For Ideal Performance State (IPS) or In the Zone Training. Call +65 94312135

emWave Personal Stress Reliever

MInd Training for TaiChi. Call +65 94312135 or email to tsenyu1@singnet.com.sg

TAI CHI SYNERGY SERVICES

Basic Postural Education and Treatment. Call +65 94312135

The self-treatment will mobilise the stiff and often immobile thoracic spine and lower back, alleviate headaches, aches and pains and ultimately improve performance. The process involved postural assessment in 3 planes (saggital, frontal and transverse) and techniques (3 ilterations) of treatment; these may involve some corrective exercises and soft tissue work.

The rack can be purchased and is specifically designed to achieve mobility (Refer to http://taichihealthfitness.blogspot.com/ for the full descriptions and purchases).

■ It allows you to stretch the anterior muscles of the chest and shoulders that are deemed short and often inflexible due to poor posture.

■ It mobilises the thoracic spine, increasing your ability to extend and rotate through this important area.

■ Mobilising the thoracic region helps increase the available movement in the shoulder and pelvic region, allowing us to move more freely and efficiently.

■ Serves as treatment equipment and later as fitness equipment during the maintenance phasse. Enhance quality of life over life cycle

Many good results and testimontials have been received from Sedentary adults, Yoga, Pilates and Tai Chi practioners / instructors, cyclists, runners, swimmers, golfers, tennis players, badminton players, dancers, scoliosis clients, clients with low back pain / hand numbness / nerves impingement etc.

Tai Chi Mass Workout Event (15 May 2010) Planning Document - Sample

Provides You With Physical Activity Tips and Recommendations.

Sunday, December 21, 2008

Effects of Sport Massage

Recent advances in sports and exercise science have highlighted the potential of sports massage to improve circulation and accelerate recovery from activity and injury (Benjamin & Lamp, 2005). Sports massage from skilled therapist (Moraska, 2007) can significantly improve the condition of the muscles of any participants. The deep massage, pumping and stroking movement improve circulation, remove waste products and improve elasticity on physical and physiological aspect; and the psychological benefits include invigoration and reduction of mental tension (Weerapong, Hume, & Kolt, 2005).

To maximize the benefits, massage treatment are administered on:
1. Pre-event
2. During event
3. Post-event (Directly after event)
4. Post-event (several hours and days after event)
5. Restoration/rehabilitation
6. Training/conditioning

The massage techniques used are stroking manipulation - effeurage (flushing), pressure manipulation - petrissage (kneading, picking, wringing, rolling) and squeezing/pressing, friction, tapotement (plucking, hacking, cupping, tapping, pounding etc.), vibration/shaking, acupressure and trigger pointing (Riggs, 2007; Watt, 1999).

Delayed-onset muscle soreness (DOMS) describes muscle pain and tenderness that typically develop 12 - 24 hours after such exercise (Clarkson, Nosaka, & Braun, 1992) and subsides generally within 4 to 6 days; and consist of predominantly eccentric muscle actions, especially if the exercise is unfamiliar. Although DOMS is likely a symptom of eccentric-exercise–induced muscle damage, it does not necessarily reflect muscle damage.

Sports massage of minimum 10 minutes was effective in alleviating DOMS by approximately 30% and reducing swelling, but it had no effects on muscle function (Bakowski, Musielak, Sip, & Bieganski, 2008; Zainuddin, Newton, Sacco, & Nosaka, 2005).

Gait and posture observation are normally done on the first appearance of the subject. Posture will always play an important role in performance and sense of well-being. “Postural distortion is the beginning of the disease process”, proclaimed by Han Selye, MD, Nobel Prize laureate. This will give a general direction for the therapist to work on.


References

1. Bakowski, P., Musielak, B., Sip, P., & Bieganski, G. (2008). [Effects of massage on delayed-onset muscle soreness]. Chir Narzadow Ruchu Ortop Pol, 73(4), 261-265.
2. Benjamin, P. J., & Lamp, S. P. (2005). Understanding Sports Massage (2nd ed.): Human Kinetics.
3. Clarkson, P. M., Nosaka, K., & Braun, B. (1992). Muscle function after exercise-induced muscle damage and rapid adaptation. Med Sci Sports Exerc, 24(5), 512-520.
4. Moraska, A. (2007). Therapist education impacts the massage effect on postrace muscle recovery. Med Sci Sports Exerc, 39(1), 34-37.
5. Riggs, A. (2007). Deep tissue massage (Revised ed.). Berkeley, California: North Atlantic Books.
6. Watt, J. (1999). Massage for sport (1st ed.). Bristol: The Crowood Press Ltd.
7. Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Med, 35(3), 235-256.
8. Zainuddin, Z., Newton, M., Sacco, P., & Nosaka, K. (2005). Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function. J Athl Train, 40(3), 174-180.


Friday, December 12, 2008

DIY Taichi Music

Integrate MP3 Player with Speaker Option for Taichi Individual

The MP3 hardwares for individual were bulky previously, especially when there were incorporated with the speaker option. It is affordable and user friendly now and is the good time that we integrate health and fitness solutions to peoples of all ages.

The integrated solution is far more than exercise with music (Lawrence, 2004) and in sports psychology, it is called disassociation (Weinberg & Gould, 2007) which decrease in fatigue (Kirby & Murphy, 2005) and monotony of training and leads to motivation. Appropriate Music (Smith & Widmer, 2004) is used as a dissociative strategy to improve exercise capacity in patients (Macintyre, Bloomer, Provan, & Sturrock, 2001); others used it as a emotional regulation strategy (Bishop, Karageorghis, & Loizou, 2007). The evidence regarding the beneficial effects of music on performance during submaximal endurance exercise suggested that it was probably helps by suppressing cardiovascular and metabolic responses (Fatouros et al., 2005).

The hardwares are light with speaker option to minimize the disadvantage of headphone wires crossing the body to the ears. It also act as the thumb drive that can plug into portable CD/Radio player for group exercisers usage. Other applications such as with the earphone features, sound recording and radio are added advantage.

Taichi MP3 Walking/Running

Humans are walking and running species. Refer to Fitness Running Book (Brown & Henderson, 2003) and Lore of Running (Noakes, 2003) for training and physiological references.

Taichi circuit training

Cardiorespiratory Circuit of various exercises (with and without equipment) and durations (customisation for Taichi specific) incorporating with music depending on individual or group requirements. Circuit system for resistance training - example: exercises performed in succession with minimal rest (15 to 30 sec) between exercises; about 10 to 15 repetitions of each exercise are performed per circuit with resistance of 40 to 60% of 1RM (Fleck & Kraemer, 2004).

Taichi sports performance

- Mental Rehearsal and Training (Weinberg & Gould, 2007) including imagery (Hecker & Kaczor, 1988). Technique imagery includes imagery related to the execution of proper body positioning and form while exercising (Munroe-Chandler & Gammage, 2005),
- Positive affirmation statement
- Rest Recovery strategy
- Injuries Recovery etc.

References

1. Bishop, D. T., Karageorghis, C. I., & Loizou, G. (2007). A grounded theory theory of young tennis players' use of music to manipulate emotional state. Journal of Sport & Exercise Psychology,, 29, 584-607.
2. Brown, R. L., & Henderson, J. (2003). Fitness running (2nd ed.): Human Kinetics.
3. Fatouros, I., Chatzinikolaou, A., Jamurtas, A., Kallistratos, I., Baltzi, M., Douroudos, I., et al. (2005). The Effects Of Self-selected Music On Physiological Responses And Performance During Cardiovascular Exercise. Medicine & Science in Sports & Exercise, 37(5), S106.
4. Fleck, S. J., & Kraemer, W. J. (2004). Designing resistance training programs (3rd ed.): Human Kinetics.
5. Hecker, J. E., & Kaczor, L. M. (1988). Application of Imagery Theory to Sport Psychology: Some Preliminary Findings. Journal of Sport & Exercise Psychology, 10, 363-373.
6. Hoffman, J. (2006). Norms for Fitness, Performance and Health: Human Kinetics
7. Kirby, A., & Murphy, R. L. (2005). Does music alter performance and change perception of effort during exercise ? Medicine & Science in Sports & Exercise, 35(5), S286.
8. Lawrence, D. (2004). Exercise to music (2nd ed.). Great Britain: Biddles Ltd, Kings Lynn.
9. Macintyre, P. D., Bloomer, C., Provan, D., & Sturrock, R. (2001). The effect of music on exercise capacity in patients with rheumatoid arthritis. Medicine & Science in Sports & Exercise, 33(5), S322.
10. Magill, R. A. (2007). Motor Learning and Control: Concepts and Applications (8th ed.). USA: McGraw Hill International.
11. Maud, P. J., & Foster, C. (2006). Physiological assessment of human fitness (2nd ed.): Human Kinetics.
12. Munroe-Chandler, K. J., & Gammage, K. L. (2005). Now See This: A New Vision of Exercise Imagery. Exercise and Sport Sciences Reviews, 33(4), 201–205.
13. Noakes, T. (2003). Lore of running (4th ed.): Human Kinetics.
14. Schmidt, R. A., & Lee, T. D. (2005). Motor Control and Learning - A Behavioral Emphasis (4th ed.): Human Kinetics.
15. Smith, J. C., & Widmer, R. J. (2004). The effect of different types of music on performance of exhaustive cycling exercise. Medicine & Science in Sports & Exercise, 36(5), S166.
16. Wasserman, K., Hanson, J., Sue, D. Y., Whipp, B. J., & Casaburi, R. (1999). Principles of exercise testing and interpretation (3rd ed.). Philadelphia: Lippincott Williams & Wilkins.
17. Weinberg, R. S., & Gould, D. (2007). Foundations of sport and exercise psychology (4th ed.). Champaign: Human Kinetics.

Thursday, December 11, 2008

Taichi with Music

Effects of Music on Taichi

Taichi exercise is of low to moderate intensity similar to when jogging or walking, listening to a favourite piece of music might decrease the influence of stress caused by fatigue, thus increasing the ''comfort'' level of performing the exercise; music evokes a ''distraction effect'' during low intensity exercise (Yamashita, Iwai, Akimoto, Sugawara, & Kono, 2006).
Taichi exercise with preferably using medium tempi music program was the most appropriate for an exercise intensity of 70% maxHRR (C. Karageorghis, Jones, & Stuart, 2008).

Influences by type of music and personal factors

Potteiger, Schroeder and Goff (2000) had done the research on the ratings of perceived exertion (RPE) influenced by difference type of music. Fast upbeat music, classical music, self-selected music, and no music were used; and heart rate, peripheral RPE, central RPE, and overall RPE were measured every 5 min during exercise (20 min of moderate exercise). There were no significant differences found in heart rate among the four conditions indicating similar exercise intensity during each condition. Each type of music resulted in a reduced peripheral, central, and overall RPE when compared with the no-music condition. The data indicated that different types of music could act as an effective passive distractor during exercise and were associated with lower ratings of perceived exertion. Exercise with most preferred music condition reported the highest levels of dissociation (Dyrlund & Wininger, 2008).

Participants reported a preference for both medium and fast tempo music at low and moderate exercise intensities and for fast tempo music at high intensity. Only partial support was found for the expected linear relationship between exercise intensity and music tempo preference (C. I. Karageorghis, Jones, & Low, 2006).

When evaluating the relationships between affect intensity, age and importance of musical components, rhythm response components (rhythm, tempo, beat) were rated as most important. Gender differences in perceptions of musical are importance. Women rated the importance of melody significantly higher than did men, whereas men gave more importance to music associated with sport. Affect intensity was found to be positively and significantly related to the perceived importance of melody, lyrical content, musical style, personal associations and emotional content. Results suggest that the needs to be sensitive to personal factors when choosing music to accompany exercise (Crust, 2008).

Music as a healing art

Complementary therapies and healing practices such as Taichi with music and imagery have been found to reduce stress, anxiety, and lifestyle patterns known to contribute to cardiovascular disease (Kreitzer & Snyder, 2002).

When using relaxing music, it has a better effects on aerobic exercise-induced fatigue, helps in rehabilitation of cardiovascular, central, musculoskeletal and psychological fatigue and the promotion of the regulatory capability of the kidneys (Jing & Xudong, 2008).
There is increasing evidence of the importance of regular mental and physical exercise to maximize overall health and functioning in older adults. However, many individuals find that reduced strength or disabilities prevent them from participating in the kinds of exercise they enjoyed when they were younger. Music can provide the important benefits of both mental and physical stimulation to even frail older adults (Sorrell & Sorrell, 2008).

References
1. Crust, L. (2008). Perceived importance of components of asynchronous music during circuit training. J Sports Sci, 1-9.
2. Dyrlund, A. K., & Wininger, S. R. (2008). The effects of music preference and exercise intensity on psychological variables. J Music Ther, 45(2), 114-134.
3. Jing, L., & Xudong, W. (2008). Evaluation on the effects of relaxing music on the recovery from aerobic exercise-induced fatigue. J Sports Med Phys Fitness, 48(1), 102-106.
4. Karageorghis, C., Jones, L., & Stuart, D. P. (2008). Psychological effects of music tempi during exercise. Int J Sports Med, 29(7), 613-619.
5. Karageorghis, C. I., Jones, L., & Low, D. C. (2006). Relationship between exercise heart rate and music tempo preference. Res Q Exerc Sport, 77(2), 240-250.
6. Kreitzer, M. J., & Snyder, M. (2002). Healing the heart: integrating complementary therapies and healing practices into the care of cardiovascular patients. Prog Cardiovasc Nurs, 17(2), 73-80.
7. Potteiger, J. A., Schroeder, J. M., & Goff, K. L. (2000). Influence of music on ratings of perceived exertion during 20 minutes of moderate intensity exercise. Percept Mot Skills, 91(3 Pt 1), 848-854.
8. Sorrell, J. A., & Sorrell, J. M. (2008). Music as a healing art for older adults. J Psychosoc Nurs Ment Health Serv, 46(3), 21-24.
9. Yamashita, S., Iwai, K., Akimoto, T., Sugawara, J., & Kono, I. (2006). Effects of music during exercise on RPE, heart rate and the autonomic nervous system. J Sports Med Phys Fitness, 46(3), 425-430.


Sunday, December 7, 2008

Resource for Diabetic Recipes

We are seeing an alarming increase in numbers with diabetes. To help diabetic clients to eat more healthy foods, here suggests a site www. diabeticrecipes.com (you can find this site in my references link) that has a great resource.




The Pancreas and Diabetes

The most common endocrine disorder, and a serious public health problem, is diabetes mellitus, a failure of the body cells to use glucose effectively. The excess glucose accumulates in the blood, causing hyperglycemia. Increased urination (polyuria) marks the effort to eliminate the excess glucose in the urine, acondition termed glycosuria. The result is dehydration and excessive thirst (polydipsia). There is also weakness, weight loss, and extreme hunger (polyphagia). Unable to use carbohydrates, the body burns more fat. This leads to accumulation of ketone bodies in the blood and a shift toward acidosis, a conditiontermed ketoacidosis. If untreated, diabetes will lead to starvation of the central nervous system and coma. Diabetic patients are prone to cardiovascular, neurologic, and vision problems, infections, and, sometimes, renal failure.

There are two types of diabetes mellitus. Heredity seems to be a factor in the appearance of both. Type 1, also called juvenile-onset or insulin-dependent diabetes mellitus (IDDM), usually appears in children and teenagers. Globally, an estimated of 500,000 children under the age of 15 live with Type 1 diabetes. It is caused by a failure of the pancreatic islets to produce insulin, resulting, perhaps,from auto immune destruction of the cells. Because insulin levels are very low or absent, patients need careful monitoring and administration of this hormone. Blood sugar level may be tested multiple times during the day, and insulin may be given in divided doses by injection or by means of an insulin pump that deliversthe hormone around the clock (continuous subcutaneous insulin infusion; CSII). Diet must be carefully regulated to keep glucose levels steady. Insulin is obtained from animals and is now also made by genetic engineering.

Type 2 diabetes mellitus, also called adult-onset or non–insulin-dependent diabetes mellitus (NIDDM), accounts for about 90% of diabetes cases. Type 2 diabetes is initiated by cellular resistance to insulin. Feedback stimulation of the pancreatic islets leads to over production of insulin and then to reduced insulin production by the overworked cells. Metabolic syndrome (also called syndrome X or insulin resistance syndrome) is the term now used to describe a state of hyperglycemia caused by insulin resistance in association with some metabolic disorders, including high levels of plasma triglycerides (fats), low levels of high density lipoproteins (HDLs), hypertension, and coronary heart disease.

Most cases of type 2 diabetes are linked to obesity, especially upper body obesity. Although seen mostly in older people (hence the name adult-onset diabetes), the incidence of type 2 diabetes is increasing among younger generations (is growing alarming rate in children), presumably because of increased obesity, poor diet, and sedentary habits. Exercise and weight loss for the overweight are the first approaches to treating type 2 diabetes, and these measures oftenlead to management of the disorder. Drugs for increasing insulin production or improving cellular responses to insulin may also be prescribed, with insulin treatment given if necessary.

Gestational diabetes mellitus (GDM) refers to glucose intolerance during pregnancy. This imbalance usually appears in women with a family history of diabetes. Women must be monitored during pregnancy forsigns of diabetes mellitus, especially those with predisposing factors, because this condition can cause complications for both the mother and the fetus. Again, ensuring a proper diet is a first step to management, with insulin treatment recommended if needed.

Diabetes is diagnosed by measuring levels of glucose in blood plasma with or without fasting and by monitoring glucose levels in the blood after oral administration of glucose (oral glucose tolerance test; OGTT). Categories of impaired fasting blood glucose (IFG) and impaired glucose tolerance (IGT) are stages between anormal response to glucose and diabetes.

Excess insulin may result from a pancreatic tumor, but more often it occurs after administration of too much hormone to a diabetic patient. The resultant hypoglycemia leads to insulin shock, which is treated byadministration of glucose.

Here are some signs of diabetes to look out for:
- Frequent urination
- Excessive thirst
- Increased hunger
- Weight loss
- Tiredness
- Lack of interest and concentration
- Blurred vision
- Vomiting and stomach pain (often mistaken as the flu)

My Core Services (Call SE Tan at 9431-2135 OR email: tsenyu1@singnet.com.sg)

My Core Services (Call SE Tan at 9431-2135 OR email: tsenyu1@singnet.com.sg)

Client Testimonials

"My knees and lower extremities feel better now during my Tai Chi practice. Thank you for your postural assessment, corrective exercise therapy prescriptions and methodologies used in Tai Chi movements." - after one consultation on Sunday morning

Joan, Tai Chi student from Yio Chu Kang CC



"Hi Maureen, Enyu,
Thank you for taking time to prepare and share your knowledge at our training clinic on Sunday. Nice to have you around to share on your expertise. I think I speak for all attendees to say that we all brought back muck insight to our walking techniques.

FYI and already confirmed, we will also load the pictures into LTAW's website "

Ng Yousi - Let's Take A Walk 2009 - Chairperson
Weizhen Chen - Let's Take A Walk 2009 Committee



"I learnt loads and enjoyed Sat's session!" Thank you very much Coach Tan :)" - Tapering Training

" The whole team (Maureen, GG, Coach Tan and Jon) worked well with each other strengths, which I truly respect. Based on the tentative resulta, EneRgyworkz team was accompanied by other teams with similar timings. More importantly, the distance was finished and not with terrible injuries"

Diane, Shariff, GiaYee - EneRgyWorkz Marathoners NorthFace100 2009



"I am doing the exercise prescriptions every daily and really I am feeling better. Thank you very much with you around, I will be well"

Ang KH, Polytechnic Lecturer - walking deficiencies, cannot squat, diabetes and high blood pressure (under medication)



" Wishing you a Happy Teacher's Day (1st Sep). Thank you for your patience in helping your student auntie to heal. I managed to knee at church on Sunday. I am so happy that my legs does not hurt already. I will always remember you as my World Best Teacher :-) Thank you. "

Elise Nge, Business Executive



"I have followed the training methods you taught me on stretching and postural techniques; and now when I do my Tai Chi, my knee pain has disappeared. Truly appreciate and thank you so much for teaching me the scientifc ways of practising Tai Chi"

Bay MK, Product Promoter



" Thank you for treatment to solve my heel pain problem(plantar facsiitis). It really hurt me alot before I met up with you. You have trained me on the correct posture and your coaching is easily understood. Thank you"

Kelvin Koh, Pharmaceutical Manager



" Your treatments using T-Rack and corrective exercise therapy prescriptions allow me to correct my conditions and my pain has reduced tremendously. I can now do my self treatment at home and thank you for spending your valuable time"

Zubai, Business woman (Client with scoliosis)



"Dear Therapists of Let's Take a Walk 2008

8 months of planning, 13 committee members, 33 hours of event, close to 100 volunteers, over 900 participants and more than $60,000 raised. These are some numbers from Let's Take A Walk 2008 successfully held over the last weekend.

Thank you. Thank you to all of you who have sacrifice your time to help us over the weekend. Your contribution and professionalism has contributed to the success of our event."

Chan Peng, On behalf of Organising Committee 2008

Click here to download the full Your Prescription for Health flier series, or choose a flier below

Exercise is Medicine

Information and recommendations for exercising safely with a variety of health conditions.

Exercising and Alzheimer's

Exercising with Amyotrophic Lateral Sclerosis

Exercising with Anemia

Exercising with an Aneurysm

Exercising with Angina

Exercising with Anxiety and Depression

Exercising with Arthritis

Exercising with Asthma

Exercising with Atrial Fibrillation

Exercising Following a Brain Injury

Exercising with Cancer

Exercising Following Cardiac Transplant

Exercising with Cerebral Palsy

Exercising with Chronic Heart Failure

Exercising with Chronic Obstructive Pulmonary Disease

Exercising with Chronic Restrictive Pulmonary Disease

Exercising Following Coronary Artery Bypass Graft Surgery

Exercising with Cystic Fibrosis

Exercising with End-Stage Metabolic Disease

Exercising with Epilepsy

Exercising with Frailty

Exercising with Hearing Loss

Exercising Following a Heart Attack

Exercising with Hyperlipidemia

Exercising with Hypertension

Exercising while Losing Weight

Exercising with Lower Back Pain

Exercising Following Lung or Heart-Lung Transplantation

Exercising with Mental Retardation

Exercising with Multiple Sclerosis

Exercising with Muscular Dystrophy

Exercising with Osteoporosis

Exercising with a Pacemaker or Implantable Cardioverter Defibrillator

Exercising with Parkinson's Disease

Exercising with Peripheral Arterial Disease

Exercising with Polio or Post-Polio Syndrome

Exercising Following a Stroke

Exercising with Type 2 Diabetes

Exercising with Valvular Heart Disease

Exercising with Visual Impairment

Low Back Pain - Understanding

Osteoporosis

ABC Diabetes

Why We Need to Retool "Use It Or Lose It": Healthy Brain Aging

Arthritis

Johns Hopkins Arthritis Center

TaiChi Routines and Circuit Training Depot (road near the rail track is now accessible)


View Taichi Depots and Training Routes in a larger map
Incorporating all the health and fitness components (Oct '08 articles) into exercise programs may not be easy for busy working adults, executives, businessmen and women when time is hard to optmise. The amount of time spend on exercises whether it is physical preparation and conditioning or routine practices must be effective and meeting the health and fitness requirements.

This requires a proper exercise prescriptions (daily and weekly) for individuals and appropriate circuit design (including bad weather) using existing natural environment (depending on individual preferences, preferably mixture of indoor and outdoor) around us to keep us healthy and fit. Time must be well-spend.

For example: some of my clients are doing warming up and stretching at home, their Taichi aerobic activties are done using the outdoor circuit and cooling down with Taichi routines followed by stretching near thereby their house. The re-hydration with fuild is done at home during rest followed by his bath. They have multiple version of programs (changing the variables of the components and types) for variety.


If you are interested, call +65 94312135 or email to tsenyu1@singnet.com.sg

TaiChi Jogging For Neuromuscular Body Alignment (11km)


View TaiChi Jogging Route (11km) in a larger map

Bukit Timah Nature Reserve Trekking

Bukit Timah Nature Reserve Trekking
Refer to dotted "Red" route. Email to tsenyu1@singnet.com.sg if you want to be informed and to participate of this event. It takes less than 2 hours for complete circuit. Timing varies and depending on the fitness and size of the group. Learning and understand proper human walking mechanics and the need of conditioning for Activities of Daily Living (ADL)

MacRitchie Trails

MacRitchie Trails
Follow the "Yellow" route and through the hanging bridge (about 13km)

Hiking Route from Yew Tee to Bukit Timah Hill & MacRitchie Trails

Hiking Routes in the Natural Reserve:

Bukit Timah Nature Reserve
--------------------------------
http://web.singnet.com.sg/~tsenyu1/Bukit_Timah_Hiking_Route_(From_Yew_Tee).jpg

MacRitchie hiking trails
---------------------------
http://web.singnet.com.sg/~tsenyu1/MacRitchie_Hiking_Trails_(From_Bukit_Timah_Nature_Reserve).jpg

If you are interested, call +65 94312135 or email to tsenyu1@singnet.com.sg

21km Route (Half Marathon)


View 21km Route (Half Marathon) in a larger map

LTAW - 50km Power Walk


View LTAW 2009 50Km PowerWalk in a larger map

LTAW 50 - 100km Extreme Walk


View LTAW 2009 50-100Km ExtremeWalk in a larger map

太極拳概述

太極拳概述 little monkey

太極拳 - 武當絕學,繁體字,二十五頁的太極拳綱要

Wraecca

TAI CHI 42 Quan

Tai Chi Quan Simplified 24 Forms Steps Movement

Challenges Inherent to T'Ai Chi Research- Part I

Challenges Inherent to T'Ai Chi Research - Part II