German supermodel Heidi Klum once said that she was proud of her developing age lines and that she wasn’t planning to get a nip-tuck. Sigourney Weaver also confirmed that she is getting more attractive with wrinkles… We’re happy they feel good, but there is such a thing as aging gracefully. Noticed how all Hollywood stars look 10-20 years less than their age? Look at Madonna! To help you achieve the seemingly unattainable goal, BK gives you the latest secrets on staying young and beautiful, from economical simple eating habits to heavy-duty, turn-back-the-clock treatments. We give you a breakdown by generations—20s, 30s and 40s. Simply skip straight to your section or read the whole story and sulk about what you could have done.

20s / 30s / 40s

IN YOUR 20s

Just as you wave goodbye to adolescent acne and say hi to glowing, radiant skin, you need to realize you are about to be attacked by the evil effects of time. In our 20s, the speed of skin cell regeneration drops by up to 28 percent, meaning your dead skin cells won’t shed as easily and when they do, they won’t be reborn as fast as when you were in your tweens. But good news is that time is still on your side. Take action now and you’ll save yourself from wrinkles to come.

You Are What You Eat

Thidakarn Ratanabanangkoon, a dermatologist at Samitivej Srinakarin Hospital, suggests you start simple—with your food, for example. Lamenting the rise of rice’s price? How timely! “Believe it or not, vegetables like potatoes, cabbage and carrots are good sources of carbohydrates—much better than what you find in rice and white bread,” says Dr. Thidakarn. “So it’s better to cut down on rice and add more greens to your anti-aging regimen.”

Though white bread is a big no-no, you should make white meat your new best friend. “Chicken and fish have less fat than red meat,” explains doctor Thidakarn. “Though that chunk of beef or pork you are having may appear lean, they actually contain hidden fat that you can’t see with your bare eyes.” Also, keep fats to a minimum by opting for healthy cooking methods like steaming, baking and grilling rather than deep-frying.

Milk Matters

Just as saving for a brand new Ford Focus or your mom’s retirement pays off if you start early, so does calcium storage. Women, particularly in our non-dairy part of the world, tend to be afflicted by osteoporosis, a disease that causes the bones to become fragile and easily break. “Don’t dismiss it as an elderly concern,” warns Dr. Thidakarn. “To build and maintain healthy strong bones, you need to treat them to adequate calcium and you need to start at an early age.” But no, you don’t need to pop calcium supplements yet. Milk or soymilk will do just fine.

Damage Prevention

Free radicals are villains that wreak havoc on your skin. These reactive elements roam around with an unpaired electron and they will attack the nearest healthy molecule to steal its electron—the action which contributes to aging. Environmental factors like pollution and penetrating UV rays also spawn free radicals, so don’t forget to put on your Tom Ford shades and use sunscreen on a daily basis. “If you regularly stay in the office, choose one with SPF 25-30, but the outdoorsy type should opt for SPF 50,” recommends doctor Thidakarn. Also because of free radicals, nothing takes years off your appearance faster than smoking and drinking, so do it in moderation or quit them now, if you want to keep your good looks longer.

Sweat It Out

Plan (and stick to) your exercise regimen. Working out not only helps you get rid of a wide waistline, but also strengthens your bones, relieves stress and keeps your hormones balanced.

Life in the Fast Lane

Shortcuts for 20-something

Acupuncture

What: Traditional Chinese acupuncture helps relieve aches and pains. It also claims to help you lose weight and quit smoking—the nemesis of a healthy skin.
The good: Soft, non-invasive and chemical-free.
The bad: Don’t get your hopes too high thinking that one acupuncture session will help you achieve the whole package mentioned above. To cure each condition, a doctor has to target different selected acupuncture points. Ultimately, it’s also up to you whether you are going to ditch the cigarette or not.
Who has it: An acupuncture treatment at S Medical Spa (2/2 Bhakdi Bldg., Wireless Rd., 02-253-1010, www.smedspa.com) sets you back at B1,600, or opt for a B15,000 package for 12 visits.

Carboxy

What: A treatment of cellulite and stretch marks that works by injecting carbon dioxide gas beneath your skin’s surface.
The good: This is a quick, non-surgical treatment, meaning you don’t need to be put under anesthesia. After a 20-minute session, you can walk out of a hospital and straight back to work.
The bad: It takes at least three sessions for you to see the difference and overall between 15-20 treatments to eliminate the unwanted cellulite. After the whole process, you must continue to watch your diet and exercise regularly or else cellulite is going to come back to haunt you much quicker.
Who has it: Apex Profound Beauty (3/F, The Emporium, Sukhumvit Soi 24, 02-664-8613, www.apexprofoundbeauty.com) offers a B25,000 package for 12 sessions. Bangkok Hospital (2 Soi Soonvijai 7, Petchburi Rd., 02-310-3000, www.bangkokhospital.com) also has the carboxy therapy with prices starting at B3,000/session.

Fat Loss Challenge

What: An eight-week weight management program designed to burn your fat.
The good: The most effective and affordable way to shed unwanted fat for good. As little as B386 a day, the program includes everything from a supermarket tour to a fitness session (three times a week) and an individualized exercise plan for you to practice at home.
The bad: While other treatments allow you to just lazily lie down and let the docs do their jobs, this one requires you to get off a couch and keep your butt moving. Motivation is mandatory.
Who has it: Fitcorp Asia (75/34 Ocean Tower 2, Sukhumvit Soi 19, 02-661-7900, www.fitcorpasia.com).

IN YOUR 30s

By the time you reach your 30s, we are sorry to report, there will be a real slowdown in skin cell turnover. And while the growth hormone, which plays an important part in your immune system, brain power and stamina, decreases, the aging process increases. So be prepared to celebrate the appearance of your first fine wrinkle. But hey, if Carrie and her posse managed to look fabulous in their third decade of life, you sure can too!

Face Saving

Expression lines, crow’s feet and uneven skin tone—you can thank three decades of sun and pollution exposure for this. At this stage of life, a skin care regimen should already be a part of your daily routine. To keep your skin supple and firm and delay new lines from appearing, you should start slathering on some age-busting products with antioxidant ingredients (see Shopping to Stay Young). Melasma, brownish blemishes usually found on the nose and upper cheek, is another threat to the 30-year-olds, especially in women. “Melasma is difficult to treat, so it’s better to prevent rather than trying to cure,” says Dr. Thidakarn. Sun protection is a must. Choose sun block with a ‘broad-spectrum’ label, which can protect you from both wrinkle-causing UV-A and burning UV-B. “You should also avoid the sunlight during 10am-3pm,” adds the dermatologist.

Curb Your Cravings

Calorie restriction is a key element in an anti-aging diet. “When you reach your 30s, your metabolism slows down and you tend to get fat more easily. Do not indulge yourself like you did before,” says Dr. Thidakarn. The Okinawa diet, which is low in calories and high in nutrients, is a good option. “According to various research, Okinawa’s locals consume 20 percent less calories than the dietary intake of an average person,” explains the doctor. “That’s why they have lower risk of heart disease, diabetes and obesity.” The bottom line: Reduce your caloric intake and you’ll look and feel younger.

V is for Vitamins

You eat a lot, you are bloated. You watch your diet, you don’t get enough nutrients your body needs. So what to do? According to Dr. Thidakarn, 30-somethings should consider incorporating vitamin supplements into their diet plan. “Say, you need 500mg of vitamin C per day, that means you need to eat at least 20 oranges. But then you would be eating so much sugar that it could lead to obesity and diabetes,” explains the doctor. “If you are looking for dietary supplements, I would recommend all-around vitamins first. Then it’s up to each person’s nutritional needs,” says Shidapa Pongwaranon, a Boots pharmacist. “Always be informed of the formulations you are taking. Especially those with medical conditions or pregnant women.”

Shape Your Shape

Beer bellies are not only a big turn-off, but also a sign of ailment. “In your 30s, you’ve got to pay more attention to your figure. Accumulating fat around your waistline is associated with many diseases, from high blood pressure to diabetes and clotted veins,” explains Dr. Thidakarn. While you should exercise religiously, if you are in your late 30s, you should avoid high-impact sports such as squash, boxing and basketball that will take their toll on your knees when you are older.

Annual Checkup

Don’t wait to be sick to start worrying about your health. It doesn’t hurt to be preventive. Make your annual appointment with a doctor for a comprehensive body checkup. Many hospitals have various packages to offer. Bumrungrad Hospital (33 Sukhumvit Soi 3, 02-667-1555, www.bumrungrad.com) has an extensive checkup, including a whole abdomen ultrasound, chest x-ray, tumor markers, etc. at B11,500. Bangkok Christian Hospital (124 Silom Rd., 02-235-1000/-7, www.bkkchristianhosp.th.com) provides a medical checkup for those under 35 at B1,360, covering chest x-ray, glucose and cholesterol test, blood count and kidney and liver function tests.

Before It's Too Late

Shortcuts for 30-somethings

Botox

What: A favorite wrinkle-busting prescription among middle-aged Hollywood stars and our local hiso ladies. Inject this into the frown lines between your eyebrows or your forehead and voila, a brand new face.
The good: Quick and painless, it takes only five minutes and you are good to go.
The bad: While the treatment itself is not time-consuming, botox is costly (B5,000-6,000 per area). If the doc misses his target, you can also end up with a droopy eyelid for six months. Effects last for only 4-6 months and you’ll have to get another shot or else you will get busted.
Who has it: There is a long list of botox clinics on www.botoxthailand.com (how popular!). Check it out and choose the one near you. Good luck!

Intense Pulsed Light (IPL)

What: An application of IPL onto the surface of your skin to rid you of dark speckled areas.
The good: It is a capable way to get a brighter and spotless face.
The bad: After the IPL procedure, your skin might be slightly pink and swollen. You have to avoid the sun or else all the work will go down the drain.
Who has it: Seek advice from a dermatologist at Samitivej Hospital (133 Thonglor Soi 13, 02-711-8700, 02-711-8181, www.samitivej.co.th), where an IPL treatment is B7,900.

Liposuction

What: A surgical treatment in which a doctor inserts a tube into your stomach, thighs, buttocks, you name it, to suck out the fat.
The good: It is an answer for the overweight who have tried every possible diet and exercise strategy.
The bad: Not everyone is a good candidate for liposuction. “If you have diabetes, heart problems or you easily develop keroids, don’t even consider liposuction,” cautions Dr. Chartchai Rattanamahattana, a plastic and cosmetic surgeon at Samitivej Hospital. “You need two weeks to recover and have to exercise religiously or else you will get fat even faster.” In older people whose tissue is not as firm and elastic, other surgery like a tummy tuck is required, too.
Who has it: At Samitivej Hospital (Thonglor Soi 13, 02-711-8700, 02-711-8181, www.samitivej.co.th), liposuction costs B80,000 per area, while Yanhee Hospital (454 Charansanitwong Soi 90, 02-879-0300, www.yanhee.co.th) offers it at B28,000 per area.

Thermage

What: A non-surgical treatment using a radiofrequency technology to tighten skin and promote the growth of collagen.
The good: An alternative for patients over 35 who aren’t ready for a facelift, yet. It also requires a short recovery period.
The bad: After the procedure, you have to wait four months to see the result, which lasts for only two years. “The frequency used for thermage delivers the heat deep into your skin, so you better seek out a legitimate doctor trained to perform the treatment,” warns Dr. Thidakarn.
Who has it: Both Thaniya Medical Center (Thaniya Plaza Bldg., Soi Thaniya, 02-231-2100) and Bangkok Hospital (2 Soi Soonvijai 7, Petchburi Rd., 02-310-3000, www.bangkokhospital.com) offer thermage with prices ranging from B45,000-100,000.

IN YOUR 40s

You have established a stable career path. Some of you might be married with two kids. But while your life (and the numbers of candles on your birthday cake) is on an upward trend, your body goes in the opposite direction—your hormone levels plummet, skin becomes flaccid and your beautiful locks are turning gray. While you can’t stop those aging signs, you can make them less visible. Give your body the care it deserves and middle age can be your prime years.

Golden Age

Most women go through menopause in their late 40s. A decline in estrogen, which plays an important role in women’s psychical and mental health, leads to mood swings and triggers a wave of syndromes from high cholesterol levels to heart disease. And if you haven’t adopted healthy eating habits, before you know it, you can’t squeeze into your pants anymore. And though they might not want to admit it, men, too, undergo this midlife crisis. Lower levels of testosterone contribute to the so-called andropause. “If you feel that your husband is turning into a grumpy old man, that’s a sign of his menopause,” laughs Dr. Thidakarn. “Men are luckier than women, though, because their condition is gradual.”

Hormone supplements can help to a certain level, but you should take them under close supervision of a doctor. “Everything has both benefits and risks,” cautions the dermatologist. “In the U.S., some researchers try to reverse the patient’s age by injecting them with growth hormone, but the method isn’t available in Thailand yet. After all, anti-aging is all about prevention, not reversal.”

Slow Life

Give your joints a break and switch to super low-impact sports like tai chi and golf. “Exercise is important in every stage of life. In your 40s, you should opt for low-impact, flexibility-boosting options like golf, yoga and tai chi,” recommends Dr. Thidakarn.

Submit to a Knife?

You can’t stand what you see in a mirror, and even the most expensive turning-back-the-clock cream can’t help. What’s next? Surgery can be the answer to what you’re looking for. “Think long and hard before you decide to go for a nip tuck,” advises Chartchai Rattanamahattana, a certified plastic and cosmetic surgeon at Samitivej Sukhumvit “Don’t overreact to your wrinkles and jump into a facelift. It’s a waste of money! Do your research. Visit as many surgeons as you can and choose the most trustworthy. Remember to ask about the side effects and the drawbacks of the surgical treatment as well.”

Turn Back the Clock

Shortcuts for 40-somethings

CyroStem Cell Facial Treatment

What: Full of antioxidants and vitamins, stem cells extracted from young, pregnant cows are added to your skin to stimulate the production of collagen and bring about a naturally glowing look.
The good: This skin regeneration treatment is said to deliver an immediate transformation. No surgery and invasive laser required.
The bad: Your animal rights activist friends might not approve.
Who has it: TRIA (998 Rimklongsamsen Rd., Bangkapi, 02-660-2602, www.triaintegrativewellness.com) at B6,500.

Facelift

What: As the name suggests, this heavy-duty surgery lifts your face, pulling back all the creases and lines.
The good: For those who have deep wrinkles, a facelift is considered the best option. “It is a one-off investment as the result will last up to eight years,” says Dr. Chartchai, who performs facelifts for seven patients a month.
The bad: It costs a hefty sum of money and requires a long recovery period. This is surgery!
Who has it: Get a facelift at Samitivej Hospital (133 Thonglor Soi 13, 02-711-8700, 02-711-8181, www.samitivej.co.th) at B110,000. A facelift at Bangkok Hospital (2 Soi Soonvijai 7, Petchburi Rd., 02-310-3000, www.bangkokhospital.com) sets you back B120,000, including a night stay at a hospital.

Optimal Aging

What: A holistic program that integrates physical and emotional anti-aging approaches to keep you at your optimal age.
The good: The program is comprehensive as it covers standard medical tests such as optimal blood tests, nutritional measurement and bone density, as well as counseling sessions to help you age gracefully.
The bad: If you are looking for a quick fix, this one is not for you. And it’s B48,200, which can get you four Botox injections.
Who has it: TRIA (998 Rimklongsamsen Rd., Bangkapi, 02-660-2602, www.triaintegrativewellness.com).

Anti-Aging Program

What: A three-month, age-busting program targeted at those who are prone to use hormones.
The good: The comprehensive procedure will introduce you to a body composition analysis, lab tests and weekly anti-aging exercise programs. You can also choose additional treatments from the list of colon therapy, chelation (helps remove heavy metals like lead and mercury from your blood) and hyperthemie (improves blood circulation and nutrients absorption).
The bad: B90,000 price tag (exclusive of medicine and supplements) and results that are not immediately visible.
Who has it: The Bodhi (20/F, Asoke Bldg., 02-260-4894, www.thebodhi.com).

BK Asks: How "Old" is old?

Co-enzyme Q10

Co-enzyme Q10 is an energy molecule that usually acts as jet fuel for our cells. Our skin naturally has an anti-aging mechanism and when Q10 is added to the program, it boosts the skin’s energy metabolism, helping it fight wrinkles at a much faster pace. Q10 is also an anti-oxidant, meaning it protects against free radicals that damage our body’s cells. Eucerin’s Micro Q10 Collagen Wrinkle Treatment Day Cream (B,1150) not only contains this wrinkle fighting catalyst but also has SPF15 for added protection against UVA and UVB damage.
Try Watson’s, Siam Square Soi 1, 02-658-3955.

Kelp

Also known as seaweed, we’ve all eaten our fair share of the fishy smelling plant at sushi bars all around the city. Little did we know that this is the main ingredient in the extravagant and extremely costly Crème de La Mer (B9,900). Kelp contains anti-microbial particles that are so delicate each 30ml jar of this cream has to be individually packaged to protect form and balance. This member of the algae family has been proven to prevent stress-related aging.
Try La Mer Counter, The Emporium, Sukhumvit Soi 24, BTS Phrom Phong, 02-664-7642.

Abyssine

The scientific term for this is Alteronomas Ferment Extract and thanks to some crazy scientists willing to dive 6,000 feet under the ocean’s surface, this wonder plant is now processed, bottled up and sold as Kiehl’s Abyssine Serum (B2,600). This magic ingredient aids in the reduction of irritated and inflamed skin and speeds up the keratinocyte cycle. Wuh???? In other words, it makes red puffy skin appear less obvious while stimulating our skin’s ability to lose and make new skin.
Try Kheil’s, Siam Paragon, Rama 1 Rd., BTS Siam, 02-610-7680.

Black Sugar & Tea

Japanese fermented black tea removes impurities from the skin and aids in elasticity keeping skin tight and firm. Just like the black tea we drink, it is also an anti-oxidant that kills cell-damaging free radicals. Collagen is a protein that keeps our skin firm, as it is a connective tissue. Black Sugar also boosts our natural collagen levels warding off sagging skin. Shu Umera’s Phtyo Black Life Radiance Boosting Lotion (B1,900) packs a powerful punch of both the dark tea and sugar combination. And, while we’re on the subject of collagen…..
Try Shu Uemera, CentralWorld, Ratchadamri Rd., 02-100-9068.

Collagen

Men, we didn’t forget about you. While there are probably twice as many anti-aging serums for women than men, Lancome for Men has three products that contain this skin tightening protein. Age Fight Yeux Anti-Age and Perfecting Liquid (B1,850), Renergy 3D Lifting, Anti-Wrinkle and firming Cream (B,2900) and Age Fight Cream Anti-Age, Dark Circle and Puffiness (B2,450).
Try Lancome Counter, Siam Paragon, Rama 1 Rd., BTS Siam, 02-610-7753.

Soy Protein/Isoflavone

Soy protein has been proven to reduce the appearance of wrinkles in the skin, improve discoloration and prevent the reduction of skin density due to hormonal changes that come with aging. The Body Shop’s Wise Woman product line’s main ingredient is Soy Protein. Stop by and grab a tube of the Wise Woman’s Vitality Serum for B1,990.
The Body Shop, Silom Complex, Silom Rd., BTS Sala Daeng, 02-231-3154.

It’s All In The Hands
Use your hands to roll the tea leaves into a very tight round shape.

It’s Gettin’ Hot In Here
Boil your water. Place your tea leaves into a pot and pour the boiling water. Let it steep for a minute, then rinse out the water.

Second Time Around
Before going for the second infusion, shake your wet tea leaves around the pot, open the cover and just breathe in the aroma. Pour in the boiling water, but, this time, let it sit for only two seconds.

Tea Time
Pour your tea into a cup and enjoy.

Let’s Do It Again
You can reuse the leaves multiple times, just make sure that it isn’t sitting in water. Oolong leaves can be reused five times, green tea leaves twice and pu’er up to 10 times.

Choose Wisely
Get your tea leaves and paraphernalia at these places:

Ong’s Tea
4/F, Siam Discovery, Rama 1 Rd., 02-658-0445. Open daily 10am-10pm. Original branch at 63 Bumrung Muang Rd., 02-222-1748. Open Mon-Sat 8am-6pm.

Erawan Tea Room
2/F, Erawan Bangkok, 02-254-1234. Open daily 10am-10pm.

The Oriental Shop
G/F, Siam Paragon, Rama 1 Rd., 02-610-9845/6. Open daily 10am-10pm.

Salutations. Mr. Know-It-All here. And seeing as I am Mr. K-I-A—meaning I know all, by definition—I certainly do know that it’s time to give up smoking soon, as the smoking ban in literally all air-conditioned spaces is going to take effect in July, and will especially affect bars and clubs. Singapore’s propensity to snuff out all pleasure has already led me to give up my afternoon cigar (now it’s TWO afternoon brandies to compensate). So from now on, I’m saying goodbye to my trademarked cigar and giving up the habit for good—and maybe it’s time you do it, too.

Afraid of cancer, stroke or heart disease? Have erectile dysfunction and a low sperm count? Think cigarettes here are waaaaaay overpriced? If your answers are yes, then quit. But it’s hard, you say. I know (again, I’m Mr. K-I-A). But for any project to succeed, you need to set clear goals. So think through the disadvantages of smoking, in terms of money, health and your appearance. Don’t jumpstart your cessation regime until you are fully ready. But once you are, then you’ll probably find it’s a lot easier than you might think.

Step 1: Analyze it

Knowing more about your enemy always gives you an advantage. Jot down in detail when and why you feel you must smoke. Be alert at these moments and try to suppress the urge to smoke. “If you find yourself not smoking after dinner when you used to, then you are on the right track,” says Keiko Cheung, who has successfully kicked her 10-year smoking habit. For instance, I wrote, “Smoking makes you sexier.” And, of course, I’m pretty sexy already so I found out how redundant that was. Huh.

Step 2: Dig your toes in

List all the reasons why you must quit. Let them do the magic and convince you that kicking the habit does you more good than bad. “If you have the will power, you can quit,” says Abby Wong, a 51-year-old housewife who had been smoking for 20 years. “It took me a year to completely kick the habit, but I don’t remember having a hard time fighting off the urge to smoke.”

Step 3: Set a quit day

Pick a quit day. Let your friends know about your revolutionary move in order to secure sources of support and pampering when you go cold turkey. Make a scene of the announcement so big that if you ever take a U-turn, you’ll set yourself up to be the coward of the century. “If your friends don’t smoke, you are less likely to smoke too,” says Marcus Chan, who recently quit. So if you have a bunch of annoying smoking friends, you finally have a decent excuse to ditch them.

Step 4: Find substitutes

Chuck out everything in your house that is related to smoking—lighters, ashtrays, pipes, rollies, ciggies. You can also use nicotine patches, gum or inhalers to soothe the withdrawal symptoms. “Do something to divert your attention, such as going to the gym,” recommends Marcus Chan. Chances are that you’ll turn into a gym rat, but hey, we are all addicted to something. It may as well be something healthy.

Step 5: Watch your diet

The first four weeks of quitting are the most arduous, which may send you looking for support in high-calorie foods. But this is a vicious cycle as it can end up making you more irritable. So stay away from greasy food and keep a balanced diet with an abundance of vegetables and fruits.

Say these steps aren’t enough to kick you into action? Then check out Mastersoft Mobile Solutions’ “My Last Cigarette,” a computer program for people who want to quit smoking. It calculates the number of cigarettes you have smoked, days you have been a non-smoker for, your life expectancy before and after you quit, the money you will be able to save, the amount of toxic substances in your body, the number of smoking-related deaths that occur while you are quitting, and more.

A Last-Ditch Attempt

If you have tried to quit many times before without luck, then try this: Binge on cigarettes. Just smoke and smoke and smoke—a carton a day for example. Hopefully this will be so disgusting and make you so sick that you’ll purge any desires for tobacco you may have ever had. Hey—if this is the only way to go, so be it.

Unconventional ways of stubbing out the habit

The effect of the smoking ban and places where smoking will be disallowed

Two people shared with us their cautionary quitting smoking tales

Come on, admit it: sometimes you wish you were famous. In the old days, you had to be “discovered.” But now, thanks to the internet, you can become a star without even having to leave your comfy crib. Or maybe it’s not fame you’re after but friendship, companionship, recognition or just an outlet for your creativity. You can find these on the web, as well. So what are you waiting for, newbie? Here are the basics and some strategies for getting you noticed in cyberspace.

Blogs

Do you have a lot to say but no one to listen? Maybe you need a blog. Derived from the word “weblog,” blogs have been around for “ages” (far longer than YouTube and MySpace, anyway—it’s all relative in cyberspace) and are the most basic means of self-promotion—sorry, “self-expression” on the internet. Basically they’re online diaries—although they’ve gone beyond “what I did today” to encompass news, opinion and analysis, satire, advice…you name it. There are niche bloggers who blog about anything and everything from technology to politics to tabloid gossip.

It’s All About Me

The first thing you’ll want to do is set up an account with one of the online blog hosts (see “Block of Blogs”). In a matter of minutes, you’re ready to blog! If you’re not sure how to begin, resist the temptation to start with your entire life history or, even worse, trying to explain who you are. Take it easy. Write a post about your day. The important thing is to get in the habit of doing it regularly. Write like you’re having a conversation with someone. If you write the way you speak, not only will it make your blog easy to understand but it also adds personality. People read blogs because they want to get to know the people behind them. (See “Blogging Do’s and Don’ts.”)

So, you’re writing—now it’s time to attract some readers. There are as many bloggers out there as there are stars, and a new blog is born every second. How do you get noticed? The first thing you should do is to list your blog in blog directories. Locally there is the farang-dominated www.thailandvoice.com (in English) or www.thaiblog.info (in Thai). Internationally, Technorati.com tracks millions of blogs around the world, and it’s much more advanced than the others in that it allows users to not just scroll through the list of blogs but also three different ways to search for specific content: by blog name; in the text of blogs; or in the list of tags.

Another way to build traffic is through search engines (Yahoo, Google…duh). If you’re blogging about something that is current or of popular interest, chances are your blog will come up in search engines.

To help you understand what people are looking for, you’ll want to equip your blog with a site statistic counter (try Sitemeter.com). These can tell you not only how many people visit your blog (or other site), but also give you profiles of visitors (what country they’re in, what browser they use, etc.) plus tell you how much time they’re spending reading your site, what parts of your site they’re clicking on, what they were searching for that brought them to your site and what site they came from (known as referrals).

Finally, just like in the real world, networking is key to generating traffic. Blogrolling, or trading links with other bloggers, can do wonders for your visitor count as well as your reputation. Aim high: Try to get yourself listed on popular blogs so you can ride their coattails.

Success Story

In 2003, a self-obsessed Singaporean girl with a knack for descriptive bitching started posting her stories of her daily life and self-obsessed images online. Four years later, Xiaxue (xiaxue.blogspot.com) is now one of the best-known bloggers in Asia, with over 20,000 hits daily. Loved (and hated) by many, she now has her own TV show and sponsorship deals.

There are many factors that contribute to the success of a blogger. The quality of writing is important, but don’t overlook the look. Design, color and the use of images matter, too. When you sign up for a blog, you usually get a plain default template, which means that, design-wise, your blog is not going to stand out. If you don’t know how to design a website, there are number of tutorials online (such as www.csstutorial.net).

BK blogs, you know. Read our musings at blog.aziacity.com/bk

Networking Sites

Networking sites are online “communities” of people who are known by their self-created profiles, which might contain things like interests, physical characteristics, marital status, education, profession and so on. On many sites, you can also upload photographs, music, videos, blogs and calendars. If this sounds more complicated than a humble blog, it is, but networking sites such as industry leader MySpace are easy to use—if you can send an email with an attachment, you should be able to use MySpace.

Ostensibly the goal is to make new friends with similar interests, but people also use them to find love, make business contacts or as a promotional tool for themselves or a product or service.

MySpace

There are many networking sites out there (see “More Than MySpace”), but MySpace is by far the best if your goal is maximum exposure. No longer just a “place for friends,” MySpace has developed into a vehicle for self-expression full of budding artists, filmmakers, singers, actors and comedians.

Not only can they promote their work on the internet, but fans who add them to their “Friend lists” help expand their network—i.e., their fan base. Tools like messaging and chatting make are another way for fans to get in touch with their favorite musicians.

Success Story

Lily Allen’s (www.myspace.com/lilymusic) chick angst hit “Smile” was originally posted on MySpace. Her link was passed from “friend” to “friend” until finally music magazines and record companies took notice. The world’s biggest entertainment companies now mine MySpace for talent; they are also posting content on MySpace to promote their films and bands. In addition to the arts, MySpace is being used to influence public opinion and to promote candidates for office—you can now befriend Hillary at www.myspace.com/hillaryclinton, for example.

What (Net)works

Just like blogs, you will not get any attention if all you have are a bland description of yourself and boring photos taken with your mobile phone. You need to “pimp” your profile with colors, graphics and music. Don’t worry if you’re not a tech whiz: there are pre-made templates out there for you to just copy and paste into your profile (try www.pimp-my-profile.com).

Once you have a profile worth viewing, you can help nudge things along by placing clever comments in profiles of people you think might be interested in you (or your talent or whatever it is that you’re selling). A “soft sell” approach works best—if you’re pushy or too commercial you’re liable to get the kind of attention you don’t want.

Want to be our friend? Go on, head to www.myspace.com/bkmag and add us!

Digital Galleries

If you’re a decent photographer or visual artist, you have even more options for getting yourself noticed on the web. Starting a blog and posting your pictures on it may be easier, but these specialized sites cater to your specific, artistic needs and give you admission to communities of like-minded artists. While some are simply places to hang your work (online galleries), the best also offer the same kind of functionality as more general networking sites (user profiles, messaging, etc.) as well as added features such as forums and groups where members can interact with each other. (For more, see “Hang it Here.”)

Flickr

The most widely used and accepted site is Flickr (www.flickr.com). Though the, er, “focus” of Flickr is photography, you can pretty much upload any kind of picture file. However, most of the photos on Flickr are by professionals or near-professional quality—so the snapshots of your neighbor hosing down the dog won’t attract a lot of interest.

When it comes to maximizing your exposure, the first thing you want to do is sign up for as many groups as you’re interested in: black-and-white, travel photography, Lomography, models, whatever. In these groups you’ll be sharing your photos with people who give a damn, and you can learn a lot from other members. Another cool feature of Flickr is that other members can attach comments to your photos. In addition, blogging is as easy as clicking “Blog This” on your Flickr page.

With Flickr, you are forced to tag each photograph that you upload—while this may seem like a pain, this is something you would—you should—do anyway. Because the more descriptive you are with tags, the easier it is for people to find your photos; and the easier it is to find your photos, the greater the chances are that they will find you.

Success Story

Two years ago Hamad Darwish (www.flickr.com/photos/darwishh/) was a university student without any formal photographic training. Now, five of his pictures are featured as wallpaper in Microsoft’s new Vista operating system. How did this happen? He posted his newbie snaps on Flickr.

For photography that might not be chosen by Microsoft but but are still pretty neat, check out our Flickr album at www.flickr.com/photos/bkmag.

Cyber TV

Are you an aspiring director? Or an actress wannabe still waiting to be discovered at Center Point? Well, if you have a video camera, or even a phone camera, you can upload yourself onto the web with the help of online video services.

Web Movies

For better or worse, now everyone (who has access to a camera and computer, that is) can be a reality TV star and posting your home movies on sites like YouTube (for more, see “‘V’ is for Video”) is one of the best ways to get your face onto the world wide web.

YouTube

The most successful online video website is, of course, YouTube (www.youtube.com). Aside from giving a second life to movie clips and music videos, YouTube is also a tool for us commoners to get our 15 minutes of fame. All you need to get started is an account, a camera and an internet connection; also it helps if you have a thick skin and an active imagination, because it’s usually the most ridiculous, embarrassing and downright freaky videos that are the most popular, everything from how to fold a shirt Japanese-style to a clip of Saddam Hussein’s execution.

There you can create “channels” for your videos. Once you establish a fan base, your fans can “subscribe” to your channel to get updates whenever a new video is up. Another way to pull in viewers on YouTube is to leave “video response.” Instead of leaving wording comments you can post a similar video of your own to attract your potential audience.

Just like any other user-generated contents, you can integrate YouTube with your blogs and MySpace profiles by embedding your YouTube videos. This is useful if you have a blog related to your video project. And don’t forget to tag: your video is competing with millions of other videos out there.

Success Story

Internet celebrities have sprung up all over the place thanks to YouTube. One of the most famous is a teenage girl named Bree, a.k.a. lonelygirl15. Her “videoblog” attracted fans all over the world—that is until the public learned that she was an invention of a talent agency, and Bree was played by an actress.

So does that mean the lonelygirl15 project was a failure? Far from it: the New Zealand actress who played Bree is now a celebrity in her own right and she’s been receiving numerous offers, including starring in a feature with Lindsay Lohan.

Who needs YouTube when we have BK TV? Get your weekly dose of BK episodes at blog.aziacity.com/bk/bk_tv.

Speak the Lingo

Just like any culture, cyber culture is equipped with its own language. It can be hard for commoners to engage with geeks at times, so study these terms and enter the third millennium—at last.

Blogroll
A blogroll is a list of links to the blogs you like that shows up on your blog. Blogrolling is the act of adding a blog to your blogroll.

embed
To embed is to take the code (written in a language called HTML) to something you’d like to put up on your blog and include it so that the code will appear on your blog as a video, or a small music player, for example.

Host
A host is a company that physically keeps your blog on a server somewhere. Some are free (blogger.com) but if you want to have your own address (yourname.com), you’ll have to pay up.

PageRank
PageRank is like a web social status calculated by Google. It is calculated by looking at the number of links that are directed to your blog or website—and what their PageRank is. The higher the number of your PageRank, the more popular you are.

Post
Each time you publish an entry in a blog, it will appear on your blog as a post. Old posts in a blog will usually get archived monthly so they won’t clutter the homepage.

RSS Feed
RSS is a way to “feed” or send updates of new posts of a blog into a specific feed reader program. It’s like a way to subscribe for regular updates of your favorite news sources or blogs, the only difference is that the updates get sent to a feed reader (such as Google Reader [reader.google.com]) and not your email. So to be able to get updates, you have to also download a feed reader.

Tag
A tag is a word you attach to a post, image or video. These words are clickable, meaning that if you click on a tag, you’ll see every other item on that particular website that has that same tag. It allows for faster, more convenient browsing but, more importantly, it allows you to search things that contain no text, like videos, music or pictures.

Traffic
Traffic is the number of visitors (or “hits”) you get on your blog. Some site traffic trackers also give information such as average hits per day and an average time people spend on your blog.

Blogging Do’s and Don’ts

Do post photos. It doesn’t have to be a photo of yourself, but it should be something related to you or what you are blogging about. Photos make blog posts look more appealing.

Don’t publish your personal information. You can go by your screen name or nickname but it’s best not to reveal your real full name. Same thing goes for phone numbers and street addresses—it’s no fun having a stalker.

Do post your email address. To protect yourself, you want a bit of anonymity (if your name is part of your current address, create a new one just for your blog), but you still want people to be able to contact you or comment on your blog.

Don’t use other people’s work without permission. It’s just like real journalism: copyrights matter. Never cut and paste without citing your source.

Do copyright your work. With the help of Creative Commons (www.creativecommon.org), you can post a little notice on your blog letting other people know how they can use your material.

Don’t over blog. Unless you’re a niche blogger or a gossip blogger where you have to constantly report about certain things, you don’t have to post 5-6 times a day. This only leads to blogger’s burnout, and your readers will stop reading also.

Do post in-text links. If you’re talking about something of your personal interest, you should also link to other sites so readers can click for more details. You can also link to other blogs, and it’s a great way to make blog friends.

Don’t spam. Don’t go around writing nonsense comments on other people’s blogs to draw attention to your own. It never works. Also, with some blog services, spamming can get you blacklisted.

Block of Blogs

Here is a list of free blog providers to get you started on the path to shameless self-disclosure.

Blogger (www.blogger.com) — The world’s most popular blogging program by Google, Inc. Super easy to use, and if you already have Gmail account, there’s no need to sign up. There are all sorts of pre-designed templates to choose from, so you won’t need to be able to edit in HTML (or even know what HTML is). But then, of course, you’ll be settling for the same ones used by millions of other people.

Windows Live Spaces (spaces.live.com) — Formerly known as MSN Spaces, it’s the big blogspot for MSN users. Totally idiot-proof with colorful click-and-view functions. Only members can comment, though, so not the best choice if you want to blog for the world.

Yahoo! 360 (360.yahoo.com) — Same as Windows Live Spaces, but for Yahoo! users.

Wordpress (www.wordpress.com) — Sign up here if you’re ready for some serious blogging. Recommended for more advanced users who know what CSS, blogroll, RSS, trackbacks and categories mean.

Bloggang (www.bloggang.com) —Thailand’s most popular blogging service (thanks in part to it being bi-lingual), run by Pantip.com. No space limit and you can even add other bloggers to your “friends” list.

More Than MySpace

MySpace is by far the biggest, but there are lots of networking sites out there. Here are a few of the most popular.

Hi5.com
While the Americans are MySpacing, we give each other Hi5ives. Just like MySpace, you can customize your page and add music or videos. You can also give each other “5ives,” special badges for users who are “cool,” “swanky,” or “divas.”

Facebook.com
Has all the basic features a networking site needs, but on Facebook, your profile can also be grouped into different sub-networks, making it ideal for, say, school friends or company employees to stay in touch.

Friendster.com
Once extremely popular, this networking site has fallen from public favor. If you’re only going to choose one networking site, this is probably not the one you want.

Multiply.com
Multiply has some features that other networking sites don’t have. You can upload videos and music onto your profiles, and you can group your friends into categories for easy browsing. If you’re a blogger, Multiply allows you to publish your blog to other blog sites such as Blogger or LiveJournal.

You 3.0

There are countless other ways to promote yourself online. Here is a sampling.

Twitter.com
It’s a combination of blogging, social networking, and sms-ing. You set up a profile and all is left is to is just give quick “updates” about yourself—what you are doing, wearing, eating, whatever.

Dogster.com
Well you know Friendster—only this one is for dogs. You can add dog friends, upload pics of your dog and even get your dog rated. (Yes, there’s also a Catster.)

SuicideGirls.com
Are you a girl, goth, and don’t mind a bit of nudity? Well sign yourself up to be a Suicide Girl. This social networking site is a little bit raunchy but if you want to see “hot punk rock girls naked” this is the place to be.

Wikipedia.org
That’s right. Since this little online user-generated encyclopedia is free, why not add an entry about yourself? Finally your name shows up in Google.

Craigslist.com
Online classifieds is what Craigslist is all about. You can sell a house, find a job, find a date and of course market yourself online.

Camfrog.com
This site is like a chatroom but all are equipped with webcams. You log in, find the rooms you want and just connect your camera with the rest of the room. The idea seems dubious from the start, so it’s no surprise that people started broadcasting homemade porn on it.

Hang it Here

Gone are the days of performing on the street and drawing portraits of strangers. If you want your art appreciated, go online.

DeviantART.com
Hardcore artsy types can be found lurking here. If you love serious painting, drawing and illustrative art, get a profile here and get recognition.

pBase.com
Though the interface is on the drab side, this hasn’t stopped serious professional photographers from showing off their shots here.

2how.com
The ultimate online gallery for Thai photographers and artists. Post photos of your work in the gallery, where people can vote on them. There’s also a forum where members can exchange tips as well as criticism.

“V” is for Video

Google Video (video.google.com)
The original Google production. With a Google account, you can upload, embed and download (some) videos.

iFilm (www.ifilm.com)
This one is owned by MTV Networks, so you know what type of videos you can find here. Music videos, movie trailers and TV clips are the main attractions.

Imeem (www.imeem.com)
Not just a place for videos, but also for photos and audio clips. You can also create playlists and share with other members who have the same “meem” (area of interest).

Pornotube (www.pornotube.com)
The name pretty much explains it. If they won’t let us use YouTube…

VideoEgg (www.videoegg.com)
Online videos for professional use. Not only you can upload and share, but you can also edit your videos and add effects to them.

Yahoo! Video (video.yahoo.com)
Yahoo!’s own online video service. Just like Google.

you tube proxy (www.youtubeproxy.org)
That creep who made and uploaded those films deserves a spanking, but we don’t agree with the government’s decision to block YouTube (voice your opinion here http://facthai.wordpress.org). If you, too, need your daily fix of Mentos-and-Coke fountains, you can still access the site via a proxy server, such as this one.

Achieving peace of mind is no easy task. Much more of a journey than a destination, it involves your entire lifestyle: from the food you eat and the way you think to the friends you choose and manner in which you interact with the world. And no matter how you hope to achieve it, a key element for anyone who desires peace of mind is some form of physical exercise.

But which physical exercise to choose? The correct answer to this, undoubtedly, is whichever one you enjoy the most. Lifting weights, jogging or playing sports have their place in the life of many. What makes disciplines like yoga, Pilates and tai chi different from athletics is that they involve not only the body but, simultaneously, the mind. By coordinating movement with a meditative mental state and regulated intake of breath, participants can yield an incredibly satisfying workout, a toned body and a calm, controlled state of mind. To a lesser extent, massage (especially Thai massaage) can offer some of the same benefits as these practices, though at a less strenuous intensity.

From the East to the World

From its obscure, ancient Asian origins, yoga has evolved to become a full fleged, multi-billion dollar industry. Over the past 30 years, yoga has spread from being a uniquely Eastern phenomenon to a chic yet undeniably effective practice in the West. (Its popularity in the region will be confirmed on June 1 in Hong Kong, where the Evolution: Asia Yoga Conference will gather some of the world’s biggest commerical successes in yoga in one place.)

Bored of the Treadmill?

As many yogis will testify, regular practice not only transforms the body, but can also have a marked effect on the practictioner’s life, creating a natural inclination for a healthier lifestyle that goes beyond just exercise. The only way to see if it works for you is to give it a try.

As with any yoga class, the quality of the experience is largely determined by the quality of the teacher, how they communicate, and how you relate to that person. This is especially true for beginners. A teacher can be the difference between bliss and sweaty frustration.

Yoga Resources

Here are a few of the many places in town to get stretchy. (In addition to these yoga studios, classes are offered by multiple gyms in town—at California Wow and the Capitol Club, for example.)

Absolute Yoga Bangkok
Studio 1, 4/F Amarin Plaza, Ploenchit Rd., 02-252-4400. BTS Chit Lom. www.absoluteyogabangkok.com
With branches throughout Bangkok, Samui and Pattaya, Absolute Yoga is one of the most expansive yoga franchises in Thailand. They teach an extensive range of yoga types as well as Pilates. Discounts available for first time students.

Dance Centre
53/3 Sukhumvit Soi 33, Klongton, 02-259-8861. BTS Phrom Phong. www.dance-centre.com
The Dance Centre is a school for performing arts, teaching ballet, kung fu, tai chi and Aikido in addition to yoga. Their yoga course incorporates Hatha, Raja, Jnani and Bakti disciplines.

Iyengar Yoga Studio
3/F Fiftyfifth Plaza, 90 Thonglor, 02-714-9924. BTS Thonglor. www.iyengar-yoga-bangkok.com
Opened in 1999 by former runner Justin Herold, this studio is the first accredited center in Thailand for Iyengar Yoga.

Kundalini Yoga
www.kundaliniyogathailand.org
Yogi Bhajan, who popularized this form of yoga in the 1970s, proclaimed it so effective that one year of doing Kundalini Yoga is equal to doing 22 years of any other type. Supposedly, this is because the discipline works the glandular and nervous systems, focusing on the breathing exercises and meditation more than poses to break through emotional blocks. There is no central studio for Kundilini Yoga in Bangkok, but several teachers live here and offer classes and workshops at differing schedules and places. Visit the website above or call these teachers for more info. The first class with Susan is free.

Susan Adler Shaw
Soi Manee’s Yoga Center, Soi Jim Thompson, 089-212-1782, BTS Siam, satya_satnam@yahoo.com

Pieter
Suite 38B, Wattana Heights, 143/55 Sukhumvit Soi 19, 02-661-6597, 081-987-1435. BTS Asok.

Sheila Rank
Soi Ruam Rudee, 081-341-6418. BTS Ploenchit. she@ashayogawear.com

Natural Care Therapies Research and Training
28/1 Sukhumvit Soi 36, 085-108-6401
Bita Sethi runs yoga classes at beginner, intermediate and advanced levels. She also runs a pranayama workshop, and a Therapeutic Yoga course—a one-on-one session taking into consideration the personal needs of the attendee. 

Prana Yoga
117 Thonglor Soi 10, Wattana, 02-391-6487. BTS Thonglor. www.pranabangkokyoga.com
Prana Yoga is a petite studio located within the Sareerarom Spa. They teach “Power Vinyasa” yoga, which promises to leave you uplifted and energized after class, no matter what your level of practice. New students can get three classes for just B900.

Y-Fit
113/6 Thonglor, Wattana, 02-712-6111-2. BTS Thonglor. www.sunyfitwellness.com
This small studio offers a variety of classes primarily for women. Included in their roster are hot yoga, Vinyasa classes for beginner and intermediate practitioners, pre- and post-natal classes, and yoga for kids.

Yoga Elements Studio
23/F, Vanissa Building, 29 Soi Chitlom, 02-655-5671, BTS Chit Lom. www.yogaelements.com
Professional studio that teaches Ashtanga Vinyasa classes with approachable teachers, great ambience, and a friendly community. Classes are taught at various levels with easy-to-understand explanation. Hot yoga available on Thursday nights. They also host special events including visiting teacher workshops, related film screenings, discussions, and more. Yin Yoga teacher training with Victor Chng takes place May 27-29. Check web for info.

Yogasutra
32/F, Sathorn Nakorn Tower, 100/70 North Sathorn Rd., Silom, Bangrak, 02-636-6758-9, www.yogasutrathai.com
This studio teaches a combination of Hatha, Ashtanga and Sivanandha yoga, with emphasis on strength, flexibility and stamina. They also have Gentle Yoga classes, for beginners and more frail members of the community.

Pilates Resources

“In 10 sessions you will feel the difference, in 20 sessions you will see the difference, in 30 sessions you will have a whole new body…”

These are the words of Joseph Pilates, speaking of a practice he developed called Contrology, which would later more popularly take his last name. In his youth, he suffered from asthma, rickets, and rheumatic fever. On account of this, he devoted his life to the invention of a practice that alleviated the effects of his physical weakness and improved his strength by focusing on the core muscles that keep the body balanced. It is especially good for women as it targets areas that tend to be weak: abs, lower back, and butt.

Pilates consists of a low repition of highly controlled movements which enage the both the body and the mind. There are generally two types of courses: mat and equipment. Equipment uses a special machine (the Reformer) which Joseph Pilates developed, which is spring resistant in both directions of motion, and it a good program for rehabilitation. The Reformer creates strong but longer, less bulky muscles—one of the reasons Pilates has found favor in the professional dance community. Mat classes don’t use a machine, but do utilize elastic bands, fit balls, and weights.

The Pilatestudio
888/58-59 Mahatun Plaza, Ploenchit, 02-650-7797. Open Mon-Fri 8:30am-8:30pm, Sat-Sun 9:45-12:15am
The Pilatestudio is a versitile and modern studio offering mat and equipment classes, as well as pre- and post-natal sessions, Gyrotonics and Shiatsu massage. Caters to all levels, beginners to advanced, men and women.

Style Pilates Studio Bangkok
Vaneechapark (Jareemart Apartment), 39/9 Soi Lang Suan, Ploenchit. 089-521-2616 www.style-pilates.com
Pilates taught by a cured osteoparosis sufferer in a studio fully equipped for classes and workshops. Both mat and equipment classes taught here. Free introductory session.

Studio 31 Pilates & Dance Studio
289/2 Sukhumvit 31; Tel. 02 662 1833, 084 070 4060; www.pilatesanddancestudio.com
Mat and equipment classes available, with special sessions designed especially for men, and others for pregnant women. For kids—ballet, jazz and hip hop dance classes are available. Yoga for adults and children also on offer.

Tai Chi Resources

Tai Chi is a soft style martial art, where the goal is to achieve relaxed muscles and reach the best possible health through controlled breathing and “skeleton mechanics.” Its been described as “moving meditation” and the slow, repeated motion between different poses (or forms) helps increase balance and flexibility, promotes good posture, encourages blood flow, and boosts the immune system. Tai Chi also aids in lessening the effects of stress, anxiety and depression on the body by promoting inner calm. You can always go to the park and just follow along, but if you want to actually know what you’re doing, check these out.

Chen Tai Chi Thailand
4/F Piyavan Tower, 1199 Phahon- yothin Rd., 086-014-4050. BTS Ari. www.chentaichithailand.com
This is the first school in Thailand to teach Chen Tai Chi, a style which uses the skeleton to lead the body. It begins with a special Chen style warm up which refreshes the joints and relaxes the muscles. They also teach how correct breathing can help to still the mind in conjunction with the body movements. This month they also are beginning the Bad Back Club—a program that concentrates on aiding those with weak or damaged backs.

Kru Suthee Panthong
Near the bridge going onto the little island in Lumpini Park
Kru Suthee teaches Tai Chi Mon-Sat from 5:30pm onwards. Two consecutive classes each weekday. It’s free, so drop by and check it out.

Changchuntang Club
www.thaitaiji.com
Learn Yang sytle Tai Chi with the Changchuntang Club. Can be performed slow and deliberately or with great energy. They also teach various sword and blade work.

Holistic Centers

If you’re not sure where to head first, maybe this is the best option for you. More than just gyms and not quite spas, these centers provide exercise resources, therapy, counseling, detox programs and more.

Balavi Natural Health Center
191/3 Soi Ranong1, Rama 6 Rd., Samsennai, Phyathai, 02-615-8822. Open Mon-Fri 8:30am-8pm, Sat-Sun 8:30am-5pm. www.balavi.com
The center offers natural healing processes such as acupuncture, herbal medicines, crystal healing, hydro-aerobics, hydrotherapy, yoga, qigong and more. A 40-minute hydrotherapy course is B1,800.

Chirofit
8/F, Home Place Bldg., Soi Thonglor 13, 02-712-7383/-6. www.chirofitbangkok.com
An “integrated fitness center,” Chirofit covers it all with a team of medical experts on staff. Prior to your first workout, you are given a full physical examination including a fit test and posture analysis. They then prescribe an exercise regiment that you can carry out in their fully-equipped gym. In addition to cardio workouts, they also have yoga and Pilates classes on offer and a skin and beauty clinic.

The Core
31/1 Sukhumvit Soi 53, Wattana, 02-6626662, www.thecore.co.th
This wellness center is completely devoted to family fitness. Though Pilates are the main thrust for adults, it also has activities for kids (drama, yoga, tae kwon do) and a safe, educational atmosphere for babies. Fit ball, yoga, dance and discussions are also available for women and mothers-to-be.

Rasayna Retreat
57 Soi Prom-mitr, Sukhumvit Soi 39, 02-662-4803/-5. Open daily 9am-9:30pm. www.rasayanaretreat.com
This center offers detox and cleansing programs in a ranbow of shades: holistic workouts, yoga, Pilates, colonic hydrotherapy, a raw food café, consultations, naturopathy and more.

Tria Integrative Wellness
998 Rimklongsamsen Rd., 02-625-6699. www.triaintegrativewellness.com
Opening this month, Tria is a holistic health center that offers a variety of programs to serve the balance of your mind and body. There are different workouts available, including Pilates, body stretching, and yoga; as well as pampering menus which include acupuncture, massage, body wraps, and colonic hydrotherapy.

Super Spas

Alternatively, have the experts take over entirely at one of these first class spas.

HydroHealth
494 Erawan Bangkok, 4/F, Ploenchit Rd., Pathumwan, 02-250-7800. Open daily 10am-8pm, BTS Chit Lom. www.hydrohealth.co.th
Professional colonic hydrotherapy center from Hong Kong with well-trained and certified practitioners. Infrared sauna and health products are also available.

S Medical Spa
2/2 Bhakdi Bldg., Wireless Rd., 02-253-1010. Open daily 10am-8pm. BTS Ploenchit. www.smedspa.com
Staff includes certified physicians, dermatologists, gynecologists, psychiatrists and other specialists. You can have a health check by the professionals, hydrotherapy, massage, rejuvenation treatment, carboxy therapy and other services, including beauty and relaxing services.

St. Carlos Medical Spa
5/84 Moo 2, Tiwanon Rd., Pathumthani, 02-975-6700, www.stcarlos.com. Open daily 7am-9pm
You can spend one day or one week at this spa with its prime spa facilities. Here you will be helped to kill insomnia, receive special jet lag massage, phyto-aromatherapy, hydrocolonic work, laser acupuncture, pressure therapy, and oxygen therapy to give you physical and mental strength.

Yanhee Hospital
454 Charunsanitwong 90, Bangplad, 02-879-0300, www.yanhee.co.th. Open 24/7
Even though the hospital is famous for plastic surgery, they have treatments for inner beauty as well, and for affordable prices, too. Its colon detox is just B800, acupuncture is B600-700, and traditional massage is B150-175 per hour.

Spa Ten
10/F, Siam@Siam Design Hotel and Spa, 02-217-3000, www.siamatsiam.com
This spa focuses on ten treatments; Thai Massage, Thai Herbal Massage, Thai Acupressure Massage, Medicated Oil Massage, Thai Scrub, Thai Body Wrap, Thai Facial and Thai Foot Massage. Its signature treatment, Sip Massage (B1,000/60 minute), can be customized to your needs. Thai Acupressure Massage uses pressure to relieve pain to certain meridein points of the body.

Yoga Vocab

Yoga terminology is a bit confusing at first, but here’s all you really need to know.

Asanas—The actual physical postures or exercises.

Ashtanga Yoga—Form of yoga taught by K. Pattabhi Jois. Physically demanding, Ashtanga is a flowing series of specific postures that are great for building strength and flexibility.

Bikram Yoga—The original form of “hot yoga,” Bikram was named after its founder, Bikram Choudhury, who practiced a series of 26 asanas in a heated room.

Hatha Yoga—When most people talk about yoga today (outside of India), they are referring to Hatha Yoga, which comprises the physical postures (asanas), breathing exercises (pranayama), and meditation. Other than Hatha Yoga, though, there are other forms, such as the Yoga of Devotion (Bhakti), the Yoga of Rituals (Tantra), Yoga of Service (Karma) and others.

Hot Yoga—Any yoga that is performed in a heated room. This is done for two main reasons:
1. the body is more flexible at a higher temperature, therefore you can bend deeper into poses if you are hot.
2. the higher temperature brings on a higher intensity, more sweat, therefore cleansing the body…and soaking your mat. Mmm, sexy.

Kundilini Yoga—The emphasis in this type of yoga is on chanting, breathing and meditation more than on poses. Popularized by Yogi Bajan, the goal is to awaken the kundilini, an untapped source of power that rests at the base of your spine. Once awakened, the kundilini is heralded to bring on spiritual transformation.

Pranayama—Set of breathing techniques aimed at clearing energy channels and strengthening the inner lifeforce.

Iyengar Yoga—Style taught by B.K.S. Iyengar. It’s noted for focus of attention to detail and precise alignment of postures. Iyengar also popularized the use of blocks and belts in the practice.

Vinyasa Yoga—Style of yoga that flows from one pose to another with synchronized breaths. Similar to Ashtanga but less rigid in its sequence of poses.

Step 1: Starter

The boss has just arrived from Hong Kong, the States or their big office on the 25th floor and is expecting to be wined and dined. This is your chance to shine and spend some one-on-one time (read: Suck up) to the person who could change your career. Follow these rules when choosing your venue and your meal will be a surefire success.

a) Not somewhere too romantic. You don’t want them to get the wrong idea.

b) Not somewhere too touristy. You want them to think you are at least a bit selective and savvy about all the coolest and latest eateries.

c) Somewhere that does have a wow factor (like a good view, or a lively location). Taking you boss down some back street dive in the middle of nowhere might show you know your city, but won’t impress or make them feel they’re somewhere really special.

d) Not somewhere too noisy, groovy or nouveau cuisine. Chances are your boss is a bit older, so while he or she will want to be seen at a happening joint, they won’t want to feel uncomfortable or out of their element either.

e) No buffets. To create a rapport you want to trap your boss at the table with you for as long as you can—getting up and down to fill plates will just prove a distraction and break the continuity in the conversation.

f) Ditto cheap hole-in-the-wall eateries. Your boss needs to feel important and as if the meal is a special occasion, not that you are a Scrooge.

g) Ditto places you’ve never been before or that haven’t come highly recommended from a trusted source. You want to be sure it’s all going to go smoothly, so don’t risk it with a newbie.

Step 2: Main Course

The dos and don’ts of how to behave during the meal.

DO
a) Dress up, but conservatively. Flip flops are probably not appropriate, nor is a backless number either.

b) Order the same number of courses as your boss. Making them feel like a pig because you refused to order dessert won’t help your cause.

c) Know your stuff. You need to be able to hold a conversation about interesting and intellectual topics. Which brings us to the don’ts.

DON’T
a) Bullshit your way through a conversation to make yourself look good.

b) Starting up high brow conversations on topics you know nothing about will only make you look stupid.

c) Eat like you’re at home or in a hawker centre. No slurping (unless your boss is Japanese), no eating food with your hands in a fine dining establishment and no bones on the table.

d) Get drunk. Bad idea.

e) Don’t wait for your boss to pay the bill. Always make the first move, and then if they argue, it’s probably OK to let them pay.

Step 3: Dessert

Where to Go
You can expense this, right, so go on the town. Here are some of the best restaurants that provide excellent food, consistent service, and are known faves for corporate entertaining.

Where to take your boss to convince him or her that you need a bigger team:
Garibaldi, #01-20, 36 Purvis St., 6837-1468.
The laid back atmosphere and charming service will make you look like a top notch networker and people-person.

Where to take your boss to get him or her to sign off an all-expenses paid junket:
Oso, 27 Tanjong Pagar Rd., 6327-8378.
Wine and dine him or her through all of Italy’s best culinary fare and then convince your boss you need to bring more of this stuff back to Singapore.

Where to take your boss to convince him or her you need a pay rise:
Saint Pierre, #01-01 Central Mall, 3 Magazine Rd., 6438-0887.
The truly impressive food and wine may just be enough to show your boss that your pay packet isn’t quite living up to your chosen lifestyle.

Where to seduce your boss:
San Marco, 8/F, The Fullerton Singapore, 1 Fullerton Sq., 6438-4404.
Sparkling lights set the groundwork for a romantic atmosphere, and if that doesn’t work, it’s still a jolly good view and there are enough corporate types there that you won’t look too stupid.

Where to take your boss to stop him or her from giving you the sack:
Le Saint Julien, #02-01/02 The Fullerton Water Boat House, 3 Fullerton Rd., 6534-5947.
The charming view and elegant service may just be enough to lull some generosity out of your boss, at least for another 24 hours.

There’s only one thing worse than your computer freezing while you’re working on a masterpiece: getting it stolen. No way you can restart it then. Laptop theft is actually more common than you think. According to Gartner Group, an IT-related consultancy company, one in ten laptops will be stolen or lost. So don’t add to the statistics: here’s a number of ways you can protect your portable office.

Data Protection

There’s plenty of software that you can install into your computer to protect the data from being lost or accessed by unwanted snoops. Programs like PGP Whole Disk Encryption (www.pgp.com) and TrueCrypt (www.truecrypt.org) help secure data by encrypting, or by protecting the files on your disk with a password. These programs are what they call “whole disk encryption,” meaning everything in the disk is protected, even the temporary files.

Tracking and Recovery

This software is fascinating as it not only improves security by encrypting files, but can also track the stolen laptop once it’s connected to the internet. A report will be sent to a “center” and you’ll be able to find out where the laptop is being used. Try ComputracePlus (www.absolute.com/computraceplus), CyberAngel (www.thecyberangel.com), and, for Mac fans, Undercover (www.orbicule.com/undercover).

Hardware

When all else fails, “back to basics” is the best guarantor of security. Laptops are portable objects, so the best way to eliminate the risk of theft is to lock it up. Try Kingston’s Laptop Combination Lock (B1,990, IT City), which fastens your laptop to a table so no one can just yank it away. If you have a bad memory, maybe the Retractable Lock (B1,670, IT City) is a better alternative, as it uses a key instead of a combination lock.

Keys and Cards

You can’t start a car without a key, and these neat tools act just that way. SecurityKey (www.securikey.com) is like a USB “car key” to your laptop: once the software is installed, to unlock the data you must plug in the USB key. Another similar option is a Smart Card, which can be used with laptops that come with a Smart Card reader. For this one, think ATM card. You slide in the card and enter a PIN to unlock the files. HP NX8420 (B49,900, HP Thailand) is one of the laptops with a Smart Card reader.

Fingerprint Sensors

This option might sound like it comes right out of a sci-fi movie, but there are laptops with built-in fingerprint sensors that help secure access. Aside from the aforementioned HP NX8420, Sony offers the same function within its Vaio VGN-SZ35SP/C model (B79,900, SonyStyle) as a pricier alternative. This Vaio also has a Hard Disk Password for added security.

Idiot-Proof Methods

Well, sometimes you just overlook the most basic of all.

Engrave it

If you’re not planning to sell your laptop, you can permanently mark your property. Engrave your name, address, and contact info onto the damn thing. Then the thief won’t be able to resell it.

Register It

When buying gadgets like laptops, there’s always some kind of registration form in the package. Most people neglect to fill it out. Don’t be one of these people. And keep all the necessary information, like the serial number and date of purchase, in a safe place.

Disguise it

Nothing says “laptop Inside” like a laptop carrying case. So if you want to fool the thieves, just hide it in a less conspicuous bag instead, like a sling or messenger bag. But make sure it’s not branded with “LV.”

Don’t store it

Don’t treat your laptop as a data safe. If you’ve saved important or confidential information on your laptop, it’s wise to move it to a CD or a thumb drive to keep at home instead. Just make a habit of backing up your data every time you save something.

Don’t leave it

The best way to ensure that your laptop is not lost is simply to keep an eye on it at all times. If this is too hard for you, your laptop deserves to be stolen.

Love it or hate it, work is something all of us have to do. In fact, we actually spend more of our waking hours in this sordid establishment called the workplace than we do at home. Yes, we know there’s never enough time to finish your work—much less think about the strange effect that your cube, your boss, your colleagues and the amount of work you’re shoveling away at every day are having on your health. However, you should, just in case you suddenly concuss on your keyboard. Here’s the I-S breakdown of lurking office dangers.

The Great Email Express

If there are more than 30 people in your office, you probably spend loads of time struggling with the modern evil called email. These things just keep dropping steadily into your email account, until you’re ready to pull your hair out every time you return to your seat to find another 20 freshly-mailed, bolded little buggers in your inbox. Help is here:

• Clear your inbox before you leave the office every day. Without fail.

• Create folders for people you regularly receive email from. Your email account will then be more organized.

• Clear your trash. Yes, we know this allows more mail to get in, but we don’t have a choice, do we?

• Auto-archive old emails that you don’t need to save space.

• Create action folders for tasks you have to do marked “done,” “to be done” etc.

• Heck, if you’re can’t get rid of it, make it work for you. Mark out important events with the calendar and set up pop-up reminders for things you need to get done.

The Unbearable Lightness of Screening

Unless you’ve got a totally dishy colleague whom you can’t take your eyes off, you probably spend your eight working hours gazing at an unpalatable object called the computer screen. Contact lens wearers will find their vision blurring and eyes reddening as oxygen to the eyes is cut off by prolonged screen staring. Even if you don’t wear lenses, long hours of working at the computer will soon give you headaches, fatigue, an aching back and sore neck muscles. In fact, there is a syndrome called Computer Vision Syndrome (CVS) that’s characterized by symptoms such as tired eyes, eyestrain, redness, irritation and double vision. Put these tips into action:

• Buy a computer screen filter for yourself—a handy device that fits on your computer screen and minimizes the amount of glare you receive every time you look at the screen.

• Get eyedrops and use it regularly if you wear contact lenses so your eyes won’t dry out.

• Take a five-minute break every hour. Heave your butt off that chair, chat with a similarly-stressed colleague or take a walk.

• Blink more often. Research has shown that increased blinking allows the eyes to hydrate more rapidly. It’s easy to forget this because when we’re concentrating, we stare at the screen without blinking.

• Adjust your screen brightness. It doesn’t need to light the way to India.

• Increase your pageview settings to 150 percent. That way, your eyes won’t have to strain when you’re typing feverishly away.

• Rest your eyes by gazing at an object in the distance such as the bus stop where you take the bus home.

Another Germ Bytes The Dust

Think about where you rest your long-suffering elbows at work. Yep, your desk. And ask yourself how often you clean it. Never, right? Research conducted in the States shows that more germs breed per square inch on an office desk than a toilet seat. That means you’re breeding about a gazillion million germs on your desk—which makes you super susceptible to falling sick. Try these steps for a relatively more germ-free existence:

• Don’t eat at your desk. Just think of all the ants and creepy crawlies feasting on the bits of char siew rice you dropped. Gross.

• Wipe your desk area (and PC) every week—including your mouse. Trust us, it’s filthy.

• Clear your desk of all unwanted papers you’ve been too lazy to throw.

• Wash your coffee mugs instead of letting them rot at your desk—with coffee stains and sour remnants of what used to be coffee. Ewww.

• If you talk on the phone often, place a teabag in the nook where you place your receiver. It’ll keep your phone smelling fresh.

• Empty your bin daily. Only dry waste should be in your cubicle rubbish bin. Throw your used styrofoam cups in the pantry garbage bin with a lid.

Messed Up and Stressed

What should you do if you’re always stressed? Follow these rules:

• Prioritize. Clear the most important tasks first.

• Always remember—one thing at a time.

• Lastly, develop a sturdy, they-can’t-get-me attitude. Do your best but hey—it’s just a job.

Cube Do’s

How to make your cubicle rock:
• Personalize it with knick knacks and cheery things. Work will seem more appealing.

• Minimize your clutter.

• Buy a stress ball and squeeze it when you feel you’re going crazy.

• Use a wrist rest.

• Stick hunky-dory posters and happy messages. Hey, positive thinking, right?

• Organize whatever clutter you have into files, shelves or drawers.

Tools of the Trade

Nothing too fancy, just a few essentials.
1. Special glue for wallpaper (around B100 per bag). Available at hardware stores.
2. 4” roller. (B46.) Available at HomePro.
3. Wallpaper (of course).

How to Put It Up

1) Measure your wall. See what size wallpaper you need. In this case, we used a paperback 52cm sheet from Cole & Son.

2) Mix the glue with water—seven liters of water per bag of glue. Don’t use pang piek (a glue that is made from tapioca flour). It won’t stick.

3) Apply the glue to the wall. (Don’t put it on your wallpaper directly.)

4) Then put the wallpaper up. Don’t worry if it’s not perfectly in place at first. You can move it for an hour or so before the glue starts to dry.

5) Use a roller to get rid of unwanted bubbles.

6) If you want to use two different patterns on the same wall, make sure that the second pattern overlaps on the edge of the first one.

Hot Tips

Here are a few secrets from Chananun Theeravanvilai, a design director of Chime Design Limited.

1. There are two types of wallpaper: paperback and vinyl. Both of them are easy to install, but paperback style is more popular. However, vinyl wallpaper is easier to clean and good for a 70s style décor.

2. Clean the wall before installing the wallpaper. Only a smooth surface can guarantee a satisfying result.

3. Don’t apply wallpaper with a dazzling pattern in the entire room, especially in your bedroom, where it will surely make you dizzy.

Where to Buy

Habitat (4/F, Siam Discovery, 989 Rama 1 Rd., 02-658-0400. www.habitat-thailand.com). Habitat is a well-known chain of London furniture shops. Fill your empty home with their stylish furniture and design products, including their latest collection of Cole & Son wallpaper. From photo frames to kitchen tools, teddy bears to beds and bed sheets, the range is classy and of assured quality. Just make sure you’ve got a fat wallet.

Mr. Curtain (16 New Rama 9 Rd., Suan Luang, 02-789-3000. www.mrcurtain.co.th). As famous for curtains as its name suggests, Mr. Curtain is also an expert on wallpaper, offering over a thousand designs for you to choose from. Free installation service by a professional team.

Pamanthai (2423 Lad Phrao Rd., between Soi 67/2 and Soi 69, 02-538-1080, 02-538-9587. www.pamanthai.com) has curtains, sun-blinds, bamboo screens and wallpaper on offer. Both imported and domestic goods are available in many styles, including old-fashioned but elegant Thai designs. Delivery service.

Nattanan Design (21/108 Klongjan Villa 4, Ramkhamhaeng Rd., 02-728-1594, 02-731-4467 www,nattanandesign.com) sells carpets, curtains and wallpaper. Installation service is available both in Bangkok and out of town.

Or if you’re not in the mood for spending an entire day in search of the perfect match, visit HomePro or Homeworks where you’ll find everything you need for home decoration.