Warm Up Exercises: Simple Routines to Prevent Injury before exercising

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Whether you are a professional athlete or a complete beginner, preparing your body is a crucial step that cannot be skipped. At the heart of this preparation is the warm up exercise, or warm-up routine, which must be performed before any main workout. A proper warm-up not only boosts your performance but also serves as an essential safeguard against injury. Maraleina Sport Resort details the vital importance of the warm up exercise here, offering simple, dynamic routines that anyone can easily integrate into their fitness schedule.

Why Warm Up Before Exercise Is So Important

Engaging in a warm up exercise before your main training session is not just optional; it is a critical step that directly impacts both your safety and performance in multiple ways

  1. Increases Blood Flow: Warming up gradually elevates your heart rate, which in turn widens blood vessels. This ensures a more efficient supply of oxygen and essential nutrients to the working muscles, preparing them for the intense demands ahead.
  2. Raises Muscle Temperature: Warmer muscles are significantly more elastic and flexible than cold muscles. This increased elasticity reduces the risk of muscle tears, strains, and pulls that often occur when cold tissues are subjected to sudden, intense movement or heavy loads.
  3. Activates the Nervous System: The warm-up process stimulates the communication pathway between your brain and your muscles (neuromuscular connection). This leads to faster and more accurate muscle response, improving overall coordination, balance, and motor control during the workout.
  4. Improves Range of Motion (ROM): Dynamic warm up exercise involves movement-based stretching that lubricates your joints with synovial fluid. This increases joint mobility and allows your limbs to move through a wider range of motion safely, which is vital for maximizing workout effectiveness.

Simple Warm Up Exercises Anyone Can Do

An effective warm-up does not need to be complicated. It should primarily focus on Dynamic Stretching—movements that take your joints and muscles through a full range of motion—rather than static (held) stretches. Here is a set of simple, fundamental warm up exercise routines that should take between 5 to 10 minutes and are perfect for preparing for a session at the best Gym Koh Samui has to offer, or getting ready for a football camp training session

Jumping Jacks

Jumping Jacks are excellent full-body warm up exercise to quickly elevate your heart rate and activate major muscle groups simultaneously.

 

 

 

Jumping Jacks

 

  • How to Perform: Stand tall with your feet together and arms at your sides. Jump your legs out wide while simultaneously raising your arms overhead. Jump back to the starting position. Repeat this motion continuously.
  • Recommended Time: Perform continuously for 30–60 seconds.

Arm Circles and Shoulder Rotations

This movement is crucial for mobilizing the shoulder joint, preparing it for activities that involve the arms, such as weightlifting, swimming, or throwing.

  • How to Perform: Stand straight with your arms extended out to the sides, parallel to the floor. Rotate your arms in small, controlled circles forward (10–15 repetitions), then reverse the motion and rotate backward (10–15 repetitions).
  • Benefit: Enhances shoulder joint mobility and prepares the rotator cuff muscles.

Leg Swings and Hip Circles

Activating the hips and legs is vital, as they are the powerhouse for most complex movements.

  • Leg Swings: Hold onto a wall for support. Gently swing one leg back and forth (front-to-back) 10–15 times. Then, switch to swinging the leg side-to-side (across the body) 10–15 times. Repeat on the other leg.
  • Hip Circles (Hula Hoop Motion): Stand with feet slightly wider than shoulder-width. Slowly rotate your hips in a controlled circle, changing direction after 10 repetitions.
  • Benefit: Increases mobility in the hip flexors, hamstrings, and hip joints.

High Knees or March in Place

This is a low-impact warm up exercise that raises the heart rate and activates the core, hip flexors, and lower body muscles.

 

High Knees or March in Place

 

  • High Knees: Jog in place, actively bringing your knees up towards your chest (aiming for hip level).
  • March in Place (Alternative for Beginners): Simply march briskly in place, lifting the knees higher than a regular walk.
  • Recommended Time: Perform continuously for 30–45 seconds.

Torso Twists

Torso twists improve the dynamic flexibility of the thoracic spine (mid-back) and engage the core muscles.

  • How to Perform: Stand with your feet shoulder-width apart, hands placed on your hips or held out in front of you. Gently and slowly twist your torso from side to side, keeping your hips stable. Control the movement and avoid jerky motions.
  • Benefit: Essential for exercises involving rotation (like golf or throwing) and general spine mobility.

Light Jog or Fast Walk

A low-intensity, full-body movement that transitions the body from rest to activity.

  • How to Perform: Jog lightly or walk briskly for 1–2 minutes around the area.
  • Purpose: Ensures the cardiovascular system is gradually prepared for the main workout, reducing stress on the heart.

Common Mistakes to Avoid During Warm Up

To ensure your warm up exercise routine is effective and safe, be mindful of these common pitfalls

Skipping Warm Up Altogether

Jumping straight into heavy lifting or intense activity without a proper warm-up is one of the biggest causes of injury. Cold muscles lack elasticity and are highly susceptible to tears and strains when immediately put under heavy load or explosive movement. Always dedicate 5-10 minutes to warm up exercise.

Doing Static Stretching Too Early

Static stretching (holding a stretch for a sustained period) is beneficial for long-term flexibility but can temporarily reduce muscle power and strength if performed before the muscles are warm.

  • Advice: Focus on Dynamic Stretching during the warm-up phase. Reserve Static Stretching for the cool-down phase, when muscles are fully warmed and more receptive to deep stretches.

Rushing Through the Routine

A quick 60-second routine is not enough to raise your core body and muscle temperature effectively.

  • Recommendation: A minimum of 5 to 10 minutes is necessary for an effective warm up exercise. The goal is to break a slight sweat without causing fatigue. If you are preparing for a very intense workout, lean towards the 10-minute mark.

Ignoring Weak Spots or Imbalances

A generic warm-up is fine, but an effective one targets the specific muscle groups and joints that will be heavily utilized in the upcoming workout. For example:

  • If you are doing heavy squats, focus extra warm up exercise on the hips, knees, and ankles (e.g., bodyweight squats, ankle circles).
  • If you are doing bench press, focus on chest expansions and shoulder rotations.

FAQs About Warm Up Exercises

How Long Should a Warm Up Take?

A general and effective warm up exercise should take 5 to 10 minutes. For extremely intense workouts, such as professional pre-season training at a Football Camp at Maraleina, or if you are exercising in a very cold environment, you may extend this period to 15 minutes to fully prepare the muscles and cardiovascular system.

Can I Warm Up Without Equipment?

Absolutely. The majority of highly effective warm up exercise movements are bodyweight-based and require little to no space. Jumping Jacks, Leg Swings, High Knees, and Torso Twists are all excellent examples that can be done without any special equipment.

Should I Stretch Before or After a Workout?

The best approach is to distinguish between the types of stretching:

  • Before (Warm Up): Perform Dynamic Stretching (movements).
  • After (Cool Down): Perform Static Stretching (held stretches) to aid muscle recovery and improve long-term flexibility.

Is Warm Up Necessary for Yoga or Walking?

Yes, it is necessary. Even low-impact activities benefit from a warm-up. For walking, a few minutes of slower walking and ankle/hip circles are enough. For Yoga, a short dynamic warm up exercise prepares the muscles and joints for deeper poses, allowing for greater range of motion and reducing the risk of strain during complex movements.

Paragraph Summary

The warm up exercise is an essential, non-negotiable step in any fitness routine. Spending just 5–10 minutes on a dynamic warm-up, utilizing simple movements like Jumping Jacks and Arm Circles, effectively raises muscle temperature, boosts blood circulation, and primes the nervous system for peak performance. Crucially, a proper warm-up significantly mitigates the risk of injury. Avoid common pitfalls like rushing the routine or performing static stretching too early. By consistently prioritizing your warm up exercise, you ensure your body is ready to work efficiently, safely, and sustainably toward your fitness goals.

Privacy Policy

Last updated January 10, 2023
 
This privacy notice for Maraleina Co.,Ltd (“Company,” “we,” “us,” or “our“), describes how and why we might collect, store, use, and/or share (“process“) your information when you use our services (“Services“), such as when you:
 
  • Engage with us in other related ways, including any sales, marketing, or events
Questions or concerns? Reading this privacy notice will help you understand your privacy rights and choices. If you do not agree with our policies and practices, please do not use our Services. If you still have any questions or concerns, please contact us at [email protected].
 
 
SUMMARY OF KEY POINTS
 
This summary provides key points from our privacy notice, but you can find out more details about any of these topics by clicking the link following each key point or by using our table of contents below to find the section you are looking for. You can also click here to go directly to our table of contents.
 
What personal information do we process? When you visit, use, or navigate our Services, we may process personal information depending on how you interact with Maraleina Co.,Ltd and the Services, the choices you make, and the products and features you use. Click here to learn more.
 
Do we process any sensitive personal information? We do not process sensitive personal information.
 
Do we receive any information from third parties? We do not receive any information from third parties.
 
How do we process your information? We process your information to provide, improve, and administer our Services, communicate with you, for security and fraud prevention, and to comply with law. We may also process your information for other purposes with your consent. We process your information only when we have a valid legal reason to do so. Click here to learn more.
 
In what situations and with which parties do we share personal information? We may share information in specific situations and with specific third parties. Click here to learn more.
 
What are your rights? Depending on where you are located geographically, the applicable privacy law may mean you have certain rights regarding your personal information. Click here to learn more.
 
How do you exercise your rights? The easiest way to exercise your rights is by filling out our data subject request form available here, or by contacting us. We will consider and act upon any request in accordance with applicable data protection laws.
 
Want to learn more about what Maraleina Co.,Ltd does with any information we collect? Click here to review the notice in full.
 
 
TABLE OF CONTENTS
 
 
 
1. WHAT INFORMATION DO WE COLLECT?
 
Personal information you disclose to us
 
In Short: We collect personal information that you provide to us.
 
We collect personal information that you voluntarily provide to us when you express an interest in obtaining information about us or our products and Services, when you participate in activities on the Services, or otherwise when you contact us.
 
 
Personal Information Provided by You. The personal information that we collect depends on the context of your interactions with us and the Services, the choices you make, and the products and features you use. The personal information we collect may include the following:
  • names
 
  • phone numbers
 
  • email addresses
 
  • contact preferences
 
  • contact or authentication data
 
Sensitive Information. We do not process sensitive information.
 
 
Payment Data. We may collect data necessary to process your payment if you make purchases, such as your payment instrument number, and the security code associated with your payment instrument. All payment data is stored by __________. You may find their privacy notice link(s) here: __________.
 
 
All personal information that you provide to us must be true, complete, and accurate, and you must notify us of any changes to such personal information.
 
 
Information automatically collected
 
In Short: Some information — such as your Internet Protocol (IP) address and/or browser and device characteristics — is collected automatically when you visit our Services.
 
We automatically collect certain information when you visit, use, or navigate the Services. This information does not reveal your specific identity (like your name or contact information) but may include device and usage information, such as your IP address, browser and device characteristics, operating system, language preferences, referring URLs, device name, country, location, information about how and when you use our Services, and other technical information. This information is primarily needed to maintain the security and operation of our Services, and for our internal analytics and reporting purposes.
 
 
Like many businesses, we also collect information through cookies and similar technologies.
 
 
The information we collect includes:
  • Log and Usage Data. Log and usage data is service-related, diagnostic, usage, and performance information our servers automatically collect when you access or use our Services and which we record in log files. Depending on how you interact with us, this log data may include your IP address, device information, browser type, and settings and information about your activity in the Services (such as the date/time stamps associated with your usage, pages and files viewed, searches, and other actions you take such as which features you use), device event information (such as system activity, error reports (sometimes called “crash dumps”), and hardware settings).
 
  • Device Data. We collect device data such as information about your computer, phone, tablet, or other device you use to access the Services. Depending on the device used, this device data may include information such as your IP address (or proxy server), device and application identification numbers, location, browser type, hardware model, Internet service provider and/or mobile carrier, operating system, and system configuration information.
 
  • Location Data. We collect location data such as information about your device’s location, which can be either precise or imprecise. How much information we collect depends on the type and settings of the device you use to access the Services. For example, we may use GPS and other technologies to collect geolocation data that tells us your current location (based on your IP address). You can opt out of allowing us to collect this information either by refusing access to the information or by disabling your Location setting on your device. However, if you choose to opt out, you may not be able to use certain aspects of the Services.
 
2. HOW DO WE PROCESS YOUR INFORMATION?
 
In Short: We process your information to provide, improve, and administer our Services, communicate with you, for security and fraud prevention, and to comply with law. We may also process your information for other purposes with your consent.
 

We process your personal information for a variety of reasons, depending on how you interact with our Services, including:

 
  • To deliver and facilitate delivery of services to the user. We may process your information to provide you with the requested service.
 
  • To respond to user inquiries/offer support to users. We may process your information to respond to your inquiries and solve any potential issues you might have with the requested service.
 
  • To fulfill and manage your orders. We may process your information to fulfill and manage your orders, payments, returns, and exchanges made through the Services.
 
  • To save or protect an individual’s vital interest. We may process your information when necessary to save or protect an individual’s vital interest, such as to prevent harm.
 
 
3. WHAT LEGAL BASES DO WE RELY ON TO PROCESS YOUR INFORMATION?
 
In Short: We only process your personal information when we believe it is necessary and we have a valid legal reason (i.e., legal basis) to do so under applicable law, like with your consent, to comply with laws, to provide you with services to enter into or fulfill our contractual obligations, to protect your rights, or to fulfill our legitimate business interests.
 
If you are located in the EU or UK, this section applies to you.
 
The General Data Protection Regulation (GDPR) and UK GDPR require us to explain the valid legal bases we rely on in order to process your personal information. As such, we may rely on the following legal bases to process your personal information:
  • Consent. We may process your information if you have given us permission (i.e., consent) to use your personal information for a specific purpose. You can withdraw your consent at any time. Click here to learn more.
 
  • Performance of a Contract. We may process your personal information when we believe it is necessary to fulfill our contractual obligations to you, including providing our Services or at your request prior to entering into a contract with you.
 
  • Legal Obligations. We may process your information where we believe it is necessary for compliance with our legal obligations, such as to cooperate with a law enforcement body or regulatory agency, exercise or defend our legal rights, or disclose your information as evidence in litigation in which we are involved.
 
  • Vital Interests. We may process your information where we believe it is necessary to protect your vital interests or the vital interests of a third party, such as situations involving potential threats to the safety of any person.
 
 
If you are located in Canada, this section applies to you.
 
We may process your information if you have given us specific permission (i.e., express consent) to use your personal information for a specific purpose, or in situations where your permission can be inferred (i.e., implied consent). You can withdraw your consent at any time. Click here to learn more.
 
In some exceptional cases, we may be legally permitted under applicable law to process your information without your consent, including, for example:
  • If collection is clearly in the interests of an individual and consent cannot be obtained in a timely way
 
  • For investigations and fraud detection and prevention
 
  • For business transactions provided certain conditions are met
 
  • If it is contained in a witness statement and the collection is necessary to assess, process, or settle an insurance claim
 
  • For identifying injured, ill, or deceased persons and communicating with next of kin
 
  • If we have reasonable grounds to believe an individual has been, is, or may be victim of financial abuse
 
  • If it is reasonable to expect collection and use with consent would compromise the availability or the accuracy of the information and the collection is reasonable for purposes related to investigating a breach of an agreement or a contravention of the laws of Canada or a province
 
  • If disclosure is required to comply with a subpoena, warrant, court order, or rules of the court relating to the production of records
 
  • If it was produced by an individual in the course of their employment, business, or profession and the collection is consistent with the purposes for which the information was produced
 
  • If the collection is solely for journalistic, artistic, or literary purposes
 
  • If the information is publicly available and is specified by the regulations
 
 
4. WHEN AND WITH WHOM DO WE SHARE YOUR PERSONAL INFORMATION?
 
In Short: We may share information in specific situations described in this section and/or with the following third parties.
 
 
We may need to share your personal information in the following situations:
  • Business Transfers. We may share or transfer your information in connection with, or during negotiations of, any merger, sale of company assets, financing, or acquisition of all or a portion of our business to another company.
 
  • Affiliates. We may share your information with our affiliates, in which case we will require those affiliates to honor this privacy notice. Affiliates include our parent company and any subsidiaries, joint venture partners, or other companies that we control or that are under common control with us.
 
  • Business Partners. We may share your information with our business partners to offer you certain products, services, or promotions.
 
 
5. DO WE USE COOKIES AND OTHER TRACKING TECHNOLOGIES?
 
In Short: We may use cookies and other tracking technologies to collect and store your information.
 
We may use cookies and similar tracking technologies (like web beacons and pixels) to access or store information. Specific information about how we use such technologies and how you can refuse certain cookies is set out in our Cookie Notice.
 
6. HOW LONG DO WE KEEP YOUR INFORMATION?
 
In Short: We keep your information for as long as necessary to fulfill the purposes outlined in this privacy notice unless otherwise required by law.
 
We will only keep your personal information for as long as it is necessary for the purposes set out in this privacy notice, unless a longer retention period is required or permitted by law (such as tax, accounting, or other legal requirements).
 
When we have no ongoing legitimate business need to process your personal information, we will either delete or anonymize such information, or, if this is not possible (for example, because your personal information has been stored in backup archives), then we will securely store your personal information and isolate it from any further processing until deletion is possible.
 
7. WHAT ARE YOUR PRIVACY RIGHTS?
 
In Short: In some regions, such as the European Economic Area (EEA), United Kingdom (UK), and Canada, you have rights that allow you greater access to and control over your personal information. You may review, change, or terminate your account at any time.
 
In some regions (like the EEA, UK, and Canada), you have certain rights under applicable data protection laws. These may include the right (i) to request access and obtain a copy of your personal information, (ii) to request rectification or erasure; (iii) to restrict the processing of your personal information; and (iv) if applicable, to data portability. In certain circumstances, you may also have the right to object to the processing of your personal information. You can make such a request by contacting us by using the contact details provided in the section “HOW CAN YOU CONTACT US ABOUT THIS NOTICE?” below.
 
We will consider and act upon any request in accordance with applicable data protection laws.
 
If you are located in the EEA or UK and you believe we are unlawfully processing your personal information, you also have the right to complain to your local data protection supervisory authority. You can find their contact details here: https://ec.europa.eu/justice/data-protection/bodies/authorities/index_en.htm.
 
If you are located in Switzerland, the contact details for the data protection authorities are available here: https://www.edoeb.admin.ch/edoeb/en/home.html.
 
Withdrawing your consent: If we are relying on your consent to process your personal information, which may be express and/or implied consent depending on the applicable law, you have the right to withdraw your consent at any time. You can withdraw your consent at any time by contacting us by using the contact details provided in the section “HOW CAN YOU CONTACT US ABOUT THIS NOTICE?” below.
 
However, please note that this will not affect the lawfulness of the processing before its withdrawal nor, when applicable law allows, will it affect the processing of your personal information conducted in reliance on lawful processing grounds other than consent.
 
Opting out of marketing and promotional communications: You can unsubscribe from our marketing and promotional communications at any time by clicking on the unsubscribe link in the emails that we send, or by contacting us using the details provided in the section “HOW CAN YOU CONTACT US ABOUT THIS NOTICE?” below. You will then be removed from the marketing lists. However, we may still communicate with you — for example, to send you service-related messages that are necessary for the administration and use of your account, to respond to service requests, or for other non-marketing purposes.
 
Cookies and similar technologies: Most Web browsers are set to accept cookies by default. If you prefer, you can usually choose to set your browser to remove cookies and to reject cookies. If you choose to remove cookies or reject cookies, this could affect certain features or services of our Services. To opt out of interest-based advertising by advertisers on our Services visit http://www.aboutads.info/choices/.
 
If you have questions or comments about your privacy rights, you may email us at [email protected].
 
8. CONTROLS FOR DO-NOT-TRACK FEATURES
 
Most web browsers and some mobile operating systems and mobile applications include a Do-Not-Track (“DNT”) feature or setting you can activate to signal your privacy preference not to have data about your online browsing activities monitored and collected. At this stage no uniform technology standard for recognizing and implementing DNT signals has been finalized. As such, we do not currently respond to DNT browser signals or any other mechanism that automatically communicates your choice not to be tracked online. If a standard for online tracking is adopted that we must follow in the future, we will inform you about that practice in a revised version of this privacy notice.
 
9. DO CALIFORNIA RESIDENTS HAVE SPECIFIC PRIVACY RIGHTS?
 
In Short: Yes, if you are a resident of California, you are granted specific rights regarding access to your personal information.
 
California Civil Code Section 1798.83, also known as the “Shine The Light” law, permits our users who are California residents to request and obtain from us, once a year and free of charge, information about categories of personal information (if any) we disclosed to third parties for direct marketing purposes and the names and addresses of all third parties with which we shared personal information in the immediately preceding calendar year. If you are a California resident and would like to make such a request, please submit your request in writing to us using the contact information provided below.
 
If you are under 18 years of age, reside in California, and have a registered account with Services, you have the right to request removal of unwanted data that you publicly post on the Services. To request removal of such data, please contact us using the contact information provided below and include the email address associated with your account and a statement that you reside in California. We will make sure the data is not publicly displayed on the Services, but please be aware that the data may not be completely or comprehensively removed from all our systems (e.g., backups, etc.).
 
10. DO WE MAKE UPDATES TO THIS NOTICE?
 
In Short: Yes, we will update this notice as necessary to stay compliant with relevant laws.
 
We may update this privacy notice from time to time. The updated version will be indicated by an updated “Revised” date and the updated version will be effective as soon as it is accessible. If we make material changes to this privacy notice, we may notify you either by prominently posting a notice of such changes or by directly sending you a notification. We encourage you to review this privacy notice frequently to be informed of how we are protecting your information.
 
11. HOW CAN YOU CONTACT US ABOUT THIS NOTICE?
 
If you have questions or comments about this notice, you may email us at [email protected] or by post to:
 
Maraleina Co.,Ltd
123/9 Moo 4 Namueang, Koh Samui
Koh Samui, Suratthani 84140
Thailand
 
12. HOW CAN YOU REVIEW, UPDATE, OR DELETE THE DATA WE COLLECT FROM YOU?
 
You have the right to request access to the personal information we collect from you, change that information, or delete it. To request to review, update, or delete your personal information, please submit a request form by clicking here.
This privacy policy was created using Termly’s Privacy Policy Generator.

Terms and Conditions

Welcome to Maraleina Sports Resort!

These terms and conditions outline the rules and regulations for the use of Maraleina Co.,Ltd’s Website, located at https://maraleina.com/.

By accessing this website we assume you accept these terms and conditions. Do not continue to use Maraleina Sports Resort if you do not agree to take all of the terms and conditions stated on this page.

The following terminology applies to these Terms and Conditions, Privacy Statement and Disclaimer Notice and all Agreements: “Client”, “You” and “Your” refers to you, the person log on this website and compliant to the Company’s terms and conditions. “The Company”, “Ourselves”, “We”, “Our” and “Us”, refers to our Company. “Party”, “Parties”, or “Us”, refers to both the Client and ourselves. All terms refer to the offer, acceptance and consideration of payment necessary to undertake the process of our assistance to the Client in the most appropriate manner for the express purpose of meeting the Client’s needs in respect of provision of the Company’s stated services, in accordance with and subject to, prevailing law of Netherlands. Any use of the above terminology or other words in the singular, plural, capitalization and/or he/she or they, are taken as interchangeable and therefore as referring to same.

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We employ the use of cookies. By accessing Maraleina Sports Resort, you agreed to use cookies in agreement with the Maraleina Co.,Ltd’s Privacy Policy.
Most interactive websites use cookies to let us retrieve the user’s details for each visit. Cookies are used by our website to enable the functionality of certain areas to make it easier for people visiting our website. Some of our affiliate/advertising partners may also use cookies.

License
Unless otherwise stated, Maraleina Co.,Ltd and/or its licensors own the intellectual property rights for all material on Maraleina Sports Resort. All intellectual property rights are reserved. You may access this from Maraleina Sports Resort for your own personal use subjected to restrictions set in these terms and conditions.

You must not:

  • Republish material from Maraleina Sports Resort
  • Sell, rent or sub-license material from Maraleina Sports Resort
  • Reproduce, duplicate or copy material from Maraleina Sports Resort
  • Redistribute content from Maraleina Sports Resort

Parts of this website offer an opportunity for users to post and exchange opinions and information in certain areas of the website. Maraleina Co.,Ltd does not filter, edit, publish or review Comments prior to their presence on the website. Comments do not reflect the views and opinions of Maraleina Co.,Ltd,its agents and/or affiliates. Comments reflect the views and opinions of the person who post their views and opinions. To the extent permitted by applicable laws, Maraleina Co.,Ltd shall not be liable for the Comments or for any liability, damages or expenses caused and/or suffered as a result of any use of and/or posting of and/or appearance of the Comments on this website.

Maraleina Co.,Ltd reserves the right to monitor all Comments and to remove any Comments which can be considered inappropriate, offensive or causes breach of these Terms and Conditions.

You warrant and represent that:

  • You are entitled to post the Comments on our website and have all necessary licenses and consents to do so;
  • The Comments do not invade any intellectual property right, including without limitation copyright, patent or trademark of any third party;
  • The Comments do not contain any defamatory, libelous, offensive, indecent or otherwise unlawful material which is an invasion of privacy
  • The Comments will not be used to solicit or promote business or custom or present commercial activities or unlawful activity.

You hereby grant Maraleina Co.,Ltd a non-exclusive license to use, reproduce, edit and authorize others to use, reproduce and edit any of your Comments in any and all forms, formats or media.

Hyperlinking to our Content
The following organizations may link to our Website without prior written approval:

  • Government agencies;
  • Search engines;
  • News organizations;
    Online directory distributors may link to our Website in the same manner as they hyperlink to the Websites of other listed businesses; and
  • System wide Accredited Businesses except soliciting non-profit organizations, charity shopping malls, and charity fundraising groups which may not hyperlink to our Web site.

These organizations may link to our home page, to publications or to other Website information so long as the link: (a) is not in any way deceptive; (b) does not falsely imply sponsorship, endorsement or approval of the linking party and its products and/or services; and (c) fits within the context of the linking party’s site.

We may consider and approve other link requests from the following types of organizations:

  • commonly-known consumer and/or business information sources;
  • dot.com community sites;
  • associations or other groups representing charities;
  • online directory distributors;
  • internet portals;
  • accounting, law and consulting firms; and
  • educational institutions and trade associations.

We will approve link requests from these organizations if we decide that: (a) the link would not make us look unfavorably to ourselves or to our accredited businesses; (b) the organization does not have any negative records with us; (c) the benefit to us from the visibility of the hyperlink compensates the absence of Maraleina Co.,Ltd; and (d) the link is in the context of general resource information.

These organizations may link to our home page so long as the link: (a) is not in any way deceptive; (b) does not falsely imply sponsorship, endorsement or approval of the linking party and its products or services; and (c) fits within the context of the linking party’s site.

If you are one of the organizations listed in paragraph 2 above and are interested in linking to our website, you must inform us by sending an e-mail to Maraleina Co.,Ltd. Please include your name, your organization name, contact information as well as the URL of your site, a list of any URLs from which you intend to link to our Website, and a list of the URLs on our site to which you would like to link. Wait 2-3 weeks for a response.

Approved organizations may hyperlink to our Website as follows:

  • By use of our corporate name; or
  • By use of the uniform resource locator being linked to; or
  • By use of any other description of our Website being linked to that makes sense within the context and format of content on the linking party’s site.

No use of Maraleina Co.,Ltd’s logo or other artwork will be allowed for linking absent a trademark license agreement.

iFrames
Without prior approval and written permission, you may not create frames around our Webpages that alter in any way the visual presentation or appearance of our Website.

Content Liability
We shall not be hold responsible for any content that appears on your Website. You agree to protect and defend us against all claims that is rising on your Website. No link(s) should appear on any Website that may be interpreted as libelous, obscene or criminal, or which infringes, otherwise violates, or advocates the infringement or other violation of, any third party rights.

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Removal of links from our website
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Disclaimer
To the maximum extent permitted by applicable law, we exclude all representations, warranties and conditions relating to our website and the use of this website. Nothing in this disclaimer will:

  • limit or exclude our or your liability for death or personal injury;
  • limit or exclude our or your liability for fraud or fraudulent misrepresentation;
  • limit any of our or your liabilities in any way that is not permitted under applicable law; or
  • exclude any of our or your liabilities that may not be excluded under applicable law.

The limitations and prohibitions of liability set in this Section and elsewhere in this disclaimer: (a) are subject to the preceding paragraph; and (b) govern all liabilities arising under the disclaimer, including liabilities arising in contract, in tort and for breach of statutory duty.

As long as the website and the information and services on the website are provided free of charge, we will not be liable for any loss or damage of any nature.

CHANTELLE
MCCREIGHT-DEVALIA

  • Personal Trainer
  • Pilates/TRX/Group Fitness Instructor
  • Physiotherapist
Nationality:Canadian
Languages:English
Certifications:
  • Bachelor of Science in Kinesiology, University of Alberta, 2010.
  • CSEP-CPT, Personal Training Certification, 2010.
  • Group Fitness Instructor: Cycle, Choreography, Step, General, 2010.
  • TRX Certification.
  • Kettlebell Certification.
  • APPI Pilates Mat Certification.
  • Masters of Science in Physical Therapy, 2013.
Background:
I have been working in the Fitness or Rehabilitation world since 2010. Prior to that, I was involved in many different sporting activities, including football, volleyball and basketball. I have a passion for running and functional strength training and help people work towards goals. I am a Canadian trained physiotherapist. I have worked with a variety of clients such as elderly, office workers, children, weekend warriors, athletes (at varying levels and journeys).
Specialities / Areas of Expertise:
  • Rehabilitation or return to previous level of function.
  • Core and postural strengthening.
  • Functional exercises and strength training.
  • Running programs.
  • Cycle classes.
  • I have experience working with runners, swimmers, racquet sport athletes, weekend warriors,  football players and many more.

 

MOO PHUMSAWAT

  • Meditation Trainer
  • Yoga instructor
  • Rehab specialist
  • Strength and conditioning coach
  • Longevity training expert
Nationality:Thai
Languages:Thain, English
Certifications:
  • Certified Meditation Trainer (Thai Meditation Institute)
  • Yoga Teacher Training 200 Hours (Yoga Alliance)
  • Rehabilitation Specialist Certification (ACSM)
  • Strength & Conditioning Specialist (NSCA)
  • Longevity Training Expert (Longevity Academy, Thailand)
  • Traditional Thai Massage Therapy (Wat Pho Traditional Massage School)
  • CPR & First AID Certification (Thai Red Cross Society)
Background:
Moo presents as a multi-faceted professional who is deeply grounded in both the realms of physical fitness and mental wellness. There’s a beautiful blend of spiritual depth and practical expertise evident in the profile.
Specialities / Areas of Expertise:
  • Mindfulness Meditation: With over 18 years of experience and having spent five years as a monk, Moo offers deep insights into practices that bring about inner
    peace, focus, and emotional balance.
  • Holistic Fitness: An integrated approach to fitness that combines traditional workouts with mindfulness practices, ensuring both mental and physical well-being.
  • Rehabilitation: Expertise in aiding recovery post-injuries or surgeries, and addressing specific conditions like office syndrome, ensuring clients return to optimal functionality safely and effectively.
  • Yoga: From traditional practices to modern adaptations, guiding clients through sessions that enhance flexibility, strength, and mental tranquillity.
  • Strength & Conditioning: Comprehensive programs designed to improve muscle tone, boost strength, and enhance overall athletic performance.
  • Longevity Training: Tailored regimes focusing on health and fitness practices that promote longevity, particularly beneficial for the aging population.
  • Body Recomposition: Specialized programs aiming to help clients gain muscle and lose fat simultaneously, reshaping and toning the body.
  • Postural Correction: Techniques and exercises designed specifically to correct and improve posture, beneficial for individuals who spend long hours seated or have developed poor posture over time.

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