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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Less than a week remains as Olive Branchers make final preparations before this Saturday morning’s Spartan Race! Some of us may be feeling super excited, especially those who have done long distance sports or obstacle courses before, but others with much less experience in these settings may be feeling a bit nervous - anxious even! For a lot of us who are trying a new event for the first time, it can feel daunting and

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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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I’ve blogged a lot about mental toughness (you can read about them here, here, here, here, here, and here), but I’m going to start the new year with a Member Spotlight blog on a Olive Branch member, a mentor and a friend, Cary Cheung.  A story on real mental toughness put into practice. Although Cary doesn’t regularly attend ACT class here in the Shanghai Olive Branch studio, he does train ACT regularly at his home

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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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Last blog we talked about how willpower is a construct of the mind.  If you believe it is capped, then you have just capped yourself.  On the other hand, if you don’t believe there is a willpower limit, then you will continue to do things that are good for you and for your future.  This trains your dorsal striatum to side more with your prefrontal cortex of your brain - the logical side. This blog

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  Continuing from last week’s blog on why it’s so hard to go to the gym, we explore the topic of willpower. As mentioned last week, the ego depletion theory has been challenged numerous times to the point now where I no longer believe it to be true.  I must admit, that at one point I did believe in it.  It made sense and had some studies done by psychologists that support the theory. But

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We all want to have the six-pack abs or the round firm butt.  We all want to feel healthy and have more energy and be more focused at work. If only intention alone, was enough to get the the results we wanted, life would be so much easier. Unfortunately, we don’t do what is good for us; we do what is easy. So even if you know what to do in the gym, or you

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              Don't want to build muscle? This is a very common question that I get asked especially by women when I suggest that they add some strength training into their routine. From my experience, it’s very hard to convince many women to build muscle. This may be related to a mild stigma in society against women building muscle for fear of looking “butch”. But another reason many women hesitate

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              Hey guys, I’ll be writing a new line of blog posts called: “Misconceptions in Exercise & Nutrition”. They will be shorter in nature and are aimed at debunking the misconceptions about fitness and nutrition that are widespread in the media and society. The first one in this series is the common belief that you have to sweat a lot to get a superior workout. Now if you are

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