The Clubhouse Hong Kong

Co-Founder

The Hybrid Gym Group

General Manager

Leading the 'The Hybrid Way' education syllabus for coaches educating them on the 6 fundamental areas for complete client & athlete development: training, supplements, health, kinesiology and nutrition.

Developing, leading and driving Strength & Conditioning expertise at a multi-disciplinary facility for working professionals and athletes. I manage programming, group training, coach education and the recruitment process for an expanding performance department. Working in a variety of roles to supervise and deliver Strength & Conditioning for a team of full time personal trainers and professional martial arts coaches.

Head of Education

HKFC Rugby

Head Strength & Conditioning Coach 

Rugby Player

Strength & Conditioning Coach

Pinnacle Performance Hong Kong

Head S&C - RHKYC Rowing 

• Develop and implement the prescription and delivery of complete athletic preparation of relevant national squads
• Prescribe and deliver content for daily group classes (GDS);
• Lead the complete athletic development of any additional competing athletes and/or teams
• Provide a learning environment for all part-time and junior coaches to develop in, notably regular shared practice, and coach shadowing opportunities;
• Provide a safe and developmental training environment for a mixed clientele of athletes and members within Pinnacle training programmes, including the elderly, disabled, rehabilitative and young athletes

Loughborough Students

Scottish Rugby Union

Speight's Ale House

Head Barman

Specflue

Warehouseman

Northampton Rugby Football Club Ltd

👋 I’ll give you the exact system that will guarantee sustainable fat loss & long term health.

For the busy professional who wants to be healthier. 

I see this all the time. People who:

1. Have a stressful lifestyle that impacts their health 
2. Survive on a diet of 5 days on, 2 days off w/ nutrition 
3. Have tried plans that yielded short-term results 
4. Struggle to find time to make the changes 

Why does any of that matter?

Firstly, living like this pushes health down the list of priorities. Second, just thinking you can  'eat less’ and ‘do more’ to fix it won't work. It doesn't solve HOW to overcome the roadblocks that exist in your lifestyle. 

And, the problem is... 

If it was easy, everyone working full time would be fit and healthy. But instead, 97% of people I speak too have just become accustomed to feeling like sh*t. 

So, here's 5 things you need ASAP:

1. Solutions to eating out, at home or travelling 
2. Reduced information overload and real advice 
3. Sustainable systems that can integrate quickly 
4. A strategy that takes into account your calendar
5. Accountability, structure & support you can rely on

Doing this alone is hard.

But health needs to be on a pedestal if you want to maintain the life you've worked so hard to build. If you’re serious about change... I'll put a system in place for you to make lasting change. The last 8 years, I've coached 100s of execs, full time parents and professional athletes. It's what I’m dedicated too. 

It's not about:

• Short term fixes
• Gimmicky plans
• Unrealistic goals

I mean REAL systems for change.

Written by a real coach who works with real people.  Someone who leverages data, proven systems, and tried and tested methods to get results.

Two choices 👇

A - go it alone hoping it'll eventually click

B - make the first, yet most difficult step in truly transforming your health

If you decide B... DM me '2024' and let's get started. Talk soon. 

🤝

Gabriel Carroll

Maybe there are people who can achieve incredible success overnight with Padel. I don’t know any of them, and I’m certainly not one of them.

But goodness me it's fun. 

Great afternoon out for The Clubhouse Hong Kong team 🤝 

Sean Hagerty Alison Wanger Louie Mendoza Alexander Yang Sam Gwynne Carroll James Gallagher Michael Denmark Simon Wilson 🍽️ UBS

👋 I give Hong Kong professionals the exact system to reclaim their health and achieve sustainable fat loss.

Build for the long term. 

It's crucial you find ways to upgrade and expand your life outside the gym. Consider what physical attributes will make your life fulfilling and joyful when you're 80 years old.

It's why I place such a big emphasis on what clients do outside the gym.

For all its focus on bodyfat, programmes, diets and meal plans, the health and fitness industry often ignores the best part of why you train. It gives you the freedom to do things now, AND in the future. Running, going for a hike with your kids or even just moving pain free when you wake up. 

Build a life where those things become the new norm. 

Fantastic few days in Cambodia for the Angkor Watt Half with Kathryn Weaver Martine McKenna Hoeg Mary Sy The Clubhouse Hong Kong. 

Not pictured: Laure Mathieu Joseph Igoe Alexander Wilton—too fast for the team photo 😅 

#BUILTFORLIFE

A lot of people feel out of place the first time they go to a gym. It can be intimidating. 

There will also be times starting out when you feel like a lot of what you've understood no longer makes sense. Your health, your body, your recovery, your nutrition—all of it can be overwhelming. 

It's easy to get fixated on a number on the scale, or one particular outcome. Don't get stuck here. 

Confidence is built by stacking small wins. Getting to the gym every week. Eating healthier at weekends. You build confidence over years and years and it's why you decide to live your life healthily and to train. It’s not a one time deal.

Success starting out is about developing better daily routines and habits, which after a while become automatic and require less thought—they become part of your lifestyle.

Stick with it, it's nearly Christmas 👍 

The Clubhouse Hong Kong

Things to focus on (during silly season) to keep moving forward.

Focus on actionable steps. 

I guarantee you that most of you reading this would significantly improve how you felt if you drank more water and managed your blood sugar early in the day. Prioritising proteins & fats whilst getting enough fibre in your first two meals (with adequate water) makes a real tangible difference. 

Especially if you're trying to sweat out the Christmas drinks. 

1. Lifestyle 
2. Nutrition
3. Training 
4. Mindset

The 4 wheels on the bus that keep it all together. I imagine lifestyle choices might be a little more relaxed this month, so it’s crucial to have as many things working in your favour across the other three areas so you can overcome the challenges December naturally throws your way.

📌 P.S. Sauna and Ice Bath available The Clubhouse Hong Kong—easy win 👍🏻

If your health shows deterioration in one or more of these areas:

1. Gut issues 
2. Energy levels
3. Hormonal cycle 
4. Physical injuries

The hard work is to take a deep breath and say, "I'm going to be very focused at addressing at least one of them.” Nutrition, training, or key health markers—stick to the fundamentals. 

It’s a sensitive matter to raise the possibility that the way people have been conditioned to live their lives in Hong Kong is impacting their health. And I’m no stranger to burning the candle at both ends. 

But when you’re a full time working parent, it adds up quicker. 

Which means, on the days you’ve not slept, and work is relentless, it’s crucial to have as many things working in your favour as possible so you can overcome the challenges life naturally throws your way.

Don’t become accustomed to feeling unhealthy.

I regularly visit Central & Stanley Wellness for psychotherapy. I've some big blind spots with my mental health, and I need to talk to someone who understands the things I don't.

A lot of people struggle with unmanaged stress; stress about relationships, their business, their health. This drains the adrenal glands, putting the body into its flight response, which is the opposite of growth and repair.

Staying fit, healthy and on top of your mental health with all that is tough. 

So if you don't know how to exercise, reach out to a coach. If you don't know what to do with your nutrition, reach out to a nutritionist. If you don't know how to get yourself out the pressure cooker, speak to someone (even if it's just a mate).

The answers are out there. Hong Kong is full of people who have your best interests at heart and I try to remind myself of that when I don't feel okay.

P.S. Big thank you to Liisa Halme for everything she's done. 

#Movember

Manager

Senior Coach

Mentor

Strength And Conditioning Coach

Coach

Northumbria University

Student

Strength & Conditioning volunteer/ intern

BUCS Super Rugby player

Scottish Exiles

Scotland U19s

Scotland U18s Development

Scotland U16s

Livello

Cocktail Bartender

Hilton

Food And Beverage Assistant

Kirkham Grammar School

Kirkham Grammar School 1st XV

Sale Sharks Rugby Club

Sale Sharks Academy U18s

I help you (Or 80% of the population) to achieve and make sustainable habit changes to optimise your health, wellbeing and fitness.

From a young age, my passion for health and wellness was ignited by my love for Rugby Union, a sport I have played since I was four years old. This passion led me to pursue a Bachelor of Science in Sport, Exercise and Nutrition Science (2:1) at Northumbria University in Newcastle, and ultimately, a fulfilling career in Personal Training.

Currently based in Hong Kong, I hold the position of Manager at The Clubhouse Hong Kong. My primary objective is to empower individuals to optimise their health and wellbeing by helping them set achievable goals and make sustainable changes.

My approach to fostering overall good health and wellness is based on the belief that small, incremental changes can lead to significant long-term benefits. I have a wealth of knowledge in various subjects, including stress regulation, sleep improvement, and dietary interventions.

As an educator, I strongly believe that knowledge is power, and I am passionate about sharing my expertise with others. I am committed to continuously expanding my own knowledge and learning from like-minded professionals. I regularly read literature, including my favorite book "Nutritional Programming" by Phil Learney, and engage in ongoing professional development to equip my clients with the most current, evidence-based information and strategies.

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Performance Score.css-goub6s{font-size:var(--chakra-fontSizes-md);font-weight:500;color:var(--chakra-colors-gray-600);display:block;margin-top:var(--chakra-space-1);}Gabriel Carroll's LinkedIn Performance

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