The List #223, Oct 1 2014

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Issue 223 1 October 2014

EVERY TWO WEEKS

T h e M a g a z i n e T h at K n o w s

Getting Ripped E ve r y b o d y i s d o i n g i t

CONTENTS

14

06

08

05 Editor’s Letter

What’s In

New fall looks from Zalora are sophisticated, feminine and, better yet, affordable!

06 Guestlist

14 Feature

Vintage Vroom

Rev up for sexy, retro rides at the first Classic and Vintage Car Festival this October.

08 Wishlist

Trendwatch

The launch of Urban Outfitters in Hong Kong has been a long time coming, but the wait is finally over.

Lookbook

Bikini Fit co-owner Tricia Yap tells Andrea Lo about her favorite things.

Beauty and Wellness

World record-holder Simon Holliday shares some open-water swimming tips for beginners.

KNOW & TEL

Hardcore Workouts p.22

Personal Trainers p.26

Take The Leap

Ripped is the new fit these days, so we ask Hong Kong trainers to explain how to go from zero to hero.

42 mr. Know-it-all

Totally Gutted

What’s all this about the gutter oil scandal. Is it really that bad for you?

50 Baby Pak choi

Awkward Pregnancy Photos

Managing editor Sarah Fung shares some tips on taking natural-looking pregnancy photos.

Sports Physios p.30

Cool Gear p.34

Nutrition Shops p.38

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Th e M aga z i n e That K n ow s

HK Magazine media

Publisher and General Manager | Greg Crandall

The List Magazine Media Ltd.

Editorial

Part of HK Magazine Media Group 302 Hollywood Centre, 233 Hollywood Road,

Editor-in-Chief | Zach Hines Managing Editor | Sarah Fung

Hong Kong

Senior Consulting Editor | Kate Springer

Tel: 852-2850-5065 Fax: 852-2543-4964 E-mail: thelist@hkmagmedia.com

Staff Writers | Andrea Lo, Evelyn Lok

Associate Editor | Charlotte Mulliner Contributors | Sam Hui

Production Production Manager | Blackie Hui Art Director | Pierre Pang Designers | Siu Fa Wong, Tammy Tan Production Supervisor | Kelly Cheung

Finance Finance Manager | Karen Tsang Assistant Finance Manager | Penny Cheng Senior Accountant | Alex Fung Internal Compliance Officer | Lucy Wong Accountant | Winson Yip Assistant Accountants | Coa Wong, Edwin Lee

Advertising & Circulation Director of Sales | Gary Wong Strategic Sales Director | Jan Cheng Associate Advertising Director | Joe Ng Senior Sales Manager | Joyce Wu Senior Advertising Manager | Kent Ma Advertising Managers | Dominic Lucien Brettell, Keiko Ko, Rita Ng Assistant Advertising Manager | Arena Choi Advertising Executives | Harriette Cheung, Lamy Lam, Winnie Cheng Advertising Coordinator | Christine So

Marketing Marketing Manager | James Gannaban Marketing & Circulation Executive | Charmaine Mirandilla Accounts Services Executive | Sharon Cheung

ONLINE Online & Social Media Manager | Katie Kenny Web Developer | Timothy Cheng

Editorial

Advertising

E-mail: thelist@hkmagmedia.com

Tel: (852) 2850-5678 Fax: (852) 2543-4088 E-mail: advertising@hkmagmedia.com

Copyright 2014 The List Magazine Media Ltd. The contents of The List are the property of The List Magazine Media Ltd. Reproduction in whole or part without permission is strictly prohibited. The List may not be distributed without the express written consent of The List Magazine Media Ltd. Contact the Advertising Director for ad rates and specifications.

All advertising in The List must comply with the Publisher's terms of business, copies of which are available upon request.

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In Hong Kong, theList magazine is pleased to be a member of:

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Before you decide to purchase or use the products and/or services that our magazine introduces, you should gather further information about the same in addition to the representations or advertising contents in our magazine. The contents in articles by guest authors are the author’s personal views only and do not represent the position of our magazine or our company.

Please gather further information about the products and/or services before you decide to purchase or use the same.

editor’s letter

Power Hour

It seems everywhere we look these days, we see women who are lean, mean and totally sexy. This emerging fitness trend emphasizes strong, muscular bodies, healthy diets and long-term health benefits. If you’re ready to make a serious change in your lifestyle, this issue of The List will lead the way.

We’ve not only covered a Fatty to Fittie workout guide in our feature (p.14), but we’ve also highlight a slew of hardcore workout programs (p.22), personal trainers (p.26), and even sports physios (p.30) for when pain stymies gain.

Of course, it’s not a fitness guide without some cool gear. Turn to p.34 for workout inspiration that will make you look as good as you feel.

Good luck,

Kate Springer Senior Consulting Editor

Get in Touch I’d love to hear from you! E-mail me: kate.springer@hkmagmedia.com Find me on Twitter: @katespringer

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Flagship Designer Showroom: 1/F, Horizon Plaza, Ap Lei Chau. 2877 3295 www.tequilakola.com

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Make a Date Our picks for the month

Classic and Vintage Car Festival

Oct 11-12

Oct 16-30

Vintage Vroom

Shine Bright Like a Diamond

Rev up for sexy, retro rides at the first Classic and Vintage Car Festival, set to be held at the New Central Harbourfront.

Festival goers are encouraged to go dressed in their retro finest. There will be food and drink booths, modern and vintage shopping, plus arts and crafts.

11am-10pm. New Central Harbourfront. www.hkclassiccars.com. $280-400 at the door

Oct 15

In the Pink A morning reception hosted at the Australian ConsulGeneral’s residence, the Pink Champagne Morning Tea aims to raise money for the Hong Kong Breast Cancer Foundation.

You’ll get the chance to check out the art deco-style residence, plus mix and mingle with guests over pink delights.

10:30am. Australian Consul-General’s residence, Deep Water Bay. $500 from www.eventbrite.hk, before Oct 10. Visit www. ozhongkong.com for more info.

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Luxury jewelers Van Cleef & Arpels is bringing its Parisian school of jewelry and watchmaking courses to PMQ. There will be 10 courses available, including “Gemstones investigation: recognize the stones” and “Explore and create: from design to mock-up.”

The Cube, PMQ, 35 Aberdeen St., Central. $3,300-6,200 per class; email hklecole@vancleefarpels.com to book

Guestlist

Oct 17-Nov 8

Prost!

Celebrating the legendary Oktoberfest, the Marco Polo German Bierfest was established over 20 years ago. Widely regarded as the best venue in town for these beer-related festivities, the hotel is continuing its tradition of hosting an outdoor party marathon on its viewing platform. Munich-based band The Notenhoblers is on hand to perform traditional tunes, and various authentic German dishes will be on offer.

Spotted!

JLL Junior Chef Eco Challenge Sep 13

Car Park, Marco Polo Hongkong Hotel, Harbour City, 3 Canton Rd., Tsim Sha Tsui, 2113-0088. $140-240 from www.hkticketing.com

Sundays

Rump and Rooster Greek restaurant Souvla has just launched Rump and Rooster Sundays. Dig into whole-roasted chickens and rump steak alongside a salad and dessert buffet, all for $295 per person. Corkage is free!

Noon-3pm. Souvla, 1/F, Ho Lee Commercial Building, 40 D’Aguilar St., Central, 2522-1823

Celebrity chef Christian Yang teamed up with the JLL Junior Chef Eco Challenge to host a series of environmentally friendly cooking workshops.

During one of the workshops last month, the kids created dishes such as mushroom ravioli with homemade ricotta and popcorn sauce, learning about the origins of the ingredients along the way. The workshops are in preparation for the final competition, which is set to take place this month, on October 11.

Oct 11, 3-5pm. Spark Studios, Room 308, 3/F, Westlands Centre, 20 Westland Rd., Quarry Bay Want to see your event featured here?

Send invitations to thelist@hkmagmedia.com

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A dose of Hong Kong style

wishlist

Fashion Forecast This fortnight’s style digest

Musical Notes

One to Watch

Soaring & Pouring After making his mark on the Hong Kong wine scene with his shop The Flying Winemaker, Hong Kong-born, Australia-raised Eddie McDougall is taking on a new mission: to explore wine culture across Asia with his new TV series “The Flying Winemaker.” In the 13-episode series, Eddie will venture into Thailand, India, Indonesia and China, among others, in search of unique wines that can rival their European and New World counterparts. Tune in for his discoveries as well as some handy tips on pairing wines with Asian cuisine.

9.30pm, Mondays on TLC Asia (channel 54) and BBTV (channel 317), www.flyingwinemaker.asia

Recycled-wood headphones that look cool, sound even better, and donate money to the hearing impaired.

We’re listening!

Hot

Trendwatch

LSTN, from $898, Phatrice.com

Floppin’ Around Walk on a piece of history with nostalgic Hong Kong-inspired footwear. $228, Goods of Desire

Very Berry This fall’s color?

So very cherrylicious. $630, Jack Wills

Wild Horses

Hot Opening

Gallop in the opposite direction of this animalprint top.

Marimekko

Urbane Trends

Lab Concept, Queensway Plaza, 93 Queensway, Admiralty, www.facebook.com/urbanoutfittershk

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Metallic Greens Maybe save this one for a costume party…

Ted Baker

NOT

The launch of Urban Outfitters in Hong Kong has been a long time coming, but the wait is finally over—the brand has opened its doors at Lab Concept in Admiralty, where colorful hand-painted murals by the likes of Ricardo Cavolo swirl throughout the store. Expect all the quirky, funky designs the Philadelphia-bred brand is famous for, with a mix of creative fashion apparel, menswear, homeware, accessories, gifts, books and music. Look out for the sequined dresses from “Rodnik x Peanuts,” as well as upcycled vintage clothing under the “Urban Renewal” label.

Lookbook

wishlist

Cartier Wedding Ring My ring was chosen by my husband. He is always just so spot on in picking what I would love—something unique and timeless.

LifeProof iPhone Cover I spend a lot of time outdoors, so this shockproof and waterproof nüüd cover is perfect.

Alexander McQueen Clutch

Tricia Yap Not only is she a co-owner and trainer at women-only workout program Bikini Fit, but Tricia Yap is also behind jewelry brand Bejewelled Bespoke. She tells Andrea Lo about her favorite things. bikinifit.com.hk; www.facebook.com/BejewelledBespoke

This is a hand-me-down from my mother, who is a lot more glamorous than I am—so I don’t mind being her charity bin. It satisfies my love for accessories and can double as a weapon!

Coconut Oil Coffee My own take on the “bulletproof coffee.” I love the taste of Vietnamese coffee—and when it’s blended with coconut oil, it tastes like a nutty latté.

Fish Oil I take Carlson’s religiously, as fish oil contains essential Omega-3 fatty acids that have health benefits. In my opinion, this is the best-tasting liquid version.

Nike Kicks I have more sneakers than I do heels. I love how NikeID allows me to put my own twist on designs that I already love. My first pair of IDs had “beast code” printed on them—to remind me to always attack my workouts with as much intensity as possible.

Lorna Jane Clothes Thankfully, my job means that I get to wear my workout clothes all the time! Lorna Jane’s cuts are designed for athletic bodies. I love that they’re comfortable, supportive and stylish at the same time.

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Beauty & Wellness Your guide to looking fit and fabulous

Upclose

Power Sport Images

Ocean Swim Series ambassador Simon Holliday holds a world record for the fastest swim to Macau,a 35km-long feat. He tells Kate Springer about his background, and shares some open-water swimming tips for beginners.

The List: When did you start swimming competitively?

Simon Holliday: If I take you back to 2008 or 2009, that’s when I really got into swimming. During the Ocean Swim Series Race 1, I was up against people who have been swimming since they were little kids. But I didn’t learn to swim properly until my mid-20s. I had coaching in a local pool for about six months, and then I started doing triathlons.

The List: So how did that turn into long-distance swimming?

SH: Well, I enjoyed the triathlons, but just loved the swimming more than the rest of it. So I heard about some people training for the English Channel, and I went on some training trips.

The List: What was swimming to Macau like?

SH: Macau had only been done once before in 2005, so I actually hold the world record. I had a boat next to me for support because it took 10 hours and 20 minutes.

You have to stop every hour for someone to throw you a bottle of carbohydrates, chocolate and jelly babies.

Because it’s a major shipping lane, there was also an outrigger canoe on my other side, which was kind of like my guide. When you are swimming long distances, you don’t want look up and be like, “Are we there yet?” because the land doesn’t seem to get any closer.

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Ocean Swim Series

Ocean Swim Series

Different Strokes

Tips for Beginners Get Ready SH: If you’re planning to swim 1.5km in the ocean, make sure you can do it in the pool without stopping and see how much effort you have to put in.

Start Slow SH: Try not to go too fast at the start. You have to recognize what kind of swimmer you are: If you’re more of a moderate swimmer, hang back a little and try not to overdo it—otherwise you can wear yourself out.

Don’t Freak Out SH: The worst thing you can do is panic because you don’t know what’s underneath you, or because you’re worried about the current. It’s something you have to be mindful of, but the current is relatively benign around Hong Kong.

Stay on Track SH: When you have tides and currents and things around you, you tend to go all over the place. I try to “sight”, or pop my head up a little bit every six strokes or so, to try and see where I’m going.

Join a Club There are a handful of open-water swimming clubs in Hong Kong, which hold their own practice sessions as well as some races: Open Water Asia, www. openwaterasia.com; Open Water Swimmers of Hong Kong, www.openwaterswimmershongkong.com; and Triton’s Triathlon, www.tritonstriathlon.com.

Ready to race? Check out future Open Swim Series races with Revolution Asia: www.revolution-asia.com.

wishlist

Tried & Tested It’s Flexy Time Newly opened Flex Central sports two big workout rooms and a wide array of group classes. Head here to try out the signature Pilates, yoga and X-Tend Barre classes, as well as some unusual cardio offerings. The List’s Kate Springer tried the Fat Burn Pilates Allegro class, which makes use of the versatile Allegro resistance machines. There’s a mix of jumping, pushups, burpies, and weight training—a whirlwind class that works you from head to toe. The full-service studio comes complete with showers, a changing room, and even a boutique selling fashionable workout gear.

3/F, Man Cheung Building, 15-17 Wyndham St., Central, 2813-2399, www.flexhk.com

Hot Opening Under Our Skin North American athletic store Under Armour has finally arrived on our shores, providing some welcome variety to Hong Kong’s sports-store scene. The Causeway Bay venue will house its signature HeatGear products, which are engineered to keep you cool, light and dry while exercising, as well as the award-winning SpeedForm Apollo footwear—we love the brightly colored running shoes. The range is technical, well-fitted and looks good too—so you don’t need to compromise performance for a decent-looking sports wardrobe.

Amen to that.

Shop 3B, Fashion Walk, 9 Kingston St., Causeway Bay, 2388-7555, www. underarmour.hk

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What’s In Zalora

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2

3

1. Lace Panel Tee

$169 2. Panelled Midi Dress

$169 3. V-neck Shift Dress

$239 4. Asymmetric Sheath Dress 5

$209 5. Lace Blouse

$169 4

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wishlist

7

8 6

6. Midi Cut-out Dress

$179 7. Bell-sleeved Dress

$239 8. Fit and Flare Dress

$179 9. Ruffle Hem Dress

$239 10. Curved Hem Pencil Skirt

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$179

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5801-0000, www.zalora.com.hk

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take the leap Whipping yourself into shape is not only good for you, it’s also easier than you think. By Zach Hines

Photo by Pete Williams

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here’s a hideous new term for a good-looking new trend. Magazines call them “spornosexuals” but you can just call them “ripped.” These are the people who have a weekly gym schedule, who are always talking about protein supplements and that thing called CrossFit, and who invariably look good in your junk photos—confident, smiling, happy with their bodies.

Believe it or not, you too can join their ranks. It’s not as hard or as scary as it might seem from afar. You just need to give yourself eight months, a reasonable sense of discipline and a few dietary changes.

Here’s the deal: We spoke to two experts who can take you there, and we’ve divided up their advice into two phases.

Phase 1–Fatty to Fittie is intended to get you into a basic level of fitness. This phase can be joined by any beginner.

The object is to get you into the habit of exercise and healthy eating, and generally shape up your body. Maybe this is plenty for your personal fitness goals. But if you want more, then proceed to Phase 2–Get Ripped.

Phase 1–fatty to fittie Holistic Health Coach and personal trainer extraordinaire Eva Madsen helps whip us into decent shape.

“If you want to lose weight—permanently—you have to change your lifestyle and mindset,” Madsen says. “Forget about diets.

They rarely work and at best are a temporary solution and you will return to your old habits.” Instead, view food as your medicine. She suggests adding one healthy food item to your diet every day, while taking out one unhealthy item.

Now aim for 150 minutes of moderate-intensity exercises a week, which is the equivalent of 22 minutes a day.

You can divide this up between several short exercises during the day—such as taking the stairs rather than a lift, doing a set of basic exercises at a convenient gym or even at home. In fact, Madsen trains many of her clients in their homes.

Your initial exercises are basic but necessary to master.

Squats, push-ups, sit-ups, tricep dips, burpees and jumping jacks. The good thing here is that you can do these exercises virtually everywhere.

The goal is to be able to do 30 minutes of High Intensity Interval Training (HIIT) at your gym two to three times a week (see hardcore workout listings on p.22). A HIIT session includes a series of exercises performed in rapid succession with a small rest between. It’s short, intensive, effective and will increase your metabolism even when out of the gym.

Madsen says these workouts are perfect for Hong Kong’s busy lifestyle. “You can do it in your lunch break, on you own, in a group or with a personal trainer.”

If this sounds suspiciously like CrossFit or other highintensity fitness regimes, you’re right. And if you’re knocking out two-three HITT sessions a week, you’re ready for Phase 2.

Eva Madsen is a holistic health coach and personal trainer.

You can reach her at www.breakyourmold.com, or email eva@breakyourmold.com.

GET IT TO GET FIT Eva Madsen recommends four essential pieces of exercise equipment for your home.

• Adjustable dumbbells • Exercise ball • Elastic bands • Yoga mat

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Phase 2– get Ripped

Photo by Pete Williams

CrossFit athlete and instructor Marianna Tzourtzek takes us the extra mile.

Now that you’re fit, it’s time to get ripped. To do this, you need to take your High Intensity Interval Training to a new level. There are several types of classes you can join for this end, such as weightlifting or circuit training (a mix of weightlifting and cardio). In both cases you want to find a class with a knowledgeable instructor who can guide you through proper weight-training techniques. Because that’s what getting ripped is all about—resistance training with weights.

In our experience, the most economical, fastest and most enjoyable way to get ripped is CrossFit—basically, “CrossFit” is a branded type of workout that combines weightlifting with gymnastics and aerobic interval training. The main thing you need to know is that each workout is short— usually capped at 20-30 minutes. But they are intense. And that’s what generates the results.

“Every day in CrossFit you cross your limits and set new ones,” says Tzourtzek. “Classes can become competitive, but all you need to really overcome is yourself.” To get ripped?

A steady schedule of three classes a week is all you need, combined with a proper diet. Tzourtzek says, “You won’t even

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Photo by Pete Williams

imagine that the person in the mirror is yourself, just a few weeks after your first trial class.”

An Olympic gold-medal weightlifter and professional gymnast and CrossFit athlete, Tzourtzek swears by CrossFit as it combines strength, power, flexibility, cardio, stamina and coordination into a single one-hour period (consisting of two-three workouts or technique training sessions). She says CrossFit is ideal for Hong Kong lifestyles: “You don’t need to spend many hours in the gym. And there is still huge variety.

Every time you come, the workout is different.”

Getting ripped isn’t just about appearances, though.

Tzourtzek says that through a dedicated program such as CrossFit, “You will love yourself more and develop a sense of achievement. You set standards for yourself and you break boundaries.” This sense of self-improvement is perhaps what has fueled the program’s popularity in Hong Kong. Tzourtzek told us that her classes are increasingly popular with women. Check your Facebook feed—there may be ripped women all around you.

So now you’ve been CrossFitting or doing some other kind of weightlifting or circuits class for about six months.

You should be well and thoroughly ripped. What now?

Well, either continue on with the program and give yourself new fitness goals. Or you could consider going “pro”—join a CrossFit or weightlifting competition. Having a goal for your training is always more fun and effective. But to perform well in these competitions, you are going to have to double-down on the training. By the end of the day, you are going to be as stacked as Marianna Tzourtzek.

The strange thing is—you can easily get there from where you are right now in only one year. The choice is yours.

Marianna Tzourtzek is an Olympic gold-medal weightlifting champion and gymnast. She is also a professional world-class CrossFit athlete. Her program,

Take 5:

Healthy Snacks Eva Madsen dishes on her favorite bites for active types.

I love smoothies. They’re a brilliant meal replacement when adding protein powder, nuts, fruit and maybe an avocado. You can choose a lighter versions if it’s just for a snack.

I always bring homemade muesli bars when I’m heading to the gym or having afternoon cravings. It’s a real treat made of dried fruit, nuts and seeds with a touch of natural sweetener, and it gives me some quick energy before my workout.

Salad is a great lunch after training, but add some protein and good fat to make it more filling.

Almonds, cucumbers and carrot sticks are my favorite to-go snacks. They stabilize your blood-sugar levels and reduce cravings. Dipping your sticks in hummus make them extra delicious.

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Photo by Pete Williams

Blackbelt CrossFit, is the official CrossFit program of EPIC MMA club. Classes are held four times a day: 6:30am, 7:30am, 6:30pm and 7:30pm.

1/F, China Building, 29 Queen’s Rd. Central, 2525-2833, www.epicmma.com/blackbeltcrossfit.

Hard-boiled eggs are easy to pack in a container, plus they’re loaded with nutrients and protein. The same goes for cottage cheese, when eaten with some good-quality whole wheat bread.

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22-25 Hardcore Workouts

Know & Tel Instant Index

26-28 Personal Trainers 30-33 Sports Physios 34-37 Workout Gear 38-41 Nutrition Shops

CONTACT US: On the following pages you’ll find a huge array of practical information. We cover more than 200 topics a year. Tell us what you need to know!

Email: thelist@hkmagmedia.com

CrossFit 852

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Hardcore workouts No pain, no gain

Crossfit 852

Crossfit 852

Bear Camp Unleash your inner animal at Lamma Island’s Bear Camp training sessions, organized by Doctor Urso’s Functional Strength & Fitness. Held three times a week in the early mornings, and on weekends during the day, this hardcore outdoor group workout will whip you into shape with a whole-body regimen.

Think strongman-style circuits, steep hill sprints, interval training and strengthwork involving tires, pull-up handles and ladders. With all that going on, you’ll be bear-fighting-fit after just a couple of weeks. www.facebook.com/groups/bearcamp

Bikini Fit Bikini Fit dubs itself as Hong Kong’s first ladies-only fitness program. It aims to help women get into shape through group workouts that make use of public outdoor facilities. The $795 weekly cost includes six workouts per week including conditioning, strength training, boxing and yoga. Workouts get progressively more difficult, and each program includes fortnightly workshops and detailed diet plans. The classes usually meet in Hong Kong Park or Sun Yat Sen Memorial Park, with a

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newly launched program at Kowloon Park in Tsim Sha Tsui.

5632-2367, www.bikinifit.com.hk

this spacious gym in Fortress Hill is dedicated to providing CrossFit training services that suit individuals of all needs: whether you’re someone who prefers to train alone, enjoys closely mentored one-on-one personal training, or small-group coaching. You’ll be advised and led through daily changing workouts involving gymnastics, kettlebells, Olympic weightlifting and more. Beginners need not worry, as newcomers will join a mandatory “On Ramp” training to familiarize themselves with CrossFit moves.

Block C, 3/F, Sea View Estate, 8 Watson Rd., North Point, 2512-2262, ww.coastalfitnesshk.com

Crossfit 852

Circuit 25 This unique outdoor group-training program utilizes a special strategy allowing you to get fit at your own pace.

The idea is that you get 25 seconds to complete the reps at your own speed, instead of counting as a group. The 50-minute-long training session is jampacked with a variety of cardio, strength and resistance exercises designed to shape and tone the body. Training takes place in locations across the island and Kowloon. Packages start at $150 a session; a single session is $200.

2501-0922, www.circuit25.com

Coastal Fitness If you’re looking for something to perk up your regular gym routine,

After a few weeks with CrossFit 852, you’ll be pushing, pulling, lifting and throwing weights around like it’s no big deal. Quickly gaining popularity as a specialist gym in the city, the classes here provide strength and conditioning exercises in small group training sessions. Its mandatory “On Ramp” class caters to those just getting started in the CrossFit exercise regime, and closely tailored workouts are then changed every day. Classes start from $2,500 per month for a three-month package, or $250 for a drop-in class.

They have two branches, conveniently located in Central and in Causeway Bay (B/F, Circle Tower, 28 Tang Lung St).

13/F, Li Dong Building, 7-11 Li Yuen St. East, Central, 2205-0338, www.crossfit852.com

Epic MMA The training place du jour for all things mixed martial arts (MMA), this 15,000-square-foot gym located squarely in Central handpicks the bestof-the-best instructors and provides a wide selection of intense training

Know & Tel

programs, including Brazilian jiu-jitsu, capoeira, CrossFit, Muay Thai, and even (anti-gravity) yoga. Want your kids to kick butt too? Epic has just launched the fall/winter “Little Ninjas” program catering to children aged 5-14.

1/F, Aon China Building, 29 Queen’s Rd., Central, 2525-2833, www.epicmma.com

Fitness First Fitness First offers more than 300 group classes a week across its seven locations. Special facilities include a comfortable members’ lounge and DVD library. For a fitness class that incorporates dance, choose from around 35-40 scheduled lessons per week. Try out the dance and aerobic fusion classes, using the sounds of hip hop, funk and Latin music together with the latest chart topping hits.

Looking to break more of a sweat? FF also provides a large range of pro and beginner’s spinning classes. Call to register for a three-day trial.

16/F, Hopewell Centre, 183 Queen’s Road East, Wan Chai, 3106 3878, www.fitnessfirst.com.hk

Pure Fitness As one of the stalwarts of Hong Kong’s fitness scene, Pure needs no introduction.

Its myriad clubs offer the full array of Les Mills programs, dance and fitness classes, plus bootcamp, TRX, and ViPR sessions to tone you up from top to toe.

Pure exclusives range from Aero MAD (Maximum Attitude Dance) to FIT 360 (Functional Integrated Training) for that whole body workout. Classes are free for members. Membership fees vary. Various locations around Hong Kong.

The Hit Room A versatile and comprehensive training center located in Discovery Bay, The Hit Room provides a variety of group exercises that are programmed following the Les Mills fitness concepts from New Zealand.

From barbell-based resistance workouts with extended reps (up to 800—can you handle that many lifts?) to 30-minute HighIntensity Interval Training (HIIT) sessions, mixed combat and boxing, aerobic step and spinning, as well as “bodybalance” workouts, there’s a lot going on here. Opt for an unlimited monthly pass from $1,500, or a single session for $150.

Torq Cycle

Original Bootcamp was the first outdoor team workout regimen introduced to Hong Kong. It blends high-intensity interval training (HIIT) with CrossFit concepts in its workouts, as well as adopting plenty of bodyweight drills and kettlebell moves.

The group meets regularly at Victoria Park in the evenings—easy to jump to after a full day sitting at your desk. The introductory price is $1,300, and the regular price is $1,980; both for a full four-week program.

6229-2010, www.bootcamp.hk

26/F, Li Dong Building, 9 Li Yuen St. East, Central, 2677-8623, www.torqcycle.com

3/F, Two IFC, 8 Finance St., Central, 8129-8000, www.pure-international.com

Unit 15, LG/F, Office Building, Block 2, North Plaza, 96 Siena Avenue, Discovery Bay, 6621-7410, www.thehitroom.com.hk

Original Bootcamp

combine cycling, yoga and pilates. The bikes even sync with your own personal stats online, so you can track your progress and calories burned. The fitness studio is complete with friendly staff, spacious changing rooms and rain showers.

Torq Cycle turns your idea of indoor spinning completely on its head with competitive, results-driven classes that

XYZ Looking for a trendier, more exciting, high-intensity workout to keep you motivated? At XYZ, your everyday spinning workout gets a remix: think 45 bikes in dimmed rooms with colorful neon lighting, upbeat playlists with songs handpicked by each trainer; fully serviced, well-designed locker rooms and showers; and special gel-cushioned seats designed to soothe your aches for sale. A trial class is only $200. Free trial classes are available if you bring a friend in October.

Look out for a Halloween-themed ride!

2/F, New World Tower II, 18 Queen’s Rd. Central, 2865-0999, www.youarexyz.com

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The Right Bites

The List: What’s your take on “fat-burning” foods?

SP: From a nutritional perspective, there aren’t really any foods that can actually speed up your metabolic rate—that includes fad diets that promote chili peppers, or green tea, or lemon water. I cannot think of any foods that can assist fat burning. The best way is through cardio exercise, really.

In a world of fad diets and health food “discoveries,” it’s tempting to forgo long-term changes for fleeting results. Evelyn Lok talks with registered dietician Sally Poon about balancing a healthy diet.

The List Magazine: Why is a balanced diet so important to weight loss?

The List: What types of food help with weight management?

Sally Poon: In my view, dieting has no shortcuts. You have to watch your energy intake and outtake. To lose weight, you will have to create a deficit. Of course it all depends on your regular diet, exercise, lifestyle and genetics, but in theory, if you maintain a 500-calorie deficit each day for a week that would create a 3,500-calorie deficit, or 0.5kg (about 1 lb) of fat loss.

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SP: High-fiber foods can help with appetite control, because they increase our feeling of fullness. For high-fiber foods that are quite low in calories, turn to leafy greens and veggies, such as gourds, eggplant and mushrooms. These are relatively low in carbs and calories, and high in fiber, so you’ll stay full longer.

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The List: Any veggies to be wary of?

SP: Beware of starchy vegetables like potatoes, sweet potatoes, taro, turnips, lotus root, and so on. If you want a healthy snack without burdening your diet, I would recommend cherry tomatoes or cucumber sticks. But be careful when adding dips!

The List: Is it really important to up the protein intake when working out?

SP: Nope! It’s not simply about protein.

Even if you work out, a normal-sized adult would ideally need just 5-6oz of meat per day, according to the dietary pyramid recommendations.

With a well-balanced diet, there’s no need to emphasize meat. After all, there’s still a lot of animal fat and cholesterol in meat—and that can be detrimental to your health in the

long run. It’s better to balance carbs and meat, so have a chicken sandwich rather than a piece of lean chicken breast.

The List: There are a lot of juice cleanses available now. Are they really that nutritious?

retain the most nutrients. One way to think about it is to eat the colors of the rainbow.

Get in touch: www.personaldietitian.com.hk

SP: To get the full benefits, you’d be better off eating the whole fruit. Not all nutrients may remain in juices, and if you expose it to sunlight or air for too long, it’s a risk. For instance, vitamin C easily breaks down the longer you keep it.

The List: What’s the best advice for a healthy diet?

SP: Try to eat seasonal fruits and vegetables, because that means they’re the freshest produce, and therefore

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Personal trainers Sweat sessions

Ultimate Performance

360 Fitness 360 Fitness offers personal training as well as physiotherapy services in a fully equipped gym. There are no more than three pairs of clients and trainers at any given time, to ensure privacy and plenty of personal space.

5/F, Wing Yee Commercial Building, 5 Wing Kut St., Central, 3488-8248, www.360fitness.com.hk

incorporating cardio and strength training with circuits, BOSU balls, a Power Plate machine and free weights.

If you prefer to train in the great outdoors, his FitCamp sessions will put you through your paces three mornings a week at the nearby Lions Nature Park.

A bike fit service by BikeFit Asia is also available at BaseCamp at certain times during each month; appointments are necessary.

Anhao Sports & Wellness Coaching

G/F, 183 Po Tung Rd., Sai Kung, 9196-9442, www.timstevenshk.wix.com/basecampsk

Anhao Sports & Wellness Coaching provides a variety of options when it comes to fitness. You can choose from any of the group classes—which include yoga, Pilates, TRX, body sculpt and kids’ yoga—or opt to have your very own training regime created to suit your goals and needs. The training can take place in your home or at the studio—whichever suits your preference and schedule.

Elite Personal Training

1/F & 4/F, 5 Ladder St., Sheung Wan, 6397-8284, www.anhao-wellness.com

BaseCamp Tim Stevens offers one-on-one and small-group training sessions out of his BaseCamp studio in Sai Kung,

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Whether you want to work on strength and conditioning, weight loss, muscle building or sports rehabilitation, Elite Personal Training has specialized personal trainers to cater to each need.

They also offer a variety of packages, such as outdoor or holistic personal training, and even special programs like jetting off to a five-star fitness retreat in Koh Samui, Thailand.

improving your fitness levels and body balance without the fuss of gym equipment, so you can exercise easily in the comfort of your home or outdoors.

The personal trainers do everything from yoga, Pilates and boxing, to zumba and “Bollywood fitness”.

17/F, Yue Hing Building, 103 Hennessy Rd., Wan Chai, 6387-9993, www.fitnessu.hk

Raw Athletic Workouts For those seriously into pumping iron, the co-owners of Raw Athletic Workouts—Jeremy Meyer and Ross Armour—will get you the results you want. Work out in the state-of-art studio gym to an exercise regimen tailor-made for your needs.

23/F, Winsome House, 73 Wyndham St., Central, 6276-6954, www.rawpersonaltraining.com

20/F, Phase 2, Regency Centre, 41-43 Wong Chuk Hang Rd., Wong Chuk Hang, 2552-9925, www.eliteptstudio.com

Fitness U Founded by Tali Weiss, Fitness U’s concept is based on personal trainers

MW Fitness

Know & Tel

Pangea The experts at Pangea use the “Align Fitness” method to focus on exercising with correct posture, freeing the body of tension and developing mind-andbody fitness. Pangea’s fitness services include Pilates, Wing Chun, bootcamp and meditation—all of which aims to combat neck, shoulder and back pain, as well as stress and headaches. Pangea also provides kung fu classes for kids, which are great for developing confidence, posture and discipline while having fun.

Classes are open to kids between the ages of 3 and 11, and there are also parent-child classes if you want to join in on the fun.

On Lan Centre, 11-15 On Lan St., Central, 6140-8245, www.pangea.com.hk

MW Fitness A certified personal trainer, Martin Wong has over two decades of experience

in resistance training, fitness and body toning. He believes in structure, motivation, and in using a variety of engaging workouts to keep you motivated and focused on your personal goals.

9300-5705, www.mwfitness.hk

Studio Fitness If you’ve gone past the recently opened Studio Fitness on Wyndham Street, you could easily have mistaken it for a new nightlife hotspot. That’s because it’s inspired by its lively surroundings— so if you’re after a “super-charged, exhilarating” fitness experience, look into its personal training services. It offers various workout programs, body tracking as well as advice on following a healthy and balanced diet.

1/F, World Wide Commercial Building, 34 Wyndham St., Central, 9450-5600, www.studiofitness.com.hk

Ultimate Performance

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Ultimate Performance Spread across five locations across the globe, including London and Singapore, Ultimate Performance’s Hong Kong location is exclusively for the purpose of personal training. It only enlists professional trainers who have undergone a minimum of 5,000 hours of practical experience, with at least one certification. The gym, situated in Central, boasts a 22-meter sprint track among other state-of-art sports equipment.

How To:

Do a Proper Burpee Think burpees are hard? Follow The List’s handy guide.

Step 4 Do a push-up.

5/F, Asia Standard Tower, 59-65 Queen’s Rd. Central, 2798-9000, www.upfitness.com.hk

Step 1 Start on your feet, standing shoulder-width apart.

Step 5 In a jumping motion, return to the crouching position.

Ultimate Performance

STEP 2 Duck into a crouching position with your hands in front of you on the ground.

Try to get your feet as closely between your hands as you can.

STEP 6 In one fluid motion, jump up into the initial standing position, and raise your arms straight up.

Think of it as a jumping jack.

Step 3

Pangea

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With your hands on the ground to support your body weight, kick your feet back into a plank position.

Congrats!

You just did a burpee. Now repeat 15 times.

Sports Physios Stretch it out

team of experienced physios at its helm.

Services center around sports injury and spinal physiotherapy, and treatments, such as soft tissue massages, joint manipulation or electrotherapy. Specialists also offer clinical Pilates as a rehabilitation tool for people recovering from various injuries.

The physiotherapists, split across five clinics, are pros at dealing with sports injuries and have even treated players at Hong Kong’s international sporting events, including the Rugby Sevens.

Room 201, Dina House, Ruttonjee Centre, 11 Duddell St., Central, 2526-7533, www.byrne-hickman.com

Central Physiotherapy and Sports Injury Clinic

Active Physiotherapy Active Physiotherapy specializes in physical manipulation treatment for back and neck pain, as well as sports injuries. In addition to registered physiotherapists, the professional staff—who have over 20 years’ experience between them—include instructors in Pilates, Gyrotonics and Gyrokenesis. Among the services offered are cervical and lumbar mobilization and electrotherapy, peripheral joints and soft tissue therapy, podiatric rehabilitation and postural assessment.

Flat 1D, Hooley Mansion, 21-23 Wong Nai Chung Rd., Happy Valley, 2832-6689, www.activehv.com

Asia Medical Specialists Founded in 2004, Asia Medical Specialists provides high-quality care in areas such as orthopedics, general surgery, neurosurgery, and endocrinology. Each doctor is subspecialized to treat a particular area of the body such as the hips, pelvis, knees or ankles. Of particular note is the children’s orthopedic surgeon, who recently joined the team. The spacious and well-equipped centers (the other is at 12/F, Ocean Centre, 5

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Canton Rd., Tsim Sha Tsui, 3420-6666) house musculoskeletal MRI scanners: the “G-scan,” a weight-bearing MRI scanner; and the “O-scan,” which allows joints to be scanned in the position at which the problem initially occurred.

The practice is complemented by additional in-house services, including physiotherapy, podiatry, sports science and dietetics.

8/F, China Building, 29 Queen’s Rd. Central, 2521-6830, www.asiamedicalspecialists.hk

Balance Health Balance Health is a natural health clinic that offers patients alternatives to the more conventional treatment programs. It integrates the principles of conventional and alternative medicines to give the body the opportunity to heal naturally. The clinic provides physiotherapy for sports injuries but also offers acupuncture, cranial-sacral therapy, osteopathy, integrative manual therapy and a whole lot more.

”Never let pain get you down” is the motto at Central Physiotherapy and Sports Injury Clinic, which aims to not only stop the pain but to uproot the problem for a full recovery. The clinic specializes in the treatment of musculoskeletal disorders and sports injuries through the use of microcurrent therapy—an electronic stimulus. Although a relatively small company, it treats a wide range of conditions, such as sciatica, frozen shoulder and tennis elbow.

Room 1418, 14/F, Central Building, 1 Pedder St., Central, 2530-0053, www.centralphysio.com

One Pilates Studio One Pilates Studio was established in 2000 and aims to relieve your body of aches and pains by offering integrated Pilates and Gyrotonic programs. Group or private sessions can be arranged and tailored for both beginner and advanced pupils.

Room 2705, 27/F, Universal Trade Center, 3-5 Arbuthnot Rd., Central, 2530-3315, www.balancehealth.com.hk

Byrne, Hickman & Partners This well-respected physiotherapy practice has been running since 1980 with a

Asia Medical Specialists

Know & Tel

Newcomers looking to join the closely supervised group classes will still undergo a private assessment before being slotted into the right class—the small classes are limited to a maximum of six pupils.

12/F, Shiu Fung Hong Building, 239-241 Wing Lok St., Sheung Wan, 2147-3318, www.onepilatesstudio.com

Posture Plus This one-stop shop combines a wide range of skills to treat your body’s niggles. From manipulative physiotherapy to Pilates, sports massage therapy to acupuncture, there’s something to suit every need. The sports physiotherapists can treat and rehabilitate you after an injury, as well as provide specialist referrals where necessary. The clinic also has a fully equipped Pilates studio and therapists to provide postural examinations, plus

rehabilitation sessions.

9/F, 10 Pottinger St., Central, 2167-8801, www.posture-plus.com

Sportsperformance Physiotherapy Sportsperformance Physiotherapy runs multi-disciplinary health centers that offer a range of physio services for sports and spinal injuries, pre- and postop rehabilitation, as well as for expectant and new mothers. Before a treatment program is prescribed, you’ll first have a one-on-one 40-minute assessment.

The clinics’ biomechanical specialists use movement analysis systems, such as computerized video technology, to assess your running style and posture, or even your golf swing. There is a second clinic in Tsim Sha Tsui (Shop 1210, 12/F, Ocean Centre, 5 Canton Rd., 3420-6667) and a third has just opened

on the Gold Coast (Shop S22, 1/F, Gold Coast Piazza, Tuen Mun, 3420-6633).

8/F, China Building, 29 Queen’s Rd. Central, 2521-6380, www.sp.hk

Sports & Spinal This practice caters specifically to spinal, occupational and sports physiotherapy— diagnosing problems, relieving pain and providing rehabilitation and injury prevention. Its dozen or so physiotherapists

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come from all reaches of the globe, including the UK, Australia and China.

As well as the modern clinic on Wellington Street, there’s also a branch in Jardine House (Room 717, 1 Connaught Place, Central, 2715-4577).

Room 1502, 15/F, Winway Building, 50 Wellington St., Central, 2530-0073, www. physiohk.com

Stretch Asia Stretch is a studio specializing in flexibility and posture—working to prevent and eliminate pain or injury by keeping the body strong. Its physical therapy treatment, known as Active Isolated Stretching (AIS), uses a scientific approach developed in the US over 35 years ago to treat back and neck pain. The studio runs one-day workshops centered on AIS (from $2,000), teaching you how to stretch safely and effectively.

Room 401, 4/F, Winsome House, 73 Wyndham St., Central, 2167-8686, www.stretchasia.com

Sutherland-Chan Centre An import from Canada, SutherlandChan opened here in 2005, bringing with it three decades of massage therapy expertise. Clinically trained soft-tissue specialists start with an evaluation and assessment, which is followed by a massage tailored to your body—manipulating tense muscles, tissues and joints, targeting sprains and spasms or even addressing headaches.

The practice also employs osteopaths who can treat neck and shoulder pain, arthritis, and sports injuries.

19/F, World Trust Tower, 50 Stanley St., Central, 2544-5838, www.sccentre.com.hk

Take 5:

Exercise Myths The List speaks to physiotherapist Malcolm Minns to debunk some common myths about exercising and injuries.

The Myth: Running is bad for my knees “Running is not bad for your knees—nor your back, hips, ankles, or spleen. This is an old wives’ tale that often rolls off the tongue of sedentary people looking for a reason not to do it. When doctors talk of “wear and tear” of the knee, they are referring to osteoarthritic changes that most frequently occur in those with a genetic predisposition. There is no evidence that running can cause such changes, but a runner is more likely to notice them than one who sits on the sofa eating chips.“ The Myth: Stretching prevents injury “So many of us were taught that stretching before exercise prevents muscle injury. However, countless studies have shown that static stretching makes no difference to injury rates, and some have actually postulated that it may increase the risk of injury. Some stiffness is necessary in our muscles to give us feedback as to when our tissues are being overstretched. When we hold static stretches, we dampen that feedback, so the nervous system can’t react fast enough to prevent injury. Warming up properly is far more important than stretching before exercise: try “dynamic stretching” or a “dynamic warm up” which should be sport specific. This could involve activities such as jogging, hopping or skipping. Save your stretching for afterwards.”

The Myth: I hurt my back so I can’t play sports “Some 80 percent of people will have back pain at some point during their lives, so if you never have a back problem you are in the (lucky) minority.

Sportsperformance Physiotherapy

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Just as you need to rehabilitate your knee, ankle or shoulder after an injury or surgery, you also must retrain your back. Your spine needs to be supple and strong enough to withstand the forces placed upon it, so get more mobile and strengthen your core. The old adage ‘Get fit to play sport, don’t play sport to get fit’ applies here big time.”

The Myth: Surgery will fix my problem “Of course when things are broken they need to be fixed, but surgery is not the quick fix that people expect it to be. In some situations surgery is unavoidable, but it should be a last-resort. Outside of emergency situations, you should always make an informed decision and seek surgical opinions from several sources.

Keep in mind that surgeons tend to focus on surgery—it’s what they do.”

The Myth: I don’t have time to exercise or eat healthily “More excuses! Nobody else is going to do it for you, so make it happen.

Changing your lifestyle for a healthier one doesn’t happen overnight, so start small—find a class you enjoy, or go for a regular evening walk. The key is to find something you enjoy doing and make it a routine.”

Malcolm Minns works at Byrne, Hickman and Partners Physiotherapy and Sports Injury Clinics, www.byrne-hickman.com.

He’s also married to The List’s managing editor Sarah Fung.

Who reads The List?

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Workout GeaR Sweat in style

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1. Bose Headphones When it comes to audio quality, Bose has long been the torchbearer for headphones. The new “ie2,” earphones are specifically designed for exercise: they’re waterproof and won’t fall out, even during rigorous workouts. $850 from Bose, including Shop 2011, 2/F, IFC, 8 Finance St., Central, 3100-0080

2. Soul Transform Headphones These bright headphones are sure to cheer you up—they’re light, comfy and designed for action. Highlighted features include big bass, a tangle-free cable, sweat-resistant controls, and moisture-wicking ear pads.

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stretchy, allowing for maximum comfort and easy movement. Its chambray-like finish and accented seams make it look as good as it feels. $520 from Lululemon, 27/F, Henry House, 42 Yun Ping Rd., Causeway Bay, 2632-7887

4. Fitbit Zip

6. Adidas by Stella McCartney Yoga Shorts These burgundy shorts by Stella McCartney feature a curved side zip and an elastic waistband for a tailored shape. $800 from Adidas, including D1-3/F, 17 Hankow Rd., Tsim Sha Tsui, 2730-0157

7. Nike Flyknit Air Max Running Shoes

$465 from www.fitbit.com

$1,799 from Nike, including Shop 069-071, G/F, Cityplaza, 18 Tai Koo Shing Rd., Tai Koo Shing, 2915-9710

5. Fjällräven Duffel No. 4

3. Lululemon 50 Rep Bra Made from soft Luon fabric, Lululemon’s 50 Rep Bra is a breathable, sweat-wicking piece that is ever-so

$1,800 from Marathon, Shop 616, 6/F, Times Square, 1 Matheson St., Causeway Bay, 2506-3139

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This sweat-proof little guy just tacks onto your clothes, and tracks your steps walked and calories burned throughout the day. It automatically syncs with your mobile and computer dashboard, so that you can log food, sleep, heart rate and more.

Swedish brand Fjällräven produces minimalistic duffel bags that double as gym bags. The bags come in distinct solid colors, each accompanied with smart tan handles.

$1,199 from HMV, including 1 Pedder St., Central, 2739-0268

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These ultra-lightweight trainers are great for all kinds of exercise. Woven together with tough polyester fibers, Nike’s trainers fit like a glove, while offering great support.

8. 2XU Men’s G:2 Insulation Vest Start prepping for autumn and winter with this vest from 2XU. Not only does it come in cool hues, but there’s also a removal hood for added convenience. $1,330 from www.2xu.com

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9. H&M Running Leggings H&M launched its sports range last year, and has quickly become a go-to for decent quality gear at reasonable prices. H&M’s comfy running leggings come with reflective details for a stylish flair. $349 from Shop 457, Phase 1, New Town Plaza, Sha Tin Centre St., Sha Tin, 2606-7708

10. Soleus Running Watch For a tech-savvy watch that can keep up with you, turn to Soleus.

The wristwatch has an optical sensor that monitors your heart rate, and accurately assesses the number of calories you are burning. $898-1,390 from www.soleusrunning.com.hk

11. Under Armour Victory Tank This flattering tank top from Under Armour sits close to the skin but is tailored to create a sleeker, more feminine silhouette. It will also keep you cool

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with its meshed back panel and special moisture-wicking technology. $219 from Under Armour, including Shop OT244-247, 2/F, Ocean Terminal, Harbour City, 2-27 Canton Rd., Tsim Sha Tsui, 2115-9930

12. Pure Apparel Pure Apparel has all kinds of fashionable and functional workout gear. Here’s one of our favorite outfits— all launching in stores this month.

From top to bottom: Own Moves fleece; T-Tank, and cropped leggings.

From Pure Apparel, 16/F, The Centrium, 60 Wyndham St., Central, 2971-0055

13. Lululemon Mat A two-sided yoga mat that is adaptable for different types of surfaces: Lululemon’s The Mat is a go-to among yogis. It features polyurethane and anti-microbial coatings to ensure that your mat stays clean, and you don’t slip around.

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14. American Apparel Bag Everyone needs a reliable duffel bag—American Apparel’s stylish Nylon Pack Cloth version comes in a wide range of colors. Waterproof, durable and versatile: it’s perfect for toting around town. $215 from Lab Concept, Queensway Plaza, 99 Queensway, Admiralty, 2118-6008

15. Canterbury Advantage Shorts They may be intended for rugby, but these shorts are ideal for gym nuts. The shorts are tough, designed with flexible polyester twill for maximum mobility. $235 from Escapade Sports, 1/F, 30-34 Cochrane St., Central, 2851-0769

$720 from Lululemon, 27/F, Henry House, 42 Yun Ping Rd., Causeway Bay, 2632-7887

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Water Works Stay hydrated with these cool and durable water bottles.

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Know & Tel

1. Bübi Bottle

3. Polar Bottle

Water vessels with a Scandinavian twist, Bübi Bottles are made of high-grade silicone that can be neatly rolled up when not in use, saving you room in even the smallest of gym bags.

There’s nothing worse than finishing a workout with lukewarm water. The Polar Water Bottle keeps your drink icy cold with the use of a special insulating layer. Cool.

$164-199 from PROTrek, 32 Leighton Rd., Causeway Bay, 2576-0833

2. Klean Kanteen Classic The hypochondriac’s dream: Klean Kanteen designs its bottles with hygiene in mind. Produced with surgical steel, the bottle’s rounded corners prevent germs from developing in those difficultto-clean places. The interior is also electro-polished to avoid that metallic water-bottle taste. $175 from Ying Cheong Leather Goods, G/F, 303 Shanghai St., Yau Ma Tei, 2385-1255

$125 from Escapade Sports, 1/F, 19 Leighton Rd., Causeway Bay, 2891-1855

4. Zing Anything Add a little zest to your water with help from Zing Anything bottles, which are BPA-, Halogen- and Phthalate-free.

These bottles come complete with a built-in infuser so you can add some citrus juice or pulp. There’s also a Kid Zinger for thirsty tykes. $190-340 from www.zinganythinghk.com

5. Work It Water Bottle It might be a no-frills bottle but it gets the

job done and comes with a handy straw built into the sports cap. $54 from Cotton On, including Shop F11-18, 1/F, One Grand Tower, 639 Nathan Rd., Mong Kok, 2396-2130

6. Umoro One Umoro One is the perfect bottle if you’re into protein supplements. It features a fully automated mechanism that allows you to release your supplements at the push of a red button. $225 from www.umoro.com

7. Hilly “O” Bottle Ideal for outdoor runners, this bottle’s distinctive “O” shape makes it easy to carry.

Plus, it’s cheap, durable and looks neat. $59 from Escapade Sports, 1/F, 30-34 Cochrane St., Central, 2851-0769

Looking to kick start a fun and rewarding career in Teaching or upgrade your existing teaching skills?

Certificate in TESOL We are now accepting applications for the following 4-week full time courses: > 30 Jun - 26 Jul 2014 > 28 Jul - 23 Aug 2014 > 6 Oct - 1 Nov 2014 > 3 Nov - 29 Nov 2014 And the following 12-week part time courses > 7 Jun - 24 Aug 2014 > 13 Sep - 30 Nov 2014 E Bianca@englishforasia.com T +852 2392 2746 W www.englishforasia.com/en/trinity Accepted by the British Council. Recognised worldwide. Registered with the HK Non-local Courses Registry as a course leading to a non-local higher qualification (Course No. 250562)

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Nutrition Shops Power up

GNC

even body-building equipment. Feel free to ask the knowledgeable staff for suggestions or for more detailed information regarding the supplements.

Catalo

Catalo Founded in the US more than 20 years ago, this well-established brand provides everything you need to stock up on your health products. The stores offer more than 200 brands, and a huge selection of health supplements, including bilberry eye extract, fish oil, and green tea extract, as well as several healthy beverages such as oat milk and prune juice. The staff also offer excellent nutrition advice. There are more than 40 retail locations; visit the website to see which one is closest to you.

G/F, 85 Queen’s Rd. Central, 2522-1255, www.catalo.com.hk

Corner Block The popular organic grocery store formerly known as O2H has rebranded as Corner Block to commemorate its 5th anniversary. Sleek and modern with warm and earthy wooden surrounds, Corner Block is a one-stop shop supplying imported organic groceries for those trying to maintain a healthier and greener lifestyle. If

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you’re looking to enhance your diet, the shelves are stocked with a wide selection of superfoods, plus veganfriendly, and gluten- and wheat-free products. For busy bees who can’t make the trip in person, the store accepts online orders and will deliver fresh produce and groceries to your doorstep.

G/F, World Trust Tower, 50 Stanley St., Central, 2523-3123, www.cornerblock.com.hk

GNC One of the largest chains in the world to offer vitamins and supplements, GNC has been available in Hong Kong since 2003. You can find the brand citywide (there are 14 branches), but to save yourself some time, look out for specialty GNC counters at wellness stores, such as Mannings, Apita, Piago and Gigasports.

G/F, Duke Wellington House, 24 Wellington St., Central, 2299-3390, www.gnclivewell.com.hk

Good Life Nutrition House In business since 1985, Good Life Nutrition (formerly known as Weider) focuses on both sports and everyday health supplements. The store stocks a wide range of products, such as protein bars, muscle enhancers, hormones and

2/F, Lin Fook House, 3 Jardine’s Crescent, Causeway Bay, 2537-5278, goodlifenutritionhouse.com

Green Vitamin Green Vitamin started as a wheatgrass specialist but has since become one of Hong Kong’s premier online health food stores. Shop for fresh wheatgrass (grown on its own local organic farm) and healthy treats such as crispy kale chips, chocolate Cocoroons, and dairyfree ice cream. You can also purchase one of the premium “slow juicers,” which results in juices with higher nutrients and enzymes. In addition, check out the “Vitality” section of the site, which provides healthy recipes and tips on maintaining a healthy lifestyle, nutrition and fitness. Green Vitamin offers free delivery for online purchases over $600. Alternatively, you can find the products at Just Green stores and other organic stores around town, such as Organic 21 (60 & 62B Staunton St., Central, 3104-9134).

3151-7535, www. greenvitamin.co.uk

Health Aims Health Aims coins itself as “your nutritional therapy partner” and has been providing familes in Hong Kong with green food and health supplements

Know & Tel

for more than a decade. It also offers consultation services on nutrition and hosts regular health seminars. A free delivery service to locations citywide (except for the Outlying Islands) is available upon purchases over $800, with an extra $40 surcharge for Ma Wan and Tung Chung areas. There are multiple store locations on the island, in Kowloon and the New Territories.

organic nuts, seeds and fruits to snack on. There are also supplements and vitamins on hand should you need to round out your diet. There are multiple branches spread across town including on Lamma and Lantau islands.

27 Electric Rd., Tin Hau, 2402-2883, healthaims.net

A trustworthy source of health supplements, Nature’s Bounty only stocks nutrition and vitamin products that have gone through rigorous tests and met quality assurance standards.

Conducted in its own microbiological laboratory, Nature’s Bounty ensures that the products are pure and free from harmful bacteria. Among the top sellers is the double-strength fish oil ($359), which contains omega-3 fatty acids, promotes cardiovascular health and boosts the immune system. There’s also a great protein and vitamin shake mix from Optimal Solutions ($249), which has a subtle chocolate flavor, and is packed with whey and soy proteins, fiber and vitamins.

Health Essential Previously known as Health Gate, Health Essential has been selling organic products in the heart of Central since 1992. The company carries more than 1,500 products, many of which are perfect for those with restricted diets, such as vegans, diabetics and the gluten intolerant. Health Essential also stocks an assortment of natural personal-care products, organic baby food, dietary supplements and hypo-allergenic, ecofriendly cleaning products. Benefit from free delivery to Kowloon and the island for purchases over $800.

8/F, Hung Tak Building, 106-108 Des Voeux Rd. Central, 2545-2286, www.health-essential.net

Just Green Just Green was one of the first food and lifestyle stores in Hong Kong to stock a range of health-focused, ecofriendly products. The store offers a comprehensive selection of vegan foods, gluten-free and nut-free options, organic baby foods, as well as fair trade health, beauty and cleaning products.

For a quick boost of energy, look for the organic energy bars, as well as

52 Graham St., Central, 2801-5611, www.justgreen.com.hk

Nature’s Bounty

Shop A1 & B, 2 Cannon St., Causeway Bay, 2785-8011, www. naturesbounty. com.hk

Nature’s Village With over 1,200 products in its catalog, including vitamins, sports nutrition and homeopathy supplements, Nature’s Village definitely has the healthconscious shopper in mind. Not sure what you’re looking for? The trained staff on hand provide great advice and can help you find the most suitable product for your needs. Nature’s Village has seven retail stores across Hong Kong, or simply visit the website for the full product range.

conscious and eco-friendly twist. As well as organic veggies, eggs, bread and the like, you can also pick up health drinks, organic powder mixes and supplements such as flax oil and Manuka honey. For customers who spend more than $500 on a single trip, you get to become a lifetime member, which basically just means that you’ll get to enjoy assorted discounts, such as 10 percent off, every time you shop.

Shop 722, 7/F, Fortune Metropolis, 6 Metropolis Drive, Hung Hom, 2515-3546, www.wellbeing360.com

Wonderful Grace Wonderful Grace is a comprehensive online health food store importing quality products from Japan, New Zealand, the US and Southeast Asia.

It offers nutritional supplements, personal-care products, and herbal remedies to people of all ages. There are plenty of healthcare tips on the website, as well as an extensive catalog of the products detailing product origin, price and health benefits.

Room 3208, Central Plaza, 18 Harbour Rd., Wan Chai, 2566-0855, www.wonderfulgrace.com

G/F, 36 Lyndhurst Terrace, Central, 2121-1637, www.naturesvillage.com.hk

WellBeing360 WellBeing360 is a one-stop health store in Hung Hom selling all your typical supermarket items, but with a health-

Corner Block

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A Good Sport Here are a few athletic events for your sporting calendar.

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Calling all urban warriors: grab your place now for October’s East Aquathon—a sea, mountain and road race combo from Southside’s Chung Hom Kok beach to Quarry Bay. You’ll first need to complete a 1.5km open swim, before hiking 7.5km up and over “The Twins” and finishing with a 7.3km tarmac sprint to Tong Chong Street.

Either fly solo, or if you’re feeling less brave, attempt a tag team with another racer. Or you can just come to the party at the finish line for food, drinks and entertainment! Entry is open until Oct 4, with proceeds going to the Sedan Chair Charities Fund.

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Oct 18, 2891-1505, www.revolution-asia. com/eastaquathon16-3

New World Harbour Race 2014 Swim caps, goggles and budgie smugglers at the ready—it’s time for the annual cross-harbor swim race.

Some 2,000 swimmers will hit the water for the 1.5km stretch from Lei Yue Mun’s Sam Ka Tsuen Public Pier to Quarry Bay Park Public Pier. If you haven’t signed up already, it’s too late for this year, but come along and cheer from the sidelines as Victoria Harbour closes down for this gaggle of swimmers. The Cross Harbour Race was first held in 1906 until it was suspended in 1979 due to excessive pollution. It has gained popularity again since it was reintroduced in 2011.

Oct 12, www.hkharbourrace.com

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Know & Tel

2014 Venetian Macau Open Expect four days of world-class golf when the Asian Tour tournament tees off at the Macau Golf & Country Club, with big hitter Australian Scott Hend defending his title from last year. It’s not a small competition either—with US$900,000 up for grabs between 144 players, the biggest prize of the tour’s 16 years. Other notable stars of the course include Miguel Angel Jiménez of Spain and Thailand’s Thongchai Jaidee.

The event is free for spectators.

Oct 23-26, (+853) 2887-1188, www.thevenetianmacauopen.com

IP Global TriChallenge Have you ever wondered what it takes to deliver disaster relief to remote areas of the globe? Find out with the IP Global TriChallenge— a test of intelligence and strength by land, sea and air to simulate what workers for relief charity ShelterBox face out in the field!

Teams of four must raft, abseil and run across 10km of terrain in Sai Kung, all while carrying a huge ShelterBox crate. You’ll also be completing challenges (such as building the raft, before using it) along the way.

Registration closes on October 15, so start vetting your teammates now. There’s a minimum fundraising target of $20,000 per team, which goes to Shelterbox.

Nov 22, tiny.cc/HKTriChallenge

Standard Chartered Hong Kong Marathon 2015 All the places have been snapped up for the full Hong Kong Marathon, but you can still bag a spot in the half marathon, 10K and wheelchair races. Funds raised will go to three charities: Seeing is Believing, Hong Kong Anti-Cancer Society and Hong Kong Paralympic Committee & Sports Association for the Physically Disabled. Get training.

Jan 25, 2577-0800, tiny.cc/HKMarathon

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Mr. Know-it-all Returning to Hong Kong in November.

Become a Happy Non-Smoker by attending our 5 hour programme

Our favorite smart aleck sneaks out of his full-time gig at HK Magazine to give you an extra helping of useful advice.

“I am pleased to say it has worked for many of my friends and staff” – Sir Richard Branson Availability limited to 25 clients For more details, and to book online, go to

www.easywayhongkong.com JANE PACKER LONDON & TOMAS DE BRUYNE at The Hong Kong Academy of Flower Arrangement

• cert. / Dip. courses • short courses / International Classes in English available • Intensive Class / Private Tuition /Group Classes • Team Building Workshops, Corporate Training & Consultancy Services

Hotline: 2388 2979 www.hkafa.com.hk Hong Kong Branch : 15/F, Hennessy Plaza, 164-166 Hennessy Road, Wanchai, HK Kowloon Branch : 8/F, Lokville Commercial Building, 25-27 Lock Road, TST, Kln

Follow The List on Facebook www.facebook.com/ TheList.HongKong As thanks for being loyal readers, we’ll keep you in the know: follow us to find out about the best shops, events and activities.

View exclusive discounts and win free tickets to concerts and movies, plus get the chance to be on the invite list to our own happenin’ events. Love it, list it!

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Dear Mr. Know-It-All, Is this so-called “gutter oil” actually bad for you? I reuse my cooking oil all the time! Come on, how bad can it possibly be? – Lardo You reuse your frying oil, Lardo, because it’s a waste not to when you’re deep-frying. It would be foolish to fry one thing and then chuck your oil. After all, it’s pretty expensive—even if you don’t go full extra-virgin cold-pressed peanut oil every time you’re trying to get your tempura on.

That’s the problem, of course.

Processed oils and fats are expensive. They’re a considerable expense for any restaurant, bakery or catering business. And the businesses who are counting the pennies—i.e. any business in the world—is going to try to get a good deal on their products.

In 2010—when China underwent its own gutter oil scare—researchers concluded

that gutter oil was being used in one in 10 meals in China. That’s a pretty scary statistic. And while the gutter oil of today’s scandals might be just collected from fryers and grease traps—as opposed to boiled out of unmentionable animal bits, or skimmed from the surface of sewers, as it apparently was in the mainland—it’s still truly not good for you.

It’s not about how it’s collected. It’s not really even about where it’s from. The problem lies with how it’s refined.

Gutter oil isn’t intended for human consumption, and so it contains heavy metals that have been used to refine the oil for industrial use. These substances can cause cramping, anemia and toxic hepatitis. Symptoms of consumption include diarrhea, nausea, vomiting and gastrointestinal disease. Gutter oil can also contain carcinogens such as aflatoxin, which is created by mold, and Benzo(a)pyrene, which comes from burned food. In short, friend: it’s not good for you.

Get 20% off by using The List coupon code

Skincerity Want vibrant, young-looking skin?

Forget painful injections and lasers!

Simply roll on Skincerity nightly and wake up to smoother, hydrated, glowing skin.

For more information visit:

www.skincerityhk.com

IMI is a trusted natural medicine and wellness clinic.

Our experienced practitioners specialise in:

CONTACT US: Send your queries to Mr. Know-It-All. Email: thelist@hkmagmedia.com

• Immunity, digestion and nutrition

• Women’s health

• Allergies, asthma and eczema

• Children’s learning and behaviour

• Stress, anxiety and insomnia

• Sports therapy, back and joint pain

• Naturopathic detox and weight loss

• Family and relationship counselling

Phone: 2523 7121

Web: www.imi.com.hk

• Pregnancy & childbirth

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MARKET Place Classes FLEX STUDIO A boutique haven for elite fitness conditioning, Flex offers complete training in Pilates, yoga, Xtend Barre® a rigorous ballet barre workout, TRX® and Zumba© Fitness. Private Pilates and yoga sessions are available, led by HK’s most experienced instructors.

Classes offered in Aberdeen and Central.

Tel: 2813-2212 www.flexhk.com info@flexhk.com

DANCETRINITY STUDIO All day classes for Salsa, Ballet, Yoga, Pilates, Jazz, Hip Hop, Tango, Ballroom, ZUMBA and more! See the schedule @ www.dancetrinity.com now! +852 9634-9770

Primary Maths and English Tutor available for home tutoring.

British primary teacher with 31 years teaching experience in HK (English Schools Foundation – 25 years & Government NET in local schools – 6 years).

Teaching in the family home in Mid-Levels & within a reasonable commutable area, providing very positive, friendly and confidence building tuition. Call Steve 9887-1061 or e-mail stevevaughan73@yahoo.com.

TENNIS COACH. MOTIVATOR. FITNESS TRAINER U.S. Certified Professional. Stroke production and match play. All ages & levels.

Call Larry 9013-8344 / www.acematchpoint.com

Get ‘The Look’ for Less!

Advertising needn’t bust your SME business’ budget.

Reach The List’s readers right here.

Book this space: 2534 9552

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Learn to sail and have fun on our 45 foot yacht!

Hong Kong’s most experienced sailing school – accredited to run Crew and Skipper courses with Hong Kong Sailing Federation.

5-day courses including lunch, HK$5,500. English and Chinese instruction, Gift Certificates for Christmas etc. Visit our website www.yachtingventures.com.

David Knowles Astrological consultant WEBSITE: www. davidknowlesastrology.com HOURS: By appointment.

Character analysis and forecasting work to help the individual make conscious decisions in their life.

Mobile DJ Service for wedding, private, office parties. Offering disco, club, R&B or by requests.

Mixer provided. Enquiry 9215-8022, discjockeybill@yahoo.com.hk

Mandarin / Cantonese-nannies —play, read stories, songs, toys, fun games and guide your kids to discover the daily life.

Mandarin tutors— for kindergarten, primary and secondary students, experience tutoring students from GSIS, HKIS, CDNIS, KGV, Kellett, ISF, CIS... . Can help prepare IGCSE, IB, AL...Please visit www.call-a-tutor.com or call 2572-8989

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health & Beauty / Home つばきハウス Our Japanese therapist Ms. Keiko skilled in unique Jing Luo (経絡) massage therapy and Lymphatic Drainage releases you from stresses accumulated over weeks at a Cozy and Private room in Central. Suitable for those who can not bear overly strong massage.

• Jing Luo Therapy (1st Session) $480 • Simple Detox Therapy (90min.) $590 Please visit www.tsubaki-co.com for details.

Rm 205, Yu To Sang Bldg. 37 Queen’s Rd, C. Phone 9163 8032 (By Appointment Only) Open daily 10am- 8pm For Ladies Only

The Yoga Room (Yoga & Pilates) ACUPUNCTURE EXPERT QUALITY TCM CENTRAL A well established TCM clinic, QUALITY CHINESE MEDICAL CENTRE, originated from Guangxi, China, is now offering Herbal, Acupuncture, Bone-Setting, Moxibustion and Cupping Therapies in Central. We provide a whole body approach to heal various external and internal issues, such as Pains, Sleeping, Skin, Immune system, Hormone balance, Menstruation, Digestive system, and many more. We are for those who want to have their problems cured from the root, or just wanna to discover the secret of 5,000 years TCM from China. Our Chinese Medicine Practitioners are fully registered in HK, and have extensive experience from China and HK.

FREE CONSULTATION, please call 2881-8267 www.qualitytcm.com

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We are a boutique Yoga Studio in Sheung Wan offering classes in Hot Yoga, Hatha, Meditation, Ashtanga, Vinyasa, Candlelight Yin, Yin Yang, Detox Flow, Pre-natal Yoga, Yoga for kids, Pre-natal Pilates. We also offer yoga private classes at your home, office & our studios. Come and try our 1 free class now!

Tel: 2544-8398. info@yogaroomhk.com www.yogaroomhk.com

Makeovers!

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ELITE MOVERS & HANDYMAN Packing, Moving, Storage, Handyman, Single-Item move, Disposal Service, All kinds of electrical work, hanging curtains, shelves & TV mounting.

T: 8209-1793 M: 9811-2053 www.emdhk.com

Tel: 852-2522-2592 image@savvystyle.com www.colour mebeautiful.hk www.savvystyle.com

DR. FIX IT ALL – HANDYMAN Excellent Service-No Job Is Too Trivial, no task too difficult. From hanging pictures to moving / decorating full house, we are your choice. Painting, Shelf & Ceiling Fan Installations, Electrical repairs.

More details on website www.drfixitall.hk Tel: 2525-0055 sales@DrFixItAll.hk

HOUSE PAINTING! UK Tradesman. Fast, tidy & reliable. Call: 2815-7929, www.cdihk.com

A professional tennis coach is available for any ages, levels.

First lesson free. Contact-Ganes, 6447-0905.

Email-prathamek@yahoo.com

GLOW SPA - Health, Hair & Beauty Internationally qualified staff, Queens Road Central top-to-toe beauty; hair styling, hair removal, slimming, self-tanning, facials and nails.

Tel: 2525-5198 www.glow-spa.net

Expat Hairstylist Expat Hairstylist from Toronto Canada with 25+yrs experience...

6th yr in Central, HK. Please go to my website: www.hairexpat.com Email or text at charleslau5@ gmail.com or 9575-3496. I’ll be delighted to hear from you.

At least twenty thousand readers scan this space every week for the best health and beauty deals.

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self-storage

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Hong Kong’s Leading Self-Storage Company K

• Flexible self-storage facilities • Competitive rentals • No hidden extras • Contents insurance available • 24/7 access • Secure facilities with CCTV

• Clean and climate-controlled • Wide range of unit sizes • Convenient location • Friendly and helpful staff • Transportation arranged

Whether you are looking for secure storage for your business or personal needs, The Store House has the solution for you.

Hotline: 2548 4049 www.thestorehouse.com.hk Facilities located at Western District / Kennedy Town / Ap Lei Chau / Tuen Mun For further information: Email: tshenquiry@thestorehouse.com.hk

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THE HELENA MAY BAZAAR Thursday, 9 October 2014 th

9:30am to 6:00pm All Welcome

Admission Fee: $10 per person Lunch Available from 11:00am to 3:00pm

Snacks & Drinks Available from 9:30am to 6:00pm 35 Garden Road, Central, Hong Kong.

Tel: 2522-6766

www.helenamay.com

Best House Painting in Town

Editorial Internship TheList needs you!

If you love The List and think you’ve got what it takes to contribute to the magazine, then sign up for our internship program.

Gain an insight into Hong Kong’s media industry and develop and impressive portfolio.

The job includes: • Writing listings and articles • Getting out and about and researching the best the city has to offer • Learning about how social media works and writing content for Twitter, Facebook and The List Magazine online No experience necessary, but you will need: • The right to work in Hong Kong (working visa or ID card) • A passion for Hong Kong and city living • Cantonese an advantage, but not essential Please note that the internship program runs for 10 weeks and is a full-time, unpaid position. Office hours are 10am-6pm, with a lunch break from 1pm-2pm.

Please send your CV and covering letter to editorial@hkmagmedia.com

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Baby Pak Choi

A pregnancy column with Sarah Fung

Awkward Pregnancy Photos I’m not the kind of person to coo over pregnancy photos. They’re really hard to do well, and most of the shoots I’ve seen have just been a bit, well, awkward.

Time it right A pregnant woman’s body is a beautiful thing, but I think I can speak for all my fellow mothers-to-be out there when I say that there is an ideal time for pregnancy photos, and that point comes after you’re no longer ambiguously maybe overweight, but before people start asking if you’re carrying twins.

But when a photographer friend offered to do some free shots of me for her portfolio, I figured hey, I won’t be pregnant for much longer and it might be nice to have some photos to look back on. I sent her some shots to give her an idea of what we wanted, the idea being that we’d have relaxed, unposed “Are you a woman or photos taken at home.

Is your baby daddy camera-ready?

Partners can turn pregnancy photos real awkward, real fast—especially if they’re not comfortable in front of a camera (Daddy Pak Choi is a Pinterest board?”

We’re pleased with the results— no exception to this). If yours is they’re pretty and fun, and while standing stiff as a board wearing I don’t usually stand around my a miserable rictus, think of other house with perfect hair in a dress, they feel really ways to incorporate him. Maybe a close-up of his hands natural. But in my anxiety to make sure we didn’t end or something. up with straight-up cheese, I created some guidelines— If you go topless, don’t let your partner hold your boobs inspired by the sketchiest maternity photos the internet None of your Facebook friends want to see your has to offer—to help me get the most out of my husband cupping your bosom and trying to do his photoshoot. I hope that they’re useful for you too. best “I’m so in love” face. And years later, you’re Go easy on the props guaranteed to get an “EW MUM GROSS” from your A tiny pair of booties can work as a well-executed ungrateful teenagers. cliche, but balloons? A washing line of onesies?

On that note, tell dad to keep his shirt on.

Wooden letter initials? Are you a woman or a Don’t do the thing where he sticks his beer gut out Pinterest board? and looks pregnant as well. That is not a photo for your mantelpiece.

Photos taken by the very talented Martice Milton (www.marticemiltonphotography.com) Follow Sarah’s journey through pregnancy and parenthood at babypakchoi.tumblr.com.

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