The Best of Hong Kong
Lifestyle News
By Elky Siu | July 11th, 2018

In just under two years, F45 Training Quarry Bay has attracted a loyal following among gym-goers, from shy beginners to hardcore veterans. Gym Director and Head Functional Trainer James Theos shares his best tips for working out and staying healthy by making the most of your workouts.

A Little Background

James Theos’ journey in the fitness world started 12 years ago when he found his passion in lifting weights. Once an overweight teenager with low self-esteem, Theos learned to build up his self-confidence through his fitness journey. He finds joy in working out, knowing that this is when he can concentrate on becoming a better version of himself. Having spent a few years frequenting the gym, Theos began to gradually transition it into a career, with the aim of spreading the positivity that exercise and training brought him. Before quitting his corporate job in Sydney and deciding to move to Hong Kong and open F45 Training Quarry Bay in 2016, James Theos spend six years working as a freelance personal trainer after office hours and during weekends.

5 Things You Should Know About Workouts, According to James Theos

1. Move more

It sounds simple, but trust me it helps! Simply being more active throughout the day will do wonders for your body in terms of reducing body fat, increasing joint mobility, reducing pain, and more! Here are some of the things you can easily do every day: Take the stairs in the MTR, drink plenty of water at your desk so you’re constantly going to the bathroom, hike on weekends, take your pets for regular walks, clean your apartment, and spend more ‘special’ time with your partner. There are so many things you can do to become more active.

2. Rome wasn’t built in a day

Great things take time…and effort. Simply signing up to a gym is not enough. Start by eating and drinking  – plain water is fine – a little less and moving more. Start today and not next week! If you only have 15 minutes, then do a 15-minute workout. Stop wasting time and just start. Stop thinking and waiting! JUST DO IT! It’s simple! I’m all about tough love on this.

3. ‘HIIT’ style workouts are for everyone

HIIT simply stands for high intensity interval training. All it means is that you work harder for shorter periods of time. It’s very efficient if you don’t have much time but want to squeeze in a solid workout. It’s not just for veterans. Anyone can do a ‘HIIT’ style workout with simpler exercises and still get similar benefits.

4. Snack less, and focus on protein

You don’t need to be snacking in between meals. As humans, we don’t need to be eating every 30 minutes. Have two to three meals per day and get some good sleep. Your body will thank you for it.

I’d say protein is the most important nutrient, especially the older you are. It supports and repairs muscle. It keeps you fuller for longer, and it takes a lot of energy to breakdown in the first place. Studies show that higher protein diets are great for fat loss and building muscle. Cut back on the carbs, fat, and alcohol, and get more protein in your diet!

5. Consistency is more important than motivation

People always ask me how I constantly stay motivated. Honestly, I don’t think motivation lasts. I like the word consistency better than motivation. Getting in decent shape and reaching your fitness goal is not impossible, it just takes consistency! It’s not always fun or easy. If it was, then everyone would be in great shape.

Set a goal and stay on track. I just know that I have to get my workouts done every week so I can reach my goals. If I want to look a certain way, then I must complete a certain amount of workouts to achieve that. And I have to work to maintain it.

Looking towards the future?

I remember traveling to HK for the first time in 2014 and absolutely loving the city. I like the intensity, the people. However, I struggled to find a decent gym or fitness studio to train at whilst I was here. There are many busy people who are not across fitness. I feel as though in Hong Kong, people want to try it but don’t know where to start and who to trust. The industry here has done the people a disservice. Corruption and deception are everywhere throughout the fitness industry in Hong Kong. People have the right to be wary when joining a fitness center, when there have been gyms that closed down and never paid back the money they owed clients. But I’m confident that Hong Kongers are becoming more willing to try fitness every single day. I see the industry growing and growing. We’ve made a huge impact in a short period of time. I definitely want to keep serving more and more people!

From our Hot Seat series. 

    • By Elky Siu | July 11th, 2018

    In just under two years, F45 Training Quarry Bay has attracted a loyal following among gym-goers, from shy beginners to hardcore veterans. Gym Director and Head Functional Trainer James Theos shares his best tips for working out and staying healthy by making the most of your workouts.

    A Little Background

    James Theos’ journey in the fitness world started 12 years ago when he found his passion in lifting weights. Once an overweight teenager with low self-esteem, Theos learned to build up his self-confidence through his fitness journey. He finds joy in working out, knowing that this is when he can concentrate on becoming a better version of himself. Having spent a few years frequenting the gym, Theos began to gradually transition it into a career, with the aim of spreading the positivity that exercise and training brought him. Before quitting his corporate job in Sydney and deciding to move to Hong Kong and open F45 Training Quarry Bay in 2016, James Theos spend six years working as a freelance personal trainer after office hours and during weekends.

    5 Things You Should Know About Workouts, According to James Theos

    1. Move more

    It sounds simple, but trust me it helps! Simply being more active throughout the day will do wonders for your body in terms of reducing body fat, increasing joint mobility, reducing pain, and more! Here are some of the things you can easily do every day: Take the stairs in the MTR, drink plenty of water at your desk so you’re constantly going to the bathroom, hike on weekends, take your pets for regular walks, clean your apartment, and spend more ‘special’ time with your partner. There are so many things you can do to become more active.

    2. Rome wasn’t built in a day

    Great things take time…and effort. Simply signing up to a gym is not enough. Start by eating and drinking  – plain water is fine – a little less and moving more. Start today and not next week! If you only have 15 minutes, then do a 15-minute workout. Stop wasting time and just start. Stop thinking and waiting! JUST DO IT! It’s simple! I’m all about tough love on this.

    3. ‘HIIT’ style workouts are for everyone

    HIIT simply stands for high intensity interval training. All it means is that you work harder for shorter periods of time. It’s very efficient if you don’t have much time but want to squeeze in a solid workout. It’s not just for veterans. Anyone can do a ‘HIIT’ style workout with simpler exercises and still get similar benefits.

    4. Snack less, and focus on protein

    You don’t need to be snacking in between meals. As humans, we don’t need to be eating every 30 minutes. Have two to three meals per day and get some good sleep. Your body will thank you for it.

    I’d say protein is the most important nutrient, especially the older you are. It supports and repairs muscle. It keeps you fuller for longer, and it takes a lot of energy to breakdown in the first place. Studies show that higher protein diets are great for fat loss and building muscle. Cut back on the carbs, fat, and alcohol, and get more protein in your diet!

    5. Consistency is more important than motivation

    People always ask me how I constantly stay motivated. Honestly, I don’t think motivation lasts. I like the word consistency better than motivation. Getting in decent shape and reaching your fitness goal is not impossible, it just takes consistency! It’s not always fun or easy. If it was, then everyone would be in great shape.

    Set a goal and stay on track. I just know that I have to get my workouts done every week so I can reach my goals. If I want to look a certain way, then I must complete a certain amount of workouts to achieve that. And I have to work to maintain it.

    Looking towards the future?

    I remember traveling to HK for the first time in 2014 and absolutely loving the city. I like the intensity, the people. However, I struggled to find a decent gym or fitness studio to train at whilst I was here. There are many busy people who are not across fitness. I feel as though in Hong Kong, people want to try it but don’t know where to start and who to trust. The industry here has done the people a disservice. Corruption and deception are everywhere throughout the fitness industry in Hong Kong. People have the right to be wary when joining a fitness center, when there have been gyms that closed down and never paid back the money they owed clients. But I’m confident that Hong Kongers are becoming more willing to try fitness every single day. I see the industry growing and growing. We’ve made a huge impact in a short period of time. I definitely want to keep serving more and more people!

    From our Hot Seat series.