[Special Thanks!]

Whenever I coach a new program, I like to start with this lesson... Link in bio ✌🏼

Took better notes for badminton than I did for school πŸ˜… Wait, my grades did go up after my first Olympic journey, so maybe I learned to take better notes through badminton πŸ€” Maybe I'll publish my training notes with Kim Dong Moon one day 😌 If it's really important to you, I hope you took notes. If not, start today because it helps with thinking. Why do you think I'm such a technical coach if I didn't draw out and annotate each part of the technique?

Here's an old checklist I wrote for myself when I was training with the legendary Kim Dong Moon. I had recently read Atul Gawande's "The Checklist Manifesto" and used the idea to write down key things to remember. Although I had a coach scold me once, "No technical advice," in the match we were coaching, I disagree with them if it's a cue that has been used in training, because it would be more of a performance cue. Sometimes that foundational technical change makes all the difference, such as: - stay low - second shot - racket up - hit & step (& recover) - short swing However, a couple of pointers here: - Focus on the most important thing (not all 5!) - Know what you need to do (i.e. tactical objective) - If you know what to do but can't do it, consider a technical cue to help - If you focus on a technical cue, know what you're trying to do unless you're waiting for your opponent to make a mistake. That works surprisingly well sometimes. - Change things up. Sometimes this could be a rally or two before going back. Most importantly, don't use any of this advice if it's not working for you. It's your time to compete, so do what's best for you. Good luck to those competing at this weekend's tournament! I know many of you trained hard this summer and I wish you all the best! You can do it! Without me.

This was the first international tournament I went to outside of Canada. It also happens to be one of my favourite places to compete and I went every year for the next 11 years. The tournament got stronger over time, but there were some years I did fairly well, especially in 2012 where we lost to Japan in the semi-finals, 21-19 in the third game. But I would have none of these experiences if I gave up too early. This first tournament I played was extremely short. It says we only lasted 12 minutes and we didn't even get 12 points total. You may recognize our opponents, especially one of those names, and it was definitely an opportunity, albeit a short one. The other opportunity I took advantage of was watching the rest of the tournament. I had a chance to see some great players and matches, and that made a big difference because it helped me find direction in what I wanted to practice for next time. At some point, you will have seen it all and there may be more important things to do, especially if you're still in the tournament, but watching stronger players play should be captivating if you want to improve. There are many layers to the game, and you can unpack it to a level that best suits your needs, whether trying to analyzing someone's technique, to simply enjoying the game as a spectator. The game is different now in that it seems more aggressive and wild, making it more unpredictable. I don't know how I would do if I was playing in this generation, and I'm not going to speculate because it doesn't matter. All I know is that I still love the game and I hope those who have a chance to experience higher level competition continue as best they can. Like me 15 years ago, it's okay to feel discouraged, but it doesn't mean you need to give up. Take advantage of opportunities as they come, and see where they take you. Good luck on your journey.

[How To Decide] Every now and then, I ask myself: do you want to be a generalist or a specialist? What do you want to do? Or perhaps the question to answer is, "What do you want to be?" That's not an easy question but something to reflect on periodically. Well, if that's the case, it's an easy answer... Link to blog in bio ✌🏼

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πŸ”— in bio ... the problem with πŸ’Έ is that we don't sufficiently adapt our behaviors very well when we get a sudden change in income. And of course, I'm going to tie this into 🏸 in πŸ‡¨πŸ‡¦πŸ‡ΊπŸ‡².

Which is the best style to learn for badminton? Asian-style? Which country is the best? China? So if we did what the Chinese players do, would that guarantee us success? What about the other countries? Malaysia, Indonesia, Korea, Thailand, India? What about the Danish? The English also have produced some great players too. Wait, what about Spain? Or do we now have to get into the specifics and consider only women's singles? What is the best way? Link in bio.

Did you know I started badminton when I was 6 years old? I've been playing for 30 years. 3 decades. I guess I'm serving 30 to life then. Badminton has given me so much. It has also taken away almost everything. Does it really need to be a love-hate relationship? But does that even matter? 30 years ago, I got introduced to this sport. It was a family thing to do, up until we weren't really a family anymore. Badminton has taught me that you will change partners often, but as long as you keep looking, you'll probably find someone. 20 years ago, I started competing nationally. I got lucky and found a partner because I simply asked. I will always appreciate that opportunity, even though some may think otherwise. 10 years ago, I competed at the 2012 Olympics. It was an amazing experience and I can only be grateful to everyone who helped me get there. It was a life changing experience. Today, I was supposed to play in a tournament but everything fell apart. Still, I did my duty and helped organize it for other people. Still, I continue to support those where I can. Still, I love badminton and I miss playing. Still, given all that has happened, I have to lead by example: the best revenge is NOT to be like that; don't do to others what you DON'T want them to do to you. Hate begets hate, so we must consider love. And with love comes forgiveness. We cannot change the past, but with love and forgiveness, we can move on. I did an exercise this year and picked a word to live by: "example", short for "lead by example". This may be the hardest thing I have to do: practice love and forgiveness. We all make mistakes and I've made my share. Sometimes it takes time to learn from our mistakes. I was told that I cared too much. That was my mistake? Only time will tell. A mistake to choose love and forgiveness? Only time will tell. But forgiving doesn't mean forgetting. Sometimes the best thing to do is walk away and not look back. Love yourself too. Self-care is protecting yourself from repeating your mistakes. The importance of self-love is that you should only be willing to show love and forgiveness if they're sorry. If they aren't, what are you really forgiving then?

10 years ago... the mood is still the same. I'm clearly not happy about something, but the solution hasn't changed today. Stand up for yourself and fight that injustice. Stand up for yourself because you believe in yourself. Stand up for yourself because life is sometimes a competition and those you thought would support you may have other interests. Don't take that personally because they may be standing up for themselves too. 10 years ago, I decided that I would give it everything. We took the 2nd game from Japan, but I ran out of steam in the 3rd. But I know I did my best in that moment. Did I think we could win? Yes, but it was unlikely. It's still good to be realistic. 10 years later, today, I'm fighting a different injustice. But I will continue to stand up for myself. Because I've had the chance to experience trials, I can stand of firm ground. I have structure and support when I stand. It's hard to stand on lies, deceit, hacks, and when you don't put in the work. We all compete, but we cannot all win. But don't give up on yourself. Every time you get up from failure, you stand a little stronger. Over 10 years, it will make a difference. Let's see how much we can still stand 10 years from now, but remember, it starts today.

Sometimes it helps to look back into the past to remind yourself where you came from, especially when current times are tough. Sometimes it reminds you why you do the things you do, and why you value the things you value. And sometimes people may never understand you, and maybe they never will. But, that's okay. It's time to move on. Original photo caption: "It was absolutely GREAT to see Kim Dong Moon before we started competing, because he was by far the most influential person to me for this Olympics. I am what I am because I had the chance to learn from a legend... thank you for all you've done for us, from the bottom of my heart." Given my experience a decade ago, I've only wanted the best for others as a way of honoring what others have done for me in the past. Even today, it hasn't changed. The only thing that has changed is understanding that there are those who don't want my help. And that's okay, because that's a good lesson for all of us: You can help anyone, but you cannot help everyone. Choose your battles. With endings come new beginnings. New lessons are learned. Adjustments are made. But my values haven't changed, because I don't want to let down all the people that have made me a better person. And for that I am forever grateful. Oh yes, and Happy Birthday Mom πŸŽ‚ I was only trying to help people who reminded me of you. But things didn't go as planned. I'm sorry. Remember when I used to tell you "The road to Hell is paved with good intentions"? Yeah, I think now is a good time to stop and make sure I'm not going in the wrong direction. But still... ... life goes on.

Happy World Badminton Day! This sport has definitely changed my life for the better, and I'm thankful that I can still (pretend I can) play 😌 πŸ“·: @rex_orth πŸ™πŸΌ #worldbadmintonday #badminton

Happy Olympic Day! I've been so fortunate to have the opportunity to play badminton competitively and realize the Olympic dream. There have been so many wonderful opportunities that came from sport and I have met some incredible people along the way. Here are just some of the amazing people I've had the chance to compete with, and as I competed in mixed doubles in London almost 10 years ago, I decided to give a shoutout to some of my many mixed partners along my journey: Grace Gao, Alex Bruce, Rachel Honderich, Jenna Wong, Josephine Wu, Michelle Li, Kylie Cheng, Jacqueline Cheung, Hannah Chen, and last but certainly not least, my wife, Carmen Fong! I could only include 10 photos (IG limit) but wishing everyone the best and I hope we can all continue to share the love of this wonderful sport with others. Thank you everyone and I'm truly grateful for being a part of the badminton community πŸ™πŸΌ #MoveForPeace #OlympicDay #badminton @badmintoncanada

Let's try this again... Hey Rock, Hope you're doing well. I've been going through a lot lately, but that's okay. Remembering the lessons you've taught me will keep me grounded, and doing the right thing is often hard because the outcome is out of my control. But, that's okay. We just have to persevere because that's what doing the right thing means. We're in this for the long run. We're in this together. We've now scattered your ashes and you've return to Nature. Let's make it a better place. Together.

Finally went to see the dentist after a long time and... it wasn't too bad? πŸ˜… After a deep cleaning today they found another cavity so I'll have to go back in July πŸ₯² BUT, at least they gave me a Starbucks gift card because they were late 😬 You win some... you lose... more. Wait a minute 😐

So proud of our athletes at the 2022 Midwest ORC this past weekend, hosted at Shannon Pohl Badminton Academy in Illinois. I was told this has been one of our best results, with 8 finals (4 gold) and numerous 3/4 and consolation finalists and winners. Congrats to all our athletes and I hope you can continue to do well as Junior Nationals is coming up at the end of June! Thanks to Coach Derrick and Coach May for organizing the trip and to all the parents who helped with driving the kids, picking up and ordering food, and all the little things in between πŸ™πŸΌ Here are just some candid shots behind the scenes of our team and be sure to see the video at the end for someone's Chicago deep dish pizza experience 😏 @bellevuebadminton

First time at Bellevue Downtown Park and at Monsoon Bellevue for some contemporary Vietnamese cuisine! Thank you @emmyluk for lunch and it was nice seeing you again! 😁

Thank you Sterling for capturing some moments in my doubles at the 2022 RIAAN NJ Open πŸ™πŸΌ It almost convinces me that I can still play a little bit here and there 😌 πŸ“·: / @syunphoto #nomorehashtags

Had a blast at the 2022 RIAAN New Jersey Open with good competition, good company, good food, and good times 😌 Thank you @njbadmintonclub for hosting and partnering me up with Coach Huan Gao. It was a great experience playing MD against high caliber opponents as well πŸ™πŸΌ Always a pleasure to compete with @hannah._.chen and thank you for the opportunity for me to play just a little bit longer. I've definitely missed competing and though it always feels like I'm on borrowed time, I appreciate the chance to play while I still can πŸ™πŸΌπŸ₯² #badminton #badmintonlife #athletelife #coachlife #coachNG #riaanopen #newjersey #foodlife #goodeats #goodpeople #goodcompany #goodtimes #borrowedtime #amorfati #mementomori #gratitude #grateful #thankyou

Rare occasion to have both cherry blossoms and sunlight right now, but still wearing all black because old habits die hard. I suppose I should be standing behind the cherry blossoms insteadπŸ€·πŸ»β€β™‚οΈ Sometimes it would be nice to just freeze a moment, but of course we would like to choose which moment to freeze. Wait, I guess that's why we have pictures πŸ€¦πŸ»β€β™‚οΈAnd life goes on... #cherryblossoms #spring #easter #pinkblack #blackpink #lifegoeson #amorfati #theobstacleistheway