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If you’re overweight, work in an office and want to get in shape here is the first thing I would adjust. Control your blood sugar at breakfast. Swap out higher carb options such as bread, oats and cereal. Favour higher protein and fat options, these will keep your energy more consistent whilst you’re sat at your desk. Push your carbs back to later in the day or around your training. If your not training, you need to start. Small changes big returns.

90% of people who want to get in shape never will. You probably have a good idea of how to become healthy, but you’ve still not done it. Why is that? - No accountability  - No roadmap or milestones to work towards  - I don’t have the time…(3 hours a week is enough) Alev Arnavut 10 weeks out from her wedding day and looking the best I've seen her. All by having a plan in place.

I used to feel guilty taking time off work. Now I think it’s a must. Great week in Phuket with Katie Patterson Build the life you want.

What will 60 years old look like for you? This is Nicholas Bloom. - Works in finance  - Super stressful job  - Family man and considered a senior citizen Looks younger than people half is age. Whats the secret? - We weight trains 3 times a week - We track his sleep and energy - We eat a high protein diet He invests 3 hours a week to come and physically train. The rest he’s doing anyway, we’ve just optimised his choices. The years it will add on are priceless.

As a parent who works in corporate, it’s possible to take control of your health without it feeling overwhelming. But your goals and motivations might look a little different from the typical gym-goer: You’re not doing it: - To chase a six-pack. - Run yourself into the ground. - Or to relive the fitness levels of your 20s. Instead, you’re doing it: - To feel sharper, more focused, and energised at work. - To manage the stress of your career and busy personal life. - To invest in your long-term health, so you can be around longer for the kids. This isn’t about crash diets or quick fixes, it’s about creating a sustainable, personalised approach to your health.

The resistance training you're not doing is holding you back in so many ways. Another great Tuesday night talk with Sean Hagerty and Alison Wanger talking running performance. - Theory - Practical - Running faster Your sports performance is limited by your bodies physical capabilities. Train the body that performs the skill. The Clubhouse Hong Kong: Built for life.

Are you stuck in a running rut? Tired of chasing PBs while everyone else’s Strava splits leave you in the dust? It’s time to stop running in circles. Join Coach Sean Hagerty for an exclusive 60-minute workshop that will transform the way you run. Discover the game-changing role of strength training in building a smarter, faster, and more durable stride. In this session, you’ll learn how to: - Program strength exercises that elevate your running performance. - Reduce injury risk to make sure you stay consistent week after week - Shave seconds off your time whether you’re a first-time runner or seasoned marathoner. Workshop Breakdown: 30 minutes of theory to break down the science of strength and running. 30 minutes of practical application to put your newfound knowledge into action. Because every second counts, and smarter training starts here. Sign up below 👇 https://lnkd.in/g-vsyQ3X

Do you want to add 10 years onto your life? If you could, I’m sure you would. Investing in your health today, gives you the best chance of that happening.

Is your head about to explode juggling your health and your career? In Hong Kong’s fast paced corporate world, staying healthy can feel like an impossible task. Yesterday, we gave a health talk at Walkers, where we tackled this very challenge. Within just 5 minutes we uncovered 3 simple, actionable changes that can: - Reduce workplace fatigue. - Improve energy levels and focus. - Support long-term health and productivity. If your workforce needs a helping hand with their health myself and Gabriel Carroll would love to speak to you. Drop me a DM and we can organise Big thanks for having us. Shana Ray Paul Aherne William Lee Henry Williams Katie Patterson

We’re closing the gym! Next weekend we’ll close The Clubhouse Hong Kong as we take our first team trip. We’re off to Bangkok to practice what we preach and compete in HYROX APAC! More than half of our team have never competed in HYROX and are quietly bricking it…yes, these are guys that work in health and fitness. It’s normal. The trip will have all the aspects of health we believe in…physical, mental and social. Physically we’re all competing in the pro category. Mentally it will be a new challenge and achievement for the team. Socially, well we’re pretty good at that anyways. Bangkok, The Clubhouse Team will see you soon. What could go possibly go wrong?

Pro tip…pretend to play golf so you can join the Smack Sixes golf trip to Phuket. The perfect crime. One hell of a weekend with some of Hong Kong’s finest. Some terrible golf, some great blokes and plenty of memories made. See you next year.

I’m very proud of this group of people. I’ve worked in lots of teams in my life, some bad and some good. The best ones have one thing in common…good people. Opening up The Clubhouse Hong Kong I never wanted anyone to feel like work was a chore. I never wanted anyone to dread Monday mornings. We all had a little skip in our step Monday morning coming back after our trip to HYROX Bangkok. Good times with good people.  The Clubhouse: Built for life.