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

Read more0

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

Read more0

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

Read more0

  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

Read more2

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%

Read more0

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,

Read more0

You hear it all the time: “I need to lose weight!” And the instrument you use the most to track your progress - the scale. But do you just want to lose weight indiscriminately? The answer, if you haven’t already guessed, is a emphatic NO! That’s because when a person decides to lose weight, they will usually go on a ‘diet’ and eat less so they weigh less. However, your loss of weight can come

Read more0

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

Read more0

Are you’re feeling just a bit slow and sluggish these days? Do you find that you crave sugar and refined carbohydrates a lot more than before? Has your workout schedule fallen by the wayside? Perhaps, even your waistline has increased a bit. Inevitably, you feel a bit guilty for letting yourself go - maybe even a bit self-loathing at the extreme. While it’s not ideal that you gained fat and lost a bit of muscle,

Read more0

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.

Read more0