How We Plan To Serve You Better


How We Plan To Serve You Better

Truth is, there's only one reason you're at Honey Badgers instead of anywhere else.

We don't do sweat classes with bright strobe lights and heavy techno music. Neither do we have fancy machines, towel service or chandeliers in our toilets.

What we DO have include personalized training at affordable rates, lifestyle coaching, nutrition, mindset development, and above all - improving your relationship with fitness. 

But these things just means to an end. What you're truly here for, is PROGRESS. You are here because you want results!

To give you this, we're constantly creating & testing new stuff and implementing systems for better education, better communication, better everything. 

In the past few months, there have been breakthroughs. And we're applying the lessons immediately. If you train at HBCF, and you want faster progress, pay attention:


BREAKTHROUGH #1 - Exercise DOESN'T Play A Big Part In Your Results

What matters more than physical training, is your nutrition, mindset, and RELATIONSHIP WITH FITNESS. You can train as crazy as you like, but if the other 22 hours of your day isn't supporting your training, you're not going to see anything. Your choices are dependent on what you know, and how you feel about it.

Nutrition, Mindset and Relationship with fitness doesn't come from 'forcing' yourself to do it. It comes from learning, implementation, and constant coaching & feedback.

The fast-paced duration of our classes means that it's necessary for this level of coaching to happen OUTSIDE of a class - not in it.

So why are people spending so much time, money and effort creating strategies to cope with something as time-consuming as 3-4x/week workout routines? It makes no sense.

To solve this problem, we've launched a new POWERFUL 12-week coaching program that is based online. In it, we cover 12 modules that deals with habit creation, goal setting, nutrition knowledge, mindfulness, and much, much more.

We've launched this program once before in April 2017, and we've seen great results even then. But the reboot will be twice the quality and triple the effectiveness. And if you're an existing client of HBCF, you'll get this special program at a special discounted price. Contact your coach for more information.

From this day onward, classes are not 'coaching' sessions. Classes are 'training' sessions. You're not only getting support for your exercise, you're getting support for ALL aspects of your fitness life.


BREAKTHROUGH #2 - Introducing Open Gym

We used to be pretty anal about making sure everyone has the perfect exercise routine. This manifests in the class structure and making it compulsory that every training session at HB is monitored and controlled.

With the realization of how little exercise contributes to overall results, we want to focus on creating more freedom for our clients - so that there is more room to develop your relationship with fitness. Because rules suffocates love. We want you to fall even better in love with your exercise routines.

To that end, we are introducing Open Gym - unmonitored sessions that you can come to do whatever you feel like doing; whether it be your accessory work, a missed LIFT/BOLT workout, our up-and-coming Espresso WOD, or even just to come and hangout and stretch tight muscles.

This will happen effective 4th April 2018, and Open Gym classes will be made available for booking on all off-peak hours in our class schedule. This allows our coaches to conserve their energy to give their best during PEAK hours - and trust me, with the changes we're making to the LIFT & BOLT classes, you'll appreciate the energy they bring to your sessions from now onwards. You'll like this change.

*NOTE - Open Gym classes are UNMONITORED. If you don't feel confident about your form, you can do the Espresso WOD, which is available for free in our Grimoire app. I've been using this protocol for the past 2 months and trust me, it's simple but TOUGH. It's effective without being complicated. I mean, 5 exercise and only 1 set each. It can't get any simpler than that.


BREAKTHROUGH #3 - New POWERFUL Class Structure

Here's why we need to save our coaches' energy. We've decided that we want every single training session you have at HBCF to accomplish SOMETHING. 

Every. Single. Session.

We want you to see progress at every single bloody session.

That means no more absent-minded, low-energy/low-focus participation of the classes. No more late attendances, tardiness, over-long rest periods, "blur-ness", or confusion. We want you to play big. We want you to EXCEL. We want every single session you have at HB to be meaningful.

Yes exercise contributes less than 10% of your results, but it don't mean we neglect it!

We want to create a space for you to step into your greatness. We want you to play all out. Effective immediately, every time you're here at HB, you should expect progress for yourself. Here's how we're going to make it happen.

  1. Each class will start with a briefing of the WOD.
    Yes you've seen the WOD on the whiteboard. We want to help you ensure you leave nothing on the floor when you finish your training. BRING THE THUNDER!!! Here, the coach in charge of the class will brief you on what to do and what's expected of you based on what we know about your level of experience. This takes no longer than 5 minutes.
  2. Setting Goals & Intentions
    Once #1 is done, we'll do a round of goal-setting. If you don't know what to focus on, you won't know whether this session is effective or now. Everyone has different things they need to focus on, so in this part we'll go one round on all participants of the session to share what they're looking forward to. 

    You'll decide on ONE thing you want to aim for in this workout session, and you'll share it with the rest of the class. Everyone will keep you accountable to what you intend to achieve within this session. You're already here anyway - might as well make the most out of it.

    Hot tip - don't use "My intention is to NOT die" in goal setting. This doesn't work. The way our subconscious works is that whatever you focus on, grows. Those of you who join my workshop on "A Human's 100%" knows why - if you tell yourself to NOT think of a pink elephant, you'll definitely think of a pink elephant. In creating an intention, focus on what you WANT, not what you DON'T WANT.
    Perhaps the most important change we're implementing in terms of class structure. How would you know which area to improve on if you're not given feedback on how you show up? 

    In the last 5 minutes of the class, the coach will call everyone together to give feedback on how you showed up during the class. Were you hungry for coaching? Were you present and focused on what you needed to do? Did you ask clarifying questions? How much attention did you put for your own form and techniques?

    There's lots of distinctions. This session is important so that you know exactly what to work on the next time you're here at HB.

And that's it guys, the 3 big breakthroughs we experienced, and what we intend to do with it. In the works, we're creating an assessment system so that every single session you do at HBCF can even be assessed and scored - but that's a story for another day.

In the meanwhile, get prepared for a massive learning experience. Contact us if you have any questions about these changes to your HB coaching experience. 


With you in progress,
Felix Tay


"Nooooooooooo!" ***Two Life Lessons Learnt This Festive Season***


"Nooooooooooo!" ***Two Life Lessons Learnt This Festive Season***

Was how my mom reacted on the 1st day of CNY.

***Two Life Lessons Learnt This Festive Season***

Part 1/2.

I arrived back at my hometown, Penang, on the 1st day of CNY because I messed up my tickets (I bought a 6th Jan ticket instead of a 26th Jan ticket).

By sheer luck I managed to get a last minute bus ticket back home, but I had to do so at 10pm CNY eve.

After 5 hours of bumpy ride with a farty dude sitting behind me (got both of us in the front row cringing throughout the journey), I arrived at Butterworth at 5am in the morning - neck hurting like hell.

My poor dad drove all the way from the Island to come collect me. And by the time we reached home we were understandably exhausted.

After some 'nap', I woke up to follow my parents for a lunch @ E&O hotel in Penang, where I learned about the first thing I wanted to talk about today.

"I wanted us to have something nicer this new year", said Mom.

I was prepared for a spread. 

What I saw was this palatial, lavish indulgence where a mediocre term such as 'spread' does extreme injustice.

Right inside the front door was row of desserts I counted no less than a dozen type strong.

Next to it, another row of a dozen Japanese sushi & sashimi varieties, with the condiments and wasabi neatly packed into beautiful shapes. 

Decorating the top of the row was a food carving of a rooster, made with a genius combination of watermelon, apple and carrot.

NEXT to that, a variety of steamed seafood consisting of mussels, shrimp, crabs, and squid - come with a collection of French sauces.

As I made my way through that whole row, I realized that it was in fact, just an island. The structure was huge and there's TWO islands in total on the buffet floor.

There's a row dedicated to Yee Sang condiments. Another for Italian pastas where a dedicated commis stood busy sauteeing & tossing with seasoned pans to serve up freshly made pasta for hungry guests.

Next to that, a row for the local streetfood - ban chang kuih, appam balik, chicken & duck rice. 

They even found a creative way to serve up char siew while being halal by way of using LAMB. Lamb char siew! Isn't that cool?

There was also another row filled with local Asian communal dining dish varieties - fried rice, stir fried kong poh fish, veges and of course a salad and cold cut section with their respective sauces.

Standing on a corner of the hall, a stall for the famous Penang-style ais kacang and cendol. With the standard three-colored ice creams, ramped up to hotel-standards.

And there it was - majestically situated between a noodle stall and a grill that featured salmon steaks, tender as hell lamb chops, and premium sausages - a magnificent iron work the size of a table, crowded by a row of eager guests with empty polished plates, and manned by an imported Indian chef:

...Salmon curry fish head...

There was, in fact, more food than I described (including a totally badass Felix-approved coffee station). 

But as I made my way up and down the whole gallery, my thoughts @_@ with the insane variety - a thought occurred to me:

Countless varieties, unlimited portions, & only one price - but is that really a good thing?

As the lunch service ended, none of the stations were completely empty. In fact, I see about 30-40% food left because the chefs would ask that the stations be refilled before being completely emptied.

Having worked in a hotel before, I understand that on a daily basis a lot of food are discarded after every service to keep with hygiene standards. And the kitchen crew in fact aren't even allowed to take the unfinished food home. 

Food wastage aside, there's that enjoyment aspect. Psychologically, do we really need so much food with so much variety to be happy and contented?

As I glanced around the room, the only ones with a smile on their face are those who are talking to each other - interacting - and not just eating.

I see also people being stuffed to the brim. That point where it became uncomfortable sitting on a chair, and the eyes glazed as the sugar rush was over and that drowsiness starts to sink in, getting people rushing to the coffee machine.

Honestly, the food was great, but only a few stand out. For me, those few were the lamb char siew, roast duck, some of the desserts, and sashimi (because I liked Japanese cuisine). Do I really need all those other varieties? No.

In fact, if I had even tried a spoonful of each of the dishes present, I would have been full before I even finished trying the 'a-little-bit-of-everything' idea that is so popular among our culture.

If I had done that, my level of satisfaction of the meal itself would have been diminished - instead of having more of the things I liked, the enjoyment and tastes I'd gotten from things I DO liked would have been overshadowed by that feeling of discomfort and drowsiness from overeating.

How does one describe, or what are the factors that contributes to a satisfying meal? For me it's:

  1. Who's present, or maybe even just by myself as I get my alone time.
  2. The tastes
  3. Ambience

As I matured over the years, I've come to realized that fullness isn't everything. 

The trade-off simply isn't worth it.

So what use is buffet, really? 

For the same price, can we enjoy a more concentrated experience in a more intimate, quiet, setting where we only order what we are prepared to eat, and lavish instead in the experience of the Three? 

Here are my thoughts. What's yours?

My next post will be part 2/2 where I tell you what happened that caused my mom to be like "NOOOOOOOO!"


PN Coaching in Peer-Reviewed science journals TWICE.


PN Coaching in Peer-Reviewed science journals TWICE.

Scientists agree; ProCoach Curriculum 'evidence-based, research-proven'. 

Just in today: JB, founder of PN - creator of ProCoach - just dropped some great news on the private Facebook group where I had the privilege to be a part of.

Precision Nutrition is the most respected nutrition coaching service in the world. After having won the hearts and minds of fitness pros around the world, they now take on the stubborn lab coats of the scientific community. 

Challenging task indeed.

What this means to you, Badgers, is that this magnificent curriculum you're using (ProCoach) is NOT just a fancy-named, theoretical heebie-jeebie designed to make money out of fads.

It's a legit transformational coaching meant to change the 'you' right now, into the ultimate 'you', as long as you do the extremely easy task of logging in 10-15 minutes a day to read your daily lessons. 




In a world market obsessed with speed, novelty, & immediate gratification - where service & product providers gravitate towards the quick-buck, 'dark side' method of making money - being able to stay competitive while delivering no-nonsense transformations that actually LASTS a lifetime is deinitely worthy of respect.

We are fighting something nobody sees, battling ignorance people don't know they have, & solving a problem they don't even know existed.

Imagine how easy it would be to just give in to market demand and let people have stuff they THINK they need, but are actually harmful to them in the long run?

We do what we do because giving in to market conditions are no different from peddling illegal substances to those who THOUGHT they needed it.

As far as I'm concerned, businesses predicating on public ignorance are no different from drug lords smuggling narcotics. After all, they're just 'catering to market demands', are they not?

Considering all of that, making it to a science journal is a HUGE win.

This habit-based behavioral nutrition didn't make it through a 12-months long study for nothing. Name me one diet, or 'lifestyle', that 100% of people can 'stick through' for a period of 12-months, out of the many that attempted it. 

Study abstracts here:

John Berardi, is a writer, coach, professor, researcher, speaker, and athlete. Catch his FB post below.

Btw - if you HAVEN'T seen ProCoach, click here to see what our partnership with PN can do for your results:

Happy reading!

By: Dr. John Berardi, PhD
Exercise physiology & nutrient biochemistry
Creator of Precision Nutrition Certification Program

[PN Coaching -- Now In 2 Peer-Reviewed Journals!]

I've got a very exciting announcement today. As of this week, our 2nd paper examining the safety/efficacy of Precision Nutrition Coaching was published.

In the latest study, done in conjunction with Dr. Maggie Watt, a PNC graduate and physician from Victoria, BC, we studied overweight / obese women in her practice and looked at how PNC influences:

* weight, 
* waist circumference, 
* fat mass, 
* muscle mass, 
* blood pressure, 
* total cholesterol, 
* low density lipoproteins,
* high density lipoproteins, 
* triglycerides, 
* C reactive protein, 
* fasting glucose, 
* and more.

The results were very positive. Over the 12 months, women who completed the program:

** lost 16.52 (13.63) lbs (P < 0.001), 
** reduced waist circumference by 3.44 (2.31)” (p < 0.0001),
** decreased diastolic blood pressure by 3.33 (0.46) mmHg (P = 0.02),
** increased high density lipoproteins by 0.14 (0.28) mmol/L (P = 0.01).

In conclusion, the women who completed PNC experienced significant weight loss (8.28% of initial body weight) coming predominantly from body fat. Chronic disease risk factors also improved.

Here's the title and abstract:

A Personalized, Multi-Platform Nutrition, Exercise, and Lifestyle Coaching Program: A Pilot in Women…/S2214-7829(16)300…/abstract…

I should also mention our first study, done in conjunction with Dr. Shannon Lynch and Dr. Kathryn Schmitz, both PNC grads and researchers at the Perelman School of Medicine at University of Pennsylvania and the Fox Chase Cancer Center in Philadelphia.

In this study we studied female breast cancer survivors who underwent prophylactic oophorectomy and thus experienced premature surgical menopause. In this group we looked at:

* cardiovascular fitness, 
* dietary intake, 
* leisure time activity, 
* body composition, 
* bone mineral density, 
* bone structure, 
* muscle strength.

Again, really positive results.

** Average adherence to all program components was 74.8 % 
 ** Women in the intervention group maintained their cardiovascular fitness level over the 12 months (1.1 ± 7.9 %), while the control group significantly decreased fitness capacity (−4.0 ± 7.5 %). 
** There was a significant difference between groups in percent change of whole body bone area (−0.8 ± 2.5 control and 0.5 ± 1.30 intervention). 
** We also observed decreased BMI (−4.7 ± 6.2 %) and fat mass (−8.6 ± 12.7 %) in the intervention group due to significant concomitant decreases in caloric intake and increases in caloric expenditure. The control group demonstrated decreased caloric intake and decreased lean tissue mass.

In this population at high risk for detrimental cardiovascular and bone outcomes, PNC mitigated a decline in cardiovascular health, improved bone health, and decreased weight through fat loss.

Here's the title and abstract:

Commercially available lifestyle modification program: randomized controlled trial addressing heart and bone health in BRCA1/2+ breast cancer survivors after risk-reducing salpingo-oophorectomy.

We worked on one additional study with the Philadelphia group -- the work was detailed here in this article… -- and the team is working on getting that one published now.

In the end, these studies represent a significant milestone for our entire team.

You see, within PN we know what our coaching can do. But outside PN people have remained skeptical, especially those in the evidence-based communities (including medicine, pharma, etc).

As of now we can point to these studies to demonstrate that not only does PN have a strong track record, not only does PNC demonstrably work, but that PNC is now officially "evidence-based".

[If you're wondering what this means for you, ProCoaches, it means the program you're using is officially "research-proven". You can even point to the studies if you like.]

Click below for the most powerful transformation tool in the history of fitness:


4 Lessons From 'Passengers' & How It Applies To Fitness (Major Spoiler Alert)


4 Lessons From 'Passengers' & How It Applies To Fitness (Major Spoiler Alert)

So I went to watch this movie and little did I know it was a love story. 

I mean...just LOOK at that ship!

Love at first sight (with the ship) when I saw the trailer.

Love at first sight (with the ship) when I saw the trailer.

What drawed me in was the spaceship Avalon.

Oh my. What a beauty.  

If I have to define the first 5 minutes of ‘Passengers’ I’d say its science-porn.

If you don’t know by now, I’m quite a geek.

And since you clicked on this even though I wrote a ‘spoiler alert’ warning, I’ll assume you have no problem reading what I think and how it applies to fitness.

You Have Been Warned!


So I made time to go watch Passengers (starring Jennifer Lawrence & Chris Pratt).

I hope I’m not making this email sound like a movie review, but I have to say the movie made (to me at least) a lot of sense.

For the first half at least.

I get that Chris Pratt couldn’t get into the crew hibernation pods, but they should have woken up the entire crew the moment the Deck Chief, Gus, woke up - rather than wait until he died of necrosis.

After all, the crew (or captain at the very least) would know the ship better than a passenger.

Trained crew members working simultaneously would have fixed the problem faster and safer than Chris Pratt would. And Gus would probably live!

Nevertheless, I had a really good time watching it. The science - spot on (in a very non-committal way. Which is very good! They would have spoiled it otherwise).

Fun fact! Did you know that, theoretically, fusion rockets work by ‘shatting’, and detonating, >250 deuterium/helium-3 mini-pallets per second behind a ship? That’s why the spaceship Avalon’s rear end looks a ring with blue fire on the inside – those are plasma confined within an electromagnetic field that ‘pushes’ the ship forward as energy is released from the pallets. Google ‘Project Daedalus’.

Another fun fact! Did you know that the energy released from such a drive is 10x hotter than the temperature of the sun? Because of that, the nozzle for the rocket cannot be made of any physical material because of wear and tear. Therefore, they have to ‘create’ a nozzle out of an electromagnetic field to confine the ‘explosions’ so that it spreads to the rear of the ship, pushing it forward. Google ‘Tokamak’ for more info.

Anyways, how does it apply to us?

#1 – Notice and Name.

Both of them noticed that things have been wonky, but decided to not pay any attention to the little things and just focused on the more emotionally charged aspects of: 1st – screwing each other senseless, and then 2nd – hating on Chris (JL), and regret on waking up Jennifer (CP). If they had stopped and asked ‘why are these things happening?’, they’ll probably realized sooner that there is more to the problem than just a malfunctioning hibernation pod.

In life, noticing and naming plays a very important role. We tend to move forward so fast – reacting to situations and incidences that we stop, slow down, and look ahead and around us to notice how are our activities (or inactivity) is affecting our results and our life.

Notice and name gives us opportunities to recognize/celebrate what we are doing right (so that we are encouraged to do more of it), as well as what we’re doing sub-optimally (so that we can make better choices). This is what’s known as being mindful.

What can YOU do to be more mindful today? What are the things you noticed you have done today that are worthy of being celebrated/avoided?

#2 – Solve THE PROBLEM, rather than the symptom.

Understanding, noticing & naming what’s going on not only allows us to know what’s up, we can also analyze the trend, and where we’re headed. It also enables us to work on the BIGGEST stuff that are holding us back.

We call this thing a Limiting Factor.

Imagine if Gus were to just work on fixing the small problems without first identifying the NEED to IDENTIFY the main problem. The two poor souls would probably be fighting fire (and fail), until the ship explodes and take 5000 people onboard with them.

But lookie here – with just a good perspective, the two passengers have found the root cause of the problem that, as it turns out, as simple to fix as replacing a chip board and holding a door open.

(AAaaaaannd….I won’t get into a rant on how avoidable that is if the crew was awake)

 Find your limiting factor, and you’ll find the solution.

Albert Einstein once said: if his life depended on the solution to a problem, and he needs to fix the problem within an hour, he’ll spend 55 minutes working on the right question – and 5 minutes working on the solution. Because once he got the right question he would get the right answer.

What do you think is YOUR limiting factor?

#3 - Leave it to the experts.

If Chris Pratt just chosen to wake up another passenger who is more knowledgeable than he is, especially in the areas of computing (rather than a hot blonde), he would probably be able to fix the ship, go back to sleep, and arrive at the bloody planet safe and sound.

Find a mechanical engineer. Scientist. Computer expert. Doctor? HACKER! He was dealing with AI most of the time and that impregnable door – with 2 years to spare you that hacker can’t figure the ship out if his life was on the line?

Stop trying to do everything on your own. Find the right people for the job and focus on your own unique way to contribute. In the case of fitness, rather than spending tons of time, effort, and hard earned $$$$ to figure things out on your own, an alternative is to just buy a program, or hire a coach for whichever area you need help on.

The right person with the right skillsets will make it 10x faster for you to achieve what you want. They’ve spent their life working on their craft – it might be a good idea to trust that it will ultimately cost more money to do everything on your own expecting almost-the-same results.

That’s why even *I* have my own coach.

What are the areas you have been struggling with, that might be better handled by a pro?

#4 – Have a Contingency Plan.

Why do people ALWAYS plan things ahead as if nothing is going to go wrong? Dude PLAN!

How can it make sense at all that a 120-year voyage has no contingency for hibernation pod failure? At the very least, a few crew members should be waking up every 10 years or so for a week (etc) to perform routine maintenance checkups. All on the assumption that ‘they say that it’s impossible for hibernation pods to fail’.

Dude you gonna let your life and death be governed by an assumption that things will go 100% well??

In fitness, a lot of people set goals but the goals are made with the assumption that everything is going to turn out A-okay.

“After I finish work, I will go to the gym” usually turns into “I’m so tired.”, “I had a bad day, so I need to chill tonight.”

Stress, actions of others, plain ol’ traffic jam, and even forces beyond our control such as natural disasters and acts of God.

Nothing goes to plan, and ‘change’ is the only constant. The only way we can guarantee our goals is to be prepared to do the necessary actions when faced with complications.

“No plan survives first contact with the enemy” – German military strategist Helmuth von Moltke.

Shit happens all the time. I wrote about how this affects consistency and how to beat it in

Have you been planning your days without having a contingency plan? Or have you not been planning ahead at all?

How would you use what you’ve learned today help you in your own fitness goals?

Comment, or email me

To your success,

PS – Why is it that Hollywood celebrities whose names starts with ‘Jennifer’ tend to be so hot? (Jennifer Lawrence/Jennifer Lopez/Jennifer Garner)

Comment below.

PPS – check out




Population: ALL
Topic: Injuries
Writer: BadgerGuru

Accidents happen, even to the most seasoned professionals.

Early March ’16 I decided to slip in a super quick workout in-between meetings, and while doing squats something happened to one of my lower back muscles. It was weird. A sort of twisted sensation on the spine. While my initial reaction was that I simply ‘overstrained’ myself, experience dictates that this is not good.

Since I was notorious (and often criticized) for being overly critical about safe technique, I was confused as to how – and what - happened.

Preferring to err on the side of caution, I immediately stopped my workout and called up my good friend Fred to request an assessment.

For the whole of next day it wouldn’t hurt at all. Yet two days would pass before I saw my trusted rehab therapist; time in which my lower back progressively felt tighter to the point where it start to hurt. 

The day finally came and here’s the assessment. It was revealed that certain stiffness were developed in various places of my lower body from a recent change in my lifestyle.

Over the weeks before this incident I have been sitting down a lot. I sat in a certain way that caused my hip flexors and gluteus to get squeezed for a major part of the day (lazy laid back slouch on the chair). On top of that my workout frequency had taken a dive due to work, which meant less stretch and less activity.

These tightness caused my lower back to round every time I hit the bottom of my squat. Which led to the pull I experienced when the load became heavy.

Can you imagine that!

In a sense it was technique, but it was the tightness of my muscles that led to me thinking that my technique was good – because all the right muscles were engaged yet my form was fundamentally flawed.

And due to something as mundane as lifestyle no less!

Fred told me that it was a good thing I stopped training when I did. That stopped what could have been a serious injury from happening.


So let’s get this straight:

No pain? Checked.

Form correct? ‘Checked’ (ish). Hey, I didn’t know! It felt right. At the time.

And yet a pull did happen. I escaped a potentially serious injury on a hair’s breadth because experience won and I decided it’d be better to err on the side of caution.

If I didn’t have the benefit of experience, I would’ve probably continued with the training and paid the price.

If I had been any more gung-ho than I am, I would’ve probably shrugged it off to overtraining/overstraining/over-what-ever and decided that a few days’ rest should be enough to recover.

If I hadn’t been so critical about safety I wouldn’t have decided to pay for a two hundred ringgit treatment, and assumed that “it will get better in time”.

Now what happened to me was only one of the many hundreds of possible permutations of injury or problems that inhibit the human movement.

Every day, people get hurt or realize something went wrong, yet chose to shrug it off, sweep it under the rug and hope for the best. A smart athlete knows that this decision may create a potentially big problem from a small one, and would go get it checked out, even if it may be nothing at all.

The lesson learned over here is that sometimes good technique may not be enough. Any form of tightness and even imbalances will eventually lead to injuries if ignored.

We want results and results come from intensity. With intensity however comes risk. In the heat of the moment, any form of dormant problems in your body will get aggravated, and that’s problematic.

HB have been very fortunate to work with an exceedingly talented rehab therapist, Frederick Khoo. With ‘One Touch, One Fix’ as a mantra, he tries his best to solve client problems within the first session itself.

Not only that, he specializes in finding the root cause of the problem(s) and treating them rather than the symptom.

As an example in my case I had pulled my lower back – but Fred focused on everywhere else EXCEPT the lower back, and guess what – immediate relief following the treatment. My OTHER muscles were pulling my lower back constantly, leading to pain. Fixed those, and the pull stopped immediately. Of course this only applies to my case specifically, but you get the idea.

Now how about you?

Do you have any form of nagging pain/discomfort you have been feeling for a while?

Is there any form of movements that you cannot do due to some weirdness?

Perhaps it’s time to get it checked out.

Fred normally charges RM200 per session for a full on assessment and treatment, but if you’re one of our clients at HBCF, you get a special deal.

Call us up to find out more:

016-9730 448 Felix

Full write up here:

PS – If you’re not one of our clients but you would like to find out more on what Fred can do for you, hit me up nonetheless.




What we must do: February 2016.


What we must do: February 2016.

Before anything else, watch the following 3:50 video by Mike Vacanti:

*Video pertinent to the context of discussion.


It's that time where spouses, lovers, friends & family get together to celebrate connections. During this time, it's nice to just kick back, relax, and hang out with our close ones. 

On the agenda are some drinks and cards, and perhaps welcoming new additions to the family. We get asked about what's happening in our lives, whether we have finally found someone special, or for couples - when's the marriage? When's the babies?  

Conversations gravitate towards good things in life and avoid the 'soey' (the negatives). We talk about how well we do in life, and ignore the rest. But if we're going to meet a family member only a few times a year, wouldn't implanting certain ideas about longevity be good for them? 

All of us have met people past a certain age that had already given up on the idea of preserving health. They just want to enjoy and be care free - and as well as they should. We aren't against that! We just want to talk about how we can help them do so better.

If doing some 30-40 minutes basic training, 2-3 times a week will help our elders add 10 quality years to their lives, why not?  

Despite being in an age where information is over-abundant, most don't see fitness as a way of improving health. Most people think of fitness as being all about being toned, or having six pack abs or being able to do crazy shit as advertised by a lot of fitness organizations.

Reality is, before and in fact more important than everything else is what basic, baseline fitness can do for human longevity and this should never be forgotten. 

People nowadays are STILL caught up with the magic pill syndrome - what supplements to take and what equipment/machines to use. Even those who just started training are still caught in the conundrum of what SINGLE exercise to do, asking questions that shows just how innocent they are to the mechanics of true fitness.

We all know by now that this wouldn't be a right question to ask, but the majority of the population, especially the elders, stay ignorant to the fact - and opt for this supplement or that, when we all know that supplementation without exercise do little compared to what they can actually achieve.

We know by now that for results to happen we have to be doing actual training rather than continuously looking for the short cut. This is especially true to seniors, who are constantly under the impression that fitness is for the young and that they're "too old" to be doing anything other than stuff like brisk walking at the park.

We have a problem with that. 

And the problem is compounded with the very local culture of the young advising the old to not strain themselves too much...ALL THE TIME when the truth is that the human body reacts (and improves) better to strain than complacency. In complacency we wear away in years. 

The root cause of all this lies in education. Everyone is content to work on their own fitness but do nothing for those around them. There is simply not enough people going around carrying the message. 

Working out isn't necessarily young people's sport, not when trainers are knowledgeable enough to scale and make modifications to suit the abilities of trainees. Not when there are SO MANY different things to do and so many new friends (yes who are of the same age with them!) to meet and train together. 

Gyms are not a place of torture, and training is not a mere 'activity' - its a ticket to 3, 5, or even 10 years of life-quality beyond amazing; a life where they don't have to rely on anyone to simply live and do all the basic things. Dignity is important. All these add years of happiness to our elders as they grow old. It falls to us, the young and the knowledgeable, to enlighten them that there is a better way. Because if we don't do it, who will?


Post script:

In line with this new direction, our facility will give a special offer (up to 20% discount) for those who are above 55 years old and interested in personal, 1:1 coaching with a qualified coach. 

Our personal training sessions happen during off-peak hours only and for a limited time only, anyone above 55 years old can take advantage of this offer by giving us a call or via whatsapp at:

016-9730 448 (Felix)

Sincerely yours,

The BadgerGuru






How to achieve your 2016 fitness goals


  • Decisions on which route to take should only be made when you know exactly where you are. Everything else may just be guesswork.
  • In order for you to know which road to take, you first need to know:
    1. Where you are
    2. The distance involved
    3. Whether you're happy to travel all the way
    4. How you will get there.
  • Any decision made without fully understanding these three things will lead to waste of time, effort and money. Unmotivated individuals may even simply give up.
  • Bonus for readers all the way at the bottom of the article.



The fact you are reading this is an indication you want to be in control of your body in 2016. You are probably busy doing your research, preparing yourself to face 2016 with a great start and determined to finally get the body you deserve. In fact, you may have already shortlisted several gyms or coaches that you would like to work with towards achieving your goals. That's great! I sincerely believe this can be your year when you know exactly what to do in order to get results. 

What will further reinforce your efforts right now may be some targeted perspective. Coaching individuals and producing results for the last 7 years, I've observed that 99% of the time people failed to achieve their new year's resolution due to perfectly avoidable reasons.

That's sad.

The purpose we are talking today is to help you be one of the 1% who DO see the results you want. 

Here are some principles you may find quite helpful in decision making. If you've already considered the following things before, great! If not, it will either reinforce the choices that you've made, or rethink some of the choices you are about to make. Whichever it is, hopefully at the end of this article you will see a clearer picture on what you need to do. So without further ado, let's get started!

- 1 -

So you already know your goals. You may want to get toned. You may want to get ripped. Perhaps produce big numbers on your main lifts. Whatever your goals are, where are you right now? Which direction?

If your destination is a town called GainzTown, are you EAST from that town or are you WEST?

If you feel that you are not 'toned', are you NOT toned because you are carrying too much fat, OR is it because you don't have enough muscles? If both, then what's the ratio? In fact, what is your definition of a 'toned body'? Your answer will dictate the ratio of strength work and conditioning work you'll need to do to achieve your goals.

The reason this is important is because if you are not toned due to lack of muscles, no matter how much work you put on the treadmill you won't be getting the body that you want. One of the biggest mistakes people often make is trying out a particular training they saw working for a friend...assuming that it will work the same for them. Your goals may be the same, but your needs may differ!

- 2 -

If your destination is 400 km away, you can't expect to arrive in 15 minutes on a bicycle.

How far away are you from your goals? What's the distance involved?

If you want more muscles (how much muscles?), there is a reliable way to guess how much stronger you'd need to be, to get the size that you want.

Realistic expectations can only be drawn once you know exactly how much work is cut out for you. Case in point: you need to be able to lift about 100% more weights in order to grow about 10% bigger. People somehow tend to think that lifting 25% more weights will equate 25% more muscle gains. This is wrong, and it leads to all kinds of improper expectations that differs between individual goals. Some people will get disappointed because their 'hard work' doesn't seem to be fruitful, whereas others are so paralyzed by the prospect of getting too bulky that they don't carry enough to elicit any form of results. 

At the Facility, we always start off with an assessment session to understand exactly what we are dealing with.

...Perhaps this client suffers from lack of metabolism, preventing fat loss...

...Perhaps another has a lack of flexibility that prevents effective training from happening, making any form of muscle building training become ineffective...

Here we gather data specifically for this purpose. CRUCIAL information that people often overlook.

(Btw, don't forget about the bonus I mentioned at the bottom of the page so keep reading)

- 3 -

Whatever your goals, are you fully aware of the amount of work & which path necessary in order to get there, and
are you happy with that?

We've met women who are okay with every part of their body except for their arms, thinking that it can be fixed fairly quickly.

Yes for some, no to some.

I'm sure you see how all these principles connect by now. Whatever your goals are, you MUST be happy with the amount of work required to realistically achieve those goals, and obviously in order to do that you will need to first exercise Principles 1 and 2!

Now that you know where you stand and understand the distance involved, take another look at your goals and
see if they are really suitable for you. 

If you see that the road is bumpy...but you got the means to traverse the distance - go ahead!

If you see that the road is bumpy...but you're willing to do everything to get there - perfect. Let nothing and no one tell you you can't do it and leave them in awe of your success in the following months.

If you see that the road is bumpy...and the 'way' you once thought was suitable is now UNsuitable...its decision time.

You may reassess your destination (do you want it bad, or do you just kinda want it?), or embark on this road with the full knowledge that you will eventually have to take another route in order to get to your destination. If you honestly struggle to reconcile what you want vs. what you are willing to give, maybe its time for some help.

- 4 -

Case study.

NBA players are tall. 
Are they tall because they play basketball? Or are they in NBA BECAUSE they are tall? 
Answer: They are in NBA because they are tall.
But: People often assume that playing basketball will get you tall.

Many yoga instructors are toned.
Are they toned because they do yoga? Or are they instructors BECAUSE they are toned?
Answer: Some former, some latter and some...are other. Depends. Instructors make a living teaching (and workout with) classes  2-3 hours minimum every day. If YOU workout 2-3 hours minimum EVERYDAY, you sure as well will burn lots of calories. It's insanity to assume that simply anyone who's doing this for fun 2-3 times, 60 minute sessions a WEEK, eating the same foods, will get the same level of toned-ness.
But: We've encountered many who assumed that yoga is the best way to get 'toned'.

Pump instructors are RIPPED/JACKED.
Are they ripped/jacked because they do Pump classes? Or are you simply seeing the successful ones who made it BECAUSE of their looks?
Answer: I have friends, clients and a business partner who are in the business of group exercise. They look that way not because of the effectiveness of the class - the class is meant to get people started, and hopefully bring people up to a certain level (it's about invoking love) - and the instructors always have some sort of routine that they use outside of the class to build those muscles.
But: You guessed it.

The moral of the case studies is that we shouldn't simply assume something is right for us by judging it based on the way the majority practitioners of a certain methodology look. When you make your choice, what would really help is a full understanding of:

1. What the different methodologies are created for. Are they in line with what you want? More importantly, what you NEED?

2. What they're actually good at (because not every method is as good as they claim they are). The proof is in the pudding. If you witnessed someone who is similar to you going in and getting exactly the kind of results YOU want, then do it!

3. And how it will cost you in terms of time and effort (if you have 2x/week to train, it wouldn't sit well to use a 'vehicle' that will require 5x/week effort!)

Is the road bumpy? Is the road smooth? You need 4-wheel-drives for the countryside, a sleek coupe for the city roads, a hybrid if you want to help save the environment. Choose you destination, route and your vehicle correctly - you will be rewarded with the path of least resistance, and see results effortlessly. 


Decisions on which route to take should only be made when you know exactly where you are. Everything else may just be guesswork.

In order for you to know which road to take, you first need to know where you are, the distance involved, and how are you gonna get there.

Thanks for reading! If you find this article to be helpful in gaining perspective, share it! Tell your friends! 


Best Regards,
Badger Guru



We have a service just for the purpose of helping you find your way.


That 90% of gym goers tend to drop out within the first 3 months of joining a gym?

Let's ponder this for a moment. Out of everyone who's joining a gym this 1st January, 90% will drop out by 31st March 2016. In view of this, knowing exactly where you stand will allow you make better decisions, avoid serious mistakes, stay consistent and optimize your results. 

Since you're reading this today, I have something to offer you.

Here at HBCF, we've put together a service that allows people to know exactly where they stand.
We call it the Assessment Session.
It is divided into three simple steps, and can be easily done within an hour plus.

- STEP 1 -

In Step 1 we test your performance, not just how much muscles and fat you have.

This is because someone who looks good with low fat and high muscles may not perform well,
but someone who performs well will look good.

Fitness and Looks are two quite separate things; some people are born with it, while others worked for it. Therefore, performance is a more reliable method of assessment rather than the traditional body composition analysis. 

In Step 1, we test three main facets of your fitness:

  1. Your ability to carry external weights, which shows your strength and your muscularity.
  2. Your ability to carry your own body weight, which indicates your power-to-weight ratio. This allows us to measure how lean you are without actually having to weigh or measure you.
  3. Your flexibility through all your major joints. This indicates how ready you are to learn & perform various movements that can assist you in your goals.

Once this process of gathering data is done, we know enough about their your body to prescribe a program you can do for general fitness. But in order to find out what kind of program is most suitable, we need to know more. This brings us the second stage:

 - STEP 2 -

Here we'd sit you down to get to know you better. We delve deeper into:

  • Goals (obviously)
  • Priorities. 
  • Schedule. 
  • Lifestyle and Preference. 
  • Likes vs. Needs. 

All the above variables are important, but often neglected, points to take into account in the creation of a suitable regime. After carefully weighing these factors, the path to your fitness becomes clear and we may move on the final stage where we propose a solution for your fitness.

- STEP 3 -

If goals are destinations, then the other variables are things that we need to navigate around on. Like geography, it is rare that we find a road which will take us directly to where we want to be. Sometimes, we need to hop on to one highway and switch to another before we can finally arrive at our destination. The same applies for fitness.

Here we will outline for you your wants, needs, possible routes and the one that you're currently heading. We'll tell you everything and provide a detailed analysis of the state of your fitness. Perhaps we'll even figure out a way to work together!

Putting it all together...

Pulling a generic program out of somewhere is not the most prudent course of action. Without proper consideration, the path you take may throw you off balance (due to inconsistency or injuries, among others), making it difficult to get back on track.

Choosing the right path makes getting fit relatively stress-free, and it is easier to stay consistent because everything you do aligns with your 'quirks'. Following the path of least resistance allows you to stay safe and consistent, which ultimately lead to results. 

Here at HBCF, we understand that finding this path may be a complicated process.
If you don't feel like doing all of that, we offer to do all the thinking for you so that you don't waste any precious time in 2016. 

We provide 1:1 workout/assessment session with one of our qualified coaches where we test everything that we talked about. At the end of the session, we will offer our insights into the direction you may be heading, give you an analysis of any stalled results you may have, and propose solutions to you. All this will cost only:


Call/Whatsapp 016-9730 448 (Felix) to set up an appointment today. We have limited slots so do it quickly to reserve your slot BEFORE this New Years Eve. 

Best Regards,

The Badger Guru