movement.fitness.hk

Introducing new 1-1 Pilates class with Gina☀️

Experience Pilates with Gina’s personalized sessions tailored just for you. Choose from mat or reformer Pilates, where each class is designed to to build strength, mobility and balance with a focus on your unique needs and goals. Whether you‘re new to Pilates or ready to deepen your practice, Gina’s guidance will help you connect with your body and achieve results through mindful movement.

Why choose 1-1 Pilates with Gina?
✨ Tailored sessions for every fitness level
✨ Personalized guidance to move with confidence
✨ Balance approach to mind-body health

Ready to begin your journey to a stronger and healthier you with Pilates? Message us to learn more and book your first session!

True or False: Does Vitamin C prevent colds?

With cold season around the corner, many of us turn to vitamin C, but does it actually prevent colds?

The answer is… False (but there‘s more to it). Studies show that while vitamin C doesn’t directly prevent colds, it can help reduce the duration and severity of symptoms if you’re already feeling sick. So, while it won’t make you immune to every cold, maintaining enough vitamin C can help support your immune system and speed up recovery.

Keep vitamin C-rich foods like oranges, bell peppers, and broccoli in your diet for a daily immunity boost 🍊🫑🥦
維他命C可以預防感冒是真的嗎？

隨著感冒季節的來臨，很多人會開始服用維他命C，但它是否真的如所說能預防感冒？

答案是……假的（某部份來說）。研究顯示雖然維他命C並不能直接預防感冒，但如果你在剛發病初期，它可以幫助減少感冒症狀維持時間和嚴重程度。所以嚴格來說它不會讓你對感冒免疫，但是補充充足的維他命C支持免疫系統加速復元。

在轉季期間記緊在飲食中保持富含維他命C的食物，如橙、奇異果和西蘭花等，輕鬆增強免疫力！

#健身 #私人教練 #健身教練 #香港健身 #長者健身 #長者健康 #健身資訊 #一對一健身 #營養 #免疫力

Earlier this year we held a 1-month sugar-free challenge, and it was amazing to see so many of you join in and feel the benefits! While going a full month without sugar may sound challenging, even a two-week break can lead to surprising changes. Here’s what you might experience when you quit sugar for two weeks👉🏻👉🏻

Ready to give it a try? Going sugar-free even for a short time can give you a quick health boost and help you take charge of your energy and mood. Let us know how it goes if you join in! ✨

幾個月前我們舉辦了為期一個月的「戒糖挑戰」，很高興當時有很多人參加並感受到低糖飲食帶來的好處。要一整個月完全不碰糖份或許很難，但即使是短短兩週的戒斷也能帶來意想不到的變化。向右掃看看戒糖後的身體會出現的變化👉🏻👉🏻

準備好嘗試了嗎？即使是短暫的斷糖時期也能迅速提升我們的健康，讓我們更能夠掌控身體和情緒。你有相同的經歷嗎？跟我們分享你的感受！💬

#健身 #私人教練  #健身教練 #香港健身  #孕婦健身  #長者健身 #低糖 #無糖 #健康 #戒糖 #營養資訊

Rich in minerals like iron, magnesium, and iodine, and packed with vitamins A, C, and K, 𝘀𝗲𝗮𝘄𝗲𝗲𝗱 is one of the most popuplar tasty, nutrition-packed snack loved around the world.

Early studies link seaweed to heart health, blood sugar balance, and thyroid support, thanks to its unique nutrient profile. Some preliminary research has linked seaweed to lower risk of heart problems, anti-cancer properties, blood sugar control, and healthy thyroid function.

While it is a powerhouse of essential nutrients and omega-3s, some seaweed can be high in sodium, so check labels if you’re watching your salt intake! Also, certain types contain high iodine levels — while essential in small doses, too much iodine can be harmful. Additionally, because seaweed absorbs its environment, it may carry trace amounts of heavy metals if grown in contaminated waters. Just remember moderation is key when it comes to eating!

What other health snack you prefer in your everyday diet? Share with us in comment 👇
含有豐富的鐵、鎂、碘等礦物質，並富含維他命A、C 和 K 的海藻（紫菜）近年深受世界各地追求健康的人士喜愛。

早期研究發現海藻富含豐富營養，有助改善心臟健康、血糖平衡和甲狀腺功能。近年一些初步研究更發現海藻有助降低心臟病風險、對抗癌細胞、控制血糖和維持健康甲狀腺功能等等。

需要注意的是，儘管海藻含有豐富營養素和 Omega-3，但某些類型的海藻或含有較多的鈉或錪，因此在購買時務必留意營養標籤，避免攝取過多的鈉及錪。此外，由於海藻非常受環境影響，如果生長於受污染的水域，或會攜帶微量重金屬。在進食時亦留意份量，有節制的生活才是健康的關鍵⭐

你們平時會選擇哪些小食？留言告訴我們！👇

Are you sticking to just one sport or type of exercise? Repeating the same motions over and over can lead to overuse injuries like stress fractures, tendinitis, or muscle strains.

That’s where comes in! Cross-training involves incorporating a variety of activities into your routine to engage different muscles and movement patterns. This well-rounded approach helps prevent injuries while boosting your performance and keeping things fun!

Benefits of Cross-Training includes:
- Balanced Muscle Development - different exercises target different muscle groups, reducing strain on the same muscles and joints
- Active Recovery - lighter activities, like swimming or yoga, help your muscles recover on rest days
- Core Strength & Flexibility - involves activities that improve posture, flexibility, and stability—key to preventing injuries
- Mental Break - mixing things up can prevent burnout and keep you motivated

Mix in whole-body strength training, cardio, and activities that improve flexibility and balance. Not sure where to begin? Ask a personal trainer to create a cross-training plan that’s tailored to your goals.

Keep your body strong, resilient, and injury-free with cross-training! 💪
如你平時只做一種運動或專注鍛鍊同一部位便要注意⚠️ 重複相同的動作可能會造成過度使用性傷害(overuse injuries)，如壓力性骨折、肌腱炎或肌肉拉傷等。

這就是 #交叉訓練 的重要性，交叉訓練即在日常鍛煉中加入多種活動，以鍛煉不同的肌肉和運動模式。這種全面的方法有助於預防傷害，提升表現同時保持新鮮感！

交叉訓練的好處包括：
- 平衡的肌肉發展 - 不同的運動針對不同的肌肉群，減少對相同肌肉和關節的壓力
- 快速復元 - 加入輕度活動如游泳或瑜伽，有助於肌肉在休息日復元
- 增加核心力量和靈活性 - 加入改善姿勢和靈活性的活動，對預防傷害尤其重要
- 心理休息 - 加入多種鍛煉方式可以防止過度倦怠並保持動力

混合力量訓練、有氧運動以及改善靈活性的活動在日常鍛鍊中有多種好處，亦可找私人教練為你制定一個量身定制的交叉訓練計劃。通過交叉訓練保持你的身體強壯、韌性十足，遠離傷害☀️

#健身 #健康 #運動 #私人教練  #健身教練 #香港健身  #長者健身 #孕婦健身 #健身資訊 #重量訓練 #健身訓練

is a key nutrient in the human body. We all know it supports strong bones, but did you know it plays a vital role in other aspects of your health too?

As we age, it helps maintain proper muscle function, supports heart health, and ensures that our nervous system operates smoothly. Maintaining calcium levels as age can also help to prevent osteoporosis, reduce fracture risks, and support overall well-being.

Make sure you’re getting enough calcium through your diet or supplements as you age. Here are a few calcium-rich foods you can incorporate into your diet:

- Dairy products: Milk, cheese, and yogurt
- Leafy greens: Kale, collard greens, and spinach
- Fortified plant-based milk: Almond, soy, or oat milk
- Fish with soft bones: Canned sardines and salmon
- Tofu: Especially if it‘s calcium-set
- Nuts and seeds: Almonds and chia seeds

Want to learn more about how to stay strong and healthy as you age? Join us at Movement for personalized fitness and wellness support! 💪
#鈣 是人體中其中一種重要營養素，我們都知道它有助強健骨骼，但你知道它也有其他作用嗎？

在年齡增長的同時，鈣有助於支持肌肉功能和心臟健康，並確保我們的神經系統運作順暢。除此以外，鈣亦有助預防骨質疏鬆，減少骨折風險，支持我們整體健康。

隨著年齡增長，我們應在飲食中確保攝取到足夠的鈣，例如考慮多攝取以下富含鈣的食物：

- 乳製品：牛奶、乳酪和芝士
- 綠葉蔬菜：羽衣甘藍、菠菜
- 強化植物性牛奶：杏仁奶、大豆奶或燕麥奶
- 含軟骨的魚類：罐裝沙丁魚和三文魚
- 豆腐
- 堅果和種子：杏仁和奇亞籽

想了解更多如何隨著年齡增長保持健康強壯嗎？訂閱或加入Movement以取得更多有用資訊吧！

#健身 #私人教練  #健身教練 #香港健身  #長者健身 #長者健康 #健身資訊 #一對一健身 #銀髮族健身 #營養資訊

Pregnancy is an incredible journey, and staying active can help you feel your best throughout. Here are some tips on how to safely keep moving during this special time:

🌿 Listen to Your Body ─ every pregnancy is different. Tune into what your body is telling you and adjust your activity level as needed.
🌿 Always warm up before exercising, and cool down afterwards
🌿 Try to keep active on a daily basis such as taking 30 minutes of walk each day
🌿 Avoid any strenuous exercise in hot weather
🌿 Adjust your activity as your weight and shape changes

Alternatively, train with a prenatal-certified personal trainer. A professional trainer experienced in prenatal workouts can guide you through safe exercises that protect your pelvic floor and core. Their expertise helps ensure you’re strengthening your body safely and effectively during pregnancy.

Want to exercise safely before, during and after childbirth? Drop us a DM or click the link in bio to book a free consultation session 💚
在懷孕期間保持運動非常重要，但如何才能安全地進行運動？以下是一些孕婦運動期間需注意事項：

🌿 切記聆聽自己的身體 — 各媽媽懷孕時的身體變化都不同，留意身體的訊息並根據自己的狀態調整運動
🌿 記得在運動前熱身，並在運動後適當拉筋放鬆
🌿 嘗試每天保持活躍，例如抽些時間散步30分鐘
🌿 避免在炎熱的天氣中進行運動
🌿 隨著體重和身形的變化調整你的活動

另外，也可以選擇專業的產前訓練私人教練，經驗豐富的專業教練可以指導你進行安全的運動，保護你的盆底肌和核心組群，確保你在懷孕期間安全有效地鍛鍊，為步入媽媽旅程做足準備。

想了解更多關於我們的產前訓練計劃？歡迎親臨 Movement 參觀或聯絡我們預約一對一免費諮詢。

#健身 #私人教練  #健身教練 #香港健身  #孕婦健身  #孕婦運動 #產後修復 #新手媽媽 #西營盤

Hoping everyone is staying safe at home during this typhoon period! ⛈️ While we’re all inside, don’t worry about missing your 10,000 steps today. Let‘s talk about walking instead! 🚶‍♂️

We’ve all heard it — 10,000 steps a day for better health. But did you know this goal started as a marketing move for a pedometer device back in 1964? 🇯🇵

The truth is, while more steps are great for your health, the magic number might be closer to 8,000 steps.

But don’t stress if you’re not hitting that target! Just aim to do a little more each day:

- Start at 2,000? Try for 3,000.
- Already at 6,000? Push for 7,000.

A thousand steps is just a 10-minute walk around the block. It might not be easy to find time for a 40-minute walk every day, but small, incremental changes will make a difference. Every step counts, and small changes lead to big health wins. Remember, your health is a marathon, not a sprint. 🏃‍♂️

颱風來了，希望大家都安全待在家中。待在家中未必有太多空間伸展，你會擔心今天步行量不足一萬步嗎？就趁這個時間我們來談談走路吧！🚶‍♂️

我們都聽過「日行一萬步」對健康有益，但真相是這個說法竟然是1964年來自日本的步行計品牌想出來的行銷策略！事實是，多走路的確對健康有益，但一天行大約 8,000 步已經足夠。如果距離這個目標有點遠也不要緊，每天只需稍微多走一些，例如平時一天約行 2,000 步，那就試著達到 3,000 步！已經每天行 6,000 步了？或許可以嘗試努力推進到 7,000 步！

繞著街區走 10 分鐘已經有差不多1000步，要都市人每天花上 40 分鐘散步可能不容易，但我們可以循序漸進改變日常習慣。試著想每一步都是對健康的投資，我們的健康是一場人生馬拉松而不是短跑，建立良好習慣，小改變最終也會迎來的大勝利 🏃‍♂️

#健身 #私人教練  #健身教練 #香港健身  #孕婦健身  #產後健身 #長者健身

Huge thank you to our incredible clients for sharing their experiences with us! 🙏 Your feedback is invaluable and inspires us to keep raising the bar in everything we do.

At Movement, we’re not just about fitness — we are about helping you achieve the results you’re looking for in a safe, supportive, and holistic manner. That’s why we’re committed to every detail, from ensuring our coaches are always learning, to keeping our gym clean, tidy, and welcoming. We believe that when every piece falls into place, your journey to your goals becomes not just smoother but more enjoyable too.

Thank you for trusting us with your fitness goal! DM us if you are interest in joining our journey 💪✨

Movement 不單是關於健身，我們希望幫助追求健康的每一位以安全和正確的方式實現成果，因此我們對每個細節都非常重視。從教練培訓、保持器材和空間潔淨，至確保每一位都受到歡迎和尊重，為的都是希望大家在追求成果的過程中感到舒適和愉快。

感謝客戶們的信任！如果你有興趣加入我們的旅程，歡迎聯絡我們。

#健身 #私人教練  #健身教練 #香港健身  #孕婦健身  #長者健身

🎉 We’re turning 2!

Can you believe it’s been 2 years already? Time flies when you’re building something special, and we’re excited to announce our 2-year anniversary party at Movement!

— Save the Date —
📅 7th September (Saturday)
⏱ 3pm-5pm
📍 Movement (19 High St, Sai Ying Pun)

Join us for an afternoon of celebration, gratitude, and community building. We’ll have delicious food and drinks, and you’ll get to meet some of our amazing friends and collaborators who share our passion for bringing better health to our community.

𝗥𝗦𝗩𝗣 𝘄𝗶𝘁𝗵 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗯𝗶𝗼. We can’t wait to see all of you and celebrate this milestone together. It‘s you, our amazing clients, who make our community so special.

See you there! 🎈

Movement兩歲喇！🎊

不經不覺 Movement 就已經兩周年，多謝大家支持我哋先可以行得咁遠，因此我哋誠邀你出席Movement兩周年派對！

📅 9月7日 (星期六)
⏱ 3pm-5pm
📍 Movement (西營盤高街19號)

如果你都想加入我地嘅慶祝活動，認識一班志同道合嘅朋友，同樣熱衷於為呢個社區帶來更好嘅健康，立即click入bio入面嘅鏈結登記🎈大家到時見！

#私人教練 #健身教練 #香港健身

“The lack of sleep increases belly fat.” True or false? According to a research, the primarily answer is TRUE!

Recent research has shed light on an important link between sleep and belly fat. In a study published in 2022 found that participants who slept only 4 hours a night for two weeks saw a significant increase in visceral fat — the type of fat that accumulates around the belly and internal organs — to those who slept 9 hours. Swipe to see how does poor sleep contribute to that stubborn belly fat 👉👉

Key takeaway - prioritize your sleep just as much as your workouts and nutrition. Aim for 7-9 hours of quality sleep each night to help keep belly fat at bay and support your overall fitness goals.

「睡眠不足會引致腹部脂肪團積」的說法是真的嗎？根據近年研究，有機會是真的！

近年有研究顯示了睡眠與腹部脂肪之間的關連性，在一項2022年發表研究報告，參與者被分成兩組，一組每晚僅睡4小時，而另一組則有9小時的充足睡眠。在實驗進行兩周後，每晚睡4小時的參與者的內臟脂肪(visceral fat) 竟比起另一組顯著增加！看右掃了解更多睡眠與腹部脂肪的關係➡️

在追求健康路上，睡眠與訓練和營養一樣重要！試著每晚安排7-9小時的高質量睡眠，讓自己獲得更充分休息支持整體健身目標🤸

We all know the importance of warming up before exercising. A good warm-up helps improve sports performance and reduce the risk of injuries. But are you doing it correctly? Swipe right to see the four steps of warm up routine ➡️

Example Warm-Up Routine:
- Arm Circles (30 seconds each direction)
- Leg Swings (30 seconds each leg)
- Lunges with a Twist (10 reps each side)
- Jumping Jacks (1 minute)

Ready to warm up and crush your workout? Share your favorite warm-up exercises in the comments below! 💬👇

我們都知道運動前熱身的重要性，良好的熱身有助於提高運動表現和減少受傷的風險，向右掃看看正確熱身的四個步驟吧！➡️

快速熱身範例：
- 雙手臂畫圓圈（每個方向30秒）
- 單腿擺動（每條腿30秒）
- 旋轉弓箭步（每邊10次）
- 開合跳（1分鐘）

準備好熱身並挑戰你的鍛煉了嗎？在下面的評論中分享你最喜歡的熱身運動吧！💬👇

#健身 #私人教練  #香港健身  #孕婦健身  #長者健身 #熱身 #熱身運動 #拉筋

Creatine is one of the most well-studied and effective supplements for boosting exercise performance💪🏽. It increases energy availability during high-intensity activities, making it super relevant when you’re pushing yourself hard, physically or mentally.

Creatine is more than just hype – it’s a well-researched supplement that can genuinely help with muscle growth and performance. In recent research, there‘s growing evidence of its benefits beyond the gym, especially as we age. Such as reducing mental fatigue, improving brain function and even fighting certain neurological diseases.

Though more studies are needed, we know it is one of the most affordable and well-research supplement that is great for muscle function. And while creatine can help, it’s not a magic pill for instant gains, it’s most effective when combined with a solid workout plan and proper nutrition.

肌酸(Creatine) 是健身界公認最有效的營養補充品之一，有助在高強度的運動中**提升力量表現**，增加肌肉量和肌力，額外達到訓練目標。

肌酸不僅是炒作 — 它在多項研究中經科學證明有助提升運動表現。近年更有越來越多研究發現它在健身之外的好處，例如減少精神疲勞、改善腦功能、甚至是對抗某些神經疾病。

在這方面還需要更多研究，但我們已知肌酸是相對便宜又有效的增加肌力補充品。

儘管肌酸可以提供幫助，它終究不是立即見效的神奇藥丸，必須配合恆常訓練計劃和均衡營養，才能發揮得最好。

#肌酸 #健身 #私人教練 #香港健身 #孕婦健身 #長者健身

Creatine is one of the most well-studied and effective supplements for boosting exercise performance💪🏽. It increases energy availability during high-intensity activities, making it super relevant when you’re pushing yourself hard, physically or mentally.

Creatine is more than just hype – it’s a well-researched supplement that can genuinely help with muscle growth and performance. In recent research, there‘s growing evidence of its benefits beyond the gym, especially as we age. Such as reducing mental fatigue, improving brain function and even fighting certain neurological diseases.

Though more studies are needed, we know it is one of the most affordable and well-research supplement that is great for muscle function. And while creatine can help, it’s not a magic pill for instant gains, it’s most effective when combined with a solid workout plan and proper nutrition.

肌酸(Creatine) 是健身界公認最有效的營養補充品之一，有助在高強度的運動中提升力量表現，增加肌肉量和肌力，額外達到訓練目標。

肌酸不僅是炒作 — 它在多項研究中經科學證明有助提升運動表現。近年更有越來越多研究發現它在健身之外的好處，例如減少精神疲勞、改善腦功能、甚至是對抗某些神經疾病。

在這方面還需要更多研究，但我們已知肌酸是相對便宜又有效的增加肌力補充品。

儘管肌酸可以提供幫助，它終究不是立即見效的神奇藥丸，必須配合恆常訓練計劃和均衡營養，才能發揮得最好。

#肌酸 #健身 #私人教練 #香港健身 #孕婦健身 #長者健身

TGIF! Today we are going to talk about alcohol and muscle building. Can you drink and still make gains in the gym?

Let’s start with the good news. Yes, enjoying the occasional drink won’t derail your fitness journey. Moreover, sharing a drink can be a great way to unwind and connect with friends, which is important for overall well-being! However, alcohol can affect your body‘s recovery process, making it harder to repair and build muscle after a workout. It can also interfere protein absorption and even lower testosterone levels, which are important for muscle building.

So, how can you balance alcohol and fitness? Here are a few tips to help you enjoy a drink:

① drink plenty of water ② schedule your workouts and rest days around social events ③ opt for lower-calorie drinks ④ limit your intake

Remember, it’s all about finding a balance that works for you. You can still enjoy a drink and make progress in the gym, just be mindful of how it fits into your overall fitness plan.

How do you balance alcohol and fitness? Share your tips and experiences in the comments below! 👇

TGIF! 今日讓我們探討健身另一個迷思：在增肌期間可以喝酒嗎？

好消息是… 可以！偶爾小酌一杯並不會影響健身，更甚與朋友外出放鬆對身心都非常重要。然而，酒精可能會影響我們身體的復原速度，此時如果想在鍛煉後修復或增加肌肉就會變得困難。酒精更會干擾蛋白質的吸收，甚至降低睪酮水平，兩者都會影響肌肉增長的速度。

那麼我們該如何平衡酒精和健身呢？以下是幾個貼士：

①在喝酒期間多喝水 ②根據社交活動安排你的鍛煉和休息日 ③選擇低卡路里的飲品 ④理性喝酒 限制自己的攝取量

記得多聆聽自己的身體，找到適合自己的平衡。你仍然可以在週五晚上享受一杯飲品，只需注意如何把攝取量融入你的整體健身計劃🙌🏻

你平時如何取捨喝酒和健身？留言與我們分享你的經驗吧！

How long should you rest between sets?

Typically, longer rest periods (2-5 minutes) are recommended to allow for maximum recovery and performance in the next set. For beginners, timing sets might make sense to ensure adequate recovery. But as you are getting more experienced, go when you feel ready can be beneficial as many factors influence recovery between sets, such as how you feel on a given day, exercise type, how far into the session you are. Choosing rest periods based on how you feel allows for flexibility to account for these factors.

Rest between sets should allow enough recovery to reintroduce the stimulus while maintaining good form. Depending on your goals, you can shorten or lengthen your rest intervals for the best result.

Do you time your rest periods or prefer going by feel? Share with us in comments!

組數之間應休息多久才是最好？該計時或是隨心休息？

一般建議2至5分鐘的休息時間，較長的休息時間允許身體有足夠時間恢復，以便在下一組中發揮最佳表現。對於健身新手，計時休息可確保你得到充分恢復。但隨著經驗的增長，你可根據自己的感覺來決定何時開始下一組，因為許多因素會影響組與組之間的恢復，例如你在當天的感覺、訓練內容及訓練階段等。跟隨自己的感覺計劃休息時間可以靈活應對這些因素。

組與組之間的休息應確保有足夠的恢復，讓肌肉得到刺激同時保持訓練量。你可根據你的目標縮短或延長休息間隔以達到最佳效果。Movement提供一對一/一對二訓練計劃，專業教練陪伴確保動作的正確性、減少受傷機率，歡迎聯絡我們了解更多。

#健身 #私人教練 #香港健身 #孕婦健身 #長者健身