About us - say hello to Ten


We love listening to stories and we find inspiration from people in all walks of life and across industries.

In this blog post series, "About us", you have the chance to learn more about the people behind Thailand’s premium studio for personal and semi-private training - HAUS No3,

This week we had a chat with one of our talented coaches at HAUS No3, Ten (Teerachot) Pornpinyotavee.

Read below too find out what he does on his spare time, his YouTube addiction, where he finds inspiration from and what Thai food he recommends that you choose for a healthy meal

Hi Ten, please tell us a little bit about yourself, where did you grow up and go to school?

Ten: "I grew up with my mom and brother in Bangkok. I attended Mahidol University, graduating with a degree in Tourism and Hospitality management. During my studies I was fortunate to spend one semester in Melbourne, Australia. I learned a lot during this time and I believe that spending time abroad and away from home has helped me in many ways to get to where I am today".

How did you get started on your fitness journey?

Ten: "My fitness journey started when I was 16. Like many other teenage boys I found motivation to start working out because I was bullied in school due to my small size. My uncle is an ex-bodybuilder so he introduced me to strength training. I found a gym nearby my house with some rusty weights and machines. My routine consisted of mostly old-school isolation exercises such as lateral dumbbell raise for muscle growth.This was back in high school and I became almost obsessed with gaining size. I thought I had to eat every 2 hours. I was eating tons of bread, egg whites and drinking lactasoy. I gained 10 kg but it was mostly fat, nothing quality (haha). I was peeling eggs during class and ate under the table and I would wake up in the middle of the night to have an Ovaltine drink. Of course, this affected my sleep and recovery so I ended up with insomnia problems and the training I did led to a 2-year shoulder injury. I was lifting weights hard and heavy but it wasn't very productive or sustainable.

After all this, how come you ended up working in the fitness industry?

Ten: "At University, I started to workout again. I was determined to find a way to improve my shoulder function and I had also developed back pain at one point. But this time I started off slowly and as I got better at English I studied more and more in the field and that helped me widen my perspective on training.

At this stage I was bored of bodybuilding for pure aesthetic reasons and instead I wanted to learn more how athletes were training. I ended up buying a classic strength book called; "Starting Strength" by Mark Rippetoe. I started to apply his program ('5x5') and techniques to myself and saw great gains.

I knew fitness was something I wanted to do for a living so when I went to Melbourne as a part of my University studies, I attended several workshops and certifications. That was my academic entry to the fitness industry and it pretty much sums up how I got started working in this field".

How does your hospitality background help you in your job as a personal trainer?

Ten: "Although it feels as if I have forgot most of it there are some things I learnt from my University studies (Tourism and Hospitality management) that will probably always be stuck with me. Such as the meaning of body language and gestures, how you speak and carry yourself in front of guests and also the actual service delivery. I try to apply that, striving for the best service possible, in my everyday work at HAUS No3".

If you could pick another career path, what would you do for a living?

Ten: "Investment and finance. I'm not very good at math but it would be interesting field to work I think ."

What does your own training routine look like?

Ten: "It has changed almost every year for the past few years. Currently I'm working on a mix of strength training, body weight and aerobic conditioning. I focus a lot on handstands, I run regularly and I do some heavy lifting with barbells 2x/week coupled with unilateral exercises for my lower body (accessory work)."

Who do you follow in the fitness industry for knowledge and inspiration?

Ten: "I follow several people in the industry and as I mentioned, I love to read and study.

Here are a few of them; Ben Greenfield (Triathlon coach and 'bio hacker'), Mark Rippetoe (strength), Greg Everett (Weightlifting), Mark Sisson (Paleo lifestyle blogger), Eric Cressey (shoulder rehab expert and S&C coach), Michael Boyle (functional, sport specific training), Gray Cook (movement specialist - FMS founder), Bret Contreras (S&C coach and researcher), Kelly Starrett (mobility guru), Christopher Sommer (gymnastic coach), Evan Osar (movement specialist), Stuart McGill (back pain expert), Robb Wolf (nutrition and paleo expert)."

Do you have any other hobbies apart from fitness and training?

Ten: "I do a lot of reading. Mostly fact and self development books related to the fitness industry but also some other topics that interest me. For example, I really like to read about astronomy and space. Although I don't know much about the science behind it, it really fascinates me".

Do you have any key value in life that you live by?

Ten: "I try to follow a 90:10% rule. This means; be disciplined and strict in 90% of the situations, in training, life, work, etc. Thinking and behaving like this - allowing yourself some slack 10% of the time - helps me stay sane and on track".

Tell us something that people in general don't know about you.

Ten: "I'm a YouTube addict and I love to watch prank videos (haha). At one point I had pretty much seen all prank videos available. I think it helps me relax and keep my mind of things for a while".

Let's change topic for a while and talk a little bit about nutrition.

Thai food can be both healthy and unhealthy. What type of foods do you recommend for someone who is looking to eat Thai food and stay healthy?

Ten: "Foods like most noodle based dishes or fried rice consists largely of simple carbohydrates (low in other nutrients) and the cooking methods used to prepare these dishes often use unhealthy fats (cheap vegetable oils). Some good examples of Thai food would instead be grilled chicken ('gai yang'), often eaten together with papaya salad ('som tam') - but make sure to ask for one without added sugar or MSG. Another traditional Thai dish that can be considered healthy is 'kaolao' soup (you will find this in most food courts and noodle shops) or 'namprik' - a plate of boiled vegetables that comes with a spicy dip sauce.

Do you see any trends or myths in Thailand surrounding nutrition that you would like to disappear?

Ten: "I my opinion, there is a common misconception that saturated fat is dangerous and people in general tend to avoid fat as much as they can in fear of getting fat. In fact, many healthy foods contain fat (including saturated fat), such as coconut meat. What I think people should focus more on is all the added, hidden sugar and trans fats - all of which can be found in many heavily processed food and desserts".

You are obviously young. What do you say to guests that come in the door and having doubt about your capability and lack of experience?

Ten: "People come here for a custom experience and high quality training. If I'm working at HAUS No3 and someone questions my knowledge or expertise I would simply say 'if I wasn't qualified then I wouldn't be here, If I couldn't develop that service my owner wouldn't have hired me in the first place' (haha). Of course, this is a pretty straight forward way to put and I'm always trying to be respectful and modest - but at the same time I'm also confident in my own abilities."

What is the most important things you look for when you train a guest at HAUS No3?

Ten: "First thing I look for is breathing. Without proper breathing their spine is not stable. I try to teach breathing quick and fast so guests don't get bored."

If you could only do 3 exercises for the rest of your life, what would they be and why?

Ten: "Pistols (single leg squats) - for a healthy lower body. If I continue to do this movement regularly it will promote lower body symmetry and strength and as long as i maintain it, it will stay with me for the rest of my life.

Handstand - I would do this movement for shoulder health and pressing strength.

Heavy deadlift - it's a very compound movement and lifting heavy every once is good for you as it will boost total body strength".

We hope you enjoyed to read some opinions and thoughts from Ten; one of our coaches at HAUS No3.

If you want to say 'hello' to Ten - his email can be found here. And check out his Instagram account HERE.

For more information about how to get started at HAUS No3, read this or click here to book your consultation.

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Phra Kanong, Bangkok, Thailand

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