Healthy Body Fat for Active Women


Jadever Body Fat Scale. Old version of model J...

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We must face reality sometimes ladies. Women naturally carry more body fat than men. Maybe it had something to do with the Apple…I don’t know. No really, it comes down to genetics. Women carry the extra body fat for health reasons. Did you know that a body fat percentage below 15%  puts you ladies at risk for losing your period? Did you also know that it also increases risk for osteoporosis and fatigue.

It is estrogen in the teen years that begins to distinguish women from men. Women begin to put on more body fat through the hips and breasts.  With the naturally higher amounts of body fat, young girls must pay closer attention to their eating habits, especially if they aren’t active because the addition of natural body fat with excess calories carries the potential to drive body weight up rapidly.

So nutrition and activity are key to maintaining a healthy level of body fat for women, but what are the ranges? According to the March 2010 issue of Oxygen magazine:

  • Top Athletes 15-20%
  • Fit Women 21-24%
  • Healthy/Acceptable 25-32%
  • Over the limit 33% plus

Of course these are just general guidelines as there are plenty of unfit people with low body fat percentages, but you can roughly use these to determine your overall fitness. If you’re not active, maybe it’s time to get active!

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, 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.



Inspiration & Motivation

A major part of staying in shape or getting fit relies on both inspiration and motivation. What inspires you to change? What motivates you to get up and move in a new direction? Inertia can be a bitch for lack of a better term. No matter how hard you try to move that boulder, it just wants to stay at rest. Newton was on to something with this whole inertia thing as objects in motion tend to stay in motion unless acted on by some force. There are various forces acting on us daily that play a role in our progress or lack thereof.

So here’s the skinny. When you’re not moving or inactive it can be so hard to get going. We need a force to push us and get us started and most of the time that force has to come from within us. However, there are many forces that can provide us that initial movement. Sometimes it’s a doctor telling you that you have diabetes or high blood pressure and other times it’s as simple as a class reunion or event where you’ll see some old friends. Your motivation could be that your girlfriend or boyfriend has moved on without you or it could be a decision based on aspirations to look like a particular person you have chosen as a role model. Whatever your inspiration is, let it be the fire that drives you.

Once the ball is rolling though we often find tons of forces attempting to stop us. Some of those forces may be work obligations, friends, spouses, or numerous other things that just seem to get in our way. But with a little effort we can overcome those hurdles and obstacles. It is at this point that we need to remind ourselves of our inspiration, goals and our motivation for moving in the first place and use it as fuel.

Getting out of a rhythm can be devastating to our goals, but we have to find ways to get back on track.  We have a job to do as peers to provide the right type of peer pressure to our friends and family when they undertake their mission to finally reach their goals. I can’t tell you the number of times that I’ve heard people tell me that their friends don’t say very supportive things about their training or decisions to eliminate alcohol or other things from their diet.  Many spouses and significant others do more to subconsciously sabotage their mates progress than anything else.

We should take a closer look at ourselves sometimes and think about the things we say to our friends and family when they’re working so hard to change their lifestyle and health. Do we tell them they’re looking good or do we say, “yeah but your ass is still kinda big”? Do we say great job or do we say “you could have done more”. We are sensitive beings and for that reason we need a little positive reinforcement and motivation to continue on sometimes.

It is my job to motivate and inspire, but at the same time my profession requires me to tell people the truth about their progress or lack thereof. I have to find the balance between the two and give the good, the bad and the ugly. The rest of you out there do me a favor and don’t be that negative force that stops someone else’s momentum on their road to better fitness.

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, 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.

100th Post by Active Lifestyle

Today we have reached post number 100 and we wanted to take this time to thank all of you for following along. Active Lifestyle is dedicated to changing the lives and lifestyle of people in Bangkok and around the world. Our mission from day one has been to educate, motivate and inspire people to take ownership of their lives and reach for the better within themselves. We consider everyone to be an athlete of varying degrees and for that reason we coach our team to perform better at whatever it is that they enjoy doing.

We’ve had the opportunity to work with a lot of great people and are looking forward to working with many more of you in time. Until then we’d like to say Thank You for your continued support.
Best Regards,

Rich & Todd

The Active Lifestyle Team

Active Lifestyle in Ploenchit

Small and Private

Active Lifestyle is relocating to the Ploenchit area to a nice new location to provide  its clientele with the right mix of convenience and privacy. Located just at the foot of the Ploenchit BTS station near Mahatun Plaza you will find FIT studio near the popular Pilates Studio. The studio is complete with Kettlebells, official TRX, Bosu Balls, Chains and Bands, as well as traditional weights for diverse and fun workouts.  Give us a call to schedule a small tour, consultation and FREE health assessment. 084.656.9800. Looking forward to seeing you.

Heavy Dumbellsment.

Kettle Bell Training

TRX Training and Group Training

Cottage Cheese Berry Blast

Photo by Rich ThurmanLooking for a high protein, high antioxidant breakfast or mid morning snack. Try this cottage cheese recipe on for size. It’s quick and easy and tastes fantastic. Packing a high protein punch, rich in cancer fighting antioxidants and low on the glycemic index. This recipe is bound to help you shed some body fat today! Check it out… Read more of this post

Pomegranate Fruit Salad Recipe Prep Video

Welcome back for another visit. Today I felt it necessary to share with you a video from a former University professor of mine.  The video provides a recipe that is great for vegetarians, people trying to lose weight or body fat and the ingredients are globally available and Asia friendly. Susan Bowerman MS, RD, CSSD who is featured in this video was my professor of Nutrition while I attended UCLA.

“Susan Bowerman is the Assistant Director of the UCLA Center for Human Nutrition, and is a Registered Dietitian and a Board Certified Specialist in Sports Dietetics. She graduated with Distinction in Biology from the University of Colorado, and received her Master’s degree in Food Science and Nutrition from Colorado State University. During her clinical training, she taught extensively and developed educational programs targeted to individuals, groups and industry in areas of health promotion and self-care, women’s health, cardiac health and weight management.” Read more of this post

Vinegar for Fat Loss

In a recent short article by Danielle Alvarez in Fitness Magazine, she quotes a recent study finding that two tablespoons per day of Vinegar consumed by obese people helped them lose an average of 5 percent more tummy fat than those who did not consume the vinegar. A study by Tommoo Kondo, a researcher at Mizkan Group Corporation in Japan states that Acetic acid, which is the main ingredient of vinegar helps reduce body fat by stimulating oxidation of fat in the liver.

I personally hated vinegar as a kid, but now I use it with everything, making a variety of different types of dressings. I use White Wine Vinegar, Apple Cider Vinegar, Distilled Vinegar or even Balsamic to create variety in my salads and keep my palate in ecstasy.

Thai Food is Healthy Right? So Why am I Gaining Weight?

Most people arrive in Bangkok from the western world and immediately indulge in the Thai cuisine, which is very delicious I might add. The spices are rich and the flavors are quite unlike your local Thai restaurant in the West. The Pad Thai, Tom Yum and the Som Tum and the various other dishes leave our palates yearning for more. We eat until our hearts desire and in the first month of our stay we lose weight, even though we’re eating all of those infamous forbidden items like noodles and rice.

Many people report losing up to 10 pounds within the first month of their stay in Thailand. However, a few months later the weight begins to slowly find its way back onto the midsection and thighs that we lost it from.Why does this happen? Read more of this post

Fiber for a Healthy Active Lifestyle


Image by DennisSylvesterHurd via Flickr

Did you know that Fiber is a critical part of living a healthy and active lifestyle? Apart from the benefits of helping lower cholesterol levels, fiber also contributes to creating a healthy digestive system. Fiber has also been linked to fat and weight loss from what experts believe to be the link between fiber’s ability to slow the uptake of sugars, which reduces the body’s insulin response. Studies have shown insulin to be a major factor in the bodies fat storage system.

Fiber is found in both soluble (easily dissolved in water) and insoluble (unable to dissolve in water) forms and it’s important that your body gets a combination of both on a daily basis. Oats typically contain a bit of both, but a major source of insoluble fiber is Psyllium Husk a plant native of Asia. Psyllium packs a whopping 7g of fiber per 100g. It’s used in various health products but can also be found in raw form at many grocers and health food stores.

Other natural sources of fiber include fresh fruits and vegetables, beans and whole oats. So what are you waiting for? Head to the market now and load up on fiber for fat loss, increased health benefits and help bolster the results from your active lifestyle.

5 Must Have Items in your Fridge for Belly Fat Loss

What’s in Your Fridge? Part I

5 must have items for your belly fat loss mission

From my experience over the years as a personal trainer and lifestyle coach, I’ve found that often times we needn’t look any further than the refrigerator for the culprit of body fat. I’ve opened many fridges in my day and to no surprise there are things like mayonnaise, juice, prepackaged hummus and salsa…you name it. The usual excuse I get is, “but it’s low fat” or “it says it’s sugar free”.

Well, the problem with these items is that they have many more additives than your body needs. Have you ever looked at the side of a container of hummus or salsa? They are loaded with unpronounceable words and things that don’t seem fit for a simple mixture of vegetables and herbs. So the first step to losing that belly fat is a quick makeover of your fridge and we’ll start with these five items. Read more of this post

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