Optimal Performance



Optimal performance week is dedicated to understanding how to create the body you have always strived to achieve. This educational program combines hard work with science, nutrition and most importantly, breathwork.


Understanding the Stress Response with Breathwork

The Breathing Control Workout is a great way to release any excess built-up muscular tension, as well as developing your breathing capacity for fitness activities. Mark will host a 2 part workshop to correct breathing habits and run breathing exercises as well as drills. Once techniques have been perfected, Mark will integrate muscular workouts with the new breath-work skills.

Who Will Benefit from This Workshop & What You Will Learn

  • Anyone wishing to improve their breathing efficiency
  • Integrated breathing with movement
  • Identifying breathing dysfunctions
  • Simple tests to determine your level of breathing proficiency
  • The importance of CO2 and its relationship to oxygen
  • The destructive mouth-breathing habit
  • The harm of involuntary breath-holding
  • The healthfulness of voluntary breath-holding to increase wind and athletic performance

101: Simplifying Protein for Muscle Growth with Chris Lawless

In order to stimulate protein to muscle synthesis, it is important to take the right amount of protein at the right time. Creating a diet platform based on muscle-centric nutrition, will provide you the following benefits:

  • Muscle growth
  • A healthy balance of muscle to fat–which creates ideal body composition ratios
  • Improved hormone health
  • Improved blood sugar
  • Improved cholesterol
  • Improved cardiovascular health
  • Improved metabolism

Carb Cycling for Optimizing Body Composition with Clinical Nutritionist, Craig Burton BSc, NASM, CISSN

In the most basic format, carb cycling is a planned alteration of carbohydrate intake in order to prevent a fat loss plateau and maintain metabolism along with workout performance. Carb cycling is considered an aggressive and high level nutrition strategy.

Fire & Ice: Steam Room & Ice-Bath

Many studies from around the world have proven that Fire & Ice concept improves heart health, circulation, and athletic endurance. When the steam room sauna is paired with a cold plunge into an ice bath, the sustained increased heart rate between two extremes essentially has huge cardio benefits. In extreme conditions, the body reduces lactic acid buildup in muscles, induces heat shock proteins and human growth hormones, and releases several other hormones like norepinephrine. The result of this regular practice on the body allows you to endure more exertion and recover faster, while lowering anxiety and sharpening focus.

Using Your Personal Lab Results to Optimize Your Macro’s (2000 THB)

Optional lab tests required to analyse FBS, Triglycerides, liver, kidney, HbA1c. Once results have been received, Clinical Nutritionist, Craig Burton BSc, NASM, CISSN will explain how to optimize macronutrients based on results. This workshop will outline how to simply interpret lab results to find the best macro ratios (protein, carb, fat). Craig will discuss those best suited to a keto diet, carb cycling, or a higher protein diet.

Mark Mariani

Optimal Performance

For more information and to reserve your spot click below