week four wrap - halfway there!

Last week was all about de loading. Out of interest, I picked up Charles Poliquin's theory training manual 1 and learned that your body will do a few things at the start of a program, first you will plateau if you don't change up your workouts because the body is an incredible organism that adapts to the stress you put it under and second, a week to de- load will give your body a chance to fully adapt to the changes it's going through.

I was training the same program I started on, only with less weight and more repetitions. Usually people would love to have a de- loading week because the stress is different and less on your body with the low weight and high rep counts however, one thing that crept up this week was the good ol' hormones of lady week. I knew On my last training day in week four, I knew I could do all the exercises but the increased back and abdominal pain paired with an insane craving for sugar (I mean FULL ON glutten loaded, white, sugar) brought to surface a very red nose and watery eyes as I sat down for the first set of dumb bell . There was a mental battle of not wanting to be there and knowingly choosing to be there that day. I tried to re-schedule with my trainers and then decided to just go and do what I could - always aiming to do the same or more than last time - even on lady week.

What is it about being on lady week that makes a lot of go a little crazy? That last training day I really put into practice my internal voice of I CHOSE TO BE HERE and SHUT UP AND DO IT. In my moments of emotional, physical, failure, I said to myself "You chose to be here, your trainers are here for you, just SMASH IT and you can go home!" and I got through that session as strong as any other and it felt so good!

I also got measured at the end of this week. It would be my third measurement since being sick and my diet/training being thrown off track. Four weeks into my program, even with one week down, I weighed in at 63KG, 15.1% body fat, 53KG Lean Mass and ready for the next phase of my training. I feel like the last four weeks have been all about stabilizing and conditioning my body for what's next- a whole lot of strength training and I am strong enough to face the fear every time I set foot into the gym.

As for my diet, I am now adding two carb meals on days that I am training (sweet potatoes, brown rice, quinoa - AMEN!). I've also discovered that making my own almond butter is both so delicious and easy. I just scoop a tablespoon with my breakfast and I've added a very simple and delicious dessert here too!


Almond Butter
1 very sturdy food processor
2 cups unsalted almonds (I buy mine at the bulk food shop just below my building. Cheap and FRESH)
salt of your choice
optional: 2 teaspoon of honey or maple syrup
*Blend, stir, blend, stir, blend, stir until it's all buttery!

Coconut Milk Chia Seed Pudding
1/4 cup coconut milk
1/4 cup water
3 tablespoons chia seeds
*Mix it all together, put in the fridge for 15 minutes, stir and enjoy!
*Add fruit or almond butter


I have had the best healing hands this city could offer in stabilizing my shoulder and my back through these last four weeks. THANK YOU to:

Osteopath, Sean O' Sullivan for treating me in just four sessions and taking the time to explain what he was doing and answering all my questions. Sean practices at OT & P.
 
Acupuncturist/Chinese Medicine man, Peter S. Yeung for giving me the best savasana during a treatment at The Body Group (they also have a great physio- Colin) and giving me simultaneous "hickies"all at once.

The coming weeks, I will be moving on to massage therapy with Massage Therapist/Naturopath and Hands Free Mamma- Anna Taylor and Kinesio-Therapy with student practitioner Tiffany Jade (who is also an incredible dance teacher and part of our very own local talent Kestrels and Kites)



Girl Crush: Becky Underwood on Lifting

Ohhh the fear, the intimidation, the weight room. Well ladies hate to burst the bubble but you might have to do a fair bit of lifting if you want that beach bod. No clue wha to do? Scared to even glance at a dumbbell? Here's a secret, 80% of men in commercial gyms have NO CLUE either. 

Stick to basic movements 4X a week. Cut back on the low intensity cardio. IF you're working with adequate intensity and short rest periods, you'll have not time to think of how much you miss that treadmill. 

Basic movements include squatting and lunge variations for the lower body. Pushing and pulling (chin ups) variations for the upper body. If you have no clue how to perform these, well then you need to see a trainer. A better investment than a Louis Vouiton, I promise you. 

Straining, grunting and sweating may not be attractive but hey, neither is a fat ass. 

Becky Underwood (Personal Trainer at Ultimate Performance HK)
Genuine, Positive, Relaxed

Inhale OM, Exhale Lift

Coach and I are in agreement that yoga is a great compliment to a strength and conditioning program, however, where I get to geek out a little is on the different styles of yoga. Surely, if you're committing to a strength and conditioning program that requires three to four days a week in the gym, you wouldn't be hitting up your usual power vinyasa flow class! At the moment, I am strength training three days a week and hopping into hatha, restorative, yin practices three times a week around town and sometimes just on my mat a home.


Yoga for a start, will have a different meaning to everyone, simply because everyone practices for different reasons. Yoga as a word, can be defined as a union of the physical, mental and spiritual practice.

For me yoga is time out, to completely let myself be expressed on the mat and stop all the noise of this city. It started as a physical practice as a teenager and I was dancing fifteen hours a week while working a part time job at Nike/Athlete's World and going to school full time. I quickly realized there was something more as my mind would always feel clear after a class and my body felt like I was floating out of the studio. Yoga has become my dance as I hung up my dancing shoes for a mat that would allow my giant feet breathe.  Recently, my yoga practice has shifted to become more of a mindful practice to notice thoughts that come up in my mind and my body in everything that I do - especially when I am in the gym!

Let's take a 101 through a few yoga styles for the strength training individual. I reached out to a few of my favourite teachers to share with those of you who keeps saying "But I am not flexible!"And FYI- I wasn't strong or flexible until I picked up a weight and set my feet on the mat.

Hatha
The most popular of yoga practices, Hatha yoga focuses on the physical practice (asanas) and breath
(pranayamas) to energize the body channels (nadis). Hatha is a slow paced yoga class, focusing on breath and mindfulness in held postures. There is no set sequencing in a hatha yoga class, in fact many postures are used from all different types of yoga. Hatha yoga is great for beginners, giving them a feel of the benefits of being able to slow down the mind while focusing on body position. 

Justyn- Epic MMA

Restorative
Derived from the well known B.K.S. Iyengar school of yoga, restorative yoga makes use of props (blocks, straps, chairs, bolsters, blankets). It's the perfect class to totally separate from the daily noises, heal the body and find the beloved savasana (corpse pose) in every single pose. Every style of yoga can help you connect, be balanced and for most people it's easy to choose physically, challenging practices. Restorative challenges you to fully let go and practice moment to moment awareness without distractions. You stay longer in each asana and come out of class like you've just caught up on all the sleep you've been missing.

Claudia Whitney - Flex HK

Ana Forrest 
"Forrest Yoga is renowned as an intensely physical and internally focused practice that emphasizes how to carry a transformative experience off the mat and into daily life.  The practice challenges students to access their whole being and to use Forrest Yoga as a path to finding and then cleansing the emotional and mental blocks that dictate and limit their lives. Forrest Yoga does not require strength or flexibility; it only requires a willingness to learn how to feel authentically and respond honestly. The practice is founded on four pillars -- Breath, Strength, Integrity and Spirit." 

Forrest Yoga

Baptiste Power Yoga
"If you're an athlete, this is the yoga for you. It's taught in a warm room and it's ninety minutes of non stop, sweaty fun. YOu will be challenged in this class and you will want to come back for more. We also do a lot of push ups in this class so if you want to get strong, this is a great class to practice."

Tryphena- Pure Yoga


Yoga Therapy

"Yoga therapy is  a  rehabilitation therapy which uses yoga techniques to help individuals facing health challenges to manage health conditions, reduce symptoms, restore balance and improve health. The ideal yoga therapy is  one-on-one or in small groups. The difference from rehabilitation therapy (like physiotherapy) is that in yoga therapy we do also breathing, mindfulness, and relaxation as well (and that's why it is yoga).

Personally, I have integrated Nuat Boran (thai massage), yoga nidra and ayurvedic massage in to a integrative holistic yoga. This make my yoga therapy very original, effective and different from others." 

Dario- Holistic Wellness 

Anti-gravity Yoga

It's a lot of fun in a yoga class that was originally designed for athletes, gymnasts and now it's been modified for the everyday athlete. It incorporates components of dance, pilates, calisthenics and yoga for a complete workout that realigns you from the compression of gravity. It's also a lot of fun and allows you to let go of the fear of going upside down as you're safe within your hammock.

Body Wize




Here are a list of my favourite teachers and classes in Hong Kong

Claudia - Restorative, Detox Flow at Flex HK
Daniel - Anti gravity yoga at BodyWize (Happy Valley)
Dario- Yoga Therapy at Holistic Wellness
Joakim - Hatha at Pure Yoga - The Centrium
Justyn - Hatha at Epic MMA
Lawrence - Hatha, Hot at Pure Yoga - Soundwill (Causeway Bay)
Nora - Candle light Yin, Hot at The Yoga Room (Sheung Wan)
Patrick - Vinyasa at Pure Yoga - The Centrium
Tryphena- Yin-Yang at Pure Yoga - The Centrium

Then there are classes, taught by ME! Focused on the breath, grounding and moving to some smooth tunes.

Hatha Class at Epic MMA - Tuesdays 8:30 am - 9:30 am

Hatha Class at The Hong Kong Football Club - Tuesdays 7:30-8:30 pm

Hatha Class at Tung Chung Sports Centre - Wednesdays 10-11 am

Rest&Restore at Epic MMA- Thursdays 9-10 pm

week three wrap & debunk that myth and lift

Week three was quite uneventful as I only trained one day in the gym. I was stronger only to then get a stomach bug that stopped me from eating for nearly 4 days. It was pretty hard to hit the gym again for the start of week four as I was feeling pretty weak sauce for being under the weather. Here's to always being a beginner, always facing failure in the gym and finishing a session feeling strong! 

My birthday was a super chilled dinner party at Wagyu followed by late night conversations and live music up at Salon 10. I also managed to feed everyone who came glutten free chocolate cake and most guests at the table couldn't believe there was no flour in their dessert.  

The recipe for the cake is OMG It's too good to be good Chocolate Cake and Chocolate Frosting (I only put in 1tbs of maple syrup instead of honey) 

I reached out to a few of Hong Kong's trainers and athletes to share their thoughts on myths about training as the expert and from experience. Hope the below answers some of the myths, excuses and reservations you might have about weight training, getting strong and ultimately being your healthiest and fittest self every day! First up a myth debunked by me! 

Myth: I don't have time to go to a trainer and I have a membership already. 

Debunked: MAKE TIME and make the investment, even short term,  to learn the basics! We live in a city investing long hours into our work. Invest five hours of your week into your health. Maybe you'll have to say no to that party, so you can wake up early and hit the gym or a hot yoga class without a hangover. As for gym memberships, I know so many people who have them and only use the treadmill - go run outside and look at spending six to ten sessions with a trainer and learn the ropes of the gym. They're educated people and there to share knowledge with you so you can go in confidently solo, lift and hit up a yoga class to unwind! 

Myth: Women should follow a low fat calorie restricted diet to get bikini ready.

Debunked: 

Whilst calories should not be completely disregarded, they should not be the first thing you check for when choosing the foods to nourish your body. Restricting calories can lead to muscle loss and nutritional deficiencies, which slows down the metabolism and can cause health problems such as depression, low energy and insomnia to name a few. Often taking the focus off fat loss and focusing more on health is the most effective way for females to get lean. This way you choose foods based on what they can do for your body and your health rather than simply the number of calories they contain. By becoming healthier, women usually experience fat loss as a side effect, without specifically trying to lose. What a bonus!!

Asha Hibbert (Personal Trainer at RAW)

Myth: Females Can't Do Pull Ups

Fact: In essence, pull ups are one of the simplest movements out there; all you need is yourself, a bar and BOOM. So why do so many women (and men) shy away from doing any? They are HARD and they hurt your hands- FACT! Dangling from a bar with your chin pointed towards the ceiling and a grimace on your face is embarrassing- POSSIBLY. But once you leave your ego out of it what's stopping you from trying?

At this point in time you might not have one or 
anything close to one but with proper progression, training and hard work, your first pull up isn't too far away. If you want a strong back, toned arms and a tight midline; pull ups are for you, you just didn't know it!

Like any  strength exercise start easier and work your way up. I suggest starting with Ring/TRX Rows, focussing on the eccentric or lowering portion of the exercise so the movement is slower and controlled, progressions can include negative pull ups (jump up so your chin is over the bar and control the lowering phase for 5-15 seconds), weighted negative pull ups (attach a weight to yourself with a belt or hug a dumbbell between your legs), banded pull ups and before you know it, you're hanging from a bar (no longer dangling) and pulling yourself upwards and onwards to your first full pull up!

Babs Mountain (Personal Trainer at Coastal Fitness, HK National Field Hockey Team Player) 

Myth: To lose weight, I need to restrict the number of calories I eat. It's a calories in, calories out game. (Because I know this is a big one for many women out there, here's a second expert opinion! Don't do it!) 

Debunked: 

Restricting your calorie intake may most likely mean a crash diet. While there may be results in the short term, is this really sustainable for the rest of your life? (Putting aside the effects of crash dieting on your basal metabolic rate in the long term). 

It's quality not quantity. The body deals with carbs, proteins and fats differently. To put it simply, more energy is needed to break down protein than fats or carbs so you absorb less of those calories and you raise your basal metabolic rate. So having a grilled chicken breast is not the same as a chocolate cookie, even though they have similar calorie counts.

Throw the scales out! What you want to do is not lose weight but rather decrease stored body fat and increase lean muscle mass. (Added bonus: The more lean muscle mass you have, the more energy it requires to maintain ). To do so, you need to train smart and eat smart. It's a process, not something you can achieve overnight.

Tricia Yap (Bikini FIt  trainer, 58kg boxer, aspiring female mma fighter!)

Myth: I'll have whatever she's having!

Debunked: 

Everyone has different genetics, environments and current situations which means that everyone responds differently physically and emotionally to training and nutrition. What works for one person won't necessarily give the same results for someone else. Take the time to figure out what works for your own body - this will guarantee results in the most time and cost effective way!

Alexa Towersey (Personal Trainer, Nutrition & Lifestyle Coach, Write to alexajt@gmail.com, Tweet @alexatowersey)

Myth: Weight training will make you big and bulky and I'm not strong enough

Debunked: 

I was completely ignorant to weight training prior to starting, I thought it was only about getting bigger. That it would have zero impact on what I wanted to achieve, but this later proved me wrong. Since weight training, I realise it has vast benefits, it is not only about lifting weights, it strengthens your body, it strengthens your mind while relieving stress and building confidence!

Initially weight training will be challenging, I will admit it doesn’t get easier, but after each session you come out stronger. I have a great personal trainer, he really pushes me to my limits when I say, “I can’t”, he says “you can” and I really can! The outcome is so rewarding, when you work hard and push through the boundaries, without even realizing you had the power to do it and this encourages me to keep going. Invest in you! If you decide with or without a personal trainer to support your weight training, I assure you it is totally worth it.

Tessa (Suit by day, sweat by night at Evolve Personal Training)

Myth: If I focus on taking care of myself, I am being selfish. 

Debunked: Plain and simple- If I don't take care of myself (especially my health) then at some point someone else will have to take care of me.

Dora H (Yoga Teacher at Pure Yoga) 

happy birthday to my first coach

You were my first coach on my health and my life from the day I was born - on your birthday. 

I guess mom and dad only celebrated their love on their anniversary every August! 

Thank you for caring for me like I was your own baby before you were even a teenager and guiding me until I flew the coup as a young adult. 

I developed my love for an active life style, watching you play tennis on summer evenings with your friends after dinner. I loved running out to find the lost tennis balls among the fresh grass and dandelions. As I moved into my second form of dance study, you also took on dance in University and it was such a fun time to dance together- remember that wedding we performed at- Who were they? Thank you for double riding me on your bike until I could peddle my own and then encouraging me as a teenager, to ride for heart. Though I couldn't feel my butt for a week after, it was a huge accomplishment and I will never forget my first cycling race! 

I have to say our diets probably weren't the best once everyone went to sleep in the house! You were blessed with the lean genes and I just came along every time you had a late night craving for a whopper meal - Aiya!  I also have memories of fish sticks, bbq pork buns, frosted flakes, pop tarts, fruit roll ups and swanson's dinners (I know we went through that phase!) Thank goodness those days were numbered and WAY behind us and we have grown a deep love for home cooked meals because of Mom and Grandpa.  

As the last few years have gone by, I can see all your practice has paid off with my amazing nephews who aren't picky eaters, well mannered, great dancers and KC is SO gifted with both the golf club and hockey stick!  You're welcome- I was a good dummy baby to practice on and I turned out alright! 

Thanks for being my first coach, my critic and my supporter. From across the oceans, with a full heart of appreciation every time I think of you, Happy Birthday big bro. 

love, 

lil sis. 

coconut gut

I have been down with a tummy bug for three days now and training has shifted to daily cardio workouts until I am eating normal again. It has not been a fun three days with cramps, loss of appetite and achy muscles. I wonder if it has anything to do with my navel piercing being taken out and my meridian channels all re-aligning again. Meditation has been interesting as I can feel everything inside moving around, trying to heal, attack the virus and flush out! Still, I managed to put on my sweats and attended a talk last night at The Body Group on Gut Health by Caroline Rhodes and a sampling menu based on Gut and Psychology Syndrome Diet (GAPS Diet), prepared by Shima Shimizu, Sesame Kitchen. I only tasted a slice of the almond crust pizza as I didn't think my stomach could take the home made Kombucha (which i LOVE),  Chinese cabbage wrapped sauerkraut or fermented grain crepes with dark chocolate coconut spread. At the talk, I learned about more uses for coconut oil, gut health from as early as birth and what being strong at 53 can look like!

Do you ever feel super bloated after eating a heavy carboy meal? Are you just normally a little puffy? Pass a lot of wind? Have you been training and can't seem to trim the weight off those love handles? It could be related to your gut health and could trace as far back as whether or not you were born through a cesarian section or natural birth.

I picked up the recommended book, "The Coconut Diet" and started reading. First, let's clarify that the word diet must have a new attitude attached to it. The book has "weight loss", "drop 10 pounds this week" all over it and I think it devalues the gems between the covers. So let's get clear on the word, diet. 

Diet
noun: The kinds of food that a person, animal, or community habitually eats.  
verb: restrict oneself to small amounts or special kinds of food in order to lose weight. 

We use the word diet as a verb, more often than a noun and that's where we are failing to see that adopting a new diet (incorporating different kinds of foods), can actually lead to a healthier lifestyle without restricting yourself to small amounts or special kinds of foods. If we understand the word diet, as defining the kinds of foods or types of foods one eats, then wouldn't you want to know what kind of diet you are on? Chances are, you've never thought about it before so go ahead, write down your eating habits for the next three days and take a good look. Are you being good and investing into your long term health through what you eat?  

The Coconut Diet in short, is a 21 day cleanse for your gut, you get a plan to clean up your diet, eat whole foods, cut the addiction to sugar (like cigarettes, you don't care for it once the
addiction is gone), add coconut oil into your meals everyday and the bonus- you'll probably lose weight as a result. Don't let that be the driving force in your decision to take on the coconut diet, paleo diet or a plant based diet. Remember what girl crush, Kirsteen Thain mentioned in my last post, "shallow objectives get you nowhere." Focus on cleaning up your diet, your intestines, your immunity, as you grow older because what you ingest now, will either give you returns in health bills, or a clean bill of health later!

There is a chapter dedicated to The Big Fat Misconception and it goes into detail how we've ruined our bodies with "low-fat" foods and that they aren't working. Most of them are quick fixes and loaded with sugar, like those protein or snack bars you pack as a backup- SUGAR. Since strength training and conditioning in the gym in the last year, I've heard over and over again that, "preparation is key!" to a healthy diet.

Eating something low-fat doesn't mean it's necessarily better for you, having a whole food, full fat diet is better for a longer, healthy life. Great sources of fat include eggs, butter, fresh cream, raw milk, fish, fish oil, nuts, avocados and coconut oil. These sources have MCT's, medium chain triglycerides (fatty acids) that promote weight loss. They cause thermogenesis in our body, which increases the body's metabolism and therefore having more energy. Coconut oil isn't the only cure and if you find that your high fat and protein, low card diet isn't working, I'd look deeper into where you're getting your meats from, because you're consuming what they've been fed!

Coconut oil contains lauric acid which can help fight against bacteria that cause diseases like influenza, cytomegalovirus and even herpes – yup, even herpes.

Here are my top 5 uses for coconut oil

1. HAIR- For those of us who love to colour, perm, heat, straighten, curl our hair, coconut oil helps in the regrowth of damaged hair. It is also a great conditioner for your scalp if you have dandruff and can keep it lice free.
2. MOUTH- Replace oil with coconut oil and eat it! The short chain fatty acids in coconut oil help take off excessive weight. It’s easy to digest and can increase your metabolism by removing stress to the pancreas. It also helps you to better absorb other vitamins, nutrients and amino acids.
3. CUTS- You can apply it to cuts and bruises as it forms a layer to protect dirt and other bacteria from irritating or infecting your cuts.
4. SKIN- A natural moisturizer that is chemical free, leaves your skin feeling soft, silky and smelly oh so good which brings me to…
5. SEX- Keep a small bottle of coconut oil beside your bed and give your partner a sensual massage while enjoying the scent of coconut oil aromas. It can also be a great lubricant but don’t use it with condoms as coconut oil breaks down latex! 

Buy your coconut oil at

The Body Group (They also carry a coconut ginger drink mix- yum!)

Good Life Nutrition House (best value for money in convenient locations) 

Nature's Village (convenient and has those evil rice chips!)

Just Green  (convenient and carry specialty items) 

iherb  (For all your supplements too!)

TRAINING and NUTRITION COACHES THIS ONE IS FOR YOU: 

Caroline suggested that if you are going to eat fruit, eat it in the morning because it passes through your system a lot faster and don't eat it at the same time as when you have your protein. Do you agree? 

girl crush tip of the day "I eat a diet high in fat, lots of greens, berries and protein. I start my day with 2 eggs and a green juice with fresh seaweed. I'm 53 this year and I can do pull ups, handstands, headstands, I love yoga and at 17% body fat." Proof that the right diet can lead being strong and looking good!



Caroline Rhodes

Founder of The Body Group, Physiotherapist, Cranio-Sacral therapist  and Emotional Freedom Technique Practitioner and trainer.


  

week two wrap up

Okay I know I am already starting week three but I wanted to get measured first to give you the update. Despite the injuries in the shoulder, neck and tailbone, I managed to drop significantly across the board in my bio signature measurements. Bio Signature is a method of identifying hormonal imbalances by measuring the skin folds on different sites on the body. If you want to know more, check this link on Bio Signature Modulation.

For me, the area of priority has always been my hamstring, which is directly correlated to high levels of toxicity. I'm not surprised since we live in a city that is polluted, we drink bottled water and disinfectant among other chemicals are around us every day.

Despite the toxic environment, it is still possible to maintain a healthy active lifestyle and achieve results in training. So the results- in two weeks, I am now 64.8 kg, 18.8% body fat and I gained 1KG of muscle. Most of the results are from the adjustment in my nutrition. Due to my injury,  I haven't done any pulling exercises and feel like I am still very far from my goal of one chin up in 4 weeks.

Last week I went to an osteopath for the first time. Sean O'Sullivan at OT&P and he totally opened up my shoulder, spine and even released some of my low back. Sean explained to me what he was doing each step of the way and that Osteopathy focused on the body as a whole rather than localized on where the pain was in the body.

I felt like I had seen a physio, chiropractor, massage therapist and cranio sacral therapist all in one! If you're looking for a great osteo, two pieces of advice I want to pay forward, 1- 80% of the pain should be relieved in the first treatment. 2- You shouldn't need more than 5 treatments, otherwise, you're just paying their mortgage. I have three more treatments ahead of me and when I hit the gym yesterday, I was stronger already. I picked up the 16KG for step ups without much pain in my shoulders and I only feel a little tenderness today. The one thing that's come up while training in week two, I have wanted to burst into tears in each sessions at points of failure (not finishing a heavy set, lowering the weight in a set because of my shoulder, feeling like my legs are going to fall off). Once I catch the heaviness in the chest, I stop and I have say out loud, "This is what easy feels like", "Do what you can", "FOCUS", "@#$#*&^!!!!" and then it's over. I know you've all been there!

Weight training and yoga are similar in that it's all in the mind and once you can control your mind, your body will follow and next thing you know, you're totally inverted in a perfect arm balance or squatting that record one max rep front squat.

The rest of this week should be a killer one in the gym as I have more strength and mobility back in my shoulders and back. As I am feeling free again, I've been walking to the gym listening to Crystalilize by Lindsey Stirling. The end of the week three will also mark my 28th birthday and I am going to make TWO cakes to celebrate and eat them too!  I am not ready for a cheat day yet and I told Coach that cake on my birthday was NON-negotiable and that I would at the very least, make it paleo friendly.

Ridiculously easy paleo chocolate cake  and Paleo glutten free chocolate cake

girl crush tip "One of the most important things for me personally, was the change in attitudes to training. Most people start with a shallow objective (to lose weight, look toned, be hot) and this is where girls always fail. As soon as I turned my objectives into numbers, I started progressing and as a result my body just started changing for the better without me even thinking about it. Now I think 'OK I can strict pres 45 KG, next I want to do 50KG' or 'OK my one rep max front squat is 55KG, now I want to do a 2 rep max of 55KG'

In yoga- I so want to do a handstand! I want to do crow PERFECTLY instead of 'I want to look good.'

Kirsteen Thain (Trains at Crossfit Asphodel)

Breed: Half Chinese, Half Scottish 

Goal- Perfect handstand, forearm stand, to finally crack double unders (skipping with a speed rope so the rope passes under your feet twice for every jump) and kipping pull ups! 

Yoga- I love power yoga. I love Shelle Jackson at Pure Centrium and Darrel (when he was teaching. He's now at UP!)

team deeselUP

Here they are, the incredible team of trainers who will become a part of the growing family of health conscious gyms opening up across the city. I have spent the last two weeks getting to know these three, building a relationship based on trust, that they will kick my ass while ensuring my safety. When you can have a great relationship with a trainer or at a gym, you know you can let the blood, sweat, tears, and vomit situations arise without worrying about how you look. Let's face it, now matter how good I smell when I rock into the gym in my lululemon athletica speed shorts, colourful bra and cool racerback combo, I am going to look like a sweaty hot mess after my warm up.

So, let's get acquainted with the three men I am currently in relationship with, I asked each of them a series of questions and have compiled them here for each to own their swag and bragging rights! If you want to get the low down on UP, it's here- Ultimate Performance. Sorry if you were looking for a girl crush in this post, seriously- I am giving you THREE guy crushes! 

Aneesh Varma aka Ganesh (Photo to come!) 

Breed: Half Indian and half Chinese

Pioneer: I knew being a training is what I wanted to do and I used to train people out of my own back yard in Discovery Bay.

Skills: I can cook a beautiful beef and rice dinner and play the guitar. (SWWWWWOOOOON!) 

Wise Words: Remember the words of kungfu legend, Bruce Lee, "There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you." 

Physical goal - get to under 10% body fat and bounce back from injuries to squat and bench press over 300 pounds (again)

Thoughts on yoga: I've done a bit of yoga in the past and I have sat the full ten day Vipassana meditation. Yoga is very calming and I do see many benefits of it but unfortunately I find it far too boring. I'll give it another try soon. (Challenge: Come take my morning yoga class at Epic MMA Aneesh!) 

Todd Scott aka Captain (America) 
Can you guess which one is Captain in the photo?

Breed: Mexican and American melting pot

Brains: I train hard and will do the same with our clients. It's a constant learning experience and a client might sneak a half rep by me every once in a while. However, I have good memory and those half reps will turn into an extra 5 if they get too cheeky! Shall we call that, Karma?

Star Sign: I am a Libra and enjoy long walks on the...oh, wait! This isn't the dating questionnaire. You might see me "in a zone" trekking through HK at pace with my headphones firmly in place. However, don't hesitate to give me a punch on the arm and say hello. I'm at UP because I believe this is the best environment to get the most out of my passion and ability. Therefore, I am always happy to have a chat. 

Wise Words: Life is about moving weight through space and most of us don't do it enough to enjoy one which is healthy and balanced. Proper training can simulate picking up your child or carrying groceries up a set of stairs. Why wouldn't you want to condition yourself to be able to do things like these as efficiently, and for as long as possible? Regardless of gender, you can feel and look confident and strong before, during and after these activities with the correct training and nutrition. 

Thoughts on yoga: I have done yoga in my home. I would love to do more of it, but I tend to get distracted by attempts to "breathe from the back of my throat". I am not disrespecting it. That approach just does not work for me. Do they have yoga for meatheads? If not, maybe you could add that to your offering! (Lucky for you Captain I do!) 

Graham Mountford aka Coach 

Breed: Half Thai and half English with a tolerant and polite disposition- apart from when training in the gym. 

Swagger: I enjoy my fashion and have a nerdy love for fragrances. An attractive woman's fragrance is second to her smile. (Are you melting yet?) 

Confession: I am currently dieting so unable to fully enjoy the spoils that HK has to offer. 

Wise Words: There's a saying, "Don't play squash to get fit, get fit to play squash." If you want optimal results from both your physique and sport, get down to the gym and clean up your diet, simple.  

Thoughts on yoga: I LOVE YOGA and have practiced it maybe a dozen times in my life. I think it can be very complimentary to a strength and conditioning program. I would like to test a theory that too much yoga is detrimental to strength gains. Maybe you could help me with that? (YES. I am DOWN to down dog after dumbbells!)  

Almost everyone has injuries and I am no exception. I have one messed up shoulder, weak grip, torn tibialis post and a dislocated tailbone so training has been frustrating when they get in the way. I am here to work hard without more injuries. The moment I read this after sharing my concerns, I felt ready to train again because when a trainer hears you- I empathize with your injuries as I have had to quit many sports due to injury and find solace in the gym. I am a strong believer in pushing thresholds but not to the detriment and health/performance, so the insight is that I will enjoy the challenge of find a way to balance how we achieve results without hurting you. - COACH