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

I look forward to sharing my story. I hope that you will enjoy getting to know me better.

I hope everyone enjoyed their long wekend. It was Family Day, Heritage Day, and Islander Day for the various Canadian provinces, and it was President's Day for the USA. Anyway we went out of town and stayed overnight at The Americana Waterpark which was a blast! As usual, I woke up early and decided to workout. However since I realized the fitness room wasn't open at that early hour, I chose to insead workout right in the hallway of my hotel room! It isn't necessary to have a ton of equipment or even ANY equipment to have a great workout.  Check…

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…

Try this exercise! It's a combination of 180 degree jumps and the BOSU. Great for explosive strength, coordination, core strength, and more!  

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!

For those of you who don't know what STAGGERED SETS are (and I['m assuming a lot of people, even in the fitness industry, don't know), it's a method of bringing up a lagging muscle group WITHOUT making any drastic changes to your workout. Here's how it works! Suppose you've got bad calves and there's a good chance you do since it's a pretty big club! You can do them in between EVERY set or every other set you do! Therefore without even realizing it, you're doing 15 sets or so of calf raises in a workout and it doesn't even…

This was an EARLY MORNING QIGONG WORKOUT I did recently. There is something very calming and therapeutic about the sound of the water. And when you're out there and you're experiencing that, you should just go with it. Start slow, build up speed gradually (not too much), and then slow down again. These movements are excellent for healing and building of the Chi (or Qi). Make sure there is no tension in the muscles. Everything must be relaxed in order for the energy to flow properly. To learn more about In-Home or Online Personal Training, Click Below! CLICK HERE FOR MORE INFO

This movement is fantastic for training the entire body to ​​ROOT AND CONNECT! Start with a small ball, gradually make it larger, and then finally return it to a small size. Very similar to the Serving Teacup exercise, the goal here is to go with the natural flow of the movement and not fight it. For more info about In-Home or Online Personal Training, Click Below! CLICK HERE FOR MORE INFO

Check out my amazing client Kiran, doing Medicine Ball Squats with throws. This works great because not only are you training your legs, but you're also training explosive power from the throwing of the ball as well as coordination! A great all round butt kicker! For more information about In-Home or Online Personal Training, Click Below! CLICK HERE FOR MORE INFO

The serving teacups movement is excellent for understanding the body connection. In earlier videos, I explained the importance of the RBCs of Qigong which are Rooting, Breathing, and Connecting. This will help put all those pieced together. The key here is simply don't fight it! Allow your body to move in a way to facilitate the movement of "holding your teacup" so it won't spill. For more information about In-Home or Online Personal Training, Click Below! CLICK HERE FOR MORE INFO

I have just finished my 22 Day Pushup Challenge #22kill and I must say that the entire experience was quite rewarding. First of all, I helped to spread awareness of the problem of veteran suicide and PTSD (post traumatic stress disorder). Secondly, it was quite a challenge to think of all the different pushup variations! I know I didn't have to, but I decided to take this challenge one step further and do a different one each day. The only exception was the last day when my daughter Mia wanted to participate. It made sense at that time to come full circle and…

Injuries are a part of life. I know it sucks but there's nothing you can do which will completely guarantee you won't get injured. Sometimes little pains just creep up on you and you have absolutely no idea how it happened. Now what to do about it? I can tell you that the absolute worst thing is to do nothing and hope it will get better. Trust me, the pain will just hang around forever. And even if it starts to feel a bit better, the minute you try and do a workout the pain will come back! There are few…

I've got a hell of a workout for you today! It's the 100 Rep Blast. So what is it? You'll pick 5 exercises making sure that you're hitting the entire body with them. Then you'll perform them in a circuit for 20 reps each. That will give you the 100 reps. Then you'll repeat the entire circuit up to 4 more times depending on your fitness level. Ideally you'll go to the different exercises right away with no rest in between. But obviously if that's too difficult, take a bit of rest. Just try to minimize it. The goal here…

In this video, I'll show the difference between a pushing punch and a piercing punch. I'll also demonstrate the Dragonback exercise which is used to develop power and body connection. For more information about In-Home or Online Personal Training, Click Below! CLICK HERE FOR MORE INFO

Here I go again with another oldie but a goodie. Today it's supersets! I have no idea why, but you don't see many people doing this any more. Supersets are awesome for a number of reasons. Before we get to them, what are supersets. It's a grouping of 2 exercises done back to back typically with minimal or no rest between. It's often done with antagonistic muscles such as chest and back, biceps and triceps, or quadriceps and hamstrings. But it can be done for the same muscle as well. One benefit of this is that it saves time. Another…

One of the biggest myths in fitness is the idea of "toning up" In this video, I explain exactly why this is the case. For more information about In-Home or Online Personal Training, Click Below! CLICK HERE FOR MORE INFO

In fitness, this expression is definitely true. Walk into any gym and what are you likely to see? People training their chest, biceps, quads (front of your legs) and abs. Do you see a pattern here? These are all muscles on the front of your body. There is an entire rear part of your body that is extremely important not only for aesthetics (Check out that Steve Reeves photo from the 1940s) but for function. It is absolutely essential to give equal or perhaps more time to the rear muscles of the body since in many cases, they're bigger. Triceps…