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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  I’ve blogged many times on mental toughness (here, here, here, here, here, and here). And now, one of my favourite bloggers, Eric Barker just wrote another blog on it! In his blog, he provides 3 tips to improve your mental strength. Read here to become a stronger you, mentally and

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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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“You can’t stop the waves, but you can learn to surf.”   In the Information Age, the unique skill that will determine your success is your ability to stay focused.  But there are just so many distractions and temptations trying to steal your attention.  Temptations exist in all forms and they always derail you from your long-term goals.  They may come in the form of a chocolate cake, or a cold beer, a WeChat group

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Entering China, lululemon style You may be surprised to hear that lululemon’s Unroll China event is their main event to showcase to the world that they’ve officially entered the China market.  That’s because they’ve been very slowly, but deliberately planting the seeds of their core values in Shanghai and Beijing for the last four years! I remember that early beginning very distinctly because they reached out to me before they even had a store, a

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It is inevitable that we will all encounter some hardships in our lives.  Even Buddhist philosophy claims that life is suffering in the Four Noble Truths. Sometimes, life gets a little harder and other times life can get a lot harder. What is certain is that you will undoubtedly experience many more hardships to come. And they come in many different forms. It can come from voluntary means like choosing to eat the healthier meal

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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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              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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