The Health News You Need

How does Classical Pilates differ from contemporary renditions of the method? Let’s break it down. ...

As 2020 draws to a close, we look back on a great year of learning the Classical system at Flex Studio ...

We chat with yoga instructor Héloïse Chong about her yoga journey and how practicing yoga can impact your life not just ...

Flex Studio Director Heather Thomas Shalabi shares a vegan recipe she made last Thanksgiving ...

Former banker Sangyoung Cho from Korea talks about how Pilates fixed the back pain that plagued her for years ...

What should you ask your instructor to make the most of your time and Pilates practice? ...

While weightlifting gives you fast, noticeable results, it could actually be messing you up in the long term. ...

How can you choose a good Pilates studio? Find out by asking these ten questions. ...

Increased strength. Increased range of motion. Faster speed. Injury prevention. Performance improvement. Better posture. Solid ...

PSA to all pregnant women: unless your OBGYN advises, bed rest is the WORST advice...ever! ...

With autumn well on its way, we’re celebrating with the classic whole-grain pumpkin loaf with two-thirds less sugar! ...

Osteopaths examine a person’s overall well-being and work to treat the body holistically... here’s everything you need to know ...

Take your beverage menu to the next level with this immune system-boosting, flu-fighting cocktail recipe ...

“Getting back to shape was one of the biggest things for me, because I hated feeling weak.” Divya of The Veggie Wifey begins her ...

If you’re used to hitting the gym or studio, adjusting to a fitness routine at home may seem impossible... but it can be done! ...

Virtual classes usually come at the fraction of the price of physical classes, so this might be your best chance to interact ...

French-Canadian-Chinese Energy Healer and Yoga Teacher Héloïse Chong introduces the Hong Kong yoga community to Chakra flow and ...

Dieting can bring countless benefits to our lives beyond weight loss — but only if done right. Holistic Nutritionist and co ...

Rich in nutrients as well as in flavour, this dish is the perfect one to add to your weekly rotation at home this season ...

A refreshing salad packed with nutritional goodness? Yes please! Beat the heat with the Healthy Halloumi Grain Bowl, a summer ...

Flex Director and Co-founder Heather Thomas Shalabi lays out 6 expert tips to help you perfect this Classical Mat Pilates ...

As with pregnancy, postnatal recovery comes with its own set of challenges. Senior Pilates instructor Nicole Serje breaks down 4 ...

Feeling overwhelmed by the barrage of news about COVID-19 lately? You are not alone. Read on for some useful tips from Flex ...

As the summer season approaches, Nosh Meals shares a new recipe that will leave your body feeling refreshed and nourished at the ...

Find out how well you know the method in this fun quiz by Juliana Lopez Casares, Senior Pilates Instructor at Flex Studio Hong ...

Yoga instructor Viv Kan tells us all about the amazing tool she’s fallen in love with and why you should get in on the trend! ...

We all know how great Pilates is but can it save lives?! It seems like it did back in 1918! ...

We talk to professional dancer and model Sabrina Anderson about why she chose this Barre workout Hong Kong as her go-to exercise ...

Looking for a dish to help boost your immune system? Cherry Law, a nutritionist at Eatology shares this quick, quarantine ...

Known as one of the best yoga Hong Kong instructors, Tryphena Chia tells her story of growing her 10-year practice across ...

Every year, FLEX Studio celebrates the Pilates mat throughout March together with the global Pilates community ...

SpiceBox Organics introduces a virus-fighting snack that’s perfect for spring ...

We chat with Certified Nutrition Professional and Yoga & Pilates Instructor Jessica Williams on detoxing in this fast-paced ...

Well-loved Flex instructors Chelsea Rusnak-Wong and Cheng-Fang Wu open up about their own pregnancy experiences in this ...

Pilates Master Instructor Tiziana Trovati shares how her background as a dancer and yogi has helped shape her Pilates philosophy ...

Divya Butani of The Veggie Wifey shares with us this quick recipe that takes only 20 minutes to prepare. We’re delighted to ...

For me, Pilates is not just a physical activity, it’s a philosophy of life. It’s about who you become on this path the journey ...

Everything you need to know about detoxing in Hong Kong. We chat with Jessica Williams, who leads her annual 6 day detox on ...

Divya Butani of The Veggie Wifey shares with us this quick recipe that takes only 20 minutes to prepare. We’re delighted to ...

Former dancer Maria Merolla launches Flex Hong Kong’s first ever Yogalates classes ...

Quick reminders from Joseph Pilates himself on keeping healthy habits to live the good life (And yes, there is such a thing as ...

How did you get into Pilates? My own results. I was sore and tired from weight training. I also realized I was around a lot of ...

Divya Butani of The Veggie Wifey shares with us this quick recipe that takes only 20 minutes to prepare. We’re delighted to ...

Qualified psychotherapist, academic and dance educator Brenton Surgenor believes in the power of combining mental focus with ...

Quick reminders from Joseph Pilates himself on keeping healthy habits to live the good life (And yes, there is such a thing as ...

Senior Pilates instructor Nicole Serje says that beyond getting back in shape, new mothers should focus on doing what’s best for ...

Chef Mike Boyle of adds some Mexican spice to our healthy diet this month ...

If you want to slim down, then get sleeping! Flex director Heather Thomas Shalabi explains how to get the sleep you need so you ...

We return to the origin of Pilates: its founder’s vision of complete coordination of body, mind and spirit ...

A fresh and light Thai-inspired salad with tamarind squid ink aioli and edamame ...

Is there a game-changing difference between Pilates and gym equipment? Answer: Hell yes! ...

Mika Childs, Hong Kong’s first licensed Yamuna Body Rolling practitioner, shares how the practice has changed her clients in ...

Healer and master teacher Yamuna Zake pioneered this body therapy using balls to self-heal from bone to muscle ...

These Flex instructors debunk common misconceptions about Pilates ...

Whether you’re new to Pilates or trying to reassess your practice, this quick refresher will point you in the right direction ...

The team from healthy eating counter-serve Fete Up has shared with us the recipe for their delicious and unique Sichuan ...

Alycea Ungaro, visiting Hong Kong from REAL Pilates NYC, breaks it down for us ...

Believe it or not, core muscle control has a positive impact on stress. Heather Shalabi explains how ...

We catch Master Pilates Teacher and Kathy Grant Champion Blossom Leilani Crawford ahead of her trip to Hong Kong this month ...

A rainbow of veggies packed with Vitamin A, B, C, and K yum! This recipe from KNEAD Hong Kong is a “veggie bomb salad” perfect ...

The Flex Co-Founder unpacks why fitness centers have recently been adopting a dedicated “Intelligent Movement” approach to their ...

The last couple of years have seen the rise of “transformational travel” as the new holiday model. Is it for you? ...

Brazilian-born Gilson Melo — second generation Classical Pilates guru — makes the argument for why “regular-ish” practitioners ...

Pasta and healthy — is there a way to make it work? An Italian would know! Private Chef and travel guru Andrea Oschetti shares ...

Broccoli salad reinvented with cranberries, nuts and seeds in creamy poppy seed dressing This month, Flex Yoga Program ...

Do you find yourself repeatedly falling short of your fitness goals? Do you find yourself struggling to hit a target you’ve set ...

Flex Studio celebrates Yoga Month this June by offering two weeks of unlimited yoga access! Can yoga change your life? Ask ...

Fitness experts from FLEX Studio share their secrets to getting that elusive summer body. Bikini season is here and might stick ...

Do your kids think working out is boring? They can think again. The new FlexKids and Flexteens terms are back – and they’ll be ...

Want to stay lean, upright and strong into the middle-ish years of your life and beyond? Then get some weights into your. ...

Yes, it’s true! You can burn calories in half the time. And it’s not just Flex offering this sage advice. It’s backed up by ...

Not all salads are created equally, and while the humble chicken salad is just fine, this Asian Chicken Slaw with Lime and ...

Flex has a new yoga program, just in time for the warmer months. Why? Because we are a full-service studio and that includes a ...

The ultimate ‘trainer trio’ – Michelle Ricaille (yoga) Heather Thomas Shalabi (Pilates) and Yamuna Body Rolling (Mika Childs) ...

Modern, light, luxe and versatile, the new spring-summer range of athleisurewear at both Flex studios has arrived. Once you try ...

Komune in Wong Chuk Hang serves delicious lunches for that also target the health-conscious. And now, they have a new Flex Kale ...

People keep asking us for a green soup recipe that tastes delicious and is a powerhouse of nutrients. Here, Heather Thomas ...

Working out with colleagues is super fun. But don’t take our word for it. This boss explains how team bonding has been enhanced ...

Do you run or love road biking? Read on to hear how Pilates had transformed trainer Gilson Melo’s running and cycling - and how ...

It’s happening slowly, but every week, more and more Hong Kong people are realizing the total body-mind benefits of ....... ...

It’s called The Tower of Power for a reason. But do not fear. this amazing piece of equipment is ideal for complete beginners ...

This quick-fix recipe comes courtesy of Viv Kan, Flex’s newest yoga recruit and a pro when it comes to living a balanced. “ ...

Have you practiced Pilates on a Reformer or Tower for a long time? If so, how does it feel when you go back to the mat? We. ...

Vivian Kan used to spend her days in an office working in financial services. Now, each and every day, she’s living her dream. ...

The new year is well and truly under way. But have you already lost sight of your wellness goals? At Flex, we know that February ...

It’s happening slowly, but every week, more and more Hong Kong people are realizing the total body-mind benefits of ....... ...

You may remember the first time you learnt to swim. It wasn’t easy at first, but after a few intense sessions in the deep, you ...

Who would think the humble hummingbird would factor into a weight loss scenario. Why? It has the highest metabolic rate among ...

Yoga and detoxes go hand in hand. Together, they strengthen, energize and imbue a sense of wellbeing and calm that can help with ...

It’s warming, tasty and soothes the soul, which is just what you need from a hot drink in the winter. Jessica William’s Warming ...

It’s a thing. Seriously. And it’s a very good thing, too. Basically, the new trend of being a Philanthrofit is someone who ...

Like ‘fake news’ and ‘clean eating’, the word Detox tends to divide people. But as it’s coming up to another New Year - and ...

Be the example. That’s how simple it is. There are no excuses, because you don’t have to be a physical fitness hero to ...

Jessica Williams has a secret weapon when doing a cleanse - a go-to drink that’s quick, tasty and boosts the mind and body. ...

Gilson Melo is no ordinary fitness trainer. He’s a second generation Classical Pilates guru, and now he’s at Flex, inspiring ...

Never done a private Pilates session? You should, says Flex client Natasha Tariq. ...

Three times a week, a group of co-workers from the offices of Hong Kong’s The Executive Centre (TEC, https://www.executivecentre ...

It may not be freezing out there, but a warming soup is always welcome in the cooler months. Jessica Williams, the co ...

Do not be afraid of trying the Pilates Cadillac - which we know does initially resemble playground apparatus – found in Flex’s ...

Everyone loves pizza, and Hong Kong-based wellness warrior and founder of Compare Retreats, Dervla Louli, is no exception ...

We hear this term a lot – decompressing the spine. But what does it really mean and why is it important that we do it? Joseph ...

There are four main R-words when it comes to ensuring your post-natal journey works best for you: Rest. Repair. Realistic. ...

Mother-of-three and highly experienced post and pre-natal Pilates trainer, Nicole Serje, does not shy away from getting her ...

Welcome to Week 12 of our Summer Series Videos! Andrea continues with the trusty exercise ball, an easy way to improve balance, ...

Welcome to Week 11 of our Summer Series Videos! This week, FLEXtreme Director Andrea Ramirez continues her fitness workout with ...

Welcome to Week 10 of our Summer Series Videos! This week, Andrea shows us how to strengthen the entire body and help torch the ...

Welcome to Week 9 of our Summer Series Videos! This week, FLEXtreme Director, Andrea Ramirez guides you through a full body ...

It’s time to get to know your new Flex Fam! Existing clients – if you refer a friend to our new Explorer’s Package (HK$2300 for ...

You may have seen a chair-like piece of equipment at a Flex studio and wondered what it’s meant to do. Is this where you get to ...

What fuels a vegetarian yogi, Delia Leung, so she can keep on doing those back bends? ...

Welcome to Week 8 of our Summer Series Videos! As promised, this week, yoga guru Victor Chau shows us more of his prowess on the ...

Welcome to Week 6 of our Summer Series – Yoga with Victor Chau - where our instructors show you how to keep fit and healthy when ...

Welcome to Week 5 of our Summer Series! This week, superstar Flex yogi Victor Chau impresses with the first of four weekly yoga ...

When your yoga instructor explains that part of the class is to try to be ‘present’, what does he or she mean? ...

Is it a fitness studio, or a torture chamber? When you don’t know how they are used or for what reasons, they seem like an ...

How can you go past an easy, healthy and fresh Italian sauce to keep the family happy? Recipe by Jessica Simkin ...

Flex Pilates instructor extraordinaire, Cheng-Fang Wu, shows you how to continue strengthening the lengthening over the holidays ...

Flex Pilates instructor extraordinaire, Cheng-Fang Wu, shows you how to continue strengthening the lengthening over the holidays ...

Welcome to week two of our Summer Series! This Monday, Heather Thomas Shalabi continues her Pilates workout, so you can keep up ...

Welcome to our special Summer Series weekly videos, designed for you to workout safely and effectively when on vacation during ...

Here, Fitness Trainer and FLEXtreme Director Andrea Ramirez tells how to find the ‘sweet spot’ for maximum efficacy: It’s ...

She’s a very popular Yogi, a mother, an organic food and detox workshop devotee, plus a bit of a guru in the health and fitness ...

Give your kids’ their mac ‘n cheese fix with this healthy version from www.ohsheglows.com, suggested by Flex yoga guru Michelle ...

Highly experienced, super fun and a newish fixture in the Flex Family, instructor Kgosi (Ho-see) Moncho gives us an insight to ...

It’s easy to get into bad habits. Once your brain is focused on work when at a desk/laptop, how can you possibly stop your neck ...

We know it’s wonderful for the entire body, but Pilates also has posterior perfecting benefits that will boost your strength and ...

Looking for a natural approach to your health needs? This brief list of what’s best for you will help! ...

If you want more energy at work or play, or simply a delicious, family-friendly breaky on a lazy Sunday morning, you can’t go ...

Why is everyone talking about new FLEXtreme trainer Andrea Ramirez? Is it the boundless enthusiasm and energy she gives to all ...

We are so excited celebrity yoga guru Victor Chau is now teaching at Flex. Here, the globetrotting guru tells us what he ...

Flex has gone global! This month, UK-based welltodo.com – a wellness news platform with a global reach – has featured Flex ...

The answer here is yes! Here, two of our most experienced trainers, Xtend Barre® and Pilates instructor, Anna Serafinas Luk and ...

Want to finally deal with those pesky aches and pains? Unsure what kind of practitioner is best for your needs? Here, we let ...

Here, Pilates trainer and scuba diving extraordinaire, Juliana Lopez, explains TWO tiny tricks to ensure you keep your spine in ...

Stop press! Flex co-founder and director Heather Thomas Shalabi has opened her refrigerator door, so we can see how this health ...

She admittedly lives on salad, but there are times that Flex co-founder and director Heather Thomas Shalabi likes to warm things ...

Want to know what the trainers always keep handy when on the run? Luckily for us, High Flying AntiGravity® instructor Rebecca ...

This research was undertaken to see how prescribed exercise could improve the affects of chemotherapy. Anecdotally, all the ...

Q: Hi Raul Bravo. You’re a Pilates and Fitness Trainer at Flex. Is my muscle strength imbalance common? A: It’s a normal ...

Want to know what the gurus know? Every month, our top trainers will advise on what helps them stay fit, healthy, strong and ...

Opening someone else’s refrigerator is culinary voyeurism. But it’s even better when that fridge belongs to a health and fitness ...

When Nicole Serje isn’t teaching Pilates, running, hiking or hanging out with her family, she’s eating nutritious food that ...

Taking charge of your wellness is often based on exhaustive personal research. But sifting through the plethora of information ...

How to get bored with exercise 101: do the same workout at the same pace, over and over again. But there’s also another reason ...

If you love Pilates and want some serious inspiration, look no further than Andrea Maida. US-based Andrea – coming to Flex&# ...

Flex is turning yoga on its head; pardon the pun. With super professional new faces, new classes and new energy, we have a ...

So you’re unsure about paying for private training (PT)? That’s understandable. Classes are cheaper, fun and effective. Yet if ...

We can feel ourselves warming up just looking at this soup. Pomegranate Kitchen, a catering and events company with two venues ...

From Costa Rica to Hong Kong, Nicaragua and back to Hong Kong, Andrea Ramirez is the kind of fitness trainer who garners a ...

The so-called battle to go greener, cleaner and healthier in the kitchen is easier than you think. From the tools you use to, ...

How do you choose the most effective complementary or ‘alternative’ therapy? If you lack energy, are trying for a baby, suffer ...

It might be so-called Dry January for many, but that’s exactly when these healthy hydrators come in even handier. Thanks to the ...

Doing a cleanse in the New Year and not sure where to start? We hear you. Buying dietary supplements these days has become as ...

You may know that an active kid is more likely to be a child who sleeps, studies and feels better, but research keeps piling up ...

Not sure what clothes work best for you when working out? Who better to ask than those tirelessly on the front line of fitness ...

This delightful dish-for-one will fill you up and keep you going throughout the busy holiday season, without packing on the ...

Em Lieginger had three children aged three and under when a 20-Hour Pilates challenge caught her eye. Initially, she thought ...

You’re working out, eating well and drinking plenty of water. But your mind is racing and you can’t sleep? Or you wake up ...

There is no doubt anymore. Exercise is medicine. Surgeon Jordan D. Metzl, a New York-based sports medicine physician and fitness ...

So the weather is slightly cooler (phew) which means it’s time for us to break out the heart-warming soups, with easy and tasty ...

He’s not a vampire. Nor a bat. In fact, Tamar Begum is a super fit former gymnast who has transformed into the city’s most ...

If sitting is the new smoking, then it’s no surprise that sciatica is the new tennis elbow. In fact, sciatica is often caused by ...

It’s the start of autumn/winter 2017 – and that means beautiful new season Athleisure-wear styles are hitting the streets. ...

In Sri Lanka, instead of stuffing their faces with sugary muffins to get them moving, the locals savour Gotu Kola, considered a ...

Gwyneth Paltrow has gushed about it on her blog. It was performed with A-list celebrities at the Presidential Inauguration of ...

It was only after keen runner, hiker and yoga enthusiast Ee Chang’s chiropractor diagnosed her with mild scoliosis that she took ...

  Ever wondered how that one athlete makes it to the finish line first, despite his or her competitors being as well, ...

Sweet and sour, fresh and light and literally bursting with flavor, this delicious salad – courtesy of the stunning seaside ...

Five years ago, Lisa Lam was working as a fashion buyer in Hong Kong. The hours were long and it was a stressful environment. “I ...

Just back from holidays and looking to get back into a workout routine? Then get your dancing shoes on! The newest member of the ...

It’s not just what you eat. It’s also highly likely that it’s when. There are a few scientific global studies and researchers ...

Stop Everything! It’s Time To Make This Watermelon Salad Ditch the lettuce. Instead, create this mouth-watering salad with a ...

Yes, you can have pasta! Thanks to the inventive people at The Cakery, we have been treated to a summery, fresh and delicious ...

It’s 4pm and that little voice in your head is telling you to reach for a packet of crisps. Yet those extra kilos are still ...

Can you change your body in two weeks? You can – yet it has more to do with your mindset than your physical self. Why? To shape ...

Tennis elbow is so yesterday. Today’s biggest complaint is ‘text neck’, a back, neck and headache issue (and an instant triple ...

We feel we couldn’t live without our smart phones. But some observers are still very worried about the radiation they emit, ...

Boost your swimsuit confidence this season with these fast-fix Pilates and Xtend Barre© moves, courtesy of Flex co-founder Anna ...

Maybe you think you have it. But do you? Mental Wellness is different from being diagnosed with a mental illness. It’s ...

Meet Cindy and John Hetherington and their two girls, Teya (10) and Lila (8). The family (and pet dog, Buddy) resides at the jaw ...

You’re feeling good, your body’s warmed up – and then the class moves on to a pose you find deeply challenging. But instead of ...

The morning rituals of the mega successful have become aspirational for those seeking to find more energy and creativity in ...

We all know it’s the little pleasures in life that bring a smile to our faces. So denying yourself something delicious to eat is ...

Who better to ask about pre-natal wellness than a healthy pregnant woman? Victoria Tang – co-founder of creative agency ...

Good posture works wonders. Not only can it put an end to pain, but standing or sitting tall also helps us look longer, stronger ...

Virgin? Coconut? Extra Light? Who really knows? Cooking your food with the most nutritious and safe oil should be easy. But with ...

Need energy during the day? The fabulous foodies at meal planning and delivery group NOSH have blessed us with this delicious ...

You know a workout is much more likely when you look fashionable and fabulous (code: baggy t-shirts be-gone). And with summer ...

Katie Duff was a professional dancer and aerial performer at Disney parks in Japan and Hong Kong. To the observer, she was at ...

CJ Gurtin was tired. She was run-down, craving sugar and caffeine. There was no denying her body was telling her she needed a ...

The clever people at Hong Kong’s Eatology (www.eatologyasia.com) have come up with this dairy-free, super delicious sweet treat ...

Who doesn’t love a sweet treat? The good news is, you can – without giving up a healthy approach to eating. This tasty, ...

Most people don’t understand ‘The Hundred’, originally Joseph Pilates’ first exercise in the mat work sequence, otherwise known ...

You might not be in the running for an Academy Award, but you can still get the dewy, fresh and healthy skin we’ll be seeing on ...

If you feel the need to overhaul your diet after the holidays but don’t know how to start, look no further than the experts. ...

If forgoing your favorite treats and foods sounds too much like hard work this new year, try this mindset; choosing alkaline ...

These pancakes are the favorite breakfast treat for Flex fitness instructor Tylira Miller-Crispe. When she feels like something ...

As if Pilates wasn’t already one of the leading body-mind workouts, it also has numerous celeb ambassadors who just can’t get ...

Most people associate Pilates with the core, and they\'re not wrong. However, Joseph Pilates’ Contrology movements all initiate ...

Anna Agawa is one of Flex’s two aerial instructors. She recently took some time out of her FlexKids and Teens aerial class to ...

Everyone has their own favorite way of spending the turn from an old year to a new one, whether it is about hibernating with ...

Flex instructor Bonita absolutely loves food, so having something to look forward to upon waking up is important to her. \"I ...

If you think that cutting down on all fatty foods and scheduling long exercise sessions are key to burning fat, then think. ...

This is my go-to comfort drink at the end of a long day or to heat up when it is a bit chilly outside. Spicy, warming and ...

Flex instructor Elvin Beh has taught Pilates and Gyrotonic for some time, but earlier this year he fell in love with Xtend. ...

The end of the year brings so much fun and celebration, but it also has us feeling at our most challenged. There’s the influx of ...

Post birth, the natural instinct of a mother is to focus on their new baby, as well as any older siblings and their husband. Her ...

Do you have memories of being able to bend over backwards as a kid? I remember it being easy and intuitive back then, but fast ...

Originally from Melbourne, Pim Sereika has lived in Hong Kong for nearly three years and is a physiotherapist with a special ...

This is such a tasty quinoa dish, ideal as a hearty lunch when you’ve got lots of running around to do in the afternoon, or a ...

Maria Bizri of Pomegranate Kitchen fell in love with the hustle and bustle and the art of cooking and sharing food in the ...

Has your hectic life got you feeling a bit run down? Have you spotted a few new lines and darker eye circles in the mirror ...

Sometimes you wake up and you’re already tired. Other times it’s that early afternoon slump. Or perhaps you regularly fall ...

By Shima at Sesame Kitchen Soups are a great way to warm up when the weather gets cooler, and this tomato soup demonstrates how ...

Anna Agawa was born and raised in the Philippines, and has lived in Hong Kong for five years. Katie Duff grew up in Victoria, ...

Urban Hatch founder Sofie Jacobs explains how a mother-to-be can optimize her health and that of the baby’s with a few simple ...

By Flex Senior Director Genevieve Roy-Theriault This is an easy to prepare, express recipe that can be served without a fuss, ...

Did you ever wonder why a Pilates class always follows the same sequence of moves? Back in the 20s, 30s and 40s when Pilates was ...

For those who need scientific proof to truly believe practicing yoga and Pilates is good for your health, one neuroscientist, ...

Sign up for Flex’s Pilates Challenge and you will be fast tracking an improvement to every aspect of your lifestyle and fitness. ...

Katherine Smidt and her family moved to Hong Kong 23 months ago and Katherine took her first Pilates class with Anna at One ...

Back pain is one of the most pervasive ailments of our modern society. When you suffer from back pain, it not only limits what ...

By Flex Pilates instructor Megan Farrugia This super easy, cheerfully bright salad is great on its own as a healthy lunch or ...

Flex instructor Megan Farrugia assures us that although this dish looks impressive, it is in fact ridiculously easy. Full of ...

The crisp, clean air, the beauty of a mountain covered in snow, and the exhilarating speed, balance and control that comes into ...

Back pain? Sciatica? Headaches? Sinusitis? Creaky, stiff muscles? If you have any of these chronic and on-going issues, working ...

Familiar with the mid-afternoon energy drop that has you reaching for coffee, snacks and candy? The solution to keeping your ...

No, this is not about flossing between the vertebrae. Like our dental hygiene, we should care for our spines on a daily basis. ...

The years clock up crazy fast. I am so sure that Hong Kong time clicks by double time. How can it be September already? And how ...

When is the core not just the core? When you’re doing Pilates “While the core may often be the first thing to be mentioned in ...

As a young, single female I can’t abide cooking for one person, and certainly don’t have the same gusto as for two or. ...

Teens - the earlier you start Pilates the better! Why? Because you’re building an inner dictionary of “intelligent movement” ...

Everyday life’s sedentary nature and repetitive movements, interspersed with exercise, exacts a unique toll on each of us. ...

There really is no downside to going on retreat. A welcome and well-deserved escape from the urban jungle, a retreat offers a ...

By Coconut Matters Serves: 4 cups My homemade granola clusters are addictive. But that’s not the only reason I make my own ...

LA athleisure brand Garbe Luxe has hit Flex Studio shelves and the beautifully structured, clean-lined pieces with high-fashion ...

The walk from change room to yoga mat is increasingly becoming a catwalk, with students turning up in head-turning outfits that ...

There’s a new face at Flex. Dani Bruns is an aerial specialist and will be introducing Aerial Yoga, Flying Arts and Flying ...

This recipe may seem a little complicated to put together, but the results are spectacular. And the various elements can also be ...

Christina Ko is an editorial director and Pilates convert. She swears by the posture, fitness and body awareness it brings to ...

Sometimes the thought of lunch is all that gets me through a long, busy morning of work. But swapping a leisurely gastronomic- ...

Bust desk-related aches and pains for good with these exercises recommended by Flex co-founder Heather. Ideal when the majority ...

By Punam Chopra, SpiceBox Organics Store and Café This carrot soup is very nutritious, gathering together healthy vegetables, ...

What’s the best way to look radiant at your wedding? Be super healthy, feel great physically, mentally, emotionally, and let ...

Boost healing and banish stress with lavender, tea tree and frankincense, three of the most universally loved and used oils. ...

Calm backache, quieten allergies, soothe anxiety and feel uplifted – all these and more are within 20 second’s reach with ...

By Chef Priscilla Soligo at Raiz The Bar www.raizthebar.com (Serves 1, or double the recipe for 2) This is a scrumptious and ...

Evelyn Hue took up Pilates over ten years ago in 2005 our of curiosity, and it wasn’t long before she had trained to be an ...

You’re away for the summer and your usual workout routine is in danger of disintegrating into lie-ins, time with friends and ...

Swimming is a very technique driven sport requiring power, control and correct body alignment to glide through the water. ...

By Flex Pilates instructor Nicole Serje These are my go-to mid-afternoon snacks, or sometimes I’ll have some after dinner if I& ...

Step on to the mat in the middle of a challenging day and the world stills. Take a deep breath and the spirit rejoices, the mind ...

How is your diet? Do you struggle to eat mostly healthy wholefoods? Are your veggies from supermarkets rather than farmer’s ...

It was Indian PM Narendra Modi who suggested to the UN there should be a day set aside each year to celebrate yoga. June 21st ...

selenium. People who regularly eat nuts are less likely to experience heart attacks or die from heart disease ...

Rhonda, a senior Pilates instructor at Flex, has been playing tennis her whole life, but she took it up again more seriously ...

Tennis is a high speed, high impact game requiring mobility, flexibility and power. Pilates is a great way to boost your ...

Week-long workshops in dance, yoga and Pilates are wonderful for kids. Building on their progress day by day, skills are, ...

So easy to make, this dish can be prepared in advance as it doesn’t go mushy and it is packed full of healthy ingredients. ...

Every year the world celebrates Pilates on Pilates Day, the first Saturday of May. Across the globe community events and ...

Flex’s new AcroVinyasa classes are taught by Jessica, whose background in gymnastics and aerial arts is the perfect foundation ...

Breath is the fundamental source of our body’s energy, according to the Pranayama practice of Yoga and Ayurveda. We breathe ...

By Yogi Bangora My days start early. I wake up at 5am, as my first lesson is at 6.30am. I wake slowly – the rest of Hong Kong is ...

Jan has practiced dragon boating for 13 years. She loves the team spirit of the sport, being outside on the water immersed in ...

Among other exercises, The Round Clinic advocates regular yoga as a great way to strengthen and repair various physical issues. ...

So easy, so healthy and so delicious, this fruity, peanutty combination softens overnight creating an easy-to-eat, energy ...

To excel at (and enjoy to the max), dragon boating ideally you need endurance, strength, power and coordination. Here are Jan’s ...

Petrina Steains is a long-time runner and brought Pilates in to her exercise routines after she gave birth to her third child in ...

If your yoga flow is tiring you out faster than it should, or if you’re not sure you’re quite nailing your poses, turn to a ...

Shapely arms are things of absolute beauty. There’s something about having lean, toned arms that adds exponentially to how sexy ...

There is so much junk in store bought cereals, I always make my own granola. That way I know exactly what I’m eating. ...

By Kate Woodworth This illuminating article by Kate Woodworth explains what a yogic diet is and why it is important. You’ll read ...

At Flex our Xtend Barre classes are always popular and this April we will be launching our annual Xtend Barre Challenge. The mix ...

Karin Ubbiali is Flex’s Children and Teen Pilates instructor. She has been imparting the wonderful expertise of Joseph Pilates ...

Coconut flour, unlike its other wheat-free flour alternatives, can be a little tricky to work with in the kitchen. Having said ...

There\'s a reason your girlfriend can’t get enough of mat classes—they work. From a stronger core to better sex, here\'s why ...

Flex’s January Fitness Challenge #JanuaryJumpstart saw a group of members complete 15 classes in 30 days. Laura Paul of Healthy ...

Jade Chang started practicing Pilates over a year ago when a fellow golfer suggested she work on her core and flexibility in ...

When you’re expecting it can be tempting to focus on everything else other than exercise. You may also be wondering which are ...

By Maddy Lucier Increased strength. Explosive power. Better flexibility. Increased range of motion. Faster speed. Injury ...

If you thought Pilates was all about the core – prepare to have your mind stretched as much as your body. Heather’s upcoming ...

It can be bewildering how many different types of yoga there are to choose from. At Flex, for example, we have many kinds. ...

From 11th to 15th February, Benjamin Degenhardt will be in Hong Kong to lead Classical Pilates teacher training, Trio classes ...

Alice Lam is a marketing manager at ImagineX under the Lane Crawford Joyce Group, and has included Pilates in her weekly ...

For many children, scoliosis, or a slight forward-bend hump in the spine, can arise during the second growth spurt when they are ...

By 3/3rds This sweet and savory dish is a healthy and tasty take on the usual bowl of rice. With an emphasis on light, ...

At the beginning of the year we’re all fired up with resolutions to be healthier, fitter and more purposeful. This January, the ...

Setting goals at the beginning of the year is a great exercise in Getting Things Done. Whether small chores or big life changes, ...

Serves 6 Leeks are a winter staple even in the east, and make a deliciously hearty, warming soup. A mild-flavoured member of the ...

By Amanda Fryer-Harris Is Pilates any good for skiers or snowboarding? My reply to this often asked question is, ‘Why would you ...

Stuck for great Christmas gifts this year? Make 2016 yours, your family’s and your friends’ healthiest year yet by giving ...

One year in and Caroline Wong can’t get through a week without Pilates. Working conveniently close to the Flex Studio at One ...

As the weather gets cooler and signals the passage of fall, it\'s time to get warm and baking! Apples are the quintessential ...

Take a gorgeously sunny Hong Kong day and add a beautiful alfresco location, superstar Flex yoga instructors, the USA’s ...

With Michelle Ricaille Can you picture that iconic image of an ape walking steadily more upright until he transforms into a ...

Hana Grotowski is 13 years old and has already been practicing Pilates for three years. So ahead of the curve, she has found it ...

By Shima Shimizu at Foodcraft Roasted nuts and seeds are full of amazing flavours and in this recipe are transformed into a ...

News flash!Along with our wonderful classes in Slacklining, adult, teen and kids’ yoga, hoop and more, we now have over 35 ...

Flex co-founder Heather and her daughter Noor first met YogaSlackers Sam Salwei and Raquel Hernandez-Cruz at the Wanderlust Yoga ...

Flex Studio is proud to be celebrating their 10-year anniversary with a Family Yoga Festival of classes and performances, Yoga, ...

From the first few hesitant steps and balances to inversions and acrobatics, Slacklining has become a staple of the festival ...

In today’s sleep-deprived society yoga nidra, an ancient practice and the deepest of all meditations, might just be the answer. ...

Modelone modelling agency founder, model, actress and micro-blogger Ana Rivera has called Hong Kong home for many years. “I was ...

Yamuna Zake is 60, but you’d never know it. Her body and her energy belie her age, but most of all her face is so radiant it ...

Noor Shalabi has been practicing Pilates for five years, starting when she was only nine years old. “You are never too young to ...

Rosella (hibiscus) is in season right now and I’m enjoying drinking rosella tea at home. This tea can satiate your thirst very ...

Here at Flex we offer Yoga and Pilates classes as our core products. Many people ask us what the difference between yoga and ...

People retreat for as many reasons as there are retreats. The trick is to have an idea what you’re looking for and use the time ...

Micha Chan embodies the calm, spiritual energy we are all lacking in Hong Kong. He discovered yoga for himself in 2001, by 2004 ...

Usually when people see the word \"detox\" they automatically think juice cleanse. However, a proper liver cleanse is very ...

Originally from the East Coast, Emily Lieginger grew up in Boston, Massachusetts. She worked as a public accountant before her ...

Without moving a muscle, right now do a quick body scan and take stock of your posture. If you’re sitting at your laptop or, ...

Prior to Michelle Ricaille’s upcoming workshop Understanding Food Intolerances: Symptoms and Remedies, here is some basic ...

A delicious recipe fresh from Michelle’s kitchen, this fragrant curry is wheat free, dairy free, egg free and meat free. “Wheat, ...

A personal trainer, Elle Kealy has been in Hong Kong for eight years and started working at Flex at the beginning of the year. ...

Taking the family to the beach is always fun, so why not up the excitement and join over 1,000 other swimmers at the Blueseventy ...

The health of today\'s children is compromised by a culture of convenience and increasingly sedentary activity. Eating fast, ...

A great way to start the day right, or as a healthy, energy-laden snack when fatigue sets in, SpiceBox Organic’s Raw Sprouted ...

Do your kids like music? Dance? Yoga, martial arts, action and fun? In that case they’ll love the new Les Mills BORN TO MOVE™ ...

Half French, half Chinese and fully Canadian, Flex’s yoga instructor Heloise has been leading a number of restorative yoga ...

Confession: I have an aversion to arm balances. Aversion (dvesha) according to the sutras, is just another flavor of attachment ...

When I tell people I make coconut butter, many people say, “That’s great, I love coconut oil.” Coconut oils have become very ...

“Energetically summer is a time of expansion. The days are longer and brighter and often we feel the motivation to make healthy ...

Nature is where we belong. It’s no coincidence that the minute we get out to a beach, a forest or a waterfall that we begin to ...

A long-term Pilates and fitness instructor, Gemma Kelly recently moved to Hong Kong from Nicaragua! She lived and worked there ...

This year the Jax Sheko Challenge celebrates its ninth year on July 11th and Flex is sponsoring! With the largest amount of pre ...

VIE Active is one of our favorite apparel brands here at Flex. The mix of high performance fitness fabrics and the gorgeous, ...

Joyce Wah-Sheung Wong has been living in Hong Kong for seven years since relocating back here from the US. A professional opera ...

A Canadian trained registered dietitian working in nutrition for over 15 years, Denise Fair has lived in Hong Kong for seven ...

Most of us have a summer vacation planned, whether it’s a staycation, road trip, or vacation to the beach. Vacations and ...

Not many people are aware of this, but pranayama is one of yoga’s most powerful practices. From the Sanskrit ‘prana’ meaning ...

This article from Live Science talks to five experts who give their opinion on whether a yoga practice can help with weight, ...

Rajesh is the Meditation and Life Enhancement Mentor at Koh Samui’s beautiful lifestyle retreat Kamalaya. Ahead of his workshop ...

Are you into performing? Or do you prefer a focused workout ‘in the zone’? Do you love the idea of flipping, inverting and ...

Bored of the classic Caesar salad? This fresh and fruity alternative is one of the most popular dishes on the menu at Fish & ...

Huge thanks to everyone at Flex who participated in our Namaste Saturday in aid of Nepal. The day raised a breathtaking HK$36, ...

You’ll have the right to roll up your sleeves and bare chiseled ballerina arms with this 20-minute routine. Hot tip for ...

9th May 2015 Flex Studio Island South and Central “It is devastating to see a crisis happening in a country filled with ...

Take the discipline of dance and the principles of Pilates, add weights, a barre, and high-energy, meticulous instructing and ...

Hope Patterson, Flex’s teen ambassador, is super excited to see Teen Xtend Barre© on the Flex schedule, and explains what it is ...

Take a barre class and you’ll be following in the footsteps of some of the world’s best-known icons, including Audrey Hepburn! ...

Flex Studio Island South and Central We are all saddened by the terrible earthquake in Nepal. A humanitarian crisis of this ...

As part of our ongoing series, we find out why real people have taken to the popular practice of Pilates, how it has helped re ...

We tend to place much of our focus on muscle and cardio health, but often neglect to consider our bone health. Our bodies are ...

The Huffington Post has previously written about the ways our bodies get stronger as we age – we get fewer colds, enjoy better ...

A Tasty Dose of Calcium “We love chia seed puddings- raw, refined-sugar-free, decadent and filled with superfood goodness, they ...

This healthy dessert from the Kamalaya Wellness Sanctuary in Koh Samui, is full of vitamins, and a fast and simple way to finish ...

“Ever since I came to Hong Kong, now 14 years ago, I have been helping women to go through the journey of pregnancy and birth in ...

As a trained aromatherapist and an Arvigo practitioner, Jenny Ostling of The Sanctuary, has been fascinated at how she might ...

Jen Kentrup, Yoga instructor at Flex, tells us how she copes with the inevitable changes and thought processes that a women goes ...

We asked real people to tell us about the benefits they’ve experienced through their Pilates practice: how it’s re-shaped their ...

Each weekend, anywhere on the globe, busy executives and overwhelmed mums can be found transforming themselves into weekend ...

‘These are so yummy to have on hand as a snack.’ Says chef Priscilla Sogo of Rawthentic Food.  Refreshing lemon and coconut ...

“I will never forget the day I was swimming and a light bulb went off. I had finally found my core,” says four-time Ironman ...

Just the other day I overheard a trainer-client conversation about setting up the next workout appointment. When given the ...

Iyengar Yoga, named after B K S Iyengar, one of the foremost yoga teachers in the world, is a form of Hatha Yoga that places ...

“Have you noticed that we are up to our ears in health and wellness solutions these days?“ Asks Chara Caruthers from the ...

This vegan, gluten free ‘Kitchari’ recipe from Green Queen is an age old Ayurvedic nourishing stew, consisting of rice and( ...

As part of our ongoing series, we find out why some real people have taken to the popular practice of Pilates, and how it has ...

5 REASONS MEN SHOULD DO PILATES There’s a reason ladies can’t get enough of mat classes—they work. From a stronger core to ...

We know it sounds hard to believe, and we are not trying to tempt you into bad habits, but Pana really is the good-for-you ...

Joseph Pilates was passionate that his method of fitness would be incorporated into the lives of children and teens.  Flying ...

Beyond Yoga is now available for the first time in Hong Kong at Flex studios. All the way from Santa Monica, Beyond Yoga has a ...

Healthy fun! Vibrant energy, lively chatter and unabashed excitement – that was the atmosphere at our Teen Open House ...

Quinoa patties are incredibly filling. This recipe from www.greenqueen.com.hk is versatile in that you can use various ...

We’ve asked real people to tell us about the benefits they’ve experienced through their Pilates practice: how it& ...

January is a great month for getting into (or back to) a yoga practice. “When you step onto your mat you may alter a lot more ...

Musculoskeletal and postural problems in teenagers are on the rapid increase.   Three members of our Flex team, Donna Gee ...

“Can winter fare be both vibrant and comforting? I think this colourful soup is proof that it can. Sometimes it feels difficult ...

In the third and final part of our Teen Time series, we interview six real Hong Kong teenagers who are living active lives – ...

Holidays can take a toll on our bodies, even extreme health nuts.  There is enormous temptation to let regular body exercise and ...

Setting New Year’s resolutions is an annual tradition where we fix life goals and self-improvement promises for the coming ...

personal motto of Yamuna Zake, creator of the Yamuna® Body Rolling practice. Flex was thrilled to host Yamuna’s first visit to ...

Feeling frustrated at having to stay in Hong Kong over the festive season? It may seem as though all your friends are rushing ...

By Flex Teen Ambassador, Hope Patterson In the second part of our Teen Talk on fitness, we ask six active Hong Kong students, ...

We have asked some real people to discuss how Pilates has helped shape their body, sports performance, and day-to-day strength. ...

CRANBERRY TURKEY MEATBALLS Why not try a different take on the traditional turkey dinner. These healthy cranberry turkey ...

JadeYoga plants a tree for every yoga mat sold – http://www.treesforthefuture.org JadeYoga is committed to making the’ ...

The level of stress encountered during the holiday period has been likened to that experienced during divorce or a house move! ...

By Flex Teen Ambassador, Hope Patterson If you think all teenagers just want to spend the weekends lying in bed, think again. ...

This healthy recipe from Teresa at www.thehealthychef.com is based on the Polish recipe for Rosół.  It has been tweaked to ...

Winter is here, and although it’s a great time for feeling cozy and homely, the cold temperatures and low humidity can take a ...

Ever wondered what makes your trainer tick?  We have asked our instructors at Flex five simple questions about their work, life, ...

Want to regain balance in your life?  Here, mindbodygreen.com writer Resha Patel helps us understand the 7 different chakras and ...

Many of us – particularly women with children – have asked ourselves the question when it comes to taking care of ...

We walk, run and balance on them every day – while wearing shoes that constrict and contort them. Yet how often do we care ...

Flex has made the list of Net-a-Porter’s top three global Best Barre studios, alongside London’s BARREtoned and New York’s ...

You workout, you eat welldo you want your skin to look as healthy as the rest of your body? Here, we ask Dr. Stephen Kirkham ...

Meet former ballerina and contemporary dancer Cheng-Fang Wu, a Pilates instructor at Flex Central and now, Xtend® Barre trainer. ...

It’s no secret that teens are typically Yoga and teenagers? Yes. It could be the answer! Experts say it can help build ...

Pining for Coachella? Jessica Alba hits the gym in a festival-motif crop top and form-fitting workout leggings As the sun ...

They say it’s not what’s happening – or happened – to you in your life, it’s how you respond to it that matters. Wouldn’t it be ...

Flex Special Event Direct from New York, Yamuna Zake will teach you to “work on yourself” and become your own best therapist ...

When you think of a gym, do you only imagine the stench of sweat, the clunk of heavy weights, pounding music and staff who see ...

New to Flex Central, Sally Adair is a former professional dancer turned Pilates and TRX superstar trainer. To give you an ...

How a sickly child, bullied by his peers, created a respected exercise method hugely popular the world over Everyone seems to ...

Here’s something to take your mind off the sweat-or-stretch of your next work out. We’ve asked our instructors at Flex’s new ...

Dedicated, spiritual and radiating inner health and happiness, Flex yoga instructor Claudia Whitney has taught the ancient ...

The Flex team, friends, clients, press and the curious all came together last week to celebrate the opening of the new Flex ...

Throughout the year the daily API in Hong Kong is often within the ‘very high’ range of 101-200, and occasionally spiking above ...

VIE Active, all the way from beautiful Bondi Beach in Sydney, is named after the French word for ‘life’, which is what the ...

Massages feel great. But do they always relieve the tension or pain in our backs, necks, arms or legs as much as they promise? ...

Here – in the fourth of our ongoing series of the lives behind Flex’s professional instructors – all-rounder Evelyn Hue ...

It’s back to school time! Back to slouching over books, over desks and computers, studying after hours, eyes glazed from the ...

Compact, cute, colorful and barely there, the Cheeki thongs sold at Flex have been singled out by Cosmo magazine in the US as ...

Karina Stewart, co-founder of Kamalya Wellness Sanctuary in Koh Samui, tells how we can rid ourselves of dreaded orange peel. ...

Kick-start your post-summer holiday workout at Flex’s fully equipped boutique studio After nearly 10 years residing in Southside ...

Has your workout gotten a bit stale? Is it too much of the same thing? This is a common complaint and one that can lead to, ...

It’s “the ability to always become better” Kimberly Ciszewski was introduced to Pilates after giving birth for the first time. ...

Out of your usual routine? Here’s how to break bad habits to ensure eat for your body and brain. “When it comes to food and our ...

Once, I bought a cheap yoga mat that smelt more and more strangely toxic with each drop of sweat. The fumes made me feel ill. It� ...

The Allegro machine on which you stretch, push, lie and – let’s face it – achieve fantastic physical results, is more than just ...

What gives someone the desire to work in the fitness industry and the motivation to keep on keeping fit? Here – in the second of ...

As the schools around Hong Kong close for the summer, many families will be leaving for their annual holidays.  Without doubt, ...

Move Well Every Day! Download your Summer Workout below: Part 1 PDF Part 2 PDF Part 3 PDF Part 4 PDF ...

So many things can make for a less-than-ideal morning, says Women’s Health writer Kenny Thapoung: like hitting a traffic jam in ...

Despite the physical benefits from regularly practicing yoga, you might also have discovered it seems to provide more than ...

Lower back pain bothering you again? Have you spent too much time at a desk, sustained an injury or are post-surgery (or even ...

...

If your teenager is having trouble getting enough sleep, feels stressed all the time and can’t focus in class, then the simple ...

Teen stress is inevitable, but it can be better managed so kids get more sleep and do better in exams. Laura Walsh, the founder ...

When people hear about yoga backbends, they often envision a contortionist with their head resting on their buttocks. Bending ...

“I’m an advocate of pre-work workouts,” says mindbodygreen.com writer and yoga teacher Grace Dickinson. “However, that ...

Who doesn’t love a bit of chocolate? Who wants chocolate that’s low in calories and is super good for you? Yes it’s true.  Ohso ...

“I was too self-conscious to try any sort of dance class. Now I’m taking the Xtend Barre Challenge.” Sharon Telling, Flex. ...

As our societal demands get even greater with each passing year, we find that we are ‘on’ 24 hours a day, seven days a week. ...

Yoga is so much more than toning and strengthening. Just ask devotee Sally Sickles, who says the practice is a magical ...

It’s time to slip on a swimsuit and show the world how proud you are of your bodyor not. Yes it’s that time of year, when the ...

When starting your Pilates practice at home, it’s important to take a moment to ground yourself, and “get your mind into your ...

Red Hot, Vegetable Thai Curry It’s coming up to that time of year, when the weather cools and our desires for warming dishes ...

Why go to Flex Studio to practice Pilates? Although you could learn a lot of Pilates exercises online or from books and DVDs, ...

Flexkids YogaEd® Our children today spend most of their time in a very fast pace environment, with many school pressures like ...

Practicing Pilates on your 3rd Trimester is a great way to prepare yourself for a healthy and seamless birth. However, you might ...

Detox Garden Salad with Wasabi Dressing A blend of fresh salad greens with seeds and fruits to nourish and refresh. Kamalaya’s ...