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Welcome to Aspire’s Blog, where you find the latest articles, videos, promotions and free strategies with Bangkok’s leading personal trainers and fitness professionals to help you get in great shape and be the best you can possibly be!

This one is for the ladies who envy Kim Kardashian's gluteus maximus and who just don't know how the heck she managed to get such a 'well-rounded' derrière.

Here are three exercises that will tone the problem area, lift it up and give it some curves. The glutes are quite larges muscles and unfortunately, unless you dedicate some time targeting these muscles, you won't get the results you're looking for. These exercises are quite easy to implement on their own or to add to your existing training routine. Without further ado, let's start with the king (queen in this case) of buttocks toning and development.

Despite all your efforts to avoid them, are processed food poisoning your shopping basket? Here's a small list of big names in the war against oxidants and industrial foods. Add them to your menu right now, because they might literally save you an arm and a...

Gandhi once said that 'there's no way to peace, peace is the way'. The same can also be said about success and what it takes to 'make it'. Success fosters success, it's a virtuous circle that once triggered, is surprinsigly hard to break. Being on a...

The chest is often a problem area for aspiring bodybuilders and beach showboaters alike. A symbol of masculinity and authority,  the chest  needs special attention if you really are to develop it fully. Here's how...

Whether it's 4am or 4pm, the thousands of food stalls, restaurants and eateries of Bangkok are always ready to delight your palate with their never-ending list of exotic dishes. The choice is vast but almost all of the local culinary propositions involve an ingredient that many...

The biggest mistake most people make when they are trying to get into shape, is they want to do it all at once. They may have let themselves go for years, or even decades, and they wish to get their body back to the way it...

Most weekend warriors and froghair primadonnas outthere have something in common: they don't exercise (clubhouse parties excluded). The much-maligned Tiger Woods once said that his level was mostly the result of sweating it out in the gym. To many though, it seems that golf is all...

Here's a 30 minute workout built for explosiveness, cardio and strength. This type of functional training is what we love here at the Aspire Club. Now it's for you to practice what we preach! After a thorough 10-15 minute warm up (treadmill @ 4-5 mph)you can...

Fitness magazines and so-called fitness pundits love to flood their audience with the same old messages year after year. Summer's coming? Try our orange-only diet! Winter's coming? Then try our 14-day watery soup diet! Summer's gone? Why don't you try our brand new 'don't eat until noon' diet? I've...

The Aspire Club, always on the lookout for effective weight management methods is presenting you a diet that will turn your world and your refrigerator upside down. Most people are very ill-informed about what their diet should look like or how they should shop to get healthier....

Kettlebells, kettlebells, kettlebells. Say it 12 times with a stone in your mouth and you'll burn 8 kcal per hour! Seriously. While these big steely devices never quite made it to mainstream, kettlebells have achieved cult status among fitness connoisseurs.Rustic and manly, the handheld cannonballs...

High intensity interval training is simply put, the best way to achieve more with your training while actually exercising less. To hell with the grueling, two hour long training sessions. To hell with the gargantuan weights. To hell with the treadmill rat race. More is less...

With its millions of people sweating it out on upbeat latino tunes, Zumba fitness has definitely left its mark on the fitness scene. For better or worse. If you've ever walked in a traditional gym, you've probably noticed that some space - sometimes even full floors...

It's been proven by numerous studies: your modern western diet is not up to scratch. Here is why. Do you regurlarly eat white rice, pasta or white bread? If yes, then I'm afraid you're not as healthy as you might think. For decades, soils have been...

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

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