Better You 2017

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NUTRITION 04 EAT WELL

Cafes that put health first

06 ON CALL Diet boxes delivered to your door

APPAREL 10 WORK IT

Active gear for guys

04

12 STEP UP Women’s workout essentials

13 STAY ON TRACK

Super Bowls

The best self-trackers in Bangkok

GYMS

14 PEDAL POWER Spin studios put to the test

16 PACK A PUNCH Where to learn muay Thai

10

Top Gear

14

Live to Ride

18 MIX IT UP Workouts with a difference

20 DRILL INSTRUCTORS Join a CrossFit crew

OUTDOORS 21 HEAD OUT

Where to get active in the sunshine

22 DASH OF MOTIVATION The city’s top running routes

16

Master Muay Thai

21

The Great Outdoors

Who's in charge?

Managing Director Andrew Hiransomboon Editor in Chief / Product Director Grégoire Glachant Managing Editor Oliver Irvine Deputy Editors Carl Dixon, Thitipol Panyalimpanun Features Associate Monruedee Jansuttipan Branded Content Associate Sureepak Janyapat Senior Writer Bonnie Sananvatananont Staff Writers Natcha Sanguankiattichai, Theerada Moonsiri Content Coordinator Nontaya Kumyat Junior Writers Choltanutkun Tun-atiruj, Kasidit Srivilai Art Director Vatanya Bongkotkarn Production Supervisor Komkrit Klinkaeo Senior Graphic Designers Chantich Kongchanmitkul, Peeraya Sirathanisa Content Designer Saranya Laowtrakul Graphic Designer Anunya Chobnitas Video Content Manager Chanon Wongsatayanont Photographer Chissanupong Narmmoolnark Video Editor Tanaporn Choopanya

Advertising Director Wanida Akeapichai Sales Managers Tipkritta Chiraporncharas, Orajira Sukkasem, Onwara Sittirug Senior Sales Associates Tassanee Mahamad, Nattaya Bovornsettanon, Orakarn Laohakanjanasiri, Amarit Jinaya Marketing Executive Plaifon Chienvichai

Asia City Media Group

Senior Project Manager Chayanap Tongdadas Project Coordinator Nutnicha Nuttanakorn

The Better You guide is published and distributed on May 19, 2017. It is published by Asia City Media Group Ltd., 9/F, Room A, Sathorn Nakorn Tower, 100 North Sathorn Road, Silom, Bangrak, Bangkok 10500. Copyright ©2017 Asia City Media Group Ltd. The titles “BK Magazine,” “Better You” its associated logos or devices, and the content of The Better You guide are the property of Asia City Media Group Ltd. Reproduction in whole or in part without permission is strictly prohibited. This publication is distributed as a supplement to BK Magazine. The magazine may not be distributed without the express written consent of Asia City Media Group Ltd. Contact the Advertising Department for ad rates and specifications. All advertising must comply with the publisher’s terms of business, copies of which are available upon request.

Finance Manager Supaporn Bangmoung Assistant Finance Manager Anchalee Limkhamduang Senior Accountant Maneeya Kanthongdang Administrator Yaovaluck Srisermsri Accountant Manita Bangmoung Interns Kuang Ye Marn, Pragyan Ghale, Wipawan Witayathawornwong, Kawee Jarach

Chief Executive Officer Greg Duncan (gduncan@asiacity.net) Director Gretchen Worth (gworth@asia-city.co.th)

Where to find us!

The Asia City Media Group Bangkok Asia City Publishing (Thailand) Ltd 9/F, Room A, Sathorn Nakorn Tower, 100 North Sathorn Road, Silom, Bangrak, Bangkok 10500 Tel: 02-624-9696 Fax: 02-237-5656 Email: bkmagazine@asia-city.co.th Singapore Asia City Publishing Pte. Ltd. Block 211 Henderson Rd. #07-02 Henderson Industrial Park Singapore 159552 Tel: 65-6323-2512 Fax: 65-6323-2779 Email: contact@asia-city.com.sg

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Organika

CLEAN PLATES

Don’t let work get in the way of a balanced diet. Check out the best health-food cafes and salad bars in Bangkok’s prime business districts.

SATHORN-SILOM Farmfactory Hailing from Phuket, this salad-only joint uses organic veggies sourced both locally and from overseas, and matches them with the brand’s own range of dressings. Menu highlights include the Avocobb, which features a full bowl of crispy greens, carrot, sun-dried tomatoes, corn, pecan, avocado, quinoa, garlic bread and avocado dressing.

You can, of course, also customize your own salad, too, and pair it with the array of freshly made cold-pressed juices on offer.

2/F, Silom Complex, Silom Rd., 063-215-1015.

BTS Sala Daeng.1/F, Sathorn Sqaure, Sathorn Rd. www.fb.com/farmfactorythailand

Kumi Restaurant & Healthy Corner With a strong focus on clean-eating, the food here goes beyond salads to the likes

of tuna coated in sesame seeds and served with Arabic quinoa, goat cheese vegetarian millefeuille (with roasted eggplant, bell pepper, asparagus and pesto dressing) and wraps. They also do breakfast sets with fresh juice, hot drinks, a choice of eggs and items like toasted avocado, cherry tomatoes, rocket salad, fruit salad and yogurt cornflakes.

sugars. Expect rotating dishes ready to either take away or eat in, including the superfood-heavy spicy zucchini quinoa salad and green curry quinoa risotto.

1/F, The Commons, Thonglor Soi 17, 091-8720885

71/2 Sathorn Soi 10, 02-635-3673. Open WedMon 8am-9pm, Sat-Sun 9am-9:30pm

THONGLOR

Absolute Fit Food One of the pioneers of the much-hyped clean-eating scene, this food arm of the Absolute wellness empire (also known for their yoga and Pilates studios) offers low-calorie recipes that they promise are high in nutrients while free of chemicals, trans fats, artificial coloring and refined

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ADVERTORIAL

CAN TRACKING YOUR HEART RATE HELP MAX OUT YOUR NEXT WORKOUT? A lot of people overlook the benefits that come with tracking your heart rate during exercise. In fact, using a heart rate monitor can help you get the most from your workout and hit specific targets. Working out at a specific heart rate also ensures you burn those calories without pushing yourself so much that it becomes harmful to your health.

A person’s heart rate can be split into five zones, with the rates in each zone optimal for different types of exercise and for helping the body achieve various goals.

Zone 1 Heart rate within 50-60% of maximum heart rate.

This zone is best for warming up and cooling down, as it helps with recovery and kickstarts any repair processes in the body.

Zone 2 Heart rate within 60-70% of maximum heart rate.

This zone helps the body to draw energy from fats and work off those calories effectively.

Zone 3 Heart rate within 70-80% of maximum heart rate.

This zone helps the body absorb optimum levels of oxygen in order to help build muscle strength and improve fitness levels.

Zone 4 Heart rate within 80-90% of maximum heart rate.

This zone will exhaust the body but helps to raise the overall fitness ability of the body very effectively, though it’s usually only required for hard training athletes.

Zone 5 Heart rate within 90100% of maximum heart rate. This zone is most suitable for professional sprinters focusing on their speed. Working at this intensity should be closely monitored and not be endured for long periods.

HOW TO ACHIEVE YOUR DESIRED HEART RATE ZONE Use the following method to easily calculate your maximum heart rate: 220-(age).

The result will be your maximum heart rate in beats per minute (bpm), which you can then use to calculate the appropriate percentage you want to reach.

For instance, a 30-year-old person will have a maximum heart rate of 190bpm, which they should aim to reach 70-80% of to get the benefits of a Zone 3 workout.

Check out Garmin’s Forerunner 35 (B8,290), which calculates which heart rate zone your workout is in, tracks your heart rate automatically across 24 hours, gives a detailed account of movements like steps and stairs climbed, and counts your hours of continuous exercise.

Alternatively, try out the Garmin vivoactive HR fitness tracker (B9,990), which constantly tracks your heart rate, calories and sleep quality, while also being waterproof up to 50 meters.

Garmin Sport | www.garminbygis.com

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Patisserie Potager Looking for a new way to get your vitamins and nutrients? This Japanese dessert cafe specializes in cutesy treats made from fruit and veggies, plus all-natural, premium ingredients—resulting in half the calories you’d usually expect. Top picks include the black sesame rocket mousse, yardlong bean cake and cauliflower tiramisu. They also blend no-added-sugar smoothies in combos like zucchini-mint-coconut and avocado-ginger-kiwifruit.

111/1 Thonglor Soi 5, 095-962-0324. www.fb. com/potagerbangkok

Broccoli Revolution Founded by the health-conscious Naya Ehrlich-Adam (of Monsoon Restaurant in Yangon and Ho Chi Minh), this cafe draws on her well-traveled background aiming to make vegetarian food fun and easily accessible. Highlight dishes include the Lebanese mezza platter (hummus, baba ganoush, tabbouleh, tzatziki, fresh radish and marinated olives with pita bread) and the signature broccoli quinoa charcoal burger (broccoli quinoa patty, mango tomato salsa, dill spread, cranberry charcoal bun). Cold-pressed juices are also on offer for both dine-in and takeaway, as well as smoothie bowls brimming with oats and dried fruit.

899 Sukhumvit Soi 49, 02-662-5001

The brand also plays around with scents in its own tea blends.

6/F, Piman 49, Sukhumvit Soi 49, 02-665-1899. www.organikahouse.com

PHROM PHONG Brekkie

Despite the name, this cafe goes well beyond breakfast to serve healthier options of hearty dishes all day long. Ingredients like quinoa, avocado, spirulina, flaxseed, acai berry and chia seed dominate the menu in dishes like tom yum fried rice with quinoa, avocado toast and the acai smoothie bowl topped with house-made granola and chia seed. For something more decadent (but still with a whole-grain kick), don’t miss the whole-wheat pancake topped with ricotta cheese and coconut butterscotch.

6/9 Sukhumvit Soi 39, 083-656-6141. www.fb. com/brekkiebangkok

Veganerie Concept

Organika This cafe by the Thai spa brand comes in the form of a white-washed botanical haven. One floor is dedicated to a spa, while the top-floor cafe features health-focused food created by Chalee Kader (of Surface, The Beer Bridge and Knock), including the hearty chicken garden salad (chicken breast, avocado, poached egg, tomato, beetroot and subtle Indian curry powder.

After debuting as a vegan dessert cafe, Veganerie is now a proper restaurant, serving savory dishes alongside desserts and salads. Offerings include zucchini pasta with tomato sauce and vegan sausage, “pulled pork” burger made with mushrooms, and “chicken” massaman curry served with air-fried roti. Veganerie’s signature desserts are all here, too, like the cashew nut paste-based cheese pies and waffles as well as smoothies.

35/2 Soi Methi Niwet, Sukhumvit Rd., 02-2588489. BTS Phrom Phong

NANA-ASOKE Dressed

This vibrant salad joint chain hailing from America serves up hefty portions that don’t skip on the proteins and flavor. Choose from a variety of specialty salads, wraps, paninis, pastas and smoothies, or go it alone with the DIY salad list that lets you customize your own from a selection of five green leaf choices, 76 toppings and 23 dressings. The superfood smoothies come in unique flavors such as ginger, pear and minted avocado.

2/F, Exchange Tower, Sukhumvit Soi 21, 02-2582280. BTS Asok. www.dressedthailand.com

Mix and Munch Customize your meal box with your personal choice of carbohydrate, protein, veg and sauce—all selected from a flawlessly healthy list of ingredients like riceberry, wholewheat fusilli, boiled egg, lean chicken, beef, salmon and grilled broccoli.

They’ll also put a label on there telling you the overall calories count.

392/9 Sukhumvit Rd., between Sukhumvit soi 18-20., 062-416-6616. BTS Asoke

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Khun Churn AD_05_HR.pdf

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I LOVE

Vegetarian Cuisine

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CMY

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BTS Ekamai

Khun Churn Bkk Mediplex, Sukhumvit 42, G. Floor, Tel 02-713-6599

BTS Ploenchit

Khun Churn Central Embassy, LG Floor, Tel 081-642-3747

BTS National Stadium Khun Churn MBK Food Island, 6th Floor, Tel 081-642-3747

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ORDER IN

Tired of counting calories? Put your diet in the hands of these healthy food boxes sent straight to your door. .

ABSOLUTE FIT FOOD The team behind the Absolute You fitness chain also provides food delivery on top of their workout studios, offering meal plans designed to best suit your health goals. Pick between the fit, healthy or slim programs, or customize even further with men’s and women’s options, all of which guarantee dishes void of chemicals, artificial preservatives or processing.

The menu ranges from breakfast dishes like quinoa porridge to hearty dinners like grilled snapper in turmeric. Prices range from B800 for a one day sampler to B44,000 for a month subscription.

081-371-3721. www.absolutefitfood.com

EAT CLEAN BKK Eat Clean’s founder, Chayanan Sutanyavinij, takes pride in creating menus that meet optimum daily levels of carbohy-

drate, protein and fat—all of which are labeled on the packaging. The menu constantly rotates throughout the month, with dishes being a mix of Thai and interna-

tional cuisines, where vegetables and rice can be customized to your liking. A single box comes at an affordable B85, while month-long subscriptions are also available for up to B7,550. www.fb.com/eatcleanbkk

FOX BOX Fox Box delivers meals that are not only healthy but also pretty good value for money. Their menu consists of 42 dishes, mostly Thai and Asian meals, all of which are labeled with calorie, carbs, fat and protein amounts. The selection is also one of the most vegan-friendly that we’ve seen. A single meal will cost you as little as B90, or sign up for the monthly Super Slim Box (guarantees to limit your diet within 900-1,200 calories a day) for B2,999 a week.

094-559-0566. www.fb.com/foxboxdiet

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shank and potato mash, and Norwegian mackerel with grilled squash and vegetable. One meal is B299-399 with an additional B50 delivery charge, but there are also plenty of pricing plans to choose from that also give you privileges at various gyms around the city. www.paleorobbie.com, 083-091-1439

POLPA

PALEO ROBBIE Q&A

ROBBIE VERSPUI

founder of Paleo Robbie

Paleo Robbie really kicked off the concept of the paleo diet in Bangkok. Everything he serves is organic, with no farmed fish and no preservatives, mimicking the diets of our caveman ancestors. But check out the list of dishes and you’ll quickly realize they’ve got a whole lot more flare than stone-age food: beef stroganoff, lamb

BK Pick

Specializing in nutritious organic food with Mediterranean influences, this place delivers salads bowls, meal boxes, sandwiches and drinks in gluten-free, wheatfree and dairy-free options at different time slots in the day. Their menu changes week to week, all served with the nutritional information attached. Mains are usually priced around B300, while sides, drinks and snacks won’t cost you more than B100. Note: order at least one day prior to delivery date (Mon-Fri). Delivery fee B50-65.

092-280-3135. fb.com/polpabkk

What does clean eating mean exactly?

When you stick to eating real food you’ll simply feel better, happier, more active and better rested. What you eat has a significant impact on your life and tends to be underestimated by most people. Eating clean means you stick to what your great grandparents would have recognized as food. This means you should avoid most processed foods altogether.

What do you think makes a great healthy delivery service?

Put health above everything else. There are many shortcuts that will lead to increased sales or profitability. If you want to claim you’re a healthy food service then you must use the best ingredients possible. That means no farmed salmon and no sugar.

What tips do you have for sticking to a clean-eating diet?

Take some time to educate yourself on the subject. What you eat will affect you your entire life. So take a few hours to study the basics of nutrition. You’ll only stick to something if you understand why you’re doing it. If you’re going to follow every fad every year then you won’t be doing yourself any favors.

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REL

A APP

Jacquard headband, Under Armour

490

B

Gym towel, Under Armour

WORK IT

690

B

Guys, make a monotone statement in the gym with these on-trend workout accessories.

Hayward Futara backpack, Nike

Running belt,

Adidas

590

Soft two-tone sneakers, Massimo Dutti

2,200

B

4,250

B

Training gloves, Under Armour

B

Color Splash duffle bag, Peak

Gym sack, Adidas

1,990

590

B

1,250

B

Pure Boost sneakers, Adidas

5,290

B

B

Nikegrip lightweight socks, Nike

1,100

B

ESSENTIALS Nike. Try G/F, Siam Square One, Rama 1 Rd. BTS Siam or online at www.nike.com/th Adidas. Try 1/F, Siam Center, Rama 1 Rd. BTS Siam or online at www.adidas.co.th

Under Armour. 1/F, Siam Center, Rama 1 Rd. BTS Siam or online at www.underarmour.co.th Massimo Dutti. Try 1/F, Siam Paragon, Rama 1 Rd. BTS Siam Peak. Available online at www.zarola.co.th

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REL

A APP

Fitbit Blaze, Fitbit

Crop Twist Bra, Wakingbee

1,490

B

STEP UP

6,990

B

Stay stylish and in shape with these women’s workout essentials

Ultra Boost ST shoes, Adidas

6,990

B

Fenix 5 GPS multi-sport watch, Garmin

Pro HyperCool leggings, Nike

Reflect Mini Bluetooth earphones, JBL

3,990

23,500

2,000

B

B

B

Beoplay H5, wireless Bluetooth earphones, B&O

13,990

B

AIRism UV Cut mesh full zip hoodie, Uniqlo

990

B

Sports bra, Fitheart

1,290

B

ESSENTIALS Uniqlo. Try 3/F, CentralWorld, Rama 1 Rd., 02-613-1465. BTS Siam

Nike. Try 3/F, CentralWorld, Rama 1 Rd., 02-640-7000. BTS Siam

B&O. Try 2/F, Siam Paragon, Rama 1 RD., 02-690-1000. BTS Siam

Adidas. Try 3/F, CentralWorld, Rama 1 Rd., 02-640-7000. BTS Siam

JBL & Fitbit. Available at .life, 3/F, Siam Paragon, Rama 1 Rd., 02-690-1000.

BTS Siam

Wakingbee. Available at wakingbee.com

Apple Watch. Available at iStudio nationwide

Fitheart. Available at fitheart-bkk.com

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REL

A APP

STAY ON TRACK

Measure your progress and meet your goals with the best self-trackers on the Bangkok market.

Best for Everyday Use: Fitbit Alta Price: starting at B5,990

Fitbit Alta

This lightweight and simply designed version of the Fitbit is geared to meet the basic needs of an average person rather than advanced athletes.

The device tracks steps, distance traveled, calories burnt and sleep activity, with a useful movement reminder to ensure regular activity. Plus, its sleek look and customizable bands come in a variety of colors, meaning it doesn’t look half bad as a fashion accessory either.

Buy it at: IT City, Power Buy, Lazada

Garmin Vivosmart HR+

Best for Serious Runners: Garmin Vivosmart HR+

Price: starting at B5,990

MoovNow

TomTom Spark Cardio + Music

If you’re prepping for that 10k or marathon, this device sets the bar high when it comes to accuracy in step, distance and activity tracking thanks to its highly accurate built-in GPS. It also comes with a goal-setting feature that pushes you to better results, plus a 24-hour heart rate monitor and sleep tracker. While it doesn’t have a swimming mode, it will remain waterproof to 60 meters.

Buy it at: www.garmin.co.th

Best for Style: Fitbit Blaze

Price: starting at B6,990

Fitbit Blaze

As the biggest challenger to Apple’s Smartwatch, this device holds all the same features, including calling, texting, music control and a large color touchscreen, with the main difference being a quality activity

tracker that knocks Apple’s out the window. On top of that, the changeable bands, which range from plastic to leather straps, mean that it doubles up as a stylish accessory you can wear from the meeting room to the dinner table.

Buy it at: IT City, Power Buy, Lazada

Best for Crosstrainers: MoovNow

Price: starting at B3,490 This one’s perfect for anyone who might need that extra push to get started on their fitness game. Specific training plans for running, swimming and cycling track you along an improvement curve and gradually challenge you to meet new results. There’s also a seven-minute workout feature that includes activities like jumping jacks and sit-ups that come in a range of 40 difficulty levels to work through using a rep-tracker.

Buy it at: Lazada

Best for Triathlon Athletes: TomTom Spark Cardio + Music

Price: starting at B12,900 If you don’t mind splashing out a little extra cash, this device is perfect for all-round athletes who partake in a variety of sports. The lightweight and waterproof device comes with an accurate heart monitor and tracks bicycling, running, swimming, walking and sleeping. There’s also a built-in music player to make it that much easier for you to pump yourself up with some high-energy beats while you work out.

Buy it at: Avarinshop, Lazada

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GYM

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PEDAL POWER

We tried all the spin studios in Bangkok.

Here’s how they compare.

Tribe

TRIBE

BK PICK

1/F, President Tower, 973 Phloen Chit Rd. tribebkk.com We tried: Tribe 45 (45 minutes) Workout: Tap backs, crunches, push-ups and sprints Soundtrack: Top 40 chart Walk-in price: B950/class

There’s much to love about with this studio: the equipment is shiny, new and top quality, the workout is a good combo of a little bit of everything, the showers are spacious and the location is really accessible (walking distance from BTS Chit Lom). They also have regular themed rides, which dedicate entire sessions to artists ranging from Beyonce to Skrillex. The only flaw is the lack of introductions to the moves and equipment—meaning if it’s your first ever spin class, you’ll have to figure it out along the way.

ABSOLUTE CYCLE 2/F, The Commons, Thonglor Soi 17. 11/F, Amarin Tower, 02-252-4400. absolutecyclebangkok.com We tried: Absolute Beats (45 minutes) Workout: Tap backs, hills and sprints Soundtrack: Top 40 chart Walk-in price: B1,050/class

This class was by far the most energetic— and the fullest—of the lot, which resulted in a real party atmosphere, led by the all-action instructor. We like that there’s a 15-minute foundation for first-timers to get to grips with the moves and equipment.

While the spin equipment is of the highest quality, the shower and locker room felt a bit too cramped. Plus, you have to bring your own padlock for the lockers and there are actually no toilets on-site (you have to go outside to The Commons’ public toilet).

The buzzing energy

Themed rides Absolute Cycle

Inconvenient changing room facilities

No intros

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Ryde

Tribe

Ommo Studios

RYDE

OMMO STUDIOS

3/F, Seenspace, Thonglor Soi 13. www.rydecycle.asia

8/8 Narathiwat Ratchanakarin Rd. BTS Chong Nonsi. www.ommostudios.com

We tried: Hard Ryde (45 minutes) Workout: Tap backs, jumps, push-ups, dips Soundtrack: EDM, pop Walk-in price: B950/class

We tried: Ride Fit (50 minutes) Workout: Tap backs, dips, pushups Soundtrack: EDM, hip-hop, rap Walk-in price: B650/class

This was the most challenging class, suitable for those with prior spin experience and a decent fitness level. If you’re looking for a strong workout to push you to the limit, this is it. We like that the pumping beats are paired well with the lighting to create a proper club/disco vibe. The equipment and shower facilities are also both top-notch (there’s even an on-site salon), though the effortlessly flawless instructors and riding squads in sports bras can be a bit intimidating.

This class is great for first-time spinners, with its unintimidating vibe and slower pace. Unlike the other studios, there are no weights incorporated into the workout— although that doesn’t mean our triceps are ignored, thanks to the focus on dips and push-ups in the routine. The main flaw, however, was that we struggled to see and understand the instructor at times due to the lighting being too dark and the music too loud. It’s also worth noting that this was the only class we went to that had instructions in Thai.

Music and light show Intimidating vibe

Affordable price Distracting set-up

Q&A

JOY TANITNON

Spin instructor at Tribe What are the health benefits of spinning versus other workouts?

In comparison to most of its cardio counterparts, spinning is a low-impact exercise, so you’ll improve your stamina and endurance and muscle tone, as you would do with other cardio workouts, but without taking a toll on your joints.

What do you love about spinning?

The whole combination of club lights, music and the overall energy of the class makes it a fun, fast way to get fit. It’s easily adaptable for all fitness levels, so everyone certainly has a place in a spin class no matter how experienced they are. There is also this sort of “europhic” feeling. I don’t really know how to explain it, but you get some sort of high after busting through a class in this sort of environment.

Photo credit: Christopher Wadsworth

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Petchyindee Muay Thai Academy

PACK A PUNCH

Bangkok’s best muay Thai gyms.

INNER CITY The Fight Lab

A fighting paradise, if such a thing exists, with classes offered not just in muay Thai but also boxing, Brazilian jiu-jitsu, mixed martial arts, submission wrestling and kali (a Filipino martial art) within a big warehouse space. Expect an energetic, disciplined atmosphere and experienced trainers such as Kru Ni, who has trained seven muay Thai champions, and Shannon Wiratchai, a One Championship MMA fighter. Specific courses are also offered for women and juniors. A large range of packages cater to all age groups, while the standard drop-in rate is B500.

36/2 Sukhumvit Soi 69, 02-391-1754. Open daily 7am-9pm

Luktupfah Muay Thai Located on the outskirts of Bangkok, Luktupfah offers its students a homestay atmosphere detached from the city’s distractions. The gym has trainers for all lev-

Rajadamnern Singha Muay Thai Academy

els, from old-school muay Thai masters to Rajadamnern champions. The gym not only offers muay Thai classes but also muay boran (pre-1930s Thai boxing, before equipment and rules were standardized) as well as courses for refereeing. The gym charges B400 per session, B2,200 per week or B5,000 per month.

15 On Nut Soi 65, 086-101-4701. Open daily 6:30am-7:30pm

Legend Thai Boxing School Located just a few minutes from Sathorn Square, Legend Thai Boxing School has a very experienced roster of trainers, all of whom have fought at least 75 fights each.

The location makes it perfect for Silom and Sathorn office-workers, while most of the students are beginner level fighters who use muay Thai as a way of keeping fit. Group classes cost B500 while private classes are B800 per person.

66 Sathorn Rd., 089-795-2288. Open Mon-Fri 9am-10pm; Sat-Sun 9am-8:30pm

The Fight Lab

Jitti Gym This is one of the few gyms in Bangkok that sticks to just one-on-one sessions for their customers. All of the trainers are handpicked by Master Jitti Damriram, who was one of the first trainers in Thailand to accept foreign fighters and has taught in Japan, France, Germany, Switzerland and England. Rates for each session at Jitti Gym cost B600 for basic training and B800 for advanced training.

12 Ratchadaphisek Soi 19, 089-069-5026. Open daily 9-11am, 1-9pm

Rajadamnern Singha Muay Thai Academy N o w w i t h g y m s a t f i ve lo ca t i o n s , Rajadamnern is probably the largest muay Thai gym franchise in Bangkok, offering an environment that’s more Virgin Active than backyard bootcamp. Students can expect coaching from top fighters from the famous Rajadamnern Stadium, with courses specially set up for women, kids, amateurs and professionals. Rates for basic training are

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GYM side of the training sessions.

The rates for regular classes are priced at B400 per session or B4,000 for 12 sessions and B800 for private training (primarily for competitions).

23/1 Sathorn Soi 1, 098-992-4059.

Open daily 9am-noon, 4-9pm

GREATER BANGKOK

Meenayothin Gym Previously known as Sakchaiyasit Gym, this space is managed by the coach of the national boxing team of Thailand. Wanheng Meenyothin, current World Boxing Council mini-flyweight champion, even trains here—hence the name change. The spacious gym accommodates everything from “get-in-shape” programs to intensive training for professional fighters. There are two time slots for training on a daily basis, at B500 for one session and B800 for both sessions. priced at B500, while advanced training is B800. Each session for kids is B400. Professionals must pay B1,500 for each session.

3/F, Seenspace, 251/1 Thonglor Soi 13, 02-185-2384. Open daily 9am-9pm Other branches: Riverside Plaza (02-469-8103), Jasmine City (02661-6292), Habito Sansiri (02-0533988)

Mankong Phranai Muay Thai Mankong Phranai might be located in the heart of the city on Sathorn, but the vibe remains back to basics, outdoors and surrounded by greenery. To create a family atmosphere, trainer Mankong Phranai makes sure that all his students know each other and their trainers, organizing regular events to socialize out-

45 Phahon Yothin Soi 15, 099-8833257. Open daily 6:30-9am, 4-7pm

Master Toddy’s Muay Thai Academy Thosophon Sitiwatjana, more popularly known as Grand Master Toddy (see right), has trained muay Thai fighters since he was 16. His work has taken him to the UK and Las Vegas where he trained famous UFC fighters like Tito Ortiz and Randy Couture, and MMA fighter and Hollywood actress Gina Carano. Back in Thailand since 2009, Master Toddy now runs an academy that not only trains fighters but also provides training for kru—teachers of muay Thai—as well as courses on how to run a successful gym. With accreditation from the Thai government, Master Toddy’s can even provide student visas to those interested. Group classes are

priced at B350 per person and private tuition at B1,000.

55/103-109 Sukhumvit Soi 107, 02-743-3372. Open Mon-Fri 7:309:30am, 5-7pm

Petchyindee Muay Thai Academy This might be the most modern muay Thai training facility in Bangkok. Alongside state-ofthe-art-fitness facilities come restaurants, a hotel and sauna so students never have to leave.

But don’t mistake Petchyindee for being all-show and no go; the academy has a 40-year history of training champion fighters, and promotes over 200 matches every year. Oneon-one classes cost B700, private group classes of up to five people B500 per person, and standard group classes B350.

36/36, Charansanitwong Soi 34, 02-886-1116. Open daily 10am-10pm

Sor Vorapin Muay-Thai Gym This 35-year-old gym prides itself in operating like a traditional muay Thai gym—in the open air. Named after the famed Sor Vorapin boxing family, the gym today is run by Thanomsak Sor Vorapin, who has trained boxers for the past 20 years and personally selects each trainer. Among them is Ratanachai Sor Vorapin, a former World Boxing Organization 118 lb. World Champion. Students can choose the gym’s homestay program, which includes two meals a day and private accommodation (B1,500/day for A/C rooms and B1,300/day for normal rooms) or normal classes which are priced at B500 per session.

37/15 Suanpak Soi 1, 081-649-5704.

Open daily 8am-7pm

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Q&A

THOSOPHON “MASTER TODDY” SITIWATJANA Owner/trainer at Master Toddy’s Muay Thai Academy

What benefits can muay Thai give to someone over training at a regular gym?

It’s a full body work out that people get hooked on very quickly. You will also learn about proper breathing techniques that help build up endurance. You don’t just benefit from the physical aspects; it also improves your mental health and self-esteem. Muay Thai is also a good form of self-defense—an artform that’s part of Thailand’s history.

Have you seen the type of people who take up muay Thai training change in recent years?

Yes! Earlier, there were mostly just serious trainers who wanted to become either fighters or instructors. They would spend long hours on conditioning and use aggressive training methods. With the popularity of MMA, muay Thai has also become a form of fitness regime with lighter training methods.

How did your muay Thai career begin?

I started training at the age of five and formed a great bond with my master. Sadly he passed away when I was 14. But before he died, he asked me to continue as the main instructor in the gym and pass on his teachings. I couldn’t refuse such an offer as he had taught me so much and helped me reach where I am today.

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for adults, which builds up from the basics to outdoor classes. You can also start with personal training, or private group classes, to build up your confidence before joining others. Prices start from B500/person for a 45-minute drop-in.

MIX IT UP

Keep fit and have fun at Bangkok’s best alternative workout facilities.

BOUNCE Hailing from Australia, this trampoline park claims to be Asia’s biggest. Covering 5,600 sq meters of The Street Ratchada’s fifth floor, the huge facility incorporates the Bounce Fit zone for exercising, Mini Bounce for kids, and the Free Jumping zone for simply having some fun on huge trampolines and practicing some pro moves. Prices start from B390 per hour (B290 for kids), with kids aged three and above welcome and a max weight restriction of 120kg.

5/F, The Street Ratchada, New Ratchadapisek Rd., 02-014-2446. Open daily 10am-10pm. MRT Thailand Cultural Centre. www.bounceinc.co.th

SURF SET Created by Mike Hartwick, a former American hockey player and long-time surfer, this indoor studio combines techniques from surfing with other workout practices. There Q&A

Urban Playground

are four classes on offer: Balance (yoga-inspired workout focusing on slow movement and balance), Burn (cardio workout focusing on fast movement), Build (muscle building using resistance bands) and Blend (a combination of all the workout programs). A drop-in class is B700, while packages start at B3,780/6 classes. There’s also a monthly unlimited pack for B9,000.

5/F, Piman 49, Sukhumvit Soi 49, 02-662-4566.

Mon-Fri 10am-9pm; Sat-Sun 9:15am-5:30pm. surfsetthailand.com

ASIA PARKOUR Bangkok’s parkour community, led by the Ghost Tower-conquering Team Farang, has never been stronger. Now, there’s a gym that harnesses the power of free-running into a movement-based workout. Asia Parkour offers a Ninja Kids course for children aged from 9-15 years old and Parkour Spirit

JULIEN VIGROUX

Founder & Managing Director at Asia Parkour What fitness benefits does parkour offer?

Parkour is a method of naturally training the body and mind to overcome obstacles.

It is based on natural movements our bodies are familiar with­— jumping, running, crawling, climbing, balancing,

swinging and more. There are no machines or tools used: our body is the machine and the obstacles are the playground.

Because of this, it helps problem solving skills and fear management while strengthening our body. It’s a personal quest.

G/F, Active Parc, 496-502 Phloen Chit Rd., 084493-2075. www.asiaparkour.com. Mon 6-8:25pm; Tue-Thu 4:45-8:25pm; Fri 6-7pm; Sat 9am-12:15pm, 4-6;10pm; Sun 10:30-11:30am (Free Jam available on the last Sunday of the moth)

URBAN PLAYGROUND The renovation of the rock climbing studio at The Racquet Club on Sukhumvit Soi 49 was well worth it. The studio finally reopened in April last year with a new name, Urban Playground, and a partnership with climbing wall manufacturer Entre-Prises Climbing. If you’re a first-time climber, fear not, you can request a personal belay service, climb with an auto belay device or sign-up for climbing courses. Prices start from B425 for a oneday non-member pass to B4,280 per month for membership.

8 Sukhumvit Soi 49, 02-119-7200. Open Mon-Fri 1-10pm and Sat-Sun 10am-10pm. urbanplaygroundclimbing.com

FLOW HOUSE The big attraction at this urban water park is its FlowRider, a wave machine that lets you try your hand at standup surfing and bodyboarding. Use of the wave machine is charged by the hour (from B750) including equipment and instruction. Other facilities include a plunge pool, games like pool, ping pong, darts and foosball, plus an on-site cafe. Free entry.

A Square, Sukhumvit Soi 26, 02-108-5210. Open Mon-Fri 2-11pm; Sat-Sun 10am-11pm. flowhousebangkok.com

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URACHA “JAR” TEERAWANITSAN The only Thai athlete who made it to the Crossfit Games Regional 2017

Tell us a little about your athletic background and how you came to CrossFit. CrossFit Arena

DRILL INSTRUCTORS

Whether it’s to reach the peak of physical endurance or sculpt an amazing body, the cross-discipline fitness regimes of CrossFit have taken over many Bangkokians’ daily gym routines. Here are the city’s top facilities.

Ari CrossFit Run by a captain in the Royal Thai Army, San Teekasub, Ari CrossFit operates five hourlong classes a day between 7am-7pm. Membership costs B4,400 a month. Personal training sessions start at B1,700 for one hour. Members get private quarterly consultations with a coach 6 Ari Soi 3, 093-956-3624. Mon-Fri 6:30-8:30pm; Sat-Sun 9am-11:30am. www.arifitness.com

The Aspire Club’s CrossFit BK (CFBK) Founder and CrossFit coach Daniel Remon is accompanied by several other coaches with a wide range of athletic backgrounds. One session typically includes a group warm-up, program instructions, the workout and a group stretch. One day sessions go for B600 and memberships start at 6 months for B5,500.

348/2 Sukhumvit Rd., 02-2294114. Mon-Fri 6am-9pm; Sat-Sun 8am-6pm. www.crossfitbk.com

drop in, B5,500 for 10 classes, or membership deals starting at B4,200/month).

CrossFit Arena

KCC Bldg., Silom Soi 9, 086-3812304. Mon-Fri 7am-7pm; Sat 10am-3pm; Sun 10am-11am. www.crossfitten500.com

Three certified CrossFit coaches run hour-long classes daily from 7am-8pm. Allotted open gym hours also allow you to make your own use of the Olympic lifting platforms, plates and barbells. An all-access drop-in sets you back B600, open gym drop-in is B450 and personal training sessions start from B2,500. Monthly packages begin at B3,400.

1624 Petchaburi Rd., 099-4034968. Mon-Fri 6:30am-8pm; Sat 10am-3:30pm. www. crossfitarbkk.com

CrossFit Ten500 Coaches Patient Cena, winner of the 2016 Latchford Classic Strongman, and Didac Cuevas offer one-on-one training (starting at B10,500 for 5 hours) and group classes (B700 for a

Training Ground Located in a 1,200-sq-meter warehouse, it’s the biggest CrossFit gym in Asia. A drop-in will run you B600 while 10 visits are priced at B4, 500. An open gym membership costs B3,000 for one month and an all-access membership starts at B4,500 for one month. Apart from the fitness facilities, the gym also houses a cafe serving fresh coffee and protein shakes, clean showers and lounge areas.

36/2 Sukhumvit Soi 69, 094-479-6988. Mon-Fri 7am-8pm; Sat-Sun 10am-3pm. www.traininggroundbkk.com

I didn’t have any fitness background. Five years ago, I was at the Global Gym walking on the treadmill for a couple hours every day. My partner taught me lifting and after a few years, we got bored and found CrossFit by chance.

What are the key benefits of CrossFit compared to other exercise classes like HIIT or Bootcamp?

Crossfit has more advanced skill movements like Olympic lifting and Gymnastics. CrossFit movements are mostly functional; they’re movements which you use in real life. For instance, pushing your car, lifting things from the floor or even sitting in squat. Also, CrossFit develops performance in other exercises.

It gives athletes more explosive power and a greater range of movement.

What’s your favorite thing about the sport?

Seeing how people get stronger or unlock new skills. The CrossFit community is very beautiful and warm. People always support each other.

How strong is the CrossFit community and level of coaching in Bangkok compared to other cities you’ve visited?

The CrossFit community in Bangkok is very tight and nice.

Compared to other countries, we are way smaller, but our energy is just as high. CrossFit is still growing here, so there are not many local CrossFit coaches.

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HEAD OUT

The top spots in Bangkok to get active in the sunshine.

Sailing in Nongbon Park Craving a dose of water sports but don’t have time to leave Bangkok? Head over to this lake which is something of a hidden gem in the city, thanks to its wide open views and constant breeze. Here, members can try windsurfing, sailing, kayaking and rowing—all for only B40 a year.

Near King Rama 9 Royal Park, Chalermprakiat Soi 43, 02-328-0236. Open daily 8am-6:30pm. www.fb.com/bungnongbon

Wakeboarding at Tako Lake Thailand’s first cable park offers the best place in the city for wakeboarding, wake skating, kneeboarding and water skiing. A day pass will cost you B400 while memberships are B7,500/year for 50 visits.

Beyond the sports, this is a great place to relax away from the city center that also

Tako Lake

has an on-site restaurant and cafe serving classic Thai dishes, plus rooms to rent out for those who want to make an overnight trip of it.

175/1 Km.13, Bangna Trad Rd., 02-316-7809. www.tacolake.com

Golf at Thana City Golf This 18-hole semi-private golf course offers manicured greens, strategically placed bunkers and natural lakes making it one of the best destinations for the sport in Bangkok. Designed by legendary Australian golfer Greg Norman, the course has played host to tournaments including the

Nongbon Park

Thailand Open and Kosaido Ladies Open.

100/2 Moo 4, 14 Bangna–Trad Highway, Bangchalong. www.thanacitygolf.com

Biking at Peppermint Bike Park This property on Kaset-Nawamin Road is owned by the company that produces the inhalant of the same name, who’ve transformed the three-acre space into a bike lane comprising hilly parts, wooden bridges and obstacles that make your ride more exciting. Entry is B200.

Yothin Phatthana Soi 3. Open Tue-Fri 4pm-10pm, Sat-Sun 7am-10pm

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JOGANDJOY.COM Regular updates on running events around Thailand, and also serves as an online-registration platform. They also organize their own competitions around Thailand.

Lumpini park

RUN THIS TOWN Where to jog in Bangkok Lumphini park

Benjasiri Park

Suan Rod Fai

Rama 4 Rd., Wireless Rd., Ratchadamri Rd., Soi Sarasin.

Sukhumvit Rd., right next to The Emporium. BTS Phrom Pong

Kampang Petch Rd., near Chatuchak market

2.5km Everyone and their grandma (if she’s not there to do Tai Chi with her friends) 4:30am-9pm It’s wide open but there’s also plenty of shade; it’s filled with serious runners; there are showers and lockers available for rent.

It’s super busy before and after work.

Benjakitti Park Ratchadapisek Rd., right next to Queen Sirikit Convention Center (direct access via MRT) 1.8km People living and working around Asoke and Klong Toei 5am-9pm There are fewer people than Lumphini, it’s arguably more picturesque and close to both BTS and MRT stations.

The route is short; there are no showers or lockers.

700 meters Japanese expats; the wealthy and beautiful elite of Bangkok.

5am-9pm It’s right next to BTS Phrom Phong; there are showers and lockers for rent.

It’s tiny; there are lots of tourists; other runners are too good looking.

Suan Luang Rama 9 Park Chalerm Prakiat Rd., a short ways away from Paradise Park. about 5 km People living in the Banga-Trat or Udomsuk areas; a few merchants from the Rod Fai Market nearby 5am-9pm Very, very spacious, with plenty of gardens of different shapes and sizes along the way.

No BTS or MRT means runners can only get there by braving the horrendous traffic.

3km Lower Lad Phrao office workers It’s quiet and spacious; there’s plenty of shade from the trees; it has showers, lockers and bikes to rent; there’s even a swimming pool if you’re working towards a triathlon

WALKJOGRUN.NET Maps out various sidewalk running routes across the city.— we found 109 in Bangkok— including information on distance and terrain.

Q&A

HENRIK JANNBORG

Admin of runthailand.com

The teenage couples composing photo-shoots on weekends; the hordes of cyclists after 5pm; the often uneven concrete pathways.

Where One-lap distance Who runs there

Where do you usually run?

When it’s open

Along Sukhumvit Road in the morning, when the heat isn’t too bad. I also often run in the parks around the city—my favorite is Lumphini Park by far. I find that one lap around the park is just about right for me. I also enjoy the fact that there are always tons of activities going on, which makes running much more interesting.

The good The bad

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ADVERTORIAL

HEALTH ESSENTIALS

Fenix 5 by Garmin

Fenix 5 is a GPS multi-sport watch that helps you grow your stats no matter what sports you engage in: running, trail racing, cycling, swimming, triathlons, skiing, hiking, climbing and golf. Take your performance to the next level thanks to deep insights into your game, without letting your style take a hit. Fenix 5’s alluring design is equally comfortable in the boardroom and on the tracks. The price starts at B23,500 and you check them out at www. garminbygis.com

Tonic

This cool new restaurant makes healthy eating easy and fun. Every meal packs as many different vegetables and whole grains as possible together with condiments such as apple cider vinegar and coconut oil (with olive oil, the only oils they use!). They also serve lean protein like chicken and promise to pack takeaway lunches in one short minute. Plus, sides, soups and hot boxes change every day.

The delivery service is also available on their website.

Baan Phrompong, Sukhumvit Soi 39, 02-662-1969. www. tonicbkk.com

Tea Seed Oil at Shangri-La Hotel, Bangkok

Tea seed oil is a superfood that is 90 percent unsaturated fat, making it a healthy oil with low-density lipoprotein. This miracle ingredient is now used at Shangri-La Hotel’s Shang Palace (try it with stir-fried prawns wtih XO sauce), Volti (tortellini stuffed with liquid parmesan cheese, anyone?), NEXT2 Cafe (think nasi goreng or prawn tandoori) and Salathip (with seafood delicacies like scallops and Maine lobster).

For the full list of dishes or to make a booking, call 02-2369952, or email restaurants. slbk@shangri-la.com.

Khun Churn

One of the best authentic vegetarian Thai restaurants in Bangkok and originally from Chiang Mai, this family-run eatery is tucked away in the relatively quiet Bangkok Mediplex. The atmosphere is classy yet casual, with wooden paneling, cushioned banquettes and intricate bamboo lanterns adorning the ceiling.

The menu is down-to-earth and straightforward—delicious meat-free meals prepared using tofu, mushrooms and rare, indigenous veggies as the core ingredients. G/F, Bangkok Mediplex Bldg., Sukhumvit Soi 42. 02-713-6599.

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Find out more at sales@asia-city.co.th or 02-624-9696 BEST YOU / MARCH 2017 / 23

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