Balanced Diet - 5

DRINK 6 TO 8 GLASSES EACH DAY Fluid

Function : Regulates body temperature, transports nutrients and removes waste products from the body.
Symptoms of losing too much water(dehydration) includes fatigue, flushes, dizziness, delirium, epileptic fits and heat stroke.

Source : Water, fresh fruit juice, soup, milk(preferably skimmed milk), tea etc.

Balanced Diet - 4

EAT LESS Fats, oils, salts and sweets

Function : Fats, oils and sweets provide calories. Eating too much will lead to obesity, high blood pressure, high blood cholesterol, heart disease, stroke etc. Salts maintain the balance of body fluid. Eating too much will lead to fluid retention causing high blood pressure.

Source : Butter, peanut oil, corn oil, cream, candy, soft drinks, pickled vegetables, salted fish, seasonings etc.

Balanced Diet - 3

EAT MODERATELY Meat, poultry, fish, eggs, dry beans and dairy products

Function : Rich in protein which is essential for growth and repair of body tissues. Red meat and liver are rich in iron which is essential for the production of haemoglobin and prevention of anaemia. However, meat is also rich in fat.
Eating too much will lead to obesity, high blood pressure, heart disease, stroke etc. Therefore one should not eat too much meat and should choose only lean meat to eat.
Dairy products are rich in calcium, protein, Vitamin D and B complex. They help to keep the bones and teeth healthy and can prevent osteoporosis.

Source : Pork, beef, mutton, poultry, fish, shellfish, dry beans, peas, soybeans, eggs, dairy products e.g. milk, cheese, yogurt, ice-cream etc.

Balanced Diet - 2

EAT MORE Fruits and Vegetables

Function : Contain beta-carotene, fiber, Vitamins A, B, C and minerals. They can keep body cells healthy, increase body resistance, prevent constipation and decrease the chance of having haemorrhoid and colon cancer.

Source : All kinds of fruits and vegetables.

Balanced Diet - 1

Different foods have different nutritional values. Eating too much or too little will certainly affect our health. Eat according to the Food Pyramid and you will obtain the right amount of nutrients and calories to stay healthy and can prevent diseases that are related to eating such as high blood pressure, heart diseases, stroke, osteoporosis and cancer.

EAT MOST Grains and Cereals

Function : Rich in starch, Vitamin B and plant protein.
Essential for heat production to keep us warm and is the main source of energy for our daily activities.
Whole-grain cereals have high fiber content which can prevent constipation.

Source : Pasta, noodles, oatmeal, rice(red, brown, white), bread, biscuits, starchy vegetables e.g. potatoes, taro.

Stretching

Stretching is the lengthening of muscles in order to increase muscle flexibility and joint range of motion. Stretching activities are an important part of any exercise or rehabilitation program. They help warm the body up prior to activity thus decreasing the risk of injury as well as muscle soreness.

Five benefits of stretching include:
- Increased flexibility and joint range of motion
- Improved circulation
- Better posture
- Stress relief
- Enhanced coordination

Core Training

What is meant by your “core” is the central muscles in the trunk of your body. These muscles work together to protect organs, produce movement, and keep you upright. They have something to do with nearly every movement you make, so their importance is obvious. One of the best side effects of having a strong core is good posture. When your muscles act together in harmony your body is carried in a way that reduces pain and strain. Many people suffer from back pain (particularly in the lower back) that can be minimized with core training and subsequent improvement in posture.

Core training includes a wide variety of exercises. Anything that causes you to engage your stomach muscles, back muscles and gluteus muscles is likely good for your core. Moves that require stabilization of all three of these groups are excellent in the world of core training.

Cardiovascular Endurance

Cardiovascular Endurance is the efficiency with which you are able to get oxygen to the working muscles while removing metabolic wastes while training. Simply stated, cardiovascular endurance is how well you can keep your "oxygen debt" (how much oxygen you owe to your heart and muscles) down during a cardio workout. Cardio training activities (such as running, cycling, aerobics etc.) are ways to improve your cardiovascular endurance.

Strength Training

Strength training is any type of resistance training performed on the muscles of the body. The resistance creates a force that puts an overload on the muscles. When this overload is placed on the muscles, it causes them to break down. The muscles of the body then heal or recover, and a new recruitment of muscle fibers takes their place. This process makes your muscles stronger and gives your body a leaner appearance. Forms of strength training include; body weight, free weights, machines, cables, bands etc.

Qualification and Experience

Qualification

- Professional Diploma in Leisure Club & Resort Management in HKMA
- Certified Advanced Personal Fitness Trainer in IPTFA
- Certified Advanced Personal Fitness Trainer in IPTI
- Applied Resistance Trainer in AFICE
- Contemporary Nutrition in ANA
- Fitness Therapy Foundation in AFPI
- Physical Fitness Foundation Course in HKPFA
- Certified First Aid in HK St. John Ambulance
- Certified Les Mills Body Training System(BODYPUMP, BODYCOMBAT & RPM)

Experience

Currently:
- Freelance Fitness Personal Trainer & GroupX Instructor

Former:
- Simply Fitness(Hong Lok Yuen) ~ Personal Trainer & GroupX Instructor
- Harbour Plaza North Point ~ Health Club Supervisor
- Fitness First Hong Kong ~ Personal Trainer & GroupX Instructor
- Grand Plaza Hotel ~ Personal Trainer & GroupX Instructor

Martin WONG is a certified fitness personal trainer

Martin WONG is a certified fitness personal trainer and First Aid certified. He has more than 20 years experience in proper fitness, resistance training and body sculpting/toning. Also, he has been involved in the fitness/recreation/hospitality industry for 12 years. He has made it his goal to make sure his clients enjoy every workout.

Martin believes that fitness personal training is an excellent vehicle for achieving optimal physical & mental health and has experienced the benefits first hand.


Martin WONG是一位擁有急救認證的私人體適能培訓師。他在專業體適能、阻力訓練和身體雕塑方面有著多達二十年的經驗。此外，他持續十二年從事體適能 /康樂/款待工業。他的目標是要確定他的客戶享受每一次的鍛鍊。

Martin相信私人體適能訓練，是直接體驗優化體格和心理健康的好處的首要條件。

Benefits of Fitness Personal Training

Benefits of Fitness Personal Training :

• Structure - will ensure you get regular exercise
• Results - Martin is educated to ensure you get results, so he can make the most of your time
• Variety - Martin will keep your training interesting with different exercises and techniques to keep you on track
• Motivation - progress means results, and results mean motivation to strive for that next level of fitness
• Progression - as your fitness improves, Martin will always modify your exercise to ensure maximum enjoyment and maximum results!

私人體適能訓練之好處：

• 建立 - 讓運動成為您的習慣。
• 成果 - Martin的私人體適能訓練，能夠充分利用您的時間，以確保取得成果。
• 變化 - 依據著您的進度，Martin 能讓您感受不同訓練和技術的趣味。
• 激勵 - 持續的進步，激勵起為下一個目標而奮鬥。
• 進展 - 隨著您的進步，Martin將改變你的訓練計劃，以確保取得最大的滿足感和最理想的成果。