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SOTY 2022/23: Linguist (English) winner combines learning with exercise

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SOTY 2022/23: Linguist (English) winner combines learning with exercise

During the Covid-19 pandemic, Nicole Chung Mong-joo, then a student at Diocesan Girls’ School, was disheartened by the fact that staying home so much gave students minimal opportunities to speak English with others and stay active, especially in Hong Kong’s small, cramped flats.

“It robbed local students of regular English conversation and exercise,” said the 18-year-old, now a first-year student at the University of Pennsylvania.

It inspired the language enthusiast and sports lover to develop a free online programme that would allow people to exercise at home while learning a language.

The Covid-19 pandemic robbed students of a chance to speak English with others. Photo: Shutterstock

Her brainchild, Witness Fitness Asia, offers social sports training sessions online and integrates fun workout routines with a comfortable English-speaking environment.

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“Are you so preoccupied with your school work that you cannot remember the last time you exercised? Witness Fitness endeavours to put fitness in your study-life routine so you may have a healthier body and a stronger mind,” says the programme’s website.

Mentors are secondary school student-athletes in Hong Kong who are eager to teach younger students how to exercise safely at home. Each session lasts from 30 to 60 minutes.

“I created Witness Fitness because I wanted more people to understand that being physically fit starts with the courage to try,” she explained, pointing to her own experience as “the tall, skinny girl that ran like a newborn giraffe” in primary school.

SOTY 22/23: Linguist category runner-up connects with culture through Cantonese

“I had horrible coordination and lacked endurance when I ran. I could barely run two laps on the track, and when I did, I was short of breath. But when you commit to working at it and believe in yourself, you will see improvement before you know it.”

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Kids and teens across South Korea, Singapore, and the Philippines have all joined the programme, breaking barriers in language learning and fitness. Chung hopes to one day bridge cultural gaps and expand Witness Fitness Asia to include American audiences.

Nicole’s groundbreaking work helped her win the top award in the Linguist (English) category at the prestigious Student of the Year Awards, organised by the South China Morning Post and solely sponsored by the Hong Kong Jockey Club. The award is a nod to her skills in using language as a tool for empowerment and education.

Witness Fitness, started by Nicole Chung Mong-joo, endeavours to put fitness in your study-life routine. Photo: Shutterstock

Nicole also honed her leadership skills through the Inter-School Model United Nations Hong Kong 2022, where she learned that “leadership is about empathising [with] and creatively addressing people’s needs”, she said.

Her innovation does not stop there; she has also leveraged her creative talents to compose “Preventing Presbyopia”, a rap song that enlivens the learning experience with rhythm. This approach has proved particularly effective in engaging participants in the nuances of language and health education.

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A memorable turning point for Nicole happened during a fitness session in which she used English pop songs and Disney melodies as tools for learning. “[The participants’] enthusiasm to understand and pronounce the lyrics correctly was a revelation,” she said.

Juggling leadership, academics, and community service is formidable, but Nicole handles it with a unique philosophy. “I see all my activities as interconnected,” she explained. This mindset helps her maintain balance and focus, treating each endeavour as a refreshing break from the others.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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