5 Questions about Athletic Tape

The sports enthusiast is probably already familiar with it: the colored tape that decorates the calves, thighs or arms of (top) athletes. This so-called medical tape is also being used more and more by non-athletes. Why?

Physical therapist Mark Chen explains it.

1. What is medical taping?

“Medical taping is the collective name for taping with the characteristic, brightly colored, elastic tape. There are many different brands (Curetape, Kinesiotape, X-tape) that are all similar in appearance and function.

The founder of medical taping is the Japanese Kenzo Kase. In the seventies, Kase was already a well-known name in chiropractic and acupuncture. His main point is that physical exercise and muscle activity are necessary to prevent or cure physical problems.

The stiff tape that was available at that time and was used mostly to restrict the freedom of movement of a muscle or joint did not have this effect. Kase, therefore, looked for a tape was more like human skin. In this way, you can improve the physical functions and support injured muscles and joints, without restricting the body’s movement possibilities.

Thus, after years, Medical tape was put on the market. In the last ten years, Medical tape has also gained a lot of popularity in Europe and more and more physiotherapists are becoming skilled in medical taping. ”

2. What kind of injuries medical taping suitable for?

“Medical tape can be used for many different types of injuries.bApplications of the tape are nowadays mainly seen in the sports world. In case of problems in the musculoskeletal system, the tape is often used to support joints or to influence muscles to increase or decrease the load on that structure.

The tape can also be used for posture correction, swelling reduction, pain reduction and improving skin condition for example with scar tissue. Medical taping is extremely versatile. Not all therapists are trained to apply all aspects of the tape, so ask your practitioner for the possibilities. ”

3. What kind of tape is used?

“With medical taping, the tape is used that has the same elasticity as the skin, is very thin and sticks well, it is ventilating, skin-friendly, moisture-resistant and anti-allergic, but it is advisable to apply the tape to a dry, clean, hair-free surfaces.

There are several brands of tape and the type used will differ per therapist. I myself have experience with one type of tape (Cure Tape), so it is difficult to give an objective opinion about which is best. It is ultimately a matter of which tape works best for you.

4. Can you do everything ‘while taped’?

“Depending on the technique and the skin of the client, the tape can last between four and ten days, during which time you can do everything with it: exercise, showering and even swimming! The tape breathes and transports moisture, so it causes no mushy skin under the tape. Of course, intensive use shortens the lifespan of the tape. ”

5. Can you also apply medical taping yourself?

“Yes, it is certainly possible to tape yourself.” Depending on the problem, location and technique, it is sometimes useful to tape yourself (learn with a physiotherapist), which gives you more freedom, especially if you have to be taped regularly. this reduces the number of treatments that you need with a physiotherapist as well.

Nowadays there are even pre-packaged, custom-cut packages for sale at some sports stores. They provide enough tape for self-taping once with an explanation in text and illustration. However, I would advise you to buy a roll of tape and find a certified therapist to teach you how to do it. It guarantees a professional approach and is cost-efficient.

Help me with this

Mindset: Do the Work (RSD Video)

Are you doing the right things?

What are the big ones

The ones you’re ready to go all out in

And instead of having this scattered focus

Have a deep, clear focus and actually get ahead

Success comes when you do a few things well

instead of dabbling around getting lost trying to do too much

Extraordinary results are directly determined by how narrow you make your focus


There’s always one thing that’s the most important

The difference between being successful and unsuccessful is having

the self discipline necessary the resist the lure of the excuses

You do it anyway

You put in the work

You grind through

You just DO THE WORK



I want this


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Reader Question: Swimming for Arthritis ?

I have osteoarthritis throughout my body. My neck, shoulders and right hip are the worst. Which sport can I practice? I would like to swim, is this possible?
– Lida


Mark Chen, physiotherapist:

Osteoarthritis means that the quantity and sometimes quality of the cartilage is reduced. We also call it ‘wear-and-tear’. This is a normal phenomenon and sooner or later we will all experience it. It can cause pain symptoms but it doesn’t have to. The cartilage acts as a shock absorb-er. The joints can start to hurt if there is too much pressure on the amount of cartilage.

Swimming is therefore often an obvious choice; in the water you only weigh about 20 percent of your weight ‘on the dry’. So it is a very friendly way of moving for your joints. In addition, you also use almost all muscles while swimming. It provides a good blood circulation and improves the endurance of the strength-supplying muscles. Swimming can also ensures a quick improvement of the cardio-vascular system! Swimmers are among the fittest athletes in the sports world.

There are, however, a number of side notes to make. Posture and technique are important during swimming. Especially the neck can sometimes suffer severely. Take for example the breaststroke, which is popular with many swimmers. Take a good look and you will see many people swimming with an unnatural position of the neck. Almost as if the head is forced to be kept above water. If there is wear and tear at the vertebrae where this “kink” exists, it could cause more complaints instead of less.

The same applies to the shoulder. A considerable amount of movement is needed to make a nice stroke and sometimes osteoarthritis is accompanied by clear limitations in mobility.

Swimming is a nice and friendly sport for the body, but I recommend to look at the above factors. Any physical limitations can be picked up and possibly treated by a physiotherapist possibly in combination with a swimming instructor.


Good luck!

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Modafinil Review: The Brain of a Champion

I’ve been on and off Modafinil for about 3 weeks now and have been asked to write a report on my findings. So here we go:
Modafinil (Wikipedia):

Modafinil, sold under the brand name Provigil among others, is a wakefulness-promoting drug used for treatment of disorders such as narcolepsyshift work sleep disorderidiopathic hypersomnia, and excessive daytime sleepiness associated with obstructive sleep apnea.[6] It has also seen widespread off-label use as a purported cognitive enhancer.[7] In the United States modafinil is classified as a schedule IV controlled substance and restricted in availability and usage, due to concerns about possible addiction potential. In most other countries it is a prescription drug but not otherwise legally restricted.

Modafinil acts as an atypical, selective, and weak dopamine reuptake inhibitor which indirectly activates the release of orexinneuropeptides and histamine from the lateral hypothalamus and tuberomammillary nucleus, respectively, by unknown mechanisms, all of which contribute to heightened arousal.


My first noticeable effect was on day 1 of taking Modafinil (200gram). I decided to look at a technical problem I was facing with my laptop. A silly issue causing me not to be able to access my website. I found a step-by-step solution before but I immediately felt lost and decided to postpone it. Which would be my regular approach to things.

Now, after seeing the steps, I opened up 6 empty pages almost as a reflex and systematically went through the steps. After about 4 minutes, the issue was resolved.

But I was just getting into things, and I actually felt a little bit sad the task was already over.

I remembered that there’s a project I’ve been postponing for about a year. An e-book that needed to be revised and translated. Just thinking about the work involved would normally cause me to do something else, but I decided to open up the file and start working on it.

After about 2.5 hours I was 75% done. I found somebody to do a cover design, ordered it and translated a big chunk of the book. During this time I didn’t check my phone or my Facebook once.

” Okay, I thought. This could still be placebo but either way I got some shit done” .


Most sport I engage in are solo sports (lifting weights, calisthenics, Yoga) so there’s not much to figure out. But I was on Modafinil when I decided to do a kickboxing session where the coach would hold pads and I’d hit them.

The better you do, the more difficult the combinations become.

My mind seemed to be significantly more efficient in recognizing patterns and communicating them to my body. It was like combinations immediately clicked without me having to think them over. I also felt like my endurance was better. This can be explained by the decreased used of processing energy by the brain , or, could just be non-related of course.


During my work at the clinic I had my first noticeable downside to being “on” . I’m talkative and like to share information, but normally I’m also very aware of the differences in knowledge between me as a therapist and the client. I use analogy and step by step explanation to try to get what’s in my brain, in the client’s. This day was different.

My brain was making connections and associations that were more complex and far-fetched that usual and even though they made a lot of sense for me, during explanation I could tell that clients couldn’t keep up with what I was trying to bring forward.

My normal response would be taking a step back and explaining in a different, more detailed way.

This time though, my underlying response was irritation. “Why can’t he/she keep up?” was clearly coming from the back of my mind.

Noting this gave me the opportunity to change my behavior and even though I don’t think my shift in thinking and speaking was noticeable for any of the clients, it was uncomfortable for me.


-Very noticeable effect on “processing power” of the brain without feeling stimulated. Easy to get fully absorbed into a chosen task and strong need to finish projects.

-Talkative, better use of vocabulary and sometimes words will come up that I normally never use.

-Better memory, I recall names, situations much better. I also suddenly remembered a password I’d lost a long time ago.

-No coming down, no desire to take it on days when I decide not to take any.

-Slightly easier to get annoyed with people / processes that take longer than they should from my perspective.


So far Modafinil has been an absolute addition in my pursuit of getting shit done. My productivity , ability to process data and my planning has been at a level I didn’t think was possible for me. All of this has been on a dosage half of the recommended dose as well.
It’s a good thing that I don’t seem to miss it when I’m not on it. Actually, I’ve noticed that when working with clients, it’s actually better to not be on.
But on days where I need to focus on projects such as writing articles, doing research, shooting videos and creating marketing content, this is a keeper.


Hook a Brother up

Reader Question: Train Abs every day?

My question is about training the abdominal muscles. I train in a gym and I know that between sports I have to take a day off. But does that also apply to your abdominal muscles? Or can you train it every day?


Mark Chen, physiotherapist

A certain rule applies to muscles: after a considerable training load, they need 24 to 72 (!) Hours to fully recover. This applies, in contrast to what some sources mention, for the abdominal muscles as well. When you wake up after a heavy workout with strong muscle pain, you’ll often feel and know that you need a day of rest!

The intensity of the training is the decisive factor here. You can load your abdominal muscles every day if you do not fully exhaust them, but the question is whether it is the most efficient way of training. In addition, there are numerous ways to train your abdominal muscles. I see many people doing sit ups almost exclusively, whereas in my opinion this is one of the least valuable exercises for a strong core.

The abdominal muscles are power suppliers for movements of the trunk, but they are also important stabilizers. This means that when they work well together with the back muscles, they ensure a good and strong support of the spine. So if you are working on exercises in which your whole body has to work together, like a squat or a dead lift, the abdominal muscles are also fully active. That way you can train your whole body including your abdominal muscles, without having to do sit ups! Ideal right?


Hope that helps,


Need any help on your training goals?

Contact me
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Must Watch: Anti – Hangover Remedy and much more (What I’ve Learned)

Credit goes to What I’ve learned 

His Youtube Channel is FULL of easy to understand, well animated and impact-full information regarding health and exercise.

Subscribing is highly recommended!



If you need some help on improving your health through nutrition and training, you’re always one click away

Contact me

Mindset: You don’t matter (RSD Max)


Nobody exists on purpose
Nobody belongs anywhere
And you are going to die

And you may think “Yeah, but people are going to remember me!”
Guess what. When they die, nobody will remember you
You’re GONE
You never existed

A thousands years from now, You’re gone.
What’s the point then?


You want to be free
You want to be out of your head, not in your head.
You want to thrive, not cope
Stop jerking off to you’re own notion and your own arrogance
That you f*cking matter.

So why do all this
What’s the point of making money
Buying nice stuff
Going to the gym?




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5 Deadly dangers of Cambodian Cuisine

  1. Cooking oilThere’s many different oils to consider when preparing meals, but unfortunately, most restaurants value cost effectiveness over health. This isn’t only the case in Cambodia by the way , but is for sure significant over here.
    I’ve done some asking around and kept an eye out for the type of industrial-sized containers at the back of restaurants and some of the most used ones are, you guessed it, the cheapest and most problematic for your health.Canola oil, soybean oil, corn oil and some other vegetable oils can contain harmful amounts of saturated fats, trans-fats and omega 6 (yes, we do need this one but in certain amounts and ratio for it to be healthy) and can have serious effects on your health. Research has shown links to increased risk for strokes, heart disease and some types of cancer. If you eat out a lot, it’s worth checking what kind of oils are being used.

    Easy solution:  Cook at home with coconut oil/olive oil or other healthy options, or be picky about the restaurants you eat at.

  2. Chemicals on fruits and vegetablesAgriculture plays an important role in South East Asian economy, covering around 37% of the GDP and about two-thirds of the total labor. In Cambodia, population and income have been rising and with it, both the need to produce and the pressure to compete.
    Many of the pesticides used fail to meet international standards, and illegal pesticides are often sold under fake labels or smuggled into the country. Some farmers know about the hazardous effects of these products but tend to underplay them or simply claim they can’t farm properly without them. Aside from that, controls and consequences for use are lax.
    Since there are many different chemical compounds being used, the exact effects are unknown. But some of the commonly used chemicals such as sodium hydrosulfite and Borax are known to cause problems with the nervous system, undermine the immune system and promote the growth of certain cancers.Easy Solution: Buy organic and/or wash your vegetables well with specialized soap
  3. Meat qualityA while back a video went viral concerning a pig farm which appeared to be breeding their animals “Hulk-size”. The breeders were accused of animal cruelty and use of growth hormones, and although it’s never proven it does raise questions regarding the practices surrounding the circumstances that animals in the country are being raised.
  4. MSGMSG (monosodium glutamate) is a very popular flavor enhancer that provides an “umami” taste, which is translated as a “pleasant, savory taste”. In Cambodia, it’s almost automatically scooped into any dish and often you’ll even find a little pot of MSG on the table – yeah that’s not sugar -.
    Nothing wrong so far right? I mean, what can be wrong about making food more delicious?

    The cocaine of flavor enhancers

    Well, there’s a bunch of symptoms that are contributed to consuming MSG bundles as the “Chinese restaurant syndrome”. Most common are problems with digestion, cramps, dizziness and headaches. There are also more severe problems linked to ingesting MSG on a regular basis: ADHD, autism, obesity, growth disruptions, learning and behavioral problems, hormonal imbalance, epilepsy, insomnia, damage to the retina, heart problems, cancer. Therefore, MSG has been banned in some countries.

    The FDA labelled the consumption of MSG as “safe”, since a causal relationship between consuming MSG and the symptoms could not been shown. Even though most evidence of the negative side of MSG is anecdotal, It’s not ruled out that certain conditions or long term ingestion can lead to health problems. Being aware of it’s existence can lead to a better understanding would you ever struggle with the above symptoms.

    Solution:  Awareness and avoidance when symptoms arise.

  5. SugarAlong with the growth of the country, we see an unmistakable difference in the availability and choice of food. Western brands such as Burger King, Krispy Creme and Starbucks are taking their place and are often seen as high status foods. Rice and vegetables changes to burgers and black coffee becomes a liquid piece of pie.

    an astounding 50 grams of sugar in one drink

    Sugar is also a common addition to well, pretty much anything. Take a look at how meals are prepared and you’ll often raise an eyebrow to how often and how much sugar is added to foods and drinks.  Diabetes type II is a growing problem and has an estimated growth of 82% from 2008 (145.000) to 2028 (264.000), effectively costing the country 5-11 Million $. But that’s not all.
    Most people are not aware of what our sweet-tooth back in Europe is causing. Human’s rights are being trampled to meet the demand of sugar in the west. Farmers are seeing their land taken, their houses burnt, and their children forced to work on the land that was once theirs.

    Solution: Understand that sugar is hidden in almost everything and max consumption per day should be 10% of your energy intake

  6.  BPA 

    The more you think about it, the more products you use in daily life that are plastic. That’s the case pretty much all over the world but in countries where water from tap isn’t drinkable, like in Cambodia (Edit: I’ve heard this is debatable), many of the water being drank comes from plastic bottles.
    Over the last years the main concern of plastic production was environmental, not health. But we now realize that BPA is an endocrine disruptor, and can interfere with the production, transport and function of different kinds of hormones.  Now that more and more research points in the direction of possible effects on the development of certain cancers and problems with fertility, the recommendation is to be more cautious about the amount of BPA (Bisphenol-a) you ingest.

    Solution: Limit use of plastic, switch to glass bottles to drink from.




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Mindset : Embrace the Pain


You should feel that little feeling in your chest
When you’re breaking out of your comfort zone
Or dealing with success barriers
You should be seeking out those moments
And that’s what causes progress

If I don’t feel that, I feel dead inside
Because guess what, that’s what changes you
The stuff that emotionally traumatizes you
That’s what changes you internally

You can either view it in a negative , traumatic way
And you can experience it in a positive, euphoric way
That’s also when you feel the most alive
The choice is there.

Credit: Julien Himself (RSD)

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Kettlebell workout: Tabatha I (Difficulty 3/10)


1K Run
10 prison squats
10 backstep lunges
10 Yoga Pushups
3 sets


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 , change clean and press to Thrusters)