Having been in the health industry for nearly twenty years, I have learned a few essential elements to success that are missing in in the goal process. So I’m going share with you a few questions you can ask yourself, that might just be the missing link in previous attempts to achieve certain goals. They can be any goal at all, and specific to health, fitness, weight loss.
There is a lot more to goal setting than just picking a goal and moving forward. While that is important, it’s also important to ensure that you are setting the right goals at the right time so that you can truly be successful. In order to ensure that you are setting the right goals for yourself, answer the following questions:
Are You Setting Specific and Realistic Goals?
It takes a little research to ensure that a goal is realistic. If you’re not sure if something is actually achievable then you’ve not done enough research. Once you’ve set a goal that is indeed realistic, then you need to be specific enough in your description of it so that it’s also easy to take the goal, and work backwards to create a schedule of actions needed to succeed.
Are Your Goals Multifaceted?
Focusing on only one part of your life is a bad idea. People live multifaceted lives and need to make goals for all areas of their lives in order to feel successful. If you have a wonderful business and career but your personal life suffers, then no matter how successful you are, you will not feel successful. Something will always feel as if it’s missing from your life if your goals aren’t inclusive. Therefore, make sure your goals include something from each aspect of your life.
Is Your Scheduling Representative of Real Need?
Once you create the schedule for yourself to reach each goal that you’ve set, you need to truly consider how representative it is of reality. Say your goal is to be healthy and reduce your cholesterol by 10 percent in six months. But, you haven’t set aside the time needed to exercise and eat right. If you don’t schedule in the time needed, you won’t succeed because something will always be in your way taking time away from you. It will be very frustrating to practice your schedule because it doesn’t represent reality.
For instance, if you are going to exercise 30 minutes per day, setting aside only 30 minutes isn’t going to be realistic. You’ll probably need to set aside an hour to account for getting ready as well as cooling down or getting cleaned up to go back to work.
Are You Learning from Experience?
Many times when setting goals and schedules, instead of learning from failure, people give up. Using the example above, once you implement your schedule to reach the goals that you have set, when you notice there are things you’ve forgotten to take into account, don’t give up. Learn from the failure and change the schedule to be more realistic.
You might find that in practice you have to rewrite all your goals and your schedule, but this is perfectly acceptable. Many people believe failure is something negative, but the truth is, if you don’t fail sometimes you’re not going to learn much and it’s likely your goals are too easy.
Do Your Goals Represent Your Needs and Wants or Someone Else’s?
A lot of people set goals that represent what someone else wants instead of what they want. This can really cause a lot of bad feelings and resentment which can derail the best laid plans. As you set your goals for your life, ask yourself if they’re really what you want for yourself or what someone else wants for you. Ask yourself if you’re okay with any goal you make being for someone else before you embark on your journey.
It’s okay to do things because of someone else, but it’s important that you are honest about that and make some goals for yourself too that don’t involve anyone else’s needs or wants.
Are You Checking in Often to Stay on Track?
Schedules are very important to the success of reaching any goal in life. To do lists pale in comparison to a well laid out calendar of tasks and activities that get you from point “A” to point “B”. Ensure that you look at your schedule every morning and every night and note when you succeed on sticking to your schedule and where you don’t. Noticing a pattern of activity can be helpful in fixing a poorly written schedule as well as staying realistic about whether or not you’re sticking to the plan.
Are Your Goals Focused Positively?
When writing a goal it’s important to write them in a positive way, or at least a way that feels positive to you. In the quest to improve your life, try writing down a goal and then changing the words to sound more positive to see if it isn’t more motivating. For instance, “losing weight” seems like a good goal, but for some people it might signify deprivation. So instead, the person might frame the goal as “improving my BMI by 10 points” or “improving my cholesterol by 10 percent.”
Do You Have Too Many Goals Set at One Time?
Just as setting too few goals can be a problem, so can setting too many. Everyone has a personal life and a career life and points in between. If you have set goals in too many areas of life at once, you might tire yourself out and get overwhelmed. Instead pick one personal goal, and one other type of goal to focus on until you reach them, and then you can add more goals as time goes on. You don’t need to do everything today. Slow and steady wins the race is a good motto to hang on to.
Setting the right goals for yourself takes some thought and consideration. Don’t try to set all your goals in one day – instead, set some goals in different stages and in different areas of your life and give a lot of thought to why you’re making the goal in the first place.
Changing your lifestyle, achieving any goal or simply aspiring to improve in any area of your life is a process. You must apply a conscious application to any endeavor, desire or objective. It’s simply won’t just happen on its own or with the magic of the law of attraction. So before embarking on the goals themselves and implementing your specific goal setting strategy, work through these initial questions and set the foundation for successful goal achievement!
Ah, the (in)famous legs! Either you’re born with them either you’re not… Although genetics tend to play a major role in the shape and available muscle mass your legs can boast, hard work and dedication will indeed alleviate the consequences of Mother Nature’s stingy gift.
As usual, I’ll focus on the big picture by proposing you three basic exercises that are the foundation of any sound leg workout program. As a note to the readers, once in a while we like to address the needs of people looking to dramatically increase their fitness levels and their muscle mass as well, so be aware that this type of workout is primarily intended for bodybuilders.
However, by adjusting the repetitions and intensity accordingly, these exercises will also be beneficial to those in quest for that ‘toned’ and ‘sharp’ look, so read on.
The full squat is the most basic and probably the most effective tool to build strength and mass. Please forget the machines for once – I know there are many squat machines available but none of them can truly mimic this movement – because this ‘free weight’ movement has the added quality of making you work supporting muscles in order to keep your balance and stability. Not only you’ll add some serious meat on your frame, but functionally speaking, you’ll improve as well.
Keep your feet apart. As a rule of thumb, the distance between your two feet shouldn’t exceed that of your shoulders. If you are not familiar with the movement, I suggest you use the tip of a bench as your ‘seat’. This is very useful because you’ll instantly know that your buttocks don’t go too deep so you don’t risk injuring your knees. Imagine that you want to sit down, but as soon as your glutes touch the bench, instantly go back up in a controlled motion.
It’s no secret that when trying to build mass the range of repetitions is key. In this case, you’ll want to perform (with good form) between 8 an 10 repetitions, the last one being so difficult that performing one more correctly would be impossible. Legs workout are very taxing on the body, so please eat light prior to engaging in this. I’d say that 3 sets with 2-3 min. rest between each set is plenty.
QUADS ON BENCH
Make sure you’re keeping your back straight and avoiding going too deep make for great form. Although this exercise is somewhat similar to the regular squat movement, this is not a mass-building exercis by any means so avoid adding too much weight on this one.
Slowly go down, but not too deep as you don’t want your knee to touch the ground. This would mean that your other knee is leaning way too far as well and this would put unnecessary stress on your joints and lead to an injury.
Contrarily to the first exercise, with this one you’ll want to exert the muscles to exhaustion by recruiting muscle fibers that weren’t much involved before. I recommend performing 12-15 repetitions, always with good form, for each leag with rest periods of 45 to 60” per set. Three sets are good as well.
As much as I despise machine-based movements, it is quite difficult to train the hamstrings effectively without resorting to at least one machine exercise. Alternatively, you could use a barbell, standing up and slowly depressing the weight to your feet. However, I dont’ really recommend it, because it’s very tricky to perform correctly and most of the time, my clients complain about lower back uncomfort, a clear signal that the movement isn’t performed properly.
So for now just stick with this. Since the movement is mostly guided by the machine contraptions, it is not necessary for me to go in details about how it should be done. Just keep in mind that although this movement is very effective, hamstrings usually take a very long time to respond, unless -here we go again- you’ve been blessed with great genetics.
Most of the time though, people do have weak hamstrings so training them thoroughly is necessary. It will tighten you lower chain, help you posture and give a much bigger ‘oomph’ to the overall appearance of you legs.
Add enough weight to perform 8-10 reps correctly without using your hands and the very convenient handles to give momentum. I know it’s tempting because you can move more weight and thus feel more empowered or feel like you exercise with more intensity, but you actually don’t. You just swing the weight like a pendulum, increasing the likelihood of injury and the likelihood of looking weird.
That’s it for today, I hope you’ve enjoyed the read. Please give us some feedback on twitter here @fitcorpasia, we’d love to know what you think of this routine and how it’s working for you.
- Published in Personal Training
Kettlebells, kettlebells, kettlebells. Say it 12 times with a stone in your mouth and you’ll burn 8 kcal per hour! Seriously.
While these big steely devices never quite made it to mainstream, kettlebells have achieved cult status among fitness connoisseurs.Rustic and manly, the handheld cannonballs were invented by the Russian and extensively used to toughen up red army soldiers back in the days.
Extending your center of gravity, kettlebells facilitate ballistic training where you lift and accelerate the weight before releasing it. Basic exercises such as the one pictured here will get your heart pumping fast, promote strength and endurance and involve your full body.
I’ll admit, kettlebells are not exactly sexy training devices and mentioning them in casual conversations won’t ring any bells (sorry…). Instead they are the secret weapons of real fitness enthusiasts and to my knowledge, only us at the Aspire Club offer kettlebells training sessions that don’t take place in a dingy basement. Our facilities are brand new, our trainers highly skilled and our motivation to get you in shape unrivaled.
Our trainers have extensive kettlebell training experience and as you can see, it is not conceived exclusively for men. Women and youngsters alike can reap the benefits of kettlebell training as well.
A couple of exercises can easily be incorporated in your current routine and you’ll quickly notice an improvement in your grip, core strength and cardiovascular health.
Instead of using the same routines and machines over and over again, why don’t you pay us a visit and try out innovative alternatives? As the saying goes, doing things the same way as usual will only yield the usual results.
Are you ready for the extraordinary Adonis Golden Ratio ?
Call today 02 229 4114 or email us for a free discovery session
Yoga offers tremendous health and wellness benefits for everyone. As a means of therapy, Yoga is becoming increasingly popular among athletes and sports enthusiasts. Here are 5 key reasons why Yoga can be beneficial for those involved in sports and athletic training programs.
1) Yoga enhances recovery – most vigorous sport activities generate lactic acid in muscle tissue. If lactic acid is not removed
properly, it can adversely affect performance in future training sessions or events. Yoga exercises can help in the removal of lactic acid by gently circulating lactic acid out of muscle tissue and into the blood stream where it will make its’ way to the liver for processing. Yoga also has shown to improve sleep patterns. Proper rest and ample sleep are critical periods for an athlete’s recovery process.
2) Yoga restores balance and can help reduce injury. Many sport activities are dominant on one side of the body due to specific movements and joint loading. This mechanical dominance can create musculoskeletal imbalances that can generate chronic injuries. Yoga can be beneficial in reducing these tissue and joint imbalances.
3) Yoga improves biomechanics and energy conservation. Moving a joint requires energy. The more tension one has around that joint, the more energy is required to facilitate that movement. The goal of athletes is to have maximum performance with the most energy conservation. Yoga exercises that improve flexibility and joint range of motion reduce muscle tension and enhance sport biomechanics. This enhancement reduces the amount of energy needed for those movements, thus allowing an athlete to perform at higher levels and/or longer intervals.
4) Yoga improves body awareness and focus. Yoga employs physical and mental exercises that deepen one’s sense of body positioning and movement (proprioception). Enhanced proprioceptive skills are crucial in the development and progression of athletic training. Yoga’s use of breathing and centering techniques can be valuable tools for event preparation, routine and skill visualization, as well as stress/anxiety reduction.
5) Yoga improves breathing function. Yoga exercises, particularly pranayam exercises, have been shown to improve breathing mechanics and lung capacity. Focused breathing exercises develop one’s ability to maximize function of all breathing mechanisms (diaphragm and intercostal breathing). Maximal lung health is vital for athlete’s, especially for those who partake in aerobic-based sports and require efficient lungs to deliver sufficient oxygen uptake.Promo codes and coupons at http://www.betcode.co.uk/promo-code/bet365/.
Caution for athletes doing Yoga. Although Yoga offers great benefits, athletes should be mindful of the type of Yoga they do and how it is integrated into their training program. For example, some styles of Yoga can be very vigorous (vinyasa yoga) or have dehydrating effects (Hot Yoga). An athlete adding Yoga to their program needs to insure that the style of Yoga does not introduce over-training or other adverse effects. It is ideal to discuss with a qualified coach/trainer how best to integrate Yoga into a training routine keeping in mind the cycling of events and peak training periods.
Athletes can be too flexible! As much as one can see the benefit of being flexible, keep in mind that joints need stability. Over-training flexibility can reduce the ability of muscles, tendons, and ligaments to stabilize joint structures. Understand the nature of joint loading that is involved in particular sports and be mindful to not overuse Yoga flexibility exercises on those joints.
Finally, it may be easy for some athletes to try Yoga for the first time and feel they can jump into intermediate to advanced postures. Just like the sport they are coming from, they took years to build a foundation of where they are in that sport. This same approach should be applied with Yoga. Athletes, regardless of fitness level, should start with beginner classes so they build a foundation of all aspects of the practice: basic posture alignments, breathing techniques, and meditation applications. Many intermediate and advanced Yoga classes are taught in a manner that assume students have these foundations in place. Therefore, by skipping beginner programs, an athlete will miss out on crucial foundation elements.
Thanks to Kreg Weiss, BHKin
Every year we have launched a super promo to get people out of thinking that New Years resolutons work. Why? They just dont. What we want is for you to be active and engaged throughout December so you can still enjoy the festive season AND train more than you normally would AND come back in January looking hot, fit, lean and super confident!!
Now, this is an incredible offer, not 4 weeks but a total of 6 Weeks of group training classes for just 4,777 baht.
If you are a current Copper Member, you can upgrade for just 1,997 baht!
We know you are going to be busy! We know you are going to have lots of parties to attend, we know you might be travelling for Xmas too AND and we also know you will be training as much as you can to keep the Kristmas Kilos off! That’s why we are give you an extra 2 weeks of training till January 15, 2012. Then we can plan ahead for the rest of the year.
Here’s what you get:
- Unlimited Small Group Training Classes (Choose from 50+ sessions per month)
- Unlimited Outdoor Fitness Bootcamp Sessions (Choose from 24+ sessions per month)
- Nutrition Journal to keep track of your Kristmas Kalories
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Confirm your place today as spaces are strictly limited! Conditions apply.
Email us to book in your place for the 6 Week XMAS Fitness Frenzy!.
Personal trainers are often given a bad rap because some of them consider the job a mere pastime and they don’t really understand that training people successfully requires more than a clipboard and a pair of sneakers.
Some trainers undermine the credibility of the whole profession, especially in places where freelancers with questionable business methods are a dime a dozen. At the Aspire Club, we pride ourselves in having probably the best team of knowledgeable fitness professionals around. Why? because we care. We have passion, this is our career, and we are not cookie cutter, we come to you PT wanna be’s.
Dedicated and dynamic, our trainers will go the extra mile to make absolutely sure your needs and your goals are fully understood and addressed. That means we have do whatever approach it takes to helping you, be the best you can be! Whether you need support in your quest for a slimmer figure or you really want to add some solid muscle mass on your frame, their scientific approach will deliver. Fully licensed and experienced, they’ll offer your the most advanced solutions in order to get your where you want to be: they’ll keep you accountable, focused and motivated so you can break through training plateaus and constantly push yourself.
Everybody can copy a generic fitness program from the internet and just stand there counting repetitions, sheepishly reproducing someone else’s work. We believe that every individual is unique – physically and psychologically – that’s why we develop custom programs for each of our clients and never rely on others to bring you the level of service you deserve.
What you should be looking for
An outstanding service with results is always of massive value, and when it comes to your health and wellness you should never settle for less than the very best. Remember, pay peanuts, and get monkeys! A good personal trainer should always have:
- A qualification recognized internationally
- A broad knowledge of everything related to fitness
- Great interpersonal skills
- A professional appearance and attitude
- A visible passion for sports in general
- Verifiable references and background
- Proper legal work documentation
At The Aspire Club, all our trainers are fully certified and working legally. Every foreign international professional working at Fitcorp Asia and the Aspire is 100% legal, with work permits. More often than not, the majority of freelancers are simply passing through, here one day, gone tomorrow, with zero systems in place, taking your money and leaving a sour taste in your mouth! Unfortunately this is quite common in Bangkok.
We’ve been in the business for over 12 years in Thailand and are the only international fitness center that provides an impeccable level of service, where 80% of our members are working with coaches and trainers. This you cannot compare with anywhere else. We fully comply with local laws and can guarantee your peace of mind: you’re in good hands at Aspire.
We look forward to welcoming you in our brand-new building dedicated to your health and fitness.
This one is for the ladies who envy Kim Kardashian’s gluteus maximus and who just don’t know how the heck she managed to get such a ‘well-rounded’ derrière.
Here are three exercises that will tone the problem area, lift it up and give it some curves. The glutes are quite larges muscles and unfortunately, unless you dedicate some time targeting these muscles, you won’t get the results you’re looking for.
These exercises are quite easy to implement on their own or to add to your existing training routine. Without further ado, let’s start with the king (queen in this case) of buttocks toning and development. (more…)
- Published in Personal Training
The chest is often a problem area for aspiring bodybuilders and beach showboaters alike. A symbol of masculinity and authority, the chest needs special attention if you really are to develop it fully. Here’s how…
Today we’re going to look at some exercises that might seem counter-intuitive for beginners but actually provide very good results. Before continuing, please leave your misconceptions at the door, because the chest workout that is detailed here bears little resemblance with what you’ve been taught by your PE teacher.
Ditch the benchpress
Benchpress exercises are overrated. period. Due to their very form, they foster rear deltoid and triceps development instead of targeting the pectorals effectively. During the negative phase of a typical benchpress movement, the pectorals are fully stretched, I’ll give you that. Problems arise during the positive phase of the movement: since there’s no proper contraction of the pectorals one against each other it is very difficult, even for an advanced athlete, to mobilize all the desired muscle fibers.
Instead, supporting muscles like the delts and the triceps will carry the bulk of the resistance, thus nullifying the very purpose of a bench press exercise.
Here are movements that put less stress on peripherals areas, mobilize the pecs more effectively and are generally way better at developing upper and lower chest, rather than the almost exclusively side pectoral development seen in bodybuilders that make bench press their basis for chest training.
Bent over cables crossovers
If you have trouble feeling a pump when doing chest, this exercise is for you. By crossing your arms as pictured above, you’ll have more control over the movement but will also mechanically contract both pectorals against each other, something that a typical bench press movement can’t do simply because your arms always stay parallel.
This is not a power exercise however, so don’t overload the cables, keep your back straight and your abs tight. Control the movement from start to finish without giving any momentum to the movement.
Over time, you’ll notice a way better contraction and you’ll be able to incorporate power movements like the seated flies :
The dumbbell flies provides the same pectoral stretch as the bench press, without the associated load. Slowly depress the weight until you feel you’ve reached maximum amplitude, then go back to position A, closing your arms as if you were hugging a big tree. This way more inner pectoral contraction can be achieved.
In order to turn this exercises into a power movement (a movement that will give you more strength and mass), instead of spreading your arms as widely as possible, turn your wrists as though your were handling a bike and keep your elbows close to your body.
Again, this movement is superior to the bench press, because you’ll be able to lower your elbows much deeper than with a barbell, which is limited due to its straight shape. Curved barbells exist to alleviate this issue though.
Last but the least, the decline press is your weapon of the choice in the war of perfect chest development. In order to get a rounder, fuller chest, it is very important that you spend some time working on the lower section of your pectorals.
The exercise shown above is a great tool, but if you need more control over your pec contraction, you’ll want to have your palms face each other. This way you’ll be able to contract your chest even more. Form is obviously very important in this slightly acrobatic exercise.
There you have it: 3 simple yet powerful exercise that’ll make you want to stay away from the ‘mythical’ bench press. Many fitness professionals and gyms in Bangkok swear by the bench, but here at the Aspire Club, we like to think that the least treaded path if often the most rewarding.
Test these exercises asap and let us know what you think! Reach out and discuss the challenges you face right here @fitcorpasia. Our pro tips are just a tweet away!
- Published in Personal Training
Gandhi once said that ‘there’s no way to peace, peace is the way’. The same can also be said about success and what it takes to ‘make it’.
Success fosters success, it’s a virtuous circle that once triggered, is surprinsigly hard to break. Being on a roll is no accident though, I believe that everything happens for a good reason and that perserverance (some call it doggedness…) always pays eventually.
The parallel with fitness is quite easy to draw as fitness exercises very much mimic what challenges people face in their everyday life. Not only a man’s character is revealed when odds are stacked against him, it is also revealed when weights are stacked on the barbell.
Exercising regularly will help your career in unexpected ways : men and women that are slimmer are statistically happier and more confident about themselves and usually report that these benefits also impact on their work. Don’t confuse confidence with arrogance though, the former is great but the latter is despicable. Achieving your fitness goals, whether they can be measured in inches, pounds or repetitions will boost you and the ones surrounding you because you will ooze with positive vibrations and your can-do attitude won’t go unnoticed.
No, I’m not reading your horoscope here, I’m merely stating that if you feel that your job or your colleagues have been bogging you down lately, that your career has reached its plateau (deservedly or not) it is the right time to stick out your chest, roll up your sleeves and take a good look at yourself.
Chances are that you’re not too happy about your weight, your bankroll, your love life, your diet, etc… Everyone has a reason to feel miserable about something! Instead of reveling in your misery and let your chest deflate like a tired basketball, take these flaws and turn them into life-changing challenges.
Goals are vital in any endeavour: you wouldn’t board a train without having a destination set in your mind (if yes, there’s not much I can do for you…), just the same as you wouldn’t start to exercise without a goal.
Our job at the Aspire Club Bangkok is to take this goal and turn into a beacon of light for you so you don’t get lost in the storm. Sorry for the flamboyant style here, but we love nothing more to see people leaving our studio with their eyes full of sparks and enough energy to fire up a power plant!
We’re inspired by excellence and driven by results. Your new ‘you’ is a click away. Don’t miss out!
Call today 02 229 4114 or email us for a free discovery training session