Semi-private coaching, Asok, Bangkok
Clean and Leantwelve weeks, measured.
Twelve weeks of semi-private coaching, nutrition you can actually keep, and a body composition reading that gets looked at every two weeks. If the number has not moved, the plan changes.
- 5.0 from 280 Google reviews
- Coaching in Bangkok since 2002
- Jasmine City, Asok
The problem
Most eight week plans leave nothing behind
Not because people do not work. Because of three things that are almost always missing.
01
Nobody measured you
If the only number taken was body weight on a bathroom scale, nobody knows whether you lost fat, muscle or water. You finish the 12 weeks with a feeling instead of a result.
02
The food plan was not yours
A printed meal plan works while you follow it and stops working the day you stop. It teaches you nothing you can use at a work dinner or in an airport.
03
Nothing was adjusted
The programme ran to its own schedule rather than to your results. When progress stalled in week 4, the plan carried on anyway.
What it is
Four things, done properly, for 12 weeks
Baseline
We measure first
Body composition on InBody, a movement screen, grip strength, a one leg stand, a sit to stand and strength testing. Two hours before anything gets written.
Coaching
Semi-private
A small group with your own coach, who writes the programme and watches every set. You choose 2, 3 or 4 sessions a week.
Nutrition
Food you keep
Coaching rather than a meal plan. What to order, what to leave, how to handle a late dinner. It is meant to outlast the 12 weeks.
Retest
Read every two weeks
The measurement protocol is fixed: InBody every two weeks, with a full re-read at week 12. The plan moves when the number does not.
How it runs
The 12 weeks, week by week
No surprises, and no part of it where you are left guessing what happens next.
Baseline and the plan
InBody body composition, movement screen, grip strength, one leg stand, sit to stand, strength testing, and a conversation about sleep, travel, food and what has already failed. Your coach writes the 12 weeks off that, not off a template.
Technique before load
RAMPS activation and isometric work first, so the joints are ready before weight goes on the bar. Nutrition starts with what you already eat rather than a reset.
First re-read
Back on InBody. This is the first honest look at whether fat is coming off and muscle is staying. Early enough to change something that is not working.
Load goes up, food gets simpler
Strength work progresses and conditioning is added at a cardio threshold you can hold. Body composition is read again at weeks 4 and 6, and your coach adjusts between those readings rather than waiting for the end.
The stretch most programmes never reach
An eight week block would have finished by now. Load keeps progressing, conditioning holds, and body composition is read at weeks 8 and 10, so nothing drifts in the part that usually gets abandoned.
Full re-read and what comes next
Body composition, strength and capacity read against week 0, written up so you can see what moved and by how much. You leave with a plan for the next block whether or not you carry on with us.
Included
What you get
- 24 coaching sessions, 2 a week across 12 weeks, paid upfront
- Full baseline, including body composition on InBody and a movement screen
- Grip strength, a 10 second one leg stand and a sit to stand recorded with the date, then repeated at week 12
- VO2 testing, so your cardio work is set off a measured threshold rather than a guess
- Semi-private sessions with a coach who writes your programme and is on the floor with you
- Nutrition coaching rather than a meal plan, built around how you actually eat
- Body composition read every two weeks, which is seven readings across the 12 weeks, with a full re-read at week 12
- A written plan at the end of the 12 weeks
- Physiotherapy on the same floor if something hurts, so the training does not simply stop
- A travel version of the programme for weeks you are not in Bangkok
Not included
What this is not
- Not a group class and not a bootcamp
- No supplements to buy and nothing to resell
- No promised number of kilos, because nobody honest can promise one
- Flexible sessions or monthly plans
- No before and after photos required of you
- No skinfold calipers and no guessing from the mirror
In their words
What clients say about the coaching
Quoted as written, from our testimonials page. We have a 5.0 rating from 280 Google reviews.
★★★★★
"In the short 6 weeks I've been with Aspire I've seen very positive weight loss results which have changed my mindset on how I attack each day with more energy and positivity."Colin Machin
★★★★★
"Aspire gives me the accountability and they follow up with me when I'm not training to keep me on track."Pik Orawan
★★★★★
"I've been working through a back injury and love the fact that all the coaches make my training safe, corrective and interesting."Sandy Loup
★★★★★
"Based on my own goals, Chai has set me targets that are challenging but not unreasonable, and always tries to make each session interesting."Tim Boyle
More on the testimonials page. Every quote on this site is a client's own words, unedited.
Measurement
The numbers we actually watch
Body weight on its own tells you almost nothing. We use InBody bioelectrical impedance, which separates fat mass from lean mass, so when the scale does not move we can still see whether the 12 weeks are working.
It is read at week 0, every two weeks through the programme, and again at week 12 against the baseline. Strength, capacity and cardio threshold are retested across a full cycle each quarter for clients who carry on.
Alongside it we record 4 physical markers that cost nothing and take under a minute each: grip strength, a 10 second one leg stand, a sit to stand from the floor, and VO2. Each of those has a large published dataset behind it linking it to all cause mortality, which is why we would rather have the number written down with a date than estimate it from how you look.
If you want the medical layer on top of that, the Healthspan programme adds blood work and DNA testing read with our medical partner, so the training, the rehabilitation and the food come off one set of numbers.
Travel
If you are in and out of Bangkok
Most of the people we coach travel for work. That is planned for rather than apologised for. Your coach writes a version of the week that runs in a hotel gym, and a version that runs with no equipment at all.
Nutrition coaching is built for the same reality. Airport food, client dinners and a 10pm arrival are part of the plan rather than a reason the plan failed.
The 12 weeks are counted in training weeks, so two weeks away does not leave a hole in the middle of the programme.
Who it suits
This is a good fit if
- You have trained before and it stopped working
- You want somebody to read your numbers rather than hand you a programme
- You would rather train with 2 or 3 other people than alone
- You travel and need the plan to survive it
- You have something that hurts and want it coached around rather than ignored
Who it does not
Look elsewhere if
- You want a fixed number of kilos promised in writing
- You want a large class with music and a leaderboard
- You want a meal plan you follow without understanding it
- You are not willing to be measured at the start
Questions
Before you book
What does the first assessment cost, and what happens in it?
The consultation is free and runs 45 minutes. It covers where you are now across physical, mental, lifestyle and health, including your goals, any injuries and what you have already tried, plus an InBody body composition reading and a movement screen. If you go ahead, the full baseline testing takes two hours and happens before anything is written.
Will I get a body composition analysis and an individualised plan?
Yes to both. InBody bioelectrical impedance separates fat mass from lean mass, so when the scale does not move we can still see whether the work is landing. The plan is written off your own baseline, and coaching, physiotherapy and nutrition read the same client file, so you get one plan rather than three opinions.
Will you tell me which programme suits me, and how many sessions a week?
Yes. That is the point of the assessment. You leave knowing which programme fits, how many sessions a week and how long it should run. Frequency is set on your schedule and what you are training for, not on a template.
Is the cost of the assessment taken off the programme if I go ahead?
The consultation is free, so there is nothing to take off. If you want the full physical screen with a written report before committing to anything ongoing, that is the Jumpstart, 15,000 baht for 5 appointments over 2 weeks. If you go on to a coaching package within 14 days, the 15,000 baht comes off its price.
When can I start?
Any time. Clean and Lean is 24 sessions run at 2 a week over 12 weeks, paid upfront, so it does not wait for a group to fill. Book the free consultation, we take your baseline, and week 1 starts when your diary says it does.
What exactly do you measure?
Body composition on InBody, grip strength, a 10 second one leg stand, a sit to stand from the floor, VO2, a movement screen and strength testing. Body composition is repeated every 2 weeks. The rest is repeated at week 12 against your baseline. No skinfold calipers, and nothing estimated from a photograph.
Is this a group class?
No. Semi-private means a small group with your own coach, who writes your programme and watches your sets. It is not a class with a set workout for everybody in the room.
How many sessions a week?
You choose 2, 3 or 4. Your coach will tell you honestly which of those fits what you are trying to do and the time you actually have.
Do I have to follow a meal plan?
No. You get nutrition coaching, which is the skill rather than the sheet. The point is that you can still make good decisions in week 20 without anybody sending you a document.
What happens if something hurts?
The physiotherapy team is on the same floor and reads the same client file. The training gets changed around the problem rather than stopped, and nothing here is treated as a medical claim.
Is there a contract?
Flexible sessions or monthly plans, built on your commitment and your goals. We will not promise you a result, because the only honest promise is that we measure you every two weeks and change the plan when the number has not moved.
What if I have never trained before?
That is a normal start. Weeks 1 and 2 are activation, isometric work and technique before any meaningful load, which is the same sequence we would use for somebody coming back from an injury.
Start with a conversation
The consultation is free. We show you the 12 weeks we would build for you and what we would measure. You decide if you run it.
Or call Call us, Mon to Fri 7am to 8pm, Sat and Sun 8am to 4pm
Where to start
The first step is a free consultation. You get a baseline with an InBody scan, a look at how you move, and a plan for the first block. From there, coaching runs through our personal training in Bangkok, with food built around your numbers in nutrition coaching. If pain is what has stopped you training, the physio team is one floor below the gym.