Apr 17, 2026 - An Updated Training Plan
While living on Koh Samui, it’s impossible not to notice how fitness has become part of everyday life nowadays. Every morning, Thai boxers and early risers are jogging along the island’s streets, while gyms, Muay Thai camps, and wellness centers buzz with energy. It feels like the whole island is moving—and I try to keep up.
You might find me lifting weights at
Elite Gym and Fitness in Chaweng, taking brisk walks outdoors, or sneaking in a few exercises at home while watching TV—because who says fitness can’t be fun? Training for me isn’t just about lifting weights or burning calories; it’s about building a routine that challenges the body, sharpens the mind, and keeps injuries at bay.
I work out almost every day, but the gym only sees me three times a week. During those sessions, I tackle my 24 sets to technical failure, with the exception of compound lifts—deadlifts and squats—because pushing those to the limit carries too much risk. A typical workout takes about 1.5 hours, and by the end, I’m usually both exhausted and exhilarated.
Strength & Hypertrophy
My strength sessions mix a few heavy compound lifts like deadlifts, leg presses, and squats with targeted work for shoulders, back, chest, arms, and legs. The goal is balanced development, and the process is intense—but nothing beats the satisfaction of finishing a challenging session. These days, I rotate between dumbbells, kettlebells, barbells, and machines, though machines get the lion’s share of attention lately.
Aerobic & Cardiovascular Training
Aerobic workouts are my chance to mix things up. Kickboxing, boxing, and Muay Thai are great for flexibility, keeping your reflexes sharp and providing a thrilling adrenaline rush. On other days, a brisk one-hour walk is enough for active recovery and mental clarity. These sessions aren’t just about burning calories—they’re moments to breathe, think, and recharge.
Prehabilitation & Longevity
Finally, prehab exercises have become an essential part of my routine. I may not be a young man anymore, but targeted movements that strengthen joints, improve flexibility, and prevent injuries ensure I can keep training consistently for years to come. Think of it as an investment in the future.
Below is a snapshot of my updated weekly workout program...
Apr 15, 2026 - Guy with Endless Energy
We now have a kitten! Our first cat since moving to Thailand 22 years ago. We’ve had two dogs along the way, but only one is still with us—our loyal Goldie. When I was a child, all our cats were named Pio, so it felt only natural to give this tiny new friend the same name. Our Thai friend Tong found the little furball alone, without its mother, and now it’s part of our family. We’re excited to give Pio a new home, lots of love, and maybe a bit of mischief too!
Goldie isn’t exactly thrilled about our new kitten. She’s an old dog, and Pio’s endless energy is keeping her on her toes! For now, it’s a funny mix of curiosity and mild exasperation—but I’m sure they’ll be the best of friends in no time.
"Animals have come to mean so much in our lives. We live in a fragmented and disconnected culture. Politics are ugly, religion is struggling, technology is stressful, and the economy is unfortunate. What's one thing that we have in our lives that we can depend on? A dog or a cat loving us unconditionally, every day, very faithfully."
Jon Katz
Apr 13, 2026 - Ok, Here We Go
Major social media platforms have almost killed the blog as a phenomenon, yet I still love the freedom to think, write, and design whatever I want.
As some of you may have noticed, I no longer have a Facebook account. Over the past year, I’ve been repeatedly suspended and forced to verify my identity. Facebook seems to think I’m a bot! I’ve been using the same internet connection almost all the time and have never used a VPN. A while ago, I was suspended for what must have been the tenth time and I can only guess why this happened. I've been using my old iMac a lot, and Facebook's AI probably flagged my outdated browser and system as "suspicious." Modern platforms check devices, browsers, and locations to verify users, and older hardware can sometimes trigger extra security checks. But enough is enough. No more Facebook.
Facebook is great for keeping in touch with friends and family, but I’d love to escape the endless advertising that clutters the platform. Here, I can write whatever I want and design the site exactly the way I feel. It’s pure freedom. I design and code everything myself — it’s my little playground for creativity! Someday, I’ll add a comment section to each post so you can join in, but for now, that’ll have to wait a bit.
Thanks for stopping by, and feel free to come back anytime! I’ll be sharing new posts regularly — often every day — so you can drop by and discover stories and (maybe a few) insights straight from my mind to yours. Want to leave a comment or just say hi? Use the form at the bottom of the page — I promise I read every single message that comes through.
Have a really nice Songkran!
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