Throw Out Your New Year’s Resolutions

Daniel Remon B. HMSc.

Yes, it is that time again when most of you have decided to make some changes in life as part of your “New Years Resolutions”. These resolutions are normally related to our health. Stop smoking, start training, join a gym, get a personal trainer, lose weight, start eating healthier and so forth. According to a study conducted by GNC, 55% promised to eat healthier, 50% resolved to exercise more, and 38% wanted to lose weight.

Research shows that less than 20% actually stick to our new promises we make to ourselves, and for most, by February, we are back into the swing of old habits.

The internet is full of articles to help you overcome the same challenges you face every year. Resolutions themselves are the problem! So this year, I want to do something different.

Here we will offer you some inside tips to help you become that 20% and ensure your resolutions remain in tact and become achievements. Never again will you need to make these New Year resolutions.

From this point forward, they are known as your BSL. They are, or ‘were’ the Bull Sh** Lies that your previous self used to rely on for success. We all know, that these BSL’s quickly fade away by week 4 of the New Year. So, remember this; BSL’s are no longer an option. Non-existent. Nudda. Zilch. Zero.

Develop a Support System

Tell your friends and family about your goals and how you will achieve them. Better still, set some mutual goals with your friends and work together. Ask them to follow up with you on your progress from time to time to ensure you are on top of things. Join an awesome community of like minded, driven and ambitious people. This is the key to our success at Aspire, and this holds true for all areas of life. If you want to be successful in Business, surround yourself and learn from those who are already successful and form the image that you want to become. This is simple science at its best.

Visualise Your Desired Outcomes

Regardless of your goal, you must – and I will stress this point, you MUST visualise exactly what you want to achieve in life. Your ideal body, your ideal bank account balance and your ideal luxury vacation you’re going to take at the end of the year. Now the most important element in visualising is to attach the emotion and visualise how you ‘feel’ when you are your ideal shape in your dream destination on that dreamy beach. Just use the next 30 seconds to demonstrate how powerful this can be. Elite athletes and sports scientists have proven that visualisation techniques actually create neural impulses and responses to thinking and feeling successful performances. You are no different and can benefit from practicing the same techniques.

Form Rituals

Rituals are different from habits. For me, habits are too commonly associated with ‘bad habits’ which we know are easy to break and it is too easy to fall back into ‘old habits’. Habits are actions we perform and practice daily, both good and bad. Habits are words that we are familiar with, we are comfortable using and comfortable falling back into. By ‘changing our language’ and using different words, such as ‘rituals’ we engage in new experiences, new mind sets and great results. Rituals are spiritual and engaging actions which link both the physical and mental components to habits. By engaging the emotional feelings and your neural system, you create behavioural change and a shift in your subconscious which connects to your desired outcomes. It is your subconscious which directly affects your outcomes.

Ask Specific Questions

Asking frequent, strategic questions about your feelings, your opinions, outlooks, outcomes and desires is also fundamental to changing your behaviours for the long run. You can ask questions related to all your daily activities, goals and objectives on every topic related to health, family, business, wealth and success. If you are tempted to indulge in something that you probably shouldn’t, ask yourself “is this food going to help me towards my ideal body?” If the answer is no, then your decision is easy; Just Put It Down! Other questions you can ask yourself include: What’s my outcome? What benefit will (this particular action) have on my desired goal? Is feeling (enter a negative emotion) going to help me? Am I doing everything I can to achieve my goal? What can I do NOW to be better and get to my goals faster? You get the idea. Make sure you implement and practise this every day, not just today and drop it next week. Formulate your rituals!

Fuel for Energy

Start to use a different vocabulary when it comes to eating nutritiously. I could go on with all the magic pills and crash diets that exist, from Atkins, Paleo, Asian, low carb, high carb, low fat to Mediterranean as well as all the detox strategies out there. At the end of the day, you MUST change your mindset and focus on eating healthy, natural wholesome foods. Focus on ‘fuel’ – simply supplying your body with the energy it needs to perform optimally. For the majority of people, we know diets don’t work. Changing your eating habits does not constitute dieting. Some other tips to help you fuel efficiently include: eating slowly, eat proteins and vegetables, fast occasionally, eat only when you are hungry, be flexible, prepare as much food at home as possible, plan your meals, eat out less and lastly, ENJOY eating healthy, nutritious foods.

Only Use Positive Language

As a results coach, personal trainer & wellness coach, this has to be one of my all time favourite, and most powerful rituals for both myself and for my clients. Eliminating negative language is such a powerful ritual to engage in. Words like ‘can’t’, ‘cannot’, ‘shouldn’t’, ‘won’t’, ‘try’, ‘maybe’, ‘should have’, ‘might’ and ‘but’ are no longer in use. This helps you focus on the more empowering language such as I MUST, I WILL, I CAN. These also trigger positive emotions which aids the success process. Using these empowering terms helps you to be specific with your decision making processes. Achieving absolute clarity in everything you set your mind to and everything you aspire to achieve in your life. Affirmations are also another powerfully effective tool. I have used affirmations very successfully with many clients and with myself.

Get Professional Assistance

Employ the services of a professional. Find a personal trainer or coach who can devise the most appropriate exercise and nutrition program for you – which you enjoy and can make a part of your lifestyle. They will help you stay on track and help you work through the tough times with strategies for every challenge. If you have worked with personal trainers in the past and had exciting results, for this year consider taking that to the next level and find a Success Coach. A success coach will help to tie in all your goals in life, inspire you and guide you towards the ultimate results and achievements that you could every dream possible.

No doubt you noticed a very distinct difference in the success of your goals. These are known to a rare few, and it is my objective to help as many people as possible, lose the BSL’s, get focused, take action and achieve their ultimate lifestyle through health, energy and success that can inspire others to achieve the same.

Daniel Remon is the Founder and CEO of Fitcorp Global – An international performance coaching company based in Bangkok, Thailand and visionary behind the ‘Aspire Club’, which has created the ultimate team of personal trainers in Bangkok and the only result driven performance facility in Asia. You can learn more at www.theaspireclub.com and www.fitcorpasia.com.

We are always looking for that low calorie snack that won’t kill our diet
or ruin our fat loss goals. Yet, there are so many options out there we
get confused and just don’t know what to choose.

First, what is a low calorie snack?

Second, how do I know how many calories a food has in it?

This report is broken down to 0-99 calories snacks/foods and 100-200
calories snacks/foods. The 0-99 foods you would choose if you just
needed a quick pick me to get to your next meal that is maybe 1 hour
away. The 100-200 calorie foods is where maybe you have 1-2 hours
before you can eat again and need something that will sustain you a
little longer and provide more satiety.

These are snacks that can be eaten between meals, as a late night snack
or just when you know you will need some food to get to your next full
meal.

The first category is 0-99 calories snacks and foods and it is broken up
into the food, the portion size for that food and the amount of calories
for that portion size.

The lists are also broken down into approved snacks (all the time) and
occasional snacks (sometimes). Approved snacks can be eaten at every
feeding opportunity regardless of when it is. The occasional snacks
should be eaten only once every other day. They are calorie controlled,
but you do have better choices if you want to lose fat, so don’t depend
on these occasional snacks as every day food items or something to
nibble on multiple times a day.

These foods fit into your diet because they provide protein and/or
fiber which will leave you feeling full. And as you know, that is a key
component for weight loss success.

These lists are not inclusive of all foods that fit in these calorie ranges.
It is merely a sampling of a variety of foods.

Occasional Snacks

(Sometimes Snacks)

0-99 calories

So the foods above are under 100 calories and are foods you can choose if
you only need to fulfill your hunger for around 1 hour.

This next group is 100-200 calorie foods and should be able to fulfill you for a
longer period of time until you can eat your next regular meal.

Approved Snacks

(All the Time Snacks)

100-200 calories

Occasional Snacks

(Sometimes Snacks)

100-200 calories

So here you have it, a quick reference guide of low calorie snacks that you can
have on hand in your pantry, car, office or wherever you might need a quick
pick me up that is healthy and low calorie. There should never be a reason to
choose the vending machines or fast food with this many choices to choose
from!

FOR IMMEDIATE  RELEASE:

Thailand Fitness Company, Fitcorp Asia Opens the First Commercial Simulated Altitude Training Center in South East Asia at The Aspire Club.

(Bangkok, December 1, 2011) Fitcorp Asia, Thailand’s leading personal training, fitness and sports performance company launches Asia’s first simulated Altitude training center at the Aspire Club in Bangkok. SAT, also known as Hypoxic training, where individuals train at simulated altitude environment at heights of 5000m above sea level forces the body to develop greater number of red blood cells to adapt to the lower levels of oxygen, improving the amount and delivery of oxygen to working muscles, improving the removal of waste products from energy production such as lactate, increasing fat loss, improving recovery and allowing individuals to work at higher intensities for longer with less fatigue.

Altitude Training @ Aspire Club

Since the Mexico City Olympics, where speed and power athletes demolished world records and endurance athletes struggled, the sports performance world has spent millions in researching the benefit of training at Altitude.

In line with Fitcorp Asia’s commitment to improve results and sports performance of their clients, the opening of the SAT chamber is cutting edge to support the evolution of the industry. The chamber, at a cost of 5 million baht, was invented by the world’s leader in altitude training systems, ATS based in Brisbane Australia. ATS Thailand has introduced the systems to Thailand and plans to have 10 systems installed with leading sports industries and the Sports Authority of Thailand. IN addition to installations in Australia, ATS has systems installed

Majority of research conducted has primarily involved endurance athletes and the benefit include facilitation of fat loss, increased anaerobic threshold, faster recovery times, weight loss, and cardiac rehabilitation. Fitcorp Asia has created result driven programs to include small group training, weight management programs for the amateur athlete and fitness enthusiast as well as those looking to lose weight more effectively and prepare for trek to altitude.

“Simulated Altitude Training (SAT) has an undocumented track records of close to 100% of those heading to altitude to trek without any altitude sickness,” said Daniel Remon, founder and CEO of Fitcorp Asia and the Aspire Club.

“Aspire by Fitcorp Asia continue to revolutionize the Asian and Thai fitness industry, delivering high end result driven programs that enhance performance and introduce cutting edge concepts into the region. This is what Aspire is all about, achieve aspirations, redefining the industry and leading through innovation. This is what sets us apart and allows us the create the path for others to follow”.

We have already experienced outstanding success with altitude training, with athletes, weight management clients and trekkers in Thailand. This is an exciting arena to be a part of, where Fitcorp Asia is leading the industry in South East Asia for sports performance and cutting edge athletic development.

You can find more research from the following sources and international studies:

Training in hypoxia: modulation of metabolic and cardiovascular risk factors in men. Bailey et al. Med Sci Sports Exerc 2000 Jun;32(6):1058-66

Training-induced increases in sea-level performance are enhanced by acute intermittent hypobaric hypoxia. Meeuwsen et al. Eur J Appl Physiol (2001) 84: 283-290

For more information:

Fitcorp Asia Co., Ltd.

Aspire Building | 348/2 Sukhumvit Rd, Klongtoey, Asoke,  Bangkok

Tel: +662-229-4114, Fax: +662-229-4115

Call Center: +668-188-4114

Email: info(at)fitcorpasia.com

Web: www.fitcorpasia.com, www.theaspireclub.com

# # #

Xmas Fitness at Aspire

Every year we have launched a super promo to get people out of thinking that New Years resolutons work. Why? They just dont. What we want is for you to be active and engaged throughout December so you can still enjoy the festive season AND train more than you normally would AND come back in January looking hot, fit, lean and super confident!!

Now, this is an incredible offer, not 4 weeks but a total of 6 Weeks of group training classes for just 4,777 baht.

If you are a current Copper Member, you can upgrade for just 1,997 baht!

We know you are going to be busy! We know you are going to have lots of parties to attend, we know you might be travelling for Xmas too AND and we also know you will be training as much as you can to keep the Kristmas Kilos off! That’s why we are give you an extra 2 weeks of training till January 15, 2012. Then we can plan ahead for the rest of the year.

Here’s what you get:

• Unlimited Small Group Training Classes (Choose from 50+ sessions per month)
• Unlimited Outdoor Fitness Bootcamp Sessions (Choose from 24+ sessions per month)
• Nutrition Journal to keep track of your Kristmas Kalories
• Pre and post Weigh in and Bodystat Analysis

Confirm your place today as spaces are strictly limited! Conditions apply.

Email us to book in your place for the 6 Week XMAS Fitness Frenzy!.

Interval training is an extremely effective training form to increase running tempo, increase cardiovascular output, despite this it’s most certainly one of the most neglected forms of training.

Most people just chose to stay in their comfort zone, run the same old casual run and is missing out on a lot by doing so. Provided interval training is well planned and structured, it can give great results fast, add a new dimension to your running performance in preparation for your next scheduled race or endurance event.

Benefits
The major advantage of interval training is that you can maintain a high running speed over a longer period than you are capable of during a long slow distance (LSD) run. Put simply, interval training allows you to bump up the lactic acid threshold and teach your body to cope with running at a faster pace by breaking the total running distance in to shorter intervals with period of recovery in between.

Potential problems
The difficulty with any type of interval training is finding the right pace and distance. Experience shows that it is easier for an inexperienced runner to initially stick to the relatively short intervals repeated numerous times. The hardest part when determining intervals is finding the right running pace. There are basically three ways to measure and control the intensity:

• Measuring time at a known distance
• Appreciate the effort (using Borg’s scale for example)
…or to measure heart rate using a heart rate monitor.

At the Aspire Running Club will use measuring time at a known distance as the strategy to keep every aspiring runner on a structured program and to keep track of progress. Speed, recovery and duration will adjust gradually as performance is improved.

Interval training is an integral part for runners, endurance athletes, desk jockey’s and people across the demographics. The benefits of short bursts of high intensity work followed by recovery and then to be repeated has shown to be superior in not only cardiovascular performance (http://tinyurl.com/j5kbq)

but also to burn fat (http://tinyurl.com/6f49jly) and all other benefits that comes along with physical activity – not to mention how it can also save time!

Interval training is perceived by many as something daunting and too much hard work but can be extremely satisfying and engaging as it requires you to stay focused and tap in to energy systems your body might not have experienced in a while, kicking your endocrine response to another dimension!

The 8-week Aspire Running Club will guide, prepare, introduce and structure interval training (among other things) to assure you are in great running shape at the end of 2011 (weather it’s to prepare for a race or just to run and have fun in a group of like minded, inspiring people)!

The Aspire Running Club start on September 29th – taking place on Thursday’s at 6.30 pm at Queen Sirikit Park for 8-weeks.
Spots are limited – sign up today!

Call: 08-7672 7452 Email: henrik.olofsson@fitcorpasia.com

It’s simple…running is good for you, here are just a few of many reasons why:

* Good for your heart- strengthens your most important muscle in your body, the heart.

* Lose weight- like any exercises, running is a great way to lose those kilos. ACSM Journal’s article from 2006 by Dr. David Swain, concluded that running burn twice as many calories than walking.

* Muscular improvement- the muscles react positive from the very first run (Journal of Applied Physiology).

* Stronger bones- higher bone density.

* Improved balance- your improved balance will also help you in your daily life.

* Better posture- stronger, “prouder” posture and released stiffness in shoulders/neck.

* Psychological benefits- cardio exercise has proven to have positive effects on the brain, the released endorphins make you feel more alert and energetic. A study in the Journal of Neurology, Neurosurgery and Psychiatry states that staying active will decrease the probability of develop dementia.

* More fertile- research shows that running results in less impotence and higher sex drive (Queens University, Canada)

* Lasting Eyesight- slows down the inevitable process of weaker eyesight when you get older (Berkeley National Laboratory).

The benefits of running exceed the risks by far. Building up your running base progressively will drastically reduce the risk of getting injured. Prepare yourself with a structured running program including strength-, balance- and mobility exercises. Variety is good way to stay motivated. Thus, combine your runs with other types of exercise.

The Aspire Running Club will help you reach your goals and enjoy all the benefits that come with running.

Sign Up Today!

Call: 08-7672 7452 Email: henrik.olofsson@fitcorpasia.com

Aspire is a unique and refreshing addition to the Bangkok fitness landscape. Finally, a company with vision, passion and total commitment to achieving outstanding health and fitness results for clients, and an inspiring club environment where every single member is considered of great value. We have created a reputation since 2003 for cutting edge training with superior results.

Now, we have the opportunity to welcome you to our state of the art club facility, where in additional phenomenal training and coaches, you can access to the club when you want, without needing to make an appointment.

ASPIRE – Inspired by Excellence. By Fitcorp Asia