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!
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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’
‘Losing Your Mind’
‘Escape The Island’
and the terrifying…
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 firstname.lastname@example.org 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.
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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 email@example.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:
T Th 530pm
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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!
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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;
Come and work out with a personal trainer in our state of the art studio in Bangkok with a coach that help motivate and inspire yu will safe and progressive systems to help you build the lifestyle you need to achieve your goals.
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 semi-private training
12 week fat loss program
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!
Personal Trainer Bangkok, Fitness Bangkok, Boot Camp Thailand, Fitness seminars, weight loss bangkok, lose weight bangkok, body transformation challenge bangkok, nutrition bangkok, 30 day fat loss challenge, body transformation, holiday weight loss tips, nutrition support. Get more info at www.personaltrainnigbangkok.com
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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
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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
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 firstname.lastname@example.org.
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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.
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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!
Places are limited and so please book your place immediately to avoid disappointment.
Email: email@example.com or call/SMS 0818 044 335
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