Todays Goal:  Test your Core 

What do you need:

– Yoga mat (optional) – Timer 

Benefits / Muscles worked: 

Abs of steel

Increased shoulder strength/stability 

Mental toughness

Instructions :

Get into a plank position and start the timer

Hold plank for 30 seconds

Lift 1 leg and hold for 15 seconds (nothing else moves!)

Lift the other leg for 15 seconds

Lift 1 arm and hold for 15 seconds (nothing else moves!)

Lift other arm and hold for 15 seconds

 Lift 1 leg and opposite arm and hold for 15 seconds


Were you able to complete it without breaks?

Product review covers the following:

– how does this “know” your posture is bad?
– what happens then?
– what are the key features and draw backs?
– will it improve my posture?
– price & links

From coming month we’ll have it available Movement: Physio l Fitness for rent & sale (limited stock)

[𝑨 𝑪𝒍𝒊𝒆𝒏𝒕’𝒔 𝑱𝒐𝒖𝒓𝒏𝒆𝒚]: 𝑨𝒍𝒆𝒙 𝑻𝒐𝒈𝒉𝒐𝒖𝒂”𝑨𝒏 𝒖𝒏𝒃𝒆𝒍𝒊𝒆𝒗𝒂𝒃𝒍𝒆 𝒐𝒗𝒆𝒓 40 𝒑𝒐𝒖𝒏𝒅𝒔 𝒍𝒐𝒔𝒕 𝒅𝒖𝒓𝒊𝒏𝒈 𝒕𝒉𝒆 𝒇𝒊𝒓𝒔𝒕 3 𝒎𝒐𝒏𝒕𝒉𝒔 𝒐𝒇 𝒕𝒓𝒂𝒊𝒏𝒊𝒏𝒈!

“3 Questions About Alex’s Journey:

① What made you start a fitness journey? I had a personal goal for my 18th birthday that I really wanted to achieve, and my dad really motivated me to do it.

② What are the biggest benefits you’ve noticed? Definitely feel more confident and comfortable in my own body, working out has helped me not only physically but also mentally.

③ What would you suggest to somebody else wanting to start? I would definitely suggest them to maintain their consistency, because it’s the only thing that stops you from reaching your goal.

Congratulations on your hard work and results.

Thank you for giving yourself and #movementphysiofitness a chance. We are happy to reward you with our 30 days of Movement Online Program! More Client’s Journey to be continued. Keep moving forward

Can a 50$ Pulley stack up against an old-school dual pulley?

Hi, guys, Mark here for movement, physiotherapy and fitness as a gadget freak, and of course, as a personal trainer and a rehab specialist, I like to test out new stuff. And so today we’ll be looking at this “Zen Wise” which is an adjustable pulley, set to pretty much replace the sort of old school big machine structures that we use to train in more traditional exercise in the gym.

You simply just attach it to a surface and then you have this little button to adjust the suction. After a while, you keep pressing and then it will be stuck in there and then it will be really, really tightly sealed to the surface. You can attach it to floor, you can attach it to a higher surface if you need it to be on shoulder level, for example, and can pretty much because of that, train any exercise you want, because it has a has a joint that moves in 360 degrees of motion

The machine itself is about 17 by 12, by 27, as you can see, is not very big and would easily fit in a suitcase. And it weighs about 1.3, if I am correct. Now, inside, there’s a structure that is comparable to a rowing machine. There there’s a way to change the resistance, you could take it from 2.5 KG, to 5Kg, 7.5kg and to 10.

You can see in the video that the system in there is very comparable to what you would have in a rowing machine. It’s quite smooth, actually. You can move fast. It doesn’t jam as far as I have noticed, and then very easily switch to lighter or heavier. It is very suitable for a lot of exercise, especially if you’re a beginner in the gym.

So the final verdict; is this a good product and alternative to the dual adjustable pulley?

And the answer is yes, definitely for the price point, the practicality. This is a great piece of equipment. And I think what we’re seeing here could be the start of the future of fitness development that is a bit more minimalist in terms of spacing, in terms of weight. And I think we’re going to see a lot more of this. Thank you. And if you have any questions, put them down.

Comment box below and I’ll see you at the next video.

New Schedule Alert!

Move with us, break a sweat with us and have fun with us all from the (dis)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!

BOOT CAMP – Every Monday from 5pm-6pm // May 3rd – May 24th // Price: $29 per month (regularly $59)

FULL BODY FUSION – Every Thursday from 5pm – 6pm // May 6th – May 27th // Price: $29 per month (regularly $59)
ANIMAL FLOW – Every Saturday from 9am-10am // May 8 – May 29th // Price $29 per month (regularly $59)
MOVE TOGETHER – Every Saturday from 3pm – 4pm // May 8 – May 29th // 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?

Feel free to ask us about that too!

Together with our Partners The Capacity Specialists, we have started offering 3-month programs to optimize health and wellness in the corporate world.

In this post we’ll talk about something crucial: The Four A’s of stress management.

Avoid by anticipating and learning how to say no

Alter by changing or addressing small problems early so they don’t turn into larger ones

Accept by focusing on gratitude and the positive

Adapt by changing your perception, standards and expectations

You can read more about how to implement the four A’s in the post linked below.

Avoid; Anticipate and learn how to say no

Take some time to plan and avoid unnecessary stress factors. For example, leave the house early to avoid traffic or take some time to plan your meetings and presentations clearly.

The desire for social acceptance can make it very difficult to say no. Once it’s been established that the person in question has a lot of responsibility and demands on their time, it can become a relieving and positive attitude to turn down low-priority tasks.

In terms of planning it might be helpful to rank the tasks of the day in categories of importance, ranking in A, B, C.


small problems can create larger ones if they’re not resolved.
Situations that promote stress are able to reduce tension when you’re free to express those emotions.
Take a deep breath, recognize your feelings and find a way to express these, such as saying “I feel frustrated by the shorter deadlines and heavier workload, is there something we can do to balance things out?”

Time management is also a crucial tool for this. Try and group small tasks together, such as emails/phone calls and small/short meetings. The constant feeling of having to respond to various small tasks and requests can weigh very heavy over time.


Sometimes, it’s not possible to avoid and alter. In those cases it’s advised to accept and focus on gratitude and the positive. There is a famous Buddhist saying that goes “desire is the root of all suffering.”
This can be interpreted as wanting a situation to be different than what it really is. In other worlds, lack of acceptance.

Also, don’t be afraid to vent at times. Expressing or talking through emotions is scientifically proven to reduce stress levels.
A point of interest here is that positive venting releases stress, while negative venting / complaining can cause an increase in stress. (Bodie et all 2015, Goldsmith 2004)

Another powerful tool to release heavy baggage is forgiveness. It can break through resentment and resistance in a very effective way. Attachment to anger and resentment ask a high price to pay for your emotional and psychological health.

Inability to forgive has shown to have a detrimental impact on health and relationships (Saybold et all 2001, Gordon et al 2009).
Studies indicate that when people report higher levels of forgiveness, they also report better health habits and decreased depression, anxiety and anger.


Adaptation is one of the most crucial characteristics for humans to survive and thrive. It often involves changing perception, standards and expectations.

This can be achieved through coaching or by questions that lead to a different approach in thinking such as “would it be possible to watch less Netflix and mediate instead?”

Meditation and other empty mind practices help to shift the brain’s default mode and filter out unnecessary noise.
A constant stream of thoughts can really drain the energy that can be used for more positive and productive habits. Refuse to replay a stressful situation as negative and it may cease to be negative.

For example, I experienced our cat fall from the fourth floor recently and have flashes of him severely hurt coming back to me regularly. Instead, I will try to focus on the fact we get to help care for him and nurture him back to full health, thankful for his survival.

Because of our positive experience with our last month challenge, we decided to pick up on a new activity and try to learn a language during lockdown so we spend our time on something productive.

Abbie Chang decided to pick up Dutch and has been on an (insane) 30 Day streak.

Absolutely impossible to keep up with, good thing we didn’t turn it into a competition as I would have been hopeless.

I’m on a 24 day streak and I’m really enjoying it!

The app is really engaging and classes are short (1-5 minutes). So it’s really easy to just get a little class in here and there.

The gamification parts are very effective too (in my case at least). getting points, having the ability to get “double points”, and receiving notifications of your friends’ achievements, does really help motivate you. And to be honest, it doesn’t feel like work at all. In terms of effectiveness, we’re both starting to recognize words when we’re on the phone with our families back home. It’s really nice getting the surprised reactions to what we’ve learned and even cooler is that it inspired my mom to give it a try too. the only downside is the constant reminders these last days saying “Karin has passed you, what are you going to do about it?”

But I’m sure that causes a smile on her face at least 😉

More updates including screenshots and hopefully a tiny monologue

Pacer App lets you explore some of the most beautiful and iconic landscapes in the world from the comfort of your own home, gym or local area. You even get a cool medal for completing your hike!

In my previous post I highlighted the Purpose and Goals, in this follow up I’ll talk more about the following.

  • User friendliness
  • Repeat value (Yes/No)
  • What to know before you start

User Friendliness

The Pacer app itself is really easy to use , simply download and go. Once you’re in the app’s main screen you can navigate to your current or new challenge in the “explore” tab. If you have purchased a Virtual challenge like I did through the website you will receive a code to enter (see middle picture) but it’s also possible to simply browse through the app and chose your adventure there.

once you’re set up, you are good to go! Any steps you’re taking along the day will add up to your score and every time you have walked enough to reach a check point, you’ll receive a notification with photo’s and some cool information about the area you’ve now “discovered”.


After completing all checkpoints within the time-limit (7 days for this challenge) you will receive both an certificate AND a medal!

These are both included in the price of the challenge (29.99$) and shipping is also included. I just received notice that my medal is on the way so let’s see how long it takes.

I made it!!

Repeat Value Yes/NO

Yes. Both the challenge and the App itself are good value for money and I have already seen some other walks that I find interesting enough to try. It will be more fun to do it with a group so I’ll try to gather some friends for a my next virtual hike!

What I would have liked to know before hand is that the app tracks ALL steps, and allows manual input for anything it doesn’t register.

On a treadmill, for example, the app will not pick up your steps so you’ll have to put them in manually.

Along with my usual steps each day, this amount was far too easy. Time for a longer walk next time!!

Come to Move,
Come to relieve stress,
Come to lose weight,
Come to connect,
Come to get strong.

It doesn’t really what your goals are. We’re all in a a bit of a pickle and we’re all creatures that benefit from Movement. Physiotherapist, Personal Trainer and Nutritionist Mark Chen (or Jaclyn Kaye) will host a short and sweet session guaranteed to make you feel better after.
No equipment needed, suitable for any level of Fitness.

Zero pressure.

Free for all clients, and PM for details, to receive the link and on how to bring along a friend to share the fun.

See you 3pm on Zoom.

More information and updates on the event here