Priya’s Workshop
Scientist Verdict on the Best Diet for Long Term Fat Loss – Dr. Priya’s Workshop Summary
Last Wednesday we had a great workshop – Nutrition for Fat Loss at the best cafe in Ari – Dice Cafe. If you haven’t heard, our speaker, Dr. Priya Khorana is a Doctor of Education on Nutrition and she shared her experiences and studies with us on what she most recommend to the people she cares most about when it comes to nutrition for fat loss.
And the verdict is…The MyPlate Method + Gradual Caloric Deficit.
MyPlate Method is actually really simple. Fill half a plate with Veggies. 1/4 with Protein. 1/4 with Starch.
Gradual Caloric Deficit is actually slightly harder, you would need to find your average metabolic rate and subtract it by roughly 500 kilo Calories. (Good news! We might have a follow up workshop on how to create a sustainable caloric deficit meal plan)
Dr. Priya also discusses studies or lack of studies on effects of extreme and overly advertised diet, the Keto Diet. The promise of the keto diet is to starve yourself from carbohydrates so your body run on “ketones” as fuel. Many have claimed that they are more focused and energized when their bodies run on ketones, however, long term studies have yet to exist. On the other hand, there are studies that proofed the effects on being on starvation mode, such as hormonal imbalances, and growth of body hair.
Other popular diets such as vegan, Paleo, and intermittent fasting were also discussed.
We ended the workshop with Q&A sessions and answered questions from the participants. Some popular questions were how to prepare meals if you’re busy, where to find quality local food that are affordable, is it ok to skip breakfast, and is it ok to just eat fruits.
Overall, it was a great night. Participants left home with information they can take actions on. And Dr.Priya is already getting feedback on the next workshop topics!
What should be the next topic? Help Dr.Priya brainstorm by commenting below!
Catch u later! San
Feb 2018
Hello Aries!!!
February is here!!
Hope you all are liking the new look of the renovated gym, including the newly renovated female changing room!
January is a great start to many people and we have many new faces moving in to Ari School of Fitness. Some of which are still doing our fundamentals program and we’ll definitely see more of them in February.
2 Big Things coming at the end of February.
1. HEAT IT UP CHALLENGE
According to our survey, our members place the important of 2018 goals to:
- Look Better – 5.9 out of 7
- Feel Better – 6.1 out of 7
- Perform Better – 5.3 out of 7
More details in Next Week.
2. CrossFit Open 18.1 to 18.5
5 Weekly Workouts Designed by Dave Castro
Feb 24 – March 24
5 Highly Challenging workouts, and we know that some of our Aries love the Challenge. We are dedicating a special hour from 10.30-11.30 on Saturdays for those of you that want to perform the CrossFit Open. Strategies to perform these workouts will be discussed and we will crush them together!
That’s all for this month!
Peace!
San
2018 Goal Setting Survey
December is here!
It’s OFFICIAL! It’s everyone’s favourite month, December!
Weather is great and there’s plenty of holidays! Plus! We have a few good news!
- Major Renovations!
With many people taking holidays, we believe it’s a good time for constructions.
From Dec 25th – Jan 1st
The gym will OPEN PARTIALLY for OPEN GYM/Personal Training uses but there will be NO GROUP CLASSES.
We don’t want to give away too much but we truly believe you will all enjoy these upgrades in January! - Mini Sports Day & Ultimate Frisbee in Rotfai Park
Ultimate Frisbee is a fun game that is very easy to pick up. Let’s spend a nice afternoon at Rotfai Park on Dec.10th – 3.30pm and meet for a friendly Frisbee game.
Don’t worry if you’ve never played before, we’ll teach you and it will be loads of fun! (We will meet at the lawn near the Butterfly Garden)
Ranjith & Momo has also prepared some games!
And.. we will grab Paella and some nice drinks at Viva in Chatuchak Market afterwards!
That’s it for the month!
It’s the most… Wonderful time… Of the yearrrr!
-San
Seminar Summary & Review : OPEX Movement Assessment for Coaches
Seminar Summary & Review : OPEX Movement Assessment for Coaches
What’s up Aries!
I got a special blog post this time. It’s one of the rare occasions when we get to meet an OPEX Head Coach, Michael Bann! I’m excited to have learned many useful concepts and wanted to share a simplified version with all of you. Let’s get to it!
But hold on a sec. Before we start with the actual seminar, let’s begin with where this course was, and who was travelling with me! Our seminar was hosted at PushMore Fitness in Kuala Lumpur, Malaysia. And I have with me my dear wife, plus two of our youngest brightest apprentice coaches who are in our Professional Coach Development Program here at Ari School of Fitness. And of course Malaysia is known for FOOD! So eating is a MUST!
Day 1 – Lecture & Theory
Michael went through his background and various techniques of analysing and improving movement patterns.
We went through:
- Anatomy
- Muscle Systems
- Physiology
- Energy Systems
- Hormonal Systems
- GI System (Digestive System)
- Biomechanics & Paradigms
- DNS, RNT, FMS, PRI, SFMA
Sorry for all the technical terms. There really aren’t a simpler way to explain that. Anyways. It was eye-opening! Our dear coaches and I were able to learn the commonalities ofvarious paradigms. And the big thing is the effects on Physiology with regards to muscle pain. We rarely thought about that. As the usual school of thoughts are focused heavily on just anatomy. Breathing and chewing food can fix pain? It’s hard to believe, but evidences and success stories don’t lie!
Day 2 – Hands On
We went deep into each paradigms like DNS, RNT, FMS, PRI, & SFMA and did practical work! This is where we saw the magic happen. One of the attendees was able to fix shoulder pain that’s been nagging him for 3 months within 15 minutes
We also went into various assessments, coaching techniques, and corrective exercises. Some of the biggest things we learned were the use of bands in correcting exercises, as well as several breathing techniques!
Before we left, we learned to putting it all together – from assessment to the program design process. And that concludes our seminar! Our coaches and I had a great time learning and meeting other knowledgable passionate coaches!
Until next time!
– Coach San
September News
September, the Month of Spartan Warriors!!
September
- The event we’ve all been preparing for, the Spartan Race – Sept.9th. If you haven’t signed up, there’s still time!
- Our Coaches Sundae, Momo, and San, will be sharpening their craft at Coaches’s Intensive Movement Seminar with OPEX Head Coach Michael Bann. They will be travelling to Kuala Lumpur for 3 days, Sept 15th-17th.
- More news. The weather is getting nicer & nicer as the wet season is ending. Be prepared for Outdoors & Park events! We’ll keep you updated on that!
- We’re also expecting a few new toys at the gym!! Stay tuned!!
September Birthdays:
Namo, Sundae, Dear, Vee, Felipe, Gloria, Nat Chutarat, Marine, Peachy, Adam
August Recap
- Shout Out to : Nat Chutarat, Rung Sansanee, and Oak Vikanda for helping in organising the Spartan Race Prep, booking the hotels, and creating our limited edition Ari SF Headband (Buff Style). Get yours now before they run out!
- Shout Out to : Ploy Kotrakul & Mac Nattanoot for having the highest attendance to our Fit For Life group classes in August. We have a long list of runner ups too!
- Shout Out to : Peachy Asavakul for breaking her fear and releasing the dragon, squatting 150# (8 weeks ago it was 87#)!!
- Shout Out to : Reebok Thailand for being our official sponsors. More announcements of our collaborations are coming!
- Shout Out to : All the participants in the Siam Invitational. Proud of all of you!!
Photos and Videos of last month’s Awesomeness.
Front Squat PRs
July News
3rd Anniversary Party, Out of the Box #1, Evening ROMWOD, & More
June was amazing!
Here are some awesome things that happened last month:
- Whale Watching Trip
- And a few warm farewell parties to our dearest coaches Jessica & Mike
July is going to be an awesome month!
- We’re bringing ROMWOD to the evening, at 7PM!
- We had great fun with other Bangkok Boutique Gyms at Lumpini Park at the first ever Out of the Box Fitness Event, by Bangkok CrossFit Alliance
- We’ll have our our 3rd Anniversary Party.
- Our coaches will be attending an awesome seminar on injury prevention in weight training organised by FixMe Physio Clinic
Birthdays :
Allan, Scott, Pin, Top Woraphong, & Queenie!
Stay Awesome!
June News
Whale Watching Trip, Meal Prep #2,
& Outside The Box Challenge!
May was amazing!
We had great fun at Bounce, Spartan Race Prep, and Meal Prep Course #1!
June is going to be an awesome month!
First of all, happy birth month to our awesome members : Enzo, Oak, Pitcha, Aim, and Wit! Do say Happy Birth Month to them at the gym, or outside! Other than that, we’re also hosting these great events!
Whale Watching Trip – Sat 3rd, 2017
We’re going on a field trip! Yay! If you want to see whales in Thailand, make sure to contact San. There’s 1 or 2 spots left in this awesome trip.
Meal Prep #2 – Tue 6th, 13th, & 20th
We know that quality food is hard to find and can also be very expensive. But you can do it yourself too without spending too much time! Below is just some of the examples of what our students cooked.
Please let Jessica know if you want to join us. Course starts next Tuesday and yes, its still not to late to get on board! Rumors say if you miss this, you’ll have to wait at least 2 months before we open again.
Outside the Box Challenge – July 1st
San had a meeting with 4 other gyms in Bangkok and guess what, we’ll be hosting an awesome event together in Lumpini Park on Saturday July 1st. Details will be announced soon!
Our 3rd Anniversary – July 22nd
Yes, this is not June news, but we can’t hold our excitement. We are going to have our first In-House competition, and our 3rd celebration! Be there Aries!
Our thoughts on #NoBarbell Regionals
The 2017 CrossFit regionals competition do not use any barbell in the workouts.
Our thoughts? We absolutely LOVE it! Barbell is a lot of fun to train with. We want to master movements like front squats, clean and jerk, and snatches. But it’s also important to balance it with other things.
In the past 5 years, barbell has taken a dominant role in the fitness world. When a big organisation like CrossFit tames it down a notch, we absolutely agree!
Talking from a functional fitness standpoint, barbell also does not look much like anything we find in our life. Objects like sandbags, sleds, kettlebells, and dumbbells are more like real life objects.
Final Thoughts : For the magic to happen, train for heavier loads, longer distance, and taking less rest. It doesn’t always have to be barbells.
