STAYFIT has offered high-quality one-to-one personal training and nutritional meal planning.
11/04/2025
Meet Heilam
Body weight 125lbs ➡️ 107lbs
Body fat percentage 18% ➡️ 7%
If you are looking for an effective body transformation method, contact us and let us do a free professional evaluation for you.
Heilam 的蛻變
體重 125磅 ➡️ 107磅
體脂 18% ➡️ 7%
如你都想找一套有效和專屬你的身型改造方法，聯絡我們。我們很樂意為你提供一個免費的專業評估。
transformation
22/03/2025
Meet Amanda
Body weight 115lbs ➡️97lbs
Body fat percentage 35% ➡️15%
If you are looking for an effective body transformation method, contact us and let us do a free professional evaluation for you.
Amanda 的蛻變
體重 115磅 ➡️97磅
體脂 35% ➡️15%
如你都想找一套有效和專屬你的身型改造方法，聯絡我們。我們很樂意為你提供一個免費的專業評估。
transformation
19/10/2024
Exciting news! Ken has completed the second stage of his body recomposition journey! After losing 20kg in just 10 months, he's now focused on gaining muscle mass and improving his body composition. The results are impressive!
With our online training program, clients can train anywhere, at their own pace, and enjoy flexible scheduling. It’s a cost-effective way to receive personalized coaching and support while pursuing fitness goals.
Ready to transform your body and lifestyle? Join us and start sculpting your physique today! 💪✨
📩Drop us a DM or email [email protected]
25/06/2024
The best way to love yourself.
Rediscover a whole new you in 12 weeks at STAYFIT - your ultimate destination for personal transformation.
疼愛自己。
在 STAYFIT 的「十二週重塑計劃」中，重新發現真正的自己。
The Bulgarian squat is a unilateral movement which is similar to split squat, but the rear leg is elevated on a bench that focuses more on the glutes and also requires more stability, balance and coordination than Split Squat.
Benefits
Strengthen your lower body muscles (quad, hamstring, glute and calf).
Unilateral movement promote strength, coordination and balance on both side
Activate the core to stabilize the movement.
📌Body weight with stick supports for beginners
📌Increase the difficulty by adding weights (dumbbells or barbell) for intermediates
Tips for Bulgarian squat:
✅Chest up and face to the front and tightly grip the dumbbells or stick
✅Rear foot should be flat on the bench which utilized for balance
✅Front foot as a working leg and knee should over the toes
✅Stretch the hip flexor of the rear foot while descending
✅Make sure your thigh is parallel to the ground or below parallel
✅Full range of motion with tempo 3010
保加利亞分腿蹲 (Bulgarian squat) 是一個與分腿蹲相似的入門下身訓練動作，皆適合不同程度人士。但保加利亞分腿蹲會將後腿放在高位進行，對訓練者的穩定性，平衡力和協調的要求更高，因此會比起分腿蹲動用更多下半身肌肉。
好處：
加強下半身肌肉（股四頭肌、膕繩肌、臀大肌、小腿）的肌力
單邊動作能有效提升雙腳的平衡力、力量及協調性
能激活核心肌肉以穩定動作
📌初學者可以先用自身體重及利用木棒以保持身體平衡
📌進階者可用啞鈴負重以增加動作難度
在進行保加利亞分腿蹲時要注意的地方：
✅挺胸，眼望前方，握緊啞鈴或木棒以保持平衡
✅前腿作主導，前腿膝蓋必須越過前腳趾
✅蹲下時，後腿髖關節應有伸展的感覺
✅前腿必須與地面達致水平或以下
✅全幅度動作配合3010節奏
19/10/2023
🌱 Choosing the Right Supplements🌱
Supplements are crucial for supporting our well-being, but it's essential to choose wisely. Remember, our bodies require both macronutrients and micronutrients.
When selecting supplements, take the time to compare and evaluate the different levels of quality. Ensure that the product you choose aligns with your specific needs. And don't forget to seek professional guidance for maximum benefits as you incorporate supplements into your routine.
Your well-being matters, so make informed choices about supplements! 💪
🌱 選擇合適的補充品 🌱
補充品對於我們的健康非常重要，選擇時需要小心謹慎。
在選擇補充品時，我們應該花點時間比較和評估不同品質。在購買前，確保你選擇的產品符合你特定的需求。同時，不要忘記尋求專業指導。
健康很重要！所以要對補充品做出明智的選擇！💪
09/10/2023
No fancy tricks, no magic spells, and no shortcuts. Only solid plans and determination lead to success.
In just 12 weeks, Hei achieved remarkable results. He dropped from 79kg to 68kg and decreased his body fat from 18% to 8%.
沒有花巧，沒變法術，亦沒有捷徑。只有實實在在的計劃和決心，成功就在眼前。
阿熙只用了12星期，體重由79公斤到68公斤，體脂由18%跌至8%。
20/07/2023
My lifestyle now looks completely different to how it was just a year ago. What's been the biggest transformation has been of my mindset and lifestyle.
Life is unpredictable, and there are so many things out of our control. But I now believe that as long as I put in the work, I can take control of my own health - Tess
Read more on Tess's journey link in bio
身型改造後一年，我的生活習慣完全改變了。身型改變重要，但心態和生活習慣改變才是這次身型改造的最大得著。
人生無常，很多事我們也未能掌控，但現在我相信只要我努力，至少我可以掌控我的健康。
10/07/2023
Online training yielded great results for me! With the guidance of STAYFIT coaches, Ken was able to improve his living habits, which included adjusting his diet and receiving weight training guidance. As a result, he successfully shed 20 kg in just 10 months.
Ken has shared his thoughts on this transformational journey, which included both gains and losses. He not only learned a lot about health knowledge, but also developed a positive life attitude and strong discipline.
“At the start, it was a challenging process. Keeping up a food diary, maintaining a calorie deficit, and walk over 10,000 steps every day, which was very different from my previous lifestyle. I often felt scared and apprehensive, thinking "Cutting calories again? Where can I find the time for 3 days a week training?..." But whenever I weight myself and look at the mirror, I felt that the coaching method by Jonathan was effective and suitable, and people around me could also see my progress. With each milestone, I became more motivated and disciplined.
In the end, I was able to lose my old lifestyle and most "baby fat". Now I know, even I can do it! “
網上訓練成果：原來我都得！
Ken 利用10個月時間，透過STAYFIT教練指導，改善生活習慣，包括飲食調節和重力訓練指導，成功減去20公斤。
聽聽Ken的感受：
喺呢個transformation過程當中，有得有失。
得着既係除咗學到好多健康知識之外，仲有生活態度同紀律。
－開始時真係好辛苦。因為要寫飲食日記，之後又要calories deficient，又要每日最少行萬幾步。同我生活方式好有距離。 我嗰時時常有以下既反應：「吓！又cut 卡路理？吓！train 3日？我邊到有時間？… 」
但當我每次上磅同照鏡，我就知道coach Jonathan俾我既方法係適合，而身邊既人都會感受到我個progress。當越有成績，自己就自自然然越有規律。
而失去既就一定係我舊有生活方式同埋“baby fat” 啦🤣！
原來我都得!
24/06/2023
Increasing Activity Level
Individuals who have a high body fat percentage and low muscle mass are typically the result of prolonged inactivity and excessive calorie consumption. To enhance the body's capacity to metabolize fat, it is essential to increase physical activity levels. This can be achieved by engaging in various forms of exercise to stimulate the entire body and enhance the body's ability to burn fat.
One of the most common and effective ways to boost activity levels is through Non-Exercise Activity Thermogenesis (NEAT). NEAT include daily walking, household chores, and dancing while performing daily tasks. It is important not to underestimate the benefits of these seemingly trivial activities. For instance, walking 10,000 steps can burn approximately 500 calories, with each 1,000 steps burning around 50 calories.
It is generally recommended that individuals aim to walk between 12,000-15,000 steps per day. Many people may feel overwhelmed by this target, but it can be broken down into three separate time periods: morning, noon, and evening. Additionally, individuals should consciously strive to incorporate walking into their daily routines, such as taking short-distance routes instead of using transportation. By making these small changes, it can be relatively easy to achieve the recommended daily step count.
提升活躍度 Increase Activity Level
體脂較高而缺乏肌肉的人一般是因為長期缺乏運動和卡路里攝取量超標所致。要提升身體消脂能力，首先要增加身體活動量，例如：進行不同形式的運動，令整個身體活躍度提升，繼而提升消脂能力。
其中一個較容易提升活躍度，常用和有效的方法就是 NEAT (Non Exercise Activity Thermogenesis)。
日常走路、做家務、處理日常瑣事以至說話時手舞足蹈都屬於 NEAT活動。不要少看這些瑣事帶來的好處，以走路作例子，如果行1000步能燃燒50卡路里，那麼10000步就能燃燒500卡路里了！
一般我們建議學生們每日行12000-15000步。很多學生第一個反應怎樣能行這麽多？要一次過行12000步，對於現今都市人，確實有點難度，所以我會建議分早、午、晚3個時段進行，同時有意識地在生活中盡量爭取行路的機會，如短程的路線就選擇行，選擇坐地鐵不坐的士，那麼就很容易達標。
12/06/2023
Nothing is impossible! 💪🏻
From weight loss to muscle gain, our personal training service is to help you achieve your fitness goals. But don’t just take our word for it — here’s what Andrea, who lost 55lbs over 5 months training with us last year, has to say — 6 months after her transformation.
“I was really happy about my transformation after personal training Stayfit . I didn’t put a lot of thought into what I wanted to achieve after hitting my goals — but I fell in love with strength training and decided to continue. In the 6 months since my weight loss journey came to an end, I now have the toned physique I never even knew I could achieve.” — Andrea
題目：任何事都可能
由減脂到增肌，Stayfit 都可以助你達成任何目標。
我們光說沒意思，看看Andrea，她去年在五個月的訓練中先減掉了 55 磅，六個月後，她變成這樣。
Andrea說：［我很開心找到Stayfit幫我作身型改造，改造後我沒有想太多要怎樣去維持，因為我徹底愛上了重力訓練和在健身中心每一時刻。6個月前減肥成功後，我又進入了另一狀態，是我從沒有想過我可以。］
| Monday | 06:30 - 22:00 |
| Tuesday | 06:30 - 22:00 |
| Wednesday | 06:30 - 22:00 |
| Thursday | 06:30 - 22:00 |
| Friday | 06:30 - 22:00 |
| Saturday | 08:00 - 19:00 |
| Sunday | 09:00 - 15:00 |