Entries by admin

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Kettlebell workout: Tabatha I (Difficulty 3/10)

Warmup: 1K Run 10 prison squats 10 backstep lunges 10 Yoga Pushups 3 sets Workout: Tabatha 1: KB Deadlift  paired with Plank Tabatha 2: KB Swing  paired with Pushup Tabatha 3: Clean and Press paired with KB Row Tabatha 4: Alternate between normal plank/ side plank Workout duration : 30-45 minutes Kettlebell :16/20kg  (Dumbbell optional […]

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Motivation – Hard Times

When you’re going through something bad, how do you know it’s bad for you? That question is huge. And then reflect on how little you know Because, what is a life crisis? It’s when things don’t go according to your plan. stop judging it, because what do you know? And then reflect on all the […]

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Big chance you’re infected with this (without knowing)

Here’s what you need to know: between 574 and 740 million people are infected with hookworms in Cambodia a stunning (57% ) infection rate has been shown Infection can lead to mental problems, growth issues and nutritional deficiencies Infection can be easily prevented, if you know what to do Background: Hookworms are an intestinal parasite […]

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Protein: Meat vs Plants. What’s the difference ?

Here’s what you need to know: high quantity of protein doesn’t mean high quality of protein Bio availability is often overlooked but crucial Meat based protein is more bio available than plant based protein If you’re vegetarian or vegan, you need to keep an eye out for amino acid profiles When trying to make sure […]

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BJJ: What I’ve learned

Mark Chen Physiotherapist, Personal trainer, Sports Nutritionist.     I’ve only been into BJJ for a short time and consider myself an absolute newbie. However, even in the short amount of hours I’ve spent on the mat, there are some interested things I’ve learned from it.     1. Let go of your ego I’ve […]

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5 Questions about Cupping

What is Cupping? Cupping involves the usages of glass/wood/silicone cups that are used to create a vacuum on the body. Depending on the chosen method, these will either stay in place for 5-15 minutes (traditional cupping) or moved around the area (Gliding). There is also a less well-known version called “Wet Cupping”, with which small […]

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The 4 Stages of Change

Where does change actually begin? Does it begin with the actions I take? Does it begin with results? Does it begin with other people noticing I’m getting results? If you want to change This change begins, by the way that you communicate with yourself There are four stages to changing Number 1 is : I […]

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Vitamin D

Vitamin D Occurs as ergocalciferol (D2) in vegetable nutrition and as cholecalciferol in animal based foods. The latter form is more absorb-able. Upon exposure to sunlight, the body creates previtamine D, and then converts that into it’s active form. Vitamin D helps in the recovery of the muscles and aids the immune system. It also […]