Jessa Khan makes history as she is the very first athlete to put Brazilian jiu-jitsu on the map. This is a major event for sport in the country and hopefully will give some momentum to young athletes and especially women to pursue a career in sport.

I’ve had the pleasure of working with both Vivadhana Khou and Jessa Khan in their final preparation weeks in which the goals were very clear:

The icing on the cake


Let’s make one thing clear: Jessa was already READY when she came in to finalize the strength and conditioning


Finalise the strength and conditioning without the athletes getting injured. This, from my perspective is a MAJOR point and is too often overlooked. In the last 2-3 weeks of competition preparation, you won’t get significantly stronger on your squat, deadlift or bench. In other words, there is no significant GAIN in strength that can be translated into better performance on the mat. Pushing it in those weeks, especially after a long camp, will, however, increase the chances of overload and possible injury. The trick here is to work on the “icing on the cake”. Focus during training was a lot more on neuromuscular control, mobility and tensegrity. In other words, how the body and the mind work together.
With the right training dosage and exercises that are challenging without being too stressful on the body, the athletes can prepare safely and arrive on competition day with the ability to perform optimally.


Relax the body and the mind


Personal Trainer Mark Chen works with Jessa for Asian Games preparation


This is where I teamed up with my friend and mentee Sokvat Van. At the start of the preparation, both athletes were screened on existing injuries or risks for injuries by identifying muscles that are possibly overworked.
The talented masseur would unleash his healing hands on the muscles immediately after training and even though the athletes had to grit their teeth at times, came through with a smile and a supple body and mind.

Weight Cut

A lot of effort went into this, by means of water-flushing, sauna, running, Tabatha and all without any water or food intake.


Not many people understand how tricky it can be to manipulate your body weight at the right amount at the right time. This is of crucial importance though, since many athletes are on a different weight when they go through their daily life “walk around weight” compared to when they weigh in. Depending on the case, athletes can sometimes drop 5-10kg in a matter of days. This takes an extreme toll on the body and has to be done with a thought-through process.

The actual work

It’s as tempting as it is easy to toot my own horn when it comes to the performances at the Asian games and even though I’m proud, I realize my part of the journey was very small. The real credit belongs to Jessa and her team of coaches that have been able to detect this massive level of and cultivate it.
Another huge part of it is Vivadhanna Khou with his H/art Brazilian Jiu Jitsu academy. Not only did he start the momentum of BJJ in Cambodia and get the first Athlete to dominate the Asian games here, no.

He put together a group of like-minded, passionate people who are not only dedicated students but also friends. While he has been “living his dream” building this all, he has dedicated so much time and energy to it that it is hard to even experience the dream.
His effort deserves to be seen and respected.

I’m happy to have been part of this and am excited for what is to come!


Want to try BJJ in Phnom Penh?  Here are some reasons why!

  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.


Mark Chen

– with Yon Socheata (Max Cross)


តើ RMR (Resting Metabolic Rate)​ ​​របស់អ្នកមានលក្ខណៈដូចម្តេច?


ជាក់ស្តែងបើទោះបីជាអ្នកមិនធ្វើសកម្ម​ភាពអ្វីក៏ដោយ​​​​​ក៏រាងកាយរបស់អ្នកនៅតែប្រើប្រាស់នៅថាមពលជានិច្ច។​ ជាធម្មតាយើងហៅថាមពលនោះថាជាកាឡូរី​​​ ថាមពលនេះទៀតសោតគឺ​ មិនមែនជាអ្វីមូយដែលមានពីខ្លួនប្រាណយើងទាំងអស់គ្នាហើយអោយយើងមានរូបរាងតូចស្អាតជាងមុននោះទេ។​ថាមពលនេះមានសារះសំខាន់ណាស់ក្នុងការជួយរាងកាយមនុស្សយើងធ្វើបំលាស់ប្តូចលនាព្យាបាលកោសិការ បណ្តុះកោសិការ​​និងធ្វើអោយការគិតបានប្រសើរ។​​​ទាំងអស់នេះហើយសុទ្ធត្រូវការប្រើប្រាស់ថាមពលជាសំខាន់។

ហេតុផលដែលធ្វើអោយមនុស្សចំនួនភ័យខ្លាចកាឡូរី​ ធ្វើការបែងចែកនៅកំរិតកាឡូរី
រឺមួយជ្រើសរើសនៅទឹកទទួលទានរាល់ថ្ងៃ​ (ដូចជាកូកាកូឡាមានជាតិស្ករតិច) ដែលមានកាឡូរីតិចតួចក៏ដោយសារតែពួកគាត់គិតថាកាឡូរីអាចធ្វើអោយឡើងទំងន់។​បើតាមការពិតជាក់ស្តែង​ វាពិតជាដូច្នេះមែន។

តែករណីនៃការឡើងទំងន់នេះអាចទៅរួច បើសិនជាយើងទទួលទានកាឡូរីហួសកំរិត។ ការស្រាវជ្រាវនៃការឡើងចុះទំងន់ទូទៅគឺមានលក្ខណសាមញ្ញទេ នោះមានន័យថារាងកាយរបស់​
យើងគឺស្រូបយកថាមពលចូល ច្រើនជាងថាមពលដែលប្រើប្រាស់ទៅវិញ ដូច្នេះមានន័យថាថាម
ពលមួយចំនួនដែលនៅសល់គឺ ត្រូវបានរាងកាយរក្សាទុកសំរាប់ប្រើប្រាស់នៅថ្ងៃបន្តបន្ទាប់។ នេះគឺជាភាពវៃឆ្លាតនៃការដំណើរការរបស់រាងកាយមនុស្សយើង។​ តែអ្វីដែលជាផលប៉ះពាល់របស់ដំណើរការនេះ គឺរាងកាយនឹងរក្សាទុកនៅជាតិខ្លាញ់មួយចំនួន ដែលមនុស្សទូទៅមិនត្រូវការ។ ហើយករណីនេះកាន់តែមានផលប៉ះពាល់ខ្លាំង បើសិនជាចំនួនជាតិខ្លាញ់​នេះកើនហួសពីកំរិតណាមួយ។

ដូច្នេះចំនុចសំខាន់ក្នុងការបង្ការការឡើងជាតិខ្លាញ់ និងធ្វើអោយបាននៅការទទួលទានរបបអាហារអោយបានត្រឹមត្រូវគឺ ធ្វើការគណនានៅចំនួនថាមពលដែលអ្នករូបរាងកាយអ្នកត្រូវការក្នុងមួយថ្ងៃ។ វាចាប់ផ្តើមឡើងពីរូបមន្តដ៏ល្អប្រសើរមួយក្នុងការគណនា RMR (Resting Metabolic Rate) (កំរិតនៃការប្រើប្រាស់ថាមពលប្រចាំថ្ងៃ)។ ហើយលទ្ទផលដែលគណនាបានអាចបង្ហាញអោយយើងឃើញពី កំរិតថាមពលដែលរាងកាយត្រូវការក្នុង​មួយថ្ងៃក្នុងការរក្សាអោយបាននូវដំណើរការទូទៅនៃសរីរាង្គខាងក្នុង រក្សាអោយបានភាពសកម្មនៃខួរក្បាល និងកំរិតសីតុណ្ហភាពក្នុងខ្លួនអោយមានលំនឹង។

ការប្រើប្រាស់នៅរូបមន្តនេះ បង្ហាញអោយអ្នកឃើញពីចំនួនថាមពល (កាឡូរី) ដែលរាងកាយត្រូវការក្នុងការបំពេញមុខងារចាំបាច់រៀងរាល់ថ្ងៃដែលបានរៀបរាប់ខាងលើ។ អ្វីដែលអ្នកត្រូវចងចាំពីការបកស្រាយនេះ គឺត្រូវទទួលទានអោយបានគ្រប់គ្រាន់តាមអ្វីដែលរាងកាយត្រូវការចាំបាច់ក្នុងការលូតលាស់ទៅតាមលទ្ធផលដែលបានគណនា។ សូមជឿជាក់លើខ្ងុំចុះថា អតិថិជនរបស់ខ្ងុំពីមុនមកគឺមានការយល់ឃើញខុសចំពោះរឿងនេះ ដែលពួកគាត់មិនបានទទួលទានអោយគ្រប់គ្រាន់តាមអី្វដែលរាងកាយត្រូវការ។ ថ្វីបើពួកគាត់ទទួលបានលទ្ទផលនៃការសំរកទំងន់ជោគជ័យនៅដំណាក់កាលដំបូង តែនេះមិនមែនជាវិធីសាស្រ្តល្អក្នុងរយះពេលវែងទៅមុខទេ។​

​​88.362 + (13.397 *ភេទ) + (4.779 * កំពស់) – (5.677 *ទំងន់)

មើលទៅដូចជាមិនទំនងទេ មែនអត់!

តែអ្វីដែលល្អសំរាប់អ្នក គឺរាល់ការគណនាទាំងអស់នេះត្រូវបានធ្វើឡើងដោយអ្នកជំនាញសំរាប់អ្នកមានស្រាប់។ ដូច្នេះហើយបានជាខ្ងុំសូមធ្វើការណែនាំ នៅវិធីសាស្រ្តរបៀបថ្មីនេះដែលមានភាពងាយស្រួល និងរហ័សក្នុងការគណនានៅលទ្ធផលនេះអ្នកទាំងអស់គ្នា។

វិធីគណនានេះមានភាពងាយស្រួល គឺគ្រាន់តែធ្វើការដាក់បញ្ចូលនៅ នៅពត៏មានពីរាងកាយរបស់​អ្នក បន្ទាប់មក កម្មវិធីនេះនឹងធ្វើការគណនានៅលទ្ធផលជូនអ្នកភា្លម។

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