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Welcome to the Bangkok Personal Trainer, Bangkok’s number one resource for health, fitness and personal training information. This blog is brought to you by Active Lifestyle which is Bangkok’s most complete personal training, health and fitness company. By focusing on a holistic approach to health, including nutrition, exercise and lifestyle management strategies.  We provide everything you need to reach your health, fitness, fat loss and weight loss goals from personal training and group fitness training for everyone from the stay at home spouse or busy executive; the golfer,  the youth athlete or weekend warrior as well as corporate health programs to increase your company’s productivity. Whatever it is we’ve got the solution for you. Subscribe and stay up to date with the latest nutritional information, fitness and recipe ideas and training advice.

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Funny Fitness Fridays Episode 5: Bacon Prevents Hair Loss

When San Francisco Board of Supervisors voted to ban toys in the McDonald’s Happy Meal, they were finally taking a stand against big business advertising to children. Of course you can argue that parents are ultimately responsible, but the target is still children. Get your child a Happy Meal and they will be happy…Happy Meal = Happiness.

Tobacco companies are selling a nicotine dispenser full of toxins and unhealthy, cancer causing substances so why do we allow fast food companies to sell essentially an edible version…Fast food is essentially a sugar dispenser packaged to look like real food, containing various unhealthy substances. Have you seen what’s in fast food chicken nuggets for example?

Anyhow, in this week’s Funny Fitness Friday we bring back Jack from Jack in the Box with another short scene sure to get a smirk out of you.

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Christmas Conundrum: Lose weight while still enjoying holiday parties

Traditional Danish Christmas dinner.

Image via Wikipedia

It’s December 1st and the inevitable time is upon us once again. It’s no surprise to us but each year we act like it’s something we didn’t see coming…What am I talking about? I’m referring to the office Christmas parties, family parties, parties with friends, random Christmas cookies brought into the office, the wine, the eggnog and so on and so forth. We knew this time of year was coming and just like the old tale of The Ant & The Grasshopper, each year we arrive at this point unprepared and ill equipped to face the next 30 days of foodie paradise.

This year, why not arm yourself with a few tools to help you keep that waistline trim and survive those Christmas parties without doing too much damage? Staying slim during the holiday season doesn’t mean you have to become an antisocial recluse, it simply means that you have to be smart about your choices.

The first step in surviving the holiday party is to make sure you attend the party after you’ve had a little food; preferably something high in fiber. Not only will this be slow digesting, keeping your insulin levels steady, but it will give you a slightly full feeling. By no means should you attend a Christmas party on an empty stomach unless you’re on a “Seefood Diet” and no I didn’t spell seafood wrong for all you nitpickers. My point is that when you have an empty stomach you’ll see food and most likely eat with your eyes.  Have you ever heard that phrase, “your eyes are too big for your stomach”? Well situations like these where you eat too much too fast, leave you feeling like a Burmese Python that just consumed a goat, barely able to move and needing a week to digest.

Ok so now that you’re at the party…”put down that massive plate”. Ok, so now that we’re at the party go for the small plate and don’t load it up. Sample a few items, but choose the healthier, lower calorie options first. Move around the party and talk with people. Stand as far away from the food table as possible. This means you have to break your conversation to head back to the food. You don’t want the person you’re talking with to feel like the food table is more important than they are do you? Obviously the food table might be a good out for those times where you’re cornered by someone in the office you can’t stand chatting with or even worse, by your boss, but when going back for seconds choose a few delectable desserts and enjoy (no seconds on these).

Steer clear of the alcohol. That’s all I’m going to say about that. Hey, if weight loss or fat loss is your goal then stop fooling yourself and just cut it out. It’s easier if you nominate yourself the designated driver.

At the end of the night, don’t take anything home except your secret Santa gift. No doggie bags…put the Tupperware down.

Now that you have a game plan, get out there and make it happen this holiday season. If you don’t manage to stick to the game plan this December, then tune in this January as I give you tips for shaking the holiday weight.

Lack of Sleep or Legally Drunk?

Sleeping

Image by soylentgreen23 via Flickr

Sleep is essential for your overall health and many times we don’t realize the significant impact that a lack of sleep has on our day and overall life. It doesn’t matter if you’re a student or a busy executive, sleep is essential for your overall performance. The excuses about having a lot of work to finish, big exam or presentation just doesn’t fly. Plan ahead, prepare and get it done on time.  Once you get into a pattern of inefficiency and try to compensate by pulling all nighters, the vicious cycle begins. Lack of  sleep further disrupts your efficiency and you’ll find yourself plummeting further down the rabbit hole.  Take a look at how insufficient sleep can disrupt brain function during exams or during long days at work:

With continued lack of sufficient sleep, the part of the brain that controls language, memory, planning and sense of time is severely affected, practically shutting down. In fact, 17 hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol level of 0.05% (two glasses of wine). This is the legal drink driving limit in the UK.

via BBC – Science & Nature – Human Body and Mind – What is sleep.

Funny Fitness Fridays Episode 4: Buff Beautiful & Bitchin’ with Vera De Milo

When getting in shape the biggest fear of most women is the loss of a few bra sizes or ending up looking like a man. Unfortunately there is no such thing as spot reduction and your body chooses when and where to take body fat from. However, that is no reason to avoid working out. Most female fitness competitors maintain a very low body fat in general so this is the reason for their smaller breast size. Also, have no fear about supposedly looking like a man. It is impossible for a female to begin to look like a man structurally without some performance enhancing drug help combined with some really hard core and strict training. So get in the gym and stop making excuses before I send Vera De Milo aka Jim Carrey to your door for some personal training.

Nike’s Big Butt Campaign | The Atlantic Wire

Get your butt in shape but spot the giveaway mistake

You’ve got to love Nike for this one. Coming from a guy who can not only appreciate the strength and power associated with strong glutes and also the aesthetic benefits as well, I have to say Nike is doing the world some good. Running, jumping and generally being stronger and more stable has a lot to do with glute strength. For women it’s especially important to have strong glutes to keep the knees in alignment during activity. The glutes are also one of the largest muscles in the body. The simple fact that in so many people the glutes are inactive makes me shake my head. All that fat burning potential wasting away. Well it took Nike 20 years but they’re finally gaining appreciation for Sir Mix-A-Lot.

See Strong Glutes for Fat Loss & Increased Performance

Nike’s Big Butt Campaign | The Atlantic Wire.

Last Minute Holiday Desserts Sugar Free, Gluten Free, Low Fat

Peanut Butter Swirl Banana Bread

We’re closing in on Thanksgiving and you’re still wondering what to prepare for your guests. With such a wide range of guests in attendance, how can we manage to please them all. Here are some simple solutions that will satisfy the sweet tooth of the majority, while catering to fitness junkies and those with diabetes and gluten sensitivities.

For the recipes below I would substitute synthetic sugars for agave or other natural alternatives. Also, you may want to consider quinoa flour instead of oats for a lower glycemic index, higher nutrient dense subsitute.

Peanut Butter Banana Bread Ingredients

3 very ripe bananas

2 teaspoons vanilla

1 cup egg white

3 tablespoons unsweetened applesauce

3 tablespoons peanut butter

2 cups oats, blended to make it like a flour

3/4 cup Splenda sugar substitute

1 teaspoon baking soda

For the full recipe visit  Sugar Free, Gluten Free, Low Fat Peanut Butter Banana Bread Recipe – Food.com – 296040.

Low Carb Gluten Free Pecan Pie

  • 1 15 oz can pumpkin
  • 2 eggs
  • 2/3 cup unsweetened soy milk (or milk or cream – milk has more carbs, so adjust)
  • 1/3 cup cream
  • 1 C sugar equivalent from artificial sweetener
  • 1 teaspoon dark molasses (optional)
  • 2 teaspoon cinnamon

Click here for the complete recipe


Sugar Free Healthy Thanksgiving Holiday Solutions for Diabetics

Photo showing some of the aspects of a traditi...

Image via Wikipedia

Thanksgiving is rapidly approaching and we all like to enjoy the foods and flavors of the holiday season. This is the worst time of year for the average personal trainer when dealing with American clients. Increasingly people around the world are joining in to the holiday eating frenzy. This video did a great job of explaining some easy alternatives for people during the holidays with regards to food choices, moderation and activity. Here at Active Lifestyle, we don’t promote or endorse the sweetener featured in the video, however there are some great tips. As I have mentioned before, there are tons of alternatives to sugar out there, from using fruits like banana, to using honey or agave. Whatever you decide, enjoy your holiday and remember that making the right choices, practicing moderation and remaining active are the keys to making it through the holiday season without gaining an extra body fat.

3 Foolproof Tips to Stay Slim during the Holiday Season

Christmas lights on Aleksanterinkatu.

Image via Wikipedia

The holidays are here and so begins the onslaught of foods and tasty treats. Party after party is serving up snacks, pastries and drinks that are sure to get that waistline bulging. It doesn’t take long to do damage to everything you’ve worked so hard to keep in check all year as those fat cells are sitting there rubbing their grubby palms together in anticipation of extra calories to store.

Last year, I had a personal training client tell me that it was the first year in her life that she didn’t put on weight during the holidays. She awarded me the credit, but the credit belongs to her for following some simple rules during the holiday season. Now I’m here to share a few of the same tips that I gave her during the daunting holiday food festival. Read more of this post

Funny Fitness Fridays Episode3: When I Grow Up I Want to be a Vegetarian

Vegetarians have it rough sometimes when it comes to food choices. Without meat in the diet it’s often difficult to get enough protein in the diet to maintain muscle gains, strength and lose body fat. Although there are many great sources of protein for vegetarians, most people don’t know what those sources are. This weeks installment of Funny Fitness Friday features Jack and his son from the American fast food chain Jack in the Box. His son explains why he wants to be a vegetarian when he grows up.

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