Having your very own personal trainer has several great advantages:
Trainers provide motivation, professional expertise, and personalized attention – all key components of reaching your personal health and fitness goals. All Fitcorp Asia personal trainers are certified by an accredited professional organization (ACSM, ACE, etc.) and tertiary educated with a degree in Exercise Science. However, personal trainers vary greatly, not only in educational background and costs, but also in personal philosophy, training and consulting practices.
Before simply hiring the first personal trainer you come across, shop around and meet with them to learn about their personal philosophy, education/credentials, experience, and rates. This way you’ll know if the personal trainer is qualified and likely to meet your personal needs before you spend your hard earned money. Once you’ve narrowed down the list, you should talk with the trainer, make sure your goals and objectives are very clear, and see if the trainer is best-suited to help you. Call or meet with the trainer and ask the following questions:
- Why did you become a personal trainer? Personal trainers should not only have a passion for good health and fitness, they should also love to share their expertise and help others reach their personal goals.
- Do you keep current with research? The answer must be yes! Personal trainers need to continually update their knowledge through seminars, workshops, books, etc., in order to provide you with safe and effective information.
- Can you supply client references? Good trainers have satisfied customers and won’t hesitate to put you in touch. Give two or three of the clients a call, asking about the trainer’s strengths and weaknesses, and if they were professional, informative, and dependable. Also ask them if the trainer explained the reasoning behind their recommendations and program decisions.
- Do you have liability insurance? Personal trainers should protect their clients by insuring themselves and their services against personal injury and property loss.
- Are you certified in CPR and first aid? The trainer must know the proper procedures to follow in emergency situations.
- Are you available on the days and times I’ve selected? The whole point of having a personal trainer is to get the personal instruction and motivation you need, at times that are convenient for you.
- What are your fees? The answer to this question varies greatly. Personal training can cost as little as 500 Baht, or as much as 4000 Baht per hour. The personal trainer should not only be qualified, he/she should also fit comfortably within your budget. Be sure to ask if there are any additional fees and if the rate includes the use of a local health club.
- What are your training/business policies? It’s a good idea to find out up-front their policy on extra fees, contracts, cancellations, and billing procedures.
After speaking with the personal trainer, ask yourself the following questions:
- Did the trainer ask me questions about myself and my lifestyle?
- Does the trainer promote an integrated program that includes all five components of optimal health (strength training, weight management, cardiovascular exercise, nutrition, and flexibility training)?
- Did the trainer have good listening skills and communicate well?
- Am I comfortable with the trainer’s gender and will I get along with this trainer and look forward to working with him/her??
Fitcorp Asia is the premium provider of personal training services in Thailand. Please contact us for further information. email@example.com
- Published in Fitness
Regular physical activity is essential for kids to develop strong bones, improve their
coordination and movement patterns and help establish good physical activity habits that
will last throughout their entire lifetime.
Research shows that exercise also helps children performance better academically,
increased levels of concentration, creativity and memory and general brain function are all
benefits of regular exercise and activity! So what are you kids going to be doing to stay
active during the school holiday period?
Rather than staying at home glued to the television or playing their play station, get them
moving with these top 10 tips to keep your kids active and happy during the holidays!
- Learn a New Sport
With the grown in status and awareness of sports such as golf and tennis, get your kids
involved in a new sport. In addition to increasing activity and creating a spark of interest,
sports will always increase a child’s coordination, movement patterns and build confidence
with their peers. Sports such as golf, tennis, basketball, badminton, martial arts are great at
keeping them interested and you will find aspiring champions in every child! Kids are great
- Set a Good Example
If you want your kids to be active, you MUST be active yourself! Lead by example, park the
car away from the entrance of the supermarket, use the stairs instead of the escalator, get
the kids up early and go for a walk before you go to work, do some exercise drills before
dinner like push ups, lunges, squats, or jumping jacks.
- Head to the Park
Bangkok has plenty of parks around for your children to run around and enjoy themselves
with their friends. Load bearing exercise like running and jumping keeps their bones and
- Kids Fitness Boot Camp
A totally new fitness experience for kids, Kids Boot Camp allows children to exercise in a fun
and effective gym environment run by fitness professionals. Kids learn how to move safely
and challenge themselves using only their body weight, exercise tubes, bands, and medicine
balls. Created and run by the professionals at Fitcorp Asia.
- Home Duties
Give some responsibilities around the home while are on school break, such as walking the
dog, vacuuming and dusting. Not only will this help to develop a sense of responsibility, it
will help build strong bonds with your children.
- Family Fitness!
Get the entire family involved for weekend activities. Play catch, or tag around the back
yard or in the park. Make exercise fun, and something you enjoy as well. If you show that
you enjoy the exercise, they will to.
- Fun Parks
In addition to having a fantastic time on all the rides, a day at the fun park such as Dream
World will require hours of continuous walking from ride to ride. Fond memories and great
for the whole family.
- Ask and You Will Receive
Ask your kids what ‘they’ would like to do! More often than not there are influences from
school or from friends which has sparked some interest. Ask and you will be surprised.
- Fun Activities at Home
Crab Soccer, tag, jump rope, Hide and Seek or set up a fun circuit for your kids and their
friends to do. Stair running, hoola hoops, hopscotch, skating, jumping jacks, balance drills,
frog jumps, arm circles and skipping ropes make for a fun and very effective workout!
- Set up a Rewards System
Create a points system for exercise that encourages your kids to exercise regularly. Use
rewards such as trips to the movies, tickets to sporting events, new sporting equipment like
jump ropes, roller blades, exercise tubing. Never use food as a reward.
Daniel Remon is the founder and Managing Director of Fitcorp Asia, an innovative health,
fitness and performance company specializing in fitness for kids and healthy education
programs as well as personal training, fat loss, golf fitness and corporate health programs.
www.fitcorpasia.com Tel: 02 661 7900.
- Published in Youth Fitness
X Band Walks
Targets: Glutes and postural muscles in upper body
Instructions: Step on the resistance band, spread feet wide, bring the leading leg outward, walk sideways with small steps maintaining distance between the feet.
Targets: Shoulders and traps
Instructions: Step on the resistance band, spread feet wide, pull the resistance band up towards the chin holding the band at the top position before lowering to straight arms in a controlled motion.
Targets: Shoulders, triceps and core
Instructions: Step on the resistance band (or sit down for a modified version), start with band held to shoulder level and press over head until arms are fully extended.
Targets: Quads, glutes, lower back
Instructions: Step on the resistance band, spread feet wide, bend your knees to place the band behind the neck for added resistance to the squat. Initiate the movement by pushing hips back before bending knees and distribute your body weight towards the back portion of your foot. Stand straight up again by extending your knees and straightening your hips to a fully upright, standing position.
Targets: Back and biceps
Instructions: Step on the resistance band (or sit down for a modified version), take a firm grip and create tension on the bands, bend your knees slightly and lean forward from the hip. Pull the band towards the navel (belly button) bringing the shoulder blades together and keeping the elbows close to your body when pulling.
Targets: Shoulder, glutes, quads and core
Instructions: Step out into a stationary lunge position and stand on the resistance band with the front foot. Hold the band with one hand and press the band vertically above your head.
Instructions: Step on the resistance band, spread feet wide, taking a firm grip and creating tension on the bands, bend your knees slightly and lean forward from the hip. Pull the bands backwards by extending your elbows; avoid any motion in the arm besides the bending, “kick-back”-motion, of the elbow.
Instructions: Step on the resistance band, spread feet wide, taking a firm grip and creating tension on the bands, bend your elbows and curl the band up, avoiding any excessive motion in the arms besides bending of the elbow. Bring the band down again with control.
Low to High Core Rotations
Targets: Core (primarily oblique’s), shoulders
Instructions: Stand on the resistance band with one foot, spreading feet wide. Grasp the band with straight arms with the arm that’s diagonally opposite to the band. Maintain arms as straight as possible, turning hip and shoulder girdle in a diagonal line up and away from the anchored foot. Bring hands back to the starting position while resisting the pull from the tension in the band.
Standing Core Rotations
Targets: Core (primarily oblique’s), shoulders
Instructions: Anchor the band to a vertical pole or tree and position your feet in a wide stance. Grasp the band with straight arms; maintain arms as straight as possible, turning hip and shoulder girdle away from the anchor point, creating tension in the band from your core. Bring hands back to the starting position while resisting the pull from the tension in the band.
Targets: Chest, triceps, abdominals
Instructions: To progress the pushups, wrap the band behind the upper back in a locked grip using the thumbs. Come into a pushup position and lower the chest towards the ground. At the bottom, push hands down towards the floor to raise chest up into a straight arm starting position.
Standing Single Arm Boxing Press
Targets: Chest, quads, glutes and core
Instructions: Step out into a stationary lunge position and hold the band with one hand (opposite side from the leg) pressing the band away from the anchor point, reaching out with the extended hand as far as possible while creating rotation (torque) in the core. Resist the tension in the band on the way back to the starting position.
Standing Single Arm Squat to Row
Targets: Back, quads, glutes and biceps
Instructions: Anchor the band to a vertical pole or tree and position your feet in a wide stance. Grasp the band with one arm, create tension in the band, bend your legs into a squat and simultaneously pull the band towards the chest, bringing elbow back and shoulder blades together.
Targets: Hips, hamstrings
Instructions: Lying down on your back, wrap the band around one ankle, raise the leg straight up to stretch hamstring. Let it fall to the outside to stretch the adductors, inner thighs, and let your leg come all the way back and across your body to target the outside of your hip, abductors. Be sure to perform this exercise under control.
Targets: Back and biceps
Instructions: From a seated position take a firm grip and create tension on the bands, bend your knees slightly and sit upright from the hip. Pull the band towards the navel (belly button), bring the shoulder blades together and keep the elbows close to your body when pulling.
- Published in Fitness
New years resolutions come around every year and for most of us, we will
repeat the same mantra we did the year before. Get fit, lose weight, stop
smoking, lead a more balanced lifestyle, join a gym, eater better, reduce the
handicap – the list goes on. So why are new years resolutions so difficult to
achieve? Simply because we didn’t achieve our new years resolutions last
year… or the year before…. or the year before that… We go in the each new
year thinking, ok, a new year, new start, time to make some changes. New
year timing gives us some ray of hope that the magical turning of the
calendar year will make success that much easier.
According to a study, 55% of us made the resolution to eat healthier, 50%
were determined to exercise more, and 38% vowed to lose weight. Research
shows that only 20% of resolution hopefuls actually maintain their new
habits for more than 3 months. By the end of the year however, this number
dwindles to below 10%.
I want you to start thinking about your goals in a different light. January 1st
is the same as any other day. What would you like to achieve? What goals do
you have? You can start to make positive changes from TODAY! It doesn’t
have to wait till the New Year.
2007 has seen a huge increase in the popularity of golf and many
newcomers have surfaced wanting to learn how to play , so I am going to tie
in how you can get lean and get fit for golf at the same time. Regardless of
your goals, the following steps are essential for goal achievement and
permanent lifestyle change.
Many don’t think of golf as being a very physical sport, nor does it require
any level of fitness. You couldn’t be any further from the truth. Golf is very
complex sport and takes a lot of physical qualities to play it well. The
following tips will help you lose fat and play better golf in 2008.
- Assess your starting point: take before photos, have your current body
fat, muscle, water and BMR tested. Golf Specific. Measure your drive
length and have a TPI golf fitness assessment.
- Change your eating habits: Eat 5 smaller meals every 3 hours instead
of 3 big meals. Golf Specific: Eat 2 hours before tee off. Eat some
healthy carbohydrates like half a banana or a cereal bar every 3 holes.
Rehydrate well. This will keep your energy and blood sugar levels
consistent throughout the round.
- Strength Training: Sessions of 30 minutes in duration, 2-3 days per
week. A minimum of 2 days of strength training per week. Combine full
body training rather than isolated strength machines. Training the
whole body as a system allows you to burn more calories and trains
the muscles in integration, not isolation. Full body training will also
help improve the body mechanics and develop more power with less
effort. Golf Specific: Butt is King! So incorporate lots of squats, lunges
into your program. Power is generated from the glutes, and transferred
to the core, arms and club head. So never neglect your butt! Strong
butt creates a rock solid base and set up position, leading to maximum
power and distance.
- Cardiovascular Training: Interval training has proven to be more
effective than long duration low intensity training. So aim for 20-30
minute sessions. Interval training is continuous exercise with short
high intensity periods followed by longer low intensity work loads. The
result: Burn more calories, in less time, boot your metabolism and
continue to burn more post activity. This also increases your level of
fitness so you can train harder and achieve more in less time. The
result for Golf. You will less fatigued, and play your best golf on the
- Get the right advice! You get what you pay for. In the long run it is
more important to pay for the right advice, the advice that will
guarantee to help you achieve your goals. Testing for your limitations,
strengths and weaknesses are crucial to develop the right program for
you to improve your golf.
Fitcorp Asia is the only organisation in Thailand certified by the Titleist
Performance Institute (TPI) in golf fitness conditioning. A complete fitness
and performance company specialising in fat loss, golf fitness and corporate
health. Fitcorp Asia is now located on the 20th Floor, Ocean Tower 2,
Sukhumvit Soi 19. Telephone: 02 661 7900, Fax: 02 661 7905, Email:
- Published in Fitness
Exercise anywhere, anytime is the message of Fitcorp Asia. Exercise does not
need to be complicated, nor does it require expensive equipment. You have
all the tools to effective get fit and lose fat with you right now, as you are
reading this article.
With the right instructions and the right amount of motivation the following
exercises are fun, effective and guaranteed to get you in better shape in no
time. The following series of exercises will target the entire body, and
designed to maximise heart rate, boost your metabolism, get you strong,
lean and fighting fit!
Choose your desired location to exercise whether it be your home, the office,
the gym, the park, the Laundromat, at school, by the pool, at the beach, at
the airport! The options are endless including ironmaster adjustable dumbbells for example! I’ve even seen people exercise at the
car park of a local shopping centre!
Exercising at home is often the last place you think about when it comes to
losing weight, staying fit and just generally maintaining an active lifestyle. In
reality, the home has to be one of the most effective and convenient
locations to exercise. Gone are the days of the Jane Fonda workout videos.
The leotards and leg warmers have vanished and all that hair!
When preparing to work out, the same safety principles apply to your
exercise. Warm up and stretch before engaging in any higher intensity
strength exercises. Warming up will increase your body temperature,
activate your muscles, increase blood circulation to the working areas and
divert from your internal organs, and gradually increase the range of motion
of your joints.
Without a treadmill, bike or elliptical there are many ways to warm up
sufficiently. We will go through a couple of options in this issue.
Now we can make this so simple. 15-20 minutes is all it takes to start
building your solid foundation of strength.
Start on your hands and knees, with your arms parallel to the ground. Raise
your bottom in the air, taking your knees off the ground and bring one knee
into your chest and place on the ground. With a little spring from your feet
push your bottom in the air and swap feet positions, land softly and repeat.
Once comfortable with this movement, continuously switch forwards and
backwards, forwards and backwards.
This series of arm circles will burn like never before, strengthening your
rotator cuff and shoulder muscles. Stand up straight, arm out to the side,
slightly forward. With palms facing down, thumbs straight and strong, make
20 small forward circles, 20 small backward circles. Now thumbs up, make
20 small forward circles, 20 small backward circles. Change to thumbs down
and make 20 small forward circles, 20 small backward circles. With the left
arm, 20 big arm circles forward and 20 backward. Repeat with the right arm.
Squat Press onto Toes
Place elbows and closed fists together, feet shoulder width apart and toes
pointing slightly outwards. Pretend to squat down to sit on a chair, shifting
your body weight towards your bottom, keep your body weight through your
heels, drive upwards simultaneously raising your hands above your head.
3 Point Modified Push up
Get on all fours, with arms straight. Take one leg off the floor, and extend
contracting your glutes. Keep your abs strong, slowly bend your elbows, and
descend towards the floor, aiming to place your chin between your finger
nails. Push up strong, keep elbows soft.
Lunge and Row
Kneel on one knee, making sure your front knee stays behind your toes
through the entire movement. Slowly descend, never allowing your knee to
touch the floor, keep body weight through your front heel, drive up, while at
the same time pulling your arms backwards and squeezing your shoulder
blades together, hold and repeat. After 15 repetitions, switch legs and repeat
a further 15 times.
Body Weight Tricep Dips
Sit on the floor with knees at 90 degrees, arms placed behind your bottom
and fingers pointing towards your heels. Keep your body weight over your
wrists, bend your elbows and slowly descend, push up strong without locking
your elbows. Keep your elbows soft at all times.
Reverse Lunge Rotation
Standing up straight, feet together, and arms straight in front of you with
fingers interlocked. Take one step behind you with your left leg and perform
a lunge, swing both arms (maintain a position parallel to the ground) around
to the same side as your front leg, return to the starting position and repeat
with the right leg.
Straight Arm Push Ups
Place all fours on the ground, with a neutral spine, core tight. Keep your
elbows locked straight and squeeze your shoulder blades together. Hold the
contraction, and push your upper back in the air, separating your shoulder
blades. Repeat both phases of the movement 10-15 times each.
Lying face down on the floor, extend both legs out and both arms in front of
you. Raise your right arm and left leg at the same while also lifting your head
to the same level of both limbs. Hold and return to the start position and
repeat on the opposite side. Repeat both side 10 times each.
Lie on your back with arms and legs extended. Lift both arms and legs while
performing a crunch movement till your toes and fingers meet at the top
above you. Hold and contract your abs, returning to the start position.
That’s it! You are ready to go. The above exercises offer such an abundance
of variety to keep your body stimulated and guessing for months.
Your greatest asset to working out alone and without equipment is
motivation and confidence in your ability to perform the exercises safely and
The key to any exercise program, regardless of goals, objectives and
equipment is ICV – Intensity, Consistency and Variety. The combination of
these three parameters alone will determine your successes.
Intensity – refers to how much effort you put into your training. The best
way to monitor your exercise intensity is my measuring your heart rate. Take
2 fingers and place them on the side of your neck. Count the number of
‘pulses’ in 15 seconds a multiply by 4. This will give your beats per minute or
Consistency – refers to your frequency of exercise. You should be making
exercise a part of your ‘daily’ life. Yes that’s right, daily! Whether it is going
to the gym, playing tennis, golf, trekking or yoga – whatever it may be.
Variety – this is essential. Constantly varying the stimulus of exercise
ensures your body constantly changes, adapts and progresses. I like to sue
the analogy of reading a book. If you read the same book over and over
again, you are not going to learn anything new, are you?
Try these at home and get moving towards your best body ever!
Fitcorp Asia is also the only organisation in Thailand to offer Online Fitness
Training. At a fraction of the cost of one-on-one personal training, OFT allows
anyone with internet access can now have access to personalized exercise
programming and support 24 hours a day, 7 days a week. We will discuss
this in more details in future articles or log onto www.fitcorpasia.com to learn
more on how Fitcorp Asia is innovating the personal fitness industry.
- Published in Fitness
The energy consumed (in calories from food you eat), has to be less than, the
energy out (calories you burn), in order to burn stored body fat.
You must maintain your muscle and grow more by resistance (weight) training.
Remember, muscle is your body’s fat burning engine. With more of it, you will have
the capacity to burn more fat. Most people have the desire to burn body fat.
Whether you are a man or a woman, the great looking lean body is achieved by
burning body fat. In order to do this most efficiently, you must keep your existing
muscle and work towards growing more. Most people lose muscle while dieting and
training. This is the most common mistake people make when trying to lose their
body fat. Don’t worry ladies, you will not turn in to muscle bound freaks. It is a lot
harder for women to grow muscle than it is for men. Gentlemen, you do have the
potential to grow a lot of new muscle. Read “How To Grow Muscle” to learn more
about muscle growth.
You must increase your metabolism (energy required to perform all your body’s
Eat 4-6 times/day. Eating frequently throughout the day allows you to reap the
benefits of thermogenesis. Thermogenesis is the energy requirement for digesting,
absorbing, and assimilating food nutrients. And the activation of the sympathetic
nervous system, which stimulates your metabolism. Exercise is another great way
to increase your metabolism. After exercising your metabolism will be higher for
several hours. You need to do both eat frequently and exercise. This will cause you
to burn more calories per day helping you maintain a calorie deficit.
You must maintain a calorie deficit in order to burn stored body fat. Which means
your daily caloric intake must be less than the amount of calories you burn in a day.
When you burn more calories in a day than you consume, your body must get the
extra calories from your fat stores.
You must eat low calorie nutrient dense foods. Which means the foods you eat
should be protein rich, contain complex carbohydrates, and be low in fat and high in
fibre, vitamins and minerals.
Protein is the most important nutrient in food. Protein makes up every cell in your
body, including your skin, organs and muscle and is involved in many biological
processes. It is extremely important to have an adequate amount of protein in your
diet; especially when you are dieting and exercising. This will allow your body to
maintain its muscle and grow more. Eat high quality lean sources of protein.
- Eat very little simple sugar. Simple sugars (carbohydrates) such as sucrose, high
fructose corn syrup and glucose cause your pancreas to release too much insulin.
Which then leads to fat storage, low blood sugar and food bingeing. Complex
carbohydrates are a better energy source. They do not cause the pancreas to
release an excessive amount of insulin, minimizing fat storage, and do not cause
low blood sugar, which will help prevent food bingeing. Complex carbohydrates
should be eaten in moderation.
- Fat contains 9 calories per gram, protein and carbohydrates contain only 4
calories per gram so it is easier to maintain a calorie deficit when you cut back on
your fat grams–eat low fat.
- Fibre helps slow down the digestion of carbohydrates which helps prevent high
blood sugar and insulin levels–minimizing fat storage.
- Vitamins and minerals are involved in many biological processes in the human
body including fat burning and should be consumed in adequate amounts, especially
when dieting. Eating foods from nature such as fruits and vegetables, legumes and
meats will provide you with most of the vitamins and minerals necessary. Avoid
processed foods because they contain less vitamins and minerals. Supplementing
with a multi vitamin and mineral is recommended when dieting.
You must perform cardiovascular exercise. Performing cardiovascular exercise will
increase the rate that your body burns fat for energy. Most of the energy used,
while performing cardiovascular exercise, at your target heart rate, comes from fat
stores. You will also help promote and maintain your daily calorie deficit by
performing cardiovascular exercise due to the amount of calories burned.
Cardiovascular exercise is crucial to burning body fat quickly and efficiently.
Don’t give up! The process of altering your body composition in any way, especially
fat loss, is a time consuming process and takes persistence, determination and a
burning desire to succeed. Maintain these characteristics, in your attitude towards
fitness, and you will achieve your goals.
Here are the six essentials:
- You must maintain your muscle and increase lean tissue through resistance
- Increase your metabolism.
- Maintain a calorie deficit.
- Eat low calorie nutrient dense foods.
- Perform cardiovascular exercise.
- Don’t give up.
Burn lots of fat and enjoy your success!
Fitcorp Asia specialises in Effective Fat Loss Programs. Contact us at
firstname.lastname@example.org for more information.
- Published in Nutrition
Although integral to overall health and especially fat loss, cardio training can be a
real bore. It doesn’t need to be though, and there are many ways that you can kick
start your cardio training and add elements of challenge, intensity and variety to
keep your body guessing and prevent the onset of boredom.
Variety really is the key to effective cardio
This may sound pretty obvious, but when I say run, I mean RUN!!!! Our bodies are
designed to move, designed to walk and designed to RUN! Incorporating short
sprints into your training allows for many physiological adaptations to occur.
Improved circulation, improved anaerobic threshold, increase cardiac output and
faster recovery are all added benefits from ‘picking it up’.
Rather than plug in a hill or interval program, use a manual or quick start program
and take control of your cardio training program. Set yourself a goal for the
duration of the training session. If you are limited on time, aim for shorter recovery
periods. For example. Aim for a 20 minutes cardio session with an interval ratio of
1:2. That is 1 period of higher intensity training for every 2 parts of recovery. This
may be an interval of 15 seconds of higher intensity work followed by 30 seconds of
lower intensity ‘active recovery’. The longer your training session, the longer your
recovery should be.
Research now shows that interval training is THE most effective way to train to burn
fat. Forget the fat burning zone, it is a myth! You will burn a slightly higher
percentage of fat during your exercise, however with interval training your total
caloric expenditure will be higher, and therefore your total fat calories will also be
Get Out of the Riders Seat
When using the upright bike for your cardio, incorporate intervals out of your seat.
Rest your elbows on the handles of your bike and crack up the resistance. Leaning
on your elbows will support the extra body weight to allow your legs to move freely.
Use your body weight to drive the pedals. You will find your rhythm. Again, this high
intensity option will surely increase the excess levels of lactic acid and fatigue your
legs, so make sure you have a period of ‘active’ recovery.
Play a Sport
Learn a new sport like tennis or squash. Every worn a hear rate monitor while
playing tennis, squash or badminton??? I have, and I guarantee I can burn more
calories playing squash than traditional cardio training. One of my female clients
burns over 1000 calories in just 60 minutes playing tennis! Even an average game
of tennis will probably get you up to 500-800 calories in an hour.
I love to surprise my clients with this one. Tabata is a Japanese Physiologist and
during his research, he determined the optimal level for maximising aerobic AND
anaerobic capacity simultaneously in just 4 minutes! Tabata is a form of interval
training with an interval ratio of 2:1. 20 seconds of ‘maximal’ all out exercise
followed by a very short 10 second recovery. Perform 8 sets, and make sure you
have a bucket nearby for the one!
Give these a try but before that read some wartrol review, I guarantee they will kick start your cardio training and help you
break through your boredom and fat loss plateaus.
Daniel Remon is the Founder of Fitcorp Asia, Thailand’s leading Health, Fitness and
Performance Company. Fitcorp Asia specialises in goal oriented fat loss education,
golf fitness, outdoor fitness boot camps and corporate health.
www.fitcorpasia.com | www.golffitnessasia.com | www.bangkokbootcamp.com
02 661 7900 | 0818 044 335.
- Published in Nutrition
Motivation is the key to consistent exercise and results! Here are my “top 10” keys
- Know the benefits of exercise. We are more motivated to do things that we’ll
benefit from. The more we benefit => the more motivated we are. For example, if I
told you I’d give you a million dollars to take a 30 minute walk tomorrow morning,
would you do it? You bet you would! The benefits of exercise aren’t quite that
compelling, but they are pretty motivating! 🙂
You will benefit tremendously from consistent exercise. For many people, that’s very
motivating! To see a list of my “Top 25 Benefits of Exercise”.
- Create your personal “reasons list”. Keep a piece of paper and pen handy for a
couple of days. Jot down EVERY reason you can think of that you want to get
healthy / get fit / lose weight, through consistent exercise.
Real life example => I spoke to a lady a couple of months ago who could only think
of two reasons that she wanted to lose weight and get fit. I told her to think about it
for a couple of days and she came up with a list of over 30 reasons, such as:
- more energy to spend quality time with her family at night
- to be able to fit into all the clothes in her closet
- to be able to live a long, healthy life to enjoy time with her children, husband,
and grandchildren (eventually)
- to not be uncomfortable in public
- to not become breathless climbing stairs
- to be able to do “active” things with her family and friends
- to be able to play on the floor with her children
- to be able to wear nice clothes
Her list goes on, but you get the picture. Make a long, extensive list. This may not
seem important, but it is critical to be able to read this list when your motivation to
exercise is waning. It’s a powerful way to quickly get “re-motivated!”
- Exercise with a friend. Statistics tell us that people who exercise with a friend are
more successful at exercising consistently. You can keep each other accountable.
Knowing that someone is waiting for you to exercise with them can be great
motivation to show up and get it done!
- Exercise first thing in the morning, every morning. Folks, if you’re really serious
about this exercise thing, then get serious about it. Our bodies were made to be
active on a daily basis.. and when we are, all sorts of wonderful things happen.. we
even get healthy and fit!
People who exercise 6 to 7 days per week first thing in the morning, are much more
successful at exercising consistently, than those who do the 2 or 3 day thing. It
doesn’t have to be a huge workout everyday.. get out there and take a 30 minute
walk. For all the details on why you should exercise in the morning, see my article.
- Train for a local 5k or 10k walk or run in your area. This can be great motivation
to exercise on a regular basis. I’ve seen many people transformed from couch
potatoes to lean, mean exercising machines, because they decided to enter and
train for a competition like this. Don’t think you can’t do it… YOU CAN!
- Reward yourself!
Real life example => Claire from Atlanta told me that she puts $3 in a piggy bank
every time she exercises. She gives herself the freedom to spend this money on
things she normally wouldn’t buy for herself. She says she usually ends up with
over $70 per month!
- Keep records. Write down your exercise time (minutes) each day. Keep a running
total for the month and year. Calculate your average exercise time per day. Set
some lofty goals!
- Make your exercise as enjoyable as possible. For example, if you’re a walker, you
may want to get a good cassette or CD player to listen to music or books on tape,
etc. If you’re exercising inside, set up a TV so that you can watch it while
exercising. On the other hand, you may just prefer peace and quiet. Do whatever
makes exercise most enjoyable for you. You are much more likely to exercise
consistently if you enjoy it.
- Wear good shoes that are appropriate for what you’re doing. Injuries seriously
affect your motivation to exercise. Most people, especially walkers and runners,
wear their shoes far too long. Worn out shoes will make you much more prone to
- See results and get compliments. That’s really motivating! GO FOR IT!Fitcorp Asia specialises in Effective Fat Loss Programs. Contact us at
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- Published in Fitness
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