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chris.habitual chris.habitual

777 posts   564 followers   53 followings

Chris  Health, Nutrition, Fitness & Wellbeing Coach, improving lives one day at a time. Also known to coach a little rugby.

http://www.habitual.hk/

Wellbeing is not something that can be purchased, it is not an IF X then Y statement.
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Wellbeing can best be described as a see saw. One end is life’s troubles and the other is PERMA (positive emotions, engagement, relations, meaning & achievements).
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Removal of stress is an option but it may remove us from life, that’s no fun.
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We can prepare for stress through developing resilience and allowing down time... an athlete needs stress to get stronger but recovery to allow change.
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We cant purchase wellbeing, as there will be always something more that we want.
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We can accept life is messy, we will never be complete but we can add more positive events into it.
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I’ll explore PERMA more next week.

#Repost @melissa.habitual ... a tough one today!
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Burpee Extravaganza. 12min EMOM (every minute on the minute) of 10 burpees. .
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You have 60sec to complete 10 burpees. Once you finish your 10 burpees, you get to rest for the remainder of that minute. Repeat for 12min. **Challenge** Time your first 10burpees and try to keep to that pace throughout the 12min. .
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Beginner? Walk feet out and back in instead of jumping feet out and in. You can also walk out to a high plank instead of chest to floor. .
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#habitual #hkfitness #personaltrainer #onlinecoach #fitfam #sweat #christmas2017 #holidayworkout #activeliving #burpees #sweatdaily #noexcuses #workoutanywhere #momlife #travelworkout #fun #healthybody #goals

Client #048 sent me this the other day, the first time they hit 10000 steps in one day.
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First up way to go, breaking barriers and setting new expectations is crucial in the process of development.
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This came on a day for them when work was crazy having to skip lunch as they (wo)maned a stall for a charity sale.
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Looking back is this a crazy stressful day or a day when good deeds were done and personal goals were met?
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Your perception of events is the only reference point you have, how you ‘choose’ to perceive an event is is powerful.
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We can’t control our environment but we can control our perceptions.
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Reattribute, reframe, rename.

#ProjectManBun a surprisingly polarising challenge I set myself for 2017.
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Do something that makes you feel uncomfortable they say, a way to develop #GRIT & #resilience
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The act of committing to something in-spite of the neigh-sayers is a hugely cathartic event.
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What’s your grit task, where do you show resilience?

#Repost @melissa.habitual
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Holiday Drinks Hack: Have one glass of water between drinks. You won’t wake up with the hangover from hell and will decrease your bill at the end of the night. Before you head out, try out Day 3 of the 12 Days of 12min Workouts. .
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Working for 45sec and resting for 15sec, try these 6 exercises. Repeat the circuit 2x for the full 12min workout.
🔥 Bulgarian Lunge Left Leg (beginner bring back leg to floor and do a stationary lunge)
🔥 Wall Sit Hold
🔥 Bulgarian Lunge Right Leg
🔥 Side Plank Dip Right Side (beginners drop right knee to floor keeping hips stacked)
🔥 Plank Jacks (beginners alternate tapping toe out to side)
🔥 Side Plank Dip Left Side
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#habitual #hkfitness #onlinecoach #personaltrainer #holidayfitness #fitfam #activeliving #christmas2017 #sweatdaily #healthybody #healthymind #fun #momlife #holidayhacks #christmasworkout #strengthandconditioning #hiit #12min #workoutvideo #sweat

Take one mindful breath and take in the beauty in your surroundings.
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Anxiety is a reality in all our life’s but it doesn’t need to be a lifestyle (#thegiftsofimperfection)
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Change your life, take something off your to do list today rather than add more on.

#Repost @melissa.habitual
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Life Hack: Set your alarm just 15min earlier and lay your workout gear out the night before. Staying active and healthy doesn’t have to mean scheduling 90min out of your day. When pressed for time, try this Day 2 of the 12 Days of 12min Workouts. .
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Tabata 3 exercises. For each one you will be working for 20sec and resting 10sec (active rest for the challenge as seen in video). Repeat for 8 Rounds before moving on to next exercise = 12 min in total! 🔥 push ups (plank for active rest challenge)
🔥 squats (squat hold for active rest challenge)
🔥 single leg v-ups (v sit hold for active rest challenge)
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#habitual #hkfitness #onlinecoach #personaltrainer #activeliving #fitfam #holidayworkout #christmas2017 #sweat #sweatdaily #12min #fun #hiit #tabata #healthybody #healthymind #habit #momlife #lifehacks

Early morning work out with @adrienne.habitual
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15 tuck jump burpees
20 plank reaches
20 side lunge with KB
20 KB swings
1 roof top sprint
10 push up shoulder touch
20 jump lunges
30 Russian twists
1 roof top 🐻 crawl
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I have not been exercising enough and I know I feel better after it so this was our solution.
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Plan a session, get equipment ready and clothes the night before and set alarm 20 mins earlier.
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#liveimmediately

Thanks @hopevalleypaul for the early Christmas Present 🎁
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“The whole future lies in uncertainty, live immediately”
# “Life is short and filled with anxiety for those who forget the past, neglect the present and fear the future”
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That last quote to me says, slow down, remember what causes you anxiety (poor sleep, inactivity, too much work, diet) and deal with it right now thus preparing for a better future.
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“Life is not just short but miserable for those that acquire with great tool what they must keep with great toil”
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Question why you do the things that cause you distress, is it the badge of honour you want on your gravestone?
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“People do not look for an end to their misery... simply change the reason for it”
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If something causes you distress and misery why stick with it? Find a reason to drop it rather than keep it...no it’s not easy but what’s the alternative.
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I’ve had a dark day, I’ve felt overwhelmed and alone. Self exploration and a big sweat out at the gym highlighted some glaring areas for me to address.
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It’s okay to not be okay.
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It’s not okay to do nothing about it.

#Repost @melissa.habitual
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For these 12 Days of Christmas I’m bringing you 12min Workouts you can do anywhere, because let’s face it, we can all get swamped for time during the holidays, but everyone can find at least 12min in their day to stay active. .
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Do these 6 exercises working 30sec on and 10sec rest. Repeat for 3 Rounds = 12 min! 💪🏻💪🏻💪🏻💪🏻💪🏻🔥180 Squat Jumps
🔥 Pike Walks
🔥 PLYO Lunges
🔥 Incline Push Up Reach
🔥 High Knee Runs
🔥 Cross Body Mountain Climbers
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#habitual #fun #evolvebymelissa #hkfitness #onlinecoach #personaltrainer #activeliving #fitfam #holidayworkouts #christmas2017 #12daysofchristmas #12min #fitlife #momfit #hiit #sweatdaily #sweat #holidays

#Read

Accept we know very little about the world and aim to learn a little more each day.
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“I Know that” is a phrase that is often thrown around ending a chance of discovery.... try ‘okay but what about?’ ...or... ‘ah yes, I get that bit, have you thought about x’
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Ask better questions, develop better relations and #learn
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In case your wondering this book is by @brenebrown “The gifts of imperfection” a wonderful read on finding your authentic self.

Had a cracking Sunday working with these young athletes. -
Eager to learn, eager to practice and motivated to succeed. -
The future of women’s rugby looks bright.

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