Mind Gym Lab – the name sounds a little kooky, doesn’t it? I thought it was just another local kids’ pseudo-educational center with a Chinglish name until I saw videos of the actual training that happens there and realized that this is probably the only cutting-edge neuro-cognitive training facility in China (as they tell me).

So, I made an appointment with Susan, one of the main bilingual trainers at Mind Gym Lab (MGL), who set up an evaluation session for me and my kid.

Following her detailed directions, I found my way to the serene private gardens of Cathay View in Shunyi, close to Western Academy of Beijing (WAB), and entered MGL.

The place is cozy and, much like the work that gets done there, used efficiently. An infrared light machine, a hyperbaric chamber, gym mats, colorful foam rollers, and other pieces of sporting equipment decorate the space invitingly.

Susan greeted us warmly and instantly bonded with my kid, chit-chatting with him over his love of math and video games. We started with some classic warm-ups and stretches before we put on a heart rate tracker and RFID bracelet and let the real games begin.

Without the proper technical terms, it’s hard for me to describe the training we did that day. The best I can do is to reference brain training games like PEAK and arcade games like Dance Dance Revolution to help you understand the mechanics of it. You are essentially tested on reflexes, memory, and more, to use your body to answer questions and challenges.

Here’s where a video speaks a thousand words, so check out the video the center made below.

Unlike most other training that leaves you physically and mentally exhausted, you’ll feel differently after a session at MGL. I felt rather pleased with my performance and my brain was all abuzz with the unique exercises we had accomplished.

My kid thought it was so much fun because he was tested in ways he had never been before. We both definitely recommend trying it out at least once, especially for aspiring athletes and anyone who wants to sharpen their mental performance. Here are some quotes from athletes who have trained at MGL:

Fencing athlete said: “After just one training cycle, my opponents’ movements seemed slower – I felt like I had the powers of The Flash.”

Basketball athlete remarked: “My in-game decision-making has improved, my field vision has expanded significantly, and my defensive footwork is now much quicker.”

Tennis athlete shared: “MGL’s training has made my footwork faster. In crucial matches, I can engage in several rounds of intense play with my opponents and still accurately read their shot directions even when my stamina is pushed to the limit. I’m incredibly grateful for this training, which helped me earn a spot on the national training team!”

Right now, MGL has a special promotion where you pay RMB 480 for your introductory evaluation session, which you can get fully refunded by simply posting your pictures and videos on platforms like Douyin, Xiaohongshu, or WeChat Moments! They’ll even provide professional shots and edit the entire video for you. Additionally, if you post on all three of the social media platforms, you’ll also receive a one-hour session in the hyperbaric oxygen chamber (worth RMB 368) that allows you to explore the fusion of biological technology and health.

Scan the QR code below to connect with Susan if you want to try it out for yourself.

Find it:
Mind Gym Lab
Guantanghui Chamber Underground
1/F, 1, Rm 112, Bldg 8, Courtyard 1, Guantang Donglu, Chaoyang District
脑体能实验室
朝阳区观唐东路1号院8号楼1层1号112室

KEEP READING: Top 3 Reasons Why Your Family Must Visit Playa Maya Water Park This Summer

Images: MindGymLab, VivienneTseng-Rush

It’s almost time for “new year, new me,” and every year without fail one of the top resolutions on everyone’s list is to get back in shape. So, to help you with your resolution, here are the fitness deals and promotions at Beijing’s expat-favorite fitness studios and training sessions with trainers.

Yoga Yard

Get ready to welcome 2024 on a high note with Yoga Yard’s invigorating 108 Sun Salutation Celebration! Kick off the year with a powerful and mindful practice that promises to energize your mind, body, and spirit.

Embrace the tradition, set intentions, and join them for this transformative journey. Whether you’re a seasoned yogi or just starting your practice, this event is for everyone willing to dive into this rejuvenating experience! Reconnect with your inner self, find your flow, and let the sun salutations usher in positivity and strength for the year ahead.

What To Expect:
Guided practice of 108 Sun Salutations
Mindful breathing and meditation
Therapeutic gong healing
Renewed energy and positive vibes
Community support and shared wellness goals

When: Jan 1, 9.30am-11.30am
Where: Yoga Yard
Price: RMB 108

Taozi Tree Yoga

The annual New Beginnings January community challenge is back. Taozi Tree Yoga is here for 2024 to offer this unique opportunity to delve deeper into the world of heartfelt Vinyasa yoga and spirituality from their boutique Sanlitun studio. It’s Taozi Tree Yoga’s best deal of the year to help you find consistency in your practice and the path back to yourself.

Challenge yourself to 24 days of classes and earn a limited-edition and personalized Taozi Year of the Dragon shirt.

How To Join:
Pick any 30 consecutive days between TODAY and Feb 10, and make a rough plan for yourself to see how you can show up on the mat on 24 different days.

When: January and February
Where: Taozi Tree Yoga
Price: RMB 589

Spinning With Diva

She’s charismatic, fit, and has a great sense of humor (seriously, check out her videos) – every quality you want in the perfect spinning instructor. Join Diva’s class every Monday and Thursday to sweat it off and enjoy that endorphin high.

When: Mondays and Thursdays, 6.30 pm-7.20 pm
Where: Trainyard Gym
Price: RMB 188

The Health Academy China

Chris, a Nutrition Coaching Specialist with over 5 years of experience, is proud to introduce a course that was specifically designed for busy individuals who have been trying many diets and many workouts but who were never satisfied with their results or who could never maintain their results long enough.

This comprehensive course is made to give you knowledge and teach you how to apply that knowledge in a way that is proper to you, and that will not make you feel miserable.

What to Expect:
By signing up for this course, you will also get free monthly coaching calls with Chris himself to help you better on your journey and point you in the right direction.

When: Flexible starting date
Where: Online
Price: Free for the first 20 applicants

Images: Courtesy of organizers, Pexels

There are no leotards or neon spandex suits involved here (unless you want to…) so don’t let that stop you from joining in on the fun! Vivienne Tseng-Rush is our beloved Deputy Managing Editor, and she also happens to be Beijing’s one and only Jazzercise instructor!

Join our live stream tomorrow as Vivienne leads us on a short 30-minute fitness journey straight from her living room! This dance-driven workout will be great for kids after a day of online staring- I mean schooling, to help them release some tension and enjoy grooving to some popular tunes!

So clear up a bit of space in your apartment and be sure to hit the “reserve” button on our WeChat video account to set a reminder for yourself to tune in.

Jazzercise is perfect for all ages and various fitness levels.

Images: Vivienne Tseng-Rush

We might be stuck with the kids at home with online learning but that doesn’t give us a reason to slack off, too much anyway. Plus, the kids need to keep moving, maybe now more than ever (so as to keep our sanity!) So here are some great online exercise options, some for the whole family, to bring the workout straight to your living room!

Shona’s Online Dance & Fitness Classes

Shona is a Spanish dancer and choreographer with more than 15 years of experience performing for different artists, brands, and television programs. She worked in Spain, Portugal, Russia and is now based in China.

She has also taught various styles of dance for over 15 years to both adults and children. Right now, she is offering rumba flamenca, modern dance, and family hip hop dance classes online. If you’re simply looking to get fit, she is also offering a workout class every morning at 9.30am!

Fitness With Diva’s Online Workout Programs

Whether you’re in actual quarantine, pseudo-quarantine (like most of us), or have been agoraphobic your entire life, Diva‘s online fitness programs use little to no equipment and can be performed pretty much anywhere! A former professional dancer turned fitness trainer, Diva has fun dance workouts and strength training programs to suit different fitness goals.

When you buy her program, you’ll get access to online videos demonstrating all the moves at various intensities, a daily workout planner that schedules your rest days as well, and best of all, you’ll join her supportive WeChat community to hold yourself accountable and be inspired by others on their personal fitness journeys as well.

Taozi Tree Yoga

We love Taozi Tree Yoga, created with love by Theresa Parsonage and nurtured by the incredible community of Taozi Tree Yoga-certified teachers. They’ve been great at going with the flow and almost their entire class schedule is online now for our convenience. From hatha to vinyasa and ashtanga, you’ll find something to please your inner yogi. Plus, you might be thrilled to know they are still offering their special seasonal outdoor yoga classes such as Yoga by the River. Besides yoga classes, they also offer lifestyle and knowledge workshops such as “Plant-based Lifestyle” and “Traditional Chinese Medicine for Beginngers”. Scan to add Taozi Admin or follow Taozi Tree Yoga on WeChat to see their weekly class schedule.

KEEP READING: 8 Different Exercises Beijing Moms and their Toddlers Can Do Together

Images: Unsplash, Courtesy of vendors

It seems as though there’s a type of workout for just about every interest these days. And my most recent experience with Jazzercise got me hooked on the fun, easy, and definitely not Jane Fonda style of exercise.

Taught by my friend and colleague Vivienne Tseng-Rush every Tuesday night at Sanlitun B Active, the class is roughly an hour of stretches, cardio, and a damn good time. She’s the first and only Jazzercise instructor in Beijing and her class is that perfect blend of both sweating it out and hanging out that I’ve been searching for.

The first thing I learned about this new incarnation of Jazzercise is that it’s nothing like what we saw on TV in the 80s. There’s no neon pink leotards or teased hair, although truth be told, I wouldn’t mind a themed-out dress up session of 80s style Jazzercise!

Simply put, this ain’t your mother’s Jazzercise. In fact, it’s an entirely different ball game from four decades ago, if for nothing else than its name. Instead, it’s similar to Zumba in the way that it gets you up and moving the entire time. There’s no resting here, not even a water break!

Check out the video of my first class at the link below:

But according to Tseng-Rush, unlike Zumba, the curated moves target different areas of your body as you work out rather than an all around cardio session. The instructor stands in the front of the room and demonstrates choreography for each song while the class follows along. The moves are pretty easy to follow and usually involve repeating a sequence of two to four movements then switching to another sequence of two to four movements per song.

How hard could that be? After all, it’s named after something that used to involve neon leg warmers. To be honest, it wasn’t difficult in terms of the dance skills you need to keep up. The moves are relatively easy and the repetitive nature means that even first-timers with two left feet can stay afloat. The class is difficult in the sense that, like Tseng-Rush, it’s high energy and doesn’t stop. You literally don’t stop moving the entire time you’re there.

With any intense cardio classes I reach a point where I hate myself for going (and in this case hate Tseng-Rush for talking me into it), but then I get over that hurdle and am filled with an endorphin high that makes me feel like I can conquer the world.

Jazzercise is every Tuesday night at 7pm. For first timers who want to try it out, the first session is free! Get in touch, add VivienneTseng-Rush on WeChat.

Sanlitun B Active
Unit 6218, 2/F, Retail Mall 6, Sanlitun SOHO, 8 Gongti Beilu
工体北路8号院三里屯Soho 6号商城2层6218室

Images: Vivienne Tseng-Rush

I’ve got commitment issues, especially when it comes to finding a gym. Honestly, I just can’t bring myself to shell out RMB 10k+ for a membership that I may or may not end up using. So for me, finding a solid, conveniently located gym with good classes, top-notch equipment, decent ventilation, and minimal crowds is near impossible. Seriously, if you know one, please leave it in the comment section below.

In the meantime, however, what I’ve ended up doing is finding two gyms, both commitment-free, and combining them to make my perfect commitment-free mega-gym. Did I mention commitment-free and no membership needed?

First of all, for the classes, I go to Supermonkey. They have locations all over Beijing and offer classes such as boxing, spinning, Zumba, yoga, and more. Basically, if you want it, chances are Supermonkey offers it. The classes are booked through their WeChat mini-program and cost anywhere from RMB 69 to RMB 159, based on time and demand. To find the nearest Supermonkey, add them on WeChat Supermonkey-Fitness.

As for equipment, there’s Superhero 24HR gym in Galaxy SOHO and Chaowai SOHO.

Owned and operated by a former boxing champion, Superhero charges by the minute, meaning you scan upon arrival and scan again when you leave. They’ve got an entire wall of treadmills and elliptical machines along with free weights, a boxing ring, dance room, and sandbags. Superhero charges RMB .40 per minute so an impromptu workout is less than the cost of a Starbucks.

Private boxing classes are also available upon request, but if you just want to work out in peace, no one bothers you. There are no PT trainers coming up to you every few minutes asking if you want to purchase classes or giving unsolicited advice.

Superhero 24HR Gym
朝阳区朝外大街乙6号朝外SOHO A座6层601-605
6F Chaowai SOHO Building A 601-605
Ph:  177 1021 6866

银河SOHO A座2层10221-10222
2F Galaxy SOHO Building A 10221-10222
Ph:  177 1021 6866

KEEP READING: Burn Calories, Not Money, With Supermonkey’s No-Commitment Gym Membership

Images: Pexels

If you told anyone who knew me before June of 2020 that I’ve added CrossFit to my list of hobbies, they would all give you the same answer: “Emily? Exercising? What happened?”

A little over a year ago, I had just survived the spring term of online classes (mostly in bed), and I was the laziest I had ever been in my life. It got to the point where, if my mom refused to buy iced tea at the convenience store five minutes down the street, I would decide it wasn’t worth the hassle to go myself. At the time, I was also struggling emotionally due to different stress factors in my life, so I was crying myself to sleep almost every night and hardly eating. I didn’t like the situation I was in, but because my sense of self-worth was so horrifically low, I was perfectly content with putting self-care on the back burner.

Things started to change when two of my childhood best friends said they wanted to try out CrossFit and asked if I wanted to join. The thing about CrossFit is that it targets your overall fitness, and at the time my overall fitness needed a lot of targeting. I don’t know why or how my friends and family got me to show up, but after the first workout my entire body felt like it would collapse. The workout that day involved 200-meter sprints on the manual treadmills, and by the time I had finished my butt was cramped (I didn’t even know this was possible) and I wanted to throw up. The second and third times were just as painful. That’s how out of shape I was. But slowly, to my surprise, I started going back each time feeling a little bit more motivated.

The reason for this was because I started to see results in a very short period of time. Each time I went to the gym I gave it my all. I began to see the improvements in the mirror, and I could feel myself getting stronger. The first time I succeeded at rope climbing, I could not stop talking about it for days. With practice, I went from hardly being able to squat clean with a 7kg bar to being able to do 17kg. Within two months I was up to 27kg. Best of all, the CrossFit community that I was training with began to feel like a family – full of support and encouragement, everyone was pushing each other to succeed. At the end of the workouts, when everyone gives each other a high five, I would feel proud of myself for doing my best that day. Once the CrossFit cart started rolling, it just would not stop.

Jun 30, 2021: Sit ups with a medicine ball on the GHD machine

Seeing these improvements helped my self-esteem and I began to have more faith in myself and my capabilities. Everything else followed from that – I started having more of an appetite, and I began to take control of the situations that were dragging me down. For the first time in a while I felt like I was starting to have control over my life. I began to bike (voluntarily!) to the gym at least three times a week, sometimes more. Despite my busy schedule, I resolutely made time to go to CrossFit. Before I knew it, a once proud and avid couch potato had transformed into a gymaholic!

It’s been a year since I began my CrossFit journey, and I’m writing to tell you, dear reader, that you should start too!

It doesn’t have to be CrossFit! Just start exercising, whatever it is you choose to do. I understand the temptation to stay at home and just pass your day by lounging on the couch, scrolling through Instagram (I did exactly that for a few months). But since I started going to the gym, not only have I become more fit, but my confidence has also skyrocketed and I’m also a lot more productive. I know we’re all so busy with school/work and trying to sustain a social life that going to the gym may not seem like a priority. Well, it should be. At the end of the day, to be able to succeed in whatever it is you want out of life you must be physically and mentally healthy. Exercise helps with both. Now I know that if I ever hit rock bottom again (touch wood), I can always rely on CrossFit to facilitate the recovery process.

Wall climb handstands roughly nine months apart

Search “CrossfFit” on Dianping to find some CrossFit gyms in your area! I’ve rounded up a few popular options to get you started:

Shunyi (顺义)

CrossFit 86 (It’s the one I go to!)
Location (new): Jingmi Lu, Courtyard 52, Shunyi District, Beijing

Chaoyang (朝阳)

CrossFit Slash
Location: B1/F, Hilong Petroleum Building, Courtyard 13, Gongrentiyuchang Beilu, Chaoyang District, Beijing

CrossFit ShiFu
Location: B1/F, Bldg 7, Wanda Plaza, 93 Jianguo Lu, Chaoyang District, Beijing

Haidian (海淀)

CrossFit Long
Location: 1/F, Bldg 8, 13 Huayuan Lu, Haidian District, Beijing

KEEP READING: Beyond the Hype: An Average Person’s Guide to CrossFit

Images: Emily Hellqvist

Back in November, we interviewed Alessandro Rolandi and his kids Clara (13) and Amedeo (10) who spend their weekends at KMG x Warrior One learning Krav Maga, the Israeli Defense Forces created by a Hungarian-Israeli martial artist named Imi Licthenfeld.

Krav Maga is rooted in the idea of real-world situations and Von Ng, head instructor and China Director of Krav Maga Global (KMG) creates classes specifically for kids, suited to size, strength, and their real-world situations. “For kids, our lessons always focus on dealing with issues that are relevant to their age groups,” Ng tells beijingkids. “In addition, we teach them street smarts, how to deal with peer pressure and stress, and making good decisions about their safety. We also teach them how to deal with bullies versus how to deal with adult attackers.”

As we sit at home, facing a very real-world situation of spending another week in self-imposed quarantine, Ng and his team have created a digital workout session to help the family stay fit, entertained, and keep those Krav Maga moves sharp. Long-time students will recognize some of these classic moves from their basic Krav Maga power drills. And the best part? No workout equipment needed!

SIT UP & PUNCH
Start with back on the floor and knees bent. As you come up, do two straight punches in the air.
CHECKPOINTS
Twist the body with each punch. Make sure you release the punch as you are going up, not when you are already at the topmost position of the sit-up.

REGRESSION
Instead of a sit-up, do a crunch and two punches in the air.

SQUAT & KICK
Start with both feet shoulder-width apart. Go down into a 90-degree squat. As you come up, do a mid-height front kick with one leg. Go down again into a squat, then come up and kick with the other leg. Continue with squats and alternating leg kicks for the rest of the time.
CHECKPOINTS
When descending for a squat, don’t go down too fast. Make sure your knees don’t go past your toes at the bottom of the squat. When you come up for the kick, do not lock your knees to avoid hyperextension.

REGRESSION
Instead of a front kick, do a front knee strike.

PROGRESSION
Instead of a front kick, do a roundhouse.

PUSH UP & BACK KICK

Start in the plank position and lower yourself to the ground. As you come up, look back and do a back kick with one leg up in the air. Put the foot down and do a push-up. As you come up, look back and do a back kick with the other leg up in the air. Continue with push up and alternating leg kicks for the rest of the time.
CHECKPOINTS
For push-ups, keep elbows facing backward, not flaring out, and shoulders stacked. For back kick, look in the direction you are kicking, do not look forward.

REGRESSION
Stay in a plank instead of doing a push-up.

RISING SIDEKICK (RIGHT SIDE)
Lay down on your right side, and prop yourself up on your right elbow. Your elbow and palms should be on the floor near your body. Have your right leg bent on the floor near your body, and your left leg chambered in the air close to your chest. 
With each move, push up to rise onto your right palm and right knee, and kick your left leg straight out. After full extension, come back down to the starting position.
CHECKPOINTS
In the fully extended position, have your hips thrust out, such that your head, hips, and heel form one straight line. As much as possible, flex the foot so that the kick leads with the heel, and the entire foot is in a horizontal position. Try to keep looking at your foot for the entire duration of the exercise.

REGRESSION
Put the left hand down on the floor in front of you to help with balance.

RISING SIDEKICK (LEFT SIDE)
Same as above, but switch to the left side.

PUSH UP & BACK HAMMERFIST 
Start in the plank position, and lower yourself to the ground. When you come up, lift one hand off the ground and twist outwardly to do a back hammerfist in the air. Return to plank and lower yourself once more to the ground. When coming back up, do the back hammerfists on the other side. Continue with push up and alternating back hammerfist for the rest of the time.
CHECKPOINTS
When twisting to do the back hammerfist, look up in the direction to make a full twist. In the top position, have your arm as perpendicular to the ground as possible, without locking your elbows.


REGRESSION
Stay in a plank instead of doing a push-up.

To get in touch with with KMG X Warrior One, scan the QR code below.

Photos: Von Ng

For those who don’t need to go to work this Sunday, there are two relaxing yoga classes to choose from. While both are outdoor(ish) yoga sessions, the two offer different experiences: one in the warm embrace of nature and the other by the cool shimmers of the water.

Yoga in the park

Brought to you by Moka Bros and Taozi Tree Yoga, Yoga in the Park 2019 is now in its sixth year running. On a beautiful Beijing Sunday, meet the crew for an 1.5hr long class in the park. The Taozi Tree Yoga instructors will be teaching you all sorts of ways to stretch your body, spine, and be mindful of your health in interesting ways.
For beginners this is a great event to get introduced to the benefits of yoga in a fun and unconventional environment with lots of instructors to assist and keep you safe.

Follow a relaxing yoga class, hang out with the crew and head over to Moka Bros in Solana and enjoy 15 percent off on your healthy lunch. There’s no need to sign up, just bring your yoga mat and show up.

RMB 50. 9.30am-11am. Chaoyang Park.

Yoga by the pool

The Opposite House has brought back Yoga by The Pool. The hotel offers morning yoga sessions every Sunday from 10-11am to help relieve the weeklong stress from work and to strengthen your body. Relax your body and mind by the pristine waters of The Opposite House’s famous pool. Slow down and enjoy the day.

To sign up, scan the QR code below. Bring your own yoga mat and enjoy complimentary access to their gym and pool all day.

Free for all in-house guests and gym members. RMB 150 for non-members. 10-11am. The Opposite House.

Photos: The Opposite House, Taozi Tree Yoga