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Excuse Busters: Make goals, hit goals – stay beautiful Phuket



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PHUKET: Have you ever started a fitness program and then quit? If you answered yes, you’re not alone. Many people start fitness programs and end up stopping when they get bored or if it takes too long to see results. Here are a few tips to keep you motivated and looking good for those beautiful beach days in Phuket.


Start off with simple goals, then progress to long-term goals. Remember that your goals must be realistic and achievable.

It’s easy to get frustrated and give up if your goals are too ambitious. For example, if you haven’t exercised in a while, an effective short-term goal might be to walk for 10 minutes per day a few times a week. An intermediate goal would be to take that up a notch and walk for 30 minutes five times a week. The longer-term goal could then be to do a five kilometer walk.


Even if you already have a routine and know which machines to use and how, pay for a personal trainer. Since most of us charge if you cancel last minute, you’ll be less inclined to recline on the sofa watching The Walking Dead rather than hitting the gym like you’d planned.

Sure, times are financially tough for most of us, but this means you should be cutting back on unnecessary costs – and your health doesn’t quite fit the bill.


Find sports or activities that you enjoy, then vary the routine so that you stay on your toes. If you’re not enjoying your workouts, try something different.

Join a volleyball game on Karon Beach, take up Muay Thai in one of many gyms on Phuket or just take the salsa dancing class at the Green Man in Chalong. You could also just check out the fitness classes at your local health club. Go on, discover your hidden athletic talent.

The key is to remember that exercise doesn’t have to be drudgery. You’re more likely to stick with a fitness program if you’re having fun.


Even if it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity.

You can also slip in physical activity throughout the day: take the stairs instead of the elevator; walk up and down sidelines while watching the kids play sports; pedal a stationary bike or do strength training exercises while you watch television at night.


Many people have been living an unhealthy lifestyle for years, and then suddenly realize the disastrous effects it has. They have come to a breaking point and finally decide to make a change, but they are almost always unrealistic.

They try to reverse years of abuse in just two weeks or less. They go from no exercise to training every day. They go from eating junk food to the newest calorie-deficit fad diet. These people end up tired all the time, hungry all the time and even more depressed than they were before. If they lose weight, it’s usually water weight and muscle loss.

To keep yourself on track, change your lifestyle slowly. Don’t have a two-week plan, have a one-year plan.


You might find that it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals and remind you that you’re making progress.

If you have any fitness or nutrient questions you would like to be addressed by the Excuse Busters, contact Krix and Craig through

Krix Luther is a fully qualified personal trainer with nearly a decade of experience specializing in strength and conditioning. For more information about Krix and his services, visit

— Krix Luther


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Archiving articles from the Phuket Gazette circa 1998 - 2017. View the Phuket Gazette online archive and Digital Gazette PDF Prints.

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