8 Facebook Fitness Pages You Should ‘Like’

Companies pay huge sums of money to marketing companies and Facebook to build up their number of ‘likes’. However, very few of these pages actually offer anything other than the opportunity to be spammed at.

Facebook’s business model is largely built on people ‘liking’ companies’ profiles and then becoming a marketing puppet for them. This is what Facebook’s (huge) value is based on.

However, if I’m going to like something on Facebook, I want something in return. I’m greedy like that.

So today I’m suggesting you streamline your Facebook experience by recommending you ‘unlike’ Nike and Gatorade, and like these informative fitness based pages instead.

Most of the pages are offering something for sale somewhere, but they give a lot back in return.

Just Eat Real Food

When it comes to diet and nutrition, we could gain a lot by living the JERF (Just Eat Real Food) way.

Brad Pilon

Brad is at the forefront of Intermittent Fasting (IF) and his book Eat Stop Eat has played a big part in the current IF explosion of interest. He often status updates his general musings on nutrition and training, and I highly respect and value his opinions and thoughts.

Yo Elliot

Elliot Hulse believes you should strive to become ‘the strongest version of yourself’. If you’re going to live your life by a saying, I think this is a pretty good one. He posts videos on youtube pretty much daily on strengthening yourself physically, mentally and spiritually. Some of his vids have got a bit random recently, but that’s all part of the fun.

Chef Buff

Like Elliot, Omar offers regular youtube videos on all things fitness. His videos are well presented and to the point, and offer a wealth of solid information.

Jason Ferrugia

Jason is at the peak of strength and conditioning coaching. His articles are no-bullshit, say-it-as-it-is.

Elite Strength and Conditioning

I can’t quite work out whether I find this guy annoying or not. His tongue-in-cheek approach might not be for everyone, but the information he offers is solid and kind of funny/annoying. Regular videos are posted on exercise (good) and life (random).

The Sam Effect

Sam’s site isn’t very active at the moment, but I feel I had to include this one as I think the articles are incredibly informative and inspiring. Have a trawl through the archives if you want to learn something about diet, training and positive living.

Bangkok Fitness

Finally, you should of course like our page! You’ll be informed of new articles on health and fitness in Bangkok as well as general fitness articles, like this one. The page will be more active in the new year along with a relaunch of the site.

5 Diet and Nutrition Tips and Fixes

People often demand quick fixes and solutions in life, and this is very much the case with health and fitness. People want to instantly fix things with a pill or operation, or want a diet plan that’s going to allow them to eat whatever they want whilst losing weight. Or perhaps a ‘revolutionary’ machine that’s going to make them strong and healthy with minimal effort.

Hopefully you understand that there are no quick, easy solutions to being healthy. However, I’ve put together my top 5 ‘quick’ tips and points with regards to fixing up your diet and nutrition which will help set you on the right path to improved health. For those interested in exploring this topic further, please check out my diet overview.

This is a brief overview with a few ideas and points to think about. If you would like a full fitness and nutrition consultation please contact me.

Record

Almost all people who train have some kind of body composition aim or goal (build muscle, lose fat, lose/gain weight etc), so it’s important to develop a deep understanding of your body. The best way to start this is to write an honest food diary of everything consumed, along with a record of your weight. I’d recommend doing this for a minimum of 2 weeks. You will undoubtedly learn a lot about your eating habits and how your diet affects your body.

Ultimately you want to develop an intuitive sense of what and how much to eat, and this is the first step towards that.

Please note, that there’s a difference between recording what your consume and being obsessive about what you eat. Just see this as a learning process.

Practice balance; eat less

The reason overweight people are carrying excess weight around is because they are over-consuming. The solution? Eat less. This doesn’t mean you have to cut out foods you love, but it does mean that you need to practice balance by countering periods of overindulgence with periods of discipline and good eating.

Eat Natural

Eating less is hard when you’re consuming processed and unnatural foods (think most things that come in a packet). Processed foods, especially foods high in refined carbohydrates (see our next tip) cause a blood sugar spike and surge in insulin production to counter this rise. Hunger strikes when your blood sugar crashes an hour or two later, and causes overeating when your body doesn’t actually need any more energy to function.

Some examples of unprocessed foods

Sticking to natural and unprocessed foods (think fruit, vegetables, organic meats) will ensure that your body functions more as it is designed to, and your hunger cues should be a more accurate indication of when you need food, not just crave it.

Limit processed carbohydrates

Most people consume a level of processed, refined carbohydrates that our bodies are not well equipped to deal with. Added sugar and white grains (white bread, white rice etc) should be avoided as much as possible, and processed carbohydrate level should be kept low. If you’re looking to get in insane shape, you should pretty much cut them out altogether.

Don’t Drink Calories

The best ‘quick fix’ I’d offer to someone looking to lose weight is to stop drinking your calories. This means no coke, no fruit juice and no alcohol. I realise the no alcohol bit is probably unrealistic for a lot of people, which is where the ‘practice balance’ point comes in.

Since when did water become insufficient for our hydration needs?

I won’t fully go into my reasons for this – but the reason for not drinking coke should be obvious, and if you love fruit juice I’d recommend that instead of drinking a glass of orange juice, you drink some water and eat an orange or two.

And for those of you who think water is ‘boring’, please remember that it has been the foundation for all organic life on this planet for billions of years, so add a slice of lime and get over it.

 

Conclusion

Diet and nutrition is an incredibly vast and controversial subject, but putting some of these things into practice and experimenting with what works with your body will help you progress towards hitting your fitness goals and improving your health.

Keep an open mind and try and have fun with it!

Good luck!

Top 5 Healthy Restaurants and Eateries in Bangkok

I’ve been chatting with Chawadee this week about restaurants and eateries in Bangkok that serve up quality, tasty and healthy food. Chawadee writes an awesome food blog called Bangkok Glutton and what she doesn’t know about street food in Bangkok isn’t worth knowing. Her book, Bangkok Street Food Top 50, is available through Amazon or at Asia Books.

As Chawadee quite rightly pointed out to me, ‘healthy’ food means different things to different people. She defines it as “a lot (if not all) vegetables and cooking techniques that aren’t all about the deep fryer”.

Mahachai Road street food and market – home to numerous culinary delights

So basically natural ingredients that aren’t drowning in oil and fat – sounds good to me!

So onto her recommendations for healthy eating in central Bangkok, in no particular order. I haven’t been to these places yet but will make sure I do in the coming months!

All these restaurants can be found on our Bangkok Fitness Map

Anothai Tel: 02-6415366

An organic restaurant that’s hidden away near Rama 4. Chawadee says it’s one of the best in Bangkok, so worth checking out. This review gives good directions and some more information.

Sustaina 2/F, 1/40 Sukhumvit Soi 39, Bangkok, Thailand, BTS Phrom Phong

Another top-notch organic grocer and restaurant that offers a lot of Japanese and international dishes.

Sustaina website

Rasayana Sukhumvit soi 39 and Emporium

Organic raw food specialists Rasayana offer treatments and detoxes, as well as a restaurant. They are based in Sukhumvit soi 39 and have a recently opened branch in Emporium as well. Chawadee tells me she “quite enjoys” the food here, so perhaps what they gain in raw health they sacrifice a little in taste? I’ll go and find out soon.

Jay Fai Street food stall on Mahachai Road

Nice to get a street food stall in this list. I’m reliably told their pla luak is great boiled fish poached in a broth and served with steamed veggies. When many people think Thai cuisine, they think tom yum, and their delicious spicy lemongrass soup with seafood is one of the best in the city. Both dishes use a mix of herbs that Thais consider very healthy. Yum!

Lemon Farm Sukhumvit soi 39 with 4 other branches in Bangkok

The last one on our list is more of a takeaway spot than restaurant, so we’ve pretty much got all culinary angles covered in this top 5! They have 5 branches throughout Bangkok, creating dishes with all natural, organic ingredients. Chawadee tells me their nam prik jai (vegetarian chilli dip) is outrageous.

Lemon Farm website.

So there we have our top 5 healthy eateries in Bangkok. Exploring Bangkok’s huge array of restaurants and food stalls is one of the great ways to get the most out of this awesome city, so give yourself a guilt-free treat at one of these places.

Thanks again Chawadee from BangkokGlutton.com for the recommendations… All this writing about food has made me hungry, so I’m off to eat!