Working with a Certified Personal Trainer (CPT) & Certified Nutrition Coach (CNC) can profoundly transform your life. By combining physical activity with a nutritious diet, you can experience increased energy levels, improved overall health, enhanced mood, & greater confidence. This holistic approach not only boosts physical well-being but also positively impacts mental health, leading to a more fulfilling & vibrant life. A life where you have the energy to dream big, & then go after your dreams. Personal Training & Nutrition Coaching can:

• Increase Your Energy Levels: Regular exercise & proper nutrition are essential in giving you the energy you need to tackle daily tasks with vitality.

• Improve Your Overall Health: Exercise & good nutrition drastically lowers your risk of chronic disease such as heart disease, type-2 diabetes, osteoporosis, depression & obesity. Even a 1kg loss of body weight is associated with a 17% decreased risk in the development of type-2 diabetes.

• Enhance You Mental Health: Physical activity releases endorphins, known as "feel-good" hormones, which can help reduce stress, anxiety, & symptoms of depression. Increased blood flow to the brain during exercise is also beneficial for brain health, with research showing exercise decreases the risk of developing cognitive & nervous system illnesses such as dementia.

• Boost Your Confidence: Achieving fitness goals & maintaining a healthy diet feels amazing! The confidence you gain from achieving your goals & developing a healthy relationship with food & exercise is priceless.

• Extend Your Lifespan: Research shows that regular physical exercise & good nutrition play critical roles in increasing lifespan - with studies showing regular physical activity extending participant lifespans by up to 6.9 years!

I'm fully certified under the National Academy of Sports Medicine (NASM) as a Certified Personal Trainer (CPT) & Certified Nutrition Coach (CNC). Based in the United States, NASM is the most respected & trusted certification in the fitness & wellness industry. With a mission to empower the world’s fitness professionals to change the lives of their clients through scientifically sound, evidence-based fitness practices, NASM is the gold standard in fitness credentials.

I also hold a BSc, PG-Dip Sci & MSc in Biological Sciences. In my MSc thesis, I researched the human health impacts of heavy metals from fish consumption, the sources of heavy metal contamination in New Zealand aquatic systems & their bioaccumulation in fish. This data was used to set recommended fish consumption guidelines in New Zealand & gave me a deep appreciation of how what eat impacts our health.

If your primary goal is fat loss, setting an original goal of losing 5-10% of your body weight is a good place to start. This will give you significant health improvements in many biomarkers, including blood pressure, cholesterol levels, blood sugar control, & cardiovascular health. You'll also reduce your risk of developing obesity-related conditions such as type 2 diabetes, heart disease, & certain cancers. Even a small weight loss of 5kg is associated with a 55% reduction in the risk of developing type 2 diabetes.

Once started, you can expect to lose 0.5-1kg per week of your plan. This ensures your fat loss is sustainable & doesn't trigger a strong physiological hunger response from your body. Rapid weight loss schemes almost always result in rebound weight gain in EXCESS of the original weight (i.e participants end up weighing more than they did before starting the rapid weight loss scheme) due to the body's physiological response. This includes strong hunger signals & a decrease in metabolic rate, meaning that your body adjusts to lower energy intake, making it harder to lose weight in the long term. Rapid weight loss can also put you at risk of:

• Nutrient Deficiencies: Severely cutting calories can result in inadequate intake of essential nutrients, leading to deficiencies and potential health issues.

• Muscle Loss: In extreme cases, your body may break down muscle tissue for energy, especially if protein intake is insufficient.

• Fatigue and Weakness: Low calorie intake can cause fatigue, weakness, dizziness, and difficulty concentrating due to reduced energy availability.

• Hormonal Imbalance: Drastic calorie restriction can disrupt hormone levels, affecting metabolism, mood, and overall well-being.

• Increased Risk of Binge Eating: Severely restricting calories can trigger intense hunger and cravings, potentially leading to binge eating episodes.

By adhering to a 0.5-1kg weight loss per week plan, you'll safeguard your health & wellbeing whilst achieving sustainable fat loss.

Your results will depend on your goals (i.e fat loss vs muscle gain), your state (i.e deconditioned vs already exercising), frequency of exercise & adherence to your plan. You can expect an immediate benefit to your brain health, productivity, mood, & energy levels following the completion of your first workout. This is as blood flow to your brain improves during exercise & endorphins are released.

After one month, you'll typically see noticeable differences in body composition & fitness. Complete body transformations involving significant weight loss or muscle gain typically requires at least 3 months. This ensures that your transformation is sustainable & you don't trigger a strong physiological hunger response.

Losing significant amounts of body fat too quickly triggers your body to increase hunger cues, & for this reason the vast majority of people who lose weight too quickly actually regain MORE weight than their original weight across a 12-month period. Amplified hunger signals can last for TWO YEARS after weight loss, so taking the time to lose weight gradually is critical for long-term success. In this way, I'll work with you ensure the weight you lose stays off for the long term.

If your main goal is muscular hypertrophy (muscle gain), you can expect to gain 0.2-0.5kg of muscle per month during the initial stages of training on average. Advanced lifters can expect more modest gains of 0.1-0.2kg per month. This will also require an appropriate supportive diet.

Yes! I offer online personal training & nutrition coaching so you can work with me wherever you are in the world. This is perfect if you're based outside Hong Kong, where I currently conduct in-person sessions. Online training has a number of advantages including:

• Flexible Schedule: Training online lets you schedule a time that suits your lifestyle, whether it's early morning, during lunch breaks, or in the evening.

• Saves Time: Eliminate the need to commute to a gym, saving time & making it more convenient to stick to your fitness routine.

• Flexible Location: If you have a role that requires travel, online training is incredibly effective in ensuring you stay consistent with your fitness goals regardless of your location. It's also perfect if you're going on an overseas holiday but want to maintain your fitness.

• Comfortable Environment: Stepping into a gym can be intimidating at first when you're new to exercise. I completely understand how that feels. For that reason, online training in the privacy of your own home can be a great place to start. It also lets you exercise in the comfort of your own home if you can't access a gym.

I charge $680HKD ($87USD) per 60-minute training session. This includes training sessions at my gym in West Kowloon OR online training sessions. If you prefer the convenience of training in-person in your home or in a gym closer to your location, a transport fee will apply as follows:

- Flat Rate Of $200HKD: Offshore Islands (Cheung Chau, Lamma, Peng Chau, Lantau, Discovery Bay), Sai Kung, Tuen Mun, Yuen Long, North District (Lok Ma Chau, Shueng Shui), Shek-O, Tai Tam, Deepwater Bay, Clearwater Bay, Tsuen Kwan O, Lohas Park.

- Flat Rate Of $100: Stanley, Aberdeen, Chai Wan, Shatin, Tsing Yi.

As an independent personal trainer & nutrition coach, I have the flexibility to train you at your most convenient location. You have the option of training with me at my gym in Kowloon, Hong Kong, or I'm able to train you in a number of gym spaces throughout Hong Kong. Simply let me know your area & I'll provide you with a list of the closest gyms available near you to chose from.

I'm also available to train you in the comfort of your own home, whether online or in person. Please note that in-person training sessions may incur an additional transport charge depending on the location, as follows:

- Flat Rate Of $200HKD: Offshore Islands (Cheung Chau, Lamma, Peng Chau, Lantau, Discovery Bay), Sai Kung, Tuen Mun, Yuen Long, North District (Lok Ma Chau, Shueng Shui), Shek-O, Tai Tam, Deepwater Bay, Clearwater Bay, Tsuen Kwan O, Lohas Park.

- Flat Rate Of $100: Stanley, Aberdeen, Chai Wan, Shatin, Tsing Yi.

Your wellness transformation will follow a systematic, science-based plan completely tailored to your unique body & lifestyle. First, book in for an INITIAL CONSULTATION where we'll discuss your fitness & wellness goals. Then, we'll complete the following steps:

1) Pre-exercise Screening: You'll need to complete a Physical Activity Readiness Questionnaire (PAR-Q+) to give me more information about your current health status. This ensures that you're ready to start a new exercise & wellness plan & don't have any underlying medical conditions that could impact your plan.

2) Baseline Assessment & Goal-Setting Session: After you're cleared to proceed, we'll brainstorm your goals & choose your most important goal. Together, we'll make sure your goal is SMART (Specific, Measurable, Achievable, Relevant, and Time-Bound). I'll then perform a baseline assessment to get an idea of your starting point. This will be tailored to you but typically includes:

a) Body Fat Analysis

b) Weigh-In & BMI calculation

c) Body Circumference Measurements

d) Postural Assessment To Check For Muscle Imbalances

e) Performance Assessments As Needed

In this step, we'll also discuss any barriers you faced in achieving your fitness & nutrition plans in the past, & create a plan on how to overcome these moving forward.

3) Create Your Plan: I'll create a customised fitness & nutrition plan for you that accounts for your lifestyle, how much time you have to dedicate to exercise & meal preparation, & where you're currently at.

4) Take Action: The fun part! Here, you'll take action on your unique plan, having access to my support & guidance along the way. This stage will initially last for one month. We'll perform a baseline assessment of your body fat, BMI, & body circumference measurements after 2 weeks to track your progress.

6) Assess, Adjust & Repeat: After one mesocycle (typically one month), we'll perform a formal review of your progress & pivot where necessary.

7) Reach Your Goal: Celebrate your hard-earned success & achieving your goal. This is SO rewarding!

8) Maintenance OR Set A New Goal: Use the techniques, tools & knowledge you've gained on this journey to maintain your healthy lifestyle, or set a new goal.