馬高司Marco C.

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馬高司Marco C.

希望能在健身路上幫你們達到目標！
Hope I can help you with your fitness journey!

08/09/2023

Tommy-Fat Loss Transformation

Tommy is a super busy shift worker. Despite his hectic work schedule & irregular sleep schedule, we managed to bring his fat down by at least 10kg while gaining muscle mass (with his lats being the most improved body part). We had a 1.5 month-break since he needed to deal with house moving & wedding prep. But we successfully cut down to 13% body fat & we’re now onto our mass gaining phase. Looking forward to see what he can bring up next. Wish us good luck!

🌟I’m looking for 5 disciplined and dedicated people who want to lose 10lbs of fat while preserving or gaining muscles in 60 days before 2023. If you’re ready to jump start your transformation, DM me for online coachin!

Tommy是一個超級忙碌的輪班工作者。儘管他的工作日程繁忙且睡眠時間不規律，我們還是成功將他的脂肪減少了至少 10 公斤，同時增加了肌肉量（他的背闊肌是改善最多的身體部位，其次是肩）。我們有 1.5 個月的休息時間，因為他需要處理搬家和婚禮準備事宜。但我們成功地將體脂減少至 13%，現在已進入增肌階段。期待他接下來能帶來什麼改變。祝我們好運！

🌟我在找希望在夏日60天減10磅脂肪，並保留或增加肌肉的人進行線上身型改造計劃。準備好的話就DM我！

-Marco C.❤️
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#健身 #健身教練 #香港 #香港健身教練 #香港健身 #減肥 #減脂 #健康 #增肌 #健身動作 #健身教學 #體態 #馬高司

31/08/2023

✨來了🇦🇺旅遊一個月，我下星期一回🇭🇰了！（開學了🥲）想預約面對面/線上健身課程的朋友，可以私訊我查詢！

（我可能可以教你把頭練得跟我一樣大🤫🫠）

另外呢，我其實不太想說，想保持低調——我下週生日（我生日一般都不會怎麼慶祝，因為很麻煩😀），在打算不如今年辦個生日健身工作坊（group class），或是一個小型分享交流會（還是什麼聚餐呢？但我不太喜歡吃東西……我也不知道有什麼好主意，有任何提議的話，歡迎跟我說）。有興趣的，請在留言寫個✅。感謝！

Shout out to my man, for the shots. Solo traveling creates so many opportunities. One of them is to meet people with the same passion 📸 Taking portraits for each other is fun!

After spending a month here in 🇦🇺, I’m heading back to 🇭🇰 next Monday! Shoot me a DM if you wanna book your spot for personal training sessions or online coaching.

祝大家生活愉快！
Enjoy your day!

-馬高司Marco C.❤️

21/08/2023

我很少發佈照片，因為不發Reels的話，演算法會把我的內容沉底，但無所謂吧

如你所見，有正面的猛烈燈光，加上擺姿勢，會讓身型看起來截然不同（圖1，2 vs@圖4）。圖4才是平時的我—-一個沒什麼肌肉量，臉像個15歲屁孩的小胖子。所以，請不要完全相信你在社交媒體看到的一切

（圖3是拍照是，有兩個叔叔見到我擺姿勢，然後說想一起拍😂）

💡小弟在回香港之前，暫時不處理面對面上課學生，只接受online coaching查詢。有意抓緊夏天尾巴，在60天內減10磅脂肪，並保留或增加肌肉量的自律朋友，請DM我，展開你的線上身型改造計劃！

I barely post photos since the algorithm might put me out if I don’t post reels

But here they are (taken in Bondi Beach)

-Marco C馬高司❤️

09/05/2023

🎓Vertical Jump Day 🪽

I actually have 3 credits to complete before graduation (I’m defering for a semester)

But here’re the shots
(📸: my client)
(Edit: )

28/11/2022

FREE group coaching in CUHK-Hypertrophy Training

I will graduate in half a year. In order to promote correct fitness information and give back to my university before graduation, I decided to hold unofficial free group coaching classes in the university gym to teach CUHK students, who do not have enough financial capacity to pay for the coaching fee, some knowledge about exercise ex*****on. Students only need to pay the $14 entrance fee to the university’s Physical Education Department to participate at no additional cost. I will also pay the $14 entrance fee at my own expense. If you are interested, please DM me to enquire.

There are 6 spots per class , please DM to write down your reason for why you want to participate in this workshop (just a few sentences), and I’ll choose participants based on their reasons.

Content:
18/12 Upper Body Workout (chest, back, shoulders, arms)
25/12 Lower Body Workout (glutes, thigh, calves) + Abs
8/1 Upper Body Workout (chest, back, shoulders, arms)
15/1 Lower Body Workout (glutes, thigh, calves) + Abs

Class rundown:
5:00-5:15 Exercise ex*****on explanation+walk through
5:15-5:55 Training + Exercise ex*****on adjustment
5:55-6:00 Q&A+Summary

See you there!

-Marco C.❤️

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#香港中文大學 #中大 #健身 #健身教練 #香港 #香港健身教練 #香港健身 #減肥 #減脂 #健康 #增肌 #健身動作 #健身教學 #體態

27/11/2022

大學健身義教班

小弟還有半年就畢業了。為了宣揚正確健身資訊，並在畢業前回饋大學，我決定於大學健身室舉辦非官方免費健身班，向沒有足夠經濟能力付教練費用的中大同學教授健身動作知識。同學只需向大學體育部繳交$14入場費就可以參加，無需額外費用。我亦會自費繳交$14入場費。有意者，請私訊我查詢報名。

每班名額6個（每名報名者只可以報名參加最多一班，以便不同同學參與），報名者請私訊寫下希望參加原因（500字內），讓我挑選參加者。

內容：
18/12 上身訓練（胸肌，背部，肩膀，手臂）
25/12 下身訓練（臀部，大腿後側，大腿內側）+腹肌
8/1 上身訓練（胸肌，背部，肩膀，手臂）
15/1下身訓練（臀部，大腿後側，大腿內側）+腹肌

課堂流程：
5:00-5:15 動作講解，
5:15-5:55 訓練+姿勢調整
5:55-6:00 Q&A+總結

約定你
到時見！

-Marco C.❤️

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#香港中文大學 #中大 #健身 #健身教練 #香港 #香港健身教練 #香港健身 #減肥 #減脂 #健康 #增肌 #健身動作 #健身教學 #體態

05/09/2022

5/9/22
22歲生日感言
22nd Birthday-Thoughts

IG帳戶和健身事業經營了2年，小弟今年終於在事業上有所進展。這年遇到很多好人，經歷很多好事
小弟將會把這幾年的經歷寫成音樂，於稍後發布

無論是「反面激勵者」，或是正面激勵者，小弟衷心感激大家的支持！
來年將會是大學最後一年。希望小弟仍能兼顧學業，盡力分享健身和人生路上所學，在健康路上助大家一臂之力！

I’ve been running my IG & personal training business for 2 years & I can proudly say that I finally noticed some ups in my journey. This year, I’ve met many new people & made some sweet memories.
I’ll upload a song I wrote about my experiences within these few years very soon (Sorry, it’ll be a cantonese song…)

Whether you are ‘negative supporters’ or supporters, may I show my biggest gratitude to y’all.
This year will be my last year in university. I’ll try my best to balance work, school & rest. Hopefully, I can still share what I’ve learnt along my fitness journey & help those in need!

祝你生活愉快！
Have a nice day!

-馬高司Marco C.❤️

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#健身 #健身教練 #香港 #香港健身教練 #香港健身 #減肥 #減脂 #健康 #增肌 #健身動作 #健身教學 #生日

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https://www.instagram.com/marcocfitness/

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