Fitcorp Asia Fitness & Personal Trainers, Boot Camp Bangkok Thailand

Bangkok Corporate Fitness Challenge, 2010

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Mon, 29 Mar 2010 08:18:00 +0000

The very first Corporate Fitness Challenge is on!

Fitcorp Asia, Thailand's leading corporate health and fitness company is bringing companies together to get fit, healthy and GREEN! Yep, all in the name of the environment!

Numbers are strictly limited to 12 teams of 5. So find your friends, form your team and get ready for 8 weeks of weekly exercise and fitness sessions in the outdoors. Fun trainers, get your body moving and save the environment.

Online Weight Loss Challenge Bangkok

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Sun, 28 Feb 2010 12:31:00 +0000

Hi everyone,

I just had a really nice email from a previous Fitcorp client who went thorugh one of the initial FLC's back in 2008.

She had so much success with the program and it really did change her life.

As we all experience, somestimes life isnt so kind, so we find ourselves needing a kick start to get through some rough patches and getting on with our weight loss goals. Fortunately if you are have some hurdles with your weight loss goals in Bangkok, or anywhere in the world, you can get access to the same information that helpd som many others around the world.

What really work welled for participants, was the daily emails of support, knowledge and reminders to keep everyone accountable and on track.

So I have decided to add the opt-in forms and offer access to all the emails to help those who want to lose weight in Bangkok or beyond.

Here you go, enjoy, take the challenge and get moving to a better, leaner, healthier YOU!

So get moving, shed fat, get in great shape and learn all the secrets to turn your life around and shed that stubborn, unwanted fat forever.

Good luck!

Daniel Remon
Personal Trainer Bangkok
Bangkok Bootcamp
Thailand's Leading Personal Trainers

Asia's Biggest Bootcamp! - Personal Trainer Bangkok

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Fri, 26 Feb 2010 09:35:00 +0000

Increase Fiber for Fat Loss

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Wed, 10 Feb 2010 02:09:00 +0000

So you’ve been working out at the gym for months now; you’ve increased your protein intake and you’ve been doing cardio like a madman or woman, but you’re still not getting the fat loss results that you desire. This is happening to countless people around the world as they strive for that dream body and those six pack abs. As a trainer I can’t tell you how many people tell me that they want to lose inches around their midsection, get rid of their man boobs or lose those cottage cheese thighs, but never take the time to look a bit closer at their diet. As they say, you can’t always have the cake, eat it too and expect to look like an abs model.

You see, exercise alone will never get you the results you desire. It is only through exercise and a well balanced diet that you will be able to shed those extra kilos of body fat. So at Fitcorp Asia when I make recommendations regarding diet, one of the first things that I instruct a client is that they need to increase their consumption of whole foods; mainly vegetables.

Most of us frown at the site of vegetables and many of us were conditioned from an early age to dislike vegetables as our parents typically had no idea how to present them or prepare them and simply put them on the plate as an afterthought. We were commanded to eat them and told that if we didn’t eat them we couldn’t have desert. So what do we do as adults? We say, my parents aren’t here to tell me what to do so I’ll skip the vegetables and go straight for the desert.

But here lies the problem in our quest for Fat Loss. The dietary fiber which comes from vegetables is a key component for not only your body’s overall health but it’s also a strong support in fat loss. Of course we’ve been told that fiber will help fight against heart disease, cholesterol, diabetes and colon cancer, but there is much more to fiber than meets the eye. Here are a few ways that fiber can help you to your fat loss goals.

Fiber controls appetite. Insoluble fibers do not dissolve in water and absorb large amounts of water while traveling through your digestive tract. It tends to add bulk and will give you a full feeling of satiety. This will assist you in consuming less calories overall.

Research shows that fiber lowers estrogen levels, which in men is tremendously important in preventing prostate cancer. But estrogen also causes the body to store more fat. This is why women tend to carry more body fat than men. Men also have estrogen within the body and it can be lowered by increasing the amount of fiber in the daily diet.

Fiber has been shown to improve protein absorption by slowing the rate of protein moving through the body and allowing your body a longer period of time to digest and absorb it.

Insulin is a major factor if fat loss or fat storage. By slowing the process of sugar absorption, the release of insulin into the bloodstream is also slowed. Insulin contributes to the storage of excess body fat so the lower the insulin spike is the better off your body fat will be.

If you’re not consuming fiber then it’s time to get on it. The average person consumes well below a suitable level of fiber per day. There are no specific guidelines but research has shown that 25 to 30 grams of fiber per day is a good level. Unfortunately, most people are consuming less than 15 grams per day of fiber.

Now don’t run out and jump to 30 grams immediately. Take your time and work your way up. Increasing fiber immediately can have adverse reactions like gas, irritable bowels, bloating, etc. Increase slowly and give your body time to adjust.

Also be sure to divide your fiber intake throughout your meals. If you are on a 5 to 6 meal a day plan which includes snacks, try to get 5 to 6 grams of fiber with each.

Make sure to get both types of fiber, insoluble and soluble. To decrease body fat insoluble fiber is recommended. Whole grain cereals and apples are a good choice. Psyillium Husk can also be an excellent source of insoluble fiber.

Like I have said in many of my previous articles, fat loss doesn’t happen overnight. For fat loss you will need a bit of patience. Don’t set your expectations too high. Give it a few months before you start to see the long term external benefits of fiber, but realize that from day one you have started the cleanup process from the inside.

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.

Bangkok Bootcamp at Lumpini Park

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Sun, 07 Feb 2010 07:06:00 +0000

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

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Tue, 05 Jan 2010 03:28:00 +0000

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

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Mon, 04 Jan 2010 06:07:00 +0000

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

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Mon, 04 Jan 2010 06:00:00 +0000

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

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Sun, 03 Jan 2010 11:34:00 +0000

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

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Sun, 03 Jan 2010 07:37:00 +0000

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!

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Sun, 27 Dec 2009 03:42:00 +0000

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

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Fri, 04 Dec 2009 09:24:00 +0000

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!

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Fri, 04 Dec 2009 09:20:00 +0000

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

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Mon, 23 Nov 2009 02:49:00 +0000

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

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Mon, 23 Nov 2009 02:32:00 +0000

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)

Personal Trainer Bangkok, Fitness Bangkok, Boot Camp Thailand, Fitness seminars, weight loss bangkok, lose weight bangkok, body transformation challenge bangkok, nutrition bangkok

Train for a Marathon in Just One Day!!

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Mon, 16 Nov 2009 06:39:00 +0000

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.

Exercise in the Heat May Help You Eat Less Calories!

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Mon, 16 Nov 2009 05:04:00 +0000

NEW YORK (Reuters Health) - Exercisers who are trying to cut calories might want to take a run in the sun instead of a climate-controlled gym, a small study suggests.

The study, of 11 physically active men, found that participants ate less immediately after working out in hot conditions -- about 97 degrees Fahrenheit -- than in a more moderate, 77-degree environment.

On average, the men ate roughly 300 calories more when they worked out in moderate temperatures than when they rested in those same conditions. In contrast, when they exercised in the heat, they subsequently downed about the same amount of calories as they did after relaxing.

"Our findings suggest that if you exercise in a warmer environment you will eat less in the subsequent meal," senior researcher Dr. Kym J. Guelfi, of the University of Western Australia's School of Sports Science, told Reuters Health in an email.

In theory, she said, that would be a good strategy for exercisers trying to lose weight.

However, Guelfi added, future studies should look at whether warm-weather exercisers just make up for the smaller means with larger ones later in the day.

For the study, which is published in the American Journal of Clinical Nutrition, the researchers had 11 young, regularly active men make several visits to the exercise lab.

During one visit, the men ran on a treadmill for 40 minutes in 97- degree heat; on another visit, they performed the same workout under 77-degree conditions. On a third visit, they rested in a moderately warm room.

In all three situations, the men were presented with an all-you-can- eat breakfast buffet after exercising or relaxing.

Overall, the study found, the men downed more calories after the moderate-temperature workout versus the resting condition, while there was no significant difference when they worked out in the heat.

The researchers then calculated the men's relative calorie intake -- which accounted for calories burned during exercise -- and found that the hot workout looked even better. On average, the men's relative calorie intake was almost 200 calories less compared with the resting condition.

The study also found clues as to why exercising in the heat may dull appetite. After the hot workout, the men typically showed higher blood levels of peptide YY, a hormone produced in the digestive tract that serves a "fullness" signal.

The men's smaller appetites also appeared to be related to the increases in core body temperature that came with the hot workouts.

The reasons for this are not clear, but Guelfi noted that some researchers believe that, because eating produces heat in the body, food intake is one of our natural mechanisms for controlling body temperature.

"This is why, anecdotally, cold environments have been said to lead to an increase in appetite," she said.

But while a warmer environment may help curb post-exercise appetites, Guelfi cautioned against taking that idea to extremes.

"Exercise should not be performed in overly hot environments due to the risk of dehydration and heat illness," she said.

SOURCE: American Journal of Clinical Nutrition, November 2009.

Koh Samet Beach Boot Camp! Fitness Finale of 2009!

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Mon, 16 Nov 2009 02:54:00 +0000

The final BEACH BOOT CAMP of 2009 is upon us and so make sure you book your place early and join us on the paradise shores of Koh Samet for a life changing experience of fitness, fun and fabulous friendships. Come meet our team of qualified fitness performance coaches who will ensure you achieve your goals - be they to burn fat, tone muscle or just maintain a healthy heart and body.

- Look better in your clothes!
- Lose weight and tone muscle!
- Feel younger with more energy!
- Better concentration through correct nutrition!
- Focus on your goals and achieve them!
- Educate yourself ready for a 'new you' in 2010!

Fitcorp Asia's incredible Beach Boot Camp will not only put you through your paces but also educate so you may continue your new health and fitness regime the minute we arrive back in Bangkok. Enjoy the beautiful island of Koh Samet,the wonderful resort and delicious nutritious food and join like minded people to create life long friendships.

November 28th and 29th, 2009
Departing from Ocean Tower 2 Sukhumvit 10:00am
Departing Koh Samet 14:00
Please contact if you require transportation

Includes fantastic accommodation on a private and exclusive beach hideaway, swimming pool, return speed boat trips, lunch, BBQ dinner and breakfast with 2 x 2 hour rocking outdoor fitness boot camp sessions that will rock your socks off!

Perfect for families, fitness enthusiasts, clients, existing boot campers, executives, youth, those looking to shed fat, get fit and have fun.

Just 4995 Baht, inclusive of accommodation, meals, speed boat, transport, boot camps, and free sunshine!!! It doesn't get better than this!

This is the early bird special before Friday 20th! Any confirmations or payments received after this date will be 6995! So better get in early!

R.S.V.P A.S.A.P
Places are limited and so please book your place immediately to avoid disappointment.
Email: info@fitcorpasia.com or call/SMS 0818 044 335

Asia Fitness Convention - Party in the Park Bangkok

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Sun, 15 Nov 2009 04:05:00 +0000

Party in the Park!
Come join the party in Lumpini Park for special sneak preview sessions of the Asia Fitness Convention:

Wednesday 25th November:
6.30 AM - Early morning Yoga with Jess Gronhom
17.30 - ZUMBA latin dance infusion
Thursday 26th November:
17.30 - Fame "I wanna live forever" from the musical Fame.
All sessions hosted in Lumpini Park are FREE! If you work nearby, why not get a team from your office to leave your computers and come out and get fit with us!
________________________________________

New Sessions Added on Sunday 29th Nov
Due to overwhelming popularity, the following sessions have been added on Sunday afternoon:
New! 323 (Workshop) - TRX Suspension Training for Functional Strength (by Fraser Quelch)
New! 324 (Seminar) - Nutritional Concerns in Athletes (by Fabio Comano)
Be one of the first to sign up to one of these sessions before they fill up by loging back into our online registration system.
Click here to Read how
________________________________________

Schedule Update!
Please be informed of the following changes which will affect your schedule for the Asia Fitness Convention.
Session 300 (on Sun, 29 Nov from 07.00 - 08.00) - Drums Alive (by Carrie Ekins) has been CANCELLED
This session has been replaced by: New! Session 300 - Dynamics Sports Warm-up (by Douglas Brooks)

We ask that you kindly log in to your account to make the necessary changes. If you choose not to make any changes you will automatically be signed up for the new sessions that have replaced the old ones.

To view the latest schedule-at-a-glance click here.
________________________________________

Tick tock tick tock tick tock !

Madonna Dance Competition 1st prize worth: USD 13, 820 (460,000 Baht)
2nd Prize worth: USD 7, 549 (250,000 Baht)
3rd Prize worth: USD 3, 807
(126,500 Baht)

1st Prize includes:
• USD 1,000 cash
• Polar watches [F7] worth USD129.95 for each member
• Power Plate Studio 1 year membership valued at USD 2,229 for each team member
• Voucher for 3 days / 2 nights stay in Sandalwood Luxury Villas Resort & Spa valued USD900
• Bayan Tree Dining vouchersvalued USD125
• Warner Music product hampers
• A trophy with team member names on it
Click here to found out how to win these great prizes!
________________________________________
Don't forget your Yoga Mat!

We would like to remind you to bring the following items to the Convention:
- Yoga Mat*
- Towel
- Change of clothes

* If you prefer to travel light, do note that Yoga Mats will be one sale at the Fitness Fair from Friday to Sunday.

________________________________________

Get the most out of AFC 2009 and Join our Pre & Post Convention Sessions

Delegates attending 3 days of the convention will get a 10% discount on pre or post-convention sessions and those attending 2 days will get a 5% discount.

Sessions include:
• Zumba Basic Level 1
• Zumba Basic Level 2
• Yoga for Kids
• TRX Suspension Training Course
• STOTT Pilates on the Green – Matwork for Golf Level 1
• STOTT Pilates on the Green – Matwork for Golf Level 2
• Advanced Sport Conditioning Tool box for Athletes
• IKFF Level 1 Certified Kettlebell Trainer Instructor course
• Yoga Anatomy and Alignment

Click here for more information on costs and how to apply.

FREE YOGA in the Office - For Fitness & Fun in Bangkok

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Mon, 09 Nov 2009 02:44:00 +0000

Innergize your work place while supporting the future of the Thai
sports industry

In conjunction with the Asia Fitness Convention (AFC 2009), taking place 27-29
November at CentralWorld, Jess Gronholm, National Yoga Director of Crunch, will
be giving private Yoga sessions to various organizations around Bangkok from 7-
12 November 2009.

"Innergy" is a combination of "inner" and "energy". It is a concept based on the
Sanskrit word "Prana" which means "vital life force".

Book a special corporate yoga class and allow busy staff members to increase their
internal energy levels, resulting in more vitality and focus, and reduced stress and
anxiety, ultimately leading to optimal health and an illness free body.

All you need is 10 (stressed) employees and a quiet comfortable space (boardroom,
spare office, lunch room), comfortable clothing, music/computer (optional) and of
course a yoga mat (great holiday gift for your employees).

Whatever you contribute to Innergize your workplace, AFC 2009 will match.
All contributions will go to a Scholarship Fund for Sports College Students.

For more information please contact Khun Suwatchai +66 2650 9242 or email
suwatchai@fitthai.com

MORE INFORMATION CLICK HERE

I Just Started Working Out; Why am I gaining weight?

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Mon, 26 Oct 2009 04:00:00 +0000

So you’ve just signed up for a membership at your local gym, or you just began working with a trainer, but after the first two weeks you get on the scale and realize that you’re a kilo heavier. What’s going on? Well first of all, if you have a trainer I’m sure he or she has told you to stay off the scale. Time and time again as fitness professionals we find ourselves locked in battle with the treacherous scale as people obsess over weight instead of the stuff that really matters i.e., body fat, girth measurements and how your clothes fit. So first things first, throw that scale out the window. Whether you gain weight or not has a significant amount to do with many factors, including body type and nutrition.

At Fitcorp Asia the fitness trainers begin an assessment with a body stat test, which is used to measure body fat versus lean mass, resting metabolism (# of calories needed to sustain your current muscle mass without moving) and average metabolic rate (# of calories that should be consumed by your body on average during an active day. When you begin to lift weights, your body which is now stimulated by heavier loads establishes new links between your brain and muscle. Your body begins to recruit more muscle and this increases its demands for energy.

It is this increase in demand that makes you feel hungrier than normal and it represents a change in your metabolism. This is a very critical time for you as you must now make better choices on what to consume and when to consume it, in order to meet the demands of increased muscle activity. The problem that many personal trainers find is that their clients will begin to use this newly revved up metabolism as a sort of credit card which affords them the luxury of eating junk food. This is however counterproductive to your goals of fat and weight loss and most people will experience weight gain if this is not monitored carefully. This is a time where you have a chance to combine your training with low calorie, high nutritional value foods and get the most out of your metabolism. At Fitcorp Asia, we encourage our clients to eat often, but to make sure that you’re eating quality foods.

Not only is nutrition a key reason for why you may be gaining weight, but consider this:

• Muscle is about 70% water and when you work out more; your body’s response places a higher demand for consumption of more water. Also in response to weight training your body needs to prepare itself for heavier loads. One of the ways it does this is to increase surface area by hydrating the muscle fibers in order to increase surface area and provide higher power outputs.

• Your lean mass includes muscle, bone and organs. Weight bearing activity stimulates muscle growth and stimulates an increase in bone density. These two things can easily cause significant weight gain within the first couple of months. This is where it is important to have a look at girth measurements and body fat. Muscle is heavier and denser than fat and as more muscle is stimulated, the body’s ability to burn fat increases, which sometimes results in a loss of inches with an overall gain of weight.

Similar to the old saying, “Guns don’t kill people, people kill people”. Exercise doesn’t make you fat, the choices a person makes, makes that person fat.

At Fitcorp Asia we believe it’s about changing your lifestyle and by lifestyle we mean changing the way your body moves, the amount of movement that it does and changing the fuel that you run on.

The take home messages are clear. Throw out the scale and focus on getting stronger and increasing your metabolism by moving more and eating right. The rest will fall into place over time. Rome was not built in a day and your body took years to get this far; sometimes 10, 20 or 30+. The process of reprogramming your body is not an overnight miracle, but a life-long commitment to change.

From an excerpt of Maya Angelou, “If you don’t like something, change it.

If you can’t change it, change your attitude”. Realize that your trainer or fitness coach is there to assist you in reaching your goals, as well as support you along your journey to change. We give you the tools to succeed, but it just may be your attitude towards food, nutrition and exercise are the only thing holding you back from a better you.

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. Whether it’s fat loss or toning, personal training or group exercise Fitcorp Asia, Thailand’s leading sports experts has something for everyone. For more information check out our website at www.fitcorpasia.com or drop Rich a line at Richard@fitcorpasia.com

Strong Buns for Performance & Fat Loss: Why Training Glutes is Essential

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Thu, 01 Oct 2009 06:35:00 +0000

Many of you may remember the Sir Mix-A-Lot song, “I Like Big Butts”, but for those of you who do not remember this popular early 90s rap song and wonder why someone would prefer a big butt, think about this. The butt, which is composed of the gluteus maximus, medius and minimus is the ultimate sign of strength, power and in most cases a point of attraction for the opposite sex. The Glutes are often neglected and allowed to wither away into nonexistence by the working public who spend most of their time sitting at a desk, riding escalators instead of taking the stairs and generally performing activities without activating the Glute muscles.

But why should I have strong or shaped Glutes you ask? Well first of all, to hold up those pants without having to pull your belt so tight that it cuts off circulation. On a more serious note, having strong Glutes can help improve posture, ease back pain, strengthen your running stride, help prevent knee and hamstring injuries and increase power output during activity involving the legs.

At Fitcorp Asia, one of the things we emphasize with all of our new personal training, group training and even Boot Camp clients is the importance of Glute activation. We identify weaknesses or imbalances during initial evaluations and many of the problems that our clients face, whether it is in their performance or dealing with pain can be traced directly back to a weakness or an imbalance in the Glutes.

Activating the muscle fibers of the Glutes are the first step in developing a stronger, more shapely butt. Learning how to trigger those muscles on command and integrating their usage into the lower leg exercises that you may have done for years will provide much greater results over the long haul. Once you have successfully learned how to activate the Glutes, multi-joint exercises like squats and lunges will provide much more results.For the ladies who are concerned with having a larger butt, don’t worry one bit. These are the reasons why:

1. The Glutes are the second largest muscle group of the body after the back. For this reason, when we stimulate growth of these muscles, not only are the muscles used more, but more calories are utilized resulting in greater overall fat loss throughout the body.

2. Muscle takes up less space than fat. More muscle, less fat…less space. Just ask my personal training clients how their jeans fit since we’ve been Glute training.

3. Muscle has a defined shape giving the body nice curves. Need I say more?

For all the guys who are thinking, I don’t want to do Jane Fonda exercises; these are the reasons to reconsider:

1. Consider Usain Bolt, the fastest man on earth. For all of the men striving to be faster but focusing on the quadriceps, think again. It is the Glutes that are required for horizontal propulsion and according to studies fire more than twice as much as the quadriceps during sprinting. Don’t forget your backside gentlemen!

So ladies and gentlemen, boys and girls, what are you waiting for? It’s time to get off your backside and get moving. The road to a happier, healthier body starts here.

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. Whether it’s fat loss or toning, personal training or group exercise Fitcorp Asia, Thailand’s leading sports experts has something for everyone. For more information check out our website at www.fitcorpasia.com or drop Rich a line at Richard@fitcorpasia.com

Young Athletes in Action with Personal Trainers Bangkok - Fitcorp Asia

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Tue, 29 Sep 2009 04:56:00 +0000

Fitcorp Asia's expert fitness coaches and young athlete conditioning specialists conducted youth fitness programs at the International School of Bangkok's (ISB) Health & Fitness Expo in Bangkok Thailand on September 16th, 2009.

"Working with youth is very different to working with adults", Daniel Remon, Fitcorp Asia's founder and Thailand's only Youth Fitness Specialist. "We break down youth into different age categories, 6-9, 10-13, and 14+. Each age group have unique needs, from the way we communicate, coach, give instructions and how they interpret information, he says."

"Working with the younger youth is a lot of fun, they are more into what we call 'Guided Discovery' which is giving them the opportunity to find out for themselves the process behind movement."

Daniel Remon is the Founder and managing Director of Fitcorp Asia. One of Asia's most exclusive and professional private fitness companies. Focused on delivering amazing results and unique personal and small group programs, Fitcorp Asia offer personal training, nutrition coaching, corporate health, fitness boot camps. weekend fitness retreats throughout Thailand and the Asia Pacific Region.

For more information, visit: http:www.fitcorpasia.com

Black: The New Color of Nutrition

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Thu, 24 Sep 2009 09:53:00 +0000

When we consume food, we rarely take into account the colors of the food product and how the variety in color translates into a variety of health benefits. We have been encouraged for years to consume a colorful variety of food in order to insure consumption of a wide range of vitamins and minerals. So what about black colored foods?

Black colored foods have been around for centuries and research is now showing a tremendous benefit from foods such as Black Beans, Black Rice, Black Vinegar, etc.
Here are a few examples of black foods and their benefits…

Black Vinegar is produced in Japan from rice. Studies show that the acetic acid in black vinegar may help improve blood circulation, lower cholesterol and lower blood pressure.

Black beans are rich in antioxidants and anthocyanins, which may have healthy benefits to eyesight, the nervous system and protection of blood vessels. Most legumes are rich in fiber and will help the body regulate blood sugar. When rice and beans are combined they create a nearly complete protein with virtually no fat and no cholesterol.

Black sesame seeds are high in calcium, protein, iron, and magnesium. They not only are a good source of essential fatty acids and aid in blocking cholesterol production.

Unlike white rice, black rice, which is used to make black vinegar, is rich in anthocyanins, which are powerful antioxidants. Black rice also contains more vitamin B, niacin, vitamin E, calcium, magnesium, iron, and zinc than white rice.

These are just a few of a list of many. Not mentioned were Blackberries, Black Soybeans and many more. So next time you are in your local grocer, consider going black and with the obvious health benefits, you’re sure to never go back to a life without these great foods.

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 and 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.

5 Simple Ways to Burn More Fat NOW!

noreply@blogger.com (Fitcorp Asia - Fitness Experts) — Tue, 15 Sep 2009 09:46:00 +0000

1. Nutrition
Your nutrition is going to be the number one step for burning more body fat and getting the fat loss you desire! We as Personal Trainers can’t stress this enough; eating regular meals is important in keeping the body’s metabolism revved. Starving is not the answer because it puts the body in a protective state where it will naturally begin to store fat. By eating small frequent meals every 2 to 3 hours you can prevent the body from doing this and give your body a metabolic boost. Remember the word Breakfast means to Break Fast so start with a nice healthy breakfast full of protein and fiber. At Fitcorp Asia we give every client a food map that gives guidelines and direction for your successful path.

2. Get More Active
Get your bodies moving! When you sit you burn more calories than lying; when you stand you burn more calories than sitting; walking burns more than sitting and running more than walking. Take the stairs instead of the elevator or walk instead of taking a motorbike. These are simple alternatives that will result in higher calorie expenditure per day and an overall loss of excess fat.

It’s a good habit to start your exercise regime in the morning before the excuses begin to pile on over the course of the day.

3. Resistance Training
At Fitcorp Asia we stress resistance training is essential to burning more body fat. Your muscles are the furnace for fat molecules. When your body releases fat into the blood stream it is shuttled to the muscle and used for energy. The more muscle or lean mass the body has, the more fuel is necessary for activity.

For building muscle it is important to stimulate and challenge the muscle fibers. Typically your weight training should be done before any cardio training and before your glycogen stores have been depleted. In this way the body works in an anaerobic realm and is able to bear the heavier loads necessary for muscle gain.

4. Cardio Training

It usually takes the body about 15 minutes of activity before it begins to burn fat. For this reason, it is a good idea to start your cardio training with either a dynamic exercise routine/warm up or do 15 minutes of interval style weight training before your cardio. Unfortunately for all of us adipose or fat is the last energy source that your body reaches for. High intensity training is usually most affective, mixing both anaerobic (load bearing) and aerobic intervals. The load bearing portions will discourage the body from using muscle as a fuel source as it is necessary for the work and the aerobic phase will continue the process of energy consumption. Over time watch the fat melt away.

5. Variation
Finally, you must provide your body with variation. Your body quickly adapts to the stimulus provided to it and will find ways to slow down or stop the use of fat as the predominant source of energy. Remember that fat is a means of storage for a rainy day so your body does not want to relinquish its reserves if at all possible. Constantly varying your weight training routine intensities by increasing loads, varying repetitions and mixing up your cardio workouts to include variations of intervals (fast, slow and the duration of the intervals) will result in significant amounts of fat loss.

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 and 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.