BASE Lowdown: Personal Training Coach Stephany BASE Lowdown: Personal Training Coach Stephany BASE Lowdown: Personal Training Coach Stephany

BASE Lowdown: Personal Training Coach Stephany

Getting the Lowdown on BASE personal trainer and group class coach, Stephany.

Stephany is a half Thai-Austrian NASM certified coach and spinning instructor. With a warm personality, Stephany has helped many beginners get started on their fitness journey.

Learn more about Stephany’s training style on BASE Team profile page.

What’s non-negotiable for you when it comes to fitness and health?

DIET. A ‘balanced diet’. When it comes to working out, everyone can do it easily. However, diet is very important. People don’t like to hear it but that’s what they have to accept. You have find a diet that suits you and YOUR lifestyle.

See it as a ‘lifestyle change’, something that you are able to continue for the rest of your life. Work out regularly, listen to your body. You don’t have to be extreme, you just have to be consistent.

What’s a typical breakfast for you?

Chia seed pudding with banana, dates and figs and can’t forget the peanut butter OR scrambled eggs with whole wheat toast, topped with avocado and smoked salmon. Can’t forget the coffee on the side too!

How do you manage your training and diet when you’re on holiday?

When I’m on holiday I want to enjoy it! I don’t work out but I make sure I find activities to do every single day, such as hiking and exploring different places every single day. That way I know I’m always moving and staying active. Most importantly I stick to eating healthy foods.

What’s your best strategy to stay motivated?

Remind myself everyday what my goal is. I set small achievable
goals that I know I can reach within a few months. Once I’ve reached my goal, I set a new one. There’s always something to improve on.

The best thing we can do for ourselves is…

Love yourself and never compare yourself to anyone, because every second you spend comparing is a second you could be using to step up your game.

What’s your go-to snack?

Nuts and fruits

What do you do to relax?

Schedule a brunch with a friend. Sit down with good (healthy) food and have a great catch up session.

What’s your post-workout routine?

Definitely wash your face straight away to prevent skin issues. Cool down a little and find a small snack to re-fuel.

Sum up your dietary approach in a sentence?

I eat a lot of vegetables. I always include vegetables for both lunch and
dinner. Stick to unprocessed foods. Listen to your body and choose the
best thing for it

Being a good personal trainer means…

To me, being a great personal trainer means caring about your clients and understanding them. Pay attention to every single detail about them.

What’s the biggest diet mistake or misconception?

I truly believe in intuitive eating, which means listening to you body. If you’re hungry eat. If you’re not, don’t. Skip the diet, just eat healthy.

I don’t believe in “diets”, they are short term fixes. Choose something that you know you can do for the rest of your life.

What are your top tips for how to keep your energy levels up?

Eat! Sleep! And Move!
1) Eat healthy – your body will love you for it (of course treat yourself every now and then and don’t be too hard on yourself).
2) Get at least 7-8 hours of deep sleep every night.
3) Stay active! Especially for me, working out first thing in the morning actually wakes me up and keep my energy up high for the whole day!

I believe everyone should…

Enjoy the process when it comes to health and fitness. Find something that you love doing. A healthy lifestyle isn’t about what you lose, but its about what you gain.


“Love yourself and never compare yourself to anyone, because every second you spend comparing is a second you could be using to step up your game.”

-Stephany

3,2,1… GO

Best Bangkok Healthy Eatery?  Broccoli revolution & Salad bar at Gourmet
Favorite Cheat Meal?  PASTA. Always loved Italian food since I was a kid.
Favorite Exercise? Functional / HIIT / Rhythm cycling 
Most-hated exercise? Barre
Weird fact about you?  I’ve got PCOS. A condition that affects a
woman’s hormone levels. Women with PCOS have a hormonal
imbalance and metabolism problems that may affect their overall
health and appearance. I’ve struggled with fat loss myself, which
makes it much harder as I also have metabolism issues, however I’ve
learnt how to take control of it.
One thing you can’t live without? Dark chocolate and pasta