So you’ve been working out pretty consistently now for at least 6 weeks and you’ve seen some progress in your strength, fitness and maybe your body composition has even improved slightly - nice. But recently, you’ve shown little to no progress and so your motivation begins to wane. Your workout routine which you were so keen on before is getting bland and even boring. Time to change the workout routine and inject some new stimuli to

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So you have aspirations to get fit this year. Maybe you have written down some new year’s resolutions to go back to the gym. You may have been a regular gym-goer in the not-to-distant past or maybe you were even an athlete at one point. But you aren’t exercising now and you can’t seem to get started. You know you should because you constantly hear your friends mentioning how they run 10K every morning; or

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There’s been a lot of emphasis on new exercise routines and functional training in the fitness industry - and there will always be some new shiny object that comes along.  The objective of this blog is to make a case for why the basics are, in my opinion, still supreme. The primary goal for any exercise program is to improve one’s health.  Although, there may be other positive side effects of exercise, such as enjoyment,

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If you’ve come to one of our classes before, then you would have probably heard me say “PUSH TO FAILURE”.  This is ingrained in our training philosophy because of one main ideology - stimulus equals adaptation. If you’re trying to make your body stronger (ie. adapt), then you need to apply a stimulus (ie. training) that is strong enough so that the body can hear it and then make the necessary improvements to build up.

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It’s everyone’s favourite time of the year when people finally have an excuse to role-play their superheroes and dress as revealing as their heart’s content! Halloween has always been a season of festivities and parties as autumn comes to an end and we have much bounty to celebrate for from the late harvests. Now, I’m not here to tell you not to go out and enjoy yourselves on this most debauchery time of the year,

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  In a previous blog, I wrote about how to motivate yourself to train during the winter months.  This time, I’d like to share a few points why I actually prefer to train in the winter! 1.  There are less distractions during the winter! Because it’s so cold outside, there are less events held outdoors - less barbecues, less, outdoor concerts, less beach volleyball days!  People organize less social outings so that gives you more

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  Now that October Holidays are over, and we’re all back to the regular swing of things, some of us struggle to get back on the regular workout routine.  It could be due to the depressing weather here in Shanghai, or the mundane day-to-day tasks of working again, or perhaps it’s because we’ve lost ground on our once awesome fitness level. One way to ease the transition of getting back on your workout routine is

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“I am not trying to scare you, but if you aren’t cautious with your exercise form, you may be injuring your lower back.” Joe Zhang Olive Branch Personal Trainer   Today, Joe Zhang, personal trainer at Olive Branch, will show you some examples of basic exercises.  Learn to keep your back straight!   Back Squats   Function: This is an awesome exercise for your whole body because not only does it enhance your strength and

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  I have blogged on multiple occasions the need for everyone to do strength training (here, here, and here), so here is a basic article to get you started on the “King of All Exercises” - the squat (barbell back squat to be exact). If you’ve never performed a back squat before using a barbell, then please exercise with caution as you do not want to risk injury to your back, neck, knees or anywhere

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  We’ve all been there. It’s been over 6 months since I’ve done any exercise and I’m out of shape, and out of motivation. Why is the first step getting into shape, so hard?! For some of us, starting to a new fitness routine can be as daunting as public speaking.  It’s worse than going to see the dentist because at least that’s over in 1 hour and you don’t have to go back for

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