Wednesday, February 28, 2018

Suffering from Runner’s Knee? Love to Run? Read This


Have a client that loves to run? Both professional and casual runners alike can benefit greatly from Pilates training. Instructors trained by Polestar Pilates Asia will help your client improve their running, run more efficiently, and decrease their chances of injury. Polestar is a globally recognized provider of rehabilitation based Pilates education, with an international team of dedicated teachers and instructors that ensure high-quality education and training. Polestar Pilates Asia offers many successful courses across Asia– Hong Kong, Singapore, Taiwan, China, Korea, Vietnam, Philippines, Japan, Malaysia, Thailand and Indonesia.
Below you’ll find some great advice for those with patellofemoral pain syndrome (PFPS), more commonly known as runner’s knee, as well as some of the benefits Pilates offers runners in particular.  
Lower extremity injuries are very common amongst runners– up to 79.3% of runners will experience these injuries, of which about half occur in the knee. The cause of these injuries varies and depends on the runner’s anatomy, strategy, and training.  
What can you do to prevent runner’s knee?
The only sure-fire method of prevention is to ensure that the tissue capacity of the runner is bigger than the workload– the runner has to be fit enough to run the distance they want to run and allow the necessary resting periods needed for recovery.  
If you already have runner’s knee, what can you do to treat it?
Since causes vary to how the injury happened, the best thing you can do is to see a movement specialist.  A movement specialist can execute a proper assessment and design a recovery plan including rehabilitation exercises that will create a gradual, positive improvement that will strengthen your injury without causing further irritation. It’s very important to resist running too much too soon, but equally important to keep moving. Movement heals and participating in positive movement will quicken the healing process.
Want to learn more about efficient, pain-free running?
Benefits of Pilates for Runners
Running focuses on developing your legs, but neglects the core muscles. Posture is one of the key ingredients to running success, and is very dependent on a strong core. Are you seeing a theme here? A strong core will improve your clients running by helping them run more efficiently, with less chance of injury.
By building a strong core with Polestar Pilates, your client will be able to:
  • Run more efficiently uphill  and downhill with a stabilized musculature and more balanced sciatic area.
  • Experience increased oxygenation, and therefore increased stamina with a fully expanded diaphragm.
  • Will have less fatigue because of less strain on the body
  • Shave seconds off their running times because they are moving more efficiently
  • Be able to run without pain!
Polestar Pilates Asia offers the perfect opportunity for you to engage in Pilates training from the best Pilates trainers in the business. Are you ready for a new career? Register now for our upcoming courses across Asia!
Connect with Polestar Pilates Asia
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5 of the Best Bodybuilding Exercises for Bulging Muscles


Bodybuilders spend years focused on perfecting the human body through proper training and 
nutrition. You might not be interested in investing that kind of time into bodybuilding, but 
we’d bet you do want to know the secrets to six-pack abs, bulging calf muscles, and broad 
shoulders. That’s why utime Fitness Studio is here-- to keep you motivated and working 
toward your fitness goals! For just HK$599 per month, you’ll get 24 hour access to utime 
Fitness Studios with state of the art fitness facilities and many other benefits. Stop by any of 
our 3 Hong Kong locations and discover state-of-the-art equipment from industry leading 
brands in cardio, strength, free weight & functional training.

Ready to build a strong, powerful, rock-solid physique? Make sure these 5 potent, 
muscle-building moves are in your bodybuilding repertoire:

The Olympic Weightlifting Squat
With so many great exercises available to choose from, picking the best bodybuilding 
exercises is a tough (and somewhat subjective) task. Below are the top 5 we recommend, but 
be sure to check with our friendly staff for more inspiration!

Olympic Weightlifting Squat
A tried and true favorite leg developer widely practised and recommended by old-school 
bodybuilders. The key to this deep wide stance squat variation is achieving full depth, i.e. 
squatting to the lowest position possible.

Deadlift
This important lift is one of the best for building total-body strength and increased muscle 
size. Done correctly, this exercise works all the muscles in your back (and nearly every 
muscle in your body) and builds lean muscle.

Bench Press
Many famous bodybuilders, like Arnold Schwarzenegger, Doug Young, Ronnie Coleman, 
and Bill Kazmaier, included the Bench Press as an essential part of their chest routine. It’s 
crucial for upper-body muscular development and an exceptional strength builder.

The Wide-Grip Pullup

Wide-Grip Pullup
When it comes to body-weight exercises, the wide-grip pullup is one of the toughests! They 
are also absolutely essential to developing an impressively wide back, by reducing resistance 
on the biceps and forearms. This is an advanced bodyweight exercise that focuses on 
improving and strengthening the back, shoulders, and biceps.

Skull Crusher
Skull crushers, also known as Triceps extension, help you build massive triceps.  This 
bodybuilding exercise has used by some of the best bodybuilders of all time. It works the 
triceps from the elbow to the lats. But sure to keep your elbows close together and pointed 
towards the ceiling, then bring the bar down toward your forehead to maximize triceps 
activation.


All utime Fitness Studio’s have professional private trainers on hand to help you reach your 
fitness goals. Members also enjoy 24/7 access, state of the art equipment, yoga classes, and a 
very friendly NO CONTRACT monthly membership! For additional information, please stop 
by any utime Fitness Studio location and speak with our friendly staff.  
Utime Fitness Studio Locations
Connect with utime Fitness Studios
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business, in English, and Traditional or Simplified Chinese.
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Traits Every Successful Business Leader Needs

Great leaders display certain qualities that have made them, and their companies, very successful. These are traits that shine through during both the best and worst of times, qualities that their colleagues, employees and community respect and look up to. To be successful in your chosen industry, it is very important for every leader to work hard and gain great leadership skills. For over 30 years Primasia has been a leading professional provider of corporate services, dedicated to helping companies from all over the world to establish operations in Hong Kong, China and other offshore jurisdictions. We offer tailor-made corporate services, cloud accounting and many other supporting services that can help you save time, money and hassle.
Read on below for the attributes of you’ll find in today’s most successful leaders.
Clarity and Consistency
Successful leaders are direct and clear at all times, there is no question of what needs to be accomplished. Who, What, When, Why and How are always in focus– clarity is a skill every great leader must master to achieve success. Consistency is key to communication– whether you’re speaking with employees, colleagues or clients, everyone should always know exactly what is expected of them.  
Bravery and Fortitude
Important business concepts like leadership, innovation and sales require courage to move forward. Often leadership can involve making unpopular decisions, which you’ll need strength to power through. Innovation often involves breaking new ground, developing new ideas and concepts that have never been tried before. When making sales, you’ll need to face rejection after rejection before finally closing a deal. All of these require courage and fortitude to accomplish your goals and become a business success.
Passion
Many successful entrepreneurs report the number one thing that drove their business success was passion. Being passionate about what you’re selling is a good thing but not completely necessary. You can also be passionate about starting a business or being self-employed for example. Passion is what drives you and keeps you going in the face of the difficulties that your business will inevitably come across.  
Primasia specialises in Corporate Services and Cloud Accounting, and has worked with thousands of overseas and local clients, including entrepreneurs, consultancies, manufacturers, trading firms, and startups. Our experts can assist any size and type of company, from startups, to small business, to the largest multinational corporation. Contact us today to see how we can help you succeed!
Connect with Primasia Corporate Services Limited
Hong Kong Headquarters: Suite 1106-08, 11/F., Tai Yau Building, No. 181 Johnston Road, Wanchai, Hong Kong
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Four Easy Tips to Help Your Child Learn to Love School




It goes without saying that your child should love going to school. While it comes quite 
naturally for some children, others need a little help developing their love of going to school. 
And of course every parent wants their child to enjoy the learning experience -- no one wants 
their child to be miserable at school. First you’ll want to make sure you’ve chosen the best 
school for your child, and that’s where TOP Schools comes in with our extensive personal 
knowledge of Hong Kong Schools. Our independent admissions experts will work closely 
with your and your child to develop a strategic, realistic and flexible approach to choosing the 
school that best fits your child and working with the school you want.
Below we’ve included four easy tips to improve your child’s attitude toward school and 
learning.

Schedule some time in the evening to actively guide your child with their homework. You 
shouldn’t do it for them, of course, but by sitting with them and making yourself available for 
questions gives them much-needed reassurance as they tackle their homework. You’ll also get 
to know what they're currently learning at school in depth.

Start a reward system. Although wildly controversial, you may consider setting up a 
rewards system -- The more your child does the good things you reward him for - 
packing their schoolbag, organising their school work, doing their homework —the 
more routine that behavior becomes. And, eventually, it just becomes part of who he 
is.
Encouraging your child’s school friendships can make a huge difference. Having one or 
two good friends can really help your child look forward to going to school, so encourage 
them to make a new friend. Talk to them about their friendships, meet the other child(ren)’s 
parents and schedule play dates together. Your child will start looking forward to going to 
school everyday to see their buddies, and a good attitude toward school often shows an 
improvement in school work.

Did your child come home with a bad test score? Take some of that scheduled homework 
time with your child to turn a bad test score into a positive learning experience. Sit down 
and work closely with your child to study and help them learn what they didn’t understand on 
the test. By making the experience a positive one, instead of a time of discipline, your child 
will more easily come to love school.

Are you searching a good school for your kids? With our school finder, you've got info on all 
the best schools in Hong Kong right at your fingertips! Try it out, then contact TOP Schools 
for a flexible and personalized school selection plan that understands your schooling 
preferences as well as your child’s academic, emotional and social needs. Please reach out to 
our admission experts today by simply filling out this form.
Connect with Top Schools
Address: 22A Crawford Tower, 99 Jervois St, Sheung Wan, Hong Kong
Phone: +852 3565 5866
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