Training with Renzo Young

12/10/2025

Elite endurance athletes often live longer. For example, sub-4 minute mile runners were found to live ~4.7 years longer than general population. But sport types matter — power athletes didn’t always show mortality advantage (Runacres meta). The takeaway? All exercise helps, but volume + type influence magnitude (Foulkes et al., 2024).

Reference:
Foulkes, S., Hewitt, D., Skow, R., et al. (2024). Outrunning the grim reaper: longevity of the first 200 sub-4 min mile male runners. British Journal of Sports Medicine, 58(13), 717–721. https://doi.org/10.1136/bjsports-2024-108386

10/10/2025

07/10/2025

Not only does exercise help you live longer — it helps you live better. In a meta-analysis of >100 studies in older adults, exercise interventions significantly improved physical function, mobility, balance, strength — all vital for independence. Don’t just aim for years — aim for quality of life. (Campbell et al., 2023)

Reference:
Campbell, S., et al. (2023). Effects of physical exercise on physical function in older adults: A systematic review and meta-analysis. The Lancet Healthy Longevity, 4(8), e634–e648. https://doi.org/10.1016/S2666-7568(23)00057-0



Do you need help with strengthening you or your loved one's body?

06/10/2025

Want to live longer? Studies show that regular physical activity is linked to an increase in life expectancy — conservative estimates suggest 2 to 4 extra years in active people compared to inactive ones (Lee et al., 2012). Start with consistent movement and build habits that last.

Reference:
Lee, I.-M., Shiroma, E. J., Lobelo, F., Puska, P., Blair, S. N., & Katzmarzyk, P. T. (2012). Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy. The Lancet, 380(9838), 219–229. https://doi.org/10.1016/S0140-6736(12)61031-9

05/10/2025

In older adults, a year of supervised heavy resistance training preserved leg strength for years afterward — that matters for mobility, independence and quality of life. Start appropriately (progressive, supervised) and prioritize safety/form.

Reference:
Bloch-Ibenfeldt, M., Theil Gates, A., Karlog, K., Demnitz, N., Kjær, M., & Boraxbekk, C.-J. (2024). Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: A long-term follow-up of an RCT. BMJ Open Sport & Exercise Medicine, 10(2), e001899. https://doi.org/10.1136/bmjsem-2024-001899

22/11/2024

Shaun has a very rare heart condition - Prinzmetal angina and it had affected his ability to exercise for weight management and general health. But he was also very motivated to engage in a healthy lifestyle.

"I was unsure of how much exercise I could take and how far I could push in fear of triggering a heart attack. While keeping within the training intensities recommended by my doctor, we achieved my target weight of under 100kg, improved my blood test results and I no longer have fatty liver. I now have the confidence to train properly, gaining the strength to lift up to 1.6x my body weight, living the lifestyle I envisioned. And of course, it feels great to be strong. " Shaun Lai

Let me help you achieve that healthy lifestyle you want. We only got one body, train safe, train hard and live well.

13/11/2024

Reference: Phan, T. P., Alkema, L., Tai, E. S., Tan, K. H., Yang, Q., Lim, W. Y., ... & Cook, A. R. (2014). Forecasting the burden of type 2 diabetes in Singapore using a demographic epidemiological model of Singapore. BMJ Open Diabetes Research and Care, 2(1), e000012. |

02/01/2024

I am looking for individuals who want to improve their Quality of Life through exercise starting this month. Promotion ends 31st JANUARY 2024! |