hang around to the commercials we watch, so living a healthy lifestyle when we are full of influences and busy schedules can be difficult to do on your own. We recommend that you find an accountability buddy and ask them to help keep you accountable.
If you can’t find one- we are here to help! It is our goal to empower YOU to be able to set the habits in place to do this on your own!! All you have to do is get started by booking a Free Intro HERE!
Check out this awesome article from Harvard University HERE.
What does it look like when things are DIALED IN?
When things are considered to be “dialed in” your life flows well, you feel good and are proud of your daily habits. This means work, family, and all of your other personal commitments are made a priority and are well-organized. You may be wondering how this impacts your self-care, in particular, things like consistent healthy eating and exercise?
When things are dialed in, you may find it effortless to get to the gym regularly, grocery shop for healthy foods, do some meal prep, and eat those healthy foods on a consistent basis.
That DIALED IN feeling is AWESOME.
If you are feeling DIALED IN, make a list of what that looks like for you.
We often worry about life stressors and the impact this has on their health. If you are feeling DIALED IN, it's time to explore ways to maintain that level of wellness.
Challenge yourself to take a minute to explore what it looks like when your dial is turned down. Very much the opposite to that DIALED IN feeling, when you're stressed you may isolate yourself, find yourself wanting to avoid gatherings, wear baggier clothes, eat unhealthier foods or beverages, and it takes much more effort to participate in healthy activities that once felt effortless.
Challenge yourself to look at some of these DIALED IN vs NOT SO DIALED IN patterns for yourself. What have DIALED IN patterns looked like for you, what worked, and what didn’t work to help you stay engaged in your health and wellness goals?
Here’s an example of a
DIALED IN vs NOT SO DIALED IN
Remember that your brain loves patterns, routine and comfort. It is easy to resort to behaviors that feel comforting and familiar when we get stressed. It’s easy to resort to things on your NOT SO DIALED IN list when stress hits. Each time you try a new behavior, you are working on changing your brain.
The challenge lies in recognizing our patterns, and then challenging our ability to participate in behaviors that help us become more DIALED IN, choosing things on that DIALED IN list, even when we are lacking motivation to do so. Practicing new behaviors - the opposite action to emotion- helps to create new healthy patterns and routines and can increase our likelihood of having a happier and healthier end of 2020.
The next time you feel like your dial is starting to turn down and you are resorting to items found on your NOT SO DIALED IN list, pull out your DIALED IN list and challenge yourself to participate in just one of those behaviors. Treat yourself well, even when you don’t feel like it.
There is a great sense of accomplishment when you sit back and realize that you were tough enough to not fall back on old patterns that derail your health and wellness goals. By changing the way you think and react to stress, you may find that you are less stressed and happier.
If you need some help TURNING THE DIAL the time is now to book your free appointment with a coach using this link:
Studies have found that most people’s nutrition is significantly different over the weekends versus their week days. One study found that 19-50 year olds consumed, on average, 115 kcals more each weekend day. In a given year, that adds up to 17,940 additional calories or about 5#.
With sunny days, free hours to get together with friends and families, weddings and birthday, and all other social activities upon us, we can find ways to enjoy our time mindfully!
Lets talk about navigating your nights out, specifically looking at 4 settings you may find yourself in.
Scenario #1- Sit Down Restaurant
SKIP THE EXTRAS: Appetizers can easily contain up to 800+ calories! That is more than an entire meal! An easy way to stay mindful of caloric intake is to opt out of ordering apps!
STICK WITH WATER: Sugar sweetened beverages (including artificially sweetened drinks) increase risk of weight gain, diabetes, gout, tooth decay, and more. Choosing water is a great way to limit sugar intake at meals and will help to suppress hunger, allowing you to stay mindful.
KEEP IT SIMPLE: Stick to the plate method and use your hands as an easy portion guide. Don’t shy away from asking for a box to hide the extra food!
Scenario #2- Fast Food
GET PROTEIN: Think about your lean sources of protein such as prawn, chicken, and fish. Find items that highlight those ingredients.
GRILLED OVER FRIED: Choosing grilled options is an easy way to minimize calories as well as fat.
CHOOSE BETTER SIDES: Over the years, fast food places have made an effort to offer additional sides that highlight a lighter caloric intake. These sides include fruits, yogurts, veggies, and salads. If you stick with traditional sides like fries, order a kids size!
Scenario #3- Mamak
CHOOSE THE BEST OPTION, NOT THE FIRST: Before you decide on a mamak option, be sure to check out all the options and choose one with easy staples that focus on protein, vegetables, and mindful portions sizes.
EAT WITH A FORK: Eating with a fork allows you to fill up on the nutrient packed filling rather than the carb loaded vehicle. An observation found that simply choosing a fork cut out close to 300 calories and 33 grams of carbohydrates.
EAT AWAY FROM THE STALL: The most important thing you can do to assure you are following your natural patterns of hunger and fullness is to T U N E into them. Removing yourself from distractions will allow you to be more mindful leading to proper portion sizes.
Scenario #4- Parties
START THE DAY RIGHT: We know that when it comes to these types of events, we often have less control over our food options. Focusing our breakfast and lunch to aim for lean protein and vegetables with less fat is always a great way to stay balanced and leave a little extra wiggle room to enjoy the night.
MAKE A PLATE: Not making a plate and picking off the appetizer or dessert table can lead to mindless overconsumption. Simply put, when the food is within reach, you are more likely to consume it.
RETHINK YOUR DRINK: We want to stick with simple drinks that are not loaded with sugar and remember to keep a 1 to 1 ratio with water. This will slow down the alcohol consumption while minimizing its dehydration effects on the body! Clear liquors, light beer, red wine and cocktails with soda water are great options.
Now, enjoy your weekend!
Let’s face it. Change is HARD. It’s also almost ALWAYS necessary in order to see progress. Here are 3 ways to help you dig deep and inspire change!
#1 - Make yourself feel something! Dig deep and find an emotional connection to your goal by doing the work to find your WHY. Unfortunately knowing something isn’t enough to make you want to change. You need to make yourself FEEL something. During our athlete strategy sessions and nutrition consultations, we help you zero in on and remind you constantly of your WHY, to help inspire change.
#2 - Focus on progress, no matter how small. Here at FitLah Health and Wellness and CrossFit Lah we have many different ways to track your progress beyond your at-home scale. We focus on energy levels, how clothing fits, how workouts feel, overall mood, digestion - and so much more. Having a coach highlight consistent small wins creates happiness leaving our athletes wanting more!
#3 - Find like-minded people striving towards similar goals. They say we’re the sum of the 5 people we spend the most time with, are they lifting you up and helping motivate you? Or the opposite. Find your people and keep them close!
Let us help you make a change!
Here’s why you have a coach at Lah:
There’s too much out there. You can’t do everything, even though you might want to. A lot of it looks—or sounds—great!
We’re talking about subscribing to a diet, taking fancy supplements, increasing your workout volume with multiple programs or even tackling WODs on a daily basis with no rest days.
But you can’t do it all, and trying to do too much will actually set you back. Most of us are guilty of trying it more than once.
Everyone has heard about overtraining, and we’re all scared of getting injured. But most don’t realize there’s an optimal amount of training to do, just like there’s an optimal amount of food to eat.
Too little exercise, and your progress will be slow. But did you know doing too many workouts can have the exact same effect?
We choose CrossFit for our training because it has a great balance: It’s not too little and it’s not too much. But even as hard as some of our workouts are, many people are tempted to do more: to add a little “recovery run,” or even to do multiple workouts in a day. This is NOT the path to success.
More is NOT better. Better is better.
You have a coach. That coach is your filter. Your coach is there to help you, not throttle you.
Your coaches are here to tell you what’s optimal, not what’s minimal. Our aim is to make you better every single day.
At Lah, our coaches want to talk to you every 3-4 months. One-on-one. We want to know about your goals, review your progress and then give you the best possible prescription to reach them.
That being said, we are thrilled to start offering Athlete Strategy Sessions as a part of your membership!
What we DON’T want is for you to have to guess. We don’t want you to try a fad diet just because you read an instagram post from an “influencer” who subscribes to it. We don’t want you to drink a gallon of protein shakes a day just because you saw it in an online article. We don’t even want you to do what everyone else in the gym is doing, because their workout strategy is theirs. It’s not yours. Train for yourself, tailor to your individual goals: That’s what our coaches want to help you do.
Next time you see a random workout online and think, “Oooooh, that looks spicy! Gotta try it in Open Gym!” ask your coach if it fits your goals. Take it from us, who may have learned the hard way!
You have coaches. We’re your filter. We’re here to help you reach your goals. Click the link below if you have any questions .