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.

Loughborough University scholar with a BSc in Sport & Exercise Science. I have experience in exercise prescription, nutritional interventions and high performance coaching for a wide range of populations and athletes. 

Currently based in Hong Kong, I manage our two locations made up of a multi-disciplinary team of Personal Trainers, Strength Coaches and MMA fighters. I work closely with the Board of Directors overseeing business operations whilst developing and implementing strategic plans to ensure regional targets are met.

Here’s one way to tell I’m stressed.  
 
My vision gets blurry.  
 
Throw me on a rugby field... it's not pretty.  
 
You can’t fake it. Not for long anyway. You make mistakes. Now does any of this relate to your Health & Fitness?  
 
You bet.  
 
At the time in my life when I was at my ‘best’... I followed the same protocol I’m talking about here.  
 
𝗡𝗮𝗺𝗲𝗹𝘆: 𝗜 𝗽𝗮𝘆 𝗮𝘁𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝘁𝗼 𝗺𝘆 𝗯𝗼𝗱𝘆.  
 
If I’m off, I know it’s time to step back and do what is necessary to strengthen myself. 
 
• Drink less 
• Eat cleaner 
• Sleep more 
• Lower stress 
 
(𝘢𝘯𝘥 𝘭𝘦𝘢𝘳𝘯 𝘵𝘰 𝘤𝘢𝘵𝘤𝘩 𝘢 𝘣𝘢𝘭𝘭) 
 
Obvious isn’t it?  
 
When was last time you performed your best at work, in your day to day, with any the above out of whack? 
 
You can’t. 
 
Instead you have 3 options: change it, accept it, or leave it.  
 
What is not a good option is to sit around wishing you would change it but not changing it. 
 
Over to you.  
 
📌 P.S. UTC 🤝🏻

Gabriel Carroll

How to manage your training week: 
 
(especially if you're stressed & not sleeping) 
 
Last month I was close to burnout.  
 
Monkey mind doing somersaults. Sleep gone, routine disrupted, pushing sh*t uphill as they say.  
 
Sound familiar? 
 
Pretty normal for 99% of you reading this.  
 
1. You sleep terribly one night 
2. Should you rest or still train  
 
It depends. 
 
You see, the way I look at it, if you stop every time you feel a bit tired, you’ll end up nowhere. But, pushing yourself when you're actually exhausted or ill... it's not macho, it's stupid. 
 
* 𝗯𝘂𝘂𝘂𝘂𝘁 𝘄𝗵𝗼’𝘀 𝗴𝗼𝗻𝗻𝗮 𝗰𝗮𝗿𝗿𝘆 𝘁𝗵𝗲 𝗯𝗼𝗮𝘁𝘀 😭 
 
For me, if I don’t feel like it, like last week. I start anyway. If after 20mins, I feel worse, I stop. If I just feel a little slow (as I do now), I keep on keeping on. 
 
Worst case, your body signals to sweat and it sets you up for a better sleep. The thing it makes me realise most is... 
 
→ this journey is unique to YOU 
 
How you feel. How you live. How you think.  
 
Effective coaching is more to do with EQ and helping people put out fires...especially around training. 
 
And we all need a bit of guidance during those moments.  
 
Especially when most of the world's work is done by people who didn't feel much like getting out of bed today.  
 
Monday, get after it.   
 
🤝🏻

‘I’m the wrong side of 40 and never stepped foot in a gym’.

Got this message last week on LinkedIn. 

For a lot of people, improving health and getting in shape isn't easy. This guy in particular 👇 

• Works across multiple time zones
• Gets around 5 hours sleep a night 
• Has client drinks & dinners 2x/wk

The corporate hamster wheel 😵‍💫

I appreciate we’ve all got limited bandwidth, and there’s never a perfect time to start.  

But…

If you’ve 10+ things a day blocked out in your diary... and nothing health related there...

That's your problem. You CANNOT achieve what isn’t in focus. 

Doesn't mean you uproot your entire week. Make 1-2 changes: 

1. 20 min walk post lunch 
2. Reduce processed foods 
3. Eat proteins & fats in AM

Small changes → massive upside

Good day to get started.

I'll even put your weights away for you.

🤝🏻

I woke up today feeling a 3/10.  
 
(energy and looks wise)  
 
A sh*t night sleep Sunday isn’t an ideal start to the week.  
 
Now, we all need downtime. 

But if you let stress midweek build up, the weekend doesn't just reset the count. Stress keeps a tab. 

You can't undo it all in a weekend.  
 
Which means 👇
 
Unmanaged stress compounds. You've major cardiac risks which spends 80% of its life undetectable, then takes over the body in months. 
 
It's the same other way round. 
 
You can stack small wins & build longevity by managing stress & sleep better, especially midweek. Ask yourself:
 
1. Do I need to wake up with an alarm? 
2. Can I sleep every night uninterrupted? 
3. Do I wake up feeling better than a 7/10? 
 
If you answered no. Don’t ignore it.   
 
Yes, stress is a part of life and sleep will fluctuate. But you should be able to count on 1 hand the number of days each month you feel how I did today.  
 
Accepting anything else as what you ‘put up with’ isn't a solution. 

If you don't feel, think or perform well every Monday.  
 
The first question to ask is 𝙬𝙝𝙮? 
 
Good few days in Phuket.  
 
Back to work 🤝

Constantly hitting a wall with fat loss?  
 
Well, here's a red flag I keep seeing.  
 
Luckily, the problem isn’t you, it’s your approach.  
 
And I see it a lot... especially with women. 
 
They're pushing hard; low calories, load of cardio, and a 70 hour/wk high stress job.  
 
Plateau.  
 
You look watery, tired and generally feel pretty sh*t.  
 
Even if you're in a deficit, stress-induced water retention is masking it.  
 
Solution?  
 
They double down & drive themselves into the ground even further. Psychological stress kicks in. Eating habits get worse and this is when most people give up.  
 
𝗧𝗵𝗲 𝗳𝗶𝘅 𝗵𝗲𝗿𝗲 𝗶𝘀𝗻'𝘁 𝘄𝗼𝗿𝗸𝗶𝗻𝗴 𝗵𝗮𝗿𝗱𝗲𝗿 👇 
 
1. Take your foot off the gas 
2. Prioritise your metabolic health 
3. Bring calories back to maintenance 
4. Align fat loss phases with work/social 

There’s only so much tread on the tyres.  
 
𝗗𝗶𝗲𝘁 𝘀𝗺𝗮𝗿𝘁𝗲𝗿, 𝗻𝗼𝘁 𝗵𝗮𝗿𝗱𝗲𝗿. 

This journey can be difficult. 
 
For anyone who's suffered a lot of injuries & setbacks... the rough patches have a much bigger impact than the positive ones.  
 
Always.  
 
You've good days and a load of bad days. The focus is to choose which one outnumbers the other.  
 
Progress, not perfection. 

Struggling to lose bodyfat in your 40s? 
 
(don't overlook this key area) 
 
When you're under a load of stress... be it physically, emotionally or chemically. 
 
Your liver has to work overdrive. 
 
And its basic function is to remove waste. 
 
(clear the body of the sh*t basically) 
 
If that's not happening, your body hoards a load of that rubbish. 
 
Especially in fat cells. 
 
1. Your metabolism takes a hit 
2. Your immune health takes a hit 
3. Your fat loss progress takes a hit 
 
The solution? 
 
Eat cleaner. Reduce stress. Prioritise sleep. 
 
Simple changes have the biggest impact. 
 
You know which ones to prioritise 🤝

First thing I'd discuss if you wanted to lose 10% bodyfat?  
 
Something I don’t talk about nearly enough 👇🏻 
 
𝗦𝘂𝗰𝗰𝗲𝘀𝘀𝗳𝘂𝗹 𝗳𝗮𝘁 𝗹𝗼𝘀𝘀 𝗶𝘀𝗻'𝘁 𝗮 𝗴𝗮𝗺𝗲 𝗼𝗳 𝗲𝗮𝘁𝗶𝗻𝗴 𝗹𝗲𝘀𝘀. 
 
... ahhhhhh 😱 
 
ChatGPT could tell you to eat 1200 calories. If it was that simple, everyone would be in shape.  
 
But they’re not.  
 
Why?  
 
99% of people come to me because what they’re doing isn’t working. Just eat less, do more… 
 
𝗜’𝗺 𝗰𝗮𝗹𝗹𝗶𝗻𝗴 𝗕𝗦 𝗼𝗻 𝘁𝗵𝗮𝘁 𝗮𝗽𝗽𝗿𝗼𝗮𝗰𝗵. 
 
Poor eating & lifestyle habits are engrained. People fail not because they don’t want to change... 
 
They have the wrong system for change. 
 
High stress, sh*t sleep, long work days. Throw in a hyper-aggressive deficit.  
 
𝗜𝘁 𝗱𝗼𝗲𝘀𝗻’𝘁 𝘄𝗼𝗿𝗸.  
 
1) Minimal disruption to your lifestyle. 
2) Plan for 12 months, not 12 weeks. 
 
That's my approach.  

Education drives trust. 
Trust drives adherence. 

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

How important is body fat loss for overall health?

What are key strategies for improving adherence to a weight loss plan?

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Ever tried training on 2 hours sleep? 

It happens. 

Next day comes… diet, training...out the window. 

Here’s Dan. 

Landed at 730am after flying in from Frankfurt. 

(he’s a pilot)

Got in the gym by 10am to train. 

Here's how we manage his sh*t night sleep 👇🏻

1) Get moving and sweating
2) Try keep HR below 150 bpm 
3) Choose low impact exercises
4) Focus on hip mobility & stability
5) Save your max effort for another day

There’s a 100 reasons to put your health journey on pause. 

Kids, jet lag, a 12 hour flight… you can see why it’s easy to never find momentum. 

But…

You Don't Have To Get It Right...
You Just Have To Get It MOVING!

Those who nail their health master the art of managing stress & recovery. 

______

“The greatest weapon against stress is our ability to choose one action over another.”

Biggest issue I see clients struggle with?

Especially in HK. 

Stress. 

We all have an upper and lower limit - both extremes happen, and that's OK. Be wary if it’s just a short-term state, or a perpetual problem. 

Especially at the upper end. 

Don’t get stuck here. Like training, you need to periodise health with business stressors, too. There's a time for heavy lifting, and a time to back off. If you don’t?

𝗕𝘂𝗿𝗻𝗼𝘂𝘁 𝗰𝗿𝗲𝗲𝗽𝘀 𝗶𝗻.

Simplest way I navigate this with clients is to weave conversations of the future into conversations about the present. 

𝗛𝗲𝗿𝗲’𝘀 𝘄𝗵𝗮𝘁 𝘁𝗵𝗮𝘁 𝗹𝗼𝗼𝗸𝘀 𝗹𝗶𝗸𝗲 👇🏻

1. What’s the next 10 weeks look like? 
2. Any travel or business trips planned?
3. Many big social events on the cards?
4. Is now a good time to push fat loss?

It’s simple. 

Having the conversation, from a place of genuine care and interest, you’d be amazed how many times I’ve seen clients step back and re-evaluate their workload.

Stress is a part of life. But, your health has to be the bigger picture.

Can't do much without it.

Here’s the supplements I recommend:

(the goal of each is simple)

What should I take, why and when?

The 4 areas I prioritise 👇🏻

1. Stress & sleep 
2. Energy & brain fog
3. Gut health & digestion
4. Fat loss & inflammation

Here’s where to start:

THREAD 🧵

Supplements Playbook

Unsure where to start with training? 
 
Here's what to do 👇
 
I meet a lot of people who've never trained.  
 
Nothing, for years.  
 
So, if I had to start tomorrow, here’s how I’d approach it👇🏻 
 
1. Lift weights, full body 2-3x a week 
2. Cardio is gold standard for longevity 
3. Average 80-90K steps across 7 days  
4. Avoid max effort & inc volume over time 
5. Pair upper/lower body exercises together 
 
As you age, the cornerstone of long term health is having more muscle mass. 
 
𝗜𝘁'𝘀 𝘆𝗼𝘂𝗿 𝗹𝗶𝗳𝗲 𝗷𝗮𝗰𝗸𝗲𝘁.  
 
So, focus on the 5 areas above. It's the simplest way to get results over time.  
 
Beginner, or not, whatever has kept you from starting... 
 
It should have no bearing on what you prioritise going forward. Your health isn’t confined to a gym floor. 
 
Just start with 1 positive change to your week. 
 
Good day to start 🤝

If you're constantly craving foods... 

Made worse with boredom, stress, fatigue.

Your body gives you a signal that isn't always very helpful. 

So it's important to understand how to navigate it. 

I don't think fat loss is complicated.

Adherence is.

Here's an overview to get you started 👇

How to manage your cravings 

The best way to lose fat:

Having a personalised plan.

But most people just make it up as they go. 

Here’s the blueprint I use to get busy professionals in shape. 

(so you can do the same) 🤝

CEO Fat Loss Blueprint 

If you want to 👇

1. Have better energy
2. Make fat loss easier
3. Control your cravings

You HAVE to manage your gut health. 

Here’s where to start:

THREAD 🧵

How To Fix Your Gut 

How I approach health with a busy exec: 
 
(that has CEO syndrome) 
 
Yes, I made that term up. But, it’s pretty obvious to spot.  
 
• Blood pressure is high 
• Physical signs of stress  
• Waist is wider than hips 
• Dysregulated hormones 
 
Here’s what I do👇🏻 
 
1. Improve sleep 
2. Use HRV in AM 
3. Longer warmup sets 
4. Pull back cardio volume 
5. Stick to 2 sets per exercise 
6. HR below 120 between sets 
7. Eat nutritionally dense meals  
8. Reduce all chemical stressors  
 
Now, the success of this long term requires 1 thing. 
 
𝗦𝘆𝘀𝘁𝗲𝗺𝘀.  
 
Someone who’s spinning a 100 different plates... their results have little to do with the goals they say they want. It has everything to do with the systems they implement.  
 
You might want to be 15% bodyfat.  
 
But, that’s a pointless goal until you integrate accountability & structure needed for those results to happen. 

Many roads lead to Rome. 
Find the one for your lifestyle. 
 
That’s my take anyway.

How crucial are systems for achieving long-term health goals?

What is the significance of using HRV for health management?

How important is it to reduce chemical stressors for overall health?

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