How to make good habits

22 Mar

I want to share with you how to create good habits and how to break bad ones.

James Clear refers to making good habits as The Laws of Behavior Change. Here’s how it works – 

Create a good habit:

  1. How can I make it obvious?
  2. How can I make it attractive?
  3. How can I make it easy?
  4. How can I make it satisfying?

The above is how to create a good habit. Breaking a bad habit is the same thing, but in reverse.

Breaking a bad habit:

Read more

Your lifestyle is more important than genetics or metabolism

11 Mar

Your lifestyle is more important than genetics or metabolism

Your lifestyle is more important than genetics or metabolism. What fitness enthusiasts hate hearing:You look so fit. Your genetics and metabolism must be good.

Genetics absolutely play a role in the way we look.But – Your lifestyle will be the bigger factor by far about how you look and feel. Achieving a certain look (6 pack abs, wide lats, etc) comes with consistent work – no matter your genetics.

Read more

Can you turn fat into muscle?

04 Mar

Can you turn fat into muscle?No. It’s misinformation. Don’t know where it started but people truly believe if they workout, their fat will turn into muscle.

They are two very different things. – Muscle grows and shrinks – Fat can come and go. Now you can grow muscle and lose fat simultaneously. But your fat does not transform into muscle.

When you workout and increase your protein intake, you will build muscle. (And no, not turn into a bodybuilder 🙄) But rather, you’ll put on a normal amount of muscle. Which is super important in being healthy.


So where does your fat go? Well believe it or not, you breathe it away. That doesn’t mean that if you stand in a corner panting away that you will shed all your weight (you’ll just get lightheaded and pass out).

Exercise and proper nutrition is the ultimate Dream Team. It’s why strength training is so important regardless of your goal. Your muscles need to work to grow and become stronger, which in turn will help burn fat away.It’s why your goal shouldn’t just be to lose weight, but to also get stronger.

Your muscles play a significant role in keeping you healthy. So it’s important you don’t neglect them. Who else has been told that fat can turn into muscle?

Contact us for free consult!




#instafit #progress #gymlife #shredded #cardio #aesthetics #fitnessaddict #fitspiration #getfit #noexcuses #healthylife #fitnessmotivation #gymrat #dedication #physique #gains #lift #fitlife #fitnessjourney #beastmode #fitnesslife #hkig #igershk #hongkonger #expatlife #expat

Run the dishwasher twice

01 Mar

run the dishwasher twice


Some of the best advice I received was “run the dishwasher twice” . 

When I was at one of my lowest (mental) points in life, I couldn’t get out of bed some days. I had no energy or motivation and was barely getting by. I had therapy once per week, and on this particular week I didn’t have much to ‘bring’ to the session. He asked how my week was and I really had nothing to say.

“What are you struggling with?” he asked.

I gestured around me and said “I dunno man. Life.”

Read more

× How can I help you?