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Mum of 3, super stressful job, athlete…juggling all of these might seem impossible. But Danielle Roman made it work. Like most proffessionals in Hong Kong she struggled with her sleep, nutrition and stress management. Now she’s excelling with everything life throws at her. Simply through investing in her health and having the right people around her. This goes far beyond physical training. The Clubhouse Hong Kong: Built for life.

What does built for life look like? Is it completing your first Hyrox on your 62nd birthday?  Is it finding a new community as you navigate life? Is it making your daughter proud? Meet Daniel M. Wanger, He’s always been active but recently decided to invest in his health even further. He joined The Clubhouse Hong Kong 4 months ago and like a fine wine is getting better with age. So much so he signed himself and daughter Ali up for their first HYROX APAC in Taipei this weekend. Hitting personal bests in the gym, increasing his lean muscle mass and enjoying life. Health is physical, mental and social. It’s never too late to start investing in your health. You’ve got the rest of your life to go.

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.

“I’ve got a busy week not sure if i’ll have time to train.” Sound familiar? Exercise should be your priority, not the first thing you drop when things get stressful. - It’s your headspace  - It’s time invested in yourself - It keeps you physically and mentally on point Set it in your diary at the start of the week, make it a non negotiable. No one else will do it for you, fill up your own cup first. If you’re really strapped for time find someone to guide you through everything.

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.

If you wake up in pain most days but aren’t doing anything about it, imagine what you’re going to be like in 10 years time. If you don’t look after your body your quality of life will quickly decline. Follow these to age with grace: - Strength train 3 times a week to build muscle - Use cardio to train heart heath and recoverability - Incorporate mobility and stretching 1-2 times a week to keep the body moving Exercise can literally add 10+ years onto your life. The sooner you start the sooner you see the returns.

If you start looking after your body now, you can be in better shape physically in 10 years than you are today. Even if you’re a time-strapped, dealing with work stress, it’s possible. All you need is the right structure, support, and accountability to make it happen.

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.

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.

You’re not slowing down you just need to re-focus.     When I stopped playing rugby, It left a void in my life. I quickly realised what I was missing: competition.     I discovered Hyrox racing and it’s been a game changer. It gives me a reason to push myself and keep progressing. Whether it’s improving my strength, conditioning, body fat, or even just feeling better, I need to see progress. Without it, I feel stuck.      Now I’m in my 30s, I keep saying, “I’m coming into my prime.” It started tongue and cheek, but I’m not ready to accept I’m slowing down, I don’t think I ever will be.     We all need progress and competition in our life, no matter how old we are.      What are you doing to keep your focus?

From cancer to clean and jerks. This is Kylie. Stage 2b malignant melanoma. 3 surgeries, 17 rounds of immunotherapy. She’s strong, socialising and got a new outlook on life. - She’s 8kg down since she started back at the gym  - She hasn’t counted a single calorie - She fills up her own cup first She is mentally one of the strongest people I know. She’s now showing No Evidence of Disease (NED) and fully investing in her health. What excuses have you told yourself why you aren’t investing in your health?

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.

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?