As we begin a new year, people often like to set New Year’s resolutions or review their past year and set goals for the next. I, personally, don’t set New Year’s resolutions but rather I will start a new habit or adjust my goals whenever I feel I need to grow in a certain direction - in other words, the beginning of a calendar year to make a change is arbitrary to me. However, the

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Happy holidays, if you’re celebrating them. You’re probably going to a lot of social gatherings and eating foods that are high in sugar and fat and some boozy drinks alongside with that. I’m not here to give you a lecture on what you should and shouldn’t do over the holidays but I do want you to realize the holiday season for a lot of us began in November with Thanksgiving, continues through December and January

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I’m just going to say it: if you’re not targeting to sleep at least 7 hours every night, then you don’t know how to prioritize your health. Although, our main focus at Olive Branch is fitness, nutrition, and psychology; the over-arching theme has always been wellness performance; and you simply cannot talk about wellness if you don’t get enough sleep. If you have been following my blog, then you know the importance of exercise, nutrition,

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This blog title may come as a surprise to you since you may not know me as someone who partakes in low-intensity, steady-state activities. I also did not mention this to many people leading up to the race, and even some of my closer friends were surprised to learn that I’ve signed up for an Ironman competition, albeit only half Ironman, and also a relay. If you have always wanted to do one but have

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So a study has been recently published and has concluded that one of the best indicators for cardiovascular health for adult men is by doing a max set of push-ups. This is a pretty big deal as this is the first study that shows push-up capacity being associated to chances of getting cardiovascular disease. This push-up test has been shown to be an even better indicator than the traditional running on a treadmill test which

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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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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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