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Interval Training for Runners

2011-09-14T14:09:00.002+07:00

Interval training is an extremely effective training form to increase running tempo, increase cardiovascular output, despite this it’s most certainly one of the most neglected forms of training.

Most people just chose to stay in their comfort zone, run the same old casual run and is missing out on a lot by doing so. Provided interval training is well planned and structured, it can give great results fast, add a new dimension to your running performance in preparation for your next scheduled race or endurance event.

Benefits
The major advantage of interval training is that you can maintain a high running speed over a longer period than you are capable of during a long slow distance (LSD) run. Put simply, interval training allows you to bump up the lactic acid threshold and teach your body to cope with running at a faster pace by breaking the total running distance in to shorter intervals with period of recovery in between.

Potential problems
The difficulty with any type of interval training is finding the right pace and distance. Experience shows that it is easier for an inexperienced runner to initially stick to the relatively short intervals repeated numerous times. The hardest part when determining intervals is finding the right running pace. There are basically three ways to measure and control the intensity:

• Measuring time at a known distance
• Appreciate the effort (using Borg’s scale for example)
...or to measure heart rate using a heart rate monitor.

At the Aspire Running Club will use measuring time at a known distance as the strategy to keep every aspiring runner on a structured program and to keep track of progress. Speed, recovery and duration will adjust gradually as performance is improved.

Interval training is an integral part for runners, endurance athletes, desk jockey’s and people across the demographics. The benefits of short bursts of high intensity work followed by recovery and then to be repeated has shown to be superior in not only cardiovascular performance (http://tinyurl.com/j5kbq)

but also to burn fat (http://tinyurl.com/6f49jly) and all other benefits that comes along with physical activity – not to mention how it can also save time!

Interval training is perceived by many as something daunting and too much hard work but can be extremely satisfying and engaging as it requires you to stay focused and tap in to energy systems your body might not have experienced in a while, kicking your endocrine response to another dimension!

The 8-week Aspire Running Club will guide, prepare, introduce and structure interval training (among other things) to assure you are in great running shape at the end of 2011 (weather it’s to prepare for a race or just to run and have fun in a group of like minded, inspiring people)!

The Aspire Running Club start on September 29th – taking place on Thursday’s at 6.30 pm at Queen Sirikit Park for 8-weeks.
Spots are limited – sign up today!

Call: 08-7672 7452 Email: henrik.olofsson@fitcorpasia.com

Why run?

2011-09-02T12:43:00.002+07:00

It's simple...running is good for you, here are just a few of many reasons why:

* Good for your heart- strengthens your most important muscle in your body, the heart.

* Lose weight- like any exercises, running is a great way to lose those kilos. ACSM Journal’s article from 2006 by Dr. David Swain, concluded that running burn twice as many calories than walking.

* Muscular improvement- the muscles react positive from the very first run (Journal of Applied Physiology).

* Stronger bones- higher bone density.

* Improved balance- your improved balance will also help you in your daily life.

* Better posture- stronger, “prouder” posture and released stiffness in shoulders/neck.

* Psychological benefits- cardio exercise has proven to have positive effects on the brain, the released endorphins make you feel more alert and energetic. A study in the Journal of Neurology, Neurosurgery and Psychiatry states that staying active will decrease the probability of develop dementia.

* More fertile- research shows that running results in less impotence and higher sex drive (Queens University, Canada)

* Lasting Eyesight- slows down the inevitable process of weaker eyesight when you get older (Berkeley National Laboratory).

The benefits of running exceed the risks by far. Building up your running base progressively will drastically reduce the risk of getting injured. Prepare yourself with a structured running program including strength-, balance- and mobility exercises. Variety is good way to stay motivated. Thus, combine your runs with other types of exercise.

The Aspire Running Club will help you reach your goals and enjoy all the benefits that come with running.

Sign Up Today!

Call: 08-7672 7452 Email: henrik.olofsson@fitcorpasia.com

Adidas Launches the Barefoot Shoe

2011-08-24T20:25:00.000+07:00

PORTLAND, Ore. (AP) -- Adidas is going barefoot.

The world's second-largest athletic company unveiled its first "barefoot" training shoe Tuesday, which is designed to mimic the experience of exercising barefoot while providing the protection, traction and durability of a shoe. The Adipure Trainer, which is a cross between a glove for the feet and a traditional shoe, hits U.S. stores in November priced at $90.

The barefoot shoe is part of a strategy by Adidas, which is based in Germany, to expand into the U.S. where rival Nike dominates. Adidas joins a list of athletic makers trying to tap into the small but burgeoning U.S. market of fanatical runners and gym-goers who swear by shoes designed with as little material between the wearer and the ground as possible.

"People who believe barefoot is the way to go...are very emphatic about it," said Matt Powell, an analyst with industry research organization SportsOneSource Group. "They want to spread the message. It sounds religious but some of them are evangelical about it."

The athletic shoe and clothing business has been fairly resilient during the U.S. economic downturn, but it is an industry that thrives almost entirely on new products. When it comes to shoes, the latest and greatest captures the U.S. customer. While barefoot shoes make up a tiny fraction of the $22 billion U.S. athletic shoe industry, it is one of the fast-growing categories. Sales have more than doubled in the past year to roughly $750 million, according to SportsOneSource.

The barefoot shoe movement has been fueled by the barefoot running culture, which has long had proponents, but caught on more widely in 2009 after Christopher McDougall's book "Born to Run" explored the history and benefits of it. The theory is that running barefoot enables the body to move naturally and optimally, while traditional shoes inhibit that.

The movement gained more traction last year when Harvard biologist and runner Daniel Lieberman published a paper in the journal Nature that concluded that running barefoot seems to be better for the feet, producing far less impact stress compared to those in traditional running shoes.

The practice of running in barefoot has been a somewhat controversial topic, though. The odd appearance of the shoes sometimes causes heads to turn in parks. Some races across the country will not allow people to run in them. And some barefoot shoe wearers themselves have reported injuries after using them.

Shoemakers and health professionals say many of the injuries are a result of people using the shoes too quickly. They suggest people trying to make the switch from traditional shoes to barefoot ones do so gradually ---- increasing distance over time ---- to let the body adjust to how it naturally is meant to move.

"A lot of engineering went into making your foot a high performance machine," said Mark Verstegen, founder of Athletes' Performance, a training and performance organization for elite athletes that works with Adidas. "Using your foot's natural power and movement will help you strengthen muscles you never knew you had in your feet, lower legs and throughout your core."

Athletic companies have rushed to jump on the growing barefoot trend. Big companies such as Merrell, Fila, Saucony, Asics and New Balance all are offering their own barefoot or so-called minimalist shoes.

Nike, the world's biggest athletic company, has roughly 65 percent of the market and appeals to barefoot loyalists and mainstream exercise enthusiasts alike with the traditional running-shoe look of its "Free" line. Vibram has about 10 percent of the market with its Five-Finger shoe, which encases each toe separately and has come to define the style.

The design of the Adidas barefoot shoe strikes a balance between the two styles. The brightly-colored trainer, which features the trademark Adidas three stripes, covers the foot as a shoe would but with a sock-like fit and toe compartments to allow more natural movement.

"The Adipure Trainer is a unique piece of equipment for elite level athletes that we're bringing to our core consumer," said Patrik Nilsson, president of Adidas North America.

The growing barefoot market is an important one for Adidas as it tries to gain U.S. customers. The company runs a close race with Nike globally, but the gap is much wider in North America.

In their most recent fiscal years, Nike generated $7.58 billion in revenue in North America. Adidas, meanwhile, had roughly $4.05 billion in revenue when translated to U.S. dollars. Nike holds 48.2 percent of the market share in U.S., while Adidas comes in at a distant second with 11.7 percent.

Adidas, which recently has seen its sales improve in North America, has implemented a growth strategy that relies heavily on gaining market share in the U.S. The company said it is trying to connect better to U.S. consumers through new products and marketing.

The company, which has long relied on its strength as a soccer and lifestyle brand, has put a bigger push behind other sports that are big in the U.S. as well. In basketball, for example, it's expanded its products in recent years and signed Chicago Bulls player Derek Rose, who was the NBA's most valuable player this year.

"To be successful is damn hard work day in and day out," said Herbert Hainer, CEO of Adidas speaking from the company's U.S. headquarters in Portland. "It's not just basketball or having Derek Rose or Tiger Woods, or whatever. It's a lot of different things all the time and connecting right with the consumer."

Is your diet worth its salt? Personal trainer Bangkok discusses your health!

2011-08-15T09:31:00.000+07:00

It’s been proven by numerous studies: your modern western diet is not up to scratch. Here is why.

Do you regurlarly eat white rice, pasta or white bread? If yes, then I’m afraid you’re not as healthy as you might think. For decades, soils have been washed and rinsed with pesticides, fungicides and growth agents. This thorough wash-out has turned soils into sterile lands, devoid of the all-important minerals that are critical to hundreds of chemical reactions in the body.
The salt we’re using has been stripped of most of its magnesium, leaving only sodium and iodine as active ingredients. The issue is, magnesium chloride is absolutely vital. Lacking magnesium in your diet can have disastrous consequences on your metabolism and spell doom on your life expectancy. This might sound a bit too alarming but for your reading thrills, I’ve compiled a laundry list of the effects a low magnesium diet can have on your health :

muscle weakness
fatigue
back pain
loss of appetite
constipation
insuline resistance
heart failure
Do I need to go on?

According to the US Agricultural Research Service, more than 60% of the US population has a degree of magnesium deficiency. Ok we get it, we need magnesium, more of it especially in Bangkok where 99,9% of the dishes contain white rice. But where to find it?

Enter Nigari (bitter in japanese) : this crystal-like powder is pure, unadulterated sea salt that hasn’t undergone any kind of processing whatsoever. The Japanese have been using this salt for millenia; it’s an essential part of tofu preparation. In our case though, you don’t need to wolf down a pound of tofu to make sure your daily magnesium requirements are met. Don’t eat it, drink it.
Nigari has the virtue of being extremely cheap (about 30THB per pound) and is pretty easy to find as well. The only downside of Nigari is that even if you heavily dilute in water, it still tastes awful but I guarantee that the benefits for your health far outweigh its funky flavor. The recommended dosage is 20 grams of Nigari per 1,5 liter of water. You can easily store the preparation in the fridge and drink a regular glass every day, first thing in the morning. You could of course take magnesium in pill form but you’d miss out on the colon detoxification properties the drinkable version possesses.

Spectacular Effects

Take your glass of Nigari every day for one to two weeks and just watch your body and mind literally metamorphose. This is no joke, the benefits of the magnesium contained in Nigari is well documented and you’ll find dozen of doctors and health experts ready to talk about it. Why ? For once, not because they make millions selling magnesium pills but merely because it works so well. The general population is not aware of it, partly because it’s difficult to add value to such a basic product, so major drug companies have given magnesium the cold shoulder. You shouldn’t.
Here are some of the benefits of the wunderbar mineral:

enhanced metabolism
fat loss
improved mood
improved energy and endurance
improved gasto-instestinal function
cancer prevention (look at the numbers, they speak for themselves)

Lot in the nutrition jungle! The personal trainers at Aspire in Bangkok keep it simple for you! For your complimentary nutrition coaching session, we will help you wade through the jungle and get you on track to a healthy, high energy nutrition plan that want make you go hungry :)

Contact the Aspire Club or any of the personal trainers and fitness coaches at Fitcorp Asia in Bangkok on 02 229 4114 or email us

http://www.theaspireclub.com

http://fitcorpasia.com

http://www.bangkokbootcamp.com

The fear of getting "too big"

2011-03-22T07:11:00.006+07:00

The topic of this post might be yesterday’s news for some but hopefully a good reminder and perhaps eye opener to others. The subject is the fear of getting “too big” from lifting heavy weights and explains some of the actual effect strength training has on weight loss, overall health and muscle gains.
The post targets the female population primarily since it’s usually females that are having most concerns with the fear of getting “to big” and muscular when strength training. The way I see it, this sadly holds many women back in their efforts to reach their goals. Stereotypically and ironically, women tend to lift lighter than what is actually challenging (at the cost of stagnation and lack of optimal results) while men on the other spectrum try to lift heavier weights than adviced (at the cost of form and risk of injury. Ultimately it’s my job, and the job of the trainer to make these two extremes meet somewhere half way.

To further explain my argument, I’d like to quote world-renowned strength coach Michael Boyle:

"It’s foolish and inane to say 'I don’t want to lift heavy weights, I don’t want to get too big'. We need to stop perpetuating this fraud of “too big”. The “too big’ thing is a result of steroid-loaded athletes pictured on magazine covers. It has nothing to do with real life…the person who usually doesn’t want to get too big is a housewife or stay-at-home mom who has never picked up more than a ten-pound dumbbell…no one, I repeat no one, should ever worry about getting too big. The reality is that the hardest thing to do as a personal trainer or strength and conditioning coach is to get someone to gain muscle mass. Strength is easy, muscle mass is much more difficult. The fear of ‘getting too big’ is irrational and probably impossible”.

In support of Boyle’s words above, a study by the American College of Sports Medicine examined the effects of strength training (3 times/week for 6 months) in female subjects. The study came to the conclusion that while strength gains were significant (16 to 53%), gains in muscle mass (hypertrophy) was essentially unchanged. Hence, according to the researchers and the methods of this particular study, women are capable of responding to strength training with considerable increases in strength and only minimal evidence of muscular hypertrophy (muscle gains).

Female bodybuilder with muscular development unlikely a cause of simply hard work in the gym without any ergogenic aids...

Now, please understand that Boyle is known for being a provocative profile in the fitness industry (although in reality he might just be harshly honest when he speaks). “Let’s get right to the truth. The key to improving a bad physique is simple. Hard work. Push yourself. Lose the ‘light weights and take a walk’ thing. The reason we look like crap is that people try to convince us that gardening is exercise”, Boyle continues.

I guess what Boyle is trying to say is don’t be afraid to take your training to the next level. If you are a woman, there is no excuse why you shouldn’t be able to lift heavier weights than your husband. Also, there should be no fear of hard work and definitely no fear of getting “to big” – it’s as absurd as being afraid of getting to much paid if you are performing well at work.

So please, in case you’re not doing it already – start lifting heavy and work hard! Break a sweat, challenge yourself to push limits and you’ll be amazed of the results, positive feedback and reward you’ll receive from this change of mindset. Show your true strength potential – women are and can be extremely strong!

What you put in is what you get, simple as that. Hire a trainer if that is what it takes – with the right supervision and guidance you have all the tools you need to be successful and reach your goals – whatever they might be!

Inspired to make a change and try something new in your life? Contact Fitcorp Asia today for a free consultation and let us help you be the best you can be and get in the best shape of your life!

/Henrik
Fitness Manager
Fitcorp Asia

The Fitcorp RACE EVENT Calendar 2011

2011-03-08T08:42:00.005+07:00

Check out the Fitcorp Asia RACE EVENT CALENDAR 2011 - a summary and overview of a majority of local and regional race events - everything from Bikini runs on the beach to Marathons, trail runs, midnight runs and racing up buildings in vertical Marathons.

Having a race event to look forward to is always a great way to stay on track with your training and healthy habits and to keep motivation on top! So go ahead - click ---> HERE <--- to download your "Fitcorp Race Event Calendar 2011" and take a pick on what race event to participate in next.

Spread the word to friends, family, co-workers or better yet, challenge your trainer to join the fun!

Stay strong!

Henrik
Personal Trainer/Youth Fitness Coach/Fitness Manager
Fitcorp Asia

Fitcorp Golf Club

2011-03-03T08:39:00.000+07:00

Hey Bootcampers! Do you like to play golf? Did you know that Fitcorp Asia has a social golf community that meets on the Last Friday of every month for a fun round of golf? Open to all players of any ability level, Fitcorp Golf Club invites you to join us! Contact randall@fitcorpasia.com to get added to the mail list for notifications on playing times, practice opportunities and helpful tips on training, nutrition and social connections to get you out there and playing!

Fitcorp Social Golf Day Review, February 25

2011-03-01T14:33:00.000+07:00

Another fantastic day on the links! Fitcorp Asia's Last Friday community golf day was another good round of golf for the 7 Fitcorp clients and friends that turned up at Rachakram Golf Club. Undoubtedly one of the easiest golf courses to access (it's only a few minutes off the end of the Changwattana Expressway), the course was also in excellent shape. All who played commented favorably on the challenging layout with tee drives over water, contoured fairways and island greens creating some fun yet difficult playing conditions.

Please let me know if you would like to be included in my email announcements to golfers. This event is open to everyone, regardless of handicap. Bring a friend as well!

Success Story - ISB Panthers swim team winning gold and bronze at IASAS in Singapore!

2011-02-09T13:02:00.001+07:00

Fitcorp Asia & Youth Performance Institute (YPI) would like to send a massive congratulations to the ISB Panthers Swim Team that just returned from the IASAS championships in Singapore; the boys winning the gold medal and the girls clinching bronze!

This is the first time in the IASAS 29 year history ISB Panthers swim team placed their name on the plaque! Youth Performance Institute, running weekly youth strength and conditioning sessions with the ISB Panthers Swim Team this year, is very proud to be a part of writing ISB school history!

Youth Performance Institute - a newly founded organization for youth development in sports & Physical Education

Henrik from Fitcorp Asia and Youth Performance Institute and the ISB Panthers swim team

Henrik Olofsson, together with Daniel Remon co-founder of Youth Performance Institute (YPI), a certified Youth Fitness Specialist, was the youth strength and conditioning coach for the Panthers ISB swim team heading up to the IASAS championships.

“Training the Panthers and getting to know the swimmers and coaching staff was a great experience for me and it was inspiring to see how these young athletes developed as the program went along. At Youth Performance Institute we're not necessarily looking to produce Olympic athletes. Instead we value young athletes improving athleticism and how they move, avoiding injuries and having fun so they ultimately can perform better. Winning trophies is just a bonus – although a great one!”

Training with a purpose - setting up for success

Since some of the swimmers were new to the team this year, a lot of focus was spent on building a team spirit and camaraderie within the group. That was something that obviously seemed to have an effect and ended up turning out very well.

Henrik explains how and what he did to train the Panthers to reach their potential. “As a Youth Fitness Specialist I spent a lot of energy and emphasis on teaching fundamental movements and motor skills to enhance overall athleticism, prevent injuries to promote general physical development in the young athletes”.

Traditionally in swimming, dry land training hasn't always been prioritized or seen as an essential component in a training regime to maximize potential in the pool. Henrik explains, “For young, developing athletes it's always good to get out of the competing environment and to stimulate the body in more than one dimension to avoid early sports specialization, burn out, injuries and stagnation”. ISB Panthers Coaches, Mrs. Gaile Rocker and Mr. Andy Myers took action and identifying the need and potential and for this kind of training stimulus and believed in the YPI philosophy and youth fitness and conditioning methods. According to the post- evaluations and championship results their choice to contact YPI paid off well.

Henrik from Fitcorp Asia and Youth Performance Institute and the Coaching staff for the ISB Panthers swim team

“The response and feedback from the coaches and team has been great and even though I'm sure my dry land workouts were dreaded by some but I feel confident that the vast majority enjoyed the process as a whole”, says Henrik. “I was always striving to keep the workouts challenging and learning; but also fun and enjoyable. Again, at YPI we strive to engage and prepare children and young athletes to develop motor skills and become competent movers, whether they'll be future competitive athletes or just productive, healthy members of society”. To wrap it up Henrik continues, “I had lots of laughs together with the team, especially during the popular relays, partner drills and fitness games. The Panthers Swim team and Coaching staff definitely made me feel like a part of the group and hopefully I'll get a chance to work together with them again sometime in the future”.

What is the Youth Performance Institute (YPI)?

*YPI, based in of Bangkok, Thailand, is a recently founded youth performance organization and first of its kind in Asia dedicated to the development of movement skills, fitness and health in young athletes and children. YPI functions as a resource and educator for schools, youth Coaches and PE teachers to provide an environment that stimulate children and young athletes to move better, stay injury free and ultimately perform better with methods and concepts that enhance general physical development and athleticism in youth.

Youth Performance Institute (YPI) will be launching its website soon. You will find us at www.ypiglobal.org

Read more about YPI at the bottom of this article!

TRX swimming exercises @ ISB

2011-01-16T13:08:00.000+07:00

Some more fantastic strength exercises for young swimmers using suspension training (TRX).

Get more information from the Personal Trainers in Bangkok at Fitcorp Asia - Thailand's leading personal training and sports performance company.

http://www.fitcorpasia.com

http://www.bangkokbootcamp.com

Youth Fitness Experts in Bangkok

2011-01-12T07:43:00.000+07:00

A BIG Congratulations goes out to Henrik Olofsson! Henrik has just passed his exams and is now a Certified Youth Fitness Specialist.

Henrik Olofsson is a Movement Specialist, Personal Trainer and Bootcamp Coach at Fitcorp Asia, Thailand's leading provider of high end and exclusive personal training and fitness solutions in Bangkok.

With this additional certification, Henrik and the Youth Fitness team in Bangkok has embarked on a very special journey in 2011. To continue to develop specific programs for youth and young athletes to not only improve sports performance, but to offer education and motivation for less active kids in the community and develop a healthy, physical culture among the younger community. This has led to the creation of the Youth Performance Institite (YPI), the first dedicated organisation in Asia focused on the youth fitness, awarenes, development and education.

Youth Performance Institute (YPI) is one of Asia’s and Bangkok’s largest specialists in Youth Fitness & Conditioning, offering Youth fitness programs, performance camps, weekends clinics, Coaches certifications and workshops, etc. YPI, founded by Daniel Remon and Henrik Olofsson at Fitcorp Asia, are together the highest credentialed Youth Fitness Specialists in Asia (certified through the International Youth & Conditioning Association), having worked with International Schools in Manila, Shanghai, Beijing, Hong Kong, Vietnam, Bangkok, among others.

YPI will also have opportunity to host Coaches workshops and certifications at their own facilities but is also planning to continue its consulting services with schools and sport organizations, both in the region as well as globally.

The mission of all YPI Youth Programs is to promote condition, teach and improve fitness and athleticism in youth in a safe, progressive, learning and fun way, supported by the latest research in the field. YPI’s Coaches Workshops and Certifications mix theoretical with practical learning in movement screens, program design and structure and coaching methods and skills, specifically for Youth.

How to run, squat, lunge, jump and land, throw, catch, accelerate, decelerate and effectively change direction, stabilize, transfer energy and produce force are essential, fundamental components to ALL sports and even though they are movement skills learned naturally they all need to be taught and refined through practice. YPI develops movement skills in youth, for example how to jump and land safely, rather than sport specific skills, like how to dribble a basketball. In other words, YPI serves to develop, teach and optimize the foundation of all sports in youth - human movement.

For more information, contact us at info@fitcorpasia.com or visit http://www.fitcorpasia.com/

Long Distance Running Technique - part 3

2010-12-20T12:35:00.002+07:00

In previous posts on Long Distance Running Technique, part 1 and part 2, I've covered following key points:

-ARM POSITION
-THE ROLE OF THE HIP
-HEAD AND SHOULDER POSITION

Here's the last part of the “7 Habits of Highly Effective Runners”: from the book “Runner's Worlds – The Runner's body”.

STRIDE CHARACTERISTICS AND KNEE POSITION

- Run with light feet (imagine that you are running on eggshells or thin ice)

- Avoid exaggerating high knees and forward knee drive since this will increase stride length, resulting in your feet landing far infront of your center of mass.
(Extract from part 2, THE ROLE OF THE HIP:
Your hips determines where your center of mass is. That fact is crucial to be aware of when it comes to maximize performance. Think of this: If your foot lands well infront of your hip every time it strikes the ground, your body will decelerate, you'll lose momentum and need to use your muscles to pull your body forward and thorough the motion for next stride)

THE FOOTSTRIKE

A heavily discussed topic in the running community is the footstrike. Most new-school running techniques promotes mid- or forefoot striking as the optimal landing style but even the authors of the book couldn't agree if the footstrike is something that should be taught and corrected, or just left natural. Therefore no advice is given in the book more than the general, take home point that has been consistent through out the book:

- Stay RELAXED when running – avoid any unnecessary tension.

So without revealing any chocking statements or controversial, bias “truths”, this post series has summarized the “7 Habits of Highly Effective Runners”, by Jonathan Dugas and Ross Tucker. Please view them as a guide only to shine some light and perhaps open your eyes a bit more to the science and technique behind running. Like all other advice given in text there's a risk involved that the reader takes some words into action but misses one or two key points or becomes preoccupied on one specific task. CONTACT US if you're interested in more advice and training to either increase performance or refine your running technique - we'd be more than happy to help you out!

Until next time,

MERRY XMAS & HAPPY NEW YEAR!

/Henrik & the Fitcorp Asia-team

Bangkok Christmas Bootcamp

2010-12-14T21:01:00.012+07:00

Hi Bootcampers and Fitcorp clients!

You are in for a special treat this year so we hope you have been less naughty and more nice in 2010!

But first... All the trainers and the entire Fitcorp Asia team would like to THANK YOU for an awesome 2010, you guys have all excelled in every possible way in creating such an awesome healthy experience for us. You are are truly amazing, and you are what makes it all worth while for us as health, fitness and lifestyle professionals to continue everday with passion and energy.

So to ALL Fitcorp clients and Bootcampers, we salute you! Lives have been transformed, bodies have been healed, fat has been shed every single month, and it is beacuse of you all that inspires us to do the work we do.

We will have a client party in January 2011, all too much going on for everyone in December and many have already left for holidays, so we wish you all a safe and happy holiday period where ever you are around the world.

Bootcamp Holiday Schedule for 2010:

The following days there will be NO Bootcamp.

Christmas Day: Saturday December 25th

New Years Eve: Friday December 31st, 2010 through till January 4th, 2011

Bangkok Bootcamp will resume again from Wednesday January 5th, 2011.

If you would like to continue your personal training or start some personal training during this time, please let us know, there will be a few trainers still in town to help you continue your good training habits!

OK, back to Christmas Bootcamp news in Bangkok...

This Saturday, December 18th, 2010, Bangkok Bootcamp will take place at the normal time, 07:00, make sure you are ON TIME!! And we need you for 2 hours! We will be heading on a little adventure, but will make sure we are back to the park by 09:00-ish! :)

And yes, you MUST RSVP to us RIGHT HERE !! We have to plan transportation and it is essential that we know in advance! Or you will miss out :(

Make sure you bring extra water! A 1.5 Litre bottle should do the trick!

Don't forget your beaming smiles!!

Thank you once!! And look forward to a rocking 2011! Bring it on!

Dan, Randall, Ramin, Henrik, Rishi, Nathan, Cookie, Lek and Kung.

PS: Stay tubned for some very exciting news in January... All will be revealed!

Success story - Fitcorp client qualifies for "Ironman 70.3 World Championships"

2010-12-07T21:37:00.007+07:00

Fitcorp Asia would like to congratulate Erwann Mahe (picture above) on his great result at the Ironman 70.3 Asia-Pacific Championship 2010 held in Phuket on the 5th of December. Erwann finished the race at 4hrs 47 min, 50th in the overall classification and 4th in his division accessing a qualifying spot for the 70.3 Ironman World Championship!

Erwann has been training with me, Henrik, and Fitcorp since July, preparing for the Ironman race in combination with his running, swimming and biking training. The goal has been to train Erwann to become a more three dimensional athlete, working on his mobility and stability to add strength in all three planes of motion as well as focusing on proper nutrition and recovery in between sessions.

Altogether Erwann has had a training schedule of around 15 hours/week last 5 months on top of his duties working as Executive General Manager of Ibis Hotels Thailand. The work ethic and efforts he has put up when training together is second to none and I would say that as a trainer, you really can't ask for more from a client.

About 4 weeks ago, I got a taste of the incredible endurance myself that Erwann and fellow top triathletes possess, teaming up together at the Yara Challenge – a 4 discipline adventure race held on the countryside about 1 hour from Bangkok. The competition was a great and humbling experience for me and Erwann was more than happy to “pay back” some of the things I've put him through in the gym before!

Erwann (left) and Henrik after crossing the finishline at Yara Challenge 2010...

A few words from Erwann from the Ironman and what lies ahead...

"Fitcorp and Henrik helped me in my training by giving me the basis I was missing and to understand my body needs. I'm now more balanced and able to use my muscles more effectively and not only the pre-dominant ones.

I've also lost a few kilos while managing to keep the same power which has made a huge difference, especially for my running. For example, my run time in Phuket was the best I ever performed in a 70.3 with a time less than 1h 35 min for the half Marathon distance.

Next challenge ahead will be to continue developing the "Bangkok Triathlon & Cycling Team", where Fitcorp is also an official sponsor and supporter of. Upcoming races will mainly be in Thailand, such as the Samui long distance in April and the ITU Asian cup.

I will definitely keep working on my overall strength to continue improving my performance. I have realized that with the help of Henrik and Fitcorp, I still have a good margin for progression and that's really encouraging for future results and competitions!"

What is your aspiration? To lose weight, to become pain free or to run a Marathon?

Contact us and come in for a free consultation to start your journey today!

/Henrik

Long Distance Running Technique - part 2

2010-11-26T11:19:00.005+07:00

The first post in this series instantly created some debate. Hopefully the second part will create some reader/follower interaction as well. Please don't hesitate to leave a comment and ask a question if this topic catches your interest or curiosity!

Here's more advice on long distance running technique from the book “Runner's Worlds – The Runner's body” and authors Jonathan Dugas and Ross Tucker's “7 Habits of Highly Effective Runners”:

ARM POSITION

“The arms are the jockey to the body and legs, which are the horse during running”. - Jonathan Dugas.

The faster and more explosive you run, the more critical arm movement becomes to counterbalance the torque and forces from the trunk and legs (i.e sprints). With this said, proper arm carrying and position is very important during long distance running as well.

- Remember to relax wrists, fingers and hand to avoid unnecessary tension. Tensed arms is often related to tension in the shoulders and neck region.

- Let your arms swing in a natural symbiosis with your legs.

- 80 - 100 degrees of elbow flexion is considered normal and most effective, although there's been debate about the importance of elbow angle in the first place.

- Keeping a linear arm swing in line with the running direction to promote forward locomotion and avoid energy leaks is recommended by most running coaches.

THE ROLE OF THE HIP

- Your hips determines where your center of mass is and to be able to control that is crucial when it comes to optimal running technique.

- Avoid your foot to land well infront of your hip since that will make your body decelerate, lose momentum and your muscles to work harder by having to pull your body forward and through the next stride.

- Lean slightly forward from the ankles, through the hips, leading with the chest to create a slight forward fall. Maintain a tall, upright, posture (open chest, shoulders back). A common mistake here is to lean forward at the shoulders rather than lower body/hips as this actually pushes the hip/COM backward and can also limit lunge volume/oxygen intake.

Finally, the biomechanical principles of hip position during running may not be simple to follow at first. It requires endurance and strength in core muscles to keep the body and hip in a slight forward leaning position and like most other skills it takes time and practice for the neuromuscular system to learn the new paths and movements.

In the next blog post I will reveal more of Dugas' and Tucker's “7 Habits of Highly Effective Runners”...Stay posted!

/Henrik Olofsson
Movement Specialist

Fitcorp Asia

Long Distance Running Technique - part 1

2010-11-19T11:09:00.004+07:00

No one picks up a tennis racket for the first time and fires of a perfect serve, right? So why is so little focus and time in general being spent on refining and practicing running technique? Is arm carrying, foot planting and head position just for Olympic sprinters? Can the long-distance, five-mile-per-week, weekend-warrior also benefit from refining his or her running technique?

Today you'll find lots of DVD's, books, running clinics and even certifications available to improve running technique, teaching the skill of long distance running. In following post series I will bring up some of the basic principles of what's generally regarded as an “effective running technique” and present two of the most popular modern running philosophies; Chi running and Pose running.

Jonathan Dugas and Ross Tucker, founders of the very popular blog sportsscientists.com and authors of the book “Runner's Worlds – The Runner's body”, are two sought after running experts and coaches. Here is the first part of their “7 Habits of Highly Effective Runners”:

HEAD AND SHOULDER POSITION

- Keep shoulders and neck relaxed and you'll save energy and prevent pain and cramping in your shoulder region.

- Let your arms hang loosely without hunching your shoulders forward

- Allow your mouth, jaw and neck to “go with the flow”.

Exercise physiology (and common sense) tells us that relaxing the head and shoulders saves energy and is desirable for optimal running performance. At the same time, every individual is different which makes it impossible to set a standard position that applies to everyone. As an example, take a look at this video of Paula Radcliffe – the female Marathon world record holder – and her unique head nodding motions, seemingly a huge waist of energy. Apparently the characteristic style works for her and trying to correct it could possibly contradictorily cause her to tense up and effect her running in a negative way.

In the next blog post I will reveal more of Dugas' and Tucker's “7 Habits of Highly Effective Runners”...Stay posted!

/Henrik Olofsson
Movement Specialist

Fitcorp Asia

Bangkok Fitness Weekend, Wakeboarding!

2010-09-20T13:23:00.000+07:00

Yep, we are heading off to Prathumthani this weekend for a Sunday morning of Wakeboarding at Total Entertainment just a short drive outside of Bangkok.

We will follow the session with an awesome BBQ courtesy of Chef Geoff!

Here is the list of confirmed attendees so far, if you are not on the list, email us here to confirm you want to come, so we can arrange car pools etc!

Please forward onto those who you think are not on the list!

And to confirnm EMAIL US!

Dan, Henrik, Christian, Anita, Kippe, Lisa K, Tess, Jim, Janet, Mikey (Bubsie), Kari

2010-09-16T21:49:00.001+07:00

We have 10 confirmed for wakeboarding on the 26th, anyone else coming?

Bangkok Personal Trainer Fitness Magazine, September 2010 Issue

2010-09-03T08:11:00.002+07:00

The September edition of Fitcorp Asia's Online Fitness Magazine has hit the stores! And your Computer!

Some great new content and articles to keep you and your family healthy and fit, recipes and more!

Check it out! http://www.fitcorpasia.fitpromag.com/

Bangkok Personal Trainers Launch New Fitness Retreat in Hua Hin

2010-07-28T12:33:00.005+07:00

The fitness experience of a lifetime! Fun and exciting beach fitness retreats in stunning tropical locations around Thailand including fitness retreats and beach bootcamp getways in Hua Hin, Koh Samet, Samed, Rayong, Phuket and Koh Samui.

Who ever thought working out could be so much fun.

Our next retreat is coming up fast, August 7-8, 2010.

Join like minded, driven and motivated professionals from around the region in an event not to be missed. Outdoor Fitness sessions on the beach and Thailand’s beautiful National parks. All fitness levels are catered for and the weekends are fun, interactive with plenty of chill out time. Organized by the leading personal trainers from Bangkok, Fitcorp Asia is the leading personal training and fitness bootcamp company in Thailand.

NEXT THAILAND FITNESS RETREAT

When: August 7th and 8th, 2010

Where: Hua Hin, Thailand

Hotel: Marriott Resort & Spa Hotel website

Cost: Just 199 USD, Twin Share, 299 USD Single Room.

Includes: 1 nights accommodation, breakfast, lunch x 2, and BBQ Dinner, 2 x beach fitness boot camps

Depart BKK: Ocean Tower 2, 10:00

Depart Hua Hin: 14:00 Sunday, Arrive back to BKK 17:00.

For more information and confirm your place, please email us at info@fitcorpasia.com

How Bangkok Personal Trainers Keep Your Cells Young

2010-05-14T21:12:00.002+07:00

An exciting discovery in science, on how exercise keeps your cells young, and in doing so, slows down the aging process.

WOW, now its proven, exercise does keep you young. The following article was provided by the New York Times.

Scientists in Germany gathered several groups of men and women to look at their cells’ life spans. Some of them were young and sedentary, others middle-aged and sedentary. Two other groups were, to put it mildly, active. The first of these consisted of professional runners in their 20s, most of them on the national track-and-field team, training about 45 miles per week. The last were serious, middle-aged longtime runners, with an average age of 51 and a typical training regimen of 50 miles per week, putting those young 45-mile-per-week sluggards to shame.

From the first, the scientists noted one aspect of their older runners. It ‘‘was striking,’’ recalls Dr. Christian Werner, an internal-medicine resident at Saarland University Clinic in Homburg, ‘‘to see in our study that many of the middle-aged athletes looked much younger than sedentary control subjects of the same age.’’

Even more striking was what was going on beneath those deceptively youthful surfaces. When the scientists examined white blood cells from each of their subjects, they found that the cells in both the active and slothful young adults had similar-size telomeres. Telomeres are tiny caps on the end of DNA strands — the discovery of their function won several scientists the 2009 Nobel Prize in medicine. When cells divide and replicate these long strands of DNA, the telomere cap is snipped, a process that is believed to protect the rest of the DNA but leaves an increasingly abbreviated telomere. Eventually, if a cell’s telomeres become too short, the cell ‘‘either dies or enters a kind of suspended state,’’ says Stephen Roth, an associate professor of kinesiology at the University of Maryland who is studying exercise and telomeres. Most researchers now accept telomere length as a reliable marker of cell age. In general, the shorter the telomere, the functionally older and more tired the cell.

It’s not surprising, then, that the young subjects’ telomeres were about the same length, whether they ran exhaustively or sat around all day. None of them had been on earth long enough for multiple cell divisions to have snipped away at their telomeres. The young never appreciate robust telomere length until they’ve lost it.

When the researchers measured telomeres in the middle-aged subjects, however, the situation was quite different. The sedentary older subjects had telomeres that were on average 40 percent shorter than in the sedentary young subjects, suggesting that the older subjects’ cells were, like them, aging. The runners, on the other hand, had remarkably youthful telomeres, a bit shorter than those in the young runners, but only by about 10 percent. In general, telomere loss was reduced by approximately 75 percent in the aging runners. Or, to put it more succinctly, exercise, Dr. Werner says, ‘‘at the molecular level has an anti-aging effect.’’

There are plenty of reasons to exercise — in this column, I’ve pointed out more than a few — but the effect that regular activity may have on cellular aging could turn out to be the most profound. ‘‘It’s pretty exciting stuff,’’ says Thomas LaRocca, a Ph.D. candidate in the department of integrative physiology at the University of Colorado in Boulder, who has just completed a new study echoing Werner’s findings. In Mr. LaRocca’s work, people were tested both for their V02max — or maximum aerobic capacity, a widely accepted measure of physical fitness — and their white blood cells’ telomere length. In subjects 55 to 72, a higher V02max correlated closely with longer telomeres. The fitter a person was in middle age or onward, the younger their cells.

There are countless unanswered questions about how and why activity affects the DNA. For instance, Dr. Werner found that his older runners had more activity in their telomerase, a cellular enzyme thought to aid in lengthening and protecting telomeres. Exercise may be affecting telomerase activity and not telomeres directly. In addition, Stephen Roth has been measuring telomeres and telomerase activity in a wide variety of tissues in mice and has found, he says, the protective effects from exercise only in some tissues.

Another question is whether we must run 50 miles a week to benefit. The answer ‘‘can only be speculative at the moment,’’ Dr. Werner says, although since he jogs much less than that, he probably joins the rest of us in hoping not. Given his and his colleagues’ data, ‘‘one could speculate,’’ he concludes, ‘‘that any form of intense exercise that is regularly performed over a long period of time’’ will improve ‘‘telomere biology,’’ meaning that with enough activity, each of us could outpace the passing years.

Bangkok Corporate Fitness Challenge, 2010

2010-03-29T15:18:00.002+07:00

The very first Corporate Fitness Challenge is on!

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

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

Online Weight Loss Challenge Bangkok

2010-02-28T19:31:00.008+07:00

Hi everyone,

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

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

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

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

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

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

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

Good luck!

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

Asia's Biggest Bootcamp! - Personal Trainer Bangkok

2010-02-26T16:35:00.000+07:00

Increase Fiber for Fat Loss

2010-02-10T09:09:00.003+07:00

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Bangkok Bootcamp at Lumpini Park

2010-02-07T14:06:00.009+07:00

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

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

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

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

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

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

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

You can now Choose From:

Bangkok Bootcamp @ Benjakiti park, Asoke

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

Tue, Thu 17:30-18:30

Sat 07:00-08:00

Bangkok Bootcamp @ Lumpini park, Silom entance by the Statue

Tue, Thu 18:30-19:30

Bangkok Bootcamp @ Nichada Thani

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

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

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

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

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

Thailand's Leading Personal Trainers and Bootcamp Professionals.

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

2010-01-05T10:28:00.001+07:00

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

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

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

Get it all here:

Jump Start 2010 Personal Training Program in Bangkok with Fitcorp Asia

2010-01-04T13:07:00.006+07:00

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

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

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

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

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

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

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

Get your 30 Day Challenge for just 8,997 Baht

Email Us NOW to confirm your new body!.

30 Day Bangkok Fitness Challenge January 2010

2010-01-04T13:00:00.004+07:00

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

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

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

PLUS

FREE 24 Page Report:

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

AND the ESSENTIAL NUTRITION GUIDE FOR MAXIMUM RESULTS!

Total Value 21,600 Baht

Get your 30 Day Challenge for just 8,997 Baht

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

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

Personal Trainer Reveals 8 Tips to Keep your New Years Resolutions

2010-01-03T18:34:00.004+07:00

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

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

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

Develop a Support System

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

Make your Health & Fitness Goals Attainable

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

Make a Plan

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

Break it Down

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

DON’T DIET!!!

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

Reward Yourself

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

Keep a Journal

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

Get Professional Assistance

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

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

Personal Trainer Bangkok Gives FREE Fat Loss E-Course

2010-01-03T14:37:00.007+07:00

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

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

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

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

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

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

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

Survivor comes to Thailand!

2009-12-27T10:42:00.004+07:00

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

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

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

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

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

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

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

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

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

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

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

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

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

Fitness on the Road

2009-12-04T16:24:00.006+07:00

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

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

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

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

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

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

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

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

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

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

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

MWF 6am
T Th 530pm

Stay consistent – Weekends can be healthy and fun!

2009-12-04T16:20:00.002+07:00

By Mark Slaney

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

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

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

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

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

TIPS FOR AVOIDING TEMPTATION

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

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

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

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

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

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

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

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

2009-11-23T09:49:00.005+07:00

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

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

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

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

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

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

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

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

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

Totaling over 21500 Bahts worth of services!!!!

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

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

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

Personal Trainer Bangkok Launches Monthly Fitness Seminar

2009-11-23T09:32:00.005+07:00

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

Well now you can!

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

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

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

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

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

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

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

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

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

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

Train for a Marathon in Just One Day!!

2009-11-16T13:39:00.004+07:00

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

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

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

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

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

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

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

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

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

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

Exercise in the Heat May Help You Eat Less Calories!

2009-11-16T12:04:00.003+07:00

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

SOURCE: American Journal of Clinical Nutrition, November 2009.

Koh Samet Beach Boot Camp! Fitness Finale of 2009!

2009-11-16T09:54:00.005+07:00

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

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

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

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

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

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

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

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

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

Asia Fitness Convention - Party in the Park Bangkok

2009-11-15T11:05:00.006+07:00

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

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

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

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

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

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

Tick tock tick tock tick tock !

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

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

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

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

________________________________________

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

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

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

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

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

2009-11-09T09:44:00.003+07:00

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

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

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

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

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

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

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

MORE INFORMATION CLICK HERE

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

2009-10-26T11:00:00.008+07:00

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

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

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

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

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

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

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

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

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

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

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

By Rich Thurman, B.Sc., MA, CSCS, CPT.
Rich is the Fitness Development Manager and a Fitness Coach at Fitcorp Asia. Thailand's leading personal training, sports performance and corporate wellness organization. With a Bachelors degree in Physiological Science from UCLA a Masters in Sports Management from The University of San Francisco, Rich has over 10 years of experience in Fitness, Sports Performance, Injury Prevention and Rehabilitation. Whether it’s fat loss or toning, personal training or group exercise Fitcorp Asia, Thailand’s leading sports experts has something for everyone. For more information check out our website at www.fitcorpasia.com or drop Rich a line at Richard@fitcorpasia.com

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

2009-10-01T13:35:00.005+07:00

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

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

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

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

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

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

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

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

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

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

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

Rich is the Fitness Development Manager and a Fitness Coach at Fitcorp Asia. Thailand's leading personal training, sports performance and corporate wellness organization. With a Bachelors degree in Physiological Science from UCLA a Masters in Sports Management from The University of San Francisco, Rich has over 10 years of experience in Fitness, Sports Performance, Injury Prevention and Rehabilitation. Whether it’s fat loss or toning, personal training or group exercise Fitcorp Asia, Thailand’s leading sports experts has something for everyone. For more information check out our website at www.fitcorpasia.com or drop Rich a line at Richard@fitcorpasia.com

Young Athletes in Action with Personal Trainers Bangkok - Fitcorp Asia

2009-09-29T11:56:00.004+07:00

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

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

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

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

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

Black: The New Color of Nutrition

2009-09-24T16:53:00.003+07:00

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

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

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

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

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

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

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

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

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

5 Simple Ways to Burn More Fat NOW!

2009-09-15T16:46:00.004+07:00

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

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

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

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

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

4. Cardio Training

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

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

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

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

FREE Back Pain Cure Book for you...

2009-09-07T15:29:00.004+07:00

Most of us, like 90% will suffer from back pain at some point in our life. So here is something that you will get a lot of benefit from in either preventing or treating Lower Back Pain (LBP).

If you suffer from any type of back, neck or sciatic pain, then you need to go grab a copy of my good friend, Jesse Cannone's new book, "The 7-Day Back Pain Cure"...

You can actually go to Amazon and buy it, however Jesse is offering 1,000 copies to our clients. how nice is that! :)

Right now he is actually giving it away... you can also buy it on amazon, but if you grab one of the free copies from his website he is going to donate $2 to St. Jude's Children's Hospital or Habitat for Humanity - you even get to choose the charity!

Click here to get your FREE copy now:

7 Day Back Pain Cure

Now, I've known Jesse for a long time and he is known as the "back pain relief guy" because he's helped so many people to finally get rid of their pain... and over the
years, I personally have learned a lot from him...

But his new book is incredible... in it he does what no one else in the medical community does, and that is put together all of the pieces... see, most people when they have back pain usually get treatments that only mask the pain.. and even then, the treatments only address the physical symptoms...

In this book he shows you:

- Why traditional treatments always FAIL to deliver lasting relief
- The 7 mistakes that most people make that keep them in pain
- How to identify the real, underlying causes of your pain
- Which treatments work, which ones don't and how to know which is right for you

So if you have ever suffered from back pain, or are currently dealing with it, I highly recommend you grab a copy of his book now - and you can't beat the price (FREE)...

But don't wait or 'think about it" as he has only 1000 copies available to give away and there are literally millions of people with back pain who are likely to hear about this.

Click here to get your FREE copy now:

7 Day Back Pain Cure

And please be sure to tell him I sent you.

Committed to your health and your success,

12th Charity Midnight Run 2009, Bangkok Thailand

2009-09-07T15:05:00.004+07:00

12th Charity Midnight Run!

So Who's up for a good run for a good cause? Beat the day time heat and join us in a the annual Midnight Run for Charity!!

Fitcorp is putting together the Fitcorp Team for the event which takes place on Saturday October 10th, 2009, starting at MIDNIGHT Sharp! :)

There are 6 or 12 km events, so let us know your preferences!

All proceeds from the event being donated to two different charitable organisations: the Chalerm Prakiat HRH Princess Sirindhorn School, supporting the education of children, whose parents have tragically passed away due to HIV infection, and "Baan Gerda", a Children's Village project in Lopburi, supporting HIV-infected children.

Participants are entered into a grand raffle to win airline tickets, hotel stays and many other fabulous prizes.

Join your personal trainers and contribute to a good cause.

REGISTER HERE

Nichada Boot Camp

2009-09-07T11:21:00.004+07:00

Nichada Boot Camp is now open!!

Sessions for Nichada Thani Boot Camp are:

Monday and Friday: 07:30-08:30

Monday, Wednesday and Friday: 17:30-18:30

Please not that this year we have the perfect combination of indoor strength training and outdoor conditioning.

Located at the Niche, we have full and complete access to safe outdoor and indoor training

Join our experienced Fitness Coaches and Personal Training staff at Nichada for some exciting and active training. We will help you lose weight, burn fat and reach new heights in fitness.

Remember, just turning up is not enough to get results. Commitment, dedication and lifestyle change is essential. So if you are serious about achieving some real results this year, make sure you turn to the professionals and not simply any Micky Mouse trainer.

Our personal trainers in Bangkok have years of training and coaching experience, with education to match.

For more information or to sign up, please email info@fitcorpasia.com or call 0818 044 335.

Please also visit our new site that we have put together just for Nichada!

www.NichadaFitness.com

Your Personal Trainers, Nichada Thani Bangkok

Small Group Fitness Training in Bangkok

2009-09-06T14:49:00.004+07:00

Due to the high demand of our Small Group Training (SGT) Fitcorp Asia is now opening Tuesday and Thursday nights from 7pm to 8pm. Spaces are filling quickly so sign up NOW!

SGT is an indoor boot camp style training session with an emphasis on strength training to create a new and essential stimulus to boost your metabolism, shed fat and get strong, Perfect for the women and men, you get all the benefits of high intensity training in a fun, dynamic and very motivating exercise environment.

Our Fitness Coaches and personal trainers in Bangkok will guide you through a strength training workout that is guaranteed to help you burn fat, lose weight and get stronger. Whether you're looking for core strength, muscle tone or a reduction in body fat our Personal Trainers and Fitness coaches can help you reach your goals.

SGT IS:

FUN
DYNAMIC
MOTIVATING
CHALLENGING

For more info or to sign up for the last remaining 5 places email us at info@fitcorpasia.com or 0818 044 335

Your dedicated Personal Trainers in Bangkok
Bangkok's Best Personal Trainers

Meet Jacob, Fitcorps latest addition

2009-09-06T13:35:00.002+07:00

We are proud to welcome Jacob Campbell to the Fitcorp Asia team. Jacob is originally from Denmark and is certified as a Fitness Instructor and Personal Trainer by the Federation of International Sports, Aerobics and Fitness (F.I.S.A.F). Jacob joins the personal trainers in Bangkok at the Fitcorp Studio.

Jacob has a strong background in training. In his home country of Denmark, he worked for the Danish fitness chain, Fitness DK. It was here that he worked with various age groups ranging from children from the age of 15 to adults 70+. His experience ranges from sports performance training to weight loss and he has proved to be successful at helping people exceed their goals and expectations.

Ever since a young age physical activity, health, nutrition and coaching have been of great interest to Jacob. He has participated in several types of sports including martial arts, which he has especially enjoyed for many years now due to its high demands on coordination, power and strict technique. Those three things sum up his training style as he pays close attention to the demands of exercise on the body.

Jacob states:
” Body, mind and diet are all three important components in sports and a healthy life. Without the right nutrition, the body decomposes. Without the right stimulant, making impressive progress and achievements are hard to come by. Whenever you have a question or obstacle regarding your work-outs you should feel comfortable consulting you trainer. Remember nothing becomes a failure, before you give up”

You can now book Jacob for personal training in Bangkok by calling the studio at 02 661 7900 and take advantage of 5 complimentary sessions with a 3 months personal training program at Fitcorp Asia.

Thailand's leading Personal Trainers in Bangkok
www.fitcorpasia.com
www.fitnessbangkok.com

Hua Hin Boot Camp

2009-09-06T13:08:00.002+07:00

Hua Hin Beach Boot Camp Weekend

The Beach Boot Camp is back! Once again we’re heading to Hua Hin for another awesome weekend at the Beach.

The Beach Boot Camp is the ultimate fitness escape from Bangkok with probably the best fitness coaches and personal trainers in Bangkok and Thailand.

So pack your bags and lace up those tennis shoes as we head to the Marriott Resort & Spa for some weekend fun in the sun. Our personal trainers and fitness coaches are sure to show you a great time and get you in great shape.

Spaces are filling fast so sign up NOW!

5,000 Nett Includes:

Room (Shared basis)
4 x Healthy Meals (Lunch x 2, Dinner X 1, Breakfast) for EACH Person
2 x Kicking Beach Boot Camp Sessions

Want to see photo's from the last beach boot camp in Hua Hin, Thailand?

Visit the Fitcorp Asia Facebook Page

RSVP by September 20th, 2009 info@fitcorpasia.com or 0818 044 335

Jacob's Energy Tips

2009-09-06T12:33:00.002+07:00

What’s new!?

Once you stop trying new things, you tend to lack stimulation and that will drive you low on motivation and energy – you might even start feeling old..!
Even though you might not want to; try spicing up your everyday routine with some fresh input. You will be surprised by the energy boost it can give you. Just start on a small scale. Walking instead of driving or squatting to pick that pencil up instead of bending are just a couple things you can do differently. Not only will you burn a few more calories but your back will appreciate the squat over the back bend. What do you have to lose!? Give it go!

Get physical!

Think its hard getting into shape? Getting healthy and raising your energy level takes more than simply exercising 2-3 times a week. You need to make it your lifestyle. Implement it wherever you can in your life and change will come a lot faster.
Look at these simple alternatives you have around you -

USE INSTEAD OF
- stairs - elevators
- front walk - taxis
- parks - sofa
- portions - buffets
- water - soda

Keep your metabolic rate moving
Keep your organs working optimally by make sure you get sufficient nutritional foods.
If your are feeling weak and low on energy it is because you are not eating enough or because you are not eating within all the recommended food groups:
- fruits
- vegetable
- rice (brown rice preferably)
- leguminous fruits
- oils
- fish
- herbs
- fluids
The more effectively your organs can function, the better digestion and detoxification they can perform.

Make “My time”

Put down a time (in your calendar) where it is all about you. Make sure that you are using it for a purpose that primarily serves you and adds to your well-being. Exercise, go to the spa, meditate; go for a brisk walk. It’s really up to you. What matters is that you devote all of your attention to it and benefit from it.

Sugar makes you sour!

Ever noticed how some people get lazy and grumpy a little while after they had their coke in the afternoon or if they skipped their dessert? People with sugar addictions can get large irregular energy boosts and when that energy drops they can become moody. Avoid becoming like that and start taking the sugar out of your diet. Use nature’s sweeteners such as honey & fruits to help you ease out of it your addiction.

60 Day Fat Loss & Body Transformation Challenge

2009-04-20T20:34:00.002+07:00

The famous and successful FLC (Fat Loss Challenge) program from Fitcorp Asia is on again.

Giving you all plenty of notice to prepare yourself for the ultimate body transformation program in Asia.

The Fat Loss Challenge has been held in Bangkok for the last 2 years and has help more than 60 individuals transform their bodies into lean, mean fat burning machines!

Using cutting edge research based exercise and nutrition strategies to shed the fat and get incredible results.

Just any old exercise and general nutrition will NOT get you the results you desire. They have to be EFFECTIVE, and that’s exactly what you’re going to get!

You must have the right ingredients for optimal success:

Effective Training
Effective Nutrition
Effective Strategies
Success Motivation

The 60 day, 8 week program includes:

• Secrets to serious fat loss and permanent success
• 24 Exercises sessions
• Fat Shedding cardio conditioning programs
• Nutritional coaching sessions
• Educational workshops
• Awesome prizes for winners and participants
• Nutrition Journal
• Meal Plans
• Recipes

This year, the program will also offer online coaching for those who can’t join the sessions due to life or work/travel commitments and have the motivation to do the work on their own. This component will also include 2 monthly group sessions for your monthly training program and nutritional planning, as well as the pre and post assessment which are essential for monitoring your progress.

To get you started, head over to the http://www.fatlossclub.ning.com to get your FREE Report on Helping you achieve optimal results.

So now you have 2 options:

60 day BODY TRANSFORMATIONAL CHALLENGE (FLC) – Coaching Program
The Full Monty 24k includes heart rate monitor

60 day BODY TRANSFORMATIONAL CHALLENGE (FLC) – Online Coaching Program
Just 6k. Weekly videos, food plans, exercise programs and motivation all the way!

Need something in between??

We also have an option for those who have enough motivation, either travel a lot or the session times just don't fit. You need to commit to 1 session per week for the duration of the program, plus you still get all the face to face contact, motivation and education to make it a success.
14k with HRM or 10k if you already have one!!

Places are strictly limited, so act fast, secure your place and prepare for incredible life changing results. We have to be strict on this policy, if you’re too late, you miss out.

Contact Fitcorp Asia ASAP so you don’t miss out: info@fitcorpasia.com

Schedule:

Every Tuesday and Thursday 19:00 - 20:00
Every Saturday morning, Time to be determined!

http://www.fatlossclub.ning.com

ONLY 3 spots remaining! Woops, make the 2. Another confirmed place filled.

Not sure if FLC is for you? Head over to http://www.fitcorpasia.com and sign up for your FREE cheat tips for fat loss. You will also get a complimentary training session and nutrition coaching session. There we can see which program will be best for you.

Committed to your success,

Bangkok Boot Camp testimonials from Singapore with Love!

2009-04-14T15:50:00.003+07:00

A couple of guests dropped into Bangkok boot Camp to check out what the fuss was about... now they know Fitcorp Asia's Boot Camp is the ultimate boot camp in Asia... Rock on Jonathan and Michelle! See you next time! Fitcorp Asia are the leading fitness, personal training, golf fitness and fat loss experts in Thailand. http://www.fitcorpasia.com & http://www.personaltrainingbangkok.com

Bangkok Boot Camp Testimonials

2009-04-14T15:39:00.002+07:00

Glenn King on why he has been addicted for boot camp for the last 18 months, shed 8 kilograms and IS in the best shape of his life. proving once again the leading Bangkok personal trainers and boot camp trainers are in fact, Fitcorp Asia!

Another Happy Boot Camper in Bangkok

2009-04-14T14:47:00.002+07:00

Mike has been doing Boot camp with Fitcorp Asia in addition to regular strength training. Mike initially came for rehab on a calf injury and has since become one of the most consistent boot campers in the city!

I Just Don't get It...

2009-03-18T09:51:00.006+07:00

It still boggles me, when people call, email or meet to discuss their needs and to help them with the health and fitness objectives.

Find the professionals, have specific needs, have tried before, failed before, want the best service, want a proven system, strategies to help them stick to their program, their new lifestyle change, stay on track with their nutrition and eating plans.

They know they can be more effective and don't want to be wasting time doing exercise and eating ineffectively, yet, continue to follow the ways of the past, the ways which have proven time and time again, not to work!

Yet, with all the social proof, the systems, the solution. everything they have asked for and need to be successful, still they remain hesitant to take action.

The fear of action. Fear of taking action, fear of success is what prevents people from being successful.

Perhaps it's human nature, to ask for opinions and advice from experts, then turn around and do the complete opposite or continue their stubborn ways.

If you ask for professional advice, from experts who have the experience and proven success, follow it, implement the strategies and take action.

No more wasting money, no more wasting time.

This is one reason why i don't like to spend my time with leaches, those who actually have made no real commitment to change. Fishing for freebies, for advice, for the potential magic bullet, one size fits all magic potion solution to their fitness goals, especially when it comes to fat loss.

Excuses, excuses, excuses. Eliminate them all from your mind.

Success doesn't come easy, nor does it come cheap. invest in your self, learn from those who have been successful before you, do as they do, make the change, and SUCCEED!

Pretty simple huh?

So get to it.

Need some social support with your fat loss goals?

Head over to http://www.fatlossclub.ning.com and start being accountable for yourself and join other like minded, successful individuals who are taking action.

2009-02-27T16:24:00.000+07:00

Fitcorp Asia's Kettlebell Training Featured in the Bangkok Post Today!

2009-02-27T14:54:00.003+07:00

Kettlebell Training in Bangkok!!

Featured in GURU Magazine (Bangkok Post), Friday Feb 27th, 2009.

Fitness Boots Up! Feature in the Nation Feb 23, 2009

2009-02-23T23:35:00.002+07:00

Here you go folks and fellow BOOT CAMPERS in Bangkok! Another exciting full page feature in the Nation Newspapers Daily Xpress supplement...

Thanks for your calls and SMS today, and thanks to the featured Boot campers Glenn, Sandra and Zoe!!!

Read the full article here:

CONGRATULATIONS ONNARIN!

2009-02-23T22:56:00.000+07:00

CONGRATULATIONS ONNARIN!

Onnarin Sattayabanphot WINS the Thailand Ladies Open Championship in Bangkok! Winning in an exciting playoff to win her first major Thailand Ladies title, Onnarin has been working with Daniel Remon, TPI Golf Fitness Profesisonal for the last 2 years.

Another Thai Champion working with Daniel is Titiya Plucksataporn who finished a well deserved fourth!

A phenomenal result from 2 of Thailand's leading female golfers, who understand the importance of correct golf fitness conditioning to enhance their prowess on the course.

"Congratulations to both you, your hard work, dedication and committment has certainly paid off."

Read the full article here.

Daniel's expertise to develop top international professional golfers continues to achieve outstanding results for Thailand Golf.

Assessment & Recommendations for Female Junior Golfers

2009-02-18T21:25:00.000+07:00

Assessment and recommendations for female junior golfers
Daniel Remon
B. HMSc, TPI-GFI

Having the privilege of working numerous national junior teams throughout Asia as well develop the regions’ leading youth fitness and conditioning programs, we have been able to pin point common areas and needs for junior girl golfers. The combination of being predominantly Asian, also show that hyper flexibility although genetic, can also increase the incidence of potential injury as well as prevent efficient loading and power development.

During the developmental phases of growth, junior girls tend to have the following common limitations:

• Over mobile joint structures
• Lack of strength and stability through the entire posterior chain
• Inability to control anterior and posterior pelvic tilt movements
• Lack active external hip rotation
• Poor hip strength, ankle stability
• Weak and inhibited gluteus muscles
• Poor special awareness and self assessment.

These physical limitations directly lead to the following common swing faults:

• Early extension and loss of posture
• Reverse Spine angle
• Sway and slide.

Generally, young athletes have never been taught how to move correctly, how to load forces, how to generate forces and power and are therefore prone to common injuries.

The most balanced athletes are also those who have played multiple sports, such as volleyball, basketball and soccer. A well rounded athlete will almost always have been exposed to numerous sports and not limited to single sport activities.

Lacking these fundamental physical requirements for sport, especially a dynamic, explosive multi plane sport such as golf (where strength and stability is crucial to a positive outcome, longer drives, consistency and power) will certainly lead to overcompensation injuries and poor performance in the future.

Strength conditioning programs are therefore essential to develop the foundational physical components of junior lady golfers. By strength training, we are not talking about machine based, weight loaded strength training. More like the development of multi joint compound exercises which stimulate the nervous system for prolonged and long term effect.

The following is a general foundation program that all junior golfers, especially girls will benefit from to maximize performance, enhance swing mechanics and injury prevention.

• Single leg bridge
• Lateral (side) plank
• Adductor planks
• Stork turns
• Anterior/Posterior tilt
• Lateral Lunges
• Basic squats
• Lateral Squats

Young athletes, including young golfers must be developed as unique young individuals and not simply the same as the adult population. In addition to specific golf fitness exercises, young athletes need to be taught how to move, with integrated teachings, coordination drills and games to not only make exercise fun, but an integral for of movement that will continue throughout their life. These concepts move way beyond normal golf specific skill acquisition and must be included in the overall development of junior players.

Nurturing our young population, and ensuring progressive skill development and movement modalities are crucial to creating future champions.

The teachings of the IYCA and Brian Grasso have many positive applications towards positive movement and activity habits. Applied to the junior golfer, the benefits and outcomes are immense.

More is not better. Better is Better!

Daniel Remon
www.BetterGolfFitness.com
www.FitcorpAsia.com

3 Exercises to Help You Warm Up and Play Better Golf

2009-02-18T21:16:00.000+07:00

Here is a short video to help you prepare your body more effectively for your round of golf, practise at the range, and general fitness conditioning.

The exercises are dynamic in nature, essential to preapre the muscles and joints for the stresses and movements about to take place. Dont fall short of your best peformance by skipping your warm up. Enhance performance, prevent injuries and rock on the course!

NEW ACSM Recommendations for Exercise - Is this a load of Rubbish???

2009-02-13T11:22:00.005+07:00

the ACSM has finally changed their recomendations for exercises duration... But is this a load of rubbish??? It sure is...

We all know that its not how MUCH you exercise, its HOW you exercise... Exercising for longer is not going to guarantee result no matter which way you take it...

More is not better, better is better. In this day and age, we have even less time to exercise, so what makes the ACSM think that we will now spend MORE time exercising, just becuse they say so?

We MUST focus on the process, HOW we train and WHAT permanent LIFESTYLE changes we implement into our lives fr long term success...

At least this makes people think that 3 x is not enough.. so we are getting somewhere and the ACSM's new statement is certainly welcomed...

Anyway, leave your thoughts, and reflect on what type of training has given you the results....

You know our philosophy, you know what works! So keep at it folks!

Here is the article for your interest....

NEW YORK (Reuters Health) - Greater amounts of physical activity than currently recommended may be necessary to prevent people from gaining weight, and to help them lose weight and keep it off, according to updated guidelines issued by the American College of Sports Medicine (ACSM).

"In the midst of a genuine crisis in Americans' health related to what we eat and how little we move, these guidelines are meant to provide an understanding and clarification of the role of physical activity and its relationship to weight," Dr. Joseph E. Donnelly of the University of Kansas in Lawrence and chair of the advisory committee noted in a statement.

"Now that we have the latest information on how much physical activity is part of the equation, we can continue the educational process to help people who struggle with their weight," Donnelly added.

In a 2001 position paper, the ACSM recommended a minimum of 150 minutes per week (roughly 30 minutes per day 5 times per week) of moderate-intensity physical activity for overweight and obese adults to improve health; however, 200 to 300 minutes per week was recommended for long-term weight loss."More recent evidence has supported this recommendation and has indicated that more physical activity may be necessary to prevent weight regain after weight loss," reads the ACSM's position paper published in the latest issue of the College's journal Medicine & Science in Sports & Exercise.

Read More...

Fitcorp Launches New Corporate Health Program with PCS (Thailand)

2009-02-13T11:21:00.000+07:00

Fitcorp Asia, Thailand's leading corporate health and wellness experts, launches brand new corporate health program with PCS, Thailand's leading Property care services provider.

Fitcorp Asia launched a new progam called 10,000 steps, driven towards increasing general activity in the workplace for 40 management and staff.

Using Pedometers, participants have to record and log their daily steps, monthly targets are set and prizes awarded to the mosy active and successful teams!

Daniel Remon, Managing Director, Fitcorp Asia explains "this program is super effective in creating cohesive teams who are goal oriented and proactive in creating a physical and active culture in the workplace".

In addition to the 10,000 steps program, Fitcorp Asia is also providing movement classes such as boot camp, yoga and stretching classes to improve circulation, increase activity and overal body mind wellness.

Win 10,000 Baht worth of Fitness Services!!!

2009-01-26T11:46:00.004+07:00

Yep, WIN a cool 10,000 Baht to spend on anything you wnt at Fitcorp Asia!

We have also updated the homepage of the site and offer a 1 week free boot camp, a free semi private training session or a free nutrition coaching session for all new clients, so make sure you forward the email to your friends, colleagues, family and associates so they can take advantage of this super offer.

To also reward you for your commitment and support, when you refer a friend who joins any of our monthly fitness training, physiotherapy, X FIT, nutrition coaching, golf fitness or fat loss programs, you will go into the draw to win 10,000 baht worth of Fitcorp services of your choice!

You get the cash! You decide what you want to spend it on! The winner will be notified at the End of February!

So... get moving!

Fitcorp Asia: Join the Facebook Community

2009-01-26T11:30:00.006+07:00

Fitcorp Asia Facebook Community!!

Now you can follow us on facebook!

We are steadily growing our fan pages, where you can stay updated with the community! You can also connect with fellow bootcampers and clients, with open discussions, experiences and advice for newbies. We will continue to add videos, photos and testimonials regularly.

So hit the link! And Join the Fitcorp Fan pages.

Fitcorp Bangkok Boot Camp

Fitcorp at Nichada

Athlete Moves

So lets build the Community, share experiences and continue to be driven towards success!

Fitcorp Launches X FIT Strength - Functional Full Body Training in Bangkok

2009-01-25T15:38:00.003+07:00

Fitcorp Launches X FIT Strength - Functional Full Body Training in Bangkok

Small Group Training focused on specific strength with functional, full body resistence training.

X FIT Strength is not a boot camp style program, rather an educational and effective form of resistance training to boost your metabolism, get strong and shed fat. The perfect enhancement to your boot camp and cardio conditioning programs and for those who have only used traditional and less effective methods of lifting in the gym.

X FIT Strength includes Body Weight training, Kinesis, Kettlebells, Resistance Bands and Free weights. We focus on form, technique and efficiency of movement principles.
Nutritional Coaching also included.

"Great to work with experts to understand how to make workouts more effective. I got a great workout last night and learned a lot. Signing up with Fitcorp was one of smartest decisions I have made."
- Mike Polich, Ford.

Every Tuesday and Thursday
19:00 - 20:00
At the Studio

Kids Moves! Fitness Camps for Bangkok Kids

2009-01-25T15:06:00.005+07:00

Kids Moves
Fitcorp Asia are the first and only certified Youth Fitness Specialists in Thailand through the IYCA. Ryan and I just passed our exam through the International Youth Conditioning Association, which places us in a very priviledged and unique position to offer researched based programs for your children.

The reponse from the kids and parents has been beyond our expectations, and the number of kids who are participating are growing every week. Lots of fun!

Designed for 6-9 year olds, Kids Moves keeps your kids stay active through movement based games and fun.

Kids Moves creates an interactive, positive physical culture based on research, movement based skills and specific communication needs of children. Doing our part in the community by promoting physical activity and fun for our youth.

"Daddy, Daddy, I won at tag today!"
- Rodrigo, 8 years.

2 Fantastic Locations
International School of Bangkok (ISB) at the Track
Every Thursday 16:00 - 16:45

Benjakiti Park (Queen Sirikit - Asoke Road) at the Amphitheatre
Every Saturday 08:30 - 09:15 & 16:00 - 16:45
600 Baht per child.

Christmas Gift Ideas!!

2008-12-15T16:17:00.012+07:00

This time of year we are told to think of others, a time for families and friends to get together and offer gifts, drink and be merry. Another year another gift... It all gets a little boring and you never know what to give those special people in your life! Including your kids!

If they are special to you... no doubt you...

You Want them to be healthy!
You want them to have more energy!
You want your parents and grandparents to live long active lives and play with the grand kiddies for eons to come
You want your kids to have a positive approach to exercise and physical activity
You KNOW its good for them!

As valued clients, you know the importance of regular exercise(effective strength training and interval training - none of that long slow inefficient cardio stuff), and you know what an impact it has made on your life, your health, yuor motivation and your productivity! So why not help others share the same gift of health!

From a single session, to 3 month programs, a couple of golf fitness sessions for your brother, father or hubby, we can package trhe right services for your loved ones so you can give them an awesome festive gift. So take advantage of the End of year promotions and some great GIFT IDEAS!

Golf Fitness DVD - Slashed to 499 baht
TPI Golf Fitness Package
(TPI assessment + 3 sessions now 9,000 baht - save 3,000 baht)
Additional 10 % off 3, 6, 12 Month programs
3 Month Boot Camp Pass Now 16,200 Baht(just 5,400 per month)
6 Month Bootcamp Pass Now 27,000 Baht (just 4,500 per month)
12 Month Boot Camp Pass Now 43,200 (Just 3,600 per month)

ONLY until the end of December, 2008!

Don't forget the regions first exclusive Young Athlete Speed, Power & Performance Clinic!!! December 20, and 21st, ISB, contact us for details. if you are in Bangkok this festive season, you don't want your child to miss this chance to learn the secrets behind enhanced sports performance, movement and injury prevention!

End of Year Promotions!!!

2008-12-15T15:58:00.005+07:00

We don't believe in New years Resolutions, so we are encouraging you to take action NOW! before the year ends!

We know new resolutions don't work, thats why the same resolutions are on your list year after year.

99% of new resolutions are out the Window by January second! and here's why..

People don't write them down
Resolutions are not time oriented
Individual goals are not broken down into specific tasks and smaller steps
No re-evaluation of set targets
No family or social support.

So, here is what are going to do...

1) For any client who can show us a nutritional journal completed over the next 4 weeks, plus sign off training sessions by a witness (minimum 4 x per week), you will get a ONE FREE MONTH OF BOOT CAMP!!

2) TAKE ACTION! An additional 10% off our 3,6 and 12 month Boot Camp packages!!

3) 10% off Private training packages when paid in full (minimum 3 month commitment)

ONLY, YES ONLY when you confirm and pay by December 31st 2008! So you have 15 days to get yourself on track, take charge of your health and beat the pack in getting in the best shape of your life in 2009!

Make sure you start the year ahead of everyone else, already on track....

Check out some these awesome yet simple 8 tips to keep the Turkey from heading to your belly and your thighs!

1) Eat moderately
2) Don't over eat
3) Eat small and eat often!
4) If you're going to drink alcohol, combine with lean sources of protein! (Like Turkey or Ham!)
5) Remember the 80/20 rule
6) Share your desert!
7) Go for a short 15-20 minute walk after every meal!
8) Do you Body weight Strength program at least every second day! (Festive Fitness Training Program)

Welcome New Fitcorp Team Members!!

2008-12-15T14:55:00.009+07:00

I would also like to offer a warm welcome to the new team members who have stepped up to the plate to deliver some phenomenal results with our clients in just a short couple of months...

Stefan Lamping
An experienced trainer from Holland, Stefan has become a very versatile and passionate trainer, Stefan's unique quietly spoken manner helps him to encourage his clients long term commitment and achievements. Congrats to Anson, who has followed our unique training and nutrition program (MAP) to the last detail - shedding fat like there's no tomorrow! Further proof that Fitcorp Asia's programs are the most effective fitness, conditioning and fat loss programs available.

Ramin Razy
Ramin is afresh new trainer on the scene, a natural educator and teacher Ramin comes with an additional 5 years of Yoga Instruction. A passionate and patient trainer, Ramin has also found his expertise in delivering exceptionally fun and detailed boot camps with a unique element of yoga/flexibility training to end off the sessions. Ramin also achieve the best out of clients who feed of his passionate and enthusiasm

Nathan Gist
Nathan also a natural teacher with an exceptional talent for working with children! Nathan has been instrumental in the expansion of our youth fitness programs and will be a well needed team member in 2009 as we continue to develop our Young Athlete performance Clinics across the region. oh did i mention he is also the start trainer for a star assistant, Cookie! Look out for the new Cookie Meister in early 2009 when she reveals her new look! :)

Silvina Berraymundo
An Argentinian phenomenon, Silvina bring with her a fresh buzz to the training team. Passionate, dynamic and inspiring, Silvina breathes her passion of healthy and fitness, motivating her clients and fellow boot campers to excel in all facets of lifestyle change and performance management.

Yui (Watchanee) Awatchanakorn
Yui has been a star on the local Pilates scene, a detailed and dynamic Pilates practitioner, Yui is now available for small group Pilates sessions and private sessions at all Fitcorp Studio locations.

From all the team at Fitcorp, Daniel, Rick, Ryan, Jenny, Thomas, James, Cookie, Stefan, Ramin, Nathan, Silvina, Robin and Yui, wishing you all a very happy, and safe festive season.

We all look forward to helping you throughout 2009 and beyond!!

New Boot Camps at Bangna!!

2008-12-15T13:29:00.009+07:00

Fitcorp Asia Fitness boot Camps continue to be the most sought after outdoor fitness experience. With new locations in Nichada and Benjasari, Bangna will be added to list in early 2009!

Testament to the success of the programs in delivering effective, fun and result driven fitness and fat loss programs.

Bangkok Boot Camp is rocking the City! Allowing all our clients to train like athletes, regardless of their initial level of fitness, age or gender.

The Boot Cmap programs are based on the latest cutting edge research, interval training, strength, speed, agility and core conditioning exercises designed to get the the body to respond fast, super charge the metabiolism and get in great shape in the least amount of time possible.

So if you want to sign up for any of our Boot Camp programs, take advantage of the 10% Discount for 3, 6 and 12 month programs, but only until December 31st, 2008. No exceptions! Make sure you contact us today!!

Fitcorp Opens 2nd Fitness Training Studio - Nichada Thani Bangkok

2008-12-15T13:12:00.007+07:00

Long awaited, we are pleased to announce we be opening our 2nd private training studio in Bangkok!!

The new studio, located at the Niche at Nichada Thani will be our base to serve the Nicahda and ISB Community!

Complete with private training facilities and physiotherapy clinic, the studio will be ready for soft opening and operations on January 5th 2009!

Nichada has been waiting long enough for top end fitness, conditioning and rehabilitations services. You asked, we answered!

We will have our grand opening early in the year with loads of great specials and lucky draw prizes!! So stay tuned!

Starting with Fitness Boot Camps in August 0f 2008, Fitcorp has continued to innovate the community with Thailand and Asia's first Youth Fitness Development Program with the varsity and junior varsity teams.

We will continue to provide the same high quality goal oriented and result driven to help you achieve your objectives in 2009.

Thanks to Bob Connor, Athletic Director at ISB for his continued support and for sharing our vision!! Thanks man!! :) Rock on 2009!

As goes for all our dedicated Boot Campers!!! We wouldnt be here without you!! :)

Look forward to welcoming you all to the new Fitcorp Performance Studio at the "Niche" in early 2009!

Committed to your success!

First Ever Young Athlete Speed, Power & Performance Clinic in Asia!!

2008-12-15T12:42:00.012+07:00

Fitcorp Asia, the pioneer in innovative performance and result oriented training concepts once again creates head waves in the fitness industry!

Fitcorp Asia, has now launched, Athlete Moves.... The first dedicated Young Athlete Speed, Agility and Performance Clinics. Launching around the Asia pacific region in 2009, the first clinic will take place on December 20th and 21st, 2008 at ISB International School Bangkok.

This is the most important strength, speed and performance program your young athletes will ever attend. The focus of the clinics is to:

• Develop the Foundation for Superior Athletic Performance
• Reducing Injuries, Maximizing Performance
• Enhancing Movement Capabilities

The Clinics will include information on the latest research for enhancing performance, dynamic warm ups, speed, agility and power development drills to build the foundation of movement through strength and conditioning.

Clinics and camps will also include a detailed movement screening to assess physical limitations and identify weaknesses in young athletes through our corrective program design through our highly trained physiotherapists and rehabilitation specialists.

5% of the clinic fees will go back to the schools to further education and young athlete development sessions, camps, clinics and or equipment.

Dates for 2009 will be set and can be arrange for International School around the region, including BISAC, IASAS and athletes only, schedule permitting, prior to the regional launch of the Young Athlete Performance programs.

Here are the details for the December Clinic!

When: December 20th & 21st, 2008
Where: International School of Bangkok (ISB)

3 age Groups to Choose from:

Boys & girls 10-13 years 08:00-10:30
Girls 14+ years 11:00-13:30
Boys 14+ Years 14:00-16:30

Cost: 4,000 (2 Daily Sessions)

Same Day registration (6,000 baht)

Call 0818 044 335 OR 0806 055 170.

Fitcorp Asia - Developing Future Champions,

Daniel Remon & Ryan Meo

Bangkok Boot Camp comes to an end for 2008!

2008-12-15T11:02:00.010+07:00

Xmas Boot Camps!

The last boot camps for 2008 with be held Saturday December 20th!!

This for all Boot Camp locations including Nichada Thani, Queen Sirikit (Asoke) and Benjasiri (Emporium).

However! For those who are staying in BKK over the festive season and would like to continue with your boot camp training, we will continue some additional sessions based on the numbers! So step up! Email us now!!

TENTATIVELY... We will offer 4 sessions

Wednesday Dec 24th - 06:00-07:00
Saturday Dec 27th - 07:00-08:00
Wednesday Dec 31st - 06:00-07:00
Saturday January 2nd - 07:00-08:00

Please book in advance!!

What a phenomenal year we have had, the best numbers ever! even at that dreaded hour of 06:00 during the week!! Congratulations to Glenn who completed a grand total 81 Boot Camp sessions throughout 2008!! Awesome man!

Congratulations to all of you who have achieved so much this year! We very much look forward to continuing this run of success with new programs, new training, new drills and new results! You have asked for it, and we deliver!

we have had the most successful boot Camp year ever, the number have been outstanding, the results inspiring, and a great team of trainers to continue delivering highly effective, yet fun and rewarding sessions, where no two sessions are ever the same!

Please also note, the new payment system for boot Camp for 2009!!

All sessions must be paid for and confirm prior to the start of the month.

No Exceptions! A reminder of the packages available...

1 x week: 3,200
2 x week: 4,000
3 x week: 6,000
Unlimited Monthly: 8,000
Unlimited 3 months: 18,000
NEW 6 Month Boot Camp Pass: 30,000
NEW 12 Month Boot Camp pass: 48,000

XMAS PROMOTION!! Sign Up and Commit to your 3, 6 or 12 month Boot Camp pass and receive and additional 10% off!!

BEST VALUE DEAL Monthly Boot Camp only 3,600 baht per month! (12 month program purchased before December 31st, 2008!

www.bettergolffitness.com

2008-12-07T11:25:00.003+07:00

Fitcorp Asia is the leading golf performance company in the region. Has released the first ever golf performance DVD in Asia.

Now released to the public, Better Body, Better Golf makes for the perfect Christmas Gift!

CHRISTMAS PROMOTION!
FREE TPI GOLF FITNESS ASSESSMENT VALUED AT 3,000 BAHT! (BANGKOK ONLY)

www.bettergolffitness.com

FREE REPORT: The 5 Most Important Pre-Round Stretches Guaranteed to Help You Drive Further Off the Very First Tee!

The Golf Fitness DVD, Better Body, Better Golf is based on the very same programs as the PGA and LPGA tours.

The first and ONLY certified company through the Titleist performance Institute (TPI).Here’s what you will Achieve with our Better Body, Better Golf Fitness DVD:

Better Muscle Synchronization
Better Transfer of Power
Better Stability
Better Strength
Better Shoulder Turn
Better Distance
Better Flexibility
Better Golf!

The exercises have been developed with over 12 years of research studying the best golfers in the world and how their body affects their golf swing.

As a TPI certified golf fitness specialist, Daniel has worked with hundreds of golf professionals, amateurs, juniors, women golfers and weekend warriors to help eliminate physical limitations and swing faults for enhanced golf performance.

Daniel is responsible for golf fitness and conditioning for the Nick Faldo Series Asia, the Thai National Ladies Team (TALGA), as we as the Malaysian National Junior Team.

www.bettergolffitness.com

Good news about fish oil

2008-10-30T19:15:00.000+07:00

If you are not using fish oil yet, you definitely should. The evidence that it helps with fat loss, preventing heart disease and building muscle is getting better and better.

In a 2 month study published in Dec. 2007, 2 groups of women with type-2 diabetes were given either fish oil capsules (1.8 grams of omega 3), or a placebo. Researchers checked on bodyweight, fat mass and trunk fat. In the placebo group, no significant changes occurred. In the fish oil group, body weight decreased by 1 kilo on average, which was not significant. However, fat percentage dropped 2% on average, and the largest part of the fat was lost on the belly! On average these women lost 2 kilos of FAT while building 1 kilo of muscle!

Another interesting finding the researchers found was the concentration of a certain protein called PAI-1. This protein is an indicator of the likelihood of suffering from a heart attack. In the placebo group the concentration increased from 16.9 to 19.2 IE per milliliter of blood, while in the fish oil group the concentration of this ‘heart attack protein’ decreased by 50% from 18.9 to 9.5 IE per milliliter.

Now, you might think, what does this have to do with me? I don’t have type-2 diabetes! Well, maybe you don’t, but a lot of people have carbohydrate intolerances that could be classified as the early stage of diabetes, but without the symptoms yet (apart from being prone to fat gain).

Then again, you might not be interested in preventing heart attacks or losing belly fat. If you are interested (which is probably the case if you’re reading this), make sure you supplement your diet with fish oil or eat a lot of fish.

You can purcahse Fitcorpasia's 3 OMEGA Fish oils, just 300 baht! Contact the studio on 02 661 7900.

Travel Fitness Program for Busy Executives!

2008-10-16T07:33:00.000+07:00

Shed Fat and Learn Exactly How To Lose Fat For Good

2008-09-21T17:46:00.000+07:00

Fat Loss Challenge 3: Now you have your chance.

After the astounding success of FLC 1 & 2, where a total of 100 lbs of fat has been shredded, Fitcorp Asia will be holding FLC 3 in September. The winner of FLC 1, Noelle lost a total of 12 lbs, and the winner of FLC2, Ingo, lost a staggering 25lbs of FAT, not weight lost on the scales, just pure body fat.

FLC 3 will start September 30th. So if you are ready to change your life, and your body, learn the secrets to permanent fat loss and great looking body, the act fast. Places are filling fast.

Don't Believe us, check these fantastic results from previous challenges:

Ingo, 24: Lost 11.8kgs (26 lbs) of fat - Now lost a total 15kgs (33lbs) of fat!!
Maria, 52: Lost 6kg (12.2lbs) of fat - Now lost a total 8.6 kg (19lbs) of fat!!
Mel, 37: Lost 3.9kg (8.6lbs) of fat - Now lost a total 8.6 kg (19lbs) of fat!!
Noelle, 37: Lost 5.5kg (12lbs) of fat
Amanda, 53: Lost 4.1kg (9lbs) of fat
Heidi, 43: Lost 4.0kg (8.8lbs) of fat.

Lose Fat, in 8 weeks, Guaranteed!

The third Fat Loss Challenge and weight management education program starts September 30th, 2008.

Fitcorp Asia DELIVERS the facts and EDUCATES you on how to BURN FAT FAST, GUARANTEED Fat Loss in 8 weeks!!!

How Can You Lose?

Only by NOT being in FLC3! So get committed early before holidays and look fabulous for Christmas!

Confirm and pay before September 10th and get a FREE HEART MONITOR and FREE PRIVATE NUTRITION COACHING SESSION!

The program includes:
Weekly seminars and debriefing sessions on fat loss strategies, nutrition and the best exercises for your success, fat burning tools and tips to Burn Fat FAST and keep it off forever.

These results are real! now it's your turn! Spaces are strictly limited and are filling fats, just 5 places remaining.

You Will Receive:
Proper Nutrition, Productive Training, & Positive Motivation

What's Included:

ท 24 Group Fitness Sessions (3 x per week)
ท Pre and Post Evaluations
ท Educational Seminars
ท Weekly Weigh-ins
ท Individualized Strength Program
ท Individualized Cardio Program
ท Nutrition and Training Journal
ท Fat Loss Secrets Manual
ท Food and Calorie List
ท Yummy Smoothie Recipes
ท 119 TIPS to Permanent Fat Loss
ท 100+ Low Fat, Low Carb healthy Recipes
ท 1555 Page Success Guide to Fitness & Fat Loss

Contact Fitcorp Asia. We have 8 committed individuals already!

Now it's your turn!

Take Care Of Those Aches and Pains

2008-09-02T11:09:00.000+07:00

If you are constantly battling aches and pains on a daily bases I am going to suggest you doing something about it. A large percentage of people deal with consistent aches caused by a multitude of things, from old sports injuries to bad posture.

Instead of just living with it and dealing with it why don't you do something about about, 95% of these aches and pains can be dealt with, fixed, or at the least lessened with therapy and corrective exercises.

Fitcorp is proud to introduce our new Physio Therapy option!

Ignoring the problems is not going to make them go away. To fix the aches you need to understand the source of the aches. More often than not things such as low back pain have little to do with an injury and more to do with your mobility and flexibility.

If your tired of the aches, the pains, and the limitations call and set up an appointment with Thomas our new Physio!

Call Ryan or Daniel
P: 02 661 7900
E: ryan@fitcorpasia.com or daniel@fitcorpasia.com

Aqua Fitness - The Undiscovered Exercise!

2008-09-02T11:05:00.001+07:00

Ever thought about working out in the water? Aqua exercise is a great way to burn fat, get fit and have fun, ALL in a safe and cool ourdoor environment. Water provides resistance and buoyancy so a workout in H20 helps you strengthen and tone muscles, burn calories with little or no impact on the joints. This makes it an ideal environment for people with joint pain, lower back and knee problems, pregnant women, injury (rehabilitation) and for anyone who just wants a high energy, low impact workout. When the body is submerged all major muscles can be targeted and with the addition of specialised equipment an aqua session provides an effective and time efficient workout that will complement your current exercise program. So to help you reach your fitness goals, Give Aqua Exercise a go!!!

Call Ryan or Daniel
P: 02 661 7900
@: ryan@fitcorpasia.com or daniel@fitcorpasia.com

5 Ways Your Killing Your Metabolism

2008-08-28T13:14:00.002+07:00

Metabolism is the most over used and misunderstood word in the fitness industry.Simply put, metabolism is the speed at which your body burns through food. Everyone is so quick to blame their bad metabolism on an uncontrollable force (age, genetics, etc.). The truth is those things only effect a small part of the worlds population and you are probably not one of those unlucky humans.

The reality is, you MAKE or BREAK YOUR METABOLISM. Yes your metabolism is slow but you made it that way, not your age, and not your family's genetics. There is a multitude of things that effect your metabolism but the following 5 are huge contributors to why your metabolism is so slow.

1. Muscle Loss = Slow Metabolism
The saying "use it or lose it" fits perfectly with this anti metabolism problem. After years of you either doing no strength training or ineffective strength training you actually start losing muscle mass. This becomes a huge anti metabolism agent as your muscle is the foundation of your metabolism and determines the speed of your metabolism. This is why we have developed all our fat loss programs around strength training and not cardiovascular exercise. Strength training is the only way to maintain muscle mass and long term fat loss.

2. No Breakfast = Slow Metabolism
You already know how important it is to eat breakfast but for some reason you still don't do it. Unfortunately that seemingly simple meal you missed is taking a toll on your metabolism. After a long night sleep your body has been on a very light level of starvation due to no food so your metabolism... has slowed itself to maintain what energy it has left. Breakfast is like jump starting a car but its the jump start for you sleepy metabolism. A big healthy breakfast along will boost your metabolism and keep your energy high and maximize the calories your burn in a day.

3. Adaptation - Ineffective Exercise
All exercise is not equal! Just because you are exercising does not mean you are being effective. After a short period of time your body adapts to the exercise your doing (3-4 weeks). Once it adapts there is very little effort that needs to be made to create change, the muscle and cardiovascular system have stopped progressing. Over time this begins to effect muscle mass (your metabolism) and your muscle begins to shrink (your metabolism slows). This is why with every session we have with clients the session is different, no two are the same. We never allow the body to full adapt and never give the metabolism a chance to slow down.

4. Little Food = Little Metabolism
For most when they want to lose that extra fat they start cutting the calories by cutting the amount of food they were eating. They end up having fruit for breakfast, a salad for lunch, and a small meal at dinner. Now if your trying to slow your metabolism this is a great method to do so. Another way our metabolism stays active is by being fed. The energy your food provides each meal are little jump starts for the metabolism all day long. So the goal should not be to minimize food intake but to minimize bad food intake, increase good food intake, and increase the amount of times you are eating a day.

5. No Carb - NO Metabolism
Yet another myth amongst those who want and need to lose weight, cut the carbs! There is a little truth in it but as usual it is taken to the extreme and ends up hurting more than helping. Proteins are great but only provide a little energy to the body and do not keep the metabolism very active. Carbohydrates on the other hand are like putting alcohol covered wood into a fire, instant boost! The goal though is to get the right carbohydrate and avoid the bad ones. This is something we speak extensively on in our MAP (Metabolic Advancement Program), our Grocery Shopping Tours, and Our Fat Loss Seminars.

Now that you get a little more idea of how You Are Killing Your Own Metabolism. You can stop blaming what's not really there and take some action. Truth is though taking action can be hard, working out right can be a challenge, and creating new lifestyle habits on your own prove to have a high failure rate. If you really are sick and tired of dealing with the extra pounds, the low energy, and a slow metabolism let us help you get on track with one of our professionally designed programs made for one thing, results! http://www.personaltrainingbangkok.com/ & http://www.bangkokbootcamp.com/

Ryan Meo
Fitcorp Asia

Over Come Your Obstacles

2008-08-18T13:58:00.000+07:00

If you haven't watched the video yet, watch it, then you can read the rest of this post.

The reason I wanted to post this video is not because of the sport or the athletic ability of the boy. I want to give you a bit of inspiration and a little education on overcoming and defying the odds in life.

We burden ourselves with excuses when trying to reach our goals, especially in fitness.

Too busy, too tired, too hard!

The point here isn't to create guilt in you but to show you that your supposed handicaps (excuses)only hinder you when you let them. You are capable of reaching any fitness goal you want.

Stay consistent, stay inspired, and NEVER let an excuse hold you back from getting results.

Who's In Control? You Or Your Food?

2008-08-01T09:10:00.000+07:00

It feels good to be in control, doesn’t it? We all are control freaks on our own level; some of us are just a little more vocal about it. Most of us feel lost and even scared when we don’t have control over certain situations, like riding on the back of a motorcycle taxi.

Rarely do we think of food being one of those things we have no control over, until your favorite jeans don’t fit anymore or you have to move make that belt a little bigger. Eventually we start trying to control the eating by cutting out the junk and eating way to little. This leads to calorie deprivation and you then begin to binge during the diet, but do it in the safety of your home (no accountability there). Let’s be honest you have probably been there and if you haven’t, well keep reading because someone you know probably has or is and could use your help

It is crucial that you understand that diets do not work. Why! Because all a diet will do is keep you focused on food or lack of it. If you are serious about getting in shape you must understand the need for supportive foods, exercise, and also the treatment of emotional habits you may have. Diets don’t treat the emotional reasons why you may over or under eat. How many times have you heard yourself saying things like “If I don’t have this for lunch, I can have that for dinner”? Or, Now I’ve messed up and eaten that pizza, if I go without …….. I can balance it all out. Thing is – you don’t. All this ‘mind talk’ is nonsense and it serves to keep you focused on food. It’s not healthy either, because you are in denial and constantly beating yourself up because you did or didn’t do something. Fortunately E.F.T. (Emotional Freedom Technique) can and does address the real reasons why you overeat and cannot achieve and/or maintain your ideal weight. Jaz Goven

Fitcorp Asia Fitness Class Schedule

2008-07-31T18:47:00.001+07:00

Great Beer, Great Body

2008-07-31T10:24:00.001+07:00

It’s old news that beer and fat loss do not mix well together. The effects of simple sugars (what beer is made of) on your body's ability to use fat as energy (fat loss) is a shame if you enjoy a beer or any other alcoholic beverage once in awhile.

Overall, alcohol is not a friend when it comes to keeping the fat off. While normal sugar yields 4 calories per gram, alcohol yields 7 calories per gram, all which are worthless calories. The sugar also affects your insulin balance, which is the main determinant in how efficiently your body can release fat.

What can you do to have your beer and the body you want? The first option you have is to cut back to having a drink one day a week, especially if you are trying to lose fat. If this is a little too restrictive for you the next best option is to eat.

Alcohol sugars slow metabolism down, so 1 hour before you start drinking eat a well balanced meal of a protein and a complex carbohydrate (ex. chicken & potato). Protein has a heat producing or calorie burning effect, which will keep your metabolism active and burn those alcohol calories a little more efficiently.

You should also be eating sugar free/ high protein food during your drinking as well. This will continue to help keep your metabolism active and allow you to enjoy your beer, your body, and your night out on the town.

Welcome To The Fitcorp Asia Blog

2008-07-25T09:08:00.000+07:00

Welcome to our blog and your new source for the most recent health and fitness information. We want to be your "go to guys" for any and all questions you may have and information you may need concerning your fitness endeavors or lack there of.

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Physical Limitations of Your Backswing

2008-04-18T08:57:00.000+07:00

Physical Limitations of Your Backswing
Part 1 - Flexibility
By Daniel Remon – B. HMSc
TPI Certified Golf Fitness & Conditioning Specialist

Physical limitations of some kind or another are responsible for the majority of swing faults for most golfers. Many swing faults are generated through poor technique throughout the back swing and are the result of poor flexibility, strength, posture and stability throughout the hips, lower back, abdominals, shoulders and legs. Regardless of level or experience, most golfers are affected by these areas of potential weakness and limitation. Possible swing faults caused by poor flexibility through the backswing include loss of posture, flat shoulder plane, reverse pivot, reverse spine angle and sway.

During the backswing, the physical limitations are very easy to define. All components of fitness are required during this technically challenging phase of the swing however in this article we will cover flexibility only.

At least 80% of golfers lack sufficient flexibility through the hips and shoulders to get into a desirable position at the top of the back swing. The bad news is that’s probably you. The good news is that both these areas of can be improved considerably from a properly designed flexibility program. There is no one size fits all approach, and once the precise physical limitations have been identified, we can then proceed with an accurate and specific flexibility routine to improve your back swing position and swing mechanics.

Let’s go through the swing phase to determine some more common physical limitations and exercises to correct them.

From address the shoulders start to turn. Here you need a strong lower base of strength to maintain good hip stability and prevent any early hip rotation. As the club continues to rise, and the hands reach hip level, the hips start to turn and your body weight starts to shift from front the back. This would mean the weight is shifting from the left foot to the right foot for a right handed player.

A lack of flexibility through the left shoulder will prevent you from maintaining a strong postural position. Therefore to get the club into a higher position the body will do one of two things, if not both. One, you will start to lose your posture, your hips will move forward to leverage the shoulder joint and your club into a higher position. This takes you out of alignment and makes it very difficult to correct your position for the down or forward swing. Two, with the extra extension in your spine it will be virtually impossible to attain good shoulder position. To compensate, your left shoulder will be forced to externally rotate resulting in a flat shoulder plane. Lets wok on these flexibility limitations.

The two primary muscles responsible for restricting your back swing are your Deltoids and Latissimus Dorsi. Both muscles cross the shoulder joint and are prime movers. Both of these muscles are in a static phase of contraction, meaning they are lengthening throughout the entire phase in preparation for the transition and downswing. It is our objective to then lengthen and improve the flexibility of these two major muscle groups to help you get into a more desirable position with less effort, and without losing your posture.

The following flexibility exercises will help you achieve a better shoulder turn.

1) Standing Deltoid Stretch
- Standing tall with your feet shoulder width apart, extend your left arm and keep parallel to the floor.
- Bring the arm in and across the front of your body and place your right forearm vertically and against the forearm, just in front of the elbow.
- It is essential to completely extend the elbow of the right arm to create a sufficient lever for an effective stretch.
- Repeat on the other side
- Hold for 30 seconds and repeat on the other side.

2) Bent Over Deltoid Stretch
- Now take a 5 iron posture, and perform exactly the same stretch.
- Maintain complete hip control and stability.
- Do not rotate the shoulder, no shoulder turn and keep the shoulders square and parallel to the ground.
- Hold for 30 seconds and repeat on the other side.

3) Latissimus Dorsi Stretch
- Kneel on the ground, and extend both arms out in front of you.
- Keep your bottom in contacts with your heels and slowly walk your fingers out in front of you till you feel the stretch.
- Now take your left hand and place 11 o’clock. Move your right hand and place next to your left hand.
- Extend your right arm further and walk your fingers out until you feel the strong stretch.
- Hold for 30 seconds and repeat on the other side.

4) Standing Reverse Latissimus and Lower Back Stretch
- Stand with your feet outside shoulder width.
- Extend your arms above your head, careful not to compress your lower back.
- Take your right hand and grab your left wrist.
- Tilt to the right hand side, and pull/extend your left arm up towards the ceiling!
- The objective is not to bend as far as you can, rather to extend high and long.
- Now slowly rotate to your right and reach as far behind you as possible.
- Hold for 30 seconds and repeat on the other side.

Here you have 4 very effective stretches to improve upper back and shoulder flexibility to improve your range of motion on your back swing and help you play better golf. I recommend you perform these stretches every day for maximum benefit and make them a part of your pre-round warm up also.