π‘Έπ’–π’‚π’“π’‚π’π’•π’Šπ’π’† π‘ͺ𝒐𝒂𝒄𝒉 π‘Ίπ’†π’“π’Šπ’†π’”: π‘·π’π’‚π’π’π’Šπ’π’ˆ 𝒂𝒏𝒅 π‘·π’“π’π’…π’–π’„π’•π’Šπ’—π’Šπ’•π’š

Mark (Owner, Physiotherapist, NASM Personal Trainer):

“Everybody is surprised and put on the spot (pun not intended) in some way, shape or form.
We are forced to adapt and tap into our creativity if we are willing to thrive.
In order to do so, at Movement: Physio l Fitness we are offering some additional services to help you facilitate this process of Adaptation.

𝑡𝑬𝑾 π™Žπ™šπ™§π™«π™žπ™˜π™š: π‘«π’‚π’š π‘·π’π’‚π’π’π’Šπ’π’ˆ

Failing to plan, is planning to fail. I advise all my clients and peers to start the day making a “Today” list. Put some goals on paper for today. There are many reasons as to why this is greatly beneficial to help with your productivity but I’ll focus on two of them in this post.

1. Momentum

Focus on small goals, so that resistance to it is as small as possible. The goal here is not to get massive projects done, instead we’re trying to create a snowball effect which can be started with something ridiculously small and irrelevant like doing the dishes.

π‘·π’“π’π’…π’–π’„π’•π’Šπ’—π’Šπ’•π’š 𝒃𝒓𝒆𝒆𝒅𝒔 π’‘π’“π’π’…π’–π’„π’•π’Šπ’—π’Šπ’•π’š

2. Pick your battles.


You know, at which part of the day you’re at your best. The benefit of working from home is that you have much more control on your schedule. To use this to your advantage best as possible, you should consider picking your best moments of the day to spend on the biggest items on your to-day list.

If you need any help, we have some powerful and qualified coaches ready to get you going, and keep you going.

We can change some of your current sessions to planning sessions, or offer stand alone packages to help with productivity,

just reach out!

www.markchenmovement.com

Bookings through the Facebook Page

The contemporary western world’s lifestyle has long been sustained by sociocultural systems that promote habits that are unsustainable in society. For decades, this system encourages the consumption of high toxicity goods, foods, and productivity over quality of life.
We know that smoking causes cancer, fast food is linked to morbid obesity and pressure or stress in either work or life related parts of life can lead to cardiovascular disease. At the same time, more and more research indicate that lack of emotional management and mental self care habits are supporting stress, anxiety and depression. It’s more clear now than ever that unhealthy habits are deeply embedded in both work and daily life.

Did you know that one of the leading causes of low productivity and absenteeism in the workplace is poor employee wellness?
Show your employees that you care. Give your team the fitness and motivation to be happy and succeed in the workplace.

Together with our partners at The Capacity Specialists, we are working to change the game and help companies improve.

Message TCS directly through their Facebook Page

Find more information about their services on their Website

Or connect with them through Linked In

I do not condone body shaming. Or shaming of any kind.

Nor will I claim that my journey is something that you should aim for.

Mine was a long one, that forced me through over 15 years of hard work, injuries, relentless self-criticism, depression, therapy and finally, acceptance.

I really think you can skip a couple of those steps and save yourself some trouble.

Anyway, let me get to the story.

Looking back I’ve always been extremely shy.

I hated being in the spotlights and any time it did happen, my face would go full on tomato mode in instant. Inside, I would feel like a pressure cooker and all I wanted was just to dissapear from sight. And somehow, no matter how well I tried to hide, these moments kept finding me.

It was all not too bad, because luckily enough I never really got bullied. I had good friends and for some reason I always fitted in quite easily. Always a part, never the part that got the attention. I liked it that way,

Things got worse when I hit puberty. My friends grew bigger, stronger and most importantly, cooler. They dressed better, had the trending haircuts and well… they got the girls. I could never imagine getting what they had.

At around that time, my mother was in a long term relationship and my brother-in-law was pretty much the epitome of coolness. He was everything my friends were, but magnified. He was my way out. My hope.

But I could never spend enough time with him to get his coolness to rub off on me.

One day though, we were planning a holiday and he would come along. This would be my chance to spend time with him and absorb whatever I could learn off him. I was stoked.

The very first day, we were off to the pool and I could not wait to start picking his brain. But that was not how things went down.

When I came up, he looked me up and down and then, pinched my my chest. What he said then would leave a deep mark for a long time.

“What’s all this? Look at that belly, and those fluffy nipples. You’ve got some bitch tits going on!!”

Absolutely Shattered.

I spent the holiday and many after hiding, afraid to show myself especially without a shirt on.

Not very long after, I saw a Men’s Health magazine at my doctors place. I obsessively read every part and from then started to devour every magazine and book on the topic. My obsession began.

Little did I know that even though my body would soon start to change for the better , the extreme focus on my appearence would only cause an endless pursuit towards an appetite I would never be able to satisy.

I’ve come a long way since then, but it has only really been the last two years where I have been able to let go, of focusing on how I look and shift the focus on how I feel, how my body works. I’ve shifted my focus from self-sculpting to self-care and it has been a massive load off my shoulders. But that has been a process for more than 15 years now.

And still….

The shy insecure, scarred boy is still in there somewhere. But instead of hiding him, I’ve decided to embrace him and care for him.

I can only hope my experience helps you on your journey.

Mark

What’s up #KetoCorporal.

This assignment is as pleasant as it is practical :Β Β Snack options.

Goal:

Having snack options for every situation of the day. On the road, at the office, before the gym.

What to do:

Take a look at the list below and then check the fridge. See which 5 snacks you can prepare for the next couple of days

easy.

Show me your commitment and inspire me by posting your 5 snacks right hereΒ 

What’s up #KetoCorporal.

Here’s a new assignment: Breakfast options.

Goal:

Prepare a Ketobreakfast and come up with 3 other options for the week

What to make:

This is an all-time favorite when it comes to Keto breakfasts. And what’s not to love?

We’ve got eggs, bacon, tomatoes, and maybe a bit of cheese thrown in?

Delicious.

The site I’ve directed you to is awesome because it’s like a google specifically for Keto Meals. Just note what the main ingredients to a dish should be, click “keto only” and BOOM. Plenty of options.

What to do :Β Use the link provided to come up with 3 meals to make over the week.

 

Show me your commitment and inspire me by posting your favoriteΒ recipe on the page here

 

 

 

https://www.dietdoctor.com/recipes/classic-bacon-and-eggs

Goal:

Make yourself a batch of Bulletproof Keto Coffee and start the day right

Why:

This delicious coffee packs a meal-worthyΒ  300 calories and combines the power of caffeine with healthy brain-assisting fats and vitamins from the grass-fed butter

How:

  • brew a strong black coffee
  • Put 2 tablespoons of Grassfed butter in a blender
  • add 1 tablespoon of MCT oil (I use coconut oil)
  • Pour coffee in
  • Blend until thick and cream
  • Enjoy!

Additional Assignment:

Start burning some fat on a cardio machine of choice and watch this video

 

Show me your commitmentΒ by posting 1 thing you’ve learned from the video on the Facebook Page with the tag #KetoCoffee

 

Ready for the next Challenge? Click here

Hi there #KetoCorporal .

If you’re reading this, you’ve probably come from step two of the Keto Diet Guide.

*If not, please go here first. It’s important before moving on.

Shopping Assignment “Preparation is key”

Goal: Making sure you have the right foods to eat

The Why:

If you only have Ketogenic foods, chances of you reaching out to something out of habit, or “not having anything Keto” is extremely diminished.

What do to:Β 

Go Shopping! Use the list below to get enough foods for the entire week. Don’t worry about recipes too much yet. As long as you have the right items, we’re good.

I’d say the following are eggssentialΒ πŸ˜‰

  • eggs
  • bacon
  • ham
  • cheese
  • milk
  • full fat cream
  • lettuce
  • broccoli
  • garlic
  • onion
  • cooking cream
  • butter (grass fed)
  • tomatoes
  • almonds

Let me know what you bought with a photo of your bought items on theΒ Facebook Page

By the way, have you checked out the Patreon Page? There are Daily workout challenges over there for just 1$ per month, while supporting a person in need. Come check it out

 

 

And when you’re ready to move on and learn about how to make your morning coffee Keto and awesome, click here

If you’re reading this, you’ve probably come from step one of the Keto Diet Guide.

*If not, please go here first. It’s important before moving on

Assignment: Elimination

 

Goal: Target and Eliminate all Carbs

The Why:

The point of the Keto Diet is getting into a “Ketogenic State”. A situation in which the body is forced to use fat is a primary and only use of fuel.

What do to:Β 

I need you to go into the fridge and make note of everything you can not eat during the Ketogenic diet. Look for products like the following

  • Bread
  • Rice
  • Grains
  • Pasta
  • Fruit*
  • Juices/Soda’s

All of these (and many more) are heavy carbohydrate-based and will need to be completely eliminated before attempting the diet.

Choose to either discard of it all / give it away / eat it before starting the diet.

 

Let me know your decision below in the comment box or on the Facebook Page

By the way, the page has a bunch of free workouts also, so keep up to date by liking it!

 

Ready to continue? Click here for the next assignment

HiΒ there , #KetoRecruit !

If you’re reading this, you’re ready or interested in getting on a Ketogenic Diet.

I’m on ‘the Keto diet right now, and since I’ve gotten many questions on how to get started, I’ve decided to lay out a practical guide.
The only thing you have to do is follow along and if needed, drop me a question below.

Before even getting started, I’ll ask you this: “Are you ready to make a big switch in your diet and lifestyle for at least 4-6 weeks?”

The reason I’m asking is, if you’re not, there is no point in going further. The Ketogenic diet offers lots of interesting effects and it’s simple, but it’s not necessarilyΒ easy.Β 

80% of what we do during the day and the decisions we make are from habit.Β  Taking on a lifestyle change like this will force you out of “autopilot”, or make you realize that these habit based decisions are a lot stronger than you thought.

In this way, the Ketogenic diet is very clear:

You are either strict or can forget about it.

If you are ready, show me your dedication by dropping “I’m ready to commit” in the comment section below.

 

Afterward,Β  click here for your first assignment

 

See you on the other side!

 

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 mindΒ workΒ 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?Β  Here are some reasons why!