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CONTENTS CONTENT OPS CONTRIBUTORS WHAT'S COOKING? TRX SPARTA RACE PARKOUR IN HK BEAUTY AND HEALTH SMALL GROUP PORTABLE POWERPLATEâ„¢ NASM CLOSE
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OPTIMUM PERFORMANCE STUDIO
Since 2005 Optimum Performance Studio Still paving the way for Fitness Education throughout Asia. As the Premier Functional Training and Education Studio in Hong Kong, this is the place to come for all your Fitness and Education needs. www.opstudiohk.com
CONTRIBUTORS TRX POWERPLATEâ„¢ EAT WELL . COM SPARTAN RACE PARKOUR MIND BODY GREEN
Est. 2005
Optimum Performance Studio
Wishes You and Your Loved Ones A Safe and Healthy Festive Season
WHATS COOKING?
FESTIVE COOKING Tis the season to be jolly, or so the song tells us. For me, Christmas is a great time to prepare amazing food to share with family and friends. In the lead-up to Christmas, we’re sharing a mix of original recipes, entertaining advice, and seasonal dishes from our favourite bloggers to help you approach the holiday with a little more mindfulness and a lot of extra-delicious vegetables and fruits. We’re focusing on whole-food, plant-driven dishes to make your holiday table not only beautiful but more healthful, too—while still keeping the integral flavours of the season front and centre.This veggie side incorporates a lot of favourite ingredients into one memorable dish. One might almost think there is too much going on, but it all works very well together! The spiciness from the sauce, combined with the sweetness of the squash and the earthiness of the cauliflower, creates a wonderful balance. The pumpkin seeds and capers naturally add a level of crunch and saltiness that can't be beaten. And the black sesame seeds add a layer of depth but also beauty. RECIPE HERE
CHRISTMAS RECIPES HERE
SPECIAL ARTICLE
One of the most frequently asked questions we receive is: how often should I train using the TRX Suspension Trainer?
Here, TRX Head of Human Performance Chris Frankel explains how regular TRX use can ensure your training program is varied, effective and efficient, whether your goal is to add mass, get ripped, lose weight, get strong, build endurance or cross train for your sport of choice: triathlon, skiing, cycling. How many times per week you use the TRX is only one part of a systematic approach to training? The most basic or most sophisticated programs all start with foundational principles described by the acronym F.I.T.T., which stands for Frequency, Intensity, Time and Type. Frequency is how many times per week you train (which is your question). But how often you train is related to how hard you workout, which is Intensity. And how hard you workout determines how long you train, which is the Time component. One thing you have already answered, and it is a great answer, is the Type of exercise: TRX Training. First and foremost, proper nutrition and recovery are requirements for increasing lean mass and decreasing body fat. For most people looking to gain some muscle and cut some fat for an athletic, defined physique, working out three to six times per week will provide the necessary training stimulus. If you are new to exercise or just getting back into shape, start out training three days a week, for 40 to 60 minutes each session, with at least one day of recovery in between.
TRX
DUO TRAINER COMING SOON
As your fitness improves, increase the intensity of your exercise sessions by working at a steeper body angle, with less stability or a combination of the two. You should also add another day of training to your routine as you progress. There are some general guidelines you can use to increase strength, burn fat and improve your overall performance and durability. Some of your workouts each week should be strength based, with steep body angles and slower tempos for increased time under tension. You can alternate upper body with lower body or push with pull exercises. Some of your workouts each week should incorporate high intensity, powerful movements at faster tempos to tax your cardiovascular and muscular endurance. Some of your workouts can be a combination of strength and power, where you alternate a slow, strength exercise with a faster, more powerful exercise. A sample week may look like this: Sunday Monday Tuesday Wednesday Thursday Friday Saturday Rest Strength Power + Strength Rest Strength + Power Power Rest Proper warm up and cool down, including mobility and flexibility work, is a must. Adding interval work is another way to improve fitness and burn fat. If you work hard, do not miss a workout and do not sacrifice form for reps, you will soon “make your body your machine.�
SPARTAN RACE
RETURNING
ARTICLES
The Spartan Race, the pioneering leader in the sport of obstacle racing and made its first ever appearance in Hong Kong! DATE: 6th November 2016, VENUE: Kam Tin Country Club. RACE CATEGORIES You have the option of selecting between two race categories. In order to avoid congestion and waiting, participants will be divided into a maximum of 200 people per heat. ELITE The Elite section is comprised of athletes competing to win prize money, test themselves against the very best, attract potential sponsors, and rise to the top of the Spartan Race Point Series. OPEN The Open race welcomes weekend warriors, novice athletes, first name racers, and all others. It offers the same opportunity as the Elite category to enable Spartans to get out of their comfort zone and experience the amazing rush of adrenaline as they smash through the finish line. TRAINING The Spartan Movement is more than a race; it is a way of life. All participants will be offered training workshops and given nutrition tips leading up to the event in order to prepare them to be their best possible selves.
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COMING MARCH 25-26, 2017
BEAUTY & HEALTH
The Accidental Minimalist: How I Learned To Live With Less I stumbled upon minimalism quite by accident. I was working at a movie studio in Los Angeles, surrounded by overthetop luxury. No matter what you owned, it was never enough and there was always someone with a newer this or a more expensive that. In order to afford this type of lifestyle, I worked 12hour days and had very little life outside my job. Even then, I was told in my annual review that I didn't start working early enough. As I said, never enough. I quit my job the next week. Once I left in pursuit of more meaning in my life, the pendulum swung the other way and I ended up in a spiritual community studying consciousness. There I was, fresh out of the world of excess, now living on a $200 a month stipend, going through "stuff" withdrawals. I was told over and over that I was not my body, my mind, or my emotions. In other words, I shouldn't let my monkey mind run me, my aches or pains define me, or my feelings stop me. Because when we do, we usually make questionable choices like trying to shop our way into feeling better. Over time, I got better at separating how I felt from who I was. "I'm angry," became, "I feel angry." "I'm sick," turned into, "I have an ache in my body." As my awareness increased, my shopping decreased. I was becoming a minimalist.
Sometimes I doubt myself because my life doesn't look like everyone else's. Eleven years later, I left to rejoin the world. These days, I have material possessions, but they're few and far between. I've found that having less "stuff" gives me options I would have never had before. I feel free to follow my dreams and inspirations, and I'm not nearly as weighed down. I have another friend who's a sculptor and lives simply and moves around a lot, and we often talk about what it takes to sculpt one’s life, to listen to inspiration, to trust it—and act on it. I didn't set out to adopt a minimalist life, but now I'm so glad I do. It's not always easy and sometimes I doubt myself because my life doesn't look like everyone else's. But, in the end, it's so worth it. Here are five tools I've gathered along the way that help me stay in a minimalist state of mind. Maybe they'll help you, too. 1. Know what you want. Use your inner guidance system, aka your inner voice, to steer your ship. Know what you want, then measure choices against that. Will this move me closer to my heart's desire? If the answer is no, it's time to part ways. 2. Heed the messengers. Our emotions are like messengers. They tell us what we like and what we don't, what we want more of and what we want less of. Listen to them. At the end of the day, ask yourself: "What did I feel sad about today? Worried about? Angry about?" And, based on that information, what choices will you make tomorrow?
3. Take stock. Rather than focusing on what you don't have, think about what you've gained from living with less. Chances are you'll come out with more in the plus column than the minus. 4. Wait five minutes. If things start to feel uncomfortable as you're paring down, it's usually because you've triggered some lingering emotional, mental or physical pain. Rather than focus on what you're going to do to feel better, focus on the fact that you're uncomfortable. If you sit with discomfort for a few minutes, chances are it will pass. 5. Have courage. As they say, sometimes your only available transportation is a leap of faith. Living an authentic life requires the courage to step off the main drag and take the road less traveled. Trust yourself. Your family may (will, probably) think you're nuts. But this is your life. Only you know how to live it. And, in the end, you're the one who will regret not having done the things you wanted to do.
BEAUTY & HEALTH
These 7 Joyful Rituals Will Heal Your Gut & Make Your Skin Glow We all know that true beauty comes from within, but did you know that the "within" part extends beyond happiness and low stress levels—and right to your gut? The gut is your second brain, constantly absorbing and giving out nutrients and information to help your body function based on what you feed it. In fact, the connection between the brain and gut is key to a glowing complexion. It's easy to forget that your skin is a vital functioning organ. With an average surface area of more than 21 square feet, and composing 6 percent to 10 percent of your body weight, your skin is actually your largest organ. While cleansers and masks are amazing for the skin, their benefits are limited...to the areas where applied. If you're just focusing on topical solutions, you aren't addressing what's going on inside. In addition to a good face mask or mist, these clever ingestibles promote healthy skin, hair, and nails from the inside out, and they just may be the crucial step that's missing from your beauty routine. Here, seven joyful morning rituals to help improve your day (and life). Your skin, hair, and nails will be ever so grateful.
1. Greek yogurt The probiotics found in yogurt help to replenish the good bacteria within your gastrointestinal system, which is conducive to health. Additionally, studies have shown positive results with athletes who supplemented with probiotics. Their immune responses improved, their ability to recover from fatigue was enhanced, and they were better able to maintain the health of their digestive system. Add Greek yogurt to smoothies or combine with a healthy granola. For extra sweetness, sprinkle a few blueberries on top; mix in chia seeds for fiber and a dash of cinnamon for an antioxidant kick. 2. HUM Nutrition Gut Instinct As strong as your belly battalion might be, poor diet, stress, pollution, and antibiotic use can wipe out the good guys—so it's up to you to fortify and repopulate your gut with healthy bacteria. That's where HUM probiotics come in: A daily dose is a fantastic way to swiftly and significantly improve digestion and strengthen immunity—no prescription required! Gut Instinct delivers 25 billion friendly organisms of potent probiotics, and it's glutenfree and nonGMO, too. 3. Kimchi Probiotics are live, friendly bacteria that are naturally present in the intestinal tract and also play an important role in maintaining your digestive —and overall—health. Though kimchi has been a staple in Korean diets for thousands of years, Americans have only recently taken notice of its amazing flavor and, most importantly, its myriad health benefits. Kimchi is simply pickled cabbage with a bit of spice. With up to 70 percent of the immune system located in the digestive tract, it's important to keep that space happy, healthy, and in proper balance.
4. HUM Nutrition Raw Beauty Vanilla & Berry Flavor Green Super Food Powder This yummy powdered greens mix is swiftly becoming the onthego answer to juicing. The vanilla and berry alkalizing blend boasts super greens like spirulina, moringa, and chlorella and offers a nutritious option when a hectic schedule means none other may exist. And, when taken regularly for a prolonged period of time, this green superfood formula will heal your gut—and your skin. 5. Dark chocolate A radiant glow is just one more reason to love dark chocolate! The bacteria within our GI tract can efficiently ferment chocolate and even produce anti inflammatory byproducts. These fermentation byproducts have been found to benefit both a healthy gut and a healthy heart. Look for dark chocolate like Hu Kitchen with at least 70 percent cacao content. 6. Aromatherapy oils Therapeutic highquality essential oils are an excellent choice when you are looking for natural support for gas, bloating, or other digestive upset. Thyme and lavender essential oils are antiinflammatory and soothing. Try this joyful stomach massage to get back in touch with yourself and practice some selfcare. 7. HUM Nutrition OMG! Omega the Great Omega3 fatty acids are both restorative and antiinflammatory, helping to boost cognitive function and memory retention. Omega the Great's additional antimicrobial digestive properties, which target skin issues from the inside out, and high EPA and DHA content make it a standout to brighten skin and reduce redness. Plus, it's derived from the highest quality of sustainably sourced small fish, ensuring the purest and most nutrient rich standards.
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With Christmas just around the corner, we have the perfect device to bridge the gap between "lack of time" and "health"... introducing the PERSONAL POWER PLATE, portable, compact, easy to use and effective! FIND OUT MORE
Bringing more than 15 years experience in whole body vibration training, Power Plate accelerates scientifically-established health and fitness benefits to deliver faster and longer lasting results. Now you can take this technology with you wherever you train...
COMING IN 2017
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CLOSE Well there you have it, folks, another year done and dusted. It's been an eventful year with many highs from The Arnold Classic to the Spartan Race and everything in between. Rest assured we have loads instal for you in 2017, look out for PARKOUR in March along with some very special guests. All of us here at Optimum Performance Studio wish all our readers a very healthy and happy and above all, a safe festive season. This is a good time to take some valuable rest and recover in preparation for the year to come as there lots of exciting things happening in 2017. So keep inspiring others to better themselves, but always remember to make some time to take care of yourself.
Till we meet again stay safe and have a great Christmas and New Year celebration. Yours in Fitness
Wayne
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