Ke Wynn Medical Fitness Center

02/08/2025

We had the pleasure of having Dr. Chow today for a health talk on key lifestyle pillars of people living in the Blue Zones. As always, the crowd was amazing and we had a great walk-and-talk session!

Come and join us every first Saturday of the month at 5pm.

30/07/2025

We believe that the gym is a special place for healing.

25/07/2025

HYROX Running Station Tips: Improving Your Run Performance

Running makes up nearly 50% of the HYROX race, and it’s often where people lose the most time. Here’s how to level up:

1️⃣ Build a strong base.
Learn proper technique — gait, cadence, and running form. A solid foundation reduces injury risk and improves efficiency. Not sure how? Get a coach or video yourself to review.

2️⃣ Simulation isn’t enough.
Running during stations is important, but it won’t build endurance alone. Dedicate separate sessions purely for running — treat it like its own discipline.

3️⃣ Be comfortable running 10KM non-stop.
You don’t need to be fast, but you do need to be efficient. If you’re out of breath mid-race, everything else suffers.

4️⃣ Train “running under fatigue.”
Zone 4 interval runs, fartlek, or pyramid workouts help simulate race demands. Use a heart rate monitor to stay in the right zones.

5️⃣ Use performance benchmarks.
Aim for 5KM at threshold pace, and 10KM at tempo pace. Track your times to measure progress and race-day readiness.

🏁 Build the engine, refine the skill, and respect the run. HYROX isn’t just about strength — it’s about smart, strategic endurance.

22/07/2025

🚫 Injured doesn’t mean inactive.

Yes, pain or injury can slow you down—but it doesn’t have to stop you completely.

Here are 5 smart strategies to stay active without making things worse:

🔍 1. Find the root cause
Is it a sudden trauma? Or something that’s built up over time like muscle imbalance or poor movement patterns? Knowing the cause guides the right solution.

🧊 2. Don’t poke the bear
Rest, recovery, and the right treatment (active or passive) are key. More pain doesn’t mean more gain—especially now.

🍽️ 3. Eat for your activity level
Moving less? Adjust your calories to match. It’s a simple but powerful step that helps you stay in control during downtime.

🚶 4. Move—just differently
Small daily activities go a long way. Even 10-minute walks or light stretching help you stay mobile and positive.

🏋️ 5. Train around the pain, not through it
Knee pain? Try cycling. Back pain? Gentle walking or core work might help.

💡 Not sure what’s safe? That’s where we come in. At Ke Wynn Medical Fitness Center, we guide you with the right movements to heal, get stronger, and stay active—even with chronic pain or injury.

⸻

You don’t have to stop.
You just have to move smarter.

💬 Got questions? Drop them below or DM us—we’re here to help.

18/07/2025

This is one of the most important assessment for runners! It's simple and easy, yet effective.

Introduction Within the realm of diagnostic medicine, numerous specialized tools and techniques are implemented to detect and analyze a wide array of health conditions. One such tool that has consistently proven its worth across the fields of physiotherapy, osteopathy, and other areas of health care...

15/07/2025

Thinking of attempting HYROX for the first time?

We're here to coach anyone (solo or team event) ready to take on the challenge, and to help you reach your best potential safely and effectively.

Our holistic approach focuses on building your foundation, strength, and technical skills across running, strength work, and race stations. We’ll work on mobility, VO₂ max development, and mastering proper running and lifting techniques to optimize your movement and performance.

The next closest HYROX race is happening this 29th and 30th November in Singapore—that gives you 4 months to prepare! Let’s train smart and get you race-ready.

DM us if you’re ready to start your HYROX journey!

https://hyrox.com/event/hyrox-singapore-expo/

12/07/2025

Mr. Heng truly appreciates the benefits of compression therapy, so much so that he decided to get his own unit for personal use! 💪🦵

We’re now offering our powerful compression therapy boots at a special promo price—from RM3,### down to RM2,###!

💥 Limited units available. Don’t miss out on this deal!

DM us to try or order yours today.

08/07/2025

Abdominal Obesity & Inactivity = Higher Cancer Risk ‼️

📃 A recent study by BJSM found:
❗️ Abdominal obesity alone raised overall cancer risk by 11%
❗️ Physical inactivity alone raised all cancer risk by 5%
❗️ Combining both led to a 48% increase in obesity-related cancer risk

The study highlights that waist circumference is a stronger predictor of cancer risk than Body Mass Index (BMI).

Maintaining a healthy body fat % and engaging in at least 150 minutes of moderate-to-vigorous activity per week are essential strategies for reducing cancer risk.

One of the easiest and most effective ways to measure body fat is by using a BIA device like InBody, which provides a detailed body composition report showing fat distribution throughout the body.

Source: https://blogs.bmj.com/bjsm/2025/06/30/the-joint-association-of-abdominal-obesity-and-physical-activity-with-cancer-risk/

Contact us today to get your body composition measured!

07/07/2025

Why choose us over others? It's simple! Here's why!

✅ Evidence-Based Approach
We treat movement like medicine—every session is backed by science, not trends.

✅ Personalized Rehabilitation & Fitness
No one-size-fits-all: we tailor each plan to your condition, goals, and lifestyle.

✅ Medical + Fitness Expertise in One Place
From sports injuries to chronic pain, we blend clinical therapy with functional training—seamlessly.

✅ Trusted by Physicians and Professionals
Our clients come from doctor referrals and word-of-mouth, not just ads—because we deliver results.

✅ Safe Space for Healing and Strength
We specialize in working with clients over 40 dealing with pain, injury, or lifestyle-related conditions.

✅ Premium Care with a Personal Touch
With a small, dedicated team, you get focused attention—not a revolving door of trainers.

Make an appointment with us today to understand how we can help you!

05/07/2025

We had a fantastic time walking together as a community during our monthly Just Walk! Penang.

The weather was perfect, and I had the chance to share some insights on the benefits of rucking. Grateful for the great company!

02/07/2025

People who reduce excess weight in their 40s to 50s can roughly halve their risk of developing chronic disease later in life! It is never too late to start!

A sustained drop in body mass index during midlife is associated with a 19% reduction in all-cause mortality over a 35-year follow-up.