If you’re looking to create a home gym under 50$ you have found it.
We probably should not call this a “gym” since it will not have of the machines you might envision when you think about a gym.

It will however be perfect to get started in a way that allows you to lose weight, build strength, and build a solid cardiovascular condition.

Let’s get to it:

Yoga mat $8 we will select the Decathlon Essential yoga mat for all floor-based exercises
Foam roller $7 Foam roller for mobility work, self massage and assisted stretching
Weight $23 Adjustable dumbbells up to 10kg, perfect for a unilateral strength program
Speed rope $10 light weight speed rope for cardio and double-under training

All of these can be found at Decathlon. They even do home deliveries so you’re all set!

If you need some help with a starter program, reach out to us here.

Coach notes: “What defines a gym?”

What do you define as Wellness?

The answer to this question will be different for everyone, and it might in fact be easier to look at the opposite; Illness and define what that means to you. 
This, by the way, should be interpreted as a question to facilitate thinking, not as a way to get a clear and absolute answer. 

Activity: Spend 5-10 minutes on this with a piece of paper and you might be surprised by what you find. 

Below, I’ll look at the situation from my perspective and try to shine some light on what to avoid and what to try and move towards in order to get more healthy. 
The current system is a pressure cooker for lifestyle diseases such as diabetes, obesity, anxiety, depression, heart disease and cancers to name a few. 

Toxic habits such as being sedentary, eating ultra-processed foods and long working days are problematic enough by themselves. When compounded they strengthen each other and accelerate the process.
A current development that has contributed a lot to this, is the social isolation as a result of the current pandemic.

This came accompanied by a sudden surge in the use of technology just around a time where we were becoming more aware of the negative effects these habits can have on us. 

Now, we are dealing with a situation where most of us can relate a lot to Barry:

Barry feels stressed and pessimistic about the future

Barry does not get the same fulfillment from his Job

Barry misses the jokes and companionship from the office now that he’s working from home

Barry doesn’t see his friends so much anymore since soccer is prohibited

Barry starts to have pain in his body from working at an uncomfortable workplace

Barry isn’t so “tech-savvy” and feels pressure from having to learn all these new applications 

Communicating through text and video calls is difficult for Barry and often he encounters miscommunications which can be very frustrating 

Barry has been ordering a lot of fast food lately

He usually has a beer or two with it, as it helps him to relax

Barry has been working into the evening regularly 

He’s been going to bed a bit later and sometimes struggles to fall asleep
His mood has not been too stable lately and sometimes he finds himself lashing out at his partner for no good reason.

These examples are just some on the forefront of my mind but when working with clients I hear them on a daily basis. Though they might seem subtle, the long-term effect on overall health and happiness can be drastic and severe over time. Becoming aware and catching the process early on is key to preventing serious problems. 
So before digging into the various components of wellness I would ask you this:

“How much are you like Barry?”

As if deciding what to eat isn’t hard enough (first world problem but still, a problem nonetheless) it’s even more difficult to order something that is tasty AND supports your fitness & Health goals at the same time.

With this list, I’m trying to help you solve that problem by giving you a tasted and tried selection of restaurants and some of my favorite options.


From their Facebook page:

Gerbie’s Salad and Sandwich is located in one of PP’s most popular areas, creating a variety of tasty salads and sandwiches to eat on the go. Gerbie’s Salad and Sandwich is Phnom Penh’s first quality salad and sandwich shop which aims to provide an eat-in and self-takeaway service to those that are on the move or who have limited lunch time. Our cold salads are carefully prepared by our team and are packed in our unique designed boxes. These cold salads boxes can be taken away or eaten in our shop. Our boxed salads are ‘made today and gone today’, so nothing will be kept for the next day. In addition, we also have a variety of warm salads including beef, crispy squid & chorizo, brouillee and lardon & mushroom. We also offer an array of delicious cold and hot baguette sandwiches and paninis as well as variety of fresh fruits, juices, smoothies, coffee, etc…We are located in one of Phnom Penh’s most popular tourist area: Boeng Keng Kang 1, No78, Street 51 ( Pasteur)(Opposite Wat Lanka’s book stalls).Our boutique shop has 45 seats and is well air-conditioned. Our first floor has a terrace over looking the bustling street of 51 and Sihanouk Boulevard, next to the Monument of Independence.

This is #1 on my list because I’ve been ordering from them multiple times per week for the last year or so. They have amazing salads (cold, warm, make your own), Sandwiches, fruit juices and shakes, what else could you possibly want?
My personal favorites are the following:

Superbowl Salad (HUGE)

Steak open sandwich (great steak and trimmings)

Chicken & Avocado Sandwich

Damage: around 5-9$ and you’ll have a happy and full belly, some might be able to eat twice from it.

I’ll be updating this list continuously, please let me know which places I should consider adding!

In these times it can be quite difficult to go around and experience new activities and places. That’s why we adapted and created an entire new world (or world’s actually) to experience in the comfort of our private, air-conditioned studio.

Simply book our studio and enjoy one of our options below under supervision of one of our coaches. We will explain how everything works and be on standby so you’re able to enjoy yourself safely.

You may also share the fun with a friend (rates are the same)

Currently we offer the following experiences:

Beat Saber : Unleash the inner Jedi to the beat
Synth Rider : Move your body funky music in a retro environment
The Walking Dead: Can you survive the Zombie Apocalypse?
Thrill of the Fight: Step into the Ring and become the new Rocky
Boxing Fit : Boxing to the Beat
Hit VR : fun and challenging reaction based sports games
Iron Lights: Chose your weapon and fight other Cyber warriors in a packed arena of the future

We offer single sessions and packages (4 sessions) and your progress can be saved (limited time).

In terms of hygiene, we have separate frames and head sets that are easily cleaned and disinfected after every use.

For bookings and information, reach out to info@markchenmovement@gmail.com

or send a message to our facebook page

Why it’s unfair to have Male-to-Female transgender athletes in sport

“A disaster of a Situation”

Derek from More Plates More Dates did a great analysis on the current transgender in sports topic of which the main points should be more than enough to immediately end the discussion of fairness (in my opinion). It’s a tricky and sensitive topic but he raised some very good points which are summarized below. Highly recommend to watch the full video and consume some more of his content on a weekly basis to keep you sane and make you smarter.

Key points from video:

3:30 How ridiculous the testosterone cutoff really is
6:30 Infrastructure benefits from puberty in terms of myonuclei development, bone mineral density, motor learning, androgenic signaling, muscular development

8:25 Female hormone levels vs Laurel Hubbard’s Cutoff (Below 10 Nanomoles per liter)
This is a confusing and not the normal measurement that’s used in labs, which is ng/dl

10:00 Conversion: Males produce about 10x as much testosterone as females.
Males 250 – 1000
Females 40-50 , with top tier being 70 or 80 being very rare
Hubbard’s cutoff after conversion would be around 288 ng/dl, does that seem fair to natural female athletes?
It’s around 5 times as much

13:30 Free T and Sex hormone binding hormones
SHGB in males is much lower than in females, meaning the amount of Free available testosterone for anabolic functions could be 5-10x higher. This adds an entire layer of problems to the comparisons.

18:00 height advantages, bigger lungs, bigger heart, no periods and blood loss, which are not affected by hormone therapy



(click for the Video!)

Find 30 Days of Movement Online here :https://movementfitness.talentlms.com/

This is the 3rd test in the flexibility series and focuses on the line of muscle that wraps around the body connecting the ribcage to the pelvis.
The flexibility and functionality of this line is crucial when performing sports that require rotation.


Dr. Robert Malone is the inventor of mRNA Vaccine technology. Mr. Steve Kirsch is a serial entrepreneur who has been researching adverse reactions to COVID vaccines. Bret talks to Robert and Steve about the pandemic, treatment and the COVID vaccines. Steve’s paper on COVID vaccine reactions: https://trialsitenews.com/should-you-… Steve’s Twitter: https://twitter.com/stkirsch COVID-19 Early Treatment Fund: https://www.treatearly.org/team/steve… Dr. Malone’s website: https://www.rwmalonemd.com/mrna-vacci… Robert’s LinkedIn profile: https://www.linkedin.com/in/rwmalonemd Robert’s Twitter: https://twitter.com/RWMaloneMD Find Bret Weinstein on Twitter: @BretWeinstein, and on Patreon. https://www.patreon.com/bretweinstein https://twitter.com/BretWeinstein

5 𝙌𝙪𝙚𝙨𝙩𝙞𝙤𝙣𝙨 𝙖𝙗𝙤𝙪𝙩 𝙆𝙚𝙩𝙩𝙡𝙚𝙗𝙚𝙡𝙡𝙨

Maybe you’ve seen them in the gym: Weird looking bowling balls with a handle in the gym, the Kettlebell.

You wouldn’t immediately take it for the incredible training tool it is…
” So which muscles can you target with a kettlebell?”
“What should you pay attention to” , and ” which exercises are suitable for beginners?”

Physiotherapist and Kettlebell Trainer Mark Chen answers the 5 most common questions.

1. What is a kettlebell?

“The Kettlebell name comes from the old well-known whistling kettle that we used on the gas stove, or the tea kettle in English.
Kettlebells are available in different weights ranging from about 4 kilograms to 100 kilograms. The most useful kettlebells are between 12 and 24 kilograms. These are suitable for most people. Of course it is smart to start with a lighter kettlebell and gradually grow to a heavier bell.”

2. Which muscle (group) and do you train with a kettlebell?

“With the kettlebell you can literally train all the muscles of the body. I sometimes tell my personal training clients that if I can only choose one thing to train with, it would be the Kettlebell. The uniqueness of the kettlebell lies in the fast, powerful exercises that you can do with it, whereby the whole body works together.
But you can also perform literally all the exercises that you could do with a dumbbell or a barbell.”

3) What are the benefits?

“Due to its unique shape, you can use the kettlebell to perform movements that swing along or especially under the body. These movements require fast, powerful movements that involve many muscles and joints. Usually the core, glutes and the legs are particularly addressed.

If you perform the movements well, they also have a very strong influence on improving your posture.

Because so many muscles have to work at the same time, a lot of blood supply is needed. For this to be possible, the lungs and heart have to work properly. This not only gives you strength training, but also cardio training immediately during your workout. So two for the price of one! “

4) What should you pay attention to when you train with a Kettlebell?

“Because you make so much use of speed and explosiveness, and many muscles and joints have to work together, the movements are often difficult to perform. It takes some time and attention to master these movements.

In addition, a good body feeling and a critical look at technology are very important. Many movements use a hinge movement in the hips, called the hip hinge. In practice, it appears that many people find this very difficult. If you don’t have good control of your hips, you run the risk of your lower back taking over and putting extra stress on it. This can have adverse effects. “

5) Which exercises are suitable for beginners?

When you start using a kettlebell, start with traditional strength exercises. Think of the good morning, squat, deadlifts and lunges. You can find examples of these exercises on my YouTube channel.

If you are more experienced and have developed more strength, it is best to ask someone who is certified in the use of kettlebells to teach you advanced exercises. You really get a lot of extra value from that.

New Schedule Alert!

Move with us, break a sweat with us and have fun with us all from the comfort of your own home!

Join us next week for our brand new LIVE online classes guaranteed to get your heart pumping and your muscles working!

Sign up today

BOOT CAMP – Every Monday from 5pm-6pmPrice: $29 per month (regularly $59)

FULL BODY FUSION – Every Thursday from 5pm – 6pmPrice: $29 per month (regularly $59)

ANIMAL FLOW – Every Saturday from 9am-10amPrice $29 per month (regularly $59)

MOVE TOGETHER – Every Saturday from 3pm – 4pm,Price $29 per month (regularly $59)

Contact us today to reserve your spot/s 💪All fitness levels welcome and no equipment needed.
Did you know we also offer private online sessions? Ask us about that too!