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Lifestyle Design
Introducing Bonjour
Feature
How to Keep New Year’s Resolutions
Picks
Healthy Cooking Oils
fashion trends
Spring/Summer 2019
Cover Story
The Faces Behind the Image: Interviews with May Grace Parry, May Oo, and Ahlatt Lumyang
High Fashion
Fantasy Island
feature
Beauty and the Beach
Horoscope
Zodiac Guide to Fashion
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Jan 2019
Hotspot
Myanmar Slackline Community
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fitness Food calendar
7 Day Meal Plan
feature
Muscle Madness with Cho Nge
Doctor's order
Treating Ankle Sprains
Gadgets
Gizmos for 2019
Causes
The Safe Space
Events
83 89 98
training
Fitness Discs
Recipe
Body Scrubs
29 34 60 66 86
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EDITOR-IN-CHIEF Loren Lee Chiesi
CREATIVE DIRECTOR Honey
FITNESS EDITOR Casey
FASHION EDITOR Charlotte Barjou
LAYOUT & DESIGN Hlawm Moe Hein
DISTRIBUTION & CIRCULATION Thant Zaw
LIFE PHOTOGRAPHY Lin Tun
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MARKETING MANAGER Boey Zhi Chung
LIFESTYLE EDITOR Zin Me
BURMESE WRITER Kaung Myat Kyaw
LIFE PHOTOGRAPHY King
MARKETING Thant Zin
LEAD DESIGNER Mg Kg
MARKETING & DISTRIBUTION Myo Min Zaw
LIFE PHOTOGRAPHY Su Yar
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From the Editor
Facebook Balance Magazine #balancezine #nextgenerationmagazine
Instagram @balancezine #nextgenerationmagazine
With the dawning of 2019 comes a new year of Balance magazines. As the new Editor-in-Chief, I have big shoes to fill, following in the footsteps Issy D’Arcy Clark. I’m honored and very much looking forward to taking on the challenge of supplying this magazine and its readership with exciting, beautiful, eye-opening content as we move into four new seasons of Balance. When I think of the word balance, it conjures the ideas of equality, harmony, symmetry, dignity, comfort, and peace. I think these qualities are inspirational. In that spirit, I’d like to see Balance Magazine readers inspired by our content to create comfort and harmony in their own bodies and appearances by trying out our fitness routines, meal plan suggestions, and fashion trends. I want our readers to notice and get involved with the causes we spotlight to bring peace and dignity to their communities and worldviews. Yet, most importantly, I hope that our readers find symmetry and equality in our pages, seeing faces and hearing voices of people who inspire them, relate with them, and connect to the myriad people live and work in Myanmar. I sincerely wish that you all enjoy reading this issue of Balance as much as our staff enjoyed making it. Cheers, Loren Lee Chiesi Editor-in-Chief
Email info@balancefitnessyangon.com Cover story Photography by Life Photography
Contributors Imogen North Dr. Thar Shan Zaw
Publisher Kyaw Thet
License no 00698
Printing SECURE PLUS PRINTING No.434, Malar Yone St, Aung Dhama Yeikthar Lane, Hlaing Township, Yangon,
DISTRIBUTION Hotels, spas, restaurants, cafes, beauty salons, convenience stores, supermarkets, business centers, sports centers, airport and other specialty stores in Yangon, Naypitaw, Mandalay, Taungyi, Hpa-An, Dawei, Myiek, Lashio and more. DISCLAIMER Without the written permission of the Editor-in-Chief print or photos, or other parts of this publication cannot be reproduced or transmitted. At the time of print, all information, photography and illustrations are considered to be accurate. Staff and employees of Balance are not to be held responsible for errors, omissions or inaccurate information. ABOUT US From style to entertainment, fitness to wellness, travel to culture, Balance is a lifestyle — a magazine that rides the wave of change — bringing stories, trends and dialogue for our young, modern consumers. With its unique blend of in-depth interviews, distinctive photography and captivating features, Balance is an unparalleled force. We reach a broad audience who wants to be inspired, informed and entertained.
Myanmar. Tel: 01 - 522 840
Editorial & Advertising office No.64(G), Kyitewine Pagoda Road, Mayangone Township, Yangon, Myanmar
For Advertisement & Subscription Ei Thanzar Han 09250184675 Boey Zhi Chung 09975913135
Advertisement info@balancefitnessyangon.com
Subscription info@balancefitnessyangon.com
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Trends Fashion editor, Charlotte Barjou, takes us down the Spring/Summer 2019 runways. This season, trendsetters will fly away in feather detailing, get caught up in netting, take a ride on the wild side in biker shorts, feel mellow in yellow, and be spotted in Polka dots.
SPRING SUMMER 2019 R E A D Y
T O
W E A R
FASHION
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Trends
Biker Shorts
Feathers Jan 2019
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Trends
Polka Dots 16
Jan 2019
Netting
Trends
Hello, Yellow!
Jan 2019
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Design
The French Collection
Balance explores a new art space in downtown Yangon looking to the future using artisan techniques from Myanmar’s past. Bogalazay Street, the same avenue in downtown Yangon that once inspired the famed poet Pablo Neruda, is now home to Bonjour. Bonjour is the brainchild of esteemed French architect and designer, Patrick Robert, and his creative assistant, Julie Brancante. The expertly curated art space is part-gallery, part-boutique and replete with curios of Southeast Asian origins. The idea of Bonjour came to Patrick in April 2018. He had already made a name for himself as a local treasure. As the former owner and head designer and architect of the Belmond Governor’s Residence, he earned a UNESCO Seal of Excellence for his work in 2004. In recent years, there has been a surge of art galleries and boutique shops selling paintings, sculptures, and handicrafts created by Myanmar artists and crafters, yet Patrick saw an opening for a niche art space that could showcase upmarket treasures made using local handcraft techniques unique to Myanmar.
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Design
Below are two of the Myanmar craftsmen who work at the Bonjour design studio creating unique pieces that reflect Myanmar's heritage artisan skills.
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Design
A mirror reflecting other handicrafts inside the Bonjour boutique.
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Says Patrick, “When people consider Myanmar, unfortunately, I think their minds first go to its sad history. But that is not what I think of at all. Myanmar, to me, has a very rich history and has been producing great artistry and handicrafts for many centuries. This is what I want to share, to develop, to enrich.” That is precisely what he, and later joined by Mrs. Brancante, set out to achieve with their art space, “Bonjour.” Bonjour is teeming with jewelry, furniture, sculpture, home furnishings, and ornamental pieces that are conceived and crafted in Patrick’s Yangon workshop. Mixed among the collection are other items amassed during Patrick’s extensive travels throughout Southeast Asia. Materials used in the workshop are locally sourced, such as water buffalo horn, teak wood, jade, glass, and precious gems. However, the pieces they are most proud of are the ones that from Bonjour’s own artisanal workshop.
Design
Patrick Robert
Bonjour Shop
The mission of Bonjour workshop is to promote artisan work that is distinctly Myanmar, but through the elevated lens of preserving heritage craft techniques. With over 55 years of experience in fashion, interior design, and architecture, Patrick has developed a keen eye for expertise, and he wanted to create a place to gather rare and ever-dwindling traditional handicrafts. “It is a perfect exchange, because the craftsmen gain the advantage of [Patrick’s] perspective and experience, and he gains understanding of their techniques,” says Mrs. Brancante. When asked which of the many beautiful pieces in Bonjour his favorite is, Patrick coyly smiled and simply said, “The next one.”
Julie Brancante Jan 2019
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Feature
New Year new you 6
s s e c c u S o t s Step
We have all had failed resolutions, often without even realizing it. We keep up with everything in the world, but we forget to keep up with our own goals. Let’s make 2019 an exception. Balance writer Honey shows the trick to making your goals stick is to use these 6 simple steps to finally liberate from the cycle of making and breaking your yearly resolutions.
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Feature
Step 1 Write down all your
resolutions
Invest in a nice notebook or create a neat Excel sheet, or craft a vision board to list all the goals for 2019. Write down every little thing you want to change, place you want to travel, or new experience you want to try. Then, sort out the goals to the top five or six that are most exciting and realistic. Now you are left with a nice list of resolutions you will be able to keep.
Step 2 Plan ahead & make a
timeline
If you want to achieve your goals, you need to start with a plan. Start with the smallest, easiest goal to conquer, and work your way up to the more difficult tasks. Review your weekly status to see how far you’ve come and look ahead at what you still want to do. This timeline may change over time, but that’s the beauty of it.
Step 3 Identify
obstacles Don’t let unexpected problems get in the way of your goals. Even the best-made plans run into unexpected trouble. Identify the issue without judging yourself. Calmly accept what you can’t control, and modify your plan to solve complications. Jan 2019
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Feature
Step 4 Create a community to
stay motivated Every time you feel overwhelmed and not able to meet your expectations, ask for help from your friends or your family. Read books by professionals, listen to podcasts of successful people to create an ecosystem of success. Remember, it takes 66 days to change a habit. Keep motivated and stay positive about your goals.
Step 5 Never
give up Don’t let any unmet goals make you feel incompetent or lazy. Keep in mind that your resolutions are not easy to achieve, and it takes courage to continue. If you get off-track, go back to Step 1 and try again. Fear not – if Plan A doesn’t work, there are still 25 other letters in the alphabet to explore.
Step 6 Reward
small steps Don’t wait until all your goals are achieved to congratulate yourself. When you accomplish a set goal, don’t forget to reward yourself. Celebration is a very positive self-reinforcement to continue making strides. Work hard, but party harder.
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M U S madness CLE
Feature
Balance chats with muscle maestro Cho Nge to find out his secrets to achieving muscle mass, healthy habits, and self-esteem.
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BICEP CURLS
“I build muscles to keep pushing myself. I like testing the limits of my strength. Nice abs are a bonus.” - Cho Nge
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Dumbell Bench
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Cable Press There's no easy shortcut to getting the body you desire. Our feature training inspiration, Cho Nge, was not a natural-born athlete. His strength and stamina are assets accrued from hitting the gym since he was 16 years-old. His typical routine is a hard-earned grind, spending almost every day of the past two decades breaking a sweat to amass his massive muscles. To him, working out has become an ingrained habit. Says Cho Nge, “No matter how tired or busy I am, I cannot skip my fitness regime. It balances my body and mind.” For Cho Nge, a typical day in the gym follows a set pattern. He always makes sure to get some cardio in every day no matter what muscle group he's trying to build. Says the gym enthusiast, “I like to start early in the morning and warm up my body with cardio and light weight training.” It's very important to warm up properly for whatever body type you're trying to achieve. Any type of cardio exercise helps to increase blood flow, which in turn, helps to loosen muscle tension, increase oxygen, and kick-start the metabolism. Whether you want to gain muscles, lose fat, or simply tone up, you'll need sufficient amounts of cardio to work out safely and maintain these essential body functions. On most days, he'll return to gym to work on specific muscle groups, which he rotates frequently. For the most part, he focuses on the major muscle groups such as the chest, arms, back, and lower body. Surprisingly, he’s not interested in looking shredded or ripped. Cho Nge says, “I build muscles to keep pushing myself. I like testing the limits of my strength. Nice abs are a bonus.” In order to push his muscles to new limits, he increases his weight capacity weekly and will often switch-up reps and sets. When trying to build muscles, it's important to know the number of reps and sets to perform in order prevent losing muscle. When building strength, you should always aim for a lower amount of reps at a higher number of sets. For example, try 8-10 reps at 4-5 sets instead of 12-15 reps with 3 sets. It is also very important to perform your exercises very slowly, use proper form, and breathe during the lifts. Otherwise, there will be no gains – just pains.
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Leg Press Jan 2019
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When it comes to getting the latest fashions first, it’s who you know that really matters. Revelation is a unique fashion concierge service that has unparalleled access to the world’s top fashion houses. Not only can Revelation get you tickets to your favourite designers’ haute coture shows, we can also send you the very latest bags, watches and accessories directly from paris. with Revelation, you will have the chance to experience fashion in a truly unique way, and together we can keep you one step ahead of the fashion pack with the latest luxury goods sent directly from paris.
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Paris Fashion Week Events 2019 1) Men fashion week: 15th to 20th of January 2) Haute Couture fashion week: 21st to 24th of January 3) Ready To Wear fashion week: 25th of February to 5th of March 4) Men Fashion week: 18th to 23rd of June 5) Haute Couture fashion week: 30th of June to 4th of July 6) Ready To Wear: 23rd of September to 1st of October
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Picks
TOP 5
Cooking Oils for Wellbeing
Oils add flavour, texture, and richness to our foods. However, not all oils are created equal. Some can have the same calorie, fat, and cholesterol content as a cheeseburger! Luckily, Boey Zhi Chung has created a list of healthy cooking oils to stock in your kitchen. Jan 2019
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Canola Oil While many people think that canola oil is unhealthy due to its close association with fried food, canola oil is actually one of the healthiest oils in the market. It is low in saturated fats and it has a neutral taste that doesn't overpower other flavors when cooking. Good for – Frying, roasting, and baking Bad for – Sautéing, salad dressings
Extra virgin olive oil Chefs and nutritionists alike are obsessed with extra virgin olive oil because of its proven heart-healthy monounsaturated fats and very low acidity. Not only is it heart-healthy, but a quality bottle can send your taste buds on a savoury adventure. Good for – Sautéing, salad dressings Bad for – Frying, roasting above 190°C
Pure Olive Oil A close cousin to extra virgin olive oil, pure olive oil has all the same heart smart health benefits as EVOO, but has not been filtered (or refined) as much. Pure olive oil is high in vitamin E, vitamin A, and magnesium, which are very good for skin. Although it is not as flavourful or antioxidant-rich as EVOO, pure olive oil is a trade-off for its use in high-heat cooking. Good for– Frying Bad for – Salad dressings
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Coconut Oil
Peanut Oil
Coconut oil comes from the flesh of coconuts and is popular in tropical cuisines. Coconut oil is high in fatty acids, which improve good HDL cholesterol. It has a creamy quality that makes it a great vegan alternative to butter in baked goods. Recently, it has also become a homeopathic panacea as a face and body moisturizer due to its light texture and pleasant aroma.
Peanut oil is a distinct, flavourful groundnut oil that is common in Asian cuisines. This oil is very rich in fatty acids, resveratrol, and minerals which are essential for immunity and cardiovascular health. The most unique aspect of peanut oil is that it is cholesterol-free, which makes it very appealing to dieters and people managing heart disease.
Good for – Baking Bad for – Frying
Good – salad dressings, frying, roasting, and sautéing Bad – baking
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Cover Feature
The Faces Behind the
Image
Fred R. Barnard is credited with the renowned quote, “A picture is worth a thousand words.” It should come as no surprise that Barnard was in advertising, an industry based on using images as a power to persuade and influence. Living in the tech era, when people are bombarded with edited, retouched, and filtered photos every minute of each day, image is everything. For this cover story, Balance peels back the façade of an image to reveal that indeed, a picture is not just an image, but a construct built by a team. That team includes stylists, professional photographers, lighting assistants, make-up artists, hair experts, wardrobe assistants, and countless other aids working feverishly to make sure each picture captures the eyes and the minds of its intended audience. At the Excelsior Hotel in downtown Yangon, Balance ventured behind the scenes totake a closer glance into the lives three professionals on the rise of the Industry of Image.
Model - May Grace Parry Fashion Designer: Ahlatt Lumyang Hair and make-up: May Oo Photograpy - Life Photography
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May Grace Parry Age 23, Top Model
Balance: How did you get interested in modeling? May Grace: When I was little, I used to walk like a duck, kind of waddling. So my mother enrolled me in classes at Stars and Models in Yangon when I was 14 years old just to help me walk better. The owner asked me to be in an ad campaign, and to be honest, I cried during my first photo shoot because I was so nervous. B: Wow! So modeling was not natural for you? MG: No, not at all. But now, I’ve become friends with a lot of the people I met early on, and I’ve learned so much more about the industry, so I really enjoy it. B: How would you describe your own personal style when you’re not working as a model? MG: Comfortable. I’m not a morning person, so I just put on outfits and go. But in the evenings, I like to make more of an effort. These days, I’ve been experimenting with color. Lots of red. B: Are there any models in the industry that you look to as mentors or inspirations for your own career? MG: I like the ‘90s supermodels. Cindy Crawford has amazing style. She makes a white T-shirt and jeans looks so classic. Locally, I follow everyone, and to be honest, all of the models I meet here in Myanmar are very supportive of each other. For example, I very much admire Moe Hayko. B: As a beauty insider, you work with the best products and make-up artists. What are your favorite beauty products or brands? MG: I’m more into skincare than make-up. Growing up, I had lots of acne and oily skin, so the make-up would never set properly on my skin. So, I started investing in skincare. I like Shiseido and SKII, which is a big splurge, but I’ve seen differences.
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B: A lot of people see modeling as a glamorous job. You get to wear great clothes, high fashion, and take beautiful photos. But I’m sure it comes with challenges. Can you tell us about some of the challenges? MG: It’s not as glamorous as it looks. The pictures look amazing, but behind them, there are lots of clips on the clothes to make the fit look flawless, and there is always someone working to fix any hair or make-up missteps. It takes a village, and lots of time, to create to just one image. Location shoots can be difficult. I once had to shoot in a dark, wet cave in Hpa-An. B: There is a misconception that the only requirement to be a successful model is to be born beautiful. What are skills you need to have to be a professional model that people might not expect? MG: Time management – being on-time and ready to work long hours – is critical. Also, I’m very introverted, and it’s a really big part of the job to try to be social and connect with others, so things like this interview or keeping up with social media can be challenges. B: You have a global appeal that is multinational and ethnically ambiguous, which is trending in the modeling world. How do you feel in that space in your own skin? MG: When I’m here in Yangon, I do look like someone different, slightly foreign in some way. But when I modeled in Australia, I was just the Asian girl. So I think it depends on where you’re looking at it from. I feel like I’m a blank canvas, and depending on the styling, make-up, and hair, I can portray different identities.
“I feel like I’m a blank canvas, and depending on the styling, make-up, and hair, I can portray different identities.” May Grace Parry
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May Oo Age 30, Make-up Artist
Balance: You’re an ambassador artist for Clinique and Estee Lauder. What is an ambassador artist? May Oo: I create make-up styling for promotional campaigns and events, as well as do make-up demonstrations that support the brands. B: When did you start doing make-up? MO:I started ten years ago here in Yangon, but my professional career really started when I went to New York to take classes with Make Up For Ever. Since then, I’ve traveled all over the world gaining experience doing make-up. B: On social media, your skills are known as May Oo Magic. How did get this moniker?
B: What are your artistic inspirations, or who are your make-up mentors? MO: Make-up in Myanmar was behind the times for many years. Because of that, we did not have many of the techniques and products available in other parts of the world. Despite that, local make-up artists were able to create the same work, so I think Myanmar artists are very clever and very creative. There is a lot of hard-earned talent in this country. That’s why I admire them most. B: As a pro make-up artist, what are some of your favorite beauty products and brands to use? MO: For lips, I like MAC lipsticks. For skincare, I like Estee Lauder’s creams and serums and its new Double Wear foundation. For mascara, I am loyal to Yves Saint Laurent waterproof.Bobbi Brown eyeliner is classic. My trick for make-up remover is to use olive oil. It’s natural and not so expensive. I also like to use rice water on the skin as a natural beauty product. B: What’s the most exciting new trend in make-up? MO: Glowing skin. The focus now is more on having good skin as a base and then using make-up to enhance the natural freshness and glow.
MO: I love that title, but I did not create it. It’s from customer feedback. When my customers wear my make-up, they tell me that they feel like they’ve gone through a transformation. Suddenly, they have more confidence. To them it feels like magic because it changes the ways they see themselves and their own potential. B: It’s been said that make-up is fine art that you wear on your skin. Do you consider yourself an artist? MO: Before I was interested in make-up, I was already making art. I started with pencils, doing sketches. You could say it is fate that I started doing make-up. I originally wanted to be a teacher. But then I had an accident, and I spent three months in the hospital, and I couldn’t move. So, I started doing make-up on myself, on the nurses, and my family when they visited. I literally stumbled into this career, and it felt like destiny from then on.
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“I think Myanmar artists are very clever and very creative. There is a lot of hard-earned talent in this country. That’s why I admire them most.” May Oo
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"When my customers wear my make-up, they tell me that they feel like they’ve gone through a transformation. Suddenly, they have more confidence. To them it feels like magic because it changes the ways they see themselves and their own potential." May Oo
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Ahlatt Lumyang
B: It’s been said that fashion is the art that we live in. What makes your designs, or personal style, wearable?
Age 26, Fashion Designer
ALY: I love to mix street wear and suiting. For this shoot, I’m wearing a pinstripe suit, but it’s sleeveless. So it looks classic, but very relaxed.Everything I make, I want to be classy, playful, and chic.
Balance: When did you start designing clothes?
B: How would you describe the design scene in Myanmar?
Ahlatt Lumyang: Since high school, I’ve always loved drawing, and I would sketch clothes. I was also a dancer. My mother, to her credit, always encouraged me to follow my passion for creativity. I’m originally from Mandalay, and I went to Australia and London for internships in fashion and to study.
ALY: Compared to countries like Thailand and Singapore, we are lacking in art education. Fashion is a competitive industry here in Myanmar, but it’s still emerging. That’s why I’ve taken some young designers under my wing to mentor. There’s raw talent here, and we can do so much if our education improved.
B: What a great experience. What did you learn?
B: Being a fashion designer seems like it was your dream job. Yet, all jobs have challenges. What are some of yours?
ALY: In Australia, I interned with Akira Isogawa, a Japanese fashion designer based in Sydney. His staff was very close, like a family, and I learned work ethic and vision from that experience. After that, I got a sponsorship to study fashion design in London. B: How would you describe your style as a designer?
ALY: Fashion is a mental game. Being under pressure to be creative all the time is a real challenge. Sometimes, you are just stressed or have a mental block, and you get stuck. It’s hard to get out of the trap. You have to force yourself to rest and observe to get inspired again. I like to do yoga and meditate.
ALY: I see art in forms, not just clothes. When art feels right, it can change your mood, your emotions, and you are drawn to it. The designer I always looked up to was Alexander McQueen. His pieces move you, they cause a reaction, and that’s what I’ve tried to emulate, too. Through fashion you can express and enjoy different elements of your own personality and ideas. For May Grace at this shoot, I wanted to show that variety. She’s one woman, but in different clothes she can be professional, glamorous, or sexy. B: You’re known for incorporating Myanmar traditional styles and fabrics into your clothing. Why is that important to you? ALY: I’m Kachin, so I like to incorporate tribal prints into modern shapes in my clothing. Kachin textiles and fabrics are so rich, so I use these in my collection. My childhood was spent in Myanmar, but I’ve had great international exposure, too, and my aesthetic reflects this.
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“I see art in forms, not just clothes. When art feels right, it can change your mood, your emotions, and you are drawn to it. Through fashion you can express and enjoy different elements of your own personality and ideas.” Ahlatt Lumyang
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"Living in the tech era, when people are bombarded with edited, retouched, and filtered photos every minute of each day, image is everything. A picture is not just an image, but a construct built by a team."
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Health
a'gufwmom&Srf;\
ñTefMum;csuf Doctor’s Orders with Dr. Thar Shan
Dr. Thar Shan is a physician with the Muslim Free Hospital in Yangon and provides health care services to underserved communities in Myanmar through the National Health Network mobile clinics. She graduated from University of Medicine in Yangon in 2009. In this article, Dr. Thar Shan will explain how to heal ankle sprains.
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ေဒါက္တာသာရွမ္းသည္ ရန္ကုန္ျမိဳ႕ တြင္ရွိေသာ Muslimအခမဲ့ေဆးရံုႏွင့္ အတူ National Health Network mobile ေဆးခန္းမွတစ္ဆင့္ ျမန္မာ ႏိုင္ငံတြင္ underserved Communities အတြက္ က်န္းမာေရးေစာင့္ ေရွာက္မႈေပးေနေသာ ဆရာ၀န္တစ္ ေယာက္ျ ဖစ္ ၿ ပီး သူ မ သည္ ၂ ၀၀၉ခုႏွ စ္ ကရန္ကုန္ေဆးတကၠသိုလ္မွ ဘြဲ႔ရရွိ ခဲ့သည္။
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b,fvkdumuG,fEkdifrvJ
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ေျခက်င္း၀တ္လည္ျခင္းဆိုတာကေတာ့ အားကစားသမားေတြမွာအမ်ား ဆံုးျဖစ္ေလ့ရွိတဲ့ ဒဏ္ရာတစ္မ်ိဳးျဖစ္ပါတယ္။ ေန႔စဥ္ပံုမွန္လႈပ္ရွားသြား လာရင္းလည္း ျဖစ္တတ္ေလ့ရွိပါတယ္။ ေျခက်င္း၀တ္ဆိုတာကေတာ့ Joint တစ္ခုျဖစ္ျပီးအရိုးကိုတည္ျငိမ္ေစရန္ အရြတ္ကိုကြန္ရက္သဖြယ္ အေထာက္အပံ့ေပးပါတယ္။ ေျခက်င္း၀တ္ဟာ အရမ္းေပ်ာ့ေျပာင္းပါ တယ္။ ဒါေပမဲ့ ေျခေထာက္ေခါက္သြားတဲ့အခ်ိန္မွာ အရြတ္က overstretches ျဖစ္ႏိုင္ၿပီး ေျခက်င္း၀တ္လည္ႏိုင္ပါတယ္။ ဒဏ္ရာအေနနဲ႔ကေ တာ့ေျခမ်က္စိေရာင္ကိုင္းျခင္း၊ ကိုက္ခဲျခင္း၊ အေၾကာခ်ဥ္ေတာင့္တင္းျခင္း တို႔ျဖစ္ႏိုင္ပါတယ္။
bmaMumifhjzpfovJ
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အလ်င္စလိုသြားလာျခင္းသို႔မဟုတ္ သင့္ေျခေထာက္ဟာေျမၾကီးေပၚ တည့္တည့္မက်ဘဲအတြင္း သို႔မဟုတ္ အျပင္ဘက္ကို လည္ထြက္ သြားတတ္ပါတယ္ထိုအခါ ေျခက်င္း၀တ္လည္ျခင္းျဖစ္တတ္ပါတယ္။ အေျပးပါ၀င္ေသာ အားကစားမ်ားဥပမာ- ေျပးျခင္း ၊ ေဘာလံုးကစားျခင္း၊ ဘက္စကတ္ေဘာကစားျခင္း၊ ေဘာလီေဘာကစားျခင္း၊ ကခုန္ျခင္းစေ သာအားကစားမ်ားကစားေသာအခါတြင္လည္း ေျခက်င္း၀တ္လည္ျခင္း ျဖစ္တတ္ပါတယ္။ အေျပးေလ့က်င့္သူမ်ားအေနျဖင့္ မညီညာေသာလမ္းေ တြမွာေျပးတဲ့အခါသတိထားရပါမယ္။ သတိမထားမိပါက ေျခက်င္း၀တ္ လည္ျခင္းကိုျဖစ္ေစပါလိမ့္မယ္။ Single-legtoning exerciseက အလြန္ အႏၱရာယ္မ်ားပါတယ္။ ဘာေၾကာင့္လဲဆိုေတာ့ ခႏၶာကို္ယ္တစ္ခုလံုး၏ အေလးခ်ိန္ကိုေျခမ်က္စိကထိန္းထားရလို႔ပါ။
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အားကစားလုပ္တဲ့အခါမွာ ေျခက်င္း၀တ္လည္ျခင္းမျဖစ္ေစရန္ သတိ ထားရပါမယ္။ သင္ေလ့က်င့္ခန္းလုပ္ေနခ်ိန္ (သို႔မဟုတ္) မိုးတြင္း ဘက္ အျပင္ထြက္တဲ့အခါမ်ိဳးမွာ TV ၾကည္႔ျခင္းျဖစ္ေစ ဖုန္းၾကည္႔ျခင္း ျဖစ္ေစမလုပ္သင့္ပါ။ ထို႔အျပင္ ေလ့က်င့္ခန္းမစခင္မွာ ေျခက်င္း၀တ္ကို ေပ်ာ့ေျပာင္းေစရန္ ankle rotation ႏွင့္ calf raises စေသာ ေလ့က်င့္ခန္း ေတြကိုအရင္လုပ္သင့္ပါတယ္။
b,fvkd*&kpdkfufrvJ
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ျပင္းျပင္းထန္ထန္မထိခိုက္ေသာ ေျခက်င္း၀တ္လည္ျခင္းကေျခမ်က္စိေ ရာင္ကိုင္းျခင္း၊ ကိုက္ခဲျခင္း၊ အေၾကာခ်ဥ္ေတာင့္တင္းျခင္းတို႔ျဖစ္တတ္ပါ တယ္။ ျပင္းထန္ေသာ ေျခက်င္း၀တ္လည္ျခင္းက လမ္းေလွ်ာက္တဲ့ အခါျဖစ္ေစလႈပ္လႈပ္ရွားရွားျပဳလုပ္ေသာအခါတြင္ျဖစ္ေစကိုက္ခဲနာက်င္ လာပါလိမ့္မယ္။ ယခုကဲ့သို႔ အေျခေနမ်ိဳးျဖစ္လာပါက နီးစပ္ရာေဆးခန္း သို႔အျမန္သြားေရာက္ကုသရပါမယ္။
ေျခက်င္း၀တ္လည္ျခင္းကိုအလ်င္အျမန္သက္သာေစရန္RICE method ကိုသံုးပါ။ Rest: လႈပ္ရွားသြားလာျခင္းကိုတတ္ႏိုင္သမွ် ေလွ်ာ့ရပါမယ္။ ခႏၶ ာကိုယ္ ကိုအနားေပးပါ။ Ice: ဒဏ္ရာရၿပီး ၂၄ နာရီမွ ၇၂ နာရီအတြင္းေရခဲအိတ္ ကိုအသင့္ ျပင္ထားပါ။ ေရာင္ရမ္းျခင္းသက္သာေစရန္ ေရခဲအိတ္ကို ၁၀မိနစ္မွ မိနစ္၂၀ အတြင္းတစ္နာရီျခားတစ္ခါကပ္ေပးပါ။ Compression: က်ံဳ႕ႏိုင္ဆန္႔ႏိုင္ေသာ ပိတ္စျဖင့္ျပဳလုပ္ထားေသာ ပတ္ တီးမ်ားစည္းထားျခင္းကလည္းအေရာင္သက္သာေစပါတယ္။ Elevation: တစ္ရက္လွ်င္ ၂ နာရီမွ ၃ နာရီအထိေျခေထာက္ကို ျမွင့္ ထားေပးပါ။ေခါင္းအံုး(သို႔မဟုတ္) ေျခေထာက္တင္စရာ တစ္ခုခုေပၚသို႔ ေျခတင္ေပးပါ။ ထိုသို႔ျပဳလုပ္ျခင္းသည္ ေျခေထာက္တစ္ခုလံုးေသြးစီးေစ ျပီးနာက်င္ကိုက္ခဲျခင္းကိုသက္သာေစပါတယ္။ Jan 2019
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Ankle Sprain What is an ankle sprain
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Ankle sprains are one of the most common injuries for athletes, yet they can also happen while performing regular, daily activities. The ankle is a joint supported by a network of ligaments that stabilize the bones in place. The ankle joint is very flexible, but if the ankle moves or twists in a way that over-stretches the ligaments, an ankle sprain can occur, resulting in pain, stiffness, bruising, and swelling.
Causes
2
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Ankle sprains happen when a person makes a very quick movement or turn while planting one foot. This movement can happen while jogging or playing sports like soccer, basketball, volleyball, dancing, or anything that involves running. Outdoor runners must be mindful of curbs and uneven pavement, as these are major culprits behind ankle sprains. Any single-leg toning exercise can also be risky, because the ankle carries the whole body’s weight.
Prevention
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Prevent ankle sprains by being very aware of your surroundings while exercising. Be mindful of your fitness form, plan for rainy or slippery weather, and don’t get distracted by watching TV or phone screens. Also, try to begin the workout with ankle flexibility exercises such as ankle rotations and calf raises.
Care
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A mild ankle sprain can cause the ankle to swell, bruise, and become stiff. If the ankle sprain severity is more intense, you will find it extremely difficult to walk and move and bruising will increase. In this case, see a doctor for medical care immediately. To heal a mild ankle sprain, use the RICE method. Rest: The body needs to heal the injury, so keep physical activity to a minimum. Ice: Keep an ice pack ready for the first 24-72 hours after the injury. Ideally, apply ice for 10 to 20 minutes per hour every day until the swelling starts to diminish. Compression: Use a cloth bandage to create a compression wrap around the ankle. Wear the compression wrap as much as possible to stabilize the injury and reduce swelling. Elevation: While resting, try to raise the ankle for 1 to 3 hours every day. Use pillows and cushions to prop up the ankle to encourage blood flow to the injury and decrease swelling and bruising.
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Jan 2019
Hotspot
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Jan 2019
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2015 ခုႏွစ္က ထြက္ခဲ့တဲ့ The Walk ဇာတ္ကားကိုၾကည့္ပါ။ 1974 ခုႏွစ္ မွာ New York မွာ ရွိတဲ့ Twin Tower ႏွစ္ခုကို ၀ါယာနဲ႔ သြယ္တန္းၿပီး ေလွ်ာက္ျပသြားခဲ့တဲ့ Philippe Petit ရဲ႕ ျဖစ္ရပ္မွန္ ဇာတ္လမ္းျဖစ္ပါတယ္။ Tower ႏွစ္ခုရဲ႕ အျမင့္ဟာ 412m (ေပ ၁၃၃၉) အျမင့္ရိွၿပီး၊ အကြာ အေ၀းက 43m (ေပ ၁၄၀) ရွိပါတယ္။ သူဟာ Tower ႏွစ္ခုကို သြယ္တန္းထားတဲ့ ႀကိဳးေပၚမွာ လံုၿခံဳေရးခါးသိုင္းႀကိဳး (Safety Harness) မသံုးဘဲ အလြတ္ေလွ်ာက္သြားတာ ျဖစ္တဲ့အတြက္၊ ဟန္ခ်က္မထိန္းႏိုင္ဘဲ ေအာက္ကိုက်ရင္ အသက္ရွင္ဖို႔ အေၾကာင္းမရွိပါဘူး။ ဒါဟာ ေသမင္းနဲ႔ ကစားတဲ့ ပြဲပါပဲ။ ဆပ္ကပ္ေတြထဲမွာ ေလွ်ာက္တဲ့ ႀကိဳးဟာ သံနန္းလြန္းၾကိဳး (wire cable) ႀကိဳးျဖစ္ၿပီး၊ wire cable ေပၚမွာ ေလွ်ာက္တဲ့အတြက္ သူတို႔ကို “Wire Walker” လို႔ေခၚပါတယ္။ Slacklining လုပ္တဲ့ႀကိဳးဟာ webbing လို႔ ေခၚတဲ့ ႀကိဳးအျပားကို သံုးပါတယ္။ ဒီႀကိဳးေပၚမွာ ေလွ်ာက္တဲ့ သူကို ေတာ့ “Slackliner” လို႔ ေခၚပါတယ္။ Webbing ႀကိဳးကို Nylon နဲ႔လည္း ရက္လုပ္သလို Polyester နဲ႔လည္း ရက္လုပ္ပါတယ္။ webbing ကို ၁လက္မ အက်ယ္ရွိတဲ့ ႀကိဳးႏွင့္ ၂လက္မအက်ယ္ရွိတဲ့ ႀကိဳးဆိုၿပီး ပံုစံႏွစ္မ်ိဳးရွိပါတယ္။ ကိုယ္ျပဳလုပ္မယ့္ ပံုစံေပၚမူတည္းၿပီး ႀကိဳးကိုေရြးရ ပါတယ္။ ျမန္မာႏိုင္ငံမွာေတာ့ ႀကိဳးတန္းလမ္းေလွ်ာက္ျခင္းကို ပထမဆံုးစတင္ခဲ့တဲ့ အဖြဲ႔ကေတာ့ Myanmar Slackline Community (MSC) အဖြဲ႔ပါ။ Slacklining အားကစားနည္း က်ယ္ျပန္႔ျခင္းမရွိေသးတဲ့ ျမန္မာႏိင ု င ္ အ ံ တြက္ Slacklining အားကစားနည္းရဲ႕ အက်ိဳးေက်းဇူးေတြကို လူအမ်ားကို မွ်ေ၀ေပးေနတဲ့ အဖြဲ႔လည္း ျဖစ္ပါတယ္။ Slacklining စကစားတဲ့အခါ Beginnerေတြအတြက္အရွည္၁၅ေပအျမင့္ကဒူးေလာက္မွ စၿပီး ေလ့က်င့္ ရပါတယ္။ စစခ်င္း ေလွ်ာက္တဲ့ေန႔မွာ ေျခလွမ္း ၃ လွမ္း လွမ္းႏိုင္ဖို႔အတြက္ အခ်ိန္ယူရပါတယ္။ စစခ်င္း Beginner တစ္ေယာက္ဟာ ႀကိဳးေပၚမွာ ရပ္ႏိုင္ဖို႔အတြက္ အနည္းဆံုး အခ်ိန္(၂) နာရီခန္႔ ယူရပါတယ္။ ဖိနပ္စီးၿပီး ေလ့က်င့္ဖို႔ခက္ခဲတဲ့ အတြက္ ပထမဆံုးေလ့က်င့္ရက္မွာ ဖိနပ္စီးဖို႔ဆိုတာ မျဖစ္ႏိုင္ေသးပါဘူး။ ႀကိဳးႏွင့္ ေျခေထာက္ထိဖို႔အတြက္ Sense ကို ဖိနပ္ခံေနတဲ့အတြက္ Sense မရႏိုင္ပါဘူး။ 64
Jan 2019
Slacklinerတစ္ေယာက္အတြက္ မျဖစ္မေန လိတ ု ဲ့ လုအ ိ ပ္ခ်က္ေတြကေတာ့ (၁) ဟန္ခ်က္ညီညီ ထိန္းႏိုင္မႈ၊ (၂) စိတ္အာ႐ံုစုစည္းႏိုင္မႈ၊ (၃) စိတ္နဲ႔ ကိုယ္န႔ဲ အၿမဲတန္း တြဲေနရၿပီး ျဖစ္ေပၚလာတဲ့အေျခအေနေပၚမူတည္ၿပီး ကိုယ့္ရဲ႕ဟန္ခ်က္ကို လွ်င္လွ်င္ျမန္ျမန္ထိန္းႏိုင္ျခင္း စတဲ့အခ်က္ေတြဟာ အေရးႀကီးပါတယ္။ ႀကိဳးတန္းေပၚ ေလွ်ာက္တဲ့အခ်ိန္မွာ ခႏၶာကိုယ္တစ္ခုလံုးဟာ ဟန္ခ်က္ ညီညီနဲ႔ ျဖစ္ေပၚလာတဲ့ အေျခအေနေပၚမူတည္ၿပီး အခ်ိဳးအစား က်က် တစ္ၿပိဳင္တည္း လႈပ္ရွားရပါတယ္။ ေျခေထာက္ခ်ည္းပဲ သန္မာ ေတာင့္တင္းေနလို႔ မရသလို၊ လက္ႏွစ္ဘက္ဟာ ဆန္႔တန္းၿပီး ဟန္ခ်က္ ကို လိုက္ထိန္းေနေသာ္လည္း လက္ခ်ည္းပဲလည္း ဟန္ခ်က္ကို မထိန္းႏိုင္ပါဘူး။ ေျခဖ၀ါးမွ ဦးေခါင္းအထိ ခႏၶာကိုယ္တစ္ခုလံုး အခ်ိဳး အစားက်က်၊ ဟန္ခ်က္ညီညီ တစ္ၿပိဳင္တည္းလႈပ္ရွားရတ့ဲ အားကစားနည္း တစ္ခုျဖစ္ပါတယ္။ ဒီအားကစားနည္းဟာ ႐ုပ္ပိုင္းဆိုင္ရာေရာ၊ စိတ္ပိုင္ဆိုင္ရာကိုပါ တစ္ၿပိဳင္တည္း ဖြံ႔ၿဖိဳးတိုးတက္ေစတဲ့ အားကစားနည္းျဖစ္ပါတယ္။ ႀကိဳး တန္းေပၚေလွ်ာက္ေနတဲ့အခ်ိန္မွာ ႀကိဳးတန္းေလွ်ာက္သမား (Slackliner)ဟာ ႀကိဳးေပၚမွာ ဟန္ခ်က္ညီညီ ထိန္းထားႏုိင္ဖို႔အတြက္ အၿမဲတန္း အာရံုစူးစိုက္ထားရပါတယ္။ တျခားအေၾကာင္းအရာေတြကို ေတြးေနလို႔မရပါဘူး။ ႀကိဳးနဲ႔ခႏၶာကိုယ္မွာပဲ စိတ္က အၿမဲရွိေနရပါတယ္။ တျခားကို အာရံုလြင့္တာနဲ႔ ဟန္ခ်က္ကို ထိန္းရခက္သြားၿပီး ႀကိဳးေပၚက က်ဖို႔ မ်ားပါတယ္။ ထို႔အျပင္ မ်က္လံုးကလည္း တျခားေတြကို ေငးေနၿပီး ႀကိဳးတန္းေပၚေလွ်ာက္လို႔ မရပါဘူး။ ေအာက္ကို ငံု႔ၾကည့္ျခင္း၊ ေဘး (ဘယ္/ညာ)ကို ၾကည့္ျခင္းမ်ားကိုလည္း မျပဳလုပ္ၾကပါဘူး။ ႀကိဳးတန္းေလွ်ာက္သူတိုင္းဟာ ႀကိဳးရဲ႕အဆံုး (မိမိႏွင့္မ်က္ႏွာခ်င္းဆိုင္)ေန ရာကိုပဲ ၾကည့္ၿပီး ေလွ်ာက္ၾကရပါတယ္။
MSCအဖြဲ႔ရဲ႕ Founderတစ္ဦးျဖစ္တဲ့ ကိုရဲမင္းထြန္းဟာ Youtubeကေန ၿပီးဒီကစားနည္းကိုေတြ႔တဲ့အခါမွာ စိတ္၀င္စားသြားၿပီး ဒီကစားနည္းကို ကစားခ်င္တဲ့အတြက္ လိုအပ္တဲ့ပစၥည္းေတြကို Onlineက မွာၿပီး စတင္ေလ့က်င့္ခဲ့ပါတယ္။ ေျခာက္လေလာက္ ကစား ၿ ပီး တဲ့ အ ခ်ိ န္ မွာေ တာ့ ဒီ က စား န ည္း က လူ တ စ္ေ ယာ က္ ရဲ ႕ ရု ပ္ ပို င္း ဆိုင္ရာသာမက စိတ္ပိုင္းဆိုင္ရာပါ တိုးတက္လာတဲ့အက်ိဳးေတြကို ေတြ႔လာခဲ့ၿပီး MSC အဖြဲ႔ကို စဖြဲ႔ခဲ့ပါတယ္။ အခုဆိုရင္ေတာ့ Member အေရအတြက္ ၁၅ ေယာက္ရွိပါၿပီ။ ေနာက္ထပ္ Climber အဖြဲ႔ေတြပါလာ Join ၿပီးပူးတြဲေလ့က်င့္ၾကရင္း အခုဆို လူေတာ္ေတာ္မ်ားမ်ား သတိထားမိလာၾကပါတယ္။ ကိုရဲမင္းထြန္းက Slacklining ကစားနည္းအေၾကာင္းကို ရွင္းျပခဲ့ပါတယ္။“ Slacklining လုပ္ဖို႔အတြက္ ၿမဲၿမံခိုင္ခံ့ေသာ အရာႏွစ္ခု (ဥပမာ အပင္ႏွစ္ပင္/တိုင္ ႏွစ္တိုင္)အၾကားတြင္ ႀကိဳးကို တင္းေအာင္ဆြဲထားၿပီး၊ ထိုႀကိဳးေပၚမွာ မိမိခႏၶာကိုယ္ရဲ႕ အေလးခ်ိန္ႏွင့္ မိမိခႏၶာကိုယ္ရဲ႕ ဟန္ခ်က္ကို ျဖစ္ေပၚလာတဲ့ အေျခအေနေပၚ မူတည္ၿပီး ခႏၶာကိုယ္တစ္ခုလံုးကို ဟန္ခ်က္ညီညီ ထိန္းရင္းျဖင့္ ႀကိဳးေပၚမွ မက်ေအာင္ ၎ႀကိဳးေပၚတြင္ လမ္းေလွ်ာက္ရေသာ အားကစားနည္း တစ္ခုျဖစ္ပါတယ္။
” MSC ၾကံဳေတြ႕ရတဲ့ အခက္ခဲေတြကိုလည္း ကိုရဲ၀င္းထြန္း ကရွင္းျပ ခဲ့ပါတယ္။ “ ပထမဆံုး အခက္ခဲကေတာ့ ကြ်န္ေတာ့္ကို သင္ၾကားေပးမဲ့ ဆရာမရွိပါဘူး။ တစ္ခုခုသိခ်င္လို႔ေလ့လာခ်င္ရင္ Youtube ကပဲရွာရ ပါတယ္။ ေနာက္တစ္ခုကေတာ့ လိုအပ္တဲ့ ပစၥည္းေတြ၀ယ္ရတာ အရမ္း ခက္ပါတယ္။ Slacklining ပစၥည္းေတြက ဒီႏိုင္ငံမွာ ၀ယ္လို႔မရပါဘူး။ တစ္ခုခုလိုခ်င္ရင္ေတာ့ျပည္ပကမွာရပါတယ္။ေနာက္ တစ္ခုက ေနရာအခက္ခဲပါ။ Indoorေလ့က်င့္ဖို႔အတြက္ အားကစားခန္းမ မရွိျခင္းျပႆနာပါ။ အားကစားခန္းမ မရွိတဲ့အတြက္ ပန္းျခံထဲမွာ သြား ေရာက္ေလ့က်င့္ရပါတယ္။ တစ္ခ်ိဳ႕ပန္းျခံေတြကေတာ့ ဒီအားကစားနည္း ကို မျမင္ဖူးတဲ့အတြက္ လက္မခံပါဘူး။ ကြ်န္ေတာ္တို႔ေလ့က်င့္ေနၾက ပန္းျခံကေတာ့ သခင္ျမပန္းျခံနဲ႔ ဗိုလ္ခ်ဳပ္ပန္းျခံပဲျဖစ္ပါတယ္။ MSC အဖြဲ႔ရဲ႕ ေရွ႕ေလွ်ာက္လႈပ္ရွားဖို႔ Event ေတြရွိပါတယ္။ Workshop ေတြ လည္းထပ္လုပ္ဖို႔ရွိပါတယ္။ လုပ္ျဖစ္မဲ့ Event ေတြကိုလည္း ကြ်န္ေတာ္တို႔ MSC Page မွာတင္ၿပီးေၾကျငာေပးသြားမွာပါ။” Slackliningကို သမာရိုးက် အတိုင္းမေလွ်ာက္ပဲ မ်က္လံုးမွိတ္ၿပီးေလွ်ာက္ တဲ့သူေတြလည္းရွိပါတယ္။ မ်က္လံုးမွိတ္ၿပီး ေလွ်ာက္တဲ့ Slackliner ကေတာ့ အင္မတန္ရွားပါတယ္။ Blindfold ပံုစံနဲ႔ 430m (ေပ ၁၄၀၀ ခန္႔) ကို ျဖတ္ေလွ်ာက္ခဲ့ၾကတဲ့ Guinness Wrold Record (2017 December) မွတ္တမ္း၀င္ Slackliner (၃) ဦးသာ ရွိထားပါတယ္။ သင္ဟာ Slackliner တစ္ေယာက္ ျဖစ္လာၿပီး ႀကိဳး တန္းေပၚလမ္းေလွ်ာက္ႏို င္ လာျခင္း ဟာအျခားေသာအားကစားနည္း မ်ား ျဖစ္ေသာ ေတာင္တက္အားကစားနည္း(climbing),စကိတ္စီးျခင္း(skiing), ျမင္းစီးျခင္း(horseriding), တိုက္ခိုက္ေရး နည္းပညာမ်ား (martialatrs) စေသာ အားကစားနည္းေတြကိုလည္း ေကာင္းစြာ အေထာက္အ ပံ့ျဖစ္ေစပါတယ္။ႀကိဳးတန္းေပၚလမ္းေလွ်ာက္ျခင္းဟာေပ်ာ္စရာေကာင္းသ လို၊စိတ္လႈပ္ရွားစရာလည္းေကာင္းပါတယ္။ ႐ုပ္ပိုင္းဆိုင္ရာေရာ စိတ္ပိုင္း ဆိုင္ရာပါတစ္ၿပိဳင္တည္း ဖြ႔ံၿဖိဳးတိုးတက္ေစၿပီး က်န္းမာေရးအတြက္ အက်ိဳးေက်းဇူးမ်ားေစတဲ့“ေခတ္ေပၚအားကစားနည္း” တစ္ခုပဲျဖစ္ပါတယ္။ Jan 2019
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Training
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Knee Tuck (20 reps) From plank position, put your toes on the sliding discs. Pull your knees towards your chest, and slide your feet back to the starting position. That’s 1 rep. Keep your core tight and hips in-line with your shoulders.
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TAKE A SLIDE ON THE WILD SIDE Credits: Make up artist: Bo Bo Phone Nyein Chan Model: Yoo Li
Cross Mountain Climber
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(10 reps on each side)
From plank position with your toes on the discs, pull your right knee across your torso toward your left elbow. Return to the starting position and repeat on the other side.
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B Slide into a slimmer physique in 2019 with this toning fitness disc workout by Zin Me. Not only is this routine good for sculpting, it promotes balance, too. These discs are so versatile and compact, you can work out anywhere.
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Sliding Pike (20 reps) Start in plank position with your toes on the discs. Engage your core and slowly pull your legs towards your hands without bending the knees. From this forward fold position with your hips in the air, release your legs back to plank.
Sliding Mermaid (15 reps on each side)
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Start leaning on the right side of your body with both legs stacked, knees bent, and feet together (like a mermaid’s tail). Stabilize your abs. Place your right hand on the disc. Slide the disc away from the body as far as you can, keeping your elbow straight. Slowly, return to starting position. Remember to do reps on your left side, too!
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Sliding Hamstring Curls (15 reps) Lie face-up on the floor, legs outstretched. Place your heels on the sliding discs. Squeeze your glutes as you lift and slide your feet towards your hips. Slide back to starting position without lowering your hips onto the floor.
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Reverse Lunge
(10 reps on each side)
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Begin standing with your feet on the sliders, shoulder-width apart. Keep your left foot planted. Bend your right leg, sliding it back into a lunge until your knee nearly the touches the floor. Return to starting position, and repeat on the other side.
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Arm Slide
Lateral Lunge
(15 reps)
(10 Reps each side)
Stand with feet shoulder-width apart and the right foot on a disc. Lower your hips into a standing squat, left knee bent, and begin sliding your right foot away from the body until the leg is extended. Slide the right leg back to the starting position, engaging your glutes the whole time. Repeat the same movement on the left side.
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From a modified plank position with knees bent on the floor and feet lifted, place both hands on the discs. Slowly extend both hands in front of you, keeping the arms straight and the glutes and core engaged. Return to the starting position; that's one rep.
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Sliding Push-Up (15-20 reps)
Start in high plank with your hands on the discs and your feet together. As you lower your chest in push-up position, slide the discs away from your chest. As you lift your chest, bring the discs together.
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Elbow Sliders 10 (15 reps )
Lie on your stomach with your elbows on the sliders near your chest. Engage your core, lifting your calves and feet behind you. Begin sliding your right elbow forward. Return your right elbow to starting position, and push your left elbow forward. That’s one rep.
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High Fashion
Fantasy Island Credits Model: Christina Lim Fashion Designer: Charlotte Barjou Images: Life Photography Jan 2019
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Balance heads south to Victoria Cliff Resorts in Kawthaung and Nyaung Oo Phee Island to capture the magic of the ocean and sunset in high style.
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Nyaung Oo Phee island is an inspirational place that sparks creativity. The nature here is so pure and relaxing that it has become a haven for artists, writers, and painters.`
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Heaven on Earth
Victoria Cliff Hotel & Resort is esta blished on the rock bank of a prime area in Kawthaung, Tanintharyi Division, Myanmar, with uninterrupted Panorama View of tranquil Andaman Sea that you will be drifting dreamily away. 09 444 888 664, 665
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info@victoriacliff.com
Paradise on Earth A Unique opportunity to discover our “One Island One Resort” concept built on unexplored island in the Andaman Sea of Southern Myanmar. A brilliant idea to go camping with your friends or families in a natural way with the benefits of urban comfort in this private island, to discover vast array of wild life and sea species and untouched beauty of colourful coral reefs by snorkeling, kayaking, hiking and even diving. Under the stretched out branches of shady tropical trees, you will stumble across 20 bungalow tents, 13 air conditioned rooms, and 19 Luxurious Beach Villas with bathrooms attached. Soaking your feet in the crystal clear water, feeling the soft, white sandy beach in the bright sunshine, complete with cool sea breeze will make you wonder “Is this what paradise looks like?!” 09 444 888 661, 662
info@nyaungoopheeresort.com
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Feature
Beauty and the Beach Balance brings a batch of go-to products for our holiday in the sun at Victoria Cliff Resorts in Kawthaung and Nyaung Oo Phee Island to help us beat the heat, defeat UV sun rays, and keep us glowing all day long. 1. Reine Blanche Illuminating UV Shield, L’Occitane:
Don’t let the sun ruin your beach holiday fun. Whether poolside or on the sandy shoreline, this multi-action moisturizer helps protect skin from UV rays (SPF 50) and prevents uneven skin tone due to solar damage. Fortified with a unique blend of Reine des Prés flowers, this lotion is a natural whitener that supports skin cell renewal, leaving skin more luminous and bright as it hydrates and softens. Apply the lotion generously to the face, décolletage, and neck before relaxing in the sun and you’ll leave the beach with a refreshed glow.
2. Verveine Fresh Body Lotion with SPF, L’Occitane:
Up your sunscreen game with this fresh new take on SPF. This SPF 25 gel-cream formula goes on silky soft and blends into the skin easily. Enriched with naturally-derived cooling ingredients, this lotion is perfect for warm days in the sun, as it refreshes the skin while protecting you from UVA and UVB solar rays. The subtle and soothing verbena scent puts you in the mood to sit back, relax, and enjoy the sunshine.
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3. Verveine Icy Lip Balm, L’Occitane:
This genius lip care product is a travel must-have for both men and women. Air conditioning, planes, trains, buses, and beaches can all lead to dry, cracked lips. This hydrating lip balm goes on sheer while verbena extract and menthol give the balm its icy sensation. Its natural sunflower seed and beeswax formula provides long-lasting mega moisture that resists sweat, ice cream, and smooches.
4.Heat-Protective Control Mist, L’Occitane:
Part of the brand’s Aromachology hair care line, this protective spray is the perfect holiday companion. Vacations are superb for the body, mind, and soul, but travel, sun, pool chlorine, and sea salt can wreak havoc on hair. This hair mist is a lifesaver in a bottle, imbued with five essential oils and nourishing jojoba oil that smoothes frizzy, dry hair without weighing it down. It also contains a heat-activated ingredient that neutralizes the effects of blow dryers, straightening irons, and even the sun’s rays. Simply spray on wet or dry hair and style as usual; no need to rinse off.
5.Ultra Dotted Superior Condoms, Mojo Myanmar:
The sun, sand, and drink-in-hand benefits of a holiday in sun can be just the recipe for a vacation romance. Once the sun sets, find your holiday lover and try Mojo’s Ultra Dotted lubricated condoms in a convenient travel-ready 3-pack. Enjoy maximum pleasure while getting premium sexual protection. After all, nothing makes you look more naturally beautiful than a between-the-sheets afterglow!
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Gadgets
GADGETS FOR THE PEOPLE Balance Magazine’s resident tech guru, Boey Zhi Chung, rounds up the cutting-edge, tech-infused gizmos for 2019.
Snack & Go Travel Bib Designed for on-the-go parents and babies, the Snack & Go travel bib allows infants to snack and grab munchies hands-free. The travel bib snack holder simply clips around the child’s neck like a regular bib and has four different settings to adjust the size as your child grows. This unique bib has little pouches in front to hold milk, snacks, crumbs, and drool, while keeping everything else off the child’s clothing. It’s available in two gender-neutral colours (turquoise and grey), and it is made from foodgrade silicone that is dishwasher safe.
$22.50 USD
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Forktula Never miss another bite of amazing saucy goodness just because you are unable to scoop it up between your fork tines. The Forktula is a small silicone attachment that slips onto the prongs of the fork and acts as a squeegee to absorb sauces, juices, and other flavours. Forkula users can fully enjoy every decadent morsel of their meals without having to embarrassingly lick the plates. The material of Forktula is stretchable, allowing it to fit almost any size fork. It is heat and cold resistant and easy to clean in the dishwasher. In a clever twist, the Forktula can scrape that last bit of Nutella, jam, or peanut butter from the container.
$6.00 USD
Self-Stirring Mug Add a little magic to your morning brew with the new selfstirring mug. With a built-in propeller at the bottom of the mug, beverage lovers just need to press a button on the handle, and the mug will automatically mix the beverage in it. Gone are the days of searching for spoons and finding a place to put the used spoons while you imbibe. The selfstirring mug is made of lightweight plastic with a stainless steel coating, enabling the mug to keep the heat really well. It is also fitted with a lid that can be repurposed as a coaster. Keep in mind, since this self-stirring mug operates on 2 AAA batteries, it is not dishwasher safe, and the whole mug should not be immersed in water.
$8.00 USD
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Tubble Inflatable Bath Bath tubs are quite a luxury for most city dwellers with limited bathroom space. Tubble took advantage of this market gap and invented the Inflatable Bath to give users an easy-to-use and affordable at-home option. The Tubble Inflatable Bath is made of thick, durable PVC, making it leak-proof and softer than a regular bathtub. In just one minute, users can have a full-sized bathtub in their home without the hassle or expense of renovation. It can fit in virtually any sized bathroom and has a strong zip cover to retain water warmth, converting the tub into a relaxing home spa. The Inflatable Bath fits up to two people and can be stored easily when not in use. The water drains quickly and mess-free; plus, it’s even outfitted with a cup holder for bathing beverages.
$149.00 USD
Wine Bottle Lock
Sock Aid
This gadget is for wine lovers who like to keep their beloved vintage on lock. The wine bottle lock is an easy 3-number coded lock that keeps your wine bottle out of the hands of small children, stealthy teenagers, and pourhappy housemates. This device works on any standard sized wine bottle head. It’s perfect for picnics, saving rare bottles, and wine cellars to keep your bottle safe. All you have to do is to clip it on and roll out the numbers.
With its innovative design, the Sock Aid is a wardrobe tool that supports people with mobility issues. No hands are necessary to bring back the simplicity of wearing socks. With one simple step into the Sock Aid frame, your socks come on or off. Though it was designed with mobility issues in mind, everyone could use a little more ease and efficiency in his or her clothing prep routine.
$4.00 USD
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Recipe
Salty and Sweet DIY Body Scrubs: A Treat for Your Skin
Skin is the largest organ in the human body. Body scrubs help to maintain healthy, glowing, smooth skin. Exfoliating your skin a few times per week removes dead skin cells and reveals softer skin.Zin Me shows how to mix together super simple body scrubs using minimal, all-natural ingredients that you may already have in your home. For best results, apply the body scrubs in the shower, before using soap or body wash. Massage the body scrub mixture into wet skin, avoiding sensitive areas, wounds, burns, eyes, and ears. After exfoliating the dead skin, wash your body as normal.
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honey sugar scrub
coffee sugar scrub
Honey is naturally antibacterial and helps the skin to heal and repair (especially scars). Lavender essential oil provides a calming aroma, and the coconut oil hydrates skin.
This energizing scrub is perfect in a morning shower. The caffeine in coffee grounds is known for reducing cellulite. Antioxidants in coffee will protect your skin from damage.
Ingredients : • Honey: 1 tablespoon • Sugar: 1 cup of Brown sugar • Lavender essential oil: 5-10 drops • Coconut oil: 1 tablespoon
Ingredients : • Ground coffee : 2 tablespoons • Sugar: 1 cup • Coconut oil: 4 tablespoons
vanilla lavendar sugar scrub Vanilla extract contains antioxidants that promote anti-aging, which is beneficial to mature skin. Lavender essential oil prepares the body for restful sleep and relaxation. Ingredients : • Vanilla extract: 5 drops • Sugar: 1 cup • Coconut oil: 2 tablespoons • Lavender oil: 5-10 drops
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Lemon sugar scrub This scrub is sensational for dry, flaky skin that is common in colder climates or after a long time in air conditioning. Lemon tightens pores and gives you clear, bright skin. Olive oil nourishes and deeply hydrates dry skin. Lemon essential oil leaves skin feeling invigorated after a shower. Ingredients • Lemon zest : 1 lemon rind • Lemon extract: 5 drops • Lemon essential oil: 5 drops • Sugar: 1 cup • Olive oil: 2 tablespoons
Lime and mint sea salt scrub Both salt and sugar are good products for exfoliating dead skin cells. For dry, rough skin, sea salt could be more effective, because it has larger grains. Lime can lighten dark spots and is antibacterial. This combination of lime and mint are refreshing for the body and mind. Ingredients • Sea salt: 1 cup • Lime juice: 2 tablespoons (or the juice of 1 lime) • Lime zest: 1 lime rind • Peppermint essential oil: 5 drops • Olive oil: 2 tablespoons
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Causes
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Activist, yoga instructor, and writer Imogen North reports on The Safe Space, an organization working to improve the lives of women and girls affected by violence and trauma in Myanmar.
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Our bodies are vessels through which we are able to experience the world around us. Everyone has experienced, at one time in her life, some sort of trauma, big or small. These traumas can impact our ability to feel safe, grounded, and present. Trauma causes excess energy to get stuck in the nervous system and can be expressed in many different ways. A person could appear anxious, angry, or disassociated. Yoga has been proven to help shift and discharge this excess energy - helping people suffering from trauma to self-regulate, heal, and find peace. There is a growing body of research proving what yogis have known for centuries: The practice of yoga has therapeutic benefits. Here in Myanmar, a nonprofit organization, aptly dubbed The Safe Space, is on a mission to teach the healing techniques of yoga to support young women and girls overcoming trauma. The Safe Space was established in October 2017 with the aim of teaching the techniques of yoga in a secure environment to women in Myanmar who have experienced physical, mental, and emotional traumas. It currently serves 15 women in Yangon. The secondary goal of The Safe Space is to encourage the women to become yoga practitioners so that they can share their skills within their communities. In November 2018, The Safe Space partnered with The OMPowerment Project and the Whispering Seed, to create a free weeklong traumasensitive yoga training based in Kalaw to 10 young women from different areas around Myanmar. The OMPowerment Project teaches its female participants fundamental yoga asana poses, breathing techniques to promote balance, and a set of basic yoga sequences so that they can teach their own yoga classes. During the training, the participants also learned how to develop safe spaces within vulnerable populations. All training was traumainformed, and participants received a bilingual manual and a mat as a way to continue their yoga practices. The ultimate success of the training, however, is that these newly trained yogis share their skills with members of their home communities to relieve anxiety and build confidence and self-esteem. Aye Aung, a 21 year-old woman who lives in Shan State, said of the training, "We have already learned so much from the yoga training. It is like our teachers are planting seeds.� To donate to the projects or to find out how to get involved with The Safe Space and The OMPowerment Project, visit online: ompower.org or facebook.com/thesafespacemyanmar
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Horoscopes
Fashion Horoscope Ever look in your closet and wonder what you should wear? Just follow your lucky stars. Let Balance be your zodiac guide with these star-quality fashion forecasts.
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Aries Aries are very independent, confident spirits with verve on the cutting-edge. Being so independent, you are trendsetter who doesn’t need people’s approval for your outfit choices. You gravitate to classy, clean looks with a signature item that reflects your assured personality. Consider pairing a simple top and amp it up with bold pants in gold hue or sequin detailing. Make a plain outfit look cool by adding personalized accessories such as an oversized straw hat or edgy shades.
Taurus
The Taurus is known for being practical. They prefer investment pieces over fashion fads when cultivating a wardrobe. Although a Taurus flocks to neutral colors, it doesn’t mean she’s behind the trend. Style an elegant black dress with fine jewelry such as statement earrings or brooches. On a typical day, opt for a casual outfit: a t-shirt and jeans paired with one-of-a-kind trainers.
Gemini Geminis are wonderfully vibrant, but they can also be fickle-minded. You wouldn’t be caught dead in boring, monotone outfits. As a style maven, you love to explore seasonal trends. If you love it, you’ll buy one in every color! Let your wardrobe reflect your bubbly and fun-loving essence. Try mixing two colorful separates to pull off a chic look. Pair a printed shirt with a striped skirt. Accessorize with crystal-embellished or metallic block heels. Work the whole ensemble like no one else can!
Cancer Cancers are often sensitive in nature, graceful in their behavior, and mysteriously coy. They don’t succumb to trends when it comes to fashion. Their outfits reflect their alluring elegance, and they are always into classic, romantic styling. Try a knee-length dress with a satin scarf for work. For an event, go for a tailored ensemble or a flowing gown so you will be hard to ignore.
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Leo Leos are naturally confident and dramatic. They stand out in a crowd and are natural born leaders. Feisty Leos prefer quality over quantity. Style-wise, you fancy collecting limited edition pieces such as designer bags and shoes. To pull off a sophisticated look, pair a rare designer bag with a streetstyle jumpsuit and branded boots.
Libra Libras aspire to live in harmony with their surroundings. It’s no surprise, even in their wardrobes, they aim for a balanced mix of different looks for each day. One day, a Libra will sport a sheer lace blouse top combined with a body-hugging skirt looking sleek and sensual. The next day, she will put on high-wasted skinny jeans with a relaxed t-shirt under a leather biker jacket to harmonize her equipoise esthetic.
Virgo Virgos are caring spirits who give detailed attention to everything from social situations to personal styling. Virgos aren’t flashy, yet their current must-have accessory would be a belt bag, which they’d covet for its functionality. Shop for ladylike designs such as a curve-hugging wrap top with a well-fitted floral skirt and a pair of mules (which give you a feminine look, but still allow you to run around getting your work done.)
Scorpio Scorpios are determined and focused. They prefer understated, low-key dressing that’s simple yet daring. Once you find your signature look, you stick to it. You live your life in a handful of colors: jet black, dark green, grey and beige. Let your wardrobe work for you in a blazer dress. Match a well-structured trench coat over a fitted t-shirt and a kneelength skirt. Your secret style weapon is a killer pair of shoes.
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Sagittarius The Sag is an optimistic extrovert with a serious case of wanderlust. You embrace comfortable clothing so that you can move around freely while exploring different cultures in different places. Chic, tomboy-ish, and cool are your style aspirations. A crop top or camisole and wide-leg trousers are staples in Sag’s closet. For formal gatherings, try a more polished look in tailored pants and heels.
Capricorn Capricorns respect discipline and tradition. They are hard-wired to go for impeccable designs which make them appear timeless and sophisticated. They cherish their classic skinny jeans and button-down blouses. This season, feel free to spend lavishly on matching sets of branded bags and shoes by your favorite designer.
Pisces Pisces are artists who revel in music and romance. They are gentle and compassionate souls whose style choices often reflect their bohemian flair. They prefer gossamer, flowy fabrics such as chiffon and satin in floral prints that gives a hint of subtle sexiness. Silk maxi dresses and velvety rompers will beckon the clotheshorse Pisces to the shopping racks.
Aquarius The Aquarius sign has a unique and eclectic sense of style. They are innovative and futuristic in their styling, as they love looking like true originals. Their modes are usually compromised of vibrant colors such as turquoise or statement-setting neon. They are not afraid to experiment their look. Foray into wild printed co-ord sets or cropped culottes styled with a bright yellow bag to accentuate your Aquarian individuality.
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