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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)




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30 Second Posture test

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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 things you thought were wrong and how,
maybe in the long run they weren’t 
You don’t know what’s good for you and not
Stop judging.
You can either keep going against it or just go with the flow.
Source & Credit : Julien Blanc (RSD)

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


Hookworms are an intestinal parasite that belongs to the roundworm group. They’re found mostly in warm climates, and thrive in environments with poor hygiene. The parasite can enter the body through various ways:

  • Through the skin ( by walking barefoot )
  • Through ingestion, eggs can be present on vegetables, especially raw
  • Contact with dogs ( Up to 90% infection rate in dogs has been established in Cambodia)


Mild infection with hookworms does not show a lot of symptoms, but usually problems with the intestinal tract occur first. Pain and cramps, diarrhea and constipation is common

More sever infection can lead to more serious problems, such as chest pain with inflammation, anemia and nutritional deficiencies. Especially in pregnant women this can have serious consequences, since the chances of death increase significantly when giving birth. Infection in children can also have serious long term problems, such as stunted growth and mental retardation.


The most easy to apply ways to decrease chances of infection are based on improvement of hygiene.

  • Wear shoes when walking outside
  • Properly wash vegetables, especially when eaten raw
  • Wash your hands often and thoroughly
  • Be careful of contact with (non domesticated ) dogs
  • Drink safe water

Special precautions: 


When living in high prevalence countries, it’s often advised to use preventative medication every 6 months. The most often prescribed product is Zentel, which is taken 3 days in a row. Preferred is to take it together with a meal containing fat, since absorption is significantly increased this way.




All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Please, be proactive in the pursuit of your own health and do your own research.






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 you get enough protein in your diet, the easy way is to just calculate the amount (1.2-2.0 gram per kg body weight) and roughly get that from your diet, and otherwise add it by supplementing.

There’s a catch with this, though. Just eating the amount of protein needed does not mean all of it is actually absorbed by the body. To make sure your body is actually absorbing most of the protein you’re eating, it’s smart to take a look at the bio-availability.

Animal proteins contain considerably more essential amino acids than vegetable proteins. Often they also have a higher biological quality. But they also often contain more (saturated) fat than vegetable sources. Be careful with processed types of sausage such as salami or luncheon meat, bacon.

Vegetable proteins:
nuts, seeds, pulses, grains, mushrooms.

meat, fish, and animal products such as cheese and dairy eggs.

Quality of protein:

Proteins containing all essential amino acids are considered “full-fledged proteins”. A high biological value means that the amino acid composition corresponds optimally with our body protein.
For example, breast milk has a biological value of 100%
A chicken egg comes close with 97%
The Biologic value of proteins in grains, beans and bread is lower than that of a piece of chicken or fish.

Net protein utilisation:

Some proteins from food are not digested properly so that they are not easily absorbed. the NEU (net protein utilization) is very important for this.
To calculate the NEU use this formula D x B / 100

example: an egg

Digestibility is very high : 99%
bio value: 97%

97 x 99/100 = 96 NEU


In this chart it’s easy to see the difference in BA from different protein sources

Amino Acid Profiles:

There are 22 different amino acids. A huge variety of proteins can be formed from this.
9 amino acids are essential. That means that the body can not make them yourself. So you have to get them out of food. The rest of the amino acids can be created by the body itself.

While animal based products often carry all essential amino acids, a lot of plant based foods do not. In order to get the full spectrum of building blocks, certain foods should be combined. This is important especially for people with a vegan/vegetarian diet.

Essential amino acids:



Episode 1: 30 Second posture test

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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 always been pretty good at sports. There’s upsides to this (obviously) which is that I tend to pick up quite fast whenever I undertake some kind of new activity. There’s a downside to it as well ; I expect myself to be good at it.
Now here’s a tricky part because I consider myself above average strong, healthy, flexible and reasonably smart, And that’s the mindset I had when I went into my first training sessions.
Ready to go and more importantly, show these other people how strong I am.
How wrong I was.

-It wasn’t just the fact that I ended up losing my consciousness wanting to be to tough to tap-

No, the most surprising factor to me was how little my strength and fitness could do for me on the mat. No matter what I tried, I ended up getting tied up, strangled and gassed quicker, the harder I went in.
A couple of sessions later I let go of my desire to be better than others and decided instead, to take any session as an opportunity to learn. And you know what?
This change in mindset allows me to relax more (I don’t care about “winning” or “losing” during training) and creates space in my head to actually pick up and learn rather than losing energy on trying to prove myself.

2. People that do BJJ are cool

I’ve experienced before that people practicing martial arts in general are very cool and easy going people. This was the case in Teakwondo, Thaiboxing and Krav Maga. I believe it has something to do with them being centered, at ease with their self, and being able to channel their emotions and energy in a very efficient way. At least, that’s how it works for me. But the athletes I’ve been rolling with since I started are all a level beyond this. They’re not just nice to train with, but friendly people that seem sincerely interested in helping you become better as well. It’s nice to feel welcome and at home at a place where you train.

3. Importance of breathing

More and more I look into breathing, the more I’m seeing the overlooked importance of it. But BJJ kind of “forced” me to address it. Simply put, my first training sessions were borderline panic when it came to sparring.
I felt as if I could do nothing. 

No sense of control, no use of my power, no way out.

And you know what is the absolute worst thing to do in a situation like this?

To stop breathing

Thing is, you need to be made aware of this. So something as simple as my training partner telling me to start breathing and relax instead of struggling around like I was about to be killed, makes a gigantic difference when applied,

  • The stress levels go down significantly
  • Energy management is suddenly an option
  • There is space to think and learn

It’s such an easy thing to forget about but it made a world of difference to me.

This video gives an amazing explanation of why good breathing is such a helpful tool.

4. There is so much more to learn

As I mentioned in the start of this article, I’m a complete newbie to the sport. I feel like I’m presented with an enormous encyclopedia of which I get to read just one page at the time, and need to re-read it time and time again to actually understand it.

But I like that.   I have a feeling this sport will become more and more interesting as I put more time into it and that it what I’ll try to do.

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5 Questions about Cupping

  1. 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 cuts are made before the cups are applied. During this version, the cups will be filled with blood from the client. Needless to say proper hygiene and qualification of the therapist are of extra concern with this method.

  2. What are the benefits of Cupping?

    There are multiple benefits from cupping. The most well known reasons to use cupping is to speed up muscle recovery after workouts. This was very commonly seen in the last year’s Olympics, where multiple athletes were seen walking around with the typical marks from a cupping treatment. Because cupping is very non-invasive and doesn’t cause much side effects, it’s a very common choice for athletes after competition or training.Aside from the physical effects, Cupping is very well known for it’s soothing effects on the central nervous system. For this reason, the treatment is often chosen as a pain reliever or to fight stress in general.

  3. How does Cupping feel?

    A lot of my clients describe it as a “reverse massage”. This makes sense since instead of being compressed, the skin and connective tissue is being pulled up and decompressed. Traditional cupping, depending on the amount of vacuum and duration of the treatment can be a bit uncomfortable, whereas gliding is typically experienced as very relaxing. Your therapist is supposed to monitor how you feel during the session and adjust when necessary.

  4. What do the colors mean?

    The skin can show different reactions to Cupping, and each has a meaning as you can see below in the picture. Sometimes Cupping is used as an “assessment”, to get an idea of what’s going on in the area underneath the skin. If area’s display moderate or sever stagnation, these points are often focused on more during follow up treatments. Usually we see these markings become less and less noticeable as the client starts to react to treatment.

  5. Where can I experience Cupping?

    In Asia, Cupping is a very common treatment method and is used to support the body while fighting disease and therefore is very easy to find. When choosing this option, make sure the hygiene standard is good enough since dirty cups can cause infection.
    Also, in most of these establishments there is no underlying physiological knowledge. If you want to get cupping done for specific problems or body parts, it is best to find a Physiotherapist that is also educated in Cupping.


Of course, feel free to contact me if you’d like to experience a session!



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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 should change

And the sad reality is that 99.9% of all people are stuck in that stage

There’s literally people that will spend the rest of their life saying “I should change”

And after 80 or 90 years there are dying , thinking, “I should have changed

How can you overcome that?

You want to get to the next stage: “I can change”

Once you realize change is possible, it opens up many possibilites

Now what gets it to the next level?

” I will change “

And the only step between “I can change” and “I will change”

Is taking action.

So you realize you’re able to change, now is the time to get off your lazy ass and take action

To go out and pimp. To get rejected. To go to the gym. To read everything about finance.

Take, action.


And the good thing is, it feels good, it feels great taking action.

And the last stage is, I AM CHANGE

And that’s literally one of the best feelings in the world.


Source: RSD



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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 strengthens and maintains the bones and interacts with a lot of hormones and other nutrients like calcium, vitamin K and magnesium.

Works together with: Calcium (without D, only 10-15% of the amount of calcium we ingest will be absorbed)

RDI for vitamin D is 10mcg

Found in:

– Fatty fish
– (Grass-fed)butter
– Meat
– Full dairy and cheese

Deficiency can lead to:

– reduction of bone strength
– Reduction of power
– decrease function of immune system
– Fatigue