Bangkok Bootcamp at Lumpini Park

Fitcorp Asia first introduced outdoor fitness bootcamps to Thailand back in 2003. Today, we still remain the only result guaranteed and structured bootcamp program in the city.

We are very happy to now offer Bangkok Bootcamp at Lumpini Park, the largest and most fascinating of all parks in Bangkok.

Due to the increasing popularity if Fitcorp Asia's bootcamp programs, and the increasing requests to get a bootcamp started for those living and working around Silom and Sathorn, we will launch the Lumpini Bootcamp on February 16th, 2010!

Bootcamps will be held every Tuesday and Thursday at 18:30-19:30 with more scheduled times being added as the word spreads.

Meeting point is at the main entrance on Silom Road/Rama 4 road next to the main statue.

So now there is no excuse not to get in the best shape of your life, with the most effective fitness and fat loss program in Bangkok.

Special opening Prices!! Just 6,000 baht for 6 weeks Feb 16 - Mar 31, 2010 of unlimited Fitness Bootcamps at any of Fitcorp Asia's Bangkok Bootcamp locations!

You can now Choose From:

Bangkok Bootcamp @ Benjakiti park, Asoke

Mon, Wed, Fri 06:00-07:00

Tue, Thu 17:30-18:30

Sat 07:00-08:00

Bangkok Bootcamp @ Lumpini park, Silom entance by the Statue

Tue, Thu 18:30-19:30

Bangkok Bootcamp @ Nichada Thani

Mon, Fri 07:30-08:30 at The Niche

Mon, Wed 17:30-18:30 at ISB Track

Email us to confirm your place! info@fitcorpasia.com

Bangkok Bootcamp - Thailand's leading fitness and weight loss outdoor fitness boot camp program.

If you would like to suggest an alternative time to get your Bangkok Bootcamp workouts in, please feel free to send us an email and give us your suggestions! info@fitcorpasia.com

Thailand's Leading Personal Trainers and Bootcamp Professionals.

How to Lose Belly Fat in Bangkok: FREE 5 Part E-Course

Here is the most important health information you will need to shed fat, lose the belly and take control of your weight.

This is a totally free 5 part e-course to give you the fcts you need to make positive and long term changes to your lifestyle. The personal trainers in Bangkok work specifically with clients who are driven and committed to being the best they can be.

So fill in your name below, take advantage of the killer fitness and fat loss information to get you in great shape.

Get it all here:

Jump Start 2010 Personal Training Program in Bangkok with Fitcorp Asia

Been sitting on the fence deciding to make a change or put it off a bit longer? Not ready to make the committment, fear of failure? How many excuses have you come up so far? We encounter endless excuses that people come up with, holding them back from achieving tremendous levels of vitality, energy, confidence and self esteem. From guilt, finances, fear, I have to think about it to I have to ask my partner!!

Well you are in for a treat. We have eliminated all the excuses for you. If you are one of those fence sitters, then this is your time to act. Actions speak louder than words, new years resolution DON'T WORK (try and convince me otherwise) so take advange of this super low introductory program for either yourself or give as a gift for a friend, spouse or relative.

Here's what you get in the 2010 Jump Start Program for Just 8,000 Baht. Experience all our favourite programs, build a foundation and take the time to determine which is the best path to create to a new and improve YOU! Here is what you will receive:

• 5 Private Training Sessions
• Full New and Improved Body Movement Screen
• Nutrition Journal
• 1 x Outdoor Fitness Session
• 1 x SGT session
• 6 x new Low Fat High Protein meal replacement bars!!

If this wasn't enough, to make it even more exciting, BRING YOUR FRIEND FOR FREE!!!!!!!!

Research shows, working out with a friend increase your results and retention by as much as 72%

To take advantage of this 2010 Jump Start Program or buy a GIFT CERTIFICATE!

Get your 30 Day Challenge for just 8,997 Baht

Email Us NOW to confirm your new body!.

30 Day Bangkok Fitness Challenge January 2010

So the word has spread pretty fast around the Soi's of Bangkok that the personal trainers at Fitcorp Asia have launched their 30 Day Bangkok Fitness Challenge again for the new year's resolution revelers!

Now I know many of you have been travelling and weren't able to take advange of the unlimited SGT and Boot Camp Challenge so we are giving you the chance to redeem yourself and kick off 2010 with the total success program to make 2010 your best year ever!

• Unlimited Small Group Strength Training (SGT) Value 12,000 Baht
• Unlimited Outdoor Fitness Boot Camps (BC) Value 6,000 Baht
• 6 low fat, high protein / meal replacement bars (SUPER YUMMY!!) Value 600 Baht
• Pocket Nutrition Journal Value 500 Baht
• 30 Daily fit tips delivered to your email Value Priceless!
• 10% of all health supplements
• Home Workout Program Value 1,000 Baht
• 4 Week Interval Training Program Value 1,000 Baht

PLUS

FREE 24 Page Report:

How to Get Maximum Results in Minimal Time! Value Priceless!

AND the ESSENTIAL NUTRITION GUIDE FOR MAXIMUM RESULTS!

Total Value 21,600 Baht

Get your 30 Day Challenge for just 8,997 Baht

Renew and pay just 7,997 Baht. UNLIMITES SESSIONS, UNLIMITED SUPPORT

Hurry, Limited to the first 20 applicants only. Click Here to confirm your place for Jan 2010

Personal Trainer Reveals 8 Tips to Keep your New Years Resolutions

Yes, it is that time again when most of you who decided to make some changes in life as part of your “New Years Resolutions”, start to see them slowly fade away. Research shows that only 20% actually stick to our new promises we make to ourselves, and for most, by February, we are back into the swing of old habits.

These resolutions are normally related to our health. Stop smoking, start training, join a gym, get a personal trainer in Bangkok, lose some body fat, start eating healthier and so forth. According to a study conducted by GNC, 55% promised to eat healthier, 50% resolved to exercise more, and 38% wanted to lose weight.

Don’t let the statistics determine your success. Here we will offer you some inside tips to help you become that 20% and ensure you resolutions remain in tact and become achievements. Never again will you need to make these New Year resolutions.

Develop a Support System

Tell your friends and family about your gaols and how you will achieve them. Better still, set some mutual goals with your friends and work together. Ask them to follow up with you on your progress from time to time to ensure you are on top of things. Set lunch meetings with each other to monitor your progress and discuss challenges.

Make your Health & Fitness Goals Attainable

Don’t try to conquer Rome in a day. All goals must be realistic and achievable. Give yourself the best chance possible at achieving them. Don’t plan to run a Marathon by March. Aim to participate in a 10km walk or a fun run for charity. There are plenty of small fitness related events in Bangkok that you can choose from. Aim for the vertical marathon or midnight run in Bangkok for an easy event that promoted physical activity for a good local Bangkok charity.

Make a Plan

If you fail to plan, you plan to fail. Just as a business is only as successful as its business plan, your lifestyle works on the same principles. Write down specific dates to achieve your goals and then establish what steps you need to take to accomplish that specific goal. Breaking down into smaller actions make the process that much more effective.

Break it Down

If your goal is to lose say 5kgs, then write out step by step, just how you will achieve this. If you have tried to achieve this before, also write down the obstacles you experienced that prevented you from achieving them. Then set out to minimise them. If work is one reason why you can get to the gym, then go for a walk at lunch time or speak with your superiors or HR department to introduce corporate health and fitness initiatives in Bangkok.

DON’T DIET!!!

We all know diets don’t work. Changing your eating habits does not constitute dieting. Eat sensibly. Eat 4-5 smaller meals pre day. Include plenty of vegetables, protein and minimise carbohydrates. Do not eliminate them. Consume complex carbs, preferably oats and brown rice while removing wheat and processed pastas from your food choices.

Reward Yourself

Reward yourself with gifts, holidays and weekends away, a spa package, massage or go shopping. Refrain from using food as a reward. You can also set yourself financial rewards. Set aside a certain amount of money each day or week for getting to the gym x times or eating your five planned meals for the day. Do not use food as a reward, you should be able to include your treats and foods you enjoy as part of your weekly intake. Work on a 10:1 ration, ten good meals for every bonus food.

Keep a Journal

Write down everything you eat and what time you eat it. Record your exercise duration and if possible your total energy expenditure (calories). When things aren’t going to plan, you can look through your journal and make adjustments accordingly. At Fitcorp Asia, our personal trainers in Bangkok will help yuo stay accountable and on track every step of the way.

Get Professional Assistance

Employ the services of a professional. Find a personal trainer in Bangkok (from Fitcorp Asia in Thailnd of course!) or abroad or fitness coach who can devise the most appropriate exercise and nutrition program that you enjoy and can stick with while training in Bangkok and for your travel workout. They will help you stay on track and help you work through the tough times.

Daniel Remon is the Owner of Fitcorp Asia. Thailand’s most professional and only results guaranteed personal training and corporate health organisation in Bangkok. You can learn more at www.fitcorpasia.com

Personal Trainer Bangkok Gives FREE Fat Loss E-Course

If you'd like to burn off belly fat, shrink your waist, and feel great about your new body than this may be the most important mini-course you've ever read.

Discover the 5 Factors EVERY belly fat weight loss program positively must have and why most AB programs inevitably set you up to fail...

To help you make 2010 your best year ever, the leading personal trainer in Bangkok is giving away a 5 part email course that gives you the secrets to shed your belly fat in 2010. This is our gift to help you get on track and get in the best shape of your life.

Sign up to the form below and you will instantly recieve your 5 days course. No excuses, no obligation, just the best information you get you to the body you always wanted!

So head over to http://www.fitcorpasia.com/general/sgt_freereport.php

Select your new personal trainer in Bangkok who is going to commit to YOU, that you can rely on to be your mentor, your coach and your experts to get you in great shape and beat the Bangkok Bulge!

Living Thailand is not easy, Our professional personal trainers will be your rock!

Survivor comes to Thailand!

Now, for the first time ever in Thailand - Fitcorp Asia brings you 'Survivor Island - Koh Samed'!!! An extreme weekend of physical and mental challenges that will test you to the limit as you play for the chance to win 10,000 Baht!

Starting on the 30th of january 2010, this two day, one night experience of a lifetime will have your heart pounding as you become part of a tribe – with the goal to escape the island! Take part in daring trials of endurance, courage and brute force as you fight to keep your tribe at the top of the food chain! However - with 10,000 Baht at stake for just one lucky winner, how much of a team player will you really be?

Take the challenge and compete in games seen in the classic ‘Survivor’ TV series such as;

‘Kicking & Screaming’
‘Dinosaur Eggs’
‘Losing Your Mind’
‘Hang Tough’
‘Escape The Island’
and the terrifying…
‘Buried Alive’!!!

Unlike any other experience in Thailand Fitcorp Asia will ensure your weekend is an adventure you will never forget. Win the immunity idol, take part in hair raising trials and be part of the Tribal Council to decide who goes home with the 10,000 Baht prize money as you compete not only during the afternoon but with our frightening night activities too! With nothing but fire and the moon to guide you will you have what it takes to survive?

Your reward for an evening of savage mayhem is a stay at the luxurious Sai Kaew Beach Resort (normal price 3500 Baht per night)!... Sit back, wash away the days dirt and sip a refreshing drink or two as you recharge and plan strategies for the following mornings Survivor Final! The question then is whether there will be enough left in you, both physically and mentally to make it off the Island!

Transport to the venue provided free of charge. Departing from Ocean Tower 2, Sukhumvit Soi 19 (Asok BTS) 10:00 am January 30th and departing from Kho Samed Island approx 15:00 pm January 31st 2010.

If you feel you are brave enough, and have what it takes to be part of a savage tribe - hell bent on glory, no matter how much blood, sweat or tears needs to be shed then please reserve a place by clicking the 'Confirm' button on this page and emailing us.

Simply email a valid contact number that we can call you on to an administrator for this page or to info@fitcorpasia.com with the subject title "Survivor Island - I accept the challenge"

Price for this event is 4995 Baht for Fitcorp Asia members and 5995 Baht for non members. (3,000 Baht Deposit required)and full payment by January 28th, 2010.

To qualify as a member you will have been on at least one Fitcorp Boot Camp, had or continue to have personal training with a Fitcorp trainer or be a subscriber to our newsletter. Please contact an admin to be added to the newsletter subscribers list, benefit from informative health and fitness tips, great discounts on all our products and services and to register for your discounted price on this event.

Price includes accommodation, food and transport. The prize money will be paid in cash to the winner at the end of the event before departure.

Fitcorp Asia are the leading performance coaches and personal trainers in Bangkok, Thailand. Inoovating the industry with unique result oriented programs for health, fitness and personal development in Asia. For more on team building, personal training, boot camps and weight loss programs in Bangkok, visit www.fitcorpasia.com.

Fitness on the Road

You might be taking a break from it all, but ask yourself if your fitness program can afford to take a break when you on the road. Richard Thurmann from Fitcorp Asia has some advice for the business and leisure traveler in 2010.


So you have just set out on a one-week journey for business, three-day weekend getaway with the family, or a two-week beach holiday and the last thing you’re thinking about is exercise. You have two choices, one of which is to let all those gains you’ve achieved over the previous months go to waste. The other choice is to take steps to maintain your fitness, but the question is how? Well here are a few steps you can take the next time you go on vacation.

The first requirement for the Fit Traveler is that you maintain some level of activity. At Fitcorp Asia we usually prescribe a morning metabolic booster. This is a series of exercises designed to activate muscles throughout the body in just 15 to 20 minutes. Using a combination of exercises in series such as squats, pushups and jumping jacks a 20 minute fat burning workout can be achieved. In just a one hour session with one of our trainers at Fitcorp Asia you can learn how to maximize your 15 or 20 minutes in order to achieve maximum results. It’s quite convenient for the person who is short on time and just needs to get moving.

For the weekend getaway traveler, simply get active. If you’re at the beach go for a swim, go for a walk, and take the stairs instead of the escalator or elevator. Go for a walk after meals. Be sure to give your stomach a little time to digest before you head out however. During our weekend beach boot camps we do various simple exercises that you can do on your own like walking lunges in the sand, which provide a different challenge to stabilizer muscles than the very same exercise done on solid ground. If lunges are a little tough try squats or squat jumps. A good old game of tag or Frisbee will do just fine if you’re hanging out with the family.

If you’re traveling for a couple of weeks, make sure you combine a few of the strategies previously mentioned. I personally like to take my TRX with me wherever I go. A TRX is a great tool, a bodyweight trainer that is no heavier than a yoga strap. It can be wedged in a doorway and provide you with numerous different exercises to help get you toned and increase core strength. Next time you’re on holiday or a business trip you should have one of these handy tools. Just a one-hour session with a trainer and a TRX is all it takes to give you a year supply of exercises to do when on the road.

Your nutrition is also going to be an essential component of remaining a Fit Traveler. Many people go on vacation and binge on foods that they wouldn’t normally consume. Many times it’s tough to find a place that serves quality, low fat meals. For the business traveler this can be a nightmare. Often you may find yourself sitting in meeting after meeting without food and if there is food, it’s usually some pastry or high fat food that is presented. So what do you do? Pack! That’s right, pack a healthy lunch or snack to hold you over. Bring raw, unsalted nuts, vegetables and or dried fruits to keep your tummy happy and your metabolism on fire. Think of it as brain fuel that will enhance your mind as well as your physical fitness.

For the weekend or vacation traveler, I often recommend that you find a grocer near the location in which you will reside. This way you can buy healthy items and store them. This not only helps you to eat right, maintain or even lose weight, but you will save loads of cash by not paying for overpriced, unhealthy dishes. There is no reason why traveling should equal eating out all the time. Indulge in the local cuisine, but remember your fitness goals and don’t let these take a vacation too. Trust me, you wont feel the better for it afterwards no matter how brief or long the lapse in fitness is, and you probably don’t deserve the ensuing guilt trip either. Flip it around and you will feel so much better for having kept to your goals and returning home feeling fit as well as relaxed.

So it all comes down to making small adjustments in our lifestyles that can give us major gains and help us maintain our goals and strive to be our best. For more information on healthy eating, diet and exercise, TRX trainers or general inquiries for fitness at home or away, contact Fitcorp Asia at info@fitcorpasia.com

By Richard Thurman, B.Sc, MA, CSCS, CPT

Rich is the Fitness Development Manager and a Fitness Coach at Fitcorp Asia. Thailand's leading personal training, sports performance and corporate wellness organization. With a Bachelors degree in Physiological Science from UCLA a Masters in Sports Management from The University of San Francisco, Rich has over 10 years of experience in Fitness, Sports Performance, Injury Prevention and Rehabilitation.

Whether it’s fat loss or toning, personal training or group exercise Fitcorp Asia, Thailand’s leading sports experts has something for everyone. If you are in Bangkok or traveling through, drop in for a training session or try our morning or evening bootcamp training in the park at these times:

MWF 6am
T Th 530pm

Stay consistent – Weekends can be healthy and fun!

By Mark Slaney

Well, ironically enough it’s Friday afternoon as I start to think about writing an article for the Fitcorp Asia newsletter and the conversation with my colleagues has fallen to plans for the weekend…

After a great week of workouts, calorie counting and a beer free fridge I find myself once again devastated at the prospect of a ‘dry’ weekend - ‘dry’ meaning not just the booze but more importantly maintaining a healthy balanced diet. But hang on, why can’t I put my feet up and have a treat?! After all, I am just the marketing guy…. Surely I can take solace in a delicious nutritious Mac Fat burger and fries this weekend can’t I? Well, I know the trainers here wouldn’t agree and I guess if I am honest I know undoing 5 days good work in just two days of gluttonous over eating and calorie packed beer guzzling would probably seem ludicrous… Hmmm, I guess I am faced with every dieters dilemma – How do I stay true and on track with my fitness goals without sacrificing my entire life?! Weekends after all are sacred!

Anyway, a stern telling off from the trainers here and some great guidelines and advice as always and I suddenly have the inspiration for my newsletter article… Stay Consistent – Weekends can be healthy and fun!

One reason we find ourselves back to ‘square one’ come Monday morning is because during the weekends we find ourselves falling out of our regular daily routines. There are always dinners, dates and family gatherings, where trouble is lurking in the form of buffet lines or rich desserts! Weekend menus can also be more difficult to plan - and without a plan, you're more likely to stray from the healthy habits you have been working so hard to develop and maintain. The key to achieving any goal is not to do something correctly but to do it correctly – CONSISTENTLY!

This "Weekend Survival Guide" is designed to help your diet survive those dreaded weekends. Keep it with you - in your purse, in the car - wherever you go. The checklist and helpful tips can keep you focused and on track. Most importantly remember this: when you start feeling the temptation to slip, ask yourself how you will feel about your decisions once Monday morning rolls around.

TIPS FOR AVOIDING TEMPTATION

1) Plan family activities like bike rides or outdoor games. This helps you spend time with your family and burn calories all at once!

2) Carry a water bottle with at all times! Take it to your weekend activities, take it to the shopping mall and even take it to bed! This will help you get your water for the day and resist the temptation to reach for a soda or other caffeinated beverage so full of diet destroying calories.

3) Set some "weekend specific" health and fitness goals for yourself based on the realities of what you'll be doing. They may look very different than your weekday goals, and that's okay.

4) If you know you are going to be out all day, then take 5 minutes the night before to pack some healthy snacks in case you get hungry. There is no easier way to sabotage your good intentions then to get caught hungry at the shopping mall with the only food available being ice cream or pizza.

5) Set Monday as your weigh-in day. You are more likely to resist temptation if you have to face the scales first thing Monday morning.

6) Plan ahead!! If you are going out to eat, find the restaurant's menu (and any available nutritional information) online. Search online for a calorie counter and do the math. You'll have plenty of time to make a healthy choice before you get there and this way you will be able to enjoy yourself at the meal table and feel guilt free knowing you have just ordered the healthiest thing on the menu.

7) Don't save all of your splurging for the weekends. Allowing yourself a few treats throughout the week will help you avoid the mindset that the weekend is an excuse to go crazy. And by spacing your treats evenly, you're less likely to get sudden, irresistible cravings and undo all your hard weekday work.
So there you have 7 tips to avoid self-sabotage, and keep yourself on the right track - without having the need to be rudely awoken by the alarm clock at 5am on a Saturday morning reminding you it’s time to get up and jog on down to the gym! With a little extra effort and planning, you can turn weekends into an enjoyable experience and an opportunity to keep your program moving in the right direction without the need to spend all day Sunday confessing your dietary sins.
Have a great weekend and give a little thought to how much alcohol you might consume as well; It’s always cheaper when you hit the bars during happy hour!

30 day fat loss challenge - 3997 Baht! Lose weight in Bangkok for the holidays

Want to become part of the 30 day challenge to lose weight, look younger and feel better?

By joining, our professionally qualified trainers will ensure you look fabulous in time for your New Years party with guidance on nutrition and exercise and with personal training camps for you and like minded people to join in on and burn fat fast on any of the following days!!

Join us at Benjakiti park in Asok on the following days;

Mondays 6:00 am
Tuesdays 5:30 pm
Wednesday 6:00 am
Thursday 5:30 pm
Fridays 6:00 am
Saturdays 7:00 am

or come and work out with a personal trainer in our state of the art studio in Ocean Tower 2, Sukhumvit Soi 19 on any of the following days;

Monday 11:00 am
Monday 19:00 pm
Wednesday 11:00 am
Wednesday 19:00 pm
Saturday 10:00 am 

Why go it alone when you can have your very own personal trainer - whenever you want - for less than the price of a gym membership?! Come join us everyday for the whole 30 days if you like!

Not only that but we are also throwing in the following ABSOLUTELY FREE OF CHARGE!;

1 one hour nutrition workshop
1 one hour mind over body workshop
(MAP) nutrition program and log
1 month unlimited group training
1 month unlimited Boot Camps
12 week interval training program
1 Fitcorp Asia Dry-fit shirt
2 weeks supply of meal replacement bars

Totaling over 21500 Bahts worth of services!!!!

Places are limited so be quick and call today to avoid disappointment!

02 661 7900 - Ask for Mark or Rich and start creating the new, healthier you!

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Personal Trainer Bangkok Launches Monthly Fitness Seminar

Do you want to ensure your health and fitness knowledge remains cutting-edge, rub shoulders with bangkok's leading fitness presenters, reignite your motivation and become inspired to achieve even more?

Well now you can!

Every month we will be hosting Bangkok's freshest health and fitness networking night. We have a beautiful location set in the very heart of Sukhumvit and commit to give you each month a dazzling presentation on a current topic to educate, inspire and ensure you achieve your fitness goals for 2010.

Presented by Mark Slaney of Fitcorp Asia, the topic for Novembers meeting will be 'Drop a jeans size by Christmas!' This humorous 'Top 10' rundown will ensure you look fantastic BEFORE the New Year and Christmas festivities letting you ease some of that 'over indulging guilt' we all face around this time of year.

Our venue of choice is the contempary and stylish Temples Restaurant, located in Sukhumvit Soi 11 and each event will offer delicious snacks and a finger food buffet along with an all night 'Happy Hour Special' for all attendees.

After the short presentations you will be able to mingle with other like minded fitness fanatics, beginners and trainers and enjoy the benefits of social networking in a relaxing environment.

Come and join us. The price is a very reasonable 350 Baht (including delicious food) and all profits will be donated to a local charity.

Email either Mark or Daniel on Mark@fitcorpasia.com or Daniel@fitcorpasia.com if you have any questions or would simply like to know more. Alternatively you can contact either of us on 02-661-7900 during office hours.

The doors are open to anyone be you a trainer, a fitness beginner or a seasoned Tri-athlete! We would love to be joined by ANYBODY in the health or fitness industry including healers, yoga practitioners and supplement specialists.

If you are new to fitness, carry some excess weight, or have fitness goals for personal or medical reasons come spend an evening with the professionals and come away inspired to perform!

November event: 'Drop a jeans size by Christmas'
Host: Fitcorp Asia
Date: Tuesday 24th November 2009
Start time: 7:30 pm
Finish time: 9:30 pm
Location: Temples Restaurant, 22/22 Sukhumvit soi 11, Bangkok
Tel; 02 253 1057
(Temples has its own secured customer parking so feel free to bring your car)

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Train for a Marathon in Just One Day!!

Miracles have been known to happen, however a Marathon is nothing to take lightly. One day of training is not going to cut it, but we can show you how to better prepare yourself for the next Marathon. With the Bangkok Marathon just a couple of weeks away, you should be starting to taper down your running and strength training loads. Notice, I said “Strength Training”.

Are you that runner who believes that running alone is the key to better times? Are you that runner who thinks that simply running harder is going to make you faster? Well think again. Running requires muscle power and endurance. The only way to increase strength and power is by increasing the load and demand on the muscle.

I have become notorious for my emphasis on Glute training, but studies show that it is the Glutes that are the major driving force behind forward propulsion and acceleration. Hence, sprinters have large glutes. If you want to decrease your times, you will first need to increase the potential power output of your glutes.

Running is also an exercise that is done on one leg. Yes, you heard me correctly. Fifty percent of your time is spent either on one leg or the other. So working through strength exercises that target single leg movements have been shown to lengthen stride lengths, which cuts down on the number of steps so that your body takes less of a pounding.

When a person is running the body works to transfer power diagonally across the body. So our right arm moves when our left leg moves and vice versa. The power from the ground and upper body are transferred through the core of the body and across the abdominals with a bit of rotation. For this reason rotational and cross body exercises are important.

Finally, running requires a tremendous amount of joint stability from the smallest joints in the feet all the way to the joints of the shoulders and neck. For this reason we must be certain to work through exercises that strengthen joints, increase muscle endurance across as many joints at the same time as possible. This can help you reduce postural issues in those late stages of the race, which inevitably slow you down and don’t allow you to finish strong.

Here are 7 essential exercises that you can do at home to help you get stronger, decrease split times and help you to finish your race strong. For detailed descriptions and photos of these exercises, Email Richard@fitcorpasia.com or stop by our studio for a Free consultation and assessment.

1. Single Leg Bridge
2. Spidermans
3. Reverse Lunge Knee drive
4. Bird Bobs
5. Single Leg Squat
6. Diagonal Lunge
7. T Plank

By Rich Thurman, B.Sc., MA, CSCS, CPT.

Rich is the Fitness Development Manager and a Fitness Coach at Fitcorp Asia. Thailand's leading personal training, sports performance and corporate wellness organization. With a Bachelors degree in Physiological Science from UCLA a Masters in Sports Management from The University of San Francisco, Rich has over 10 years of experience in Fitness, Sports Performance, Injury Prevention and Rehabilitation. Rich and other coaches from Fitcorp Asia can be contacted via email at info@fitcorpasia.com.