Funny Fitness Fridays: Laugh & Lose Weight While You Shake that S***

With all this talk of stress and emotions affecting your ability to lose weight, we thought it necessary at Active Lifestyle to add a little laughter to your life. Did you know that according to

A hearty guffaw will burn more calories than a nervous titter, but researchers at Vanderbilt University found adults burn an average of 1.3 calories per minute while laughing with their friends.  That’s about the same number of calories you burn while taking notes in a classroom or standing and talking on the phone.  But laughter has other benefits besides burning calories, including relief of emotional stress and a  workout for the muscles of the diaphragm, abdomen, back, and shoulders.  Read about the benefits of laughter from the Guide to Stress Management at

Now enjoy a little bit of a laugh while you Shake That S***


Pregnancy Didn’t Make You Fat…You Did

The key to staying fit after pregnancy is to stay fit before and throughout. That’s right ladies and gentlemen, being pregnant doesn’t give you a free pass to add unnecessary weight. Being pregnant does not give you a free pass to eat whatever you want. Contrary to popular belief, eating for two does not mean eating two portion sizes. Cravings come and cravings go, but you craving sugar and eating high glycemic foods to satisfy that craving is not the answer.

I recently wrote a publication for BAMBI Magazine entitled “You Are What You Eat” where I discuss the impact that parents have on their children and how you can start your children off on the right foot with the right foods and habits.

Fellas you’re not exempt from this. Most men put on what they call “sympathy weight” adding extra pounds around the midsection as well as activity declines and the food habits of both people begin to slip up.

No excuses ladies and gentlemen. Both sides are to blame for the unnecessary weight gain associated with many pregnancies. By unnecessary, I mean the weight in excess of recommended amounts.


  • Eat normal portions and healthy foods
  • Be encouraging not discouraging fellas (emotions play a big role in eating)
  • Get active before pregnancy and remain active throughout
  • Get active as soon as you can following pregnancy (be active together as a family. You can even workout with the baby. Check out this video entitled “Working out with baby”

    Meat & Nuts for Breakfast?

    People often ask me, who are my gurus? Well, one of them is Charles Poliquin and recently I read an interesting article by him. It was not only interesting to read, but interesting to try for myself.

    Charles Poliquin states in one of his recent nutrition articles that a rotating meat and nut breakfast is his single best dietary tip for optimal leanness, energy and sustained mental focus. He goes on to say that,

    “Clients ranging from NHL & NFL stars to corporate executives rave about the increased mental acuity and focused energy they derive from this food combination.  The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. ”

    Furthermore he goes on to say that,

    “Multiple studies on employee productivity or on children’s attention patterns have demonstrated that a high protein breakfast does not only impact on the energy and productivity levels of morning till noon, but extended its positive way in the late afternoon.”

    So I decided to try it out for myself. Within a few days I began to notice a difference in the mornings. Since I’m a Health and Fitness Coach/ Personal Trainer, I’m usually awake at ungodly hours of the morning to coach clients. So at 5am I need something quick and filling to get me through those first 3 hours of activity. What I noticed straight away was that I felt more awake and alert. I also felt satiety, but not full and sluggish. Furthermore, my thoughts did seem clearer and more focused and my cravings for processed carbohydrates diminished for the remainder of the day.

    Some clients have reported back the same results and the females especially noticed feeling lighter through the tummy.

    Here’s an example of a few of my quick morning meat and nut rotations.

    200g piece smoked Duck

    Hand full of Walnuts


    200g smoked Salmon

    Hand full of Almonds


    150g smoked Mackeral

    Handful of Cashews


    What’s in Fast Food Chicken?

    Ever wonder what’s in a Chicken McNugget? Well, probably not. I’ve never wondered. I just look at it and ask myself how can that be chicken? Well for those of you who were not convinced by the movie “Super Size Me”, maybe you need a little more convincing about why you should steer clear of Fast Food as much as you can. And do your children a favor and keep it out of their lives. They may not understand now, but they’ll thank you for it some day.

    every day, hoards of Americans consume these ingredients in Chicken McNuggets, which McDonalds claims are “made with white meat, wrapped up in a crisp tempura batter.”

    However chicken only accounts for about 50% of a Chicken McNugget. The other 50% includes a large percentage of corn derivatives, sugars, leavening agents and other completely synthetic ingredients, meaning that parts of the nugget do not come from a field or farm at all. They come from a petroleum plant. Hungry?

    Scariest perhaps is the fact that this recipe is a new and improved, “healthier” Chicken McNugget launched in 2003 after a federal judge called the deep-fried poultry bites “a McFrankenstein creation of various elements not utilized by the home cook.” Also terrifying is the fact that these McFrankenuggets are overwhelmingly marketed to children who love their fun shapes and kid-friendly size.


    What’s in Fast Food Chicken? (Hint: It’s NOT Chicken) | Foodie Buzz.

    Lose Your Belly Fat Overnight

    Excess adipose tissue around a male's mid-section.

    Image via Wikipedia

    Everybody is trying to get rid of that tricky belly fat that just won’t seem to go away. We were told to do sit ups. We were told to buy electrodes to put on our skin that will miraculously shape and tone your six pack.  We were told to wear crazy outfits that would sweat off the fat while all we had to do was lay there and do nothing. Can someone please come forward and show me when any of those things has worked and who they’ve worked for.

    The truth about your belly fat is that it’s not going away without a fight. It wants to be there and it’s in love with your mid-section. Some think that it’s a ancestral genetic trait to store body fat at the mid-section as this makes it easier for the body to carry. The close the weight is to your center the easier to move it. I mean you don’t really see people with enormous ankles or fat wrists. No one has extremely fat forearms or very fat calves. Well they do , but not without the rest of their body being just as fat. The bottom line is your body likes to keep storage in the tummy, hips and butt.

    So how do we get rid of it? Well, here are a few things you should consider if you are to lose your belly fat overnight.

    1. Get a good night sleep. All those late nights out clubbing or late nights in front of the Television are killing your goals. Sleep is essential for your body’s repair process, which if you exercise needs to happen regularly. Sleep loss also limits fat loss by decreasing leptin which is a natural appetite suppresent. Have a look at these articles.
      3. Drop the late night alcohol consumption. Well I prefer to drop alcohol in general if your goal is to lose body fat. It does nothing positive for you in any way. Not only does it destroy your ability to uptake nutrients because the alcohol takes precedence over all other substances as your body looks to remove this poison as quickly as possible. Also the excess calories intake doesn’t bode well if you’re trying not to store calories.
      4. Cut out the late night snacks…at least the junk food snacks. If you’re going to have a late snack, try low glycemic foods like cottage cheese, milk and some fruits like berries. Those are good low calorie snacks that will keep you full and help you avoid sending your body into starvation mode, slowing your metabolism.



    Are You Allergic to Cow’s Milk?

    Food allergies are something that are commonly overlooked. We don’t pay much attention to the foods that we eat and how they impact our body unless it’s catastrophic. A fair bit of people are allergic to peanuts (which aren’t really nuts) and nuts in general, but what about the other things surrounding our life?

    Many people think that they are lactose intolerant, but actually they just may be allergic to cow’s milk. Cow’s milk allergies are one of the most common allergies.  Here’s a few facts about Cow’s milk to have a closer look at.

    1. Cow’s milk is not so easily digestible. This inability to digest leaves behind a residue in the colon which ferments, causing a build up of lactose and gives those uncomfortable symptoms associated with lactose intolerance.

    2. 1 in 10 people are allergic to the type of protein contained in Cow’s milk

    3.  Cow’s milk causes the body to produce mucous as an allergic reaction.

    Mucus Caused  By Processed Milk In The Diet.

    Sugar is My Enemy

    Krispy Kreme logo

    Image via Wikipedia

    How do you feel when you consume sugar? Usually people associate sugar with a feeling of comfort. People reach for some sweet snacks, pastries, etc when feeling down. Sometimes we don’t even realize when or why we reach for sweet foods anymore, we just do. Take a moment and think for a second the next time you reach for that simple sugar. I don’t only mean in the form of cakes, chocolates and candies. When do you crave breads? These are important things to know about your body. If you can start to identify the causes of your cravings then you can start to solve your conundrum of why you cannot lose your body fat. Eating carries a great deal of emotion and sometimes these emotions are buried deep within our brain in some unknown place. It may be as simple as your parents rewarding you with something sweet when you did well. Or this one is my favorite. The nurse or your parents give you something sweet after you got a shot at the hospital as a kid. Guilt by association. We have now associated sugar as a coping mechanism for stress whether it is pain or any form of suffering.

    My recommendation is to start a food journal and write down what you eat, how you felt before eating it and how you felt afterwards. Then also how you felt an hour afterwards. This will tell you a lot about your food choices and your body’s reaction to the foods you choose. Sugar is the new crack and we’re all addicted to it. I’m not immune to it, but I have identified my reasons and provided solutions for my life. With Krispy Kreme managing to package fried sugar to all of you waiting in 3 hour lines in Bangkok for a box, I see the pharmaceutical companies rubbing their grubby mitts as they wait to sell you on the next diabetes drug to counter the effects. Nothing wrong with having a cheat day or Sunday Meal as we like to call them, but eat with intention and understand what you are ingesting.

    Really fast food companies to sugar are what cigarettes are to nicotine…They are simply dispensaries. So, “now you know…and knowing is half the battle.” (GI Joe)

    A Sugar Reading List My recent post on sugar got me thinking more seriously about the topic – just as I’ve noticed my stress-related consumption of the poison has taken an upward trend as of late (another topic actually, perhaps a post …). So I raided my local library’s shelves for all the books currently available on sugar (online holds are a great thing) that might help me with this series of posts. Here are a few of them for your consideration. In the coming wee … Read More

    via Health Man Blog

    Understanding Muscle & Fat Loss: How Many Calories does Muscle Really Burn? (via Body of Evidence by Fitport)

    I’ve written before about the impact of muscle on the body and fat loss. This article explains how the addition of muscle and loss of fat actually works to help you get lean. As the article explains, adding muscle and burning fat doesn’t help you burn more calories, but it helps you redirect your bodies road map for calorie burning.

    Once your calories have been redirected the two most important ways to continue to shed body fat and weight are nutrition and activity. Eating a low calorie, healthy and nutritious diet will provide your body with the proper fuel and increasing your bodies metabolic cost during exercise helps shovel those calories on the fire instead of allowing them to land in storage.

    How Many Calories does Muscle Really Burn? The metabolic effect of adding muscle is misunderstood and greatly overstated. Most fitness professionals will tell you that each pound of muscle burns an extra 40-50 calories per day, which is just not true. The real number is about 6 calories. So you put on 10 pounds of muscle, and you’re buring an extra 60 calories a day…who cares? Thats a couple bites of a meal. Fat cells are misunderstood as well, most people think of them as inert, but th … Read More

    via Body of Evidence by Fitport

    TRX Training in Bangkok


    PACIFIC OCEAN (Sept. 19, 2009) Fitness Directo...

    Image via Wikipedia


    Often times when I say TRX to someone they look at me like I’m crazy and wonder was I talking about a prehistoric dinosaur or training equipment. I’ve written articles about travel training and portable equipment and the TRX is by far one of those “no brainer” devices that makes exercise easier for the traveler. The TRX is a suspension trainer that allows a person to do body weight exercises while suspended. By varying the angles and speed of movement you can work on strength and power and with most exercises the TRX challenges stability.

    In Bangkok, there are very few places that maintain authentic TRX products, but fortunately for us at Active Lifestyle we get the real deal at Studio by FIT in Ploenchit. Studio by FIT offers TRX group classes which are always fun and enthusiastic.  The large metal frame allows for multiple TRX’s to be suspended from it which is awesome.

    For the clients of Active Lifestyle this is also great because whether we’re in a personal training session or a group training session we can utilize this frame for both demonstration and activity all at once. Our clients love the TRX as they’ve seen it on The Biggest Loser Asia. It’s a great device to integrate into your workouts for variety, a little bit of core and stability challenge. If you haven’t tried the TRX before then it’s high time you did.

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

    Health & Performance Coach

    Active Lifestyle Co. Ltd

    With a degree in Physiology from UCLA and a Masters Degree in Sports & Fitness Management from the University of San Francisco, Rich combines his knowledge of rehabilitation and sports performance as well as nutritional studies to provide a complete and holistic approach to training clients. The focus is on lifestyle change which creates long term health.

    “Can I lose weight and still go out drinking?” (via BodyByH’)

    Alcoholic beverages

    Image via Wikipedia

    If your goal is to lose weight then alcohol must be the first thing to go. I’ve written about lowering stress and lowering body fat, lowering stress and increasing body fat. Alcohol puts a stress on the body and it is a toxin. This is one case where you can’t have your cake and eat it too. Heavy drinking, binge drinking or regular consumption of alcohol is destroying your strength gains and your fitness goals and it doesn’t only have an impact directly after consumption, but the recovery could take a couple of days. In my list of 101 ways to lose weight, body fat is right up there at the top. Check out how alcohol impacts your body, metabolism and fat loss.

    “Can I lose weight and still go out drinking?” Q:  ”Can I lose weight and still go out drinking?” A:  Your body absorbs ‘ethyl alcohol’ (the kind of alcohol in alcoholic beverages) extremely quickly and classifies it as a toxin.  So your body doesn’t like toxins because your body was built to live…and survive…and do great things. Therefore, it metabolizes alcohol before the essential macronutrients (carbs, fat, PROTEIN) in order to get rid of the toxin as soon as possible. This means that you … Read More

    via BodyByH’

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