The Clubhouse Hong Kong

Manager

The Hybrid Gym Group

Head of Education

Senior Coach

Mentor

Strength And Conditioning Coach

HKFC Rugby

Coach

Northumbria University

Student

Strength & Conditioning volunteer/ intern

BUCS Super Rugby player

Scottish Rugby Union

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.

People that work in crypto understand compounding better than anyone.

A small daily gain snowballs into outsized returns.

Health works the same way, but most people treat it like a short-term trade.

When we delivered a health presentation to MANTRA last Friday, I saw the same patterns I see all the time with busy professionals:

•⁠ ⁠Skipping breakfast to ‘save time’ or ‘save calories.’
•⁠ ⁠Running on caffeine until the afternoon.
•⁠ ⁠Working long hours, then struggling with poor sleep.

It’s a strategy that works in the short term, until it doesn’t.

Because your body, like a trading account, has a finite tolerance for stress/volatility. 

Push it past that ceiling and the cost compounds negatively:

•⁠ ⁠Energy crashes mid-afternoon.
•⁠ ⁠Sleep quality deteriorates.
•⁠ ⁠Performance inside the gym stalls or even reverses.

The fix isn’t about hacks or piling more on.
It’s about building small, repeatable systems that compound over time:

•⁠ ⁠Start the day with 35g + of protein instead of just coffee.
•⁠ ⁠Use caffeine strategically, not as a crutch.
•⁠ ⁠Protect 7 hours of sleep like you’d protect your capital.

For people that work in crypto, this is the difference between just surviving the day and performing at a high level consistently.

Because in both markets and in health, short-term thinking costs you.
Compounding wins build lasting results.

Thanks for having us over John Patrick Mullin 🤝 

Gabriel Carroll David Markham The Clubhouse Hong Kong Jayant Ramanand

Jamie Ross

Helping busy professionals build strength, energy & structure without extremes.

Do you ever hit October already running on fumes?

You tell yourself you’ll “push through Q4” on caffeine and willpower.

Work stacks up. End-of-year deadlines are pending. Travel ramps.
Sleep slips. Workouts become hit or miss. Energy flatlines.

Sound familiar?

In my experience, this is how most people approach Q4, trying to do more when the tank is already low.

It feels chaotic. Messy. You’re not heading in any obvious direction. And the mental load builds.

Now it’s harder to start, let alone stick.

But here’s the truth: staying on the ball is simpler than you think.
Hard? Absolutely. But simple.

If you just locked in 3 anchors:

1) 3 sessions per week → strength, structure, momentum.
2) Protein + veg at dinner → recovery, fat loss, less late-night snacking.
3) 7 hrs of sleep most nights → energy, cravings under control, resilience under stress.

Within weeks, you’d feel leaner, more energised, and far better prepared for the pressures of Q4.

Most clients are shocked by how simple the switches are.

I tell them the same thing I’ll tell you:

A simple plan followed properly beats a frantic plan followed half-arsed, every single time.

So instead of trying to out-grind Q4, build a simple system. Then focus on how you’ll stick to it when the pressure’s on.

And if sticking to it feels impossible on your own?
That’s where a coach can help. 🤝

Aesthetics Are Rented. Health Pays the Mortgage.

Most people chase the mirror.
Few build what the mirror reflects.

You’re trying to look the part before you live the part. That’s backwards. Your body only follows what your habits sustain.

Here’s the system: Health → Performance → Aesthetics. In that order. Always.

1. Health Is the Foundation

Sleep, nutrition, movement, and stress management set the conditions for change. Nail these, and you manage energy, make better decisions, and lock in results. Small wins compound.

2. Performance Is the Amplifier

Train with intent: good technique, repeatable sessions, and progressive overload. Consistency outperforms random intensity. Higher performance means your effort delivers more return.

3. Aesthetics Are the By-Product

Lower body fat. Better muscle tone. When health is stable and performance climbs, your physique reflects the work. Not forced, but earned.

One Clear Insight ⬇️

Stabilizing sleep and blood sugar reduces cortisol, your stress hormone.
This cuts cravings, boosts recovery, and drives sustainable fat loss.

Data doesn't lie, steadier inputs create steadier outcomes.

Your Formula 🫵

1️⃣ Health First: Sleep 7–8 hours nightly in a consistent window. Anchor meals with 25–40g protein and fibre Walk 8–10k steps daily, plus 10–15 minutes after meals to manage blood sugar.

2️⃣ Train for Performance: Lift 3–4 times weekly, 45 - 60 minutes, focusing on compound lifts. Track progress, leave 1–2 reps in reserve, and add small gains weekly.

3️⃣ Guard Recovery: Stop caffeine 8 hours before bed. Eat dinner 2–3 hours before sleep. Dim lights and avoid screens 30 minutes before bed.

The Mindset Shift  ⬇️

Stop chasing the output. Nail the inputs. 
Health builds performance. Performance shapes aesthetics.

That’s how you build results that last.

19 busy men. 8 weeks. One shift that changed everything.

When we kicked off The Clubhouse Hong Kong x AIA Corporate Wellness Project, the goal wasn’t a flashy before-and-after.

It was to help high-performing men rebuild the basics that slipped while they were building careers and families.

Sleep. Strength. Movement. Recovery. The stuff that actually moves the needle.

After 8 weeks, the data is clear:

- Average body fat down -3.9% without aggressive dieting or tracking calories.
- Biggest reductions around the midsection, the area most linked to stress and long-term health risks.

But the real wins weren’t on the scale:

- Better, more consistent sleep.
- Higher, steadier energy across the day.
- Clarity on the few behaviours that make everything else easier.

They didn’t do more. They did the right things more consistently.

Prioritise sleep. Lift with intent. Move daily. Recover properly. 
Do that and everything else improves. 

Energy rises. Stress falls. Performance follows.

Health isn’t built from extremes. It’s built from consistency, simplicity, and structure that lasts.

Health and longevity are long games. 
These 19 men are now set up to win them 🤝 

Gabriel Carroll Thomas Tso

The same mindset that drives high performance at work often destroys consistency in health.

I’ve seen it in teachers, corporate workers, and everything in between.

The harder we push, the tighter we try to control every variable, the faster things unravel when life gets busy.

You start a plan. 
It’s on the money, structured, strict. 
It works for a bit, until work blows up, sleep dips, travel hits.

And suddenly, every “rule” that kept you on track becomes the same thing that knocks you off it.

That’s not a discipline problem. That’s a system problem.
Rigid plans remove choice, which looks like control.

But they also remove feedback.

You never learn how food, stress, or sleep actually change your hunger, energy, or recovery. You just learn to follow rules, and feel guilty when you can’t.

Here’s the truth: the goal isn’t to eat less or train harder forever.
It’s to build a rhythm that holds under pressure.

Because real progress isn’t made in perfect weeks, it’s made when life gets messy and you still stay steady.

From a physiological side, your body doesn’t run on rules.
It runs on signals.

Hunger hormones like leptin and ghrelin respond to sleep, protein, fibre, and consistency. 
When those are dialled in, food noise drops naturally.

No willpower required.

Flexible doesn’t mean “anything goes.”
It means clarity with room to move.

Simple, repeatable plates you can assemble fast ✅ 
Portion guides you can eyeball anywhere ✅ 
Guardrails that bend, not break ✅

That’s what long-term health looks like.

Control without obsession. Structure without burnout.

The question isn’t:
“How strict can I be?”

It’s:
“How sustainable can I make this?”

Because when your plan fits your life, consistency becomes your edge, not your enemy.

Curious what’s one rule you used to think you had to follow that you’ve since unlearned? 💭

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