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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.

Gerbies

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!

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.

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”.

I MADE IT!

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

Acupuncture has a somewhat mysterious image and as a result I’m very used to the questions surrounding it.

In the video you’ll find an answer to the following questions:

  • What is acupuncture and how does Eastern (Asian) style compared to Western style (dry needling)
  • Is the treatment painful?
  • Is the treatment effective?
  • What should I consider and expect from treatment?
  • What kind of problems are best treated with acupuncture?

If you have any more questions about this powerful treatment method, feel free to send me a message or make an appointment for a trial session

See our new group class schedule for March 2021

All our group classes are done in a private, air-conditioned and modern personal training studio with a Qualified coach.

We pride ourselves in providing a personal touch and are have the experience to help anyone, no matter what level of fitness you’re at.

Feel free to ask us any question or concern you may have at

-017 223105

Or at our Facebook Page

A friend of mine, a very good golfer, has a lot of lower back pain (facet joints) as a result of playing and training a lot.

Manual therapy increases the symptoms. Is treatment on a traction table a possible solution?

Mark Chen, Physiotherapist:

Thank you for your question.
I personally do not consider a traction table as a ‘solution’. It can, however, provide a good relief of the discomfort and can therefore help as a way to start the recovery.
Traction works by relieving pressure on the facet joints. It ‘pulls’ the vertebrae ‘apart’ and gives space, so to say.
This can certainly provide some relief, once it has been determined that pressure, or ‘compression’, plays a significant role in causing the symptoms.

So it’s mainly a matter of trying. If there is no clear change in symptoms after 3-4 times, I would consider another method. It’s also worth noting, that it is fairly easy to create traction on the lower back yourself. For example, you can hang on a horizontal bar or use a Gym ball and lie down on it face down.

With both methods it is important that you fully relax the muscles.

Finally, I would advise him to have a good look at the mobility of the spine. Golf is, after all, a fairly one-sided sport that therefore loads the body (and especially the hips and spine) in an unbalanced way. With a view to the long duration, it is certainly advisable to follow an exercise program that keeps and maintains a muscular balance on the spinal system through flexibility and stability training.

I can help with that via online guidance, but there are of course plenty of Physiotherapists / Personal trainers who can help with that!

Hopefully this will help your friend!