CDNIS Teacher Team Building Day!

We recently popped into the Canadian International School in Hong Kong with the task of getting over 50 adults to get a sweat on, whilst also meeting some new colleagues for the first time! Here are a few videos of the games they did together, not only to get a good workout, but also have [...]

The 10 Habits of General Nutrition

It’s no secret that good training and good nutrition go hand in hand. As the saying goes “you can’t out train a poor diet”. Like fitness training, nutrition is a tool we can all use to improve our health, performance and physical appearance. Also, like training, you need to master some basic, nutrition fundamentals before [...]

The Liv Chen Blog – RAQS, Rugby Players and Roxie

I can’t say I’m off to a roaring start with my Coastal Fitness Transformation Challenge, as I was only able to fit in two workouts and a dance class last week.  I was also able to fit in a buffet, but that was a company obligation - our staff social. My first workout last week was with my friend, [...]

The Liv Chen Blog- What’s In a Percentage? Too much!

Follow Liv Chen on her Transformation Challenge journey in 2011! Look out for her blogs! “It’s official.  I’m taking part in the Coastal Fitness ‘Summer Transformation Challenge 2011′!  I debated on the accuracy of adding the exclamation mark or not on the end of the previous sentence.  But, yes, I am excited!  And so the transformation [...]

Metabolic Finisher 2 – Farmers Challenge

Check out Ed Haynes with his second instalment of his mini-series — “Metabolic Finishers.” This one is called the “Farmers Challenge”. Watch out though, it’s tough! Let us know how you pull up after attempting this gruelling finisher!

5 minutes with a Transformer – Linda Parnsalu

OK, so you all now know about our Summer Transformation Challenge. What we are going to do is get our ‘transformers’ to answer a few question every week to give people (and competitors!) an insight into how their quest for supremacy is going! This week we have selected the one and only Linda Parnsalu from [...]

Metabolic Finisher 1 – Death by Medicine Ball

Here is the first video of a 3-part series on Metabolic Finishers. A metabolic finisher is an intense exercise or series of exercises performed at the end of the workout that’s designed to ensure that you’ve burnt every last drop of gas from the tank. This Metabolic finisher is a great way to work on [...]

WoW 3 – March 8th 2011

Join Coastal Fitness and Ant Haynes for our third instalment of the WoW! This week we are going for quick times! 20 Box Jumps 10 Explosive Push Ups 20 Overhead Walking Lunges 10 Wall Climbs 100metre Sprint x 6 Rounds Really push yourself on this weeks WoW. Particularly on the wall climbs — there are [...]

WoW 2 – 1st March 2011 and Mobility Work

Join in with our Workout Of the Week 2 with trainer Ant Haynes from Coastal Fitness. This week we’re working in a AMRAP (As many reps as possible) format. We’re going for 15 minutes hard out! The exercises are: — Burpees x 10 Lateral Hops x20 Underhand Pullups OR Underhand inverted rows x 10 REPEAT [...]

The Perfect Squat

So you think you’ve got a pretty good squat? Or you think you’re doing it right, but you’re not quite sure about one or two things? Don’t fret! Coastal Fitness trainer Andy Bratsanos takes you through the ‘perfect squat’ with simple pointers for you to look out for. Be sure to keep checking in with [...]