As the year comes to a close, it’s inevitable that many people will be setting their new year resolutions (and why I don’t…) It’s a hectic time of the year. There will be people frantically closing out their final tasks before they take off for vacation. There will be people already on holidays visiting friends and family and dealing with uncomfortable questions about the relationship status or career. There will be people searching for that

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ACT is a tough 45-minute bodyweight-only high intensity (HIT) workout. I designed it to be hard not because I wanted it to be the toughest class in Shanghai, but because of all the physiological effects that I discussed about in my last blog and what needs to be done to reverse metabolic syndrome. If you recall from the last blog on sugar, one of the main issues we have in society is an over-consumption of

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If you’re trying to lose some fat, and you know you ought to be eating less, but you just can’t help scarfing down your food as soon as the plate touches down on the table, then this blog post is for you! When you’re about to have a meal it also doesn’t help that you’ve been thinking about eating for the last 15 minutes and because of that your mouth has already started to salivate

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When you’re training HIT, especially in a group where others seem fitter than you (‘seem’ is the operative word), it’s kinda like browsing your WeChat Moments. All you see is people posting how great they are. They may be at a new restaurant or hotel grand opening, or they may be on vacation to somewhere exotic, or how amazing their food tastes. Everyone’s amazing except you! Hopefully you know that not everyone’s amazing except for

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We are not all that different - you and I. Pushing yourself to go to the gym and exercise is a miserable experience and I don’t even mean the activity of exercising! Just trying to convince yourself to go is an experience so unpleasant, it’s enough to derail any focused and disciplined individual - yes, even me. I am also not always at my peak performance. I almost always drop in strength and gain fat

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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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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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This answer from Quora is one of the better pieces I've read online for a while. Although, the piece veers slightly away from fitness and nutrition, the advice is all about improving oneself - and that is the fundamental mission of Olive Branch. It is a bit lengthy, but it’s completely filled with nuggets of wisdom that will benefit you. Read it - and let’s discuss!  Comments welcomed! Read Matt Bodnar's What does the 1%

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