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Coach Simon, FREELANCE, Hong Kong (2026)

25/01/2024

The real food pyramid

The real food pyramid consists of natural foods available to us through nature through animals, seafood, farm-grown foods, etc. We are beings of nature, so eating what nature gave us should be our priority to have a strong and healthy functioning body, mind, and soul.

In this pyramid, there is no room for sugar, packaged goods, seed oils, carbonated drinks, or any unnatural foods that have a shelf life. They are the foods that cause heart diseases, diabetes, and all those things they told us saturated fats did.

Protein should be the most abundant food in your daily meals. It should be present in every meal. Vegetarian, Vegan, Non-Veg, Pescatarian, it doesn’t matter what you are, you need to have a meal plan that is high in protein

Fats should be a priority too! NO, fats do not cause heart diseases or cholesterol. It’s a lie. Opt for healthy versions of fats such as ghee, butter, coconut oils etc to cook up your foods. Nuts and seeds are also extremely beneficial to keep an optimal hormonal profile and keep you satiated.

You can add in grains on days you are highly active. I use grains/carbs as a fuel. if you are sedentary and not moving much, you do not need much fuel. You already have enough fuel in the tank that needs to be used. Typically, keeping grains/carbs at night or post-workout is ideal because that is where its best digested.

This is the opposite of what the government food pyramid chart tells you to do

The government food pyramid tells you to eat mostly grains and fruits, with minimal protein and fats. We all know what a high-carb diet does to your body and insulin sensitivity. Pair that with a sedentary lifestyle, low activity levels, and COVID psy-ops telling you to avoid the outdoors and avoid the sun, you now have a population with weak immune systems and at a high risk of health diseases.

Do you ever wonder why we are the sickest, unhealthiest, and least active we have ever been as a society? surely something is wrong? surely the food that we have been told to eat is not right for us?

15/10/2023

Adrenalean Fitness is collaborating with Go Good to bring the highest quality products to your doorstep. By using the code 'adrenalean', you can get 15% off on all products and delivered to your home in no time.

Go Good is an award-winning New Zealand-based company that has recently expanded its operations to Hong Kong. They provide the highest quality whey and pea protein products, which not only taste good, but are made with ingredients that are as natural as possible.

Adrenalean Fitness are big advocate for grass-fed products and high-quality organic foods. In modern society, The health industry has been commercialized to mass-produce products that do not provide any health benefits because of the ingredients that are packed into these foods. They are no better than having a high-sugar chocolate drink or a chocolate bar as protein bars and some protein powders contain the same chemicals, sugars, and processed elements found in those junk foods.

It is good to see high-quality grass-fed whey protein powders being available for us to consume. This ensures health and fitness are in the right hands moving forward and that we don't have to worry about side effects that arise with products filled with processed chemicals

Everyone needs protein. You need to be on a high-protein diet to ensure optimal body composition, reverse insulin resistance, and build & and maintain muscle mass to allow your body, hormones, and mind to function properly.

Enjoy the products and build yourself to be a strong, resilient human!

06/09/2023

These are the training principles I use with my clients and my tribe to make sure everyone is building strength and movement to their best capability.

it is a system that I have implemented by learning from various fitness gurus over the years and testing it out with clients to see what works and what doesn't.

It allows you to hit each movement pattern through compounds and exercises that give you the most bang for your buck.

You will shorten your training times and maximize your time spent in the gym.

It is about prioritizing the main movements that will allow you to build infinite strength, stronger movement patterns, and a resilient body.

You can structure your workouts by following it.

Pick 1-2 exercises from each movement pattern and build a full body session for that day.

Aim for 3-4 sets
Reps between 8-12 reps for optimal hypertrophy (muscle building)

Reps between 3 and 6 will give you more strength-focused approach

It is up to you to choose what you want to work towards.

There has to be the following:
- Keep the program for at least 6 weeks to build progressive overload
- Be consistent.
- Increase the weight you are using each week or increase reps

25/08/2023

I am coach Simon and my goal is to provide the truth about what it takes to be a healthier, strong and resilient human

My job is to help you see through the illusions of modern society, between all the countless lies and propaganda we are fed and help bring light to the truth that has been buried down in regards to your health

Our food is processed and mixed with hidden sugars

They don’t want us eating eggs, meats, fats because of the cholesterol bu****it

They want you to eat cereals, sugary muffins and breads for breakfast

Eat the bugs, don’t eat that steak because climate change

You get demonised if you say no to junk foods or processed foods because apparently you’re on a diet and don’t enjoy life anymore

Working out and being active is bad because body positivity and you should accept that you’re unhealthy

Stay indoors, don’t spend too much time in the sun, wear a mask so you don’t get sick.

You want to build your immune system? Take this medicine, take that vaccine

It’s designed for you to be sick, inactive and eating unhealthy, convenient foods so you are reliant on the system and the pharma industry

Heart diseases, cancer and diabetes are all products of modern diet. They did not exist 100 years ago.

Only way we can change our future is by being aware of what is in our food industry and how we can change our DNA and your health by simply changing what we consume on a daily basis

Whether I help 1 person or 10, we collectively can raise consciousness by passing the message on to our friends and family

But first, you have got to preach what you do and live this healthy lifestyle before you tell someone else to do it

People follow results and behaviour, not words.

Be the change 💪

13/08/2023

Would you put cheap gas in your Rolls Royce?
Would you install fake online software into your premium laptop?
So why would you put s**t fuel into the most magnificent machine we'll ever operate in our lifetime?

People need to start viewing their bodies as a premium machine, created in the most intelligent way possible, capable of healing themselves and being whatever it wants to be if they operate them as such

Once you reframe your mind into valuing your body as the most important commodity, you will start viewing food as fuel for it.

Inflammation is not natural. Diabetes is not natural. Modern Diseases are not natural. Modern diseases only came about 60-70 years ago when there was a shift in the way we ate.

Weston A. Price talked about this in his book Nutrition and Physical Degeneration, where he traveled the world to understand different primitive societies and their foods. He found huge differences in dental and facial structures in societies that ate natures foods vs societies that were exposed to the modern diet (white sugar, white flour, processed foods).

We are what we eat. If we eat junk, processed foods and meals filled with carbs and fats, we are bound to become overweight, unhealthy and prone to medical issues. The medical industry wants you undernourished so you keep coming back to them

The only way out of this cycle is to control what you eat. Eat what nature gave us and watch your body heal itself

04/08/2023

Become the next A6 Transformation ‼️

Our next A6 Fat Loss Foundations program is scheduled to start at the end of the month.

The A6 program is a chance for people to understand the foundations of fat loss and how to create habits that allows you to keep fat/weight off forever.

We preach the 4 pillars of fat loss
🍱 Nutrition
🏋️‍♀️Training
😴 Sleep/Stress
🏃‍♂️Lifestyle

By ensuring that all 4 pillars are working in tandem, you will start seeing your body transform into the version you want it to be

Its a very detailed approach to ensure you understand the principles of fat loss rather than following a diet plan blindly

🚫This is not a quick-fix program

🚫This is not a follow blindly what the coach tells you

🚫This is not a starve-yourself approach

We focus on principles and targets such as
✅ protein in every meal
✅ carbs around training and at night
✅ moving more, aiming to hit 8-10k active steps per day
✅ focusing on strength training 3x/week
✅ understanding how to enhance quality of sleep

Once you understand the principles and its whys, you will be able to put it all together to transform yourself.

If you would like to join our next intake, you can sign up on the link in my bio and I’ll get in touch over a consultation call

13/07/2023

HANDS TO TOES IMPROVEMENT

A basic flexibility expression is being able to touch your toes or put your palms flat on the ground. These are expressions of folding flexibility, showing the range of motion available at your hamstrings.

Our clients finished their 12 flexibility week program, with an emphasis of hands to toe and bridge.

We dedicate Thursdays to pure flexibility work and add in sprinkles of flexibility on Wednesdays too. The ability to work on a craft 1-2 times/week can take you a long way in your progress. Our human body is capable of achieving anything and everything provided you have the right plan and end goal in mind

Well done to our clients on building a strong, resilient body. Consistency is key!

Strength - Movement - Flexibility

14/04/2023

Flex-ability: becoming a savage bendy human

I recently finished my 12 week program with the dream team of

Super happy with how far I have come in the flexibility realm.

I never paid attention to flexibility. Never really liked it or enjoyed it. Found it extremely boring.

But over the last 3-4 months, it has opened a new perspective as a coach for me. It’s given me the ability to express my body in ways not possible. Also, it’s given me a new skill to bring back to my tribe and my clients, away from the usual hypertrophy or fat loss workouts.

The back bridge is something I never thought would be possible to achieve because of how tight my upper body is. But just repeated exposure, with the right intent and the right programming, it has allowed me to grasp this movement and take it to a new level for me.

The best thing is about this is I am able to bring all the tools I have learned back into my clients and my tribe to help them achieve a new expression of flexibility

As a coach, it’s very important that you not only talk the talk, but also walk the walk.

If you can’t do something yourself, how do you expect your clients to do it?

This has been a gradual process for me to constantly learn new movements, master them and then apply it to my clients!

21/02/2023

Striving to get stronger in all movement patterns must be your main goal. This is better than measure how much weight you lost every week, how many calories you burned in each workout, or how many hours you spent in the gym

Some of these movements require zero equipment, just your body weight. Some require you to learn how to squat and deadlift with a bar on your back. They all require you to be consistent, disciplined and looking to progress from session to session

The stronger you get, the more muscle you get to build. The more muscle you build, the more calories you burn at rest. More calories you burn at rest, more opportunity for fat loss you are creating in your body. Simple formula.

By being able to perform chin-ups, deadlifts of your own body weight, dips etc, you already set yourself apart as the top 1%. Pretty cool huh? Because it requires discipline and a completely different mindset to push yourself outside your comfort zone.

However, it is easy to run on the treadmill for an hour and burn 400 calories, not having to think about anything but numbers on the screen. You truly discover your own strength if you push yourself to the limit with the right strength training program

Become a strong human who does extraordinary things

20/02/2023

Strength Training > Cardio

Whether they are trying to get healthier, lose fat, or be more active, the first thing that comes to a person's head is to do cardio in the gym. Its like ingrained into people's heads that doing strength training, and lifting weights will make them too bulky, is too painful and that doing cardio machines will help them shed fat and become physically healthier

Unless you are on a secret Vitamin S cycle, you probably won't get bulky in the space of a month. We have been struggling to put on muscle for almost a decade now and you are telling me, you will accidentally put on too much muscle when you start lifting weights? come on now..

You can save yourself lots of time by just opting for a 45 min Strength Training session that involves movements like Push-ups, Overhead Presses, Rows, Squats, and Deadlifts. It is more bang for your buck to stimulate larger muscle groups in your body for 3-4 sets each session than to run on the treadmill for 2 hours. Lifting weights not only helps you get stronger but will also help you lose fat, look physically better, and save so much time!

Running on a treadmill or an elliptical trainer for hours, watching a tv show, and just constantly gazing at the clock for the torture to end is the worst way to get fit. It is boring, repetitive, and not effective at all. You are probably gonna stress your body further this way and not lose any fat or get any stronger.

I know its easier to just hop on a cardio machine, shut the brain off and just grind out an hour or 2 because you don't have to think, you don't have to put much effort, and you will burn a certain amount of calories by the end of it.

But do we really want to stay within our comfort zone? To grow physically and mentally, you need to step out of your comfort zone and challenge your body and mind in ways you haven't before. This is why you either spend the time to learn how to do strength training or spend the money to learn it from a professional. The choice is yours. Time is money in today's society.

Coach Simon

25/01/2024

15/10/2023

06/09/2023

25/08/2023

13/08/2023

04/08/2023

13/07/2023

14/04/2023

21/02/2023

20/02/2023

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