B-Fit Blog

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The B-Fit Blog

"Here, we'll keep you updated on some of the highlights from each month, as well as keep you in the loop for future events and PT programs coming your way.

If you like what you see and want to find out more, please do get in touch and we can take our first step in your health and fitness journey together."

Benjamin

Be healthy. Be strong. B-Fit.

January 2025 Highlights

December Highlights

November Highlights

October Highlights

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September Highlights

August Highlights

We had a great session at the track on Friday with a couple of extra new people joining - lovely to see some new faces join our Friday Fun Fitness community and we look forward to working out with them again soon. This session was a tough one - 10 stations, 20 different movements (some supersets, some simple and compact) but all functional fitness. We paired everyone up so they had their own cheerleaders and motivators throughout and everyone gave 100% - nothing was left out there on the track. We celebrated and socialised with a cheeky cold beverage from the Bottle Shop afterwards - what a way to start the weekend!

Be healthy. Be strong. B-Fit.

Great first session with the Sai Kung Night Runners - already, it feels like we're in the process of creating a community with people cheering each other on and supporting each other throughout. We had a real mix of running experiences tonight, as you would expect to be fair. For some people, this was their first ever run, for others, they have run multiple marathons. We also had some injured runners who took it easy and walked. And then there were the inbeteweeners; the casual joggers like me who just plod along and enjoy the freedom of being outside on a coolish Wednesday evening and getting some movement in my legs.

Regardless of your experience, you are more than welcome to join us on Wednesdays at the Square at 7.30pm for a 7km-ish run. Tonight's run took us along the waterfront and into the old town. We stopped for 2 bootcamps and it was also an opportunity to hydrate, have a bit of banter and move our bodies in a different way to running.

We hope to see more people join as the weeks go by - all are welcome.

Run. Sweat. Smile. Repeat.

Awesome session this evening with Angus - lots of cardio, strength, mobility and agility thrown into the mix and we had a lovely sunset to cap the workout off with.

Angus' skipping endurance is really improving each session and he was on fire tonight - it's always great to see those little improvements. They don't come easy and they MUST be celebrated!

Be healthy. Be strong. B-fit.

Great to have such an awesome turnout for today's Friday Fun Fitness session at the Sai Kung track. We did three rounds of the circuit and it was a decent cardio-resistance hybrid. Thanks to Cathy, Stephanie, Josh, Morgan, Todd and Callum for giving it your all tonight and for letting me record your efforts. Youw orked hard and definitely earned that pre-weekend drink.

I look forward to seeing you again next week.

Be healthy. Be strong. B-fit.

I took Angus on the Sai Kung Night Runners route this evening. It's a 7.5km run with 2 bootcamp stops. He did really well and we managed to keep a fairly consistent pace, although he did go out quite hard at the start. This is the furthest Angus has ever run so it's a big accomplishment for him and I'm really proud of his perseverance - it wasn't easy and it wasn't always pretty but we got the job done. Well done, Angus - now come and join us for the official start to the SKNR on Wednesday 28th August.

Be healthy. Be strong. B-fit.

It's so good to meet and work with new clients. Cathy has had a bit of a hiatus from resistance and strength endurance training so today's first session could have been a bit overwhelming for her but she did amazingly well. I tried out the circuit before she arrived and I have to be honest, I was absolutely gassed and drenched with sweat. We took it easy together and I introduced each station in turn, discussed the modifications she could do if she chose to and she really enjoyed our first session together. I hope she comes back next week for more Friday Fitness Fun and gets to meet more of the gang when they are available.

Be healthy. Be strong. B-fit.

An intense session with Angus this evening and it's not getting any cooler. We were both well-hydrated and it makes such a difference to your energy levels! Angus brought his A-game tonight and tackled every station with grit and determination and it was awesome to see.

Be healthy. Be strong. B-fit.

Today, I was hoping to do a big circuit training bootcamp with members of the Sai Kung Community. I posted about it on Facebook and Instagram and even offered a free workout for this session (no payment required whatsoever). Only Morgan turned up and you know what, that's ok. I recognise that getting this off the ground is going to be a slow-burner and I'll try again next week.

Morgan and I had a great workout together - he really is in good shape right now and has clearly been doing a lot of strength and resistance work over the summer holidays. We got to hang out a bit and catch up and it was lovely to see an old friend. Hopefully, the HKA crew will join next Friday after their first full week back at school so, fingers crossed for better numbers next Friday. I'm going to keep pushing with this as I really do feel that, despite their being a number of very good PTs in the Sai Kung area, I believe that there's room for all of us.

Be healthy. Be strong. B-fit.

Another fun night organised by the Midnight Runners. Having just finished a pretty brutal Hyrox training session beforehand, I wasn't sure how I'd fair with this but the running was absolutely fine. I ducked out of a couple of the boot camp activities and just stretched instead - something I could hear my body was telling me to do. All in all, another lovely run with about 400 other people and I was soaking wet at the end. O mean, no one in their right mind runs in these temperatures, do they? Incorrect - the Midnight Runners do!

Be healthy. Be strong. B-fit.

Great Hyrox-based session at F45 - it was really tough but so much fun. I forgot how much I enjoyed the wall balls, weighted lunges, farmer's carry, sled push and all the ERGs. My training partner kept me accountable and I stayed with him as much as I could. Highly recommend this session to anyone who has signed up for the Hyrox in HK in November and needs a little kick up the arse to get started.

Be healthy. Be strong. B-fit.

A tough session tonight and the humidity was cranked up to the max. But we both gave it our all and achieved what we set out to achieve - to move our bodies, hit new goals and have fun in the process.

At B-Fit, we want exercise to be enjoyable as well as realistically challenging. Nothing is beyond our means, as long as we can dig deep into our reserves and spend it all on the track. And boy did we do that! No regrets.

Be healthy. Be strong. B-fit.

Hoping to get some traction with this when we start on Friday. I recognise that it's quite early and might not be suitable for everyone as a result of the heat but I wanted to make sure it was practical for the HKA community first and foremost. If the timing doesn't work out, I am more than happy to push it back to a later time when it's a bit cooler.

We'll see what the numbers look like over the next few weeks and make adjustments as and when.

Be healthy. Be strong. B-fit.

I really enjoyed Stage 7 of the F45 Fitness Trials - there were 3 pods of different exercises (some weighted, some bodyweight) and you worked your way around each pod 3 times. The kicker was the cardio station (ski/row/bike ERGs) that you tapped into to keep them going for the entire duration. A lot of support and encouragement and it really was a team effort to get the highest number of km on each ERG station.

I was drenched and exhausted after this and managed to rack up over 700 calories burned in the hour - now that's a good workout!

Be healthy. Be strong. B-fit.

Such a great run with the Midnight Runners this evening - I love how how they are so inclusive and cater for every runner. They have a lot of energy and motivate everybody with encouragement and music as we tackle the course. There are 3 bootcamp-style stops that people are encouraged to participate in but, if you need to catch your breath, that's ok too.

This was my 2nd time with this running crew and I'll definitely be back soon.

Be healthy. Be strong. B-fit.

July Highlights

So great to be back on track with Angus with a short hiatus in our training together. Today, we did a bunch of short, focussed movements (some old, some new), to activate some muscles that hadn't been used for a little while.

Angus did so well and he came with great energy and motivation tonight. Getting back into your fitness after a bit of time away is never easy but you have to start somewhere and this was Angus' personal restart. Sometimes, you have to restart reset and refocus.

If we can keep this up and make sure our sessions are consistent, he'll be back to where he was before the summer in no time.

Be healthy. Be strong. B-fit.

Last run around Hampstead Heath and what a beautiful day for it. I've really enjoyed my time in the UK, particularly London, but I am ready to board a plane back home to Hong Kong and run some of my favourite trails in Sai Kung.

I'm also looking forward to seeing my clients and continuing to work with them on their goals - I have lots of new ideas that I want to throw their way and, knowing my clients, they'll be up for the challenge.

This summer really has been an opportunity for me to reflect on the past year. I quit my teaching job (a career I have built over 20 years) and jumped into the unknown. Getting my Personal Training qualification wasn't easy - it took time and dedication and being a student again wasn't easy (something I haven't really done since my Uni days). I then built up a small client list. A friend once told me, "Jump and the net will catch you." Well, I've jumped and, although I don't think I've landed in the net yet, I'm not quite free-falling. It's an exciting time for me; scary, yes, but also exciting.

I have loved being a teacher and, one day, I might go back to the classroom - but for now, I want to make the most of this opportunity and be the best Personal Trainer I can be.

See you back in Hong Kong. Home Kong.

Be healthy. Be strong. B-fit.

It's always inspiring when someone steps out of their comfort zone and tries something new. This is me and John (my new brother-in-law) after this morning's F45 session. It was a tough workout with 4 laps of 10 stations and John absolutely smashed it, giving it everything he had. He enjoyed it so much that he's going back for their 2 week trial to see if it's the right kind of fit for him.

Sometimes, it's good to step out of your comfort zone and experience a new opportunity. If we don't do this once in a while, our growth and development can be stifled so I really applaud John for trying something new and encourage all of you to try something new this week too.

Be healthy. Be strong. B-fit.

Spot the difference! I've loved having an F45 studio around the corner - it's literally a 5 minute walk away. If only there was an F45 studio in Sai Kung - that would be magical.

It's been pretty cardio-heavy these last few days but that's my jam and it's what I love. The more F45 I do, the fitter I feel (obviously) and the more of this kind of training I tend to put into my own personal workouts, as well as the ones I do with clients.

I never thought I'd be someone who enjoyed group workouts so much. I mean, I've been in teams before (rugby, dragon boat etc) and I've always enjoyed the group training mentality but the older I get, the more I have appreciated training on my own. So it has come as a bit of a surprise really that I start to miss the community vibe when I haven't trained in a group for a few days.

Don't get me wrong, I'm perfectly happy to train on my own and nothing beats a solo run where I'm totally in the zone and plugged into my own thoughts and reflections (I never wear headphones or listen to music when running) but the group thing does get me buzzing. The feeling of working out with other like-minded folks, the sound of everybody giving their all and the silent competition that comes with it all (the camaraderie, the words of motivation and the partner who is trying to outdo you - I love all that).

It is with this in mind that I would love to broaden my profile a little more when I return to Hong Kong and I'll be pushing out a new group training schedule that I hope gets some traction. Watch this space.

Be healthy. Be strong. B-fit.

Another beautiful run today, this time around Hampstead Heath. Whenever I stay in London, I always try to get a run around here but in the past, it's been the middle of winter and, although it's a great run, I'm usually wrapped up in layers (hat, gloves, tights, body warmer etc).

It felt so nice to be out in the sunshine and moving my body. I'm definitely feeling a little sore from the last few days of F45 (especially the back and chest) so it felt great to move the legs today and have a proper stretch out.

It wasn't a race and I'm not in training for anything in particular. So it wasn't fast and it wasn't far but I definitely felt the endorphins kick in as I rounded the ponds.

I never regret going for a run.

Be healthy. Be strong. B-fit.

Today's F45 was another good opportunity to move my body in a functional way. The crew at F45 Holloway know their stuff and know how to inspire, motivate, support and challenge their clients (4 major principles of being a good PT in my opinion).

My least favourite activity today: alternate lunge jumps (weighted, of course).

My favourite activity: barbell press.

These kinds of sessions that activate your core, improve and challenge your cardio fitness and force you to grind it out on strength stations really appeal to me. Added to the fact that I was partnered with a complete badass and all my dreams came true today.

Thank you @45_holloway - I'll be seeing you again real soon.

Can't wait to get back to training with my regular f45_training_quarrybay and see all the old crew - I've missed you guys.

Get in touch if you'd like a persona trainer in the Sai Kung area - I'm taking new clients on and can't wait to meet you.

Be healthy. Be strong. B-fit.

Great run today around Holloway and Finsbury Park. I got a little lost and did a few extra km than I was intending to do but the legs felt ok so I just went with it.

Somebody asked me the other day what I would recommend as a training program for a complete newbie who had aspirations on running a 10km. It really made me think. I mean, there are plenty of programs out there that are great starts for newbie runners (couch to 5km jumps to mind) but I would really have to meet this person, discuss their goals and lifestyle habits and assess their flexibility and mobility. In truth, there isn't a 'one program cheat code' and everybody has their own unique set of skills and histories that they bring to the table.

If I had were to give any advice to a complete newbie who wanted to run that sort of distance, the advice would be quite generic and a little vague but it would be 'start small, think big.' I would aim for 3 short runs in the first week (walking would be fine too) and aim for 2km each time. After that first week, you could assess how your legs and other body parts feel and decide if you're ready to ramp it up a little for the second week. If you're in pain and the soreness persists, scale it back. If you feel fine, lace up those runners and get back on the road. Basically, get yourself outside and give it a try. Be your own barometer and take it one step, one km and one day at a time. The hardest part of any new program is making that first step. Don't forget to consult your GP before starting any new fitness program.

I would love to work with you if running or getting a bit more exercise is on your 'to-do' horizon. Get in touch and we can take that first step together.

Be healthy. Be strong. B-fit.

You can't beat an F45 session in the morning to start your day. I loved today's strength workout in Holloway and really appreciated the input and motivation the trainers gave throughout. I've been away from HK for several weeks now and I do miss my own F5 studio in Quarry Bay, as well as working with my clients. I'm almost ready to go home, see my dog and get back to my Hong Kong life. It's been a wonderful holiday and I've thoroughly enjoyed all the workouts I've independently done but it is time to get home and do what I love best; training with others and helping my clients to reach their goals.

Be healthy. Be strong. B-fit.

Back to London and back for a run. I've never been to the Emirates Stadium (home of Arsenal) but it was so much fun to run around. I headed to nearby Clissold Park and watched people enjoying their Sunday afternoon as I ran in circles for a few km. All in all, a great run and lovely to move the body after a day of travelling and catching up with friends yesterday.

Be healthy. Be strong. B-fit.

A wet 10km in Nice today - I've always loved running in the rain. It makes me feel like a kid; splashing through puddles and looking at the reflections of cars and buildings. Plus, it tends to be a bit cooler and quieter too.

Whatever your reasons for getting outside, make sure it's for something you enjoy. The fact that it's good for you is just an added bonus.

Be healthy. Be strong. B-fit.

A lovely little run in Nice this morning - no humidity but, dayum, it was hot! So much to see: rollerbladers, cyclists, other runners, old buildings, planes, trains, boats...

Did a decent workout in the hotel gym yesterday (1km row, 100 skips, 20 push ups, 50 jumping jacks, 10 rows, 10 bicep curls, 10 military presses, 10 bench presses, 10 sit up presses and 50 flutter kicks x 5) so today was my first run in Nice and I loved it.

Holidays are for resetting your mind and taking some time to reflect. I also over-indulge in the tasty delicacies (crepes, ice-creams etc) but I do need to move my body every day. Balance is key.

Be healthy. Be strong. B-fit.

It wasn't far. It wasn't fast. But it was fun. And after a massive family dinner last night, it was also very necessary.

When I run, sometimes I'm out to beat a distance or a previous time. Today, it was all about just moving the body and taking in the scenery. Running doesn't have to be about losing weight, hitting a personal best or training for an upcoming event. It can just be for fun. A fun run, if you will.

Be healthy. Be strong. B-fit.

For me, going for a run is a way to reset the brain, focus on my breathing and move my body. I’ve never had a classic ‘long distance runner’s physique’ - I was always built more for sprinting - but since my first half marathon back in 2003, I’ve ran consistently every week and have enjoyed the benefits it affords: cardio-respiratory fitness, controlled and sustainable weight loss, calming my anxiety and reflective thinking time. The added bonus of being out in nature is just the icing on the cake.

Running never gets easier for me - but I do get fitter and, as a result, I enjoy it more and more.

I am not a fast runner. I am not an ultra-distance runner. I am not somebody who crowbars into every conversation that I’m a runner. But I am. And you can be too.

Start small with a realistic goal. Be open to the fact that it’s not going to be easy and you will find it challenging to start with. But, like most things, with consistent effort, you’ll see the benefits very very quickly and you’ll be able to run further and faster each time.

If you want guidance with your running or a program designed for you that will support you in reaching your goals, drop me a line (+852 53666322) and we can get your running journey off to the right start.

I’m based in Sai Kung so if you’d like to take that first step forwards as a runner, give me a holler and we can make this happen together.

Start small, think big.

Be healthy. Be strong. B-fit.

It’s easy to fall out of a routine, especially when traveling, and when you do, it can be tough to get back into what you’re used to. I’ve just got back from a week of trail running in Albania and I’ll tell you what, my legs were absolutely shot afterwards: blisters, rolled ankles and DOMS for days in my quads.

Add to that the traveling, endless waiting around at airports and bus stations, as well as a very different diet, and I found myself craving the gym and wanting to move. Having a program that almost writes itself is so useful (e.g. warm up, activation, SAQ/plyo, resistance/cardio and cool down) and I really enjoyed today’s session that just allowed my body to move. No specific focus on muscle groups or upper/lower targets etc…just an opportunity to move my body in a dynamic and functional way was what I really needed. If you’re on the go, resistance bands, a jump rope and bodyweight exercises are perfect.

I was lucky enough to use a friend’s school gym today (which had some decent kit and equipment) but when I was in Albania, the resistance bands, jump rope and plenty of push ups were how I started and ended my day. Don’t worry too much about being out of your routine; try something new and take a few days off what you usually do (it won’t kill you) and it might just give your body and brain a break so that you are ready to start again stronger, more motivated and with a few other strings to your bow. Check out my instagram to see more of what I do on my own, as well as with clients: bfit_benjaminthomas_hk

Until next time, keep moving and don’t stress if you get a little out of sync or don’t have quite the right kit with you whilst on the go. It’s absolutely fine to adapt and modify your program (and your goals) periodically.