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Get the Lowdown on Thai-American BASE Coach Abbey, an ACE-certified personal trainer and a USA-licensed massage therapist.

Abbey offers Deep Tissue and Swedish Massage at BASE and loves to help clients with chronic injuries fix their movement patterns.

Learn more about Abbey’s training style on BASE Team profile page.

What’s non-negotiable for you when it comes to fitness and health?

Putting in the hard work. Whatever results you want to get, it is only ourselves that can get us there. To see change, we have to be the change. Be patient with ourselves and listen to our body. Have at least two rest days a week to allow your muscles to recover. Eat whole food that Mother Nature offers us to rejuvenate, keep energy levels high and keep us fresh everyday. Love yourself and do it for you and nobody else!

What’s a typical breakfast for you?

I don’t usually eat first thing in the morning. I usually wait till my body tells me it’s hungry and then I’ll usually have yogurt and fruits or a meal straight away depending on how I feel.

How do you manage your training and diet when you’re on holiday?

I love working out in parks and in nature. Body weight exercises are my favourite. Being able to move my body efficiently and comfortably is important as we have to carry our own bodies everyday. As for diet – I don’t have one. I believe in a balance in life and not to be too harsh on ourselves.

What’s your best strategy to stay motivated?

My clients keep me motivated. Not to be cliché, but seeing my clients work hard almost everyday and see them improve themselves and get stronger and be more confident really reminds me why I became a trainer and why I continue to love what I do.

The best thing we can do for ourselves is…

Believe in ourselves. Whether it’s to trust that our bodies can do it. That our bodies are stronger than we think. To keep our mind strong. What we think, we attract. I always say try it first before you say you cannot do something. Most of the time you will shock yourself in realising what you can actually do when you don’t listen to the little voice that says, “I can’t do this” or “I’m not strong enough.” To be the change we want to see in our results. We must first change our mindsets too. That way we will have long term enjoyment of loving the process of achieving our goals. For it is not just the destination that matters, but the journey towards arriving there!

What’s your go-to snack?

“ICE CREAM, YOU SCREAM, WE SCREAM FOR ICE CREAM!”

What do you do to relax?

Listen to music and dance!

What’s your post-workout routine?

Food!

Sum up your dietary approach in a sentence?

I don’t really have one.

Being a good personal trainer means…

Listening. Truly understand your clients needs, wants, passions, dos and don’ts. What sparks joy to them. What exercises have they previously enjoyed. Are they any sports they love playing/watching? I want everyone to fall in love with themselves. Body image is something that we often find we are hard on ourselves with. I’ve had the same troubles, We all have gone through it or are going through it. I want to re-enforce self love and self appreciation. Gratitude for all that our bodies have survived and will continue to survive. See all that we have accomplished and be proud of the baby steps. Fore it is the little pieces of ourselves that make up the whole picture of who we are. Have patience, enjoy the journey towards our self healing. I will always be here for my clients whenever they need me. In all the ways that I possibly can.

What’s the biggest diet mistake or misconception?

“I have to starve myself to get to the weight I want to be in”

What are your top tips for how to keep your energy levels up?

Get a good nights sleep. Live life passionately!

I believe everyone should…

Fall in love with themselves everyday! Do at least one thing that made you proud of yourself today.

“I want everyone to fall in love with themselves. Body image is something that we often find we are hard on ourselves with. I’ve had the same troubles, We all have gone through it or are going through it. I want to re-enforce self love and self appreciation.” -Abbey

3,2,1… GO!

Best Bangkok Healthy Eatery?  Brekkie
Favorite Cheat Meal?  Pizza and Ice cream
Favorite Exercise?  Anything abs
Most-hated exercise?  Cardio
Weird fact about you?  Define normal? I don’t like stepping in line with trends or groups. If that means I’m weird because I’m different, my answer is I am Abbey.
One thing you can’t live without?  Family and those who have become family.


The post BASE Lowdown: Personal Trainer, Coach Abbey appeared first on BASE.

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Welcome to BASE. Our team is excited to get you on board. This page is the right place to start.

If you are ready to get started, grab a 1-week unlimited pass at 60% off for only 1,400thb. Not sure if BASE is right for you? Read here and decide again.

At BASE, we offer group class training and personal training services. What set BASE apart making us the top gym in Asia?

  • Signature concept – We combine high-intensity cardio (HIIT) and strength training which offers the best results in burning fat and building muscle.
  • Voted ‘Best Gym in Asia 2018‘ – We provide international standard fitness experience, satisfaction guaranteed.
  • Result tracking – Leaving nothing to luck. Every client gets a report of how much they improve overtime through BASELINE assessment.
  • Top of the industry coaches – Our certified coaches are passionate in what they do. We always ensure we deliver you the best in every session. Get to know our coaches here.
  • Motivating community – We have created a supportive community to help everyone gets better together. Our coaches, staff, and clients are like-minded and we work hard to build a positive environment.
  • Training made convenient – Joining our classes is effortless. All of our locations are connected to BTS (Thonglor, Chongnonsi, Chidlom) and a few steps from the skywalk. We also provide a dedicated app on iOS and Android where a booking is only a fingertip away.
  • Partnered with Adidas – BASE and Adidas is a natural partnership built on a shared vision for building fitness and sport in Thailand.
If you’re ready to take the first step, grab your pass here

BASE was created for all fitness levels and health goals. We have a variety of classes for different objectives, whether it’s fat burning, muscle building, getting ready for Spartan race or even for new moms. See our class guides here.

If you’re a beginner – no worries, BASE is for everyone. We have beginners joining our classes every day! Our programs can easily be adjusted to your fitness level, our coaches are trained to always offer easier versions of an exercise to make sure it is safe and everyone gets a good workout. If you wish to learn the basics we also have a Foundations class to help you set up.

That’s a quick tour to BASE. Nothing works unless you try, make the first step towards a better, strong and fitter you. Start your 7-day trial here or fill in the form below to consult with our staff.

Contact us or visit our social media at:
INSTAGRAM: @basebangkok
FACEBOOK: BASE Bangkok
LINE@: @basebangkok

The post 1-WEEK UNLIMITED PASS FOR FIRST TIMERS AT BASE appeared first on BASE.

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Getting the Lowdown on personal trainer Tommy. Tommy is an Australian coach with over 10 years experience in the fitness industry. Tommy has helped clients develop a sustainable healthy lifestyle that allows them the occasional indulgence and to also see results.

Learn more about Tommy’s training style on BASE Team profile page.

What’s non-negotiable for you when it comes to fitness and health?

Be honest. I can’t help you if you’re not completely honest about your health, lifestyle and eating habits. 

What’s a typical breakfast for you?

Nothing. I never eat breakfast. 

How do you manage your training and diet when you’re on holiday?

Stay active and make better choices. You are not going to gain results on holidays, however you can maintain them. Then once you are back, get right into moving forward towards your goals. 

What’s your best strategy to stay motivated?

Find a lifestyle that allows you to be happy while feeling confident about yourself and your body. 

The best thing we can do for ourselves is…

Don’t feel guilty if you have a bad day or 2 with your diet. The body doesn’t change day to day, but it will change week to week. So if you have a bad day it’s ok, just make up for it during the rest of the week.

What’s your go-to snack?

7/11 oat raisin cookies 

What do you do to relax?

Coffee and Netflix.

What’s your post-workout routine?

Food shopping.

Sum up your dietary approach in a sentence?

I generally eat once or twice a day. My first meal is always healthy, then I enjoy all the foods I love guilt free.

Being a good personal trainer means…

Having the ability to change someone’s life.

Being able to help someone that’s at a point where they need to change or they’re experiencing serious health problems.

What’s the biggest diet mistake or misconception?

Where do I start, there are just so many misconceptions out there. Simply put, my best advice is to get your advice from an expert and not from a magazine.

What are your top tips for how to keep your energy levels up?

Results. They are the best for both motivation and energy. Plus coffee.

I believe everyone should…

Understand that there is always more than one way to reach a goal, so don’t be narrow minded and be willing to listen, learn and try new things. 

“Find a lifestyle that allows you to be happy while feeling confident about yourself and your body. “ -Tommy

3,2,1… GO

Best Bangkok Healthy Eatery?  Sizzler
Favorite Cheat Meal?  Hotel Buffet
Favorite Exercise?  Shoulder press
Most-hated exercise?  Cardio
Weird fact about you? Was on the Bachelorette Australia (reality TV show) 
One thing you can’t live without? My mum

The post BASE Lowdown: Personal Training Coach Tommy appeared first on BASE.

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Get the Lowdown on personal trainer, Coach Sugar.

Sugar is a Thai ACE certified fitness coach with strong passion in creating a balanced healthy lifestyle.

Learn more about Sugar’s training style on her BASE Team profile page.

What’s non-negotiable for you when it comes to fitness and health?

Get enough sleep, drink plenty of water, eat what’s good for the body and train regularly.

What’s a typical breakfast for you?

Plain greek yogurt with muesli and dried fruits or a piece of toast with two eggs and some fresh fruits.

How do you manage your training and diet when you’re on holiday?

I normally let loose when it comes to holiday eating but I also choose to become more active such as going hiking everyday or get some 15-20 minutes high intensity bodyweight workout in each day or spend a lot of time walking.

What’s your best strategy to stay motivated?

Think of why you are on this path, what brought you here in the first place and how much joy is waiting for you once you accomplish it.

The best thing we can do for ourselves is…

Appreciate what you have, always work towards a better you each day and take care of your mind and your body.

What’s your go-to snack?

Dried bananas and roasted almonds.

What do you do to relax?

I’d have a long shower then get on a comfy couch and put on a good movie or a series and watch until I fall asleep.

What’s your post-workout routine?

I would spend time stretching and get a 20-30 grams of protein intake – it can either be a shake or 3 boiled eggs!

Sum up your dietary approach in a sentence?

Eat a wide variety of foods that are good for your body.

Being a good personal trainer means…

To me, being a great personal trainer means understanding what each of the clients want and helping them achieve that goal by being motivative, caring and understanding.

What’s the biggest diet mistake or misconception?

The belief that skipping breakfast is good for losing weight and thinking that eating in the evening makes you fat. What matters is a daily total caloric expenditure and caloric consumption.

What are your top tips for how to keep your energy levels up?

Getting enough sleep is the most important key. I also believe that you should strive to create, and be a part of, a motivational and inspiring environment everyday.

Finally – make sure you are always fueled up with good food!

I believe everyone should…

Live each day to the fullest with no regrets.

“A good personal trainer means to understand what each of the clients wants and help them achieve that goal by being motivative, caring and understanding.” -Sugar

3,2,1… GO

Best Bangkok Healthy Eatery?  Broccoli Revolution all the way.
Favorite Cheat Meal?  Yakiniku Buffet
Favorite Exercise? Deadlift
Most-hated exercise? Bulgarian split squat 
Weird fact about you? My (given since birth) nickname in Thai means sugar, my sisters are syrup and flavored syrup.
One thing you can’t live without? Food!

The post BASE Lowdown: Personal Trainer, Coach Sugar appeared first on BASE.

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Getting the Lowdown on BASE personal trainer and group class coach, Stephany.

Stephany is a half Thai-Austrian NASM certified coach and spinning instructor. With a warm personality, Stephany has helped many beginners get started on their fitness journey.

Learn more about Stephany’s training style on BASE Team profile page.

What’s non-negotiable for you when it comes to fitness and health?

DIET. A ‘balanced diet’. When it comes to working out, everyone can do it easily. However, diet is very important. People don’t like to hear it but that’s what they have to accept. You have find a diet that suits you and YOUR lifestyle.

See it as a ‘lifestyle change’, something that you are able to continue for the rest of your life. Work out regularly, listen to your body. You don’t have to be extreme, you just have to be consistent.

What’s a typical breakfast for you?

Chia seed pudding with banana, dates and figs and can’t forget the peanut butter OR scrambled eggs with whole wheat toast, topped with avocado and smoked salmon. Can’t forget the coffee on the side too!

How do you manage your training and diet when you’re on holiday?

When I’m on holiday I want to enjoy it! I don’t work out but I make sure I find activities to do every single day, such as hiking and exploring different places every single day. That way I know I’m always moving and staying active. Most importantly I stick to eating healthy foods.

What’s your best strategy to stay motivated?

Remind myself everyday what my goal is. I set small achievable
goals that I know I can reach within a few months. Once I’ve reached my goal, I set a new one. There’s always something to improve on.

The best thing we can do for ourselves is…

Love yourself and never compare yourself to anyone, because every second you spend comparing is a second you could be using to step up your game.

What’s your go-to snack?

Nuts and fruits

What do you do to relax?

Schedule a brunch with a friend. Sit down with good (healthy) food and have a great catch up session.

What’s your post-workout routine?

Definitely wash your face straight away to prevent skin issues. Cool down a little and find a small snack to re-fuel.

Sum up your dietary approach in a sentence?

I eat a lot of vegetables. I always include vegetables for both lunch and
dinner. Stick to unprocessed foods. Listen to your body and choose the
best thing for it

Being a good personal trainer means…

To me, being a great personal trainer means caring about your clients and understanding them. Pay attention to every single detail about them.

What’s the biggest diet mistake or misconception?

I truly believe in intuitive eating, which means listening to you body. If you’re hungry eat. If you’re not, don’t. Skip the diet, just eat healthy.

I don’t believe in “diets”, they are short term fixes. Choose something that you know you can do for the rest of your life.

What are your top tips for how to keep your energy levels up?

Eat! Sleep! And Move!
1) Eat healthy – your body will love you for it (of course treat yourself every now and then and don’t be too hard on yourself).
2) Get at least 7-8 hours of deep sleep every night.
3) Stay active! Especially for me, working out first thing in the morning actually wakes me up and keep my energy up high for the whole day!

I believe everyone should…

Enjoy the process when it comes to health and fitness. Find something that you love doing. A healthy lifestyle isn’t about what you lose, but its about what you gain.

“Love yourself and never compare yourself to anyone, because every second you spend comparing is a second you could be using to step up your game.” -Stephany

3,2,1… GO

Best Bangkok Healthy Eatery?  Broccoli revolution & Salad bar at Gourmet
Favorite Cheat Meal?  PASTA. Always loved Italian food since I was a kid.
Favorite Exercise? Functional / HIIT / Rhythm cycling 
Most-hated exercise? Barre
Weird fact about you?  I’ve got PCOS. A condition that affects a
woman’s hormone levels. Women with PCOS have a hormonal
imbalance and metabolism problems that may affect their overall
health and appearance. I’ve struggled with fat loss myself, which
makes it much harder as I also have metabolism issues, however I’ve
learnt how to take control of it.
One thing you can’t live without? Dark chocolate and pasta

The post BASE Lowdown: Personal Training Coach Stephany appeared first on BASE.

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We’d like to thank you for playing for your part in an amazing two and half years at BASE.

We’ve gone from one to three branches, won Asia’s Gym of the Year and our community continues to grow each month.

After freezing our prices for over two years, our package prices will increase on January 1st 2019.

Since we’ve launched we’ve always looked at ways we can add more value – we’ve added more cardio machines and equipment, more locations that can be used with a single membership, more class times as well as adding more specialist classes.

In 2019 we will continue to add more value. We constantly invest big in our coaches and the BASE experience and this will continue next year – we are very excited about the introduction of new technology that will track and record your results, a development that will be truly unique in the industry.

We will start to test this tech in our group classes soon — we can’t wait to show you what we’ve been working on!

Up until 31st December you can still purchase packages at our current rate. Our new rates will start on January 2nd 2019 and are displayed below.

Click here to view and purchase a package at our current rates

If you have a current active package you can benefit from our current prices by buying a package now and it can be activated whenever your current one runs out.

Thanks again for your support and for giving 100% every time you come to BASE.

We look forward to making 2019 our best year yet!

The post BASE Package Price Adjustments from Jan 2019 appeared first on BASE.

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It’s Jack here, BASE founder and CEO.

Diet and nutrition is a topic that I’ve been very interested in ever since I got into the fitness industry 8 years ago.

Over the years I’ve done many dietary experiments including trying out veganism, juice fasting, dairy-free and grain-free diets. This has really helped me to understand my body and what works well for me.

As I became more interested in food and its profound effect on our health, I did the Precision Nutrition Certification to learn more about the science and coaching side of good nutrition.

If you spend any time in the UK, Australia or the US the scale of the obesity epidemic is easy to see. Obesity is quite clearly on the rise and sadly it’s often the poorest people in these countries that suffer from this.

Even as little as 60 years ago, things would have been quite the opposite – less money would have meant less food and slimmer waistlines and in centuries gone by being overweight was a sign of wealth and health.

So how can this be? How can society’s poorest also eat the most and have the largest waistlines?

The answer is complex, but there is one thing that’s contributed heavily – processed food. It’s cheap to produce, cheap to buy and even if you’re living on government benefits it’s still very possible to become obese from it.

Processed food is, by my definition, food that has been altered from its natural state by a man-made process. The more different it is from its natural state, the more processed it is.

Don’t get me wrong, processed food does have a place and its advantages, such as longer shelf life and the ability to help feed a growing population. Including some processed food in your diet is fine and realistically it’s pretty hard to completely avoid any food that’s gone through any kind of process, unless you live in the Amazonian jungle.

However, processed food has some major drawbacks that I believe are closely linked to the obesity crisis. Many of the ingredients in processed food end up making you more hungry rather than filling you up like whole, unprocessed foods do. When consuming a largely processed diet, our hunger cues that tell us we’re full don’t work quite as well and you often end up craving more and more of these ‘junk’ foods.

What’s the solution to this? On a mass scale, it’s a tough and complex issue and it’s going to take decades to start to reverse. It requires government action, education to the masses and probably some co-operation from the giant food companies (yeah, right!).

On a personal level, the solution is simpler – eat more real food.

Real food means food that is found as it appears on planet earth. It typically has one ingredient or a list of simple, recognizable ingredients. Think organic meats, nuts, fruits, vegetables.

Is it still possible to become obese from eating only real, whole foods? Yes, but it’s pretty damn hard. It’s also possible to maintain a healthy weight from eating nothing but processed garbage, but that’s also very tough as you’ll lacking a lot of essential nutrients needed for optimal living and you will find it hard to keep hunger and cravings at bay.

I eat real food in Bangkok by cooking at home, buying single ingredient snacks and ordering whole food meals delivered to BASE for convenience (I need convenient or a might stray into unhealthier choices quickly!)

For this, I’ve used Paleo Robbie for the last 5 years for both meal delivery and their ‘primal’ grocery store which has got everything I need to cook healthy meals at home and stock up on real food snacks.

Do I eat real food all the time? Of course not – I like cheesecake, burgers and beer as much as the next guy, but by aiming for 80-90% real food consumption I find it quite easy and comfortable to eat reasonable amounts of food without binging or succumbing to cravings, which keeps my diet largely in check without ‘being on a diet’.

If you need help getting your nutrition in check, contact me or one of the team and we’ll be happy to help out, and if you think getting real food groceries delivered to you would work well for you like it does for me, here are my top 11 items in the Paleo Robbie Grocery to help get you started:Paleo Homemade Blueburry Muffins
I was always told not to start with dessert, but I’m going to rebel today. These paleo-friendly muffins allow for a guilt free indulgence but remember – just because they’re made with quality ingredients and no added sugar, this does not mean you can eat as many as you want!

Canterbury Prime Steer Ribeye
It’s not really fair to choose be made to choose my favourite steak, but that’s what I’ve done. Paleo Robbie has a selection of fine steaks but this one tops it for me.

Australian Haas Avocados
Supermarket avocado prices seem to go up and down each day, so for a more steady supply of my favourite smoothie and brunch staple, I find it easier to order them in.

Almond Butter
I’m a big fan of nut butter. I put it in smoothies, in yoghurt (yes, it works) and if I’m feeling really indulgent, I’ll eat it like ice cream. Like steaks, choosing a favourite nut butter is tough, but I’ve gone with almond.

Whole Baby Khao Yai Chicken
Chickens are often kept in horrendous conditions which is cruel and also hugely affects the quality of the meat. Paleo Robbie chickens are truly free-range with natural feed.

28-days Coconut Water
Choosing my favourite coconut product is another toughie – you’ve got oil, meat, milk… it’s like asking to choose your favourite child. After deep consideration, I’ve gone for beautiful, refreshing coconut water from 28 Days in a one-per-day week pack.

Dry-cured Back Bacon
For me, no paleo list would be complete without bacon. I’ve been a big fan of Joe Sloanes’ meats for years and highly recommend their bacon which is some of the best available in Bangkok.

Re-usable metal straws
We’ve adopted metal straws for our new BASE Fuel Bar – keep one of these in your bag to help reduce the insane amounts of plastic waste that Thailand churns through each year.

Cabernet Sauvignon Domaine Naturaliste
If I get a chance to put a wine on a healthy eating list, I’ll take it. Paleo Robbie has a selection of organic wines – I’ve gone for my favourite red. Drink the occasional glass for a paleo-approved treat. Necking two of these on a Friday night is not advised… Or any night for that matter.

Grass-fed unsalted butter by Anchor
Grass-fed butter is a must have for cooking, spreading or bullet-proof coffe. It’s a tough little thing to find in Bangkok but uckily it’s available on the grocery.

Cream Cheese Keto Ice Cream
I started with dessert and I’ll finish with it. I don’t think healthy ice cream needs a hard sell to be honest, so I’ll end with just another reminder that quality ingredients does not mean you can consume two tubs of the stuff and get away with it.

CONCLUSION

‘Just eat real food’ is a nutritional principle that has served me and my clients well.

Ask yourself – would my great-great-grandmother have eaten this and if the answer is yes, you’re probably on the right track.

BASE and our partners over at Paleo Robbie are passionate about the movement towards healthier lifestyles so please contact us with any questions or queries and we’ll do our best to help out!

The post Want a Nutritional ‘Quick-Fix’? Just Eat Real Food appeared first on BASE.

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Please kindly note that our personal training cancellation policy is 24 hours.

This means that any personal training sessions that are cancelled with less than 24 hours’ notice will be charged as one full session.

We understand that life often throws unexpected events up, so the coach will always make an effort to reschedule the personal training session on the same day if possible. If it cannot be rescheduled for the same day then the session will be charged.

Late cancelled sessions result in the coach missing the chance to train another client, so thank you for understanding our policy.

Sessions cancelled more than 24 hours before the session start time by calling front desk or messaging/calling your coach will not be charged.

Thanks again for respecting our policy on late cancellation.

The post BASE Personal Training Cancellation Policy appeared first on BASE.

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