The Hybrid Gym Group

Gym Manager Hybrid H Queens 

Head of Group Training 

• Providing one on one personal training sessions with personalised programs, targets and nutritional advice and support	
• Extensive understanding of body fat composition, skin fold and body fat measurement analysis	
• Leading mixed ability group training classes, inclusive of eight people, catering for both new and existing clients 	
• Building and maintaining strong relationships with key clients through weekly check-ins, in turn offering a more personalised approach to coaching 	
• Designing elite level, individual and group programs	
• Assuming a mentor role of junior coaches using my past experience and knowledge to educate and inform	
• Writing educational articles on specific topics that are specific to me such as; youth training, returning to training after a break or through injury and the benefits of supplementation, which are shared with clients and published on the Hybrid blog, social media accounts, shared in email communications and posted on the website

Personal Trainer, Strength & Conditioning Coach

Rouen Normandie Rugby

Professional Rugby Player

Jersey Reds RFC

Gloucester Rugby

Leicester Tigers

Coaching busy professionals to optimal health without huge sacrifices | Manager Hybrid Gym Hong Kong

If you’re a busy proffessionals you’re probably: 

1. stressed 
2. low on energy 
3. juggling family life 
4. not looking after your health 

You might be one of the above or all of the above. 

You probably think you’re too far gone or don’t have the time to start. But work isn’t going to get less busy and unless you start looking after your health you’re on a one way ticket to burnout. 

But with small changes you can start to optimise your health and fitness in just 30 days. 

By working with a coach you can: 

1. save time and energy
2. stay motivated and on track
3. be told what to do and when to do it 

Addressing your health and fitness requires you to optimise what you’re already doing, not make more hours in the day. Physical training takes just 3 hours a week, you can make time for those 3 hours. 

If you don’t prioritise your health and fitness who will?

DM me ‘Coaching’ to make lasting long term changes.

My first Hong Kong Sevens.

Ive been here close to 5 years but this was my first outing.

With covid and travel I’ve been unable to attend since I arrived.

My health has changed massively in that time.

I used to relentlessly drink every weekend, now I only drink when I have a warranted occasion. This deserved a large weekend with friends in town.

Casual drinks aren’t really a thing for me anymore with my stomach condition.

There is a massive social aspect to health that doesn’t get spoken about enough.

But becoming comfortable socialising without drinking has been one of the biggest shifts for me.

Striking that balance I've found is key to sustainible health.

Great to see Hong Kong buzzing again this weekend. 

David  Markham

What are your pillars of health? 

Do you even have your own pillars of health…

Another great weekend travelling and playing with the Yomitan beach boys in Japan. 

When I have some travel in the diary my mental health is great. 

Physically I got back to playing the game I loved for over 10 years. 

Socially I met a whole bunch of new mates and got to lace up with some old ones.  

Socialising, exercise, travel: my life gets a lot easier when they’re all involved. 

What are you doing to improve your health?

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If you don’t know how to feed yourself what chance do your kids have? 

Massive thanks to Kellett School, The British International School in Hong Kong for having us in to speak nutrition to their students and parents.

Secondary school don’t look like that in St Helens let me tell you. 

The main problem I see with families in Hong Kong is lack of knowledge from parents.

Literally not knowing how to feed themselves and their kids.

Can you point out the proteins, carbs, fats and fibre on your plate?

Here are some principles to help fuel the family.

- Protein is a priority.
- Kids shouldn’t skip breakfast.
- At least two different colours of food on your plate.
- Stick to single ingredient nutrient dense foods 80% of the time.

A former coach of mine said “Keep it simple stupid”

Nutrition is exactly the same.

Look forward to getting in again on further topics Gabriel Carroll Jamie Hood Thomas Concu

What are some best practices in nutrition?

What are some examples of nutrient-dense foods?

2 of my consults actually said this last week... 
 
I asked “What are your biggest priorities in life?”  
 
Their response “My health and my family”  
 
But they were lying.  
 
They were working late, eating shit and not exercising… 
 
Doesn’t sound like a priority to me.  
 
Modern day we tell ourselves that work is the most important thing in the world.  
 
But you can always get another job.  
 
Everything, and I mean everything gets put on hold when you have a health or family issue.  
 
Those two individuals now have the support and a plan in place to make lasting change with their health.  
 
For themselves and the family.  
 
What are your priorities? 

The problem with health in Hong Kong is 99% of people are going about it the wrong way.

Most go from one extreme to the other and achieving nothing sustainible.

But if you can harness the right mindset you’ll be streets ahead of your average Hongkonger. 

So often, I hear people claim their health as a priority, yet their actions tell a different story. It’s Hong Kong, we’re all busy, we all have stress

Open article: Health in Hong Kong: Navigating Your Mindset Amongst the Corporate Chaos.  by David Markham • 4 min read

Health in Hong Kong: Navigating Your Mindset Amongst the Corporate Chaos.

The problem with health in Hong Kong is 99% of people are going about it the wrong way.

Most go from one extreme to the other and achieving nothing sustainible.

But if you can harness the right mindset you’ll be streets ahead of your average Hongkonger.

How to start your week right.  
 
- Eat well 
- Exercise 
- Socialise 
 
Smiles on faces, simples. 

The only 3 things you need to improve your health and fitness.  
 
Sleep - is one third of your life do it well  
 
Nutrition - you eat 3+ times a day do it well  
 
Movement - the more you move the better you feel, do it often do it well  
 
Get those right your stress will take care of itself.  
 
Fitness professionals are all trying to sell you a “Hack” for your health.  
 
Im not quite sure if that exists, you just need the right mindset and an experienced hand to guide you through the process.  
 
Habits > Everything

Over 30 and sit at a desk all day?  
 
You’re battling with sarcopenia.  
 
It’s the silent killer and you’ve never heard of.  
 
As we age our bodies naturally break down it’s own muscle mass due to a process called Sarcopenia. 
 
This leads to:  
 
- A declining quality of life  
- Decreased metabolism  
- Greater risk of injury  
 
Your main problem is now you’re older you’ve got less time and more responsibilities.  
 
But this can all be avoided by 3 hours a week of resistance training.  
 
And proper nutrition strategies.  
 
You’re playing the long game.

9 out of 10 believe there is a quick fix for their health.  
 
Hopefully you’re smart enough not to be in that bracket. 
 
But how quickly can you see the change in your health?  
 
In 4 weeks you’ll see a significant shift in your body fat.  
 
In 6-8 weeks, you’ll see visible changes in your physique. 
 
In 12 weeks you can fully transform your:  
 
- Body composition 
- Blood pressure 
- Cholesterol 
 
The habits you form while doing this will stay with you forever.  
 
You’ve probably got another 50+ years of life left to live...how do you want it to go?

Juggling work stress, family life and a social calendar can be incredibly draining.  
 
They all require your time and energy.  
 
But how much can you actually give? 
 
I’ll let you in on a secret.  
 
Those stresses aren’t going away...you have to be better at dealing with them.  
 
Have you:  
 
Put quality fuel into your body? 
Optimised your sleep schedule?  
Exercised and unplugged from work? 
 
You’ll never perform physically and mentally if you don’t.  
 
Doing these allows you to perform at your peak physically and mentally.  
 
And it all takes less time than you think.

Health isn’t just what you can see.  
 
It’s physical, mental and social.  
 
Physical: train, sleep and eat  
 
Mental: stress, unplug and feel good  
 
Social: community, connection and support  
 
Anything you would add?

What do you do to de-stress? 

We run this session every Wednesday for anyone and everyone in our community. 

An hour for people to train, socialise and unplug from whatever stress they have going on that week. 

From experienced gym goers to complete novices everyone is welcome. 

Drop me a DM if you need to de-stress. 

Mental > Physical 

Founder of The Leaf Group | Co-Founder of Ecomm Girls Club | Presenter & MC

It's a new week, and running two businesses means that currently, each week looks pretty different and to be honest it is VERY rare that everything goes to plan - but that's part of the fun! 🙃 

However, one thing I really appreciate is having certain 'goalposts' in the week that are fixed... things I look forward to, that provide some consistency, at the same place and time each week like Wednesday afternoon training at The Hybrid Gym Group. 

It is only one hour of my week, but it feels like a HUGE life hack as not only do I look after my physical and mental wellbeing, but it also serves as an hour to socialise with friends and have fun. 📈 

This is especially important considering I predominantly work alone, with a remote team, so can easily go through a day without speaking to humans in real life. 😳 

I always leave feeling 10x better than when I arrived, and being at the mid point of the week it is always the boost I need to keep going. 🚀 

What's more David Markham and Gabriel Carroll open this session up to anyone to join for free. 

Take this as your Monday reminder to look at your week ahead and make sure you have time scheduled in to take care of yourself - or, if in Hong Kong, to come and join us on Wednesday 😊 

#entrepreneurship #wellbeing #hongkong

Do you buy premium or do you buy cheap?  
 
I bet you’d want your body to be premium not cheap.  
 
Muscle mass is expensive tissue, it costs the body a lot to maintain it.  
 
Cardio is a great tool for health but won’t help you build muscle mass.  
 
Regular resistance training will: 
 
- Lower your risk of diabetes and cardiovascular disease  
- Keep your metabolism functioning optimally  
- Keep you injury free  
 
Muscle mass = longevity  
 
If you’re unsure where to start or need some help drop me a DM

Taplio

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