Expert articles from our certified coaches — actionable advice on training, nutrition, and whole-body health.
EN6 August 2026
Pain doesn't appear at random — it follows a pattern. According to a 2024 survey by Hong Kong Sanatorium & Hospital, 87% of respondents had experienced spinal pain in the past year: back pain in 58%, neck pain in 54%, and 28% dealing with multiple areas of spi
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EN5 August 2026
As coaches, many of us have heard clients say: "My knees hurt. I think I should stop exercising." For Franky, that was exactly how his story began. Years of osteoarthritis slowly took away his mobility. Walking became painful. Standing for long periods made
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EN5 August 2026
As coaches, we often celebrate the big milestones. A heavier squat. A faster run. A new personal best. But for many older adults, success looks very different. Sometimes, it's being able to walk without pain. Sometimes, it's climbing the stairs withou
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EN14 July 2026
🎓 A heartfelt wrap-up of our first batch of Level 1 Clinical Health Coach – and what's coming next. At Qintensity Fitness, we've always believed that fitness professionals can do more than correct form or write workout plans. They can bring hope, confidence,
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EN10 February 2026
Pain Isn't Random. It Follows a Pattern. Pain does not appear out of nowhere. It follows patterns, especially in Hong Kong. In a 2024 spinal health survey by HKSH, 87% of people reported spinal pain in the past year. 58% experienced back pain, 54% neck pain,
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EN30 April 2023
Hey there, Qintensity community! On April 15th, 2023, an amazing group of women came together at Horizon in Causeway Bay for the #EmpowerHerFitness event. This fun-filled day was part of the bigger #EmpowerHer campaign, created by the fabulous Tia Lee to suppo
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EN29 March 2023
Finding the right sports and activities for your kids at different ages can be challenging but also rewarding. The appropriate activities will evolve as your kids grow and develop new skills. Here are some age-appropriate recommendations, along with tips to ke
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EN12 March 2023
As childhood obesity rates continue to rise, it's more important than ever to help kids establish healthy fitness habits and make physical activity a daily priority. However, getting kids to be active can be challenging in today's world of screens and sedentar
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EN4 March 2023
Maintaining a healthy lifestyle is important for both physical and mental well-being, and having a supportive partner can make a big difference in achieving your health goals. Here are some tips on how to support your partner's health and wellness: 1. Understa
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EN14 February 2023
Valentine's Day is all about love and affection, but don't forget to show some love to your body too! Exercise is a great way to boost your mood, increase feelings of happiness and promote overall health and wellness. Here are some fun and romantic workout ide
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EN30 January 2023
Activeway Health, a subsidiary company of Qintensity Fitness with a vision to bridge the gap between healthcare professionals and qualified coaches to provide effective lifestyle and diet interventions. Our Focus Patients with chronic diseases: Diabetes Obesi
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EN16 January 2023
Happy Lunar New Year! As we celebrate and set new goals for the year ahead, don't forget the importance of gut health for overall well-being. Recent research has shown that the gut microbiome, the collection of microorganisms that live in the gut, has a signif
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EN26 December 2022
Many people have heard of fasting and specifically Intermittent Fasting (IF), though few understand how it works, the benefits it provides, or the knowledge of how to get started. The most common concern I hear about IF is that it is too intimidating or diffic
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EN19 December 2022
Christmas is around the corner!! Qintensity hosted two Christmas parties for our members on the 6th & 7th of December. What's a better combo than free food + drinks + workout + friends? 6th Dec: Killer HIIT workout with a pizza party near the wonderful night v
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EN26 November 2022
We promise to pick up exercise habits. We have a grand scheme, and big goals planned to achieve by the end of X weeks. However, the hiccups we all encounter as a workout newbie just make working out hard to fall in love with. Try to tick most of the boxes belo
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EN13 November 2022
Pilates and Yoga have been people's favourites for gentle de-stress movements in these few years. With the increasing number of pilates studios in Hong Kong introducing all types of fancy and intricate equipment, a question arises: what are the differences bet
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EN9 September 2022
The Qintensity Fitness Limited, Hong Kong's independent wellness consultant, proudly announces the launch of the "Fit & Well Festival", partnered with the Central Venue Management Limited, powered by Sweaty Betty, and sponsored by Cigna Hong Kong, CircleDNA an
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EN28 July 2021
What exactly is sedentary behaviour? Sedentary behaviour is not the same as not getting enough physical activity. The definition of sedentary behaviour by the "Sedentary Behaviour Research Network" is any waking behaviour of less than 1.5 metabolic equivalents
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EN15 April 2021
Outdoor exercise in a natural setting (such as the sea, parks, fields and rivers) has plenty of health-enhancing benefits that we will highlight in this article. Exercising outdoors combines the best of both worlds by helping you step outside for fresh air and
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EN3 March 2021
We constantly get asked a wide variety of questions from our members and we have compiled some of the most common exercise myths we have heard. We're here to tell you if it is true or false. Now, let's gear up! 1. Do I have to work up a sweat when I am physica
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EN8 February 2021
We have to admit one of the best things about Chinese New Year is the food. It's so easy to overindulge and feel bloated after a big meal and we don't blame ya! Yoga is a natural cure for stomach discomfort instead of flopping back on the couch. With a combina
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EN5 February 2021
Here's our favourite top 3 workout videos from our YouTube playlist, specially curated by Qintensity coaches in collaboration with our music partner: Warner Music Hong Kong! A quick, feel-good workout that requires no equipment and a small space to place your
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EN20 August 2020
Exercise as Prevention and Treatment of Heart Disease The exceptional economic growth and continuous modernisation of Asia, Hong Kong included, has brought about increasing risk factors and incidence of coronary heart disease (CHD). (1) In 2015, heart diseases
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EN10 January 2020
What is mind-muscle connection? [Part 2] Previously, we talked about what and how to be connected with our own muscle through exercise and now, we are going to dive deeper into understanding the benefits of mastering muscle mind connection. Micro management of
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EN10 January 2020
Protein is a macronutrient that is a major building block for your muscles, blood, skin and bones. A major source of your primary diet, protein is essential for building and repairing tissues. For muscle gain, we recommend taking 1 gram of protein per 1 pound
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EN10 January 2020
What is mind-muscle connection? When you're doing an intense HIIT session or in the middle of a hatha yoga class and your trainer says "Focus on the mind-muscle connection," what does he mean, exactly? We will break it down for you in this article today! Have
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