I hope everyone has kept safe in the storm and no lasting damage done. I've checked out the court in Pui O for tomorrow's class and it's not in a great state so tomorrow mornings 9am class will be cancelled. 12pm class in Mui Wo still on as usual (providing the sports centre hasn't been washed away!)

**7 pm PUI O CLASS ** I have unfortunately taken the decision to cancel this evenings class. Although the rain has eased, the thunderstorm warning is still up and T3 expected to be called very soon. In addition the air quality has been horrible this afternoon and would counteract any hard work we put in. Better safe than sorry. Rargh!

The weather looks set to change later in the week so let's make the most at tomorrow's classes. 9am in Tong Fuk 7pm in Pui O Don't forget to book/message me to let me know your in!

MEDITATION - some people do it, some don't. I'm trying to make a conscious effort to 'stop' and breathe, switch off, relax. The only problem is I'm not very good at it. I find the only time I am truly focused on my breath and my body is when I'm doing a headstand (mostly to avoid falling over like a tit). So for the time being I'm going to headstand every day and use it as my 'meditation' to create calmness, awareness and time away from life's distractions and see how it benefits me. Does anyone else feel they need 5 minutes away from 'life'? What do you do?

Feeling much better and stronger (although still sound like a man according to a certain 5 year old), so happy to say tomorrows Saturday morning Tong Fuk session is ON! Following on from that, here is an interesting article about whether or not to train when you're ill. Lots of factors to think about, but I can safely say I needed the 5 days off that I've had but can't wait to get stuck back in to training. https://www.precisionnutrition.com/working-out-when-sick

Hi all, I hate to say it but I am having to cancel both of tomorrows classes due to illness. In other news, it's also my birthday tomorrow so I set you this challenge 💪: 28 squat jumps 28 lunges 28 push ups (knees or toes) 28 second superman hold 28 second plank hold 28 mountain climbers 28 burpees Does not have to be completed like that, they can be broken down into chunks i.e. 7 reps of each exercise and do 4 rounds - just get it done! Let me know your finishing time!! 3 guesses for how old I'll be 😂

Just a few of the benefits of training as a group. Look forward to seeing you all at this weeks groups! Don't forget to book your slot 💪

It's Saturday tomorrow, the sun is going to be out, let's get our sweat on! 9am in Tong Fuk. Book online or message me to let me know who's coming 🏃🏽‍♀️💪

A lot of you will notice I use resistance bands a lot in my sessions. Not only are they small, easily portable and cheap,there are so many benefits... •as you stretch the band, the tension increases making it superior to free weights. •both the eccentric and concentric parts of the movement have resistance in them leading to greater strength through the whole range of motion and resulting in complete muscle stimulation. •versus free weights it is a much safer way to increase bone strength and prevent osteoporosis. •last but not least, a great way of training your back muscles (5 examples in the video) which is otherwise hard with no equipment and an area often overlooked in people's training but VITAL to a balanced training programme not to mention spine health and proper posture.

Don't forget to confirm your place in tomorrow's two classes (9am and 12pm) by booking online or sending me a message. See you there!

How long is a piece of string? As much as I am there to guide you, motivate you and inspire you, the rest comes down to your commitment and dedication to change.

If kids can do it, so can you 😜 See you on the court this week 💪