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Our favorite morning routine 🤪 Happy Turbo Tuesday! 🏃💨

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Trust the process and be happy - When you’re old 1 rep max becomes your warm up! 100kgs (220lbs) used to absolutely terrify me and seem impossible, but as you hit each new PR and get better incrementally, your mind and body start to react! I still focus on form, but love that I know I can now lift this comfortably and appreciate the push that @crossfitasphodel and the coaches have given me to keep aiming higher 🙏🙏🙏! I. Never stop pushing and I’m coming for you 150kgs, so see you soon! 💪👍! #fitfam #crossfit #fitspo #crossfithongkong #crossfitters #crossfitmen #fit #health #healthy #hongkongfitness #olympiclifting #liftheavy #liftheavyshit #madebyasphodel #weightlifting #fitfamhk #crossfitasia #cleanandjerk #fitnessmotivation #crossfitlife #crossfitlift #betterthanyesterday #hwpo

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想為你的咖啡加甜但不想要額外卡路里?😍🤤試試我們的CHAMP調味液吧(零卡路里!) - 有朱古力及雲呢拿口味選擇☕️🍫Want to add some sweetness to your coffee without adding calories? 😍🤤Try our CHAMP Flavour drops (ZERO CALORIES!) - available in chocolate and vanilla flavour ☕️🍫

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#madebyasphodel Sunday barbell club and nothing better than throwing some plates around with this crew! Awesome having @roblee.jr join us for the day and to have @peterjosephkuhn drop in from @crossfitaftershock for a session! #fitfam #fitspo #fitfamhk #crossfithongkong #crossfitasia #crossfitaftershock #crossfitchangsha #fitness #crossfitfamily #weightlifting #hwpo #fit #crossfitguys #crossfitgirls #health #hongkongfitness #olympiclifting #fitnessmotivation

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As a holistic Trainer, Professional Athlete and Founder of @fitpreneurs4life , I genuinely appreciate wide spectrum of products offered by @natures_village_hk. They are much more than sports nutrition and health foods for professional athletes, @natures_village_hk Village supplies the supplements, cover the field of sports, bodybuilding and nutritional supplements for general population. You could meet us today at @sportsoho Hong Kong, but if you missed that chance , drop by to one of Natures Village locations, f ex on Lyndhurst terrace in central. #health #healhtyfood #healthychoices #healthylifestyle #active #diet #organic #organicfood #organicshop #nutrition #bodybuilding #mindbuilding #mindbodyconnection #bikinipro #fitness #fitfamhk #fitfam #hkhealth

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Working on weaknesses today and a fun snatch complex @crossfitasphodel 🌶! Build up to a complex of 1 heavy snatch, 1 overhead squat, 1 hang snatch and 1 overhead squat! Managed 92kgs (202lbs) and getting more comfortable with the movement thankfully and speed/stamina on this one 💪!! #fitfam #crossfit #fitspo #crossfithongkong #crossfitters #crossfitmen #fit #health #healthy #hongkongfitness #olympiclifting #liftheavy #liftheavyshit #madebyasphodel #weightlifting #invictusboston #fitfamhk #crossfitasia #snatch #squat

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Lots of 🦀 spotted in Kowloon this morning 👀

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When it was pouring outside 🌧, we 🏋🏻‍♀️ - - - - #fitness #fitfam #fitfamhk #healthylifestyle #healthy #instafit #instafitness #trainingwithmygirl #hiit #hiitworkout #husbandandwifeworkout

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FINALLY 🎉! Lifetime clean and jerk PR of 140kgs (308lbs) and surprised myself with it today! Rocking my @tolakinyo54 designed @invictusboston T-shirt and must have had some of his power on it 💪🎉! Love Sunday funday barbell club with @taylorrank and onwards and upwards 🎊!! #fitfam #crossfit #fitspo #crossfithongkong #crossfitters #crossfitmen #fit #health #healthy #hongkongfitness #olympiclifting #liftheavy #liftheavyshit #madebyasphodel #weightlifting #invictusboston #fitfamhk #crossfitasia #cleanandjerk #140kgs #fitnessmotivation #crossfitlife #crossfitlift #betterthanyesterday #hwpo

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分化訓練Part II - 🏋🏻‍♂️所以在,我們上一篇CHAMP小知識的貼文中,我們討論了分化訓練以及何時遵循分化訓練是有意義的。🤓 . 如何分開你的肌肉群有很多方法,沒有對錯。這取決於你的目標,時間和你最喜歡的。如果你喜歡,你很可能會堅持下去!💯 . 除了結合不同的肌肉群,如背部和肱二頭肌,胸部和肱三頭肌,腿部和核心肌肉,你還可以分開上半身和下半身。如果你傾向於每週訓練5至6次,你可能想要根據「肌肉功能」進行分割。分開的可能方式是「推 - 拉」變化。在此,你可以分開用於從用於推動的動作的肌肉,和拉動動作的所有肌肉。💪🏻 . 最重要的原則是不要過度訓練你的肌肉,並給它足夠的時間進行恢復。😴 . 總之,最佳的分化版本不存在。你可能想嘗試不同的選擇,看看哪種方式最適合你!😊 . 告訴我們,你目前是做什麼分化訓練! :) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ SPLIT-TRAINING Part II - 🏋🏻‍♂️so in our last Champ Knowledge post we talked about split training and when it makes sense to follow a split-training-plan.🤓 . There are many ways on how to split up your muscle groups and there is no right or wrong. It depends on your goals, time and what you enjoy the most. If you enjoy it, you most likely will stick to it!💯 . Besides combining different muscle groups like back and biceps, chest and triceps, legs and core, you could also split upper and lower body. If you tend to train 5 to 6 times per week, you might want to split based on “muscle functions”. A possible way of splitting would be a “push-pull”-variation. Here you split all muscles that are used for pulling movements from muscles that are used for pushing movements. 💪🏻 . Most important guideline though is not to overtrain your muscles and to give it enough time for recovery.😴 . In conclusion, an optimal split doesn’t exist. You might want to try different options and see what works best for you!😊 . Let us know how your current split looks like! :)

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We were challenged by @fitfamshanghai to show our best fitness photos, and we decided to take it up a notch 🤸 Show us watcha got @fitfamtaipei @fitfambeijing @fitfamhuntingtonbeach @fitfamtoronto !

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分化訓練Part I - 🏋🏻‍♂️每個進行過重量訓練的人之前可能聽說過「分化」或「分部位」。但這究竟是什麼意思?🤔 . 分化訓練是組織你的重量訓練的一種方法。其目的是確保肌肉訓練和恢復達最佳進展。正如你們很多人已經知道,你不應該每天訓練相同的肌肉直到筋疲力盡。身體會對肌肉酸痛作出反應,肌肉疼痛會阻礙你第二天進行有效的訓練。文章通常建議休息肌肉48至72小時。在一些研究中,它表示這可能需要更長的時間。而這取決於訓練的強度。💪🏻 . 那該麼什麼時候分開肌肉群,令你的訓練變得有意義?根據我們在文獻中發現,初學者和中級者的全身訓練,身體可容忍每週最多三次。如果你傾向於訓練更多,那麼分化訓練可能是正確的方法!🚀 . 如何分開訓練有不同的變化版本。哪一個選擇,取決於訓練水平,飲食,健身目標等。沒有「最有效的版本」,這一切都取決於你想要達到的目標,以及你一星期想要訓練的次數。📝 . 想知道更多?請繼續關注我們的分化訓練Part II ......💪🏻💯 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ SPLIT-TRAINING Part I - 🏋🏻‍♂️Whoever does weight training has probably heard of “splits” or “splitting” before. But was does it mean exactly?🤔 . Split-Training is a form of organising your weight training. Its purpose is to ensure an optimal progression of training and recovery for your muscles. As many of you probably know, you should not train the same muscle everyday till exhaustion. The body reacts to it with muscle ache, which would stand in the way hitting it again with an effective training the next day. Literature often suggests to rest the muscle for 48 to 72 hours. In some studies it shows that this might take longer than that depending on the intensity of the workout.🚀 . So when does it make sense to split up muscle groups for your workout? Based on what we have found in literature, full body workouts for beginners and intermediates can be tolerated up to three times per week. If you tend to train more than that, a split plan might be the right way to go!👍🏻 . There are different variations on how to split up your workouts. Which one to choose depends on training level, diet, fitness goal, etc. There is no ‘the most effective variation’. It all depends on what you want to achieve and how often you want to train. 📝 . Want to know more? Stay tuned for our Split-training Part II …💪🏻💯

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nickworley82. Looking forward to competing with this awesome @crossfitasphodel squad

Looking forward to competing with this awesome @crossfitasphodel squad at #barbellsbeardsandboobs in support of the @hkbcf_official held @coastalfitnesshk on 31 August 💪! Love a good lifting competition and especially one in support of an amazing cause, so thanks to @alexyounger23 for organizing and to the community for coming together for a bit of fun! #fitfam #fitspo #fitfamhk #crossfit #fuckcancer #crossfitcharity #madebyasphodel #olympiclifting #barbell #hongkongfitness #crossfithongkong #crossfitasia #hkbcf #crossfitcommunity #fitaidhk #liftheavy #crossfitfamily #weightlifting

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Behind the scenes with @hkphotosnyper and FitFam Tung Chung last night 📸 With such magnificent natural landscapes surrounding this park and a glowing moon shining above the mountains, why wouldn't you want free fitness there!? Next TC workout this coming Sunday at 8am - come catch the sun!

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Back to @crossfitasphodel and trying to focus on my cardio and #bignastics to stand a chance of not embarrassing myself against @jayjohnson1581 @wod_off_jakarta 😂! Can only hope he’s eating a lot of cupcakes 🧁 at the moment! 3 rds for time: - 60 double unders - 30 TTB - 30 DB snatch alternating every 5 reps 🤮 #imscaredofjay #fitfam #crossfit #fitspo #crossfitters #health #madebyasphodel #fitfamhk #crossfitguys #crossfitlife #workout #hwpo #fitspiration #mastersathlete #community #hongkongfitness #fitaid #lifeaidhk #cardio #toooldforthisshit #crossfit #crossfitmen #cardiohardio #betterthanyesterday #workingonmyweakness #doubleunders #hongkongcrossfit #crossfitmasters #ttb

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fitmomprojecthk. Many of you are in hometown or on holidays somewhere because of the lo

Many of you are in hometown or on holidays somewhere because of the long weekends and school holidays right? 。 。 If you have a goal to achieve, do keep up with your Healthy eating and active lifestyle plan! Exercise can be at anytime at anywhere 😉 。 。 如果你是一個媽媽,並且真的想在2019年去改變,歡迎加入 Fit Mom Project. WhatsApp: +852 98659736 #hkig #hkfamily #hkparents #hkmama #hkmom #香港媽媽 #hkinfluencer #hkkol #hkblogger #hkparentalblogger #hkbeauty #hkbeautyblogger #hkmommyblogger #好物推介 #shekmun #石門 #likeforlikes #like4likes #hkmommy #hkmami #hkfoodie #fitfamhk #babyfitness #mumworkout #在職媽媽 #motherlife #momlife #媽媽日記 #港媽

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fitmomprojecthk. <遇到好人>

第一次去觀塘工廈,面對拉閘升降機,有點手足無措。

為何升降機不會開動?全因閘門未完全關好,但平時坐慣現代自動門運作的升降機

<遇到好人> 第一次去觀塘工廈,面對拉閘升降機,有點手足無措。 為何升降機不會開動?全因閘門未完全關好,但平時坐慣現代自動門運作的升降機,難免要些時間摸索。🙈🙉 當我行到汗流浹背,終於找到sleeh這個公司,一進門,遇到善良的Joyce, 遞給我🍫吃!哈哈哈🤗😄😃 為了我的👙👙,我要忍口🙊 真心要說聲多謝你 Joyce, 當我選擇行樓梯下樓離開的時候,還留下你的電話給我,有需要就馬上打給她,頓時感到人間有點溫暖。❤️ 🇭🇰 。 。 如果你是一個媽媽,並且真的想在2019年去改變,歡迎加入 Fit Mom Project. WhatsApp: +852 98659736 #hkig #hkfamily #hkparents #hkmama #hkmom #香港媽媽 #hkinfluencer #hkkol #hkblogger #hkparentalblogger #hkbeauty #hkbeautyblogger #hkmommyblogger #好物推介 #shekmun #石門 #likeforlikes #like4likes #hkmommy #hkmami #hkfoodie #fitfamhk #babyfitness #mumworkout #在職媽媽 #motherlife #momlife #媽媽日記 #港媽

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令你的身體健康,不是困難的部分。🧘🏻‍♀️困難的那部分,令你頭腦醒目。改善身型從未如此簡單!🏋🏻‍♂️坊間有很多關於訓練和營養的信息,什至免費的。真正困難的部分是吸收這些信息,並將其應用到你的生活中。💪🏻 . 許多運動員都有教練的原因,並不是因為他們不懂得如何飲食和訓練。而是,如果你想實現目標,需要有人對你負責,並提醒你的方向在哪。🚀💪🏻 . 頭腦需先於身體進步。🧠💯 . 你覺得呢?💭 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The hard part isn’t getting your body in shape. 🧘🏻‍♀️The hard part is getting your mind in shape. How to get in shape physically has never been easier! 🏋🏻‍♂️There is so much information out there on training and nutrition, even for free. The real hard part is to take this information and to apply it to your life. 📝 . A reason for many athletes having a coach is not because they don’t KNOW how to eat and train. It’s more because it helps to have someone keeping you accountable and reminding you in which direction you have to go, if you want to reach your goals. 💪🏻🚀 . The mind has to make progress first before the body does.💯🧠 . What do you think?💭

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On the down side, you guys are all blurry.. but on the flip side, look at that view 😍😍😍 Great work tonight everyone! Happy hump day 🐪

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想找一個方便快捷又好味的甜品,而不用感到內疚?🧁🤤我們有個好介紹 :) 我們的三重朱古力杯子蛋糕含高蛋白質,低碳水化合物,且能短時間內準備好!⏰在杯子蛋糕粉加入冷水攪拌好,再以微波爐加熱一分鐘,就完成了!🍫 . 加上一些水果,果仁醬及/和雪糕。真好味!🍌🍓 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Looking for a quick and delicious sweet treat without feeling guilty? 🧁🤤We got the right thing for you :) Our triple chocolate mugcake is high in protein, low in carbs and ready in no time! ⏰Mix a serving of 50g mugcake powder with cold water and microwave for 1 minute. That’s it! 🍫 . Top it off with some fruits, nut butters and/or protein ice cream. So yum!🍓🍌

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davemays1. Did a great core and ab workout this morning ✅ Low cable crunch
This e

Did a great core and ab workout this morning ✅ Low cable crunch This exercise will hit the upper aspect of your six-pack abs in a way that is totally unique. ✅ Twisting Lying Cable Crunch works both the abs and obliques. ✅Kneeling weighted cable crunch Great old school exercise to define and strengthen your core. It will hit abs as they are under constant tension throughout the entire movement. ✅ Standing ab rollouts Definitely one of the best core exercises out there. It's also an exercise that will absolutely shred your midsection. ✅ Hanging weighted knee raises a great exercise for isolating the abdominal muscles, building strength in the hip flexors and developing the six pack. ✅ Dragon flags The dragon flag is portrayed as an ab exercise. Which it certainly is, but it is also so much more than that. The dragon flag works everything your whole core from abs, to your legs, to your glutes. It works pretty much your whole middle to lower body. #abs #hkfitness #hkgym #workout #fit #bodybuilding #motivation #fitnessmotivation #muscle #training #fitfam #gymlife #fitness #shredded #instafit #strong #fitspo #hongkong #fitnessaddict #exercise #health #gains #diet #body #core #gymmotivation #personaltrainer #fitfamhk #absworkout #bhfyp

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