Imperial Health & Fitness Studio

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.

17/02/2025

😁 Imperial's Next Chapter! Weekly Lohan Therapeutic Qigong Classes in Crows Nest! 🧘‍♂️
Click on the link below for more info and registration! Starting 1st Week of March! 🙏

https://www.imperialstudio.com.au/lohan-therapeutic-qigong-crows-nest-tai-chi-meditation

20/01/2025

5 Week Wall Squat Challenge 😬

- Start with 30 x Body Weight Squats, then begin Wall Squat for as long as possible.
- Heels positioned under knees, Knees at 90°, Back against the wall, and do not touch your legs.
- Goal is to increase your time each week over 5 weeks.

Findings:
- 6/12 people completed all 5 weeks.
- 4/6 of those people increased their time each week.
- Min increase over 5 weeks was 0'46sec.
- Max increase over 5 weeks was 3min 48sec.
- Average increase of the 4 middle results over 5 weeks was 1min 31sec.

07/01/2025

2025 has begun! It's a New Year and a New Studio! Imperial Health & Fitness Studio has entered the next chapter after 6 years of business! Catering to anyone living or working around the Crows Nest area or surrounding suburbs!

Visit imperialstudio.com.au and book in your free consultation!

09/12/2024

⭐️⭐️⭐️⭐️⭐️ A BIG THANK YOU to my Awesome client Melanee for the 5 Star Rating and Google Review! It has been a pleasure 🙏

"I trained with Paul for 10 weeks to kickstart my return to fitness postpartum. I’m very happy with my results. My muscles woke up safely and I lost 26cm all over 👏🏻👏🏻 I brought my baby along to sleep in the corner or play tummy time whilst I trained. It was great 😊"

Based in Crows Nest

A Health and Work-Life balance conscious personal training service focused on coaching, accountability and support. Catering to those who require a more mature experienced personal trainer, who is understanding and adaptable to their work-life stresses. Offering an holistic approach to their goals l

08/08/2024

What an Amazing 6 weeks of Running prep and Fundraising!

Smashing my fundraising goals of $2,000, then $2,500, then $3,000! So much generous support! Thank you again everyone! -
https://city2surf24.grassrootz.com/beyondblue/paul-nomchong

Total 14 runs at 2 different locations - Bay Run (Flat) and Bridge Run (Hills).

Week 1:
Bay Run 6.8km 5'51 Pace
Bridge Run 7km 5'40 Pace

Week 6:
Bay Run 13.6km 5'02 Pace
Bridge Run 14.3km 5'24 Pace

City2surf in 3 Days! A Fun Run it shall be!

05/07/2024

https://city2surf24.grassrootz.com/beyondblue/paul-nomchong

It's that time of year again! 🥳
City2Surf Sun 11th August! 🏃‍♂️
I am running for Beyond Blue this year! 💪
Please support me by donating - Click link! 🙏
Thank you 🏃‍♂️💪😁🙏

Hello Everyone! I am aiming to beat my fundraising goal from last year, and hopefully raise $2,000 to help Beyond Blue. As we are all more aware now, since the global events from 2019, Mental Health is a serious and ongoing issue due to our life stresses from work, family, relationships, stages in l...

17/04/2024

⭐️⭐️⭐️⭐️⭐️ Thank you very much to my client Marilou for the 5 Star Google Rating and Review! Much appreciated! 😊🙏

"Paul is a wonderful and well skilled PT, I have been with Paul for about 6 months and truly amazed the strengths and muscles I didn’t know I have. I have a problem with my right knee; not only it doesn’t flare up, I feel it is getting stronger. Paul’s detailed progress checks every 6 weeks is something I have not experienced in my previous PT. Thanks to my sister who found him!"

🏋‍♂️💪

24/12/2023

MERRY CHRISTMAS and HAPPY NEW YEAR from Imperial Health & Fitness Studio! 🎅🎄🎁
I hope everyone has a HAPPY Holiday Season!
Thank you to FYE Design for designing Imperial's Christmas Card/Picture! 👌👍🙏

28/08/2023

5 Week Horizontal Pull Up Challenge 💪

- Record maximum Horizontal Pull Ups until failure, once a week.
- Minimum requirement was for knees to be at 90°, hips up inline with shoulders and knees, elbows to bend to 90° and back to straight.
- Controlled movement with no hip thrust or swinging to create momentum.
- No extra or different weekly training to assist with the process.
- The goal was to increase by minimum 1 rep each week.

Findings:
* 9/14 participants completed all 5 weeks.
* 4/9 5 Week participants achieved goal by consistently increasing by minimum 1 rep each week.
* Out of 9 5 Weeks participants, there was an increase of 4-21 reps from Week 1 to Week 5, averaging an increase of 11 reps.
* Apart from the strength of an individual, overall numbers vary between participants due to the quality of the Horizontal Pull Up technique.
* A reasonable goal for Horizontal Pull Ups for an individual who exercises weekly, roughly ranges between 20-30.

15/08/2023

What a great run this year in the City2Surf! Perfect weather and atmosphere yet again! 🏃‍♂️

Fundraising Goal of $2,000 was SMASHED, ending up with $3,064 for Starlight Children's Foundation! 🥳 Thank you so much to all who donated! 🙏

3.5 Weeks of Prep:
Week 1 - 7km, 7km, 12km
Week 2 - 7km, 7km, 13km
Week 3 - 14km, 14km, 14km
Race Week - 14km, then Event Day

1st 14km run took 1hr 21mins, finished off with 1hr 13mins on event day! Acceptable 😁

Until next year! 💪