Vishal, Author at SYNRGY FITNESS

HYROX Thailand – It’s Coming in 2025!

Posted on 13 December 202413 December 2024 by Vishal

What is HYROX?

It’s official—HYROX is coming to Thailand! This global fitness race is making waves worldwide, attracting athletes from all walks of life.

HYROX isn’t just another fitness race. It’s a groundbreaking event designed for everyone, no matter your fitness level. The format is simple yet challenging. Each race follows the same structure, so you can see how you stack up against competitors on a global leaderboard.

The HYROX Race Format

Here’s what you’ll face:

A 1km run.
One functional workout.
Repeat this sequence eight times.

Sounds intense? It is—but that’s what makes it so exhilarating!

Why HYROX is Different

All HYROX events take place in massive indoor arenas. This setup creates an electrifying, stadium-like atmosphere. The energy is unmatched, and the experience is unforgettable.

HYROX Thailand!

Thailand’s first-ever HYROX race will happen on May 24th, 2025. You can find all the details on the official HYROX website or their Instagram page.

Plenty of Time to Train

At the time of writing, you still have over five months to get race-ready. This means you can train to perform at your absolute best, whether it’s your first HYROX race or if you’ve got multiple under your belt.

To prepare for the upcoming race, consider professional personal training. This will help you focus on improving your strength, conditioning, endurance, and mobility. This type of preparation will help you:

Run faster.
Build strength.
Avoid injuries.

Join the Global Fitness Movement

Do you think you have what it takes? Lace up your sneakers and join the global fitness revolution! Start training today to become the best version of yourself, ready for HYROX Thailand. What better way to begin your preparations than to start a fitness program with professional personal trainers – to help you perform your very best!

Let’s go, HYROX Thailand!

Bangkok Hyrox Gyms

Posted on 2 May 20242 May 2024 by Vishal

Bangkok Hyrox – Official Partner Gyms in Bangkok

In a similar way to how CrossFit blew up in Bangkok over the past several years, the Bangkok Hyrox community has absolutely exploded in more recent years. With Hyrox events taking place in Asian countries, athletes in Thailand have been upping their game and competing in these events abroad. They patiently wait for the first official Hyrox event to take place in Thailand, hopefully in 2024 (at the time of writing this article).

Since Hyrox involves a lot of running, partner gyms will usually have space to run either indoors or outdoor, or have machines to run on like treadmills or air-runners. We’ve compiled a list of the current partner gyms in Bangkok from the official Hyrox website so you can find one near you to join.

Below is our list of Hyrox partner gyms in Bangkok in alphabetical order (all information was obtained from their websites at the time of publishing):

BASE

BASE is a well-established gym in Bangkok that offers both group classes and personal training.

Price: starts from 4,600 baht per month (based on yearly membership, 16 sessions per month)

Location: Amarin Unit 2F-S11-01/2 Gaysorn Amarin, Phloen Chit Rd., Lumphini, Phatum Wan, Bangkok 10330

Encore Training Club

Encore Training Club is a very successful and popular gym that offers group classes and personal training. Their light aesthetics and high-floor location with a great view makes them stand out amongst other similar gyms.

Price: starts from 4,250 baht per month (based on yearly membership)

Location: Building 1, 11th Floor, Phanjaphum Building, 127 S Sathon Rd, Yan Nawa, Khet Sathon,10120 Bangkok

Iron Hive

Iron Hive is a fantastic gym for weightlifters and powerlifters – and now Hyrox athletes. They offer a variety of hugely successful Hyrox classes, but be quick as they tend to fill up quick!

Price: starts from 4,000 baht per month (based on yearly membership)

Location: 1022 Soi Sukhumvit 42/1, Phra Khanong, Khlong Toei, Bangkok 10110

OnTrack

OnTrack gym is well known for hosting fitness events they call “races”. They are a relatively new and hugely popular gym with a dedicated community base. Their coaches are great and very friendly, and their equipment is all top-notch.

Price: starts from 400 baht per class (based on a 48 class credit package)

Location: 483/1 Rama III Rd, Bang Khlo, Bang Kho Laem, Bangkok 10120

Bangkok Hyrox Gyms

And that’s a wrap! This is our list of Hyrox partner gyms in Bangkok – we’re sure that no matter in which part of Bangkok you’re based in, you shouldn’t have too much trouble joining one of these gyms to get your Hyrox fix in.

Why 10,000 Steps Per Day Is Good For You

Posted on 2 February 20233 December 2024 by Vishal

One of the most popular walking goals is to take 10,000 steps per day, which is considered to be a benchmark for achieving overall health and fitness. Walking is a simple and accessible form of physical activity that has been shown to have numerous health benefits. But why exactly is reaching 10,000 steps per day so beneficial for our health?

Weight Control

First and foremost, taking 10,000 steps per day can help with weight loss and maintaining a healthy body weight. Studies have shown that people who take at least 10,000 steps per day tend to have lower body mass indexes (BMIs) and smaller waist sizes than those who take fewer steps. This is because walking is a form of aerobic exercise, which can burn calories and promote weight loss.

Cardiovascular Health

In addition to helping with weight loss, taking 10,000 steps per day can also improve cardiovascular health. Regular physical activity has been shown to lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease. Walking is a low-impact form of exercise, which makes it a great option for people who are looking to improve their cardiovascular health but may not be able to engage in more intense forms of exercise.

Mental Health

Walking is also good for mental health, it can reduce symptoms of depression and anxiety, improve overall mood, and boost cognitive function. Regular physical activity has been shown to increase the production of endorphins, which are the body’s natural “feel-good” chemicals. This can help to reduce stress and improve overall mental well-being.

Bone Health

Furthermore, walking 10,000 steps per day can also improve bone health. Regular physical activity can help to strengthen bones and reduce the risk of osteoporosis, a condition that causes bones to become brittle and fragile. Walking is a weight-bearing exercise, which means it can help to stimulate bone growth and strength.

Better Sleep

Finally, getting your steps in can also help you to achieve better sleep. Regular physical activity has been shown to improve the quality of sleep and reduce the risk of insomnia. Walking can also help to regulate your body’s internal clock, which can make it easier to fall asleep at night.

10,000 Steps Per Day

In conclusion, reaching the goal of 10,000 steps per day can be a great way to improve overall health and well-being. It is a simple and accessible form of physical activity that can help with weight loss, cardiovascular health, mental health, bone health, and sleep. It is also worth noting that 10,000 steps per day is not a magic number, and everyone should consult with their doctor, professional personal trainer or dietitian to determine an appropriate goal for themselves.

Exercise Can Improve Dementia Symptoms

Posted on 29 January 20233 December 2024 by Vishal

Research has also shown that exercise can help prevent and even improve symptoms of dementia. While weight training and exercise is a powerful tool for maintaining physical and cognitive health as we age, and it’s commonly known for its ability to improve muscle mass, strength, and bone density, it can also improve dementia symptoms.

Dementia is a degenerative brain disease that affects memory, thinking, and behavior. It’s a major public health concern, especially as the population ages. There is no cure for dementia, but research has shown that lifestyle factors, such as physical activity, can help reduce the risk of developing the disease and improve symptoms for those who have it.

Improve Dementia Symptoms - Cardiovascular Health

One of the ways weight training can help with dementia is by improving cardiovascular health. A healthy heart and blood vessels are essential for delivering oxygen and nutrients to the brain. Weight training can also improve insulin sensitivity, which can help prevent diabetes, a risk factor for dementia.

Improve Dementia Symptoms - Brain Studies

Weight training can also directly benefit the brain. Studies have shown that resistance training can increase the size of the hippocampus, a region of the brain that is important for memory and spatial navigation. Additionally, weight training can improve cognitive function, including executive function and processing speed.

Another benefit of weight training is that it can increase social interaction and sense of community, which can improve mood and cognitive function.

It’s important to note that weight training should be part of a comprehensive approach to preventing and managing dementia that also includes a healthy diet and social engagement. It’s always a good idea to consult with a doctor before starting any new exercise program, especially if you have any health concerns.

Exercise Can Improve Dementia Symptoms

In conclusion, weight training can be an effective tool for preventing and managing dementia. By improving cardiovascular health, increasing brain size, and improving cognitive function, weight training can help older adults maintain their physical and cognitive health as they age. If you would like to begin your fitness journey, contacting and starting with professional personal trainers could be a great way to make sure you’re taking the best actions for you.

5 Ways to Building Bigger Glutes

Posted on 26 January 202326 January 2023 by Vishal

Building bigger glutes can be a goal for many people, and it’s no secret that having bigger glutes can be both aesthetically pleasing and beneficial for overall fitness. But how do you go about achieving a more toned, sculpted behind? Here are 5 ways to get bigger glutes:

Squats

Squats are one of the best exercises for building glute strength and size. They work all three muscles of the glutes (gluteus maximus, medius, and minimus) and are a compound exercise that also targets the quadriceps and hamstrings.

Deadlifts

Similar to squats, deadlifts are a compound exercise that works the glutes, hamstrings, and lower back. Deadlifts are a great exercise for overall muscle development, but they specifically target the glutes and can help to build size and shape.

Lunges

Lunges are an effective exercise to work the glutes, and they can be done with or without weights. Lunges, especially the ones that are done with weights and/or with a barbell, will put a lot of tension on the glutes muscles and help to build size.

Glute Bridge

Glute bridges are a great exercise for targeting the glutes, and they can be done with or without weights. They are relatively simple to perform and can be done at home or in the gym.

Step-Ups

Step-ups are a great exercise for targeting the glutes, and they can also be done with or without weights. Step-ups are an effective exercise for building size and shape in the glutes and legs.

Building Bigger Glutes

In addition to these exercises, it’s important to make sure you’re getting enough protein in your diet to support muscle growth and recovery. And make sure you’re progressive in your exercise routine, meaning increasing the weight or reps as you get stronger. It’s also important to incorporate a variety of exercises to target different areas of the glutes and to avoid overtraining a single muscle group. Remember that results don’t happen overnight, consistency and patience is key to achieving your goal. If you’d like help with achieving this yourself, consider reaching out to professional personal trainers or for one-on-one personal training or online coaching to help you on your journey to building bigger glutes.

7 Benefits of Training

Posted on 24 January 202324 January 2023 by Vishal

The benefits of training are an essential aspect of maintaining good health. Whether you’re a professional athlete or just someone looking to stay in shape, regular exercise can have a significant impact on your overall well-being. In this blog post, we’ll explore 7 reasons why training is so important for your health.

Improves cardiovascular health

Regular exercise is one of the best ways to improve heart health. By getting your heart rate up and maintaining a consistent workout routine, you can lower your blood pressure, reduce your risk of heart disease, and improve your circulation.

Increases muscle strength and endurance

Strength training is an important part of any fitness routine. By building and maintaining muscle mass, you can improve your overall physical function and reduce your risk of injury. This can help you perform everyday tasks with ease and also maintain your independence as you age.

Boosts immune system

Regular exercise has been shown to improve the function of the immune system, helping to fight off illness and infection. This can help you stay healthy and avoid getting sick, especially during cold and flu season.

Enhances mental health

Exercise has been proven to be one of the most effective ways to improve mental health. It can reduce symptoms of anxiety and depression, improve mood, and enhance cognitive function.

Helps with weight management

Regular exercise, combined with a healthy diet, can help with weight management and prevent obesity. This can help you maintain a healthy weight and reduce your risk of chronic diseases such as diabetes and heart disease.

Improves flexibility and balance

Training can help improve flexibility and balance, reducing the risk of falls and other injuries. This can help you stay active and independent as you age.

Promotes better sleep

Regular exercise has been shown to improve sleep quality and duration, which can help with overall health and well-being. This can help you feel more refreshed and energized throughout the day.

Benefits of training

In conclusion, the benefits of training are essential for maintaining good health. Whether you’re looking to improve your cardiovascular health, increase muscle strength and endurance, boost your immune system, enhance your mental health, manage your weight, improve your flexibility and balance, or promote better sleep, regular exercise can help you achieve your goals. So, start training today and take control of your health and well-being.

7 Ways to Lose Weight Quickly

Posted on 21 January 202324 January 2023 by Vishal

To lose weight quickly, it can be challenging, but it is possible with the right combination of diet, exercise, and lifestyle changes. However, it’s important to note that rapid weight loss methods can be unhealthy and are not sustainable in the long term. It’s always best to consult with a healthcare professional before starting any weight loss program.

Create a calorie deficit

One of the most effective ways to lose weight quickly is to create a calorie deficit. This means that you need to burn more calories than you consume. You can do this by reducing your daily calorie intake or increasing your physical activity. Keep track of your calorie intake using a food diary or an app.

Eat a balanced diet

To lose weight quickly, it’s essential to eat a diet that is high in protein and low in carbohydrates. Proteins help to build and repair muscle tissue, and they also keep you feeling full for longer. Eating a diet that is low in carbohydrates can help to reduce cravings and lower insulin levels, which can help to burn fat.

Exercise regularly

Exercise is a crucial component of weight loss. It helps to burn calories and boost metabolism. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, every day.
Drink water: Drinking plenty of water can help to boost weight loss by keeping you hydrated and flushing out toxins. Aim to drink at least eight glasses of water a day.

Get enough sleep

Adequate sleep is essential for weight loss. When you’re sleep-deprived, your body produces more of the hormone ghrelin, which increases appetite and makes it harder to lose weight. Aim for at least 7-8 hours of sleep per night.

Manage stress

Stress can lead to weight gain by increasing cortisol levels, which can cause an increase in appetite. Finding ways to manage stress, such as through yoga, meditation, or therapy, can help to reduce cortisol levels and promote weight loss.

Track progress

Keeping track of your progress is important to see whether the methods you’ve chosen are working. You can track your progress by measuring your weight, body fat percentage, and taking progress photos.

Remember, losing weight quickly is not always healthy and sustainable, so it’s important to consult with a healthcare professional before starting any weight loss program.

5 Benefits Of Children’s Exercise

Posted on 13 January 202313 January 2023 by Vishal

Exercise is an important aspect of a healthy lifestyle, and it’s never too early to start. In fact, incorporating physical activity into a child’s daily routine can have numerous benefits that extend far beyond just physical health. Here are five benefits of children’s exercise:

Improves Physical Health

Exercise helps children maintain a healthy weight, improves cardiovascular health, and strengthens muscles and bones. It also helps to reduce the risk of chronic diseases such as obesity, diabetes, and heart disease.

Enhances Mental Health

Regular exercise has been shown to improve mood, reduce stress and anxiety, and enhance cognitive function in children. It also promotes better sleep, which is essential for a child’s overall well-being.

Boosts Self-esteem and Confidence

Exercise can have a positive impact on a child’s self-esteem and confidence. As children see their fitness levels improve, they will feel more capable and competent in their abilities, which can lead to greater self-confidence and self-esteem.

Encourages Socialisation

Children's Exercise Encourages Socialization

Exercise can be a great way for children to socialize and make new friends. Participating in team sports, for example, can help children learn how to work together, communicate effectively and develop a sense of camaraderie.

Provides an Outlet for Energy

Children have a lot of energy, and exercise is a great way for them to burn off that excess energy in a healthy and constructive way. It also helps to keep them active and engaged, which can prevent boredom and restlessness.

In conclusion, children’s exercise is an essential part of a child’s development and should be incorporated into their daily routine. From physical health to mental well-being, there are numerous benefits that come with regular physical activity. Encourage your child to find an activity they enjoy and make it a regular part of their daily routine, or even start personal training with professional coaches to make sure they exercise correctly and to the best of their ability.

7 Reasons Why You Need A Personal Trainer

Posted on 11 December 202211 December 2022 by Vishal

Are you tired of struggling to stay motivated and on track with your fitness goals? Are you bored with your current workout routine and looking for something new and exciting? If so, hiring a personal trainer might be just what you need to take your fitness to the next level.

Here are seven reasons why a personal trainer can be a valuable addition to your fitness routine:

Customized workouts

A personal trainer will create a workout plan that is tailored to your individual needs, goals, and abilities. This means you’ll be doing exercises that are specifically designed to help you achieve your goals, whether that’s losing weight, building muscle, improving your endurance, or something else.

Personal trainers teach proper form and technique

A personal trainer can help you perfect your form and technique, which is essential for getting the most out of your workouts and avoiding injury. They can watch you as you exercise and give you feedback and guidance to help you improve.

Motivation and accountability

A personal trainer can provide the motivation and accountability you need to stay on track with your fitness goals. They’ll push you to work harder and keep you accountable for showing up and giving your best effort.

Personal trainers provide variety and challenges

A personal trainer can keep your workouts fresh and interesting by introducing new exercises and challenges. This can help prevent boredom and keep you engaged and motivated to keep working out.

Personal trainers give expert advice

A personal trainer is a fitness expert, and they can provide valuable advice on a wide range of topics related to health and fitness. They can answer your questions, provide guidance on nutrition and supplementation, and help you overcome any challenges or obstacles you may be facing.

Personal trainers save time

A personal trainer can save you time by designing an efficient and effective workout plan that maximizes your results. This means you won’t have to spend hours figuring out what exercises to do or how to structure your workouts, which can be especially helpful for busy individuals.

Reduce the risk of injury

Very similar to the second point above; a good coach can help you avoid injury by teaching you proper form and technique, modifying exercises as needed, and providing guidance on how to progress safely. This can help reduce the risk of injuries and keep you healthy and active.

Conclusion

A personal trainer can provide the personalized attention, expertise, and support you need to achieve your fitness goals and improve your overall health and well-being. It’s true many people who go to the gym can make great progress just fine on their own. But having someone monitor and motivate you can help in so many ways, no matter how advanced you are.

So if you’re ready to take your fitness to the next level and achieve the results you’ve always wanted, hiring a personal trainer is a smart move. Not only will they help you reach your goals, but they’ll also provide the support and guidance you need to maintain your progress and keep making progress in the long term. Don’t wait any longer – start your journey towards a healthier, happier, and more fit you today!

5 Tips to Stay Motivated in the Gym

Posted on 23 November 202223 November 2022 by Vishal

Exercise is widely known to have countless benefits for both our physical and mental health. It can help us to build strong muscles and bones, improve our cardiovascular health, and give us more energy. In addition, exercise has been shown to help reduce stress, anxiety, and depression. Despite all of these amazing benefits, it can be hard to stay motivated in the gym. Here are 5 ways that you can stay on track:

1. Set realistic goals

When we set ourselves up for success by setting achievable goals, we are more likely to stay motivated and stick with our workout routine. Make sure to consult with a professional personal trainer before starting a new workout program so that you know what is realistic for you to achieve.

Stay motivated in the gym by setting realistic goals

2. Find a workout buddy

Having somebody to go to the gym with can make working out much more enjoyable. You can help each other out by spotting each other during lifts, motivating each other to push yourself, and keeping each other accountable.

3. Take classes

If you find yourself getting bored with your current workout routine, try taking a class! There are many different kinds of exercise classes available, so you’re sure to find one that fits your interests. ClassPass is a great way to try out many different classes all over the world.

Taking classes can help you stay motivated

4. Get a gym membership

A lot of people are motivationally challenged when it comes to working out at home because there are so many distractions (television, social media, etc.). If you find it hard to stay on track when working out at home, consider getting a gym membership. This way, you’ll have access to all of the equipment and resources that you need in order to succeed.

5. Reward yourself

Give yourself small rewards (like a post-workout smoothie or new workout clothes) after reaching milestones in your fitness journey. This will serve as motivation to keep going so that you can reach your ultimate goal!

Stay motivated in the gym - Reward yourself

Keeping motivated in the gym

No matter what your fitness goals are, it’s important to find ways to stay motivated in order to achieve them. By setting realistic goals, finding a workout buddy, taking class, getting a gym membership, and rewarding yourself, you’ll be on your way to reaching your fitness goals in no time!