Benchmarks: Week Nineteen

Aaron 3Welcome to Phuket Fit’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. At my heaviest weight eighteen-months ago, I weighed in at 160 KGs.  I’m here at Phuket Fit to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here eleven months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Tire flips, suicide planks and burpees give me nightmares.

Approaching Your Small Goals

Coming off a plateau week, its important not to panic. Even though the last few weeks have had a small yo-yo effect on my weight, it’s important to believe in what you’re doing and stick with your plan. When you start to notice a long-term slowdown or reversal in your weight loss, that’s when you need to start from scratch and try new things. Luckily, my weight is still heading in the right direction, so there aren’t any alarm bells sounding at the moment. One thing you can do to help stay motivated, is to set small goals for yourself. It can be a new fastest time up Buddha or even reaching a certain weight threshold. I know that I’m really looking forward to getting below 220 LBS, which will be the lowest I’ve weighed in over ten years.

Smart Choices On The Weekend

Aaron 4

The weekend can be a tricky time at camp. Most of the classes don’t run on the weekends, so it’s up to each person to stay active and to continue eating in a healthy way. Often some of your friends might want to go out partying on a Saturday night. Not wanting to be anti-social, you go with. The temptations are everywhere around you. Sugary high-calorie alcoholic drinks and salty greasy bar food is available wherever you turn. You don’t have miss out on fun times with your friends, just try to be smart about it. Instead of drinking a high-calorie beer, maybe try a vodka soda with a couple lime wedges. It’s a lot fewer calories, but you won’t feel like you’ve been left out of the fun. It’s also a good idea to eat before partying, so you won’t feel the temptation to eat poorly once you’ve started drinking.

Working Out With Friends

Another great way to stay motivated at camp is by creating a support system of friends to train with. It doesn’t take long at Phuket Fit to meet a bunch on interesting and motivated people, who are all on a similar fitness journey. Interact with them outside of class, but also find out what classes they’ll be taking. Working out with a friend is an excellent way to help push your training to the next level.

Aaron 1The End Of Week Nineteen

I step on the scale, and I’m thrilled to see my weight is 229.9 LBS. Almost three pounds down from last week, and less than ten pounds to reaching my short-term goal. Even if you find yourself occasionally gaining weight from week to week, its important to pay attention to the overall trends on the scale. Things like water retention and muscle mass increases can effect the scale from week to week, so it’s important not to obsess too much over any one weigh-in. Its easier said than done, though. Just keep moving forward and youll make it to your goal. Never give up. Theres no failure in falling down, just in not getting back up.

Aaron 2What’s Up Next?

I’ve been feeling a bit sick this week, so we’ll see how that affects my upcoming weight loss. Adding insult to injury is a day-long visa run to Burma that will also take away from my training time. Seems my overall results are going well, though. So, I’ll be following mostly the same training and food pattern this upcoming week.

Have a great week of weight loss! If you set your mind on it, I know you can do it!

Extreme 30 Day Transformation: Josh Vs. Andy Results

With 54% Of The Vote


Congratulations To

Josh Mitchell


For Winning The

Extreme 30 Day Transformation


As A Prize To Reward His Success,

Josh Has Been Awarded


A Phuket Fit & MMA Zip Hoodie!


(Available At The TMT Gear Shop)


Congratulations To Both Competitors!


If you’ll be at Phuket Fit for at least a month and you would like to challenge someone to the transformation of a lifetime, e-mail and let me know. We can’t wait to see you around camp!

Extreme 30 Day Transformation: Josh Vs. Andy Voting



Phuket Fit is proud to present our newest feature. Every month, two Phuket Fit guests will challenge each other to see who can achieve the most impressive fitness transformation in thirty days.

Well start each round by introducing our competitors and showing you their before photos. Then thirty days later, we will reveal their after shots and youll be able to see the fantastic changes theyve made.

 Big Mac 2

That was 30 days ago.

Now, its up to you.

Help us decide a winner by voting for which guest has made the most impressive transformation by commenting on or on Phuket Fits Facebook page. Comment on either the blog or the Phuket Fit Facebook post saying either “Josh” or “Andy” to register a vote. Only one vote allowed per person. Voting will be open throughout the entire weekend, and will close on Monday afternoon.

On Monday night, the votes will be tallied and the winner will walk away with some great Phuket Fit swag!

You ready to see their fantastic results? Here they are…




Josh Mitchell


From: Portsmouth, UK

Age: 25

Height: 177 cm

Starting Weight: 84 KG

Final Weight: 80 KG

Occupation: Bar Manager



Andrew Thorne

Test 2

From: UK & Australia

Age: 29

Height: 177 cm

Starting Weight: 76 KG

Final Weight: 76 KG

Occupation: Undetermined


Vote below for who had the most impressive transformation by commenting either “Andy” or “Josh” to help decide the champion!

If youll be at Phuket Fit for at least a month and you would like to challenge someone to the transformation of a lifetime, e-mail and let me know. We cant wait to see you around camp!



Victories: Abdullah Alkarafi Down 11 KGs In Six Weeks

Abdul 4A 29-year-old from Kuwait, Abdul has been spending his time working as a technician for airport navigation systems. Working long hours didn’t leave him with much time to exercise or eat well and he wasn’t even sure where to start. A month and a half ago he took a big leap into the unknown and ventured out to Phuket Fit to lose weight and recapture his fitness. This is his story…

How did you find out about Phuket Fit?

I was meeting with my family and a cousin of mine suggested I check out sports and fitness camps abroad. I checked on the web when I got home and found Phuket Fit. It had great reviews and I decided to come.

Abdul 3

What first made you want to come to Phuket Fit?

I came to lose weight. That was my big goal.

Did you have a certain amount of weight in mind that you wanted to lose?

I was hoping to lose at least 15 KGs, and I’ve lost 11 KGs so far. I’m very happy to lose that much.

What classes were you taking at Phuket Fit?

The first two weeks, I was doing four classes a day. Yoga and Body Fit in the morning, then Cross Training and Muay Thai in the afternoon. I could handle it the first week, but then after that my knee was killing me. I had to cancel the Muay Thai and just stick with the other classes. I also tried some of the Western Boxing classes and did private weight sessions with Peter the Hulk.

Abdul 2

How did you fight through the knee pain?

I stopped doing running and jumping. I just had to adjust the classes to do the exercises I was able to do. It’s very flexible.

What accomplishments at Phuket Fit are you proud of?

Losing 11 KGs and also running Big Buddha. The first time I did it in over seventy minutes but the most recent time I’ve done it in under an hour.

What advice would you give to someone thinking about coming to Phuket Fit?

It’s easy to tell yourself not to go to Phuket Fit, but you have to convince yourself to do it, and then just come. When you are in your country, it’s like, “This is a big challenge. Why am I doing this?” but you have to do it.

Abdul 1Have you learned anything that you’ll use back home?

I learned that I have to move. Move my body. I will do more cardio and lifting when I get home. I can’t do all the same things because I have to work, but I can at least do one or two hours a day. I don’t want to lose my progress.

Do you plan on coming back to Phuket Fit?

Yes. I hope so. I am wishing to come back for another two months. I want to continue to do sports at home and come back here again.