Welcome to Bangkok Personal Trainer by Active Lifestyle

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.

Looking for a Personal Trainer then contact us @ 084.656.9800 or info@activelifestyleonline.com

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Butt Exercises Slideshow: Workout Techniques for Slim and Shapely Glutes

cover your eyes and fart

Image by mugley via Flickr

Who doesn’t want to have a nicely shaped backside? With a little work you can get that shape you want, stay fit and firm, and fit into those tight jeans.  In my article Strong Glutes for Fat Los & Performance I talk about how important the glutes are to sports performance and athletics, but the glutes, when shaped and toned accentuate the curves of the body and enhance the physique.

Of course squats are still my number one recommendation for those of you trying to enhance this feature, but check out these 22 techniques to slim and shape your glutes. Your choice. Earn it with exercise or take the easy way out with padding, but remember padding doesn’t work on the beach among other places…

Butt Exercises Slideshow: Workout Techniques for Slim and Shapely Glutes.

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.

Top 10 Tips for Your Fitness Success


Personal trainer showing a client how to exerc...

Image via Wikipedia


In order to be successful within the realm of fitness, whether it’s to lose weight, gain muscle, fit into those old jeans or just get healthy, we need a little help. So here are some tips to keep you moving towards your fitness success. Remember success belongs to you and no one can define it for your life but you!

1.  Set a goal – we can’t start a journey without a clear destination or set of destinations to reach along the journey right?

2. Prepare – If I want to travel the world, I don’t just show up at the airport without any cash, luggage or necessary items to successfully complete the trip. I should prepare a few things. In the case of your fitness goals you should prepare clothing, foods and modes of exercise. Read more of this post

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

Burn More Calories, Lose More Fat

Fitness Model 1

Image by ★ spunkinator via Flickr

So you’re interested in burning losing more body fat? Well we can all agree that your nutritional intake is going to play a major role in your fat loss, but in order to sustain long term fat loss you’ve got to burn the calories and build muscle. The problem is that most people spend very little time being active enough to burn some extra calories during the day. Just 30 minutes a few times a week has been shown to have significant impact, but what you do during that 30 minutes matters big time!

Here’s a few calorie burning stats from Men’s Health with my personal spin. These activities have been assigned a calorie count per hour based on a 180lb male. Here we go…

Of course you could sit at your desk for an hour and burn 147 calories. Now that’s low. Get out of that chair and move around a bit during that hour and increase your calorie expenditure at work.

You could Golf and burn 368 Calories per hour. I’m sure this includes walking from hole to hole. Come on guys, it’s a sport so use those legs.

You’re gonna love this one. Having sex apparently burns 160 Calories per hour. A couple points I have to make here. 1) Sitting at the desk burns 147 calories so I’m assuming this guy is just laying there. 2) How many guys go for an hour straight? If so, I think the caloric output would be a lot higher. Just my opinion.

Strength training would burn about 655 calories per hour. Definitely depends on your strength training session. We’re not talking about a leisurely lift or two with a 5 minute chat and a 10 minute stare at the girls on the treadmill guys!

Running up stairs burns about 1221 calories per hour. Who can run stairs for an hour? Well that’s not the point. If you divide that hour by 4 and get 15 minutes you would burn approximately 300 calories in 15 minutes. That’s a lot. I’m going to question Men’s Health on that one.

Whatever you do, get more active and burn more calories. The more activity the better and the greater the intensity, challenge or muscle groups involved the higher the caloric expense. So get after it and lose that body fat!

Exercise is crucial but… (via she scoops. (beta))

I was forwarded an article just the other day from a friend and after reading it all I could do is shake my head and think, here we go again. The article essentially misleads people into believing that exercise is not useful in your mission for weight loss. This article reminds me of another article written last year for Time Magazine about why exercise won’t make you thin. Time and time again we have these exercise bashers out there who think that because they are ineffective at what they do that they can pull a bunch of research together that seemingly supports their claim to write a controversial article. I’m here to defend those who believe in exercise and there is tons of research out there that clearly links exercise to “long term” weight loss. Notice I said “Long term”. The key is to identify your parameters.

After reading the original article, funny enough I stumbled upon this blog that had something to say on the matter and linked back to the original article. The author asked for comments and perspective so I provided my 2 cents. Have a look at the post and the original article.

Exercise is crucial but... …it could be your dietary choices that dictate  how close you will be to your ‘healthy weight.’ Courtesy of The Guardian, a paper local to the British Isles: http://www.guardian.co.uk/lifeandstyle/2010/sep/19/exercise-dieting-public-health This recent article sheds light on the latest scientific findings regarding exercise’s role in weight … Read More

via she scoops. (beta)

Top 10 Diet and Exercise Excuses (via Westmoreland Athletic Club’s Blog)

Jillian Michaels

Excuses, excuses, excuses…I don’t like them. There are no excuses and as my graduate school professor said on the first day of grad school, “get it done”. No excuse, just get it done. So, we always have a reason why we didn’t find the time to work out or why we at junk when we have goals to accomplish. Often people will say things like, “well you have to live a little”. You’re right, but when you set goals for yourself you need to do all it takes to achieve them.

Why is it that when we want to lose weight or burn fat, we feel it’s ok to cheat on our goal? Should we do the same at work when we have a deadline on a project? Do you think your boss would stand for an excuse when instead of working extra hard and putting in those extra hours to complete the project you cut out of work early and went for a few beers with the boys, clubbing with the girls or spent the evening watching your favorite TV show instead?

A little bit of sacrifice and if you’re not willing to sacrifice in the short term for long term gains then don’t complain about your waistline or your fat arms, diabetes, heart problems, etc. It seems harsh, but it’s the truth and most people need to hear the truth. It’s tough love and we as trainers and coaches do what we do because we know that you have it in you to feel better, to live better and stronger and to enjoy all the fruits of life. We do it because we care about you even when you don’t.

Consider this…168hrs in 1 week. 40 to 50 at work. 42 to 56 sleep. Taking the highest numbers there are still 60 hours left for other things and we say just 30 to 60 minutes of exercis 3 times a week for better health. That’s 3 hours folks…make an effort

I was looking through some of the stuff I have in my desk and I came across this article from Jillian Michaels from the Biggest Loser! I thought it was a great read and wanted to share it with everyone! Top 10 Diet and Exercise Excuses Excuse: “I don’t have time to workout.” That is total baloney. Make the time. I am sure you found the time to watch your favorite television show right?! You’re busy, and I get it, but you have to find a way to mak … Read More

via Westmoreland Athletic Club’s Blog

7 Eating Habits That Are Messing Up Your Weight-Loss Goals (via Giulignl’s Weblog)

Eating, eating, eating…that’s what it comes down to. Exercise is a major component of fitness and overall health. People who exercise just 30 minutes a few times a week live longer than those who don’t, unless you’re hit by a bus. But for the most part, nutrition and exercise is what not only contributes to your longevity, but also gives you a quality of life far beyond that of people who pay no attention to their nutrition and exercise. I am constantly reading and searching for answers to better help myself and the people around me and I came across this article on 7 Eating Habits That Are Messing Up Your Weight Loss Goals. Check it out…

by RealBeauty.com, on Wed Sep 15, 2010 11:36am PDT 42» With so many good things out there to eat, it can be a real struggle to switch up your routine. And although the basis of eating right is watching what goes into your mouth, there’s other habitual factors too. Related: Easy Ways to Drop 5 Pounds! 1. You hate wasting food, so you always eat until your plate is clean. Either way, the food is going to waste — depending on whether you spell it ” … Read More

via Giulignl’s Weblog

Healthy Traveler; How to keep your healthy lifestyle while traveling

Food Court

Image by caribb via Flickr

Living a healthy and active lifestyle when you travel can be a challenge for all of us. Whether we’re a short term traveler or we’re in it for the long haul, there are hurdles and difficulties surrounding our efforts to remain in shape or to get in better shape. Meeting the challenges in front of you as a healthy traveler can be made easier if you have the right tools in your tool belt. Here are five things you can do to keep up your healthy lifestyle while traveling. Read more of this post

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