Rugby Player to Iron Athlete… its getting close.

Olivia “Coady” is soon to take on her most difficult challenge to date.

A Former International and two time League and Grand Championship winning rugby player Olivia understands what hard work and dedication are, but this challenge is pushing her boundaries.

On Sunday 1st October Coady will swim 3.8km, cycle 180km and run 42.2 as she competes in the Taiwan Iron Race, this is her story…

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#ClientWatch #10 community

Welcome to this months Client watch, I’m going to say very little and let the pictures speak…

So far, more action from Habitual clients and community as we check out Spartan racing, DXA progress, meal consistency and a gong bath…

Yes, gong bath.

To our clients who continued their efforts, progress, and struggles, well done!

Also, remember that big things come from small habits.

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Pilates with Friends #1

Good posture can be successfully acquired only when the entire mechanism of the body is under perfect control. Graceful carriage follows as a matter of course.” 

-Joseph H. Pilates.

Pilates Enthusiast

We are thankful to everyone who contributed in making this Pilates with friends a wonderful event!

Oppss…. copy that!
Getting that posture right.

Great work out with some awesome view of Hong Kong Island
Finally, these are all the photos from our first #FRIENDS event, in association with Plastic Free seas and Em Pilates.

I am going to say very little and let the pictures speak…

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Q. How do you know if someone is a vegan?

You don’t, they will tell you within 5 minutes of meeting them.

To begin with, vegans get a lot of bad press.

By the way, I jest with my opening comment above.

As for most vegans, you wouldn’t be aware of the animal loving, lentil eating side of them.

In short, unless you had to sit down and eat a meal with them.

Usually, you would know within minutes of trying to find a suitable meal.

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Dance night event with Friends #2

We are proud to share to you our dance night event with friends.

A full pack fun night dancing tango, salsa, cha cha, etc.

Dance night event with Friends

Our dance night event with friends are truly amazingly fun!

We started our night getting some dance lesson from our friends at

Everyone were keen to show how they groove…

dancing is more fun with #FRIENDS

This event aim not only to boost physical well being but as well as mental.

In addition to physical and mental well being, we would like to furthermore give insight to our client on how our events and program can help them achieved it by having #FUN with # FRIENDS.

Dancing however not just help us become fit, above all it help us boost our mood which has a greater effect on how our mental health improved.

Therefore, dance event not only beneficial to our health it also help us  improved our relationship towards our friends and other people.

Besides, dancing with friends is more fun!

Together with  our team we would like to invite you all to join our events and program.

Thank you! #FRIENDS

To everyone who contributed in making this a wonderful event, Thank You!

These are all the photos from our second #FRIENDS dance night event,

in association with

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Stand Up and Move

What comes to mind when you hear someone talking about “burning calories”?

You’re probably thinking about hours on the treadmill, bicep curls and dead lifts.

  Or the dreaded dieting protocols.

Time is now to make a stand and do it!

Stand up and Move!

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Linda’s story #Client Watch #No.7


Linda doesn’t want to be ‘known’ for her weight loss, but I tell you that Linda’s story #client watch #no. 7 is  truly remarkable and inspiring.
However, she has allowed me to share this because she wants others who may otherwise be too discouraged by experience and obesity research to be encouraged to take the first step toward better health so that they can achieve their bigger goals.
In exchange for hearing her story, Linda hopes you will join her in learning about marine values and threats and supporting women’s rugby. 

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Basic Principles

When I am training for a race I like to create ‘simplicity’.
Yes having a plan is essential so I that I know what to do but more important are the principles I set.
Principles, or basic beliefs are the foundation of change, easier to act upon and supports progress in spite of life.

Life is like a Hong Kong brunch. It can be overwhelming and if I try to consume everything I am setting myself up for a rough time, principles are the standards I hold myself to.

During training for competitions my principles are…


We are happy to share our memories with friends at the “Boot Camp and Picnic” event  in Tamar park.

Our Habitual Memories

They says;

Pictures speak a thousand words….

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To our friends who came and worked out with us, Thank you!

We love meeting and creating memories with you, besides that you matter to us!

We hope we can see you again at our next event  on June 2nd, Saturday.

Why Habitual?

Habitual has been created to help you achieve personal health goals without turning your life upside down. We don’t offer short-term quick fixes, as they simply do not work.
Instead, we deal with long-lasting Habit development building upon existing schedules and routines.

Habitual offers affordable individual support in getting your health back on track.

  1.  #FOOD –nutritional habits
  2.  #FUN –exercise programming
  3. #FOCUS most importantly for mental skills, grit, sports psych, lifestyle and organisation coaching
  4. #FRIENDS  because positive social support and live event helps.

 Join our online community to receive all the latest updates, tips and invites to our events!

->Try!!! Join Our Habitual Community

Chris, Mel & Tanya

Your Habitual Coaching Team