Better Bodies

21/11/2023

Embracing the crisp cool weather during our training sessions with these amazing folks! 🏃‍♂️ Grateful for the gift of health and the shared moments that make us stronger together. Here's to appreciating what we have and spreading positive vibes! 🍂 Cheers to you and everyone on this journey. 💪 "

25/09/2023

Shout out to our last 2 training camps held in Bangkok recently, with kudos to our event team and partners in Bkk for making the Singapore U23 Young Lions and Champions Zhejiang Professional FC camps a success.

Thanks to Novotel Hotels Bangkok and Bangkok Glass Pathum Thani for your hospitality🙏

19/02/2023

Exercise.

The best medicine for most of our ailments yet the least prescribed by doctors. Come to think of it, most GPs do not exercise and if they did, a majority, at least the ones I've met need serious "form checks" and programming know how to address the root cause.

19/02/2023

Spartans

04/02/2023

Recently, I was involved with hosting pre-season training camps for professional football players from the Korean League Division 1. The training was sports specific and focused on a hypertrophy block. Although the athletes and the coaches didn't have as much time as they wanted to train; the sessions were carefully crafted to ensure the training is transferable on the pitch

Athletes of all types rely on strength and agility in specific areas of their body in order to excel in their sport and perform at their optimum level. Sport-specific training programs are carefully crafted to focus on conditioning the body and mind to excel through the unique demands for endurance, speed, agility, balance and recovery required by each sport as well as minimize injury.

31/12/2022

What's your fitness and wellness goals in 2023?

23/12/2022

For me, Muay Thai is one of the most intense, most engaging workouts you can try if you're looking to get fit. Combining strength and conditioning, cardiovascular endurance training, with the art of self-defense, Muay Thai is the ultimate fitness program to help you shed that excess fat and gain lean muscle mass.

Muay Thai incorporates HIIT, cardio, and combos that keeps your heart pumping and reflexes sharp, which at times leaves you gasping and exhilarating at the same time. Besides the physical and mental benefits, Muay Thai creates that tribal and 'feel good" community ambiance making the experience fun and memorable.

05/12/2022

Why Surfing Is Good Medicine

Releases Good Hormones:

The gorgeous outdoor setting paired with anticipation of catching the perfect wave and the reward that comes when you do it all work together to release the brain’s “feel good” chemicals. This results in you experiencing a flood of dopamine, serotonin, and endorphins.

Once you feel the intense joy and pleasure, your body and brain want you to keep going back for more. If you feel irritable after a few days away from your board, this is likely the reason.

Keeps You Fit:

Your cardiovascular fitness improves when you're constantly having to paddle, stand up, and engage your core muscles plus to your traps, lats, and legs! What's more, it enables you to work on balance, coordination and control.

Grab a board and try it.

On The Tools Pineapple Surf Club Khao Takieb Golf Course

27/11/2022

If there's only one exercise that I can do and do every day, I would opt for the prowler push, because incorporating a weighted sled push into any training program is a safe and effective way to improve performance as well as overall training.

Pushing a sled forward requires a lot of force to be produced quickly, and it targets the glutes, quadriceps, hamstrings, and calves. It improves hip and ankle mobility, sprint mechanics, maximum running speed, core activation, and metabolic conditioning while developing unilateral lower body strength and power.

Below are listed some benefits of sled push that can convince anyone to add it in their workout routine.

1. Build overall body strength without excessive soreness especially in the legs

2. Strengthen entire kinetic chain

3. Improve overall conditioning

4. Adaptable to all levels of fitness

5. Can be performed daily

Focus on driving with the knees and avoid arching the back by maintaining a neutral spine throughout the movement.

08/11/2022

Inspiration. You go girl! 💪

"We have to be open to the belief that our potential is not limited by age"

07/11/2022

If you're looking to include Cold / Heat applications (Contrast Therapy) into your fitness and wellness routine, consider the following as key thresholds.

Aim for at least 11 minutes of cold bath exposure at about 12-15 Celsius and around 57 minutes of sauna (ranging 86C-100C) a week.

What happens: brown fat thermogenesis, increases in resilience, positive dopamine effects, increase human growth hormone and metabolism, anti-inflammatory process.

Seeing the benefits from these can happen together as well as in isolation.

Try and conclude your session on Cold During Contrast Therapy
"Post cold exposure your body is going to heat up; think of your body heating up as waking up." - Dr. Andrew Huberman

This process of rising naturally boost energy and alertness.
Initiates metabolic benefits associated with the Søberg Principle: increased thermogenic processes through naturally re-warming the body
Reduces muscle inflammation if done post exercise (within first 24 hours post workout)

Try and do what works best for your routine and over time, your own body will tell you what works best.

26/10/2022

Sourdough Bread

Why it's better (for me at least)

I’d always had a somewhat funny relationship with carbs, kinda an on-again-off-again relationship. When I tried cutting them out completely, I felt cranky, weak, and tired. When I ate too many, I felt sleepy, bloated, and generally not-so-well.

I’d discovered that, for me, the perfect combination of macronutrients involved a high-protein and low-carb meals. It was great news for my energy levels and digestion. But it also meant I missed out on a lot of delicious breakfast foods, mainly scrambled eggs and toast. It may seem humble, but it is one of my all-time favorite meals, but since discovering sourdough, I've felt great without a dip in energy levels or experiencing added bloating.

Why Sourdough could be a healthier option

Sourdough bread begins with a starter that contains both yeast and a bacterium called Lactobacillus. As the starter ferments, more healthy bacteria colonize the dough until it’s essentially a probiotic-rich food. This is what gives the bread that famously tangy flavor that’s also characteristic of Greek yogurt, kefir, and other bacteria-heavy foods.

It makes sense then, that studies have shown that consuming sourdough has a beneficial effect on the gut microbiome. Experts also suggest that the prebiotics and probiotics in sourdough help degrade the gluten, which makes it easier to digest for those sensitive to the gluten protein.

It’s not just your gut that benefits: Additional studies have shown that sourdough bread is associated with improved glucose balance — in other words, eating it doesn’t create a spike in blood sugar like other types of simple carbs — that sourdough can release antioxidants during fermentation, and that the fermentation process makes nutrients in the bread more easily available to your body. Why not give it a try today.

20/10/2022

Spinal Flexion( Rounding The Back) is natural.

When a lifter’s spine looks “neutral” to the coach’s eye, there is approximately 26° of lumbar flexion during a kettlebell swing and 40° during a squat. The “standard” lumbar flexion ROM is 60°, this means that even when the spine looks neutral, it’s utilizing 43% of its available flexion ROM for KB swings and up to 67% of its available flexion ROM for squats. This highlights that a “neutral” lumbar spine is really a range that includes some flexion vs. a very specific position without any flexion.

Lumbar flexion during heavy lifting is therefore unavoidable and injuries that are often blamed on “letting the back round” are probably due more to a load tolerance issue vs. a form issue.

I still coach the Hip Hinge(deadlift,squat, lunge)- not from an injury risk reduction standpoint, but rather from a performance one. Our lumbar spine is supposed to flex.

On the other hand, don't misinterpret this message. The hip hinge will always reign superior when the goal is to safely and efficiently lift something heavy off of the ground and the most mechanically efficient way to lift a heavy load.

16/10/2022

What a beautiful sight this was yesterday! It's the long weekend where I live and huge crowds from are here to enjoy a much needed respite from city life, thus it kind of gets chaotic in the city center. Luckily, the beach is just minutes away.

My body told me I needed nourishment so I chose to sit with nature, facing the glorious to tune out. Life is all about choices. We get to choose what we eat, choose where we spend our time, and who we spend our time with. We get to choose what’s important to us, how to focus our energy, plan our future, set our own goals, and hold ourselves accountable to those goals.

Take time out every day to reflect on your choices and if you can do that barefoot surrounded by trees or sand then all the power to you my friend!

Next you're in , check out this cozy and relaxed venue On The Beach 🏖️

14/10/2022

Benefits of Loaded Carries

You might find it hard to believe but there are a ton of benefits to carrying heavy objects over a distance. In a gym setting, we call this exercise a weighted carry or farmer carry, when you pick up heavy objects, walk with them around then put them down.

Picking up and lugging your baby around is an example of real-world application of the weighted carry. The fact that you do weighted carries in your day-to-day life is one of the many reasons training this exercise at the gym can be so functional and beneficial.

Loaded carries is a full body exercise that tests grip strength and core, hip and shoulder stability. Every weighted step you take, your body has to work harder to create stability in your hips, torso, and shoulders so that your form doesn’t fall apart. Weighted carries also make for a great postural exercise because they reinforce a good neutral position of your shoulders.

They’re also a great endurance builder, and can benefit just about every exercise that requires you to grip something.

Next time you’re around heavier dumbbells or kettlebells, try integrating the farmer carry into a circuit. Aim for 3-4 sets at 40 yards of total distance while walking with your weights in-hand. If your grip isn’t struggling by the time you’ve hit the halfway mark, it’s usually a good indication that you should go heavier.

04/10/2022

I was out and about the other day to carry on something that I've been performing more frequently as part of my well being routine. After a workout, I went out to enjoy cool down and walk around barefoot at grassed area near the gym to take advantage of some grounding time.

Research has shown barefoot contact (grounding) with the earth can produce nearly instant changes in a variety of physiological measures, helping improve sleep, reduce pain, decrease muscle tension and lower stress.

Because being outdoors is proved to be good for you, it probably would not hurt to try it yourself to see if you notice any benefits. So how do you ground? Simply allow your skin to be in contact with any natural conductors of the earth’s electricity, working up to at least 20-30 minutes at a time as often as you can. You can walk barefoot on grass, moist soil, sand, gravel or concrete (but not other types of pavement). You can swim in the ocean, a lake or other natural body of water. You can sit under a tree, leaning against the trunk.

Try it today and if you notice that you're feeling more relaxed, sleeping better or experiencing less fatigue, grounding maybe working for you.

29/09/2022

Caffeine as a pre-workout

Caffeine is a popular pre-workout drink which provides a boost in focus and energy, plus decreases our perception of fatigue and muscular pain. Caffeine triggers the release of Dopamine - the feel good hormone. You'll find caffeine as a major ingredient in pre workout supplements and energy drinks.

Because we're all different, our bodies may respond differently to caffeine, so what works for you may not work for another person.

Given all its benefits, caffeine may also have negative impacts if too much is consumed. Issues such as insomnia, increased heart rate, dehydration and addiction may follow suit.

Generally, 400mg is recommended for most adults, which equals to about 4 espressos or 26 cups of green tea. If you're thinking of introducing caffeine as a pre workout, try a smaller dosage and increase from there depending on how your system responds.

27/09/2022

Great new fitness and sports spot in

27/09/2022

What a beautiful sight this was yesterday!! My body told me I needed nourishment so I chose to sit with nature. Life is all about choices. We get to choose what we eat, choose where we spend our time, and who we spend our time with. We get to choose what’s important to us, how to focus our energy, plan our future, set our own goals, and hold ourselves accountable to those goals. Take time out every day to reflect on your choices and if you can do that barefoot surrounded by trees then all the power to you my friend!!
Happy healing 🌕🌿🤙♥️

26/09/2022

When the human body is hungry, it eats itself, it does a cleansing process, removing all sick cells, cancer, aging cells and Alzheimer's. Keeping young and fighting diabetes. Making special proteins that only form under certain circumstances. And when they are made, the body selectively gathers around dead cancer cells, dissolves them and restores the state from which the organism benefits. This is what recycling looks like. Scientists have found through long and specialized research that the process of autophagy requires atypical conditions that force the body to do this process. These circumstances consist of abstaining from eating and drinking for 16 hours (Cycle 8/16). A human should function normally during this period. This process should be repeated for some time to reach the body for maximum use and not let sick cells reactivate. It is recommended to repeat the hunger and thirst process two or three days a week. Yoshinori Ohsumi - Nobel Prize Winner in Physiology and Medicine.

13/09/2022

Resistance training combined with high nutrient diet is an answer to the broad metabolic health issues we as a society face today. Find a coach that can help you!

11/09/2022

Time to take your shoes off.

Benefits of barefoot training

-improves balance, stability, and coordination
-makes your central nervous system more active
-activates your core and glutes, which increases body -awareness and balance
-strengthens your foot muscles, which improves your back, hips, knees, and ankle strength

This also brings us to Grounding

Grounding, also called earthing, is a therapeutic technique that involves doing activities that “ground” or electrically reconnect you to the earth. This practice relies on earthing science and grounding physics to explain how electrical charges from the earth can have positive effects on your body

04/09/2022

Louder for the people in back

04/08/2022

Here we're working with Chinese Jr. Tennis players. Focusing on activating stabilizers, balance and coordination (male) while the other athlete (female) utilizing resistance bands for building strength by creating tension and resisting the pull

Try it.

04/08/2022

But first coffee.

Research has shown that coffee intake of about 2–5 cups a day is linked to a lower likelihood of type 2 diabetes, heart disease, liver and endometrial cancers, Parkinson’s disease, and depression. It’s even possible that people who drink coffee can reduce their risk of early death.

31/07/2022

Just walk

I’ve written about how integral walking is to being human. And over the years I’ve written about the health benefits of walking, how and why you should walk barefoot. I’m a huge proponent of walking and I think just about everyone who’s able should do more of it.

But I’m not the only one that finds daily walks critical to health, energy, mental clarity and, ultimately, at least in some part, my success as a human being. Many of the most accomplished and creative people throughout history have also found walking to be an integral part of their daily routines and key to their success as artists, creators, writers, musicians, thinkers, and human beings.

Walking isn’t just putting one foot in front of the other. For some of the greatest minds in history, walking was a way to clear the brain, prevent mental breakdown, extend life, solve – or evade – problems, fully experience the world, beat insomnia, and find life purpose.