Monday, March 28, 2011


We're opening up a new Brazilian Jiu-Jitsu class in April! Every Friday from 7-8 p.m. we will be drilling techniques, as well as movements for better body mechanics. Drilling is a key, though underappreciated and often neglected part of Jiu-Jitsu, so this will be a great way to improve your ability to move and grapple!

This is an add-on to the program, so there's no increase in price. The first class is this Friday, April 1st (not the 4th!).

This is the first of many changes we have planned for the Jiu-Jitsu program, and we're really excited about them - watch this space for more updates and info soon!

If you have any questions about the Jiu-Jitsu program, email us at or contact Albert at 017 613 9311.

Friday, March 18, 2011


The response to Season 2 of our Core Strength Bootcamp has been awesome, and we are officially closing it off for this round! Any new applicants will be placed on a waiting list for Season 3.

Week 1 is just ending now. We're really happy with the effort put in by the Bootcampers, and we're also really impressed by their commitment!

One of our Bootcampers is Sharon, a journalist with the Star. Check out her take on the Bootcamp, published in today's issue of the Star (Sarawak Edition)!


Friday March 18, 2011

Keeping fit is no walk in the park

THIS week I’m starting a fitness boot camp programme which will last three months. I’m doing this not because I want to lose weight — in fact, if I shed several kilogrammes there wouldn’t be much left of me! Rather, I signed up because I really want to improve my fitness, strength and stamina.
I was impressed by some spectacular results I saw among the first group of participants who joined a pilot boot camp at the end of last year. One of my friends achieved her goal of having a flat tummy without having to suck it in. I immediately thought, “That’s what I want, too!”
Another friend lost about 5kg and looks considerably leaner and fitter.
Throughout the boot camp, I’ll have to attend at least two core-strength fitness classes a week. I’ve already been going to this class once a week, which got me into some shape, but I’m still quite unfit.
For instance, I can’t do a cardio (aerobic) warm-up of running, skipping and hopping several times around the gym without huffing and puffing and wanting to collapse in a heap.
So that’s one of my goals for the boot camp - to build up my stamina until the cardio warm-up becomes comfortable. This should come in useful for running around after politicians in the state election!
Cardio exercises aren’t the only things we do in core-strength classes. We do all kinds of things with funky names like Atomic Crunch, Tigerman and Mountain Runner, but believe me, they can be pretty tough on the legs, arms, shoulders and abdominal muscles.
The good thing is that you do a complete workout, exercising every part of your body, so you don’t just bulk up in the shoulders or upper arms.
What’s great about this boot camp, though, is that it isn’t just about putting yourself through a gruelling exercise regime. There’s also an emphasis on a good diet - eating healthy food in the right amounts and changing unhealthy eating habits. Getting fit is about having a healthy lifestyle, so it makes sense to watch our food intake while exercising regularly.
So we’re encouraged to keep track of what we’re eating as well as how we feel before and after each meal. This is because, according to the programme facilitators, some people eat more when they’re stressed, unhappy or plain bored.
Others might find themselves consuming more food than usual when they’re with friends or when they’re alone. By taking note of this, we’ll be able to see whether our eating habits are associated with certain moods or emotions, and make the necessary adjustments.
We’re also encouraged to make conscious decisions to eat healthy meals with plenty of vegetables and fruit. At the same time, we’ll be cutting down or eliminating junk food, which includes chocolate, alas. Perhaps I can treat myself to a bit of chocolate after a particularly tough workout or an exceptionally healthy meal.
In addition, the boot camp participants act as a support group for one another. It’s a lot harder to keep up an exercise routine or maintain a healthy diet if you had to do it on your own. I know I wouldn’t last very long, especially when it comes to exercise. Jogging or doing push-ups by myself? I’d give up after 10 minutes.
Exercising together with other people will definitely motivate me to keep going till the end. The kiasu factor also comes in useful in exercise classes - if this kid or that person’s mother can do it, I can do it too!
Having a support group is important when you want to achieve personal goals towards self-improvement. It becomes easier when you have friends and family members who will cheer you on, encourage you, believe in you and give you moral support.
Imagine if your friends tease you every time you reach for vegetables or a piece of fruit, or snicker when you say you want a slim waist. How discouraging would that be!
So to the nay-sayers, don’t laugh if someone you know wants to break bad habits and change to a healthier way of living. Support them instead, or better yet, join them!
Finally, the plan is to have fun in this boot camp. This isn’t like The Biggest Loser reality show, where the contestants often end up suffering and crying. We may ache after a core-strength class, but it’s fun all the same because there’s variety in the exercises and plenty of encouragement from one another.
So I’m looking forward to the rest of the boot camp and having positive results to show at the end of it.

Wednesday, March 16, 2011


Our first Tribal Fusion Belly Dance class starts tonight at 6:15 p.m. and features a choreography by Hilary Cinis, from Sydney!


Modern Jazz: Monday 7:15 p.m.

Belly Dance: Monday 8:15 p.m.

Flamenco: Wednesday 7:15 p.m.

Call Eileen at 012 805 3005, or email us at to book your spot!

Sunday, March 13, 2011


We've had a great response to our Bootcamp, and thanks to everyone who has expressed interest in joining! Tonight's meeting will be at 7 p.m., at the Studio and it is an introduction to the Bootcamp.

We'll be discussing goals and expectations for the program (both yours and ours). Also, you only have to decide about signing up after the meeting. So if you are still thinking about it, you are welcome to join us tonight.

Remember to bring a notebook, and see you tonight!

Thursday, March 10, 2011


One of the projects we have been working on for the past half-year or so is a 3-month Bootcamp program aimed at helping people enjoy a healthier overall lifestyle. It combines our Core Strength program with a healthy eating plan, as well as a support group that meets regularly to discuss and monitor your goals.

We have already finished our first round of the Bootcamp, and we're really happy with the results - and we have a new season starting this weekend! We have a few spots available, so there is still a chance for you to join us.

This season of the Bootcamp will run from March 13th, 2011 to June 18th, 2011.

To find out more, call Albert at +60176139311 or email us at

We'll leave you with some of the feedback our first Bootcampers gave us!


It’s much easier to watch my diet and exercise with a group to support me.
-Diana M.

It really helped me open up to new lifestyle ideas that actually work.
-Darren A.

Just being slimmer is not the answer it’s  important  to  be  healthy from the inside out. I’m an emotional eater, so with the help of the food journal, I got that sorted out.
-Diana H.

Being in better shape allowed me to do many things I didn’t have the confidence or the physical condition to do before… and many friends and acquaintances want to know how I suddenly look good.
-Georgette T.

It works! I now have flat abs without sucking in my tummy!
Oh, and better stamina too!
-Serina L.

The Bootcamp really helped me to be more aware of things like how my body responds to stress, and how to make conscious decisions to not let stress get the upper hand.
-Joanna Y.

There is nothing to lose. Why not just make a difference in your life?
-Isla L.

Join and you will discover you are stronger than you thought.
-Sze Leng T.

Tuesday, March 1, 2011


A little while ago, our good friend Sharon Ling (reporter extraordinaire with the Star) interviewed the Studio 23 CMD team about the program. This short writeup appeared in yesterday's issue of the Star (Sarawak Edition, sports section page SA15, for those of you who still have a copy!).

It highlights the positive changes that the CMD program is able to bring about in peoples' lives, and offers a little more insight into the workings and mindset of our training.

There is also a longer feature article that will be out soon, so stay tuned!

Edit: The CMD article is out TODAY (March 2, 2011), in the Sarawak Edition of the Star! Sports section, page SA14. Check it out!


From virtual to real-life sparring

Kuching: Reuben Yap, 28, used to be a computer game addict, playing for hours without stopping.

That was until he discovered the Crazy Monkey Defense (CMD) programme at Studio 23.

"I've been doing CMD for more than two years. Before that I used to play computer games all the time.

But when I started CMD, I didn't feel the urge to play games any more. Now I get the same rush from CMD. It's like playing a real-life fighting game but in a safe environment," Reuben said.

For Owen Tan, 25, CMD was a good way of staying fit.

"I had quit rugby and was looking for something to keep up my fitness levels. CMD is not too extreme but it does require some fitness which you can build up over time," he said.

"In classes we do drills, go through the basics and do some sparring. We also meet new friends and learn new techniques. It's a great way to keep fit."

It isn't just the men who enjoy CMD. Joanna Yap and Georgette Tan have been taking the classes since last year and both say they have benefited from it.

"I was quite intrigued by CMD because it's something different. It's practical and emphasizes economy of movement, so that attracted me to it.

"It's also emphasized during class that CMD is not based on aggression. Instead there's mutual respect. It gives opportunities to people to learn from each other when sparring," Joanna said.

For instance, she said she was less experienced compared to the men, so they would bring their sparring to a level she could learn from.

"Everyone learns at their own pace so there's no pressure to be able to do certain things by a certain time. This gives me the opportunity for self-improvement. Also, what I learn in CMD class, such as reacting calmly, can be applied to other situations," she said.

Georgette agreed that CMD classes were conducted in a friendly atmosphere.

"In fact, you hear us apologizing to each other a lot. No one is out to get you, although you have to expect physical contact such as getting your face and body punched."
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