Cover Photo: @chelseawongnak/Instagram

We speak with three Hong Kong trainers on how to get in shape for summer

Summer is officially here—and whether you like it or not, that means it's swimwear season. Looking to get in summer shape, fast (or at least, get closer to it)? 

We asked three of Hong Kong's top trainers at Flex Studio including Chelsea Wong, Viv Kan and Wu Cheng Fang to share their tips on how to get summer ready.

But as the saying goes, why get ready when you can stay ready? 

1. Chelsea Wong, Xtend Barre and Flextreme instructor at Flex Studio

My best advice for getting fit… is to get into a routine. Life gets busy and it’s hard to spontaneously find time during the day to drop into a class. Sticking to a routine with the same people also provides some accountability – when you don’t feel like showing up, it will be noticed!

Set aside time for yourself... and commit to your favourite classes every week. You start to see the same faces each class and it becomes fun and motivating to get to know each other and your instructor.

Give your trainer the chance to get to know you more… that way they can see your progress and really challenge you to your full potential.

To prepare for junk season... I focus on drinking more water, cleaning up my diet by focusing on lighter, fresh food, cutting out sugar and getting more sleep.

How we fuel our body… is just as important as how we move it. There are so many nutritious, healthy substitutes for not-so-healthy treats these days, so switching out some ingredients and being aware of what makes us feel energised and strong—instead of sluggish and tired—is really helpful for staying fit and happy.

See also: Intelligent Movement Is The Hottest Fitness Trend You've Never Heard Of

2. Viv Kan, Yoga Instructor at Flex Studio

Yoga itself is more of a workin than a workout. It trains us to be more mindful of our breath, how we treat our bodies and our state of mind. Being mindful of these elements allows us to feel empowered, to tune into ourselves and give what our body actually needs for all seasons.  

The focus of my own practice… is the core, along with increasing mobility and strength. I put plenty of attention on engaging the muscles towards the centre of the body to help students realise that yoga isn’t just about stretching outwards.

Personally, I love using... weights and resistance bands, which is exactly what I teach in Flex's Power Sculpt Yoga classes. These maximise the yoga practice and bring my body to a new level of strength each time.

Be consistent... just showing up on your mat a few times a week is something to celebrate and be proud of. 

Most importantly, do not rush…. your body is going through a journey. Give it time to transform, and always come back to your intention and be mindful from within.

See also: First Look: Fivelements Habitat Hong Kong

3. Wu Cheng Fang, Pilates and Barre Instructor at Flex Studio

The best advice I can give people… is to find their intention as to why and how they want to get fit. People tend to follow trends for losing weight in the summer and jump on the latest workouts because everyone’s doing it. It’s great to try, but more important to find what’s good for your body and what you actually enjoy.

What works for you… can be as simple as going to the gym and exercising at your own pace. It could also be doing group classes or private training where you have someone pushing you harder and ensuring consistency.

Don’t measure your goals… against physical appearance. Track your own progress for results—and remember, baby steps still count as moving in the right direction!

Treat yourself... to something you feel good about occasionally as a reward. Healthy diet plays a crucial role, though, so “occasionally” can’t be interpreted as an “every meal” kind of thing!

Drink plenty of water… on top of the exercising and eating healthy—and don't forget about skincare. The skin is the body’s biggest organ, so while enjoying the sun, don’t forget about sun protection, too.

Heather Thomas Shalabi is the co-founder and director of Flex Studio Hong Kong, with locations in Central and One Island South.

Flex Studio will be participating in Campfire's FitFest, an all-day fitness festival taking place on Saturday, July 27, 2019 at Campfire Wong Chuk Hang. For more details on how you can take part, visit

See also: The Rise And Rise Of Classical Pilates

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