Raw Personal Training Hong Kong

Investing in your health through strength training is one of the most rewarding decisions you can make.

Each rep, each set, each sweat-drenched session is a step towards a healthier tomorrow.

The best time to start was yesterday, the next best time is NOW!

It’s never too late to start investing in yourself. DM or WhatsApp +852 9244 3686 to book a free consultation

Here's your formula for health and longevity.

Your food choices can have a big impact on your health and longevity.

⏩ SWIPE TO READ MORE ⏩

1️⃣ Protein: Your largest source of daily calories
2️⃣ Healthy fats: Crucial for regulating hormones and vitamin absorption
3️⃣ Fruits, vegetables, and complex carbs: Mother nature's multivitamins and fuel for energy
4️⃣ Supplementation: Should never replace nutritious food
5️⃣ Limit ultra-processed foods: Overindulging can lead to weight gain, skin problems, and digestive issues.

Remember to eat a variety of minimally processed, high-quality foods for optimal health and energy! 💪

Parenting & Health: Leading by Example🌟

Being a parent doesn't mean neglecting your health. In fact, prioritising your well-being is an investment in your family's future.

When your children witness you making time for exercise, they'll be inspired to follow suit, developing lifelong habits that will benefit them for years to come. You're not just providing them with advice; you're giving them the greatest advantage in life: optimal health.

Join our community and let our personal trainers guide you on this journey. Together, we'll create a healthy and active lifestyle that sets a positive example for your children.

Message us now to learn more about what your health and fitness could look like. Book a free consultation today!

💬WhatsApp +852 9244 3686 to get started.

Boost Your Vitality: Top 5 Supplements for Men Over 40! 🔥

1️⃣ Zinc: Powerhouse mineral for fertility, cognition, and more.
2️⃣ Magnesium: Enhances brain function and aids in recovery.
3️⃣ Fish Oil (Omega 3's): Promotes body health inside and out.
4️⃣ Vitamin D3 with K2: Supports heart and bone health.
5️⃣ B Vitamins: Essential for immunity and overall well-being.

Supplements are a complement to a healthy lifestyle. Embrace healthy ageing and unlock your vitality!

Read more on www.rawpersonaltraining.com

Longevity is not just about living longer; it's about living better. It's about embracing a lifestyle that nourishes your body and mind.

Prioritise cardiovascular exercise, strength training, joint mobility, nutrition, sleep, and stress management for a fulfilling life. Small changes can make a big difference. It's never too late to start your journey towards a healthier lifestyle! 💪

Are you ready to make a positive change? Book a free consultation now!

DM or WhatsApp +852 9244 3686

➡ SAVE FOR LATER ⬅️

Have you ever needed a simpler way to avoid overeating, without the hassle of tracking and weighing your food?

Using your hands as a measurement tool can provide an estimation of your food intake. Hands are consistent and proportional to the individual, making them a good starting point or a next step after a diet.

The quantity of food you should consume each meal depends on your weight and goal. However, a general guideline is:

🥩🥦1-2 servings of vegetables and protein for each meal.
🍚🥑1-2 servings of carbohydrates and fats for most meals.

Not sure how to meet your own nutritional needs? DM or WhatsApp +852 9422 3686 for a personalised plan

🌟 Supercharge Your Life with Electrolyte Water! 🌊

Unleash your full potential by adding LMNT to your water as part of your daily routine.

1️⃣ Unleash Endless Energy: Experience a remarkable boost in vitality that keeps you going all day long. Say goodbye to fatigue and hello to unstoppable energy levels! 💪

2️⃣ Sharpen Your Focus: Elevate your cognitive abilities and enhance mental clarity. Stay sharp and focused throughout the day, unlocking your full potential. 💡

3️⃣ Skyrocket Your Performance: Take your workouts to new heights with electrolyte water. Fuel your body for peak performance, enabling you to achieve your fitness goals faster. 🏋️‍♀️

4️⃣ Wave Goodbye to Headaches & Sugar Cravings: Say farewell to pesky headaches and conquer those nagging sugar cravings. Electrolyte water provides relief, helping you lead a more balanced and satisfying life. 🙅‍♀️🍫

5️⃣ Optimal Hydration: Plain water falls short! Your body needs electrolytes to hydrate properly, ensuring fluids stay in your body and aren't simply flushed out. Give your body what it truly craves and feel the difference! 💦

⚡️ Electrolytes are the secret to awakening both mind and body!

Start your day right with LMNT Hydration! Just one sachet mixed with 450ml - 950ml of fluid will work wonders! ✨

DM to get yours today!

Trust our expertise to reach your goals!

At Raw, we discover your “WHY” and how we can achieve your goals based on your lifestyle and what is sustainable.

We take the guesswork out for you, so you can spend time with your family, build your career and focus on that hour in the gym. We will create a plan that is individualised to keep you motivated.

Book a free consultation via DM or Whatsapp +852 9244 3686

Eating high quality meats is important for maintaining a healthy diet. Not only do they provide essential nutrients like protein, iron, and zinc, but they also contain healthy fats that are crucial for brain function and overall well-being.

When choosing meats, it’s important to opt for grass-fed, organic, and hormone-free options. These types of meats are not only better for your health, but they are also more sustainable and ethical choices.

We have teamed up with to offer Raw Community members a 5% discount on high-quality meats.

➡ Use the code RAWPT at checkout to redeem your discount.

😴 Sleep is essential for our physical and mental health. When you don't get enough, stress levels increase, growth hormones decrease, and increases the risk of heart disease.

Don't sacrifice your health for a late-night binge-watch session. Invest in your sleep and prioritise your well-being.

Aim for 7-9 hours of sleep 80% of the time.

Exercise is not only great for your body, but also boosts your mind! 🌞

🧠 Research shows that regular physical activity reduces anxiety and depression, while boosting self-esteem and mood.

Whether it's a run, weightlifting, or a leisurely walk, incorporating exercise into your routine can be a game-changer for your mental well-being.

Next time you feel stressed or overwhelmed, try fitting in a workout and watch how it transforms your mind.

🌟 Taking care of your mental health is as important as your physical health. Let's prioritise exercise in our daily routine to enhance our overall well-being! 🌟

Discover the Five Influencing Factors of Health! 🌟 At Raw Personal Training, we believe in a holistic approach to well-being.

Swipe through to learn why each factor is crucial for your physical and mental well-being.

🌿 Mindfulness (Gratitude + Meditation)
🏋️‍♀️ Exercise (Resistance Training + Joint Mobilisation)
🥩 Diet (Nutrition + Supplements)
😴 Sleep quality (Quality + Behaviour)
🧘‍♂️ Stress Management (Breath + Radiators/Drains)

Our approach emphasises the importance of balance and consistency in making these changes, and the benefits of personalised plans tailored to each individual's unique needs and goals.

Let us guide you on your unique journey to move better, feel better and live better!

Eat for your cycle!

Your diet is one of the main factors that affect hormonal balance, including insulin, cortisol, oestrogen, and progesterone levels. What you eat can impact your skin, mood, and hormones.

Consuming certain foods at different parts of the month can help balance your hormones, stabilise blood sugar, prevent mood swings, and even avoid weight gain.

Here’s 👆🏻 a few foods 🫐🍠 to focus on during the different phases of your cycle to support and optimise your health.

Not sure where to start? Speak to us today by booking a free consultation. DM or WhatsApp +852 9244 3686

Bone health is a big deal, especially for women!

Bones are living tissue. They are constantly being replaced throughout our lives, reaching a peak bone mass in our early 20s.

Many of us don't give much thought to bone density and health, despite its importance to women's health and longevity.

By following the right training and nutrition strategies, women in their 20s and 30s can build significant bone mass and reduce their risk of developing osteoporosis.

Prevention is BETTER than treatment

Contact us now for a customised plan tailored to you individually. DM or WhatsApp +852 9244 3686

What's stopping you?

🥲 My entire life needs to change to show results...
🕺🏻 I have so many work events now I don't want to miss out
🍷 Probably can’t have a drop of alcohol...
🥗 I hate salad.

➡️ Guess what? While reaching your goals will take some changes, you can still enjoy your life and have a happy balance with food and fun.

Get your basics right - simple habits to create success.

From eating right to exercising more to feeling better, we’re here for you.

Create the change you want TODAY!

DM or WhatsApp +852 9244 3686 to get started

Do you feel like your energy levels fluctuate throughout the month?

Throughout a woman’s cycle, hormone fluctuations can make you feel and perform differently. But what if you could optimise your cycle to feel your best every day of the month?

➡ Save this post to refer to later

Let's optimise your hormones to work SMARTER, not harder!

Women need to prioritise their physical and mental health.

Women experience more hormone imbalances throughout their lives (pregnancy, menstrual cycle, and menopause), and it is important to pay attention to your bodies and address related symptoms. This can include exercise, a balanced diet, stress management, and regular check-ups.

Not sure where to start? All it takes is a 30-minute chat to prioritise your health and improve your overall quality of life. DM or Whatsapp +852 9244 3686

Your first meal is the most important meal of the day. It sets up our hormonal responses, brain function, gut response and blood sugar for the whole day.

BENEFITS:
➡️ Greater meal satisfaction thus reducing cravings and overeating during the day
➡️ Increase dopamine
➡️ Keeps blood sugar steady (carbs first thing in the morning spikes our blood sugar and affects our metabolic health for the whole day)
➡️ Eating a nutritious breakfast prevents us from eating higher calories during the day

Speak to us today to discuss how to best meet your own nutritional needs. DM or WhatsApp +852 9244 3686 to book a free consultation now!

Whether it's arm wrestling, foot racing, leg wrestling, or summiting new peaks, if you want to keep up with multiple generations, you can’t wait until they arrive.

You need to start now.

If you’re not currently living a life of freedom, the chances of being able to do so in 20 or 40 years are minimal.

Only by consistently investing in your fitness and health can you ensure your golden years are as vibrant as you want them to be.

Get up, move, and challenge yourself every day.

Embrace an active and healthy lifestyle today, and you'll be the grandparent your grandchildren aspire to be.

Are you looking to fall in love this Valentine's Day?

Well, look no further than strength training! 💪💘

Here are some reasons why you should fall head over heels for this dynamic activity:

1️⃣ Boosts Confidence
2️⃣ Improves Physical Health
3️⃣ Enhances Mental Health
4️⃣ Promotes Better Sleep & Reduces Stress
5️⃣ Promotes Longevity

Fall in love with strength training today and improve your quality of life! 😍 😍 😍

KUNG HEI FIT CHOI! Did you start your day with an abundance of delicious traditional dishes?

It may be hard to avoid indulging in these festive foods, and you already know that Second Auntie won't let you off unless she's convinced that you've had your fill. Eating is not only for “fuel”, but it is also a huge part of our social, cultural, psychological, and arguably, spiritual aspects of life.

Focus on the time you spend with your family, enjoy each glorious mouthful, eat everything in moderation and stay active during Chinese New Year...and beyond!

➡ Drop us a message to book a FREE consultation on WhatsApp +852 9244 3686

Being in Hong Kong, we are very blessed with 2 New Years!

Even if you haven’t been able to stick to your 2024 New Year resolution, there is the Chinese New Year to make it happen!

Here are some tips to navigate all the meals around this Chinese New Year because achieving your goal is important to you.

➡ Speak to our team about what your health could look like.

Book a FREE consultation on WhatsApp +852 9244 3686 now!

Imagine every workout as a deposit into your fitness bank account.💰

The more consistent and disciplined you are with your workouts, the more you will earn in interest and dividends. Over time, your fitness bank account will grow and compound, leading to a healthier and happier you.

Don’t wait, take the first step towards a BETTER you by booking a FREE consultation for personal training!

DM or WhatsApp +852 9244 3686 now!

Did you know that higher protein diets help older adults keep muscle mass and function? 💪🍗🐟

After age 30, we start losing skeletal muscle. After age 50, muscle mass decreases at a rate of 1–2% per year. The causes are disuse, inadequate nutrition, lower hormones, injury, and inflammation. Lost muscle is often replaced by body fat, leading to sarcopenic obesity.

We can reduce muscle loss with dietary protein and resistance exercise.

Older adults need more dietary protein than younger adults. This supports good health, recovery from illness, and functionality.

Optimal protein intake with resistance training maintains muscle health and works to reverse eating disorders, fatty liver disease, obesity, hypertension, hyperglycemia, and high cholesterol, and prevents many other diseases.

It's never too late to start! Add extra protein to your meals to maintain muscle health and prevent many diseases.

Your body will thank you!

Small changes lead to big results🔥

Incorporating small changes into your daily routine can make a significant difference in your overall health and well-being.

Simple actions such as taking the stairs instead of the elevator or going for a daily walk can help improve your health span and contribute to a more fulfilling life.

Start today! DM or WhatsApp +852 9244 3686 to book a free consultation now

Another holiday is around the corner…

Chinese New Year is only a week away!🎊

As much as we want our clients to enjoy the holidays and times spent with loved ones, keep in mind that…

You probably did not gain weight over one day at Christmas, and another day at New Year’s.

BUT...

That is ONLY IF you stay on track for all the other days, and from now until Chinese New Year comes.

Choose to indulge wisely.

✔Start today and get back to honouring your body.

Be kind to yourself and keep moving forward.

➡ Drop us a message to book a FREE consultation on WhatsApp +852 9244 3686

Start investing in your future self! 💯

Strength training has compounding interest as we age.

By starting resistance training in your 20s, 30s, and 40s, you're like a smart investor who will reap major returns in your 50s, 60s, and 70s. 📈

While others experience the effects of ageing, you'll be crushing squats, mastering push-ups, and keeping up with your grandkids like a boss! 👵🏋️‍♂️

All it takes is a 30-minute chat about what your health can look like! DM or Whatsapp +852 9244 3686 to book a free consultation.

Did you know that a good night's sleep starts with what you do during the day? In fact, from the moment you wake up, you're affecting your sleep that night.

➡ Save this Sleep Checklist for BETTER SLEEPS!
☀️ Daytime:
- Within an hour of waking, drink 500ml of electrolyte water, go for a 15-minute walk, and get some sunlight.
- Have your first coffee 90 minutes after waking, and your second coffee before 12pm.

🌙 Evening:
- Keep your room dark with blackout blinds.
- Limit screen time to 30 minutes before bed.
- Take sleep supplements: Magnesium threonate + l'theanine.

The goal is to wake up with 100% battery and go to sleep with 10% battery. Put your body in a position to recharge.

Schedule a free consultation today and see how we can create a routine that suits your lifestyle! DM or WhatsApp +852 9244 3686