From Fat to Fit – How I lost 14 kilos in 1 year

I love food and I love eating. But, I don’t love dieting. I’m not one to turn down a piece of birthday cake or a glass of wine or beer during happy hour. But indulging a little too much and a little too often resulted in a slow gain of some extra kilos. I started realising I had too many kilos when I moved to Bangkok and went on a shopping trip. The small sizes in Thai shops can be a nightmare – imagine being told that the „L“ size is not going to be big enough. Excuse me?? Are you talking to me?

I knew it was time for a change. And I knew I needed help. Back home in Germany I have been a member of several fitness clubs but only managed to go there for the first month. I walked in and saw a hundred machines and had no idea where to start. I wandered, and eventually I got really frustrated and stopped going. I heard many times before that having a personal trainer has a lot of benefits, and can be well worth the investment.

Motivation was the primary key for what I looked for in a personal trainer. It needed to be someone that for whatever reason makes me want to go to the gym and do my best. If this person can motivate me to change my life outside of the gym, all the better.


And then I met David, an American English teacher living and working in Bangkok offering fitness lessons at a fair price. And most important, he’s a funny guy, down to earth and a real match. A happy meeting of minds, personalities, priorities and expectations. I couldn’t do workout with someone who has no sense of humor. I prefer to have fun during the exercises and with David I truly have.

We are now meeting 1 or 2 times per week, depending on my work schedule, for a 60 minutes training session at my condo’s gym. And those 60 minutes are intense: no playing with the mobile phone, no long breaks, no rest, no nothing. 60 minutes pure workout. David is not only there to provide me with a workout, but to walks me through it, helps me understand the movements, and pushes me to my fullest potential. But that’s not all, I figured out there are even more good reasons why you should go for a personal trainer:

1. Planning.

Instead of spending hours online, searching for a plan, a trainer will sit down with you, assess you goals, and create a plan for you so you don’t have to stress about it. David, for example, carries around a note book during the sessions and keeps track of sets and reps. In this way he sees how well I’m progressing and when it’s time to bump up the intensity.

2. Saving time.

We’re all guilty of puttering around the gym, wandering around between sets, and taking our sweet time every once in a while. It happens. A trainer will keep you on task and make sure you get in, get a good workout, and go.

3. Improving your form.

Not sure how to properly do a deadlift? A trainer will show you! And David has to repeat the exercises many times for me because I can’t remember. Or maybe i just act like I forgot them so I have an extra minute to relax? Just kidding David.. !

4. Learning new tricks.

There are so many different exercises that you have no idea about. Moves that you’ve never even heard of, and some that you look at and think, “how?!” A trainer will show you moves that are new and fresh to keep your workout routine exciting, and show you how to do moves that you’ve seen but weren’t sure how to try.

5. Getting better.

We’re all guilty of this at some point- backing away from the heavier weights or taking the speed on the treadmill down a notch, just in case. Having a helping hand to crank up the speed and help you push your limits can make all the difference. I know I said many times „I can’t do that David“, but at the end it always worked out.

6. Understanding the “why.”

We exercise like this. Great! But… why? A trainer will help to educate you and tell you the reasoning behind why we do what we do.

7. Accountability.

You actually have an appointment at the gym. So when you feel like pressing snooze and skipping it today, think again- someone’s waiting for you! No chance to cancel last minute. David would kill me right away!

I am now doing workout with David since one year, and if I look at my photos before & after I can clearly see a big difference. I lost 14 kilos in total and my body shape changed — but more importantly, I noticed a huge change in how I feel about myself. I know I will never be an „S“ sized girl, but that’s ok as I’m proud of myself. Proud of what I have achieved so far.

Before & After:

If you want to lose weight, get healthy and/or build muscle, hiring a personal trainer can be a step in the right direction. A good trainer can help you set up a program that meets your goals and teach you the best way to exercise. Finding and choosing a trainer can be a little confusing and, for some, intimidating. If you’re living in Bangkok, feel free to reach out to me and I will happily forward David’s contact details to you.

2 thoughts on “From Fat to Fit – How I lost 14 kilos in 1 year

  • Hi ! Give u a little surprised, is me khekpin today I went across to see your website story know that you are really having a challenging lifestyles over there ,The man in the first picture( David )handsome man he is the one who let you in one year lost 14kg. end up here .take care
    From. Khekpin

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