Imperial Health & Fitness Studio

22/12/2025

3rd Round of 21 Days 🏃‍♂️ (Total 63 Days)

* Do It for Yourself - because you can always Be Better, Healthier, Fitter, Stronger.

* Do It to honour those who have passed - because they would want nothing but the best for you.

* Do It to inspire those around you - because you never know who you influence and potentially lead to them bettering themselves.

* Do It to be the One - the one person someone calls and sees as helpful, useful, reliable, and dependable.

* Just Do It - because you live one life, get one body, one mind, and it could be all over in a flash.

21/11/2025

2nd Round of 21 Days 🏃‍♂️ (Total 42 Days)

* Your body is either the result of Discipline or Neglect.

* Only you control your choices and actions.

* There are 72 x 20mins in 24 hours, you only need 1 x 20mins to make a change.

* Forget the goals, Forget the results, Just do the Work.

* Be Better...

29/10/2025

It begins with 21 Days...🏃‍♂️🏃‍♂️🏃‍♂️

* Make better Choices to improve yourself and your life.
* Have Discipline to build your character and your spirit.
* Hold yourself Accountable to avoid a hiccup or for self redemption.
* Be Better for your Physical Health and for your Mental Health.

26/09/2025

Imperial Health & Fitness Studio in Crows Nest now offers 2 services - 1 on 1 Personal Training and Weekly Lohan Therapeutic Qigong Classes! Visit the website for more info! imperialstudio.com.au

04/09/2025

⭐️⭐️⭐️⭐️⭐️ Thank you very much Nicola for the 5 Star Rating and Google Review! Another Happy Qigong member! 😊🙏

"Paul's QiGong classes are wonderful. After 33 classes I feel much more relaxed, fit and healthy. Although I was hesitant, as a senior, to take on a completely new project, I'm thrilled at the benefits I've experienced, both mentally and physically, under the guidance of such a professional, friendly, positive and confident teacher.

I'm experiencing improvements in my sleep patterns, balance, energy, knees and back. Whilst learning such a lot, including extremely interesting theory, I realize how much I need to learn so will continue the classes for as long as I'm able".

🧘‍♂️ Join a class today - https://www.imperialstudio.com.au/lohan-therapeutic-qigong-crows-nest-tai-chi-meditation

28/08/2025

This year was my 11th , and what a great run it was! 🏃‍♂️🏅😁

Fundraising for this year started with a goal of $3,000 and finished with $5,615!!! 🤯 Thank you so much everyone for your overly generous donations! Collectively, we once again contributed to an amazing cause! 🙏

This year's "pre-event training" was very chill, as I completed 9x 30-40min runs on the treadmill over 6 weeks, and the last outdoor run was 6 weeks prior to event day. I also ran with no music and no running app to track my pace and km. Felt interestingly free. ☺️

Surprisingly, I felt amazing on event day. Good leg strength up hills, good stability down hills, and overall cardio was very comfortable. Even with the crazy down pour of rain, the run was awesome! 🥳

Until next year!!! 🏃‍♂️😁

11/08/2025

🏅Delayed Gratification🏅 It all adds up. Step by step, rep by rep, day by day, run by run, year after year, event after event!

I have now reached 18 years as a Personal Trainer (qualified 6th August 2007), and these medals are evidence of accountability and discipline. Health, Strength, and Fitness is a choice. Nothing more. Prevention is always better than the cure. Age is inevitable, but the quality and functionality of life as you age is a choice.

As a Personal Trainer, I recommend, advise, guide, and lead by example, I never force change on anyone, I just observe and watch individuals either evolve into better versions of themselves, or stay stagnant and slowly make life harder for themselves.

Don't Over Think. Be A Robot and Just Do It.
Be Better.

16/07/2025

This year will be my 11th City2Surf! 🥳🏃‍♂️
I will be aiming to fundraise $3,000 to help KIDS WITH CANCER FOUNDATION. Please help me by clicking the link and donating today! Every little bit counts!

Thank you in advance 🙏 I really appreciate your support 🙏

Hi Everyone! This year will be my 11th City2Surf! And like always, I will be raising funds for a selected Charity/Foundation. This year I will be aiming to fundraise $3,000 to help KIDS WITH CANCER FOUNDATION. Please help me by Donating today! Every little bit counts! Thank you in advance. I really....

14/07/2025

⭐️⭐️⭐️⭐️⭐️ A BIG THANK YOU to one of my new Qigong Members who gave a 5 Star Rating and Amazing Google Review! 😊🙏

"There is so much value in the Qigong sessions Paul runs in his private studio. The sequences of movement using breath and focus are a wonderful meditation, but also so helpful for developing or maintaining balance, stability and joint mobility. Paul explains the different systems and traditions, so you can better understand what you’re doing. Whether you’re needing to take care of your mental health, you train really hard and you need recovery, or you’re out of the habit of exercising as you’re getting older and want to be able to move smoothly again, I’d recommend this to everyone!"

If interested in the Lohan Therapeutic Qigong Classes in Crows Nest, register online today - https://www.imperialstudio.com.au/lohan-therapeutic-qigong-crows-nest-tai-chi-meditation

10/07/2025

Weekly Meals on Display 🤓
You potentially have 21 meals a week, that's 3 meals a day for 7 days - Breakfast, Lunch and Dinner.

Out of those 21 meals,
* How many can you consider to be Clean and Healthy?
* How many have strategically balanced Macros (Carbs, Proteins, Fats)?
* How many can be classified as a reasonable portion size?
* How many are slightly naughty choices?
* How many collectively have good variety of different Macros and Colours?
* How many are home cooked or prepared?

The above picture is one strategy to create an album on your phone, take photos of your meals each day over a week, then at the end of the week, look at your album in gallery view, assess what you see and ask the questions above to see how concious you are regarding your eating habits.

Disclaimer: The above various photos of different meals have been taken over a few years, and have been selected to give a visual example only for educational purposes. It also does not include all beverages (healthy and naughty) and potentially in between (healthy) snacks.

12/03/2025

🥳 6 Year Anniversary and Relocation Party! 🥳
Thank you to my Clients, Family and Friends for coming to celebrate Imperial's annual milestone!

Special Thank You to Sydney Lion Dance for blessing the NEW studio with a traditional lion dance, and to Dear Ailee Desserts for the Imperial branded Cupcakes and Sugar Cookies! 🦁🧁🍪

Also, Thank You for all the thoughtful Gifts! Much Appreciated! 🎁☺️🙏

Until Next Year! 😊🙏

09/03/2025

An example of tracking the "BIG 3" (BB Squat, BB Bench Press, Deadlift) over 8 Weeks 🏋‍♂️💪

In November last year, I returned from a 1 week trip to China. In the couple of months leading up to this trip, I had been focusing my training on more Kung Fu and less consistent Weight Training.

Upon my return I decided to ease back into my Weight Training by training the below,

* Train the Big 3 in the same session.
* Train 5 sets of 10 reps until I reach my maximums. Only then, rep count will decrease.
* Start the 1st Set with 20kg (the Bar) in Week 1, and go up by starting 10kg heavier each week, until I reach my maximum weight where I can perform 10 reps.
* Train (Weights) only once per week.

*** NOTE: Due to past experience, I was aware of my maximums/limits prior to starting this 8 Week Journey.

Age: 41
Weight: 86kg
Height: 6 ft

Findings:
* 10 reps on 70kg was comfortable across all 3 Lifts.
* BB Squat - 10 reps on 90kg, with a max of 1 rep on 115kg.
* BB Bench Press - 10 reps on 70kg, with a max of 1 rep on 100kg.
* Deadlift - 10 reps on 100kg, with a max of 1 rep on 130kg.

* All lifts were solo, unassisted, no spotter, no straps, no braces. Raw.
* Previous Max's - 120kg Squat, 110kg Bench, 160kg Deadlift.