EPT Newsletter March 2015

Welcome to EPT’s newsletter for March. We are Hong Kong’s elite personal training studio, and we hope that this month’s topics will inspire you to transform your health and fitness. We are here to help.

Overcoming Fear & Doubt

Who is Bella Milo?

What is FIRE Group PT?

Protein: Its Benefits

Grassfed vs Grainfed

Nutritious Recipe

Easter FITkids

5 Star Fitness Retreat

Overcoming Fear & Doubt:

“I learned that courage was not the absence of fear, but the triumph over it.  The brave man is not he who does not feel afraid, but he who conquers that fear.” Nelson Mandela, former president of South Africa.

To overcome your fears, you need courage.  It doesn’t mean that you will no longer have those fears; it just means that you can move forward, despite those fears.

I have fears every day and I do catch myself thinking “Am I able to overcome this one?” I am not talking about the shaking in your boots kind of fear but the everyday, commonplace fears that might resonate with some of you:

  • Being judged
  • Looking silly, stupid or being laughed at
  • Failure
  • Rejection
  • Fear of losing a relationship
  • Having my reputation tarnished Wouldn’t life be great if we could avoid all of these fears? But, to be honest, the biggest rewards come from actually taking risks and facing your fears head on and conquering them.

So lets put Fear in perspective.  I like to think of fear as merely an aid in helping us develop. Once they are acknowledged then you can start dealing with them.  Sit still and listen to your fears and doubts.  Are they real?  Are they worth worrying about?  Don’t just react to them but take time to analyze them.

If you don’t think you can face the possibility of failure, looking silly or being rejected then you’ll never, ever come close to your potential.

Being successful means being brave every single day over and over.  Having the courage to take risks and step totally out of your comfort zone is what’s going to propel you toward reaching you dreams.

Research shows successful people from all walks of life make more mistakes than unsuccessful people.  They first realize their mistake, they learn from it, fix it and then try never to repeat it – instead of giving up.

Turning doubt into Power & Precision

The best way to annihilate doubt is to simply:
1.     Acknowledge the doubt
2.     Reframe your thoughts about the situation in a positive way
3.     Frequently reaffirm your thoughts
4.     Take Action!

When I was in my 20’s I used to play rugby league which I was actually quite good at. However, if we were losing or if we had a try scored against us I would start to sulk and my performance would dip.  Basically, I doubted my ability to win games.

When I started to learn more about fear and doubt I began to analyze mine and I decided to play a game with myself where I would say: “I am fast and can score when close to their line so that the game will change in our favour”. I would keep repeating this out loud to help keep me motivated and we even won a game with the winning try scored by me!

Be prepared for criticism but remember that criticism usually stems from jealousy.  Sometimes it will even come from people you trust and look up to and it will hurt.  But if you can see it for what it is and use it to move closer to your goals, then it’s a gift.

Key Points:

1.     Don’t just react to fear – acknowledge, analyse and respond to it.
2.     Choose to learn from criticism and don’t take it personally.

Trainer of the month

Name: Bella Milo

When were you born? 29th May, 1986

What star sign are you? Gemini

Where were you born? Hamilton, New Zealand

How many siblings do you have? 3. I am the 2nd.

What nationality are your parents? Both from Samoa

What is your passion? Sport & Rugby

What are your aspirations? As a Trainer?  To help others in fitness.  As a coach? To help others in rugby.

What is your highlight in sport? Representing Samoa at 2 Rugby World Cups in 2006, 2014

How come you missed 2010? I injured my knee!

What do you love about Hong Kong? The people and the fact that it is a city that never sleeps.

What do you dislike? People carrying their dogs or even pushing them in a pram instead of walking them.

What would you say to someone who wanted to train at EPT?  EPT provides a very personalized service where we pride ourselves

on understanding our client’s needs by looking at their posture first and understanding any injuries they may have to determine exactly what would benefit them most in line with what they are trying to achieve.

Are you missing out on F.I.R.E Group PT?

F.I.R.E stands for Focused Intensive Resistance Exercise which basically means strength training.  There has been a lot of research recently about strength training and the related health benefits: it increases metabolism, increases bone density, supports joints and aids greatly in fat loss.  Personally, I find this type of training less taxing than cardio so when you are tired or not feeling 100% you can rest assured that this type of exercise is not going exhaust you even though you will still be making gains on your goals.

Learn more about F.I.R.E Group PT by clicking here.

Protein: Its Benefits

What are the benefits of protein – Tao Nutrition

Amino Acids or “Proteins” are the building blocks of our body.  The human body breaks down muscle mass when exercising, especially at the high intensity levels of our Bootcamp & Ripped programs.  So the body needs to keep replenishing its protein stores in order to repair its muscles. The human body needs approximately 0.7g protein/kilo of body weight so if you weigh 70kg you need about 49g of protein daily just to maintain the muscle you have if you are INACTIVE. Therefore if you are exercising regularly you need more.  I recommend people should have about 1g of protein per kg of body weight.

Next week – What are great sources of protein to eat?
Tao Nutrition is a premium Natural Protein Superfood made in Australia that helps build lean muscle mass, provides energy & will help you recover faster after your workout. For more info go to www.taonutrition.com.au

Grassfed vs Grainfed

“Which is better for you? Grass Fed vs. Grain Fed Beef?”

One of the big debates going on at the moment is “Which is better for you? Grass Fed vs. Grain Fed Beef?” so I wanted to answer this question:

- Grass Fed Cows roam free in paddocks & eat natural grasses; Grain Fed Cows are usually confined, fed a lot on grains & are sometimes even force fed to grow faster.

- Grass Fed Cows do not usually need to be treated with antibiotics as grass is a natural food that keeps them healthy.  Grain Fed Cows are known to suffer mastitis due the high volume of grain they consume as it is not a natural food for them.

- Grass Fed Cows are free from hormones as they rely on the natural growth process that takes around 1.5 – 3yrs.  Grain Fed Cows are usually fed hormones and high energy feed to promote their growth rate by 10% – 15%.

Emma Pike is the owner of Farmers Kitchen:  an online butcher that supplies high quality, grass fed beef delivered straight to your door.  You can check it out on www.farmerskitchen.com.hk; +85293017445; www.facebook.com/farmerskitchenhktwitter.com/farmerskitchenhhk.linkedin.com/in/emmapike.

Quote “EPT” in the discount code and receive 10% off!

Nutritious Recipe
By Tanja Guigon-Rech 

Swordfish with Almond Crunch Crust on a Lemon & Bean Salad

Calories per serving: 450-550 (depending on size of your swordfish) – but all good calories!

Time: 45 min
Difficulty level: easy
Servings: 2
Suitable for low carb, gluten intolerant and diabetic diets.

This is an easy, very healthy recipe good for everyone who likes a high protein meal.


  • 350 g pre-cooked/ tinned mixed beans
  • 2 sword fish fillets
  • 3 hand full spinach
  • 60 g almonds
  • 3 big spoons of sour cream
  • 2 big spoons buckwheat flour
  • 3 spoons olive oil
  • 3 tablespoons fresh lemon juice
  • 1 beet root
  • ½ parsnip
  • Herbs: dill (and parsley)


  1. Preheat your oven to 180 degree Celsius
  2. Blend the nuts with the sour cream and season with salt and pepper (at least ½ teaspoon pepper and ½  teaspoon salt). Take this mixture out of the blender and combine it in a bigger bowl with the buckwheat flour until you get a smooth, yet slightly moist paste.  This will be your crust.
  3. Season your swordfish filets with 1 tablespoon lemon juice, half handful dill and a good pitch of salt & pepper and use a fork to press your paste on top of your fillets – no further oil required! Just place your tray in the oven for 30 min and enjoy!
  4. Bring water to boil, cut the beet root and parsnip in small pieces (reduces the cooking time) and boil for 10-15 min or until completely cooked through. Strain and blend in a food processor until you have a vibrant red colour “mousse” –  add a hint of butter or olive oil (optional) and season well.
  5. For the salad: if you use canned mixed beans, please make sure to wash them! Further wash your spinach leaves.
  6. For the dressing, mix 2 tablespoons fresh lemon juice with the oil, salt, pepper and ½ handful of herbs (I like to add fresh parsley). Mix the beans with your dressing
  7. Plating: add your beet root mousse on the side, plate your spinach leaves, followed by the bean salad and place the swordfish filets on top of everything.


Tanja Guigon-Rech is our in house Nutritionist who owns Nutrition Nation.  You can contact her through info@eliteptstudio.com

Upcoming events:

5 Star Fitness Retreat

5 Star Fitness Retreat is a Health & Fitness Retreat held at the beautiful Chaitalay Villas in Koh Samui, Thailand from March 20-23, 2015. Hosted by Nate, owner & founder of EPT, you will leave inspired & equipped with easy to implement nutrition, lifestyle and exercise knowledge to help you GET and STAY on track for a healthier, happier YOU.  We guide you through a well-balanced training program with nutrition and lifestyle talks throughout, the food is healthy yet delicious PLUS you get plenty of time to relax.  For more info go to http://www.5starfitnessretreat.com

FITkids & Elite FITkids Holiday Program: Only 8 kids per class!

Week 1: 30th March, 1st & 3rd April

Week 2:  6th, 8th & 10th April

Fitkids (10-13yrs): 1 hr @ 10:30–11:30am
$750/3 sessions

  • Our proven program inspires kids who don’t like sport to want to get moving.

Elite FITkids (14–17 yrs): 1½ hrs @ 10:30–12:00pm
$1,200/3 sessions

  • An elite Strength & Conditioning program for budding young athletes.  Ideal for swimmers, rugby players & runners.

Want to know how we can help you evolve, progress, and transform?
Click here to speak with one of our personal trainers.