Progress Isn’t Linear: 5 Things You Should Be Doing Right Now - Hybrid
post-template-default,single,single-post,postid-4081,single-format-standard,ajax_fade,page_not_loaded,,select-child-theme-ver-1.0.0,select-theme-ver-4.6,wpb-js-composer js-comp-ver-5.6,vc_responsive

Progress Isn’t Linear: 5 Things You Should Be Doing Right Now


Are you feeling lost? In limbo with achieving your health and fitness goals? With the closure of the gyms across Hong Kong due to the Covid-19 pandemic, many of us are left in limbo with what we can be doing to fill up our extra time or ensure that we continue to make steps forward with our goals. It is a unique position but still an opportunity to gain a new skill, strengthen relationships (albeit via a phone call, or a computer screen), focus on self-improvement and enjoy some downtime. 


Progress is never linear.  While you may feel as though your goals at the gym may have been put on hold, we as a team of coaches have dedicated ourselves to progress in other areas of our health and fitness through other means. Here are some areas we have encouraged our clients and community to focus on during this time of social distancing:


1) Train optimally, rather than maximally. dosages of training should be your current focus

Maintaining muscle mass through a new training stimulus is not difficult to do –  with bodyweight push ups, squats, lunges, bridges, & band pulls, you can get a great workout in and hit everything. Our new Strong At Home workout guide has all of this outlined for you and is completely free. 



2) Eat Smart – Energy deficiency suppresses Type 1 immunity so you can use this period as a maintenance phase

Your body will thank you for the extra nutrients, and give it a chance to optimise being in a ‘rest-digest-recover’ state. This doesn’t mean you are entitled to cheat meals and a trip to the fridge every 10mins. It means you can rotate some of your usual food choices, experiment with different sources of protein, carbohydrates and fats, as well as give the body a break from either being in an aggressive deficit or caloric surplus. 



3) Hydrate – Up to 60% of the human adult body is made up of water and with it being such a massive component of our physiology, there is no excuse to be dehydrated. 


The HK climate is extremely humid most of the year and so it is important to ensure you have consistent habits when it comes to water intake. As little as a 2% drop in hydration levels not only impacts our performance, but will drastically impair our cognitive function.


4) Detoxify and look after your gut 


Avoid the alcohol, take some probiotics, supplement with some essential vitamins and minerals (we recommend Vitamin D and magnesium), increase your daily intake of vegetables and do your best to get 20-30 mins of sunlight a day. The extent to which your immune system is impacted by what is happening with your gut is highly overlooked. The energy it takes to reduce inflammation in your gut due to alcohol and poor food choices should be getting prioritised for supporting immune health.


5) Be a student again and learn something new

Prioritise learning something new, or reaffirming existing knowledge every day. Being a voracious learner is a personal investment that everyone should prioritise during quieter periods when the stress of life and work has been managed. You can read, journal, meditate all of this promotes a growth mindset and endless opportunities to learn. Just 20mins a day of learning has a compounding effect on your personal growth continued education in whichever field you explore. 


If you are interested in learning more about improving your health and fitness, we are available for online/virtual consultations as well as in-person consultations. Please contact us at


Article by: Gabriel Carroll, Hybrid Personal Training, MMA & Fitness

No Comments

Sorry, the comment form is closed at this time.