This is a circuit workout I did that trains strength, fitness, endurance, as well as some martial arts specific movements. It can be done at home or at a gym or even outdoors at a playground. The only equipment needed is either a chinup bar or something you can hang onto. Even two chairs with a broomstick across can work. A ton of equipment is not needed to get a good workout. Effort is all that's needed! GIve this workout a try. And if you need to modify anything, just send me a message and I'll help you out!  

Forms practice is a very large part of the traditional martial arts. They serve many purposes. One is that in the old days it served as a glossary of the techniques of a martial art. The majority of the population was illiterate at that time and forms were a way to physically pass down the techniques and spirit of a martial art. Another is that it helps to ingrain the techniques into your subconscious improving muscle memory. And a third is that they are good exercise and in fact great for cardio as well as coordinating the body.   However for our…

It's now time for the final part of this series on exercises for seniors. In Part 1, we covered mobility. In Part 2, we covered balance. Now for Part 3, we're going to cover breathing. This is perhaps the single most important element of all fitness exercises and unfortunately, very few people truly understand it. Watch the video to learn more.  

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  The ketogenic diet, also known as “keto,” has recently become one of the most well-known diets geared to help people lose weight. This isn’t like any ordinary diet where you watch your calories and try to only eat protein, fruits, veggies, and whole grains. The keto diet requires strict eating habits with the goal of achieving ketosis.   Instead, you cut back on carbs to 50 grams a day or less, and focus on consuming more fats so your body can enter a state of ketosis. Ketosis occurs when ketones, a molecule in the body, build up in the bloodstream due to…

I’m Chris Wong, proud owner of Chris Wong Fitness.

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Many people think of meditation being something that must be done in a quiet room with incense burning and Buddhas. And while this is a form of meditation, it certainly isn't the only one. Basically anytime you're doing something with mindfulness, awareness, and focus, paying attention to things like your breathing and body position, you're meditating! Whether it's moving meditation practice like Qigong or whether you're doing more conventional exercise such as Planks, Squats, Running, etc, it's ALL meditation! And thinking of exercise in this way helps to have it make sense. It's not something you turn on for certain exercises and…

You may have heard about the popularity of the Mediterranean diet for improved physical and mental health. But, do you know what specific factors or nutrients in this specific diet are the ones that are making such a big difference? What do the foods that are commonly found in the Mediterranean diet all have in common that other foods may not? Studies have shown that, in fact, there are specific nutrients in these foods that work to improve brain health. This means that instead of relying on a specific diet such as the Mediterranean diet to stay healthy, you may focus…

If you have just 20 minutes, a bench, and a set of 10 to 20 pound dumbbells, you can do a total-body toning workout. For the sequence described in this article, you can begin with the first move, doing as many reps as you can for 50 seconds, then rest for 10 seconds and prepare to move onto the next exercise. Do this for a total of five moves before resting for one minute. Complete three rounds of these exercises. First, start with a foot-elevated glute bridge. Lie on your back, bend your knees, and put your feet flat on the…

This is a tough finisher! It's a Ladder superset. What that means is we'll take two exercises. In this case, it's BOSU Jump Squats and Kettlebell Swings. We start with 8 reps of each. THen we go to 7 of each. Then 6,5,4,3,2, and finally 1. There are no breaks between exercises. Just the time it takes you to walk to the appropriate station.  

Okay. This is not exactly 100% bodyweight. I did throw in an exercise with the Bodybar, but that can be replaced or just eliminated if you don't have one. This is a HIIT Circuit workout consisting of 7 exercises. Each exercise is to be performed for 30, 45, or 60 seconds of work depending on your fitness level. And the entire circuit is done between 2 and 4 times again depending on your level. It's a tough one, but very effective!

Try this Christmas HIIT workout to melt off those pounds!

Don't Play The Numbers Game!