Flash Fitness

01/07/2026

What?!?! 14 Years of Flash Fitness! 🎉🥂

Today marks exactly 14 years since we really just wanted to create a private, comfortable space where people could could get real, personal-training like results, have some fun, and have a fitness community without the theater of the fitness industry.

We've always said...our goal is to give 30 minutes of positivity...a place where you know you will leave feeling better than you did when you arrived...Maybe even the best 30 minutes of your day.

In 2012...we had no idea yet what kind of community it would attract.

But...You guys have made Flash Fitness such an incredible place for so many....Including us. Each and every one of you...make Flash Fitness what it is and we are so appreciative of you.

To every single person who has trained with us, trusted us with your health, and make this gym community such an important part of each other's days:
🙏 Thank you!

Many of you have been with us for over a decade! In a city where gyms open and close every single year...to still be going strong after 14 years means everything to us.

Whether you've been here since day one ...or just starting your Flash experience, THANK YOU for being a part of our tamily.

Here's to many more years of Peace, Love, Happiness with some sprinkled in lactate and bad jokes!

♥️ We love you all,
🙏 Jeff & Ritah

24/06/2026

10 อย่างที่ต่อรองไม่ได้: การฝึกทีชาญฉลาดสำหรับคนอายุ 40 ปีขึ้นไป

30 years of coaching “old people”…ahem….adults over 40, 50, 60 and beyond. Hehe.

The fitness industry is now calling longevity a new 2026 fitness trend. Jeez.

If you don’t want the same usual generic advice…and want to know the actual physiology behind training smarter that Ritah and I use as our guiding principles for those approaching 40 those way past that…

Check it out!

English version will be on Amazon in the next couple of weeks.

Thank you everybody! 🙏 Especially all of you guinea pigs from Tracy, California and here in Bangkok.

Available now on MEB Market.

10 อย่างที่ต่อรองไม่ได้: การฝึกทีชาญฉลาดสำหรับคนอายุ 40 ปีขึ้นไป:: e-book หนังสือ โดย เจฟฟ์ และริต้า แอนดอร่า

08/01/2026

GOOD NEWS, Flash-a-Maniacs!

Hi guys! 👋

I want to share something that means a lot to Ritah and I.
As you know, we are VERY passionate in what be believe about nutrition.

For more than 25 years, I’ve told people to limit carbs, especially processed carbs and sugar, increase the protein and fat.

It’s always felt like we were fighting against the world..fitness certification companies, marketing, doctors, government regulations, etc. Why would people believe US?

Our methods were anti-mainstream and some people even thought it to be a “crash diet” or dangerous.

But….I only care about physiology…not RULES made by politics.

And I cannot unsee what I have seen work for so many people over the last 25 years.

Well….Yesterday, America has flipped their food pyramid to make their nutrition recommendation look ….

Exactly like the Flash Principles we teach YOU!!

After 50 years, of being told to "eat whole grains" and "limit fat."
The new US 2030 Guidelines has officially changed EVERYTHING. 🎉

Here is what they changed…
1️⃣ Protein is now King: They now recommend up to 0.7g of protein per pound of body weight.
2️⃣ The "Inverted" Pyramid: The new chart puts Meat and Vegetables at the widest part at the top. Grains are now at the bottom.
3️⃣ War on Processed Food: On their website, they are warning against seed oils & processed sugars.

I cannot describe the relief I feel….after fighting against the grain all of these years …to finally have our methods “validated” by ahem… “authority” or “mainstream.”

I’m honestly a bit emotional. Sorry. Hehe.

It’s a big moment for us because it confirms what we’ve always taught.
Our methods were never a fad. It was never “extreme.” They were never “dangerous.”

It’s physiology….and it doesn’t care about anyone’s politics, economy or ideology.

So, while the rest of the world changes their diet, you just need to keep doing what we do every week.

🙏 THANK YOU all for your TRUST all of these years…
for believing in us when we went against the grain.
You are appreciated.

See you soon,
Jeff and Ritah

https://realfood.gov/

05/07/2025

CONGRATS, Dr. PAT! Pat Pailin Lee Conquering Goals & Getting her 1st Chin-Up!

Look at that photo! That is the exhilaration of achieving your first unassisted chin-up! It was goal of hers and she said “I didn’t think I could ever do a chin-up.”

Well, we told you that you could! A massive congratulations Pat, for this monumental feat!

This is a major accomplishment, as less than 5% of women can perform even one unassisted chin-up.

At Flash, we believe in training smarter. You won't see us using resistance bands for chin-up practice, and here's why: Bands offer the most assistance where you're weakest (at the bottom) and the least where you're strongest (at the top). This opposite of what we want. The counterproductive resistance profile interferes with building the crucial strength you need where you need it most.

If you want to get better at chin-ups…ditch the resistance bands!

Want to achieve your first chin up?

Let’s start your incredible own set of incredible accomplishments.

30/05/2025

Congratulations Jean and Oh for completed first Hyrox Thailand , you guys did so well and we are so proud of you 💪🎉

01/01/2025

Happy New Year, Flash Monsters! 🎉

As 2025 arrives, Ritah and I would like to take a moment to celebrate YOU…and all of the incredible work you put in during 2024. You guys are nothing short of inspiring. So many of you have accomplished great things and have got in the best shapes of your lives. We are so proud of you guys!

Thank you EVERYONE…Flashers present and Flashers past…for allowing us to be a part of your journey and for being a part of our own.

It was a great 2024…and we have a feeling 2025 will be even better.

Here is to an amazing year ahead. 🥂

Wishing you all the very best!
Jeff and Ritah