|
Current
Outdoor
Activities
|
-------------------------------------------- |
|
+
|
8 - 9 Jan
2005 |
|
－
|
LEBOH WATERFALL
|
| |
| Located
地點 |
: |
Ulu
Langat |
| Time 時間 |
: |
3:00 PM |
|
|
|
|
-------------------------------------------- |
|
+
|
8 - 9 Jan
2005 |
|
－
|
GUNUNG NUANG |
| |
| Located
地點 |
: |
Ulu
Langat |
| Time 時間 |
: |
3:00 PM |
|
|
|
|
-------------------------------------------- |
|
+
|
14 - 16
Jan 2005 |
|
－
|
GUNUNG BESAR
HANTU |
| |
| Located
地點 |
: |
Selangor/
N. Sembilan |
| Time 時間 |
: |
10:00 PM |
|
|
|
|
-------------------------------------------- |
|
+
|
16
Jan 2005 |
|
－
|
MMG Basic Rock
Climbing Course |
|
|
|
-------------------------------------------- |
|
+
|
21 - 23
Jan 2005 |
|
－
|
GUNUNG LAMBAK |
| |
| Located
地點 |
: |
Kluang |
| Time 時間 |
: |
7:00 AM |
|
|
-------------------------------------------- |
|
+
|
29 - 30
Jan 2005 |
|
－
|
TEAMBUILDING
TRAINING |
| |
| Located
地點 |
: |
Ulu
Langat |
| Time 時間 |
: |
7:00 AM |
|
|
-------------------------------------------- |
|
+
|
30
Jan 2005 - Day Trip |
|
－
|
WATER RAFTING
|
| |
| Located
地點 |
: |
Gopeng |
| Time 時間 |
: |
8:00 AM |
|
|
|
|
-------------------------------------------- |
|
+
|
6 - 18 Feb
2005 |
|
－
|
Rock Climbing,
Krabi |
| |
| Located
地點 |
: |
Thailand |
| Time 時間 |
: |
6:00 AM |
|
|
|
|
-------------------------------------------- |
|
+
|
26 - 27
Feb 2005 |
|
－
|
GUNUNG DATUK |
| |
| Located
地點 |
: |
N.
Sembilan |
| Time 時間 |
: |
7:00 AM |
|
|
|
|
-------------------------------------------- |
|
+
|
26 Feb
2005 |
|
－
|
Silk Road 2004
Slide Show |
| |
|
Located 地點 |
: |
Teocheow Association Hall, Jln Ampang |
| Time 時間 |
: |
7:00 PM |
|
|
|
-------------------------------------------- Further information contact
Tel: 012 201 8020
info@montaine.com.my -------------------------------------------- |
|
|
|
Rock Climbing
What and Type of Climbing
| Skill &
Equipment |
Location
| Warm up |
Science
|
Skills |
|
Imagine a 1,000-foot tall sheet of vertical, continuous, seamless glass.
If you had to climb it, it would be impossible unless you had suction
cups for your hands and feet. Now imagine a 1,000-foot tall vertical
rock wall filled with cracks and outcrops that are so obvious and so
easy to find that you can climb it like you climb a ladder. Rock
climbing always falls somewhere between these two extremes.
In the easy case there isn't really any skill involved at all. As
long as a person is in decent physical shape, it's possible for just
about anyone to climb a rock like this. As the rock gets smoother and
the handholds get farther apart and smaller, the climber begins to enter
the realm of nuance and finesse. The climber must be able to find
adequate handholds and footholds, balance on them in often precarious
positions, and move from one point to the next without falling. On
difficult routes there can be thin cracks with little to grab hold of,
overhangs that require incredible strength to traverse, and wind and
temperatures that make the route up the rock even more challenging.
Whenever possible, the climber is trying to do most of the work of
climbing using his/her legs. In the ideal case, climbers try to keep
their centers of gravity over their feet and then push upwards with
their legs. They use their arms and hands only for balance and
positioning. As the rock becomes smoother, it becomes harder to stay in
this ideal position. This is where strength and agility come in. On
difficult routes, the climber needs incredible arm, hand and finger
strength and endurance to stick to the rock. On extremely difficult
routes, finding enough things to hold onto in a continuous sequence
becomes a complex geometry problem. |
| |
| |
Rating System |
| |
In
Malaysia, we are using France Grading System. Climbers use a
standard rating system to describe the difficulty of different
routes.
There are 9 grades in this system, ranging
from Grade 1 (Normal Walking) through hiking, scrambling and then
climbing at grade 5a. Everything know as "Rock Climbing", falls in
grade 5a onwards.
5a to 5c -
Beginner Level, easy to climb like a
ladder, climbable in normal shoes or boots but requiring more
skills.
6a to 6c -
Intermediate Level, requires climbing
shoes, experience and strength, stamina and balancing
7a to 7c -
Expert Level, more hard routes,
balancing, finger power, more foot work require and good motivated
mindset
8a to 8c -
Master Level, Perhaps only the top 10%
of climbers in the world can handle there routes.
9a to 9c -
Elite Gurus Level, Can only be handled
by "The Best of The BEST !..... |
|
| So
far, we've learned that there are several forms of rock climbing and
that each requires different levels of skill. Strength, stamina and
control are integral to mastering the sport. Some other important
aspects are the equipment and climbing technique. In the next section
we'll take a look at the equipment and technique involved in sport
climbing. |
| |
|
Equipment & Climbing Technique |
CLIMB ROCK without equipment? Yes! is possible but it is difficult to do
so safely !
We need Climbing Equipment for safety ! |
| |
• |
Rock Climbing shoes
|
| |
Climbing shoes enhance
climbing ability much like running shoes enhance running ability. |
|
  
|
|
• A harness and carabineers for attaching the harness to the rope
|
| |
|
|
|
 |
|
 |
|
• A belay device and a rappelling device
|
| |
|
|
|
|
|
|
|
• Gloves or hand chalk
|
| |
|
|
| • A dozen
quick draws / runners |
• |
A helmet |
| |
|
|
|
On a typical sport route, two climbers would use this equipment like
this: |
|
The first climber to climb the route is known as the lead climber. While
he/she is climbing, the lead climber is protected by the rope attached
to his/her harness. The other end of the rope is held by the second
climber, who is known as the belayer. The belayer runs the rope through
a belay device attached to his/her harness and feeds rope out as the
lead climber rises. |
| |
|
|
As the lead climber climbs, he/she will come to the first bolt on the
rock wall. A bolt is a permanent anchor that has been drilled into the
rock. There's a metal loop attached to the bolt. The lead climber uses a
quickdraw to connect the rope to the bolt. A quickdraw is a pair of
carabiners attached together by strong nylon webbing. The lead climber
hooks the carabiner on one end of a quickdraw to the bolt, and runs the
rope through the second carabiner on the other end of the quickdraw. The
lead climber proceeds up the route, hooking into each bolt as he/she
comes to it. |
| |
|
|
If the lead climber falls, the belayer will grab the rope to arrest the
fall. The maximum distance that the lead climber can fall is equal to
twice the distance between the last bolt and his/her current position,
plus the length of slack left in the line by the belayer, plus the
stretch of the rope. Climbing rope stretches to absorb the shock of the
fall. So, if the lead climber is 4 feet (1.2 meters) above the last bolt
that he/she clipped into, the climber will fall 8 feet (4 feet to get
even with the bolt and then 4 feet past it), plus the length of the
slack in the line, plus the length that the rope stretches. Perhaps 10
to 12 feet (3.4 meters), in other words.
The lead climber can climb to a maximum height equal to about half
the length of the rope. If the lead climber goes any higher than that,
it will not be possible for the belayer to lower him/her back to the
ground if the lead climber falls and is injured. Since most ropes are 50
to 60 meters long, it means that the distance that the lead climber can
climb before stopping is 25 to 30 meters (75 to 90 feet).
The lead climber will climb to a ledge, tie into an anchor in the
rock with a short piece of rope or webbing, and the two climbers switch
roles. The lead climber become the belayer from above for the second
climber. The second climber detaches and collects the quickdraws placed
by the lead climber as he/she climbs.
Once the lead climber and the second climber are together again, they
have completed the first pitch. They will then repeat the process to
climb the second pitch, and so on, until they reach their destination.
Traditional climbing follows the same steps. However, instead of
attaching to pre-placed bolts, the lead climber carries and places
temporary protection (aka pro) along the way. Protection is placed into
cracks in the rock and comes in several different forms: |
•
Wedges
• Nuts
• Hexes
• Cams
The lead climber places protection into cracks as he/she climbs, and the
second climber removes all of it as he/she follows. The placement of
protection is obviously a crucial skill, since protection devices are
the only thing that stand between life and death in a fall. The
protection must be placed so that it locks into the rock and holds firm
during the stress of a fall. |
| |
Getting Started |
| Probably the
easiest and safest way to get started in rock climbing today is to
go to an indoor climbing facility and take lessons. There you will
learn the basic techniques in a safe environment, build your
strength and skills, and meet other climbers. Any major city will
have two or three climbing gyms in the area. Once you understand the
basics, you can find a partner and head out to start on easy sport
routes. As you gain experience you can move up to more advanced
routes. |
|
Many climbers never
move beyond sport climbing because they like the safety and speed of
using pre-placed bolts. If you want to try advanced routes, or
routes in remote areas, then you can learn how to place protection
and try out traditional climbing. In making the jump to traditional
climbing, it is essential to find a partner or hire a
guide/instructor with traditional climbing experience so that you
can learn how to safely place protection yourself.
Mental Fitness, a must for climbing
One of the most challenging aspects of climbing is the mental
game. In any sport you must be both Physically and Mentally
strong. In this article I will suggest some mere tips to help
with the mental aspect of climbing. Remember, everyone is
"different", therefore people have "different" ways of coping
with "different" Situations. The intention of this article is to
help you realize some ways you can get fit.
Each climber has his own "mental barrier", as I like to call it.
The barrier is a persons reaction to the rate, or the look of a
climb. For one person, this barrier might be at a 5C. For
another climber it might be a 7C+. The barrier is when you look
up at the rock, and wonder if you can actually do this; opposed
to looking at the rock and saying "this will be cake". The
barrier is also encountered during the climb when the climber is
presented with a very hard move or crux. When you reach the
barrier during a climb, each climber has his own way of looking
at it. Some typical things people think are the following:
|
| |
| 1. |
One might think
"God! Now what" looking frantically because his strength is
failing, "Oh *&%&, I might fall". Panic as we like to call it
disrupts are ability to focus and therefore creates a barrier.
|
| 2. |
The mental safety
barrier - One might think during the climb when he places a hold
"I don’t know about this hold, I might slip, im..im just not
sure." The climber fears his safety a little too much. Climbing
includes risks which we all must take. You have to climb hard to
get anywhere. Dnyoing promotes this thought ALOT. The climber
fears he will bank off the wall and injure himself in some way
since he has no "real" contact with the wall. He feels he can't
stabilize himself if he doesn’t make the hold. |
| 3. |
Worry of Physical
Weakness - If your hands or feet or any other muscle for that
matter starts to cramp, the climber gets worried that he might
not be able to finish the route. |
| 4. |
Questioning ones
self - This happens during and at the beginning of a climb when
you look up. Sometimes you'll look at the holds your presented
with, and question if you can do it or not. Regardless, all
climbers will still climb, but that thought will linger in their
head. Avoid this. |
| These
are just a few of the stereotypical scenarios that various
climbers go through. Regardless, all climbers know of when they
have a mental block. Usually if you have failed you know the
feeling of “I wish I could have tried harder”. |
| |
|
So how can I focus? |
|
Focusing is the key to the mental aspect of climbing. It is
important to understand yourself and your abilities. |
| |
| Find
out how to relax. Some of us meditate while others listen to
music. Take deep breaths and relax before a climb, or listen to
upbeat music and jump around to get warmed up. These are two
ways you can get prepped for a climb. During the climb, don’t
feel pressured. If you are into a hard move or crux just relax
and go with your instinct on what holds you need to pass the
move. Never think “too” much when making your moves. I find that
lingering on the rock (without being in a rest position) is one
of the worst things you can do during a climb. Why? Well for one
it tires you physically. Secondly, it gives you time to think
bad thoughts. It really does. If you keep active (climbing the
rock without much lingering) you will not have as much a
tendency to think of falling or failure. This is the better
method opposed to hanging on the rock and desperately looking
for a "hold that dosent test your physical ability" which can
lead to bad thoughts. Climbing can come naturally. We have a
natural tendency to keep balance and find ways to keep that
balance. You don’t need to study a book of technique moves.
Usually, most of the moves come to you by themselves, because
you have a tendency to equilibrate your body. Some moves are
complicated however and take time to learn. The next step in
focusing is to only think of rock climbing, and absolutely
nothing else! Sometimes at social gatherings, climbers tend to
worry about how they will look (skill wise) compared to other
climbers. Do not worry about anyone other than yourself. Don’t
even worry about your belayer. Your belayer has responsibilities
all his own, and he/she can take care of them. If they state a
problem to you, then that is different; then, tend to that
problem. Just think about the climb, the moves you are making,
and if it helps – the joyful thought of reaching the top. Next,
is what I like to call the “P&^$ed off factor”. Failure brings
on really wretched thoughts. For me, it simply P*&%es me off.
Sometimes this can be helpful. If you get really ticked off
sometimes, it can lead to you really “letting it out” on the
rock. I’ve found that when I’ve built up such anger, it has
helped me to tackle some cruxes. So, am I suggesting you get
P&%$ed off? No, not at all. I’m saying Harness the Power that
you have . If you are getting P&*%ed off, don’t let it get too
out of control. It can be negative. If you fail again and again,
even though you used everything you've got, it might lead to you
saying, “I just can’t do it, I’m not cut out for this.” You can
do it, just take a breath, gather your thoughts and strength,
and try again later. |
| |
| So, of
course this is not all of the mental aspect of climbing. It can
never be. Every person has their own way of coping with the
stresses of a climb. Two principles though that you should
follow: Either be relaxed and focused if you think that is your
way to get mentally fit, or be Pumped up with blood flowing
hard. Make your own little pre-ritual for all I care. If it can
help you focus, then do it! If you need to sacrifice a squirrel
to the climbing gods well....I don’t recommend it but if your
getting focused I guess so ;) |
| |
| All in
all, you cannot really “read” on how to get mentally fit. You
are the only one who can do so. You need to find your strengths
and weaknesses, and learn how to harness the energy presented by
both of them. This article is a mere explanation of guidelines
you can follow to finding your strength, and learning how to
keep it. Good luck, don’t think bad thoughts, and climb.....just
climb. |
|
|
|
Outdoor Action Sports
Mountaineering Home page |
Rock Climbing Home Page
Please call 6012 201 8020 or
email
info@montaine.com.my
Hiking Personal Checklist
1. Gunung
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Korbu(Ulu Kinta) 7,162 Ipoh Perak 8. Gunung Yong Belar 7,156
Perak/Kelantan 9. Gunung Gayong 7,129 Perak 10. Gunung
Chamah(Grik) 7,212 Tasek Temenggor Perak/Kelantan 11. Gunung
Yong Yap 7,110 Tasek Temenggor Perak/Kelantan 12. Gunung Ulu
Sepat(Grik) 7,089 Tasek Temenggor Perak/Kelantan 13. Gunung Batu
Putih(Tapah) 6,990 Kg. Sg. Woh Perak 14. Gunung Tama Abu 6,930
Banjaran Tama Abu Sarawak 15. Gunung Irau 6,924 Cameron Highland
Pahang 16. Gunung Benum 6,914 Jerantut Pahang 17. Gunung Apd
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Berinchang 6,664 Cameron Highland Pahang 21. Gunung Tangga 6,609
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5,173 Cameron Highland Pahang 40. Gunung Ulu Jerneh(Selama)
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Taiping Perak 51. Gunung Ulu Perus 4,700 Taman Negara Pahang 52.
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Gagau 4,513 Taman Negara Pahang 58. Gunung Ulu Bakau 4,421
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Gunung Ulu Soh(K. Kangsar) 4,343 Tasek Chenderoh Perak 61.
Gunung Padang 4,314 Terengganu 62. Gunung Berangkat 4,254
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Negara Pahang 64. Gunung Ledang(Segamat) 4,187 Asahan/Sagil/Tangkak
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Bkt Lata Papalang 4,152 Kg. Tg. Pari(Baling) Kedah 67. Gunung
Biong 3,997 Kg. Baharu Sauk,Batu Kurau Perak 68. Gunung
Jerai(Gurun) 3,992 Kuala Muda Kedah 69. Gunung Gajah Terom 3,958
Terengganu 70. Gunung Bokbak 3,934 Perak 71. Gunung Telapa Buruk
3,913 Kg. Ulu Klawang N. Sembilan 72. Gunung Irong 3,908 Pahang
73. Gunung Kuak Rimau(Grik) 3,712 Pahang 74. Gunung Kubang Badak
3,650 Kg. Surau Baling Kedah 75. Gunung Gabis 3,627 Kg. Bkt
Koman(Raub) Pahang 76. Gunung Penumpu 3,590 Taman Negara Pahang
77. Gunung Serundum 3,462 Pancing/Kuantan Pahang 78. Gunung
Lerek(Maran) 3,441 Kg. K. Sentul Pahang 79. Gunung Besar 3,398
Johor 80. Gunung Belumut 3,313 Kg. Kahang/Kluang Johor 81.
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Hill(Penang Hill) 2,723 Pulau Pinang 86. Gunung Angsi 2,702
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1,594 Felda Bt. 25/Jengka Pahang 90. Gunung Panti 1,498 Kg.
Lukut, Kota Tinggi/ Johor 91. Bukit Takun 1,450 Melawati/Ulu
Klang Selangor 92. Gunung Lubok Tedong 1,420 Melawati/Gombak
Selangor 93. Gunung Lepo 1,400 Ulu Langat Selangor
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Croatia Zagreb
Outdoor Action Sports
Cuba Havana Cyprus Lefkosia (Nicosia) (in government-controlled area)
Czech Republic Prague Denmark Copenhagen Djibouti Djibouti
Dominica Roseau Dominican Republic Santo Domingo East Timor Dili
Ecuador Quito Egypt Cairo El Salvador San Salvador Equatorial
Guinea Malabo Eritrea Asmara Estonia Tallinn Ethiopia Addis
Ababa Fiji Suva (on Viti Levu) Finland Helsinki France Paris
Gabon Libreville Gambia, The Banjul Georgia Tbilisi Germany
Berlin (capital since Oct.) Ghana Accra Greece Athens Athens
Grenada St. George's Guatemala Guatemala City Guinea Conakry
Guinea-Bissau Bissau Guyana Georgetown Haiti Port-au-Prince
Honduras Tegucigalpa Hungary Budapest Iceland Reykjavik India
New Delhi Indonesia Jakarta Iran Teheran Iraq Baghdad Ireland
Dublin Israel Jerusalem Italy Rome Jamaica Kingston Japan Tokyo
Jordan Amman Kazakhstan Astana(formerly Aqmola; capital since )
Kenya Nairobi Kiribati Tarawa Korea, North Pyongyang Korea,
South Seoul Kuwait Kuwait Kyrgyzstan Bishkek (formerly Frunze)
Laos Vientiane Latvia Riga Lebanon Beirut Lesotho Maseru Liberia
Monrovia Libya Tripoli Liechtenstein Vaduz Lithuania Vilnius
Luxembourg Luxembourg Macedonia Skopje Madagascar Antananarivo
Malawi Lilongwe Malaysia Kuala Lumpur Maldives Malé Mali Bamako
Malta Valletta Marshall Islands Majuro Mauritania Nouakchott
Mauritius Port Louis Mexico Mexico City Micronesia Palikir
Moldova Chisinau Monaco Monaco Mongolia Ulaan Baatar Morocco
Rabat Mozambique Maputo Myanmar Rangoon (Yangon) Namibia
Windhoek Nauru Yaren Nepal Kathmandu The Netherlands Amsterdam
(official) ; The Hague (administrative capital) New Zealand
Wellington Nicaragua Managua Niger Niamey Nigeria Abuja Norway
Oslo Oman Muscat Pakistan Islamabad Palau Koror Palestinian
State (proposed) Undetermined Panama Panama City Papua New
Guinea Port Moresby Paraguay Asunción Peru Lima The Philippines
Manila Poland Warsaw Portugal Lisbon Qatar Doha Romania
Bucharest Russia Moscow Rwanda Kigali St. Kitts and Nevis
Basseterre (on St. Kitts) St. Lucia Castries St. Vincent and the
Grenadines Kingstown Samoa Apia San Marino San Marino São Tomé
and Príncipe São Tomé Saudi Arabia Riyadh Senegal Dakar Serbia
and Montenegro Belgrade Seychelles Victoria Sierra Leone
Freetown Singapore Singapore Slovakia Bratislava Slovenia
Ljubljana Solomon Islands Honiara (on Guadalcanal) Somalia
Mogadishu South Africa Pretoria; Legislative capital and largest
city: Cape Town; Judicial capital: Bloemfontein . No decision
has been made to relocate the seat of government. South Africa
is demarcated into nine provinces consisting of the Gauteng
Northern Province Mpumalanga North West KwaZulu/Natal Eastern
Cape Western Cape Northern Cape and Free State. Each province
has its own capital Spain Madrid Sri Lanka Colombo; Legislative
and Judicial capital: Sri Jayawardenepura Kotte Sudan Khartoum
Suriname Paramaribo Swaziland Mbabane Sweden Stockholm
Switzerland Bern Syria Damascus Taiwan Taipei Tajikistan
Dushanbe Tanzania Dar es Salaam ; Official capital: Dodoma
Thailand Bangkok Togo Lomé Tonga Nuku'alofa Trinidad and Tobago
Port-of-Spain Tunisia Tunis Turkey Ankara Turkmenistan Ashgabat
Tuvalu Funafuti Uganda Kampala Ukraine Kyiv (Kiev) United Arab
Emirates Abu Dhabi United Kingdom London United States
Washington DC Uruguay Montevideo Uzbekistan Tashkent Vanuatu
Port Vila Venezuela Caracas Vietnam Hanoi Western Sahara
(proposed state) El Aaiun Yemen Sanaá Zambia Lusaka Zimbabwe
Harare
Air Sports
outdoor
recreation, national parks, wilderness adventure travel gear,
outdoor expedition, national monuments, archeological sites,
adventure guides, wildlife expeditions, hiking trips, national
forests, outdoor vacation, recreation, wilderness areas, camping
equipment, outdoor travel guides, world travel, outdoor sports,
outdoor sport, Africa, Alaska, Asia Pacific, Australia, Canada,
Caribbean, Central America, Europe, Far East, Hawaii, Mexico,
Middle East, North America, Russia, South America, South Asia,
Southeast Asia, South Pacific, treks, trekking, skiing, outdoor
gear, travel gear, bicycling, birding, birdwatching, whitewater
rafting, mountain biking, sea kayaking, mountaineering, mountain
climbing, paddling, snorkeling, ecology, fly fishing, horseback
riding, walking, scuba diving, family travel guides, rainforest,
outdoor guides, state park, national park, weekend trips
Land sports
Travel,
Traveler, Adventure, adventure, adventures, Hostels, Captain
Tony, Adventure Guide, Outdoor, Outdoors Guide, Weather, Map,
Maps, Outdoors publication, Adventureguide, Outdoor Sports,
Tourism, Eco-tourism, Travel Guide, Travel magazine, Travel e-zine,
Destinations, Tours, Leisure, Vacations, Trip planning, Seniors,
Business men, Business Women, Women travelling solo, Single
Women, Travel Discounts, Last Minute Specials, Reservations,
Airlines, Hotels, Car rental, Cruises, Duty-free, Explore,
Exploring, Holiday, Worldwide, Resorts, Trips, Sports,
International, Wilderness, Bird-watching, Sailing, Camping,
Horse riding, Charters, Hiking, Canoeing, Kayaking, Cultural
Tours, Environment, Ranch Vacations, Fishing, Golf, Health Spas,
Trekking, Backpacking, Trail Rides, House boats, Motor Home, RV,
Scuba Diving, Snowboarding, Jungle, Rainforest, Whale watching,
Turtle watching, Wine and Food, Yachting, Sailing, Bicycle Rides
and Trails, Safari, Photography, Ballooning, Bed and Breakfast,
Backpacking
Water Sports
sporting
outdoor sports hunting fishing camping marinas parks recreation
family fun boating water swimming travel tours thing to do cross
country skiing, downhill skiing, diving, hiking, hunting and
fishing Outdoor sports activities individual supplies walking,
Outdoor sports and fitness activities for individuas in the
Cities, including running, bike and inline skate racing, and
sailing.
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Montaine Malaysia
Team
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MONTAINE
Centre of Health and Wellness
kl, jb, jp, au, Africa Antarctica Arctic
Asia Caribbean Europe North America Oceania South America
Afghanistan Kabul Albania Tirana Algeria Algiers Andorra Andorra la Vella Angola Luanda Antigua and Barbuda
St. John's Argentina Buenos Aires Armenia Yerevan Australia Canberra
Austria Vienna Azerbaijan Baku a port on the Caspian Sea Bahamas
Nassau Bahrain Al-Manámah Bangladesh Dhaka Barbados Bridgetown
Belarus Mensk (Minsk) Belgium Brussels Belize Belmopan Benin
Porto-Novo Bhutan Thimphu Bolivia Sucre ; Administrative capital: La
Paz Bosnia and Herzegovina Sarajevo(unofficial) Botswana Gaborone
Brazil Brasília Brunei Darussalam Bandar Seri Begawan Bulgaria Sofia
Burkina Faso Ouagadougou Burundi Bujumbura Cambodia Phnom Penh
Cameroon Yaoundé Canada Ottawa Ontario Cape Verde Praia Central
African Republic Bangui Chad N'Djamena Chile Santiago China Beijing
Colombia Santafé de Bogotá Comoros Moroni Congo, Republic of
Brazzaville Congo, Democratic Republic of the Kinshasa Costa Rica
San José Côte d'Ivoire Yamoussoukro (official) Croatia Zagreb Cuba
Havana Cyprus Lefkosia (Nicosia) (in government-controlled area)
Czech Republic Prague Denmark Copenhagen Djibouti Djibouti Dominica
Roseau Dominican Republic Santo Domingo East Timor Dili Ecuador
Quito Egypt Cairo El Salvador San Salvador Equatorial Guinea Malabo
Eritrea Asmara Estonia Tallinn Ethiopia Addis Ababa Fiji Suva (on
Viti Levu) Finland Helsinki France Paris Gabon Libreville Gambia,
The Banjul Georgia Tbilisi Germany Berlin (capital since Oct.) Ghana
Accra Greece Athens Athens Grenada St. George's Guatemala Guatemala
City Guinea Conakry Guinea-Bissau Bissau Guyana Georgetown Haiti
Port-au-Prince Honduras Tegucigalpa Hungary Budapest Iceland
Reykjavik India New Delhi Indonesia Jakarta Iran Teheran Iraq
Baghdad Ireland Dublin Israel Jerusalem Italy Rome Jamaica Kingston
Japan Tokyo Jordan Amman Kazakhstan Astana(formerly Aqmola; capital
since ) Kenya Nairobi Kiribati Tarawa Korea, North Pyongyang Korea,
South Seoul Kuwait Kuwait Kyrgyzstan Bishkek (formerly Frunze) Laos
Vientiane Latvia Riga Lebanon Beirut Lesotho Maseru Liberia Monrovia
Libya Tripoli Liechtenstein Vaduz Lithuania Vilnius Luxembourg
Luxembourg Macedonia Skopje Madagascar Antananarivo Malawi Lilongwe
Malaysia Kuala Lumpur Maldives Malé Mali Bamako Malta Valletta
Marshall Islands Majuro Mauritania Nouakchott Mauritius Port Louis
Mexico Mexico City Micronesia Palikir Moldova Chisinau Monaco Monaco
Mongolia Ulaan Baatar Morocco Rabat Mozambique Maputo Myanmar
Rangoon (Yangon) Namibia Windhoek Nauru Yaren Nepal Kathmandu The
Netherlands Amsterdam (official) ; The Hague (administrative
capital) New Zealand Wellington Nicaragua Managua Niger Niamey
Nigeria Abuja Norway Oslo Oman Muscat Pakistan Islamabad Palau Koror
Palestinian State (proposed) Undetermined Panama Panama City Papua
New Guinea Port Moresby Paraguay Asunción Peru Lima The Philippines
Manila Poland Warsaw Portugal Lisbon Qatar Doha Romania Bucharest
Russia Moscow Rwanda Kigali St. Kitts and Nevis Basseterre (on St.
Kitts) St. Lucia Castries St. Vincent and the Grenadines Kingstown
Samoa Apia San Marino San Marino São Tomé and Príncipe São Tomé
Saudi Arabia Riyadh Senegal Dakar Serbia and Montenegro Belgrade
Seychelles Victoria Sierra Leone Freetown Singapore Singapore
Slovakia Bratislava Slovenia Ljubljana Solomon Islands Honiara (on
Guadalcanal) Somalia Mogadishu South Africa Pretoria; Legislative
capital and largest city: Cape Town; Judicial capital: Bloemfontein
. No decision has been made to relocate the seat of government.
South Africa is demarcated into nine provinces consisting of the
Gauteng Northern Province Mpumalanga North West KwaZulu/Natal
Eastern Cape Western Cape Northern Cape and Free State. Each
province has its own capital Spain Madrid Sri Lanka Colombo;
Legislative and Judicial capital: Sri Jayawardenepura Kotte Sudan
Khartoum Suriname Paramaribo Swaziland Mbabane Sweden Stockholm
Switzerland Bern Syria Damascus Taiwan Taipei Tajikistan Dushanbe
Tanzania Dar es Salaam ; Official capital: Dodoma Thailand Bangkok
Togo Lomé Tonga Nuku'alofa Trinidad and Tobago Port-of-Spain Tunisia
Tunis Turkey Ankara Turkmenistan Ashgabat Tuvalu Funafuti Uganda
Kampala Ukraine Kyiv (Kiev) United Arab Emirates Abu Dhabi United
Kingdom London United States Washington DC Uruguay Montevideo
Uzbekistan Tashkent Vanuatu Port Vila Venezuela Caracas Vietnam
Hanoi Western Sahara (proposed state) El Aaiun Yemen Sanaá Zambia
Lusaka Zimbabwe Harare
Relaxation / Swedish Massage
Remedial / Deep
Tissue Massage
Physiotherapy,
Sport / Work-Related Injuries
Stress /
Anxiety Management
Acupuncture,
Shiatsu
Aromatherapy /
Essential Oils
Reflexology
Slimming and Weight
loss
Beauty and treatment
sessions
Ions Detox,
Ozone Spa
More.......
Corporate Massage
Mobile/home visit
Hotels
Montaine Center
Massage Courses
Montaine outdoor
activities
www.montaine.com.au
PLEASE CALL TO MAKE AN APPOINTMENT
Tel : (+603) 5636 6788
www.montaine.com.my
No 16, 1st Floor, Jalan PJS 11/28, Bandar Sunway, 46150,
Selangor,
Malaysia
Tel : (612) 9264 4567
www.montaine.com.my
23/203 Castlereagh St, Sydney, NSW 2000, Australia
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