2019-04-29

100 THINGS TO SAY TO YOURSELF EVERYDAY

What we think in our minds will eventually become what we believe. This is why it is so important that we start saying positive things about ourselves many times each and every day. 

Choose two or three of the statements below and repeat them to yourself throughout the day. 

不需要全部,一天一些吧!
或是一些适合当下状态情况的:

  1. I love myself. 
  2. The world has a need for me. 
  3. I am a good person. 
  4. I keep going because I believe in myself. 
  5. I choose to see the good in the people I interact with today. 
  6. It is always too early to give up on my goals. 
  7. I can reach out for help if I need it. 
  8. I am special; I will not change myself for anyone. 
  9. I choose hope. The answer is right before me, even if I do not see it right now. 
  10. I am thankful for… 
  11. I choose to take good care of myself. 
  12. I accept myself. 
  13. I can make a difference. 
  14. My past does not define my future, I do. 
  15. My life is filled with possibility. 
  16. I refuse to be pushed by my problems; 
  17. I will be led by my dreams. 
  18. I am awake and ready to be awesome. 
  19. I am unique. 
  20. I can and I will do things to promote healing in my life. 
  21. I can handle this one step at a time. 
  22. The sun is shining; I am ready to take on another day. 
  23. My problem has a solution; 
  24. I will work on a plan. 
  25. I am a survivor. 
  26. I refuse to give up because I haven’t tried all possible ways. 
  27. I will inhale confidence and exhale doubt. 
  28. I may be one in 7 billion but I am also one in 7 billion! 
  29. I can write down my thoughts and take control of my emotions. 
  30. I am a child of God. 
  31. My hard work is already paying off. 
  32. I am thankful for life. 
  33. I choose to be happy. 
  34. I accept the good that is flowing into my life. 
  35. I will not allow anxious thoughts to steal my joy. 
  36. Today, I forgive myself. 
  37. My body knows how to get better; I will listen to it and rest when needed. 
  38. I am stronger than my worries. 
  39. I’m not the only one who struggles; 
  40. I choose to be kind to everyone that I meet. 
  41. Yesterday was a bad day, not a bad life. Today will be better. 
  42. I am braver than I feel. 
  43. While I wait for the storm to pass, I will choose to dance in the rain. 
  44. I am loved. 
  45. I will remember; often difficult roads lead to beautiful destinations. 
  46. There is more to life than this moment; I choose to keep moving forward. 
  47. I am capable of bringing my dreams to life. 
  48. I am okay. 
  49. I am breathing. 
  50. I am alive. 
  51. I am smart. 
  52. I believe I can change the world (or at least my corner of it). 
  53. I am important. 
  54. Today, I will celebrate me. 
  55. I matter. I can find peace through prayer and meditation. 
  56. I am strong. My confidence is beautiful. 
  57. I am imperfect but I’m perfectly me. 
  58. My smile can make someone feel better. 
  59. I choose to focus on what I can control. 
  60. Everything will work out in the end. If it hasn’t worked out yet, it’s not the end. 
  61. I am happy with who I am. 
  62. Every day, in every way, I am becoming better and better. 
  63. I will focus on my talents; I have things to share with the world. 
  64. I choose to have the strength to move on to healthier relationships. 
  65. I deserve good things in life. 
  66. I release myself from my anger. 
  67. I love who I am. 
  68. I will allow peace to fill my soul. 
  69. Today is a new day; I will see what adventure it holds. 
  70. I choose to be proud of myself. 
  71. I will do my absolute best in all things. 
  72. I will speak kindly to others and to myself. 
  73. I choose to be brave and tell others if I need their support. 
  74. I have the power to control my reactions to the challenges I will face. 
  75. I am becoming healthier each and every day. 
  76. I choose to see each obstacle as an opportunity to grow. 
  77. I will step out of my comfort zone and try something new today. 
  78. I am a success; I can make this a great day. 
  79. Note to self: You are amazing. 
  80. I can control my breathing. 
  81. I will stay calm, it will get better. 
  82. I allow myself to forgive; it will allow me to move beyond the pain, to a place of peace. 
  83. I choose to make today amazing. 
  84. I choose to let the past go and move on to the future. 
  85. Today, I will be courageous. 
  86. I release all fear from my mind. 
  87. I can reach my goals, I am unstoppable. 
  88. I am ready to write a new chapter for my life. 
  89. I will take the time to notice and be thankful for the little things. 
  90. I am capable of achieving great things. 
  91. I light the world with my smile. 
  92. My spirit is beautiful. I make a difference in the world. 
  93. I allow myself to take a break and do something I enjoy. I can make a difference. 
  94. I’m not sure what will happen tomorrow, but I’ll take care of myself so I am strong enough to face it. 
  95. I choose to approach my problems with a calm heart and mind. 
  96. I trust myself. 
  97. I will do my best with whatever comes my way. 
  98. I have a purpose that I am fulfilling. 
  99. I will listen to that whisper of hope that says, ‘you can do it, try again’. 
  100. I can change my life.

2019-04-27

Maxis Safe Device

去年帮纯刚换电话的时候,由于是sign up Maxis的配套,购买配套里的手机,有三个月的免费保险,三个月后,就在犹豫,该不该就停止这保险了呢?

想了想,之前的历史不乐观,也许继续个几个月再看看如何

结果,还真的用上了

手机被孩子摔在地上,里头的一些器件不能使用了

幸好没有停止掉

也由于现在iphone新款式,之前的款式没有存货了
补加了一些钱,算是换了一个新电话给纯

嗯!
更换率好快

现在又开始犹豫了
是不是该停止了



2019-04-24

重量训练

进展:
Leg Press BB Back Squat: 50kg 8Reps tempo 5050 RPE8/10
Forward push Barbell bench press: 37.5kg 9reps RPE9/10
Backward row - 1 arm dumbbell bent over row :
 Left (weaker side) 16kg 9reps RPE10/10; Right 16kg 9 reps RPE8/10
Hip Hinge Romanian Deadlift : 50kg 9reps RPE 10/10
Upward press BB Strict Press : 17.5kg 7reps RPE10/10
Downward pull : 7.5kg 8reps RPE 9/10

今天progressive overload,每一个动作都增重
浑身汗
运动过后感觉很好!

你运动了吗?

看到数字的改变其实蛮开心的
不过却不要太在意,因为测量的机器有的时候有差异

重量训练也一样
刚开始的徒手重量练习,到现在的重量,感觉自己的体能体力都好了很多
进步很多


What is love about in a relationship

What is love about in a relationship
看到这个忍不住要分享
爱的箴言




Tag the person you love👇3 years ago I was fortunate enough to marry the most incredible person. @veggieveganveda I love you SO MUCH! We’ve been together nearly 6 YEARS now and here’s the 6 LESSONS I’ve learned since... 1. Love means growing together, but growth looks different for everyone. I have to observe how you grow and help YOU grow in a way that is natural and organic to YOU not what I expect from myself. 2. YOU are not here to make me happy, that’s my responsibility to make me happy. You’re here to support, enhance and add to anything I do and I’m here for the same. 3. You are not here to feed my insecurities and ego. You are here to become the best version of yourself and for us to encourage, enlighten and empower each other. 4. There are times when I will lead and there are times when you will lead. Knowing when and letting the other do so is very important. 5. Whenever there’s an issue, argument or challenge, remember it’s not me against you it’s US against the problem. We’re a team, there’s no right or wrong, there’s no winning or losing. 6. Without a higher spiritual purpose any bond can weaken and break. Thank you for always reminding me of our spiritual priorities, process and practices. Thank you for making them your heart and soul and inspiring me to do the same. You’re more monk than I’ll ever be! Love is about support not sacrifice Love is about communication not compromise Love is about trust not tolerance Love is about energy not ego All these things take time. Don’t expect them on Day 1. Thank you my love for teaching me everything so beautifully and effortlessly. Thank you for sharing your amazing heart, food and energy with the world - I know everyone feels it and loves it! Thank you for hugging, humoring and humbling me exactly in the way I need. When we met I had nothing to offer you but love. No job, no money and no clear direction but you chose love and I’ll always be grateful for that. Thank you for always trusting me through everything. I’m so deeply grateful I get to share eternity with you.
A post shared by Jay Shetty (@jayshetty) on








We’ve been together nearly 6 YEARS now and here’s the 6 LESSONS I’ve learned since...

1. Love means growing together, but growth looks different for everyone. I have to observe how you grow and help YOU grow in a way that is natural and organic to YOU not what I expect from myself.
2. YOU are not here to make me happy, that’s my responsibility to make me happy. You’re here to support, enhance and add to anything I do and I’m here for the same.

3. You are not here to feed my insecurities and ego. You are here to become the best version of yourself and for us to encourage, enlighten and empower each other.

 4. There are times when I will lead and there are times when you will lead. Knowing when and letting the other do so is very important.

 5. Whenever there’s an issue, argument or challenge, remember it’s not me against you it’s US against the problem. We’re a team, there’s no right or wrong, there’s no winning or losing.

 6. Without a higher spiritual purpose any bond can weaken and break. Thank you for always reminding me of our spiritual priorities, process and practices. Thank you for making them your heart and soul and inspiring me to do the same. You’re more monk than I’ll ever be!

Love is about support not sacrifice
Love is about communication not compromise
Love is about trust not tolerance
Love is about energy not ego

All these things take time. Don’t expect them on Day 1.

Thank you my love for teaching me everything so beautifully and effortlessly.
Thank you for sharing your amazing heart, food and energy with the world - I know everyone feels it and loves it!
Thank you for hugging, humoring and humbling me exactly in the way I need. When we met I had nothing to offer you but love. No job, no money and no clear direction but you chose love and I’ll always be grateful for that.
Thank you for always trusting me through everything. I’m so deeply grateful I get to share eternity with you.

2019-04-23

重量训练

进展:
Leg Press BB Back Squat: 42.5kg 9Reps tempo 5050 RPE8/10
Forward push Barbell bench press: 30-》32.5kg 9reps RPE9/10
Backward row - 1 arm dumbbell bent over row :
 Left (weaker side) 15kg 9reps RPE10/10;
 Right 15kg 9 reps RPE8/10
Hip Hinge Romanian Deadlift : 42.5kg 9reps RPE 10/10
Upward press BB Strict Press : 13.5-》15kg 7reps RPE10/10
Downward pull : 4-》6kg 8reps RPE 9/10

需要做一个记录表
竟然忘记上一次的leg press已经尝试45kg了
难怪这次的42.5kg,感觉没有很困难

左边的手臂比较弱,现在可以明显的感觉了
barbell提举,左边的手臂总是酸痛得特别快
要快点提高让两边可以平衡

Accountability 很重要一下


2019-04-22

小目标达成

4月的健身目标达成
减低了体脂3%, 从23.7%-20.6%
不简单的路程,尤其当第二个星期体脂反而上升的时候,心态有点蹦了
幸好及时reset,从零开始再来
蛮开心的
身体更感觉健康了


2019-04-18

钢铁爷爷杨新民

这个就是昨天所说的,70岁爷爷,可是健壮得很。

我38岁了,刚开始阻力运动时机刚好,在40岁前,给自己的健康好投资

如何投资自己的健康?

花时间做运动:1星期3次,每次45分钟左右,其实花的时间不是很多
花费:买运动器材,改善饮食,买乳清(protein powder),请教练
足够的睡眠

有些人就去gym center做运动,我个人比较懒出门,所以都买了一套的阻力训练器材在家了,花费大概少于1千马币,如果去健身房,月费大约180-200块一个月吧!

不过,如果你是新手!

请你去请一个健身教练,教导你正确的姿势
然后良好的计划,观念
那么事情就可以往正确的方向前进

标准动作 》持续训练》强度增加

刚开始是缓慢的进展,千万不要受伤,一受伤就麻烦了
加油吧!
如果你看了这里,也想要投资自己的健康,祝福你: 健康顺利。

2019-04-17

重量训练

今天的进展:

Leg Press BB Back Squat: 45kg 9Reps tempo 5050 RPE9/10
Forward push Barbell bench press: 30kg 9reps RPE9/10
Backward roll - 1 arm dumbbell bent over roll :
    Left (weaker side) 15kg 9reps RPE10/10;
    Right 15kg 9 reps RPE8/10
Hip Hinge Romanian Deadlift : 45kg 7reps RPE 10/10
Upward press BB Strict Press : 13.5kg 7reps RPE10/10
Downward pull : 4kg 8reps RPE 9/10

昨晚看到一个70岁的中国老先生,健身了30年
他说30年也是慢慢的进步到了现在这一个阶段,最重可以深蹲170kg,提举160kg
好强壮
我现在深蹲才45kg,提举也是45kg,还有很大的进步空间,不过我没有想要可以承受那么大的重量,暂时目标是自己的理想体重,75kg,今年应该可以达到吧!如果可以持续训练下去。

深蹲架子,帮助真的良多,深蹲方便多了。


老爸早上看到我深蹲,有点吓到,说不要深蹲那么重,中等就可以了。
45kg不重啦!目标75kg,如果每个礼拜可以提升2.5kg, 也要练多12个星期才可以达到75kg。慢慢来,重要的是,不可以受伤。
所以一切以安全为前提,宁愿慢,也不要超出自己的能力。

早上试了Preworkout drink
话说是可以提升训练时的状态,里头有caffeine
幸好YongUei事先提醒我不要放太多,一个小scoop就好
里头的建议是轻度训练2scoop,中度训练4scoop
幸好我只是放了一个1scoop
训练完后还在心跳加速,效果和喝了以前的两包厚咖啡的效果一样强
以后可能泡半scoop就好

希望;70岁后,还可以有50岁左右的体态,40岁左右的健康,要持续,可以的。

2019-04-16

深蹲架 收到了

Lazada让我傻等了两个星期后取消我的order
所以我换去Shopee购买,两天就收到了
选择的是比较简单基础的深蹲架
不过看起来还蛮好的
明天可以使用了
最近网购的东西都是健身器材,呵呵
都很实用
家里都快变成健身房了
总数花了差不多一千块左右,买Barbell, Dumbbell 70kg, Squat rack, Mat, Abd Roller 还有一些accessories, 都还好啦!算是投资自己的健康。
长期来说,是比健身房月费花得值得
我是有一个online coach,所以并不是自己摸索自己乱来的
自己乱来的风险就是会受伤


2019-04-15

重量训练

今天早上把做了一个全身的重量训练,六个动作

Leg Press BB Back Squat: 40kg 7Reps tempo 5050 RPE10/10
Forward push Barbell bench press: 30kg 9reps RPE9/10
Backward roll - 1 arm dumbbell bent over roll :

  • Left (weaker side) 15kg 9reps RPE10/10; 
  • Right 15kg 9 reps RPE6/10 
Hip Hinge Romanian Deadlift : 40kg 6reps RPE 9/10
Upward press BB Strict Press : 13.5kg 9 reps RPE9/10
Downward pull : 3.5kg 9reps RPE 8/10

之前的进步


这个星期的进展


以后都会根据这个模式进行训练
注重的进步会是 RPE & Progressive Overload
当我达到9 reps,那么就可以增加重量,这叫做 Progressive Overload
而每一次增加的重量,要确保自己可以达到RPE 10/10 (在6-9reps里头)


In Body test的成绩
这个星期,其实是退步了
体脂增加,肌肉减少
但并没有很失望,可能心态改变了,如果是一星期前的我,一定很失望
现在反而是,嗯。。。。有什么可以改进的呢?

所以,买了preworkout amino,在做重训前喝,确保有足够的体力
不喝 Phytoberries antioxidants,个人觉得有影响,把刺激肌肉的lactic acid都中和掉了
确保每一餐都有足够的蛋白质
之前提供身体的蛋白质不够,所以肌肉量竟然下降了




然后再看看这一周的成绩如何。


2019-04-14

Goal setting



Goal setting: Set your end goals, not mean goals.

The three most important questions we can ask ourselves are:

What do you want to Experience in life?
How do you want to Grow and develop yourself?
How do you want to Contribute to the world?

https://blog.mindvalley.com/3miqs/?utm_source=email&utm_campaign=transformational_funnel

这是一个全新的思考
关于你的目标,你的梦想

有什么是你在生活里想要体验的?
你要如何让自己成长和更进步?
如何可以更好的回馈与这个世界?

沉思着。。。。。。



重量训练

这次的重训感觉蛮不错:

Leg Press BB Back Squat: 30kg 9Reps tempo 5050 RPE8/10
Forward push Barbell bench press: 30kg 7reps RPE10/10
Backward roll - 1 arm dumbbell bent over roll :
Left (weaker side) 15kg 6reps RPE10/10; Right 15kg 6 reps RPE6/10
Hip Hinge Romanian Deadlift : 30kg 9reps RPE 9/10
Upward press BB Strict Press : 15kg 9 reps RPE9/10

终于把那个下意识忘记的BB Strict Press做起来了
因为是众多动作里头,最辛苦的一个
Felix看了我的影片,说我提举15kg,身体不稳,建议我下次换13.5kg
让身体适应和可以安稳的提举后,才加重量
如果说RPE不够的话,把节奏放更慢一些, 6060,六秒上,六秒下

看看其它的Level Up Coaching的队员,大部分都是做这单手Dumbbell提举
相比我好像比较hardcore,呵呵
不和其它人相比
最重要

自己可以更进步


这个礼拜有一点的stress up
体重反而增加,体脂没有下降
有一点逼得自己太紧了
Nutritional habits也在Level5那边挣扎不动

Reset自己的状态,然后Restart from basic
重新开始
果然,感觉比较好多了

我对教练说:我可能需要reset一下,沉淀一下,逼自己太紧,也有一点逼周围的人紧的感觉,会把大家都弄得stress起来
教练说: 你这个决定你的身边的人会感谢你的

Stress是会影响身边的人的

好的,放轻松,尽量做好,尽力就好,不必一定要完美的
看看下个星期的结果如何

也有开心的事情啦!
就是Progressive Overload有在进步着
下星期我要提举更多的重量,加油!


2019-04-13

SKT Spring 2019 Champion



GRF vs. SKT | Finals


啊!
回来了
三届世界冠军回来了
今年的SKT终于恢复了

恭喜恭喜

维修车子


这次的维修费是一个炸弹
RM2k++
车子是在附近驾去上班而已,没有跑远途,所以我等到跑了差不多接近5千公里的车程的时候,才拿去维修,超过一年
工作之前忙啊!
找不到时间,还是特地请假去维修。

换了4颗轮胎,之前的轮胎没有换过,9年了,胎皮都很薄了,不得不换了,刚好Michelin轮胎有折扣,就一次性解决,RM940;电池也快接近三年了,也要换掉,两百多块;大维修四百多块,冷气也大维修,换了好多东西。结果总单是RM2k++。

为了安全,都要换的啦!
轮胎为什么不换便宜一点的,我同事问,他也是Vios,刚换了不久,4条轮胎六百多块而已。我说,换品质好一点的,安全性和耐久也比较好一点。以前我爸换了我轮胎的sport ring,所以轮胎的体积比一般的大,轮胎也价格比较高一些。

大维修的时间很长
把车子放在维修中心,坐grab回家,做一下运动,然后去Potpourri还管理费,再坐grab去维修中心等待;等待的当儿在隔壁Show room去看一看toyota的新车,摸摸坐进去感受一下,我的车子今年尾就十岁了,虽然还不打算换。

整个早上感觉做了不少事情
平时都没有时间做的
然后车子维修好了,就驾车去上班。

嗯!
感觉很好,整个车子的感觉焕然一新,很有驾新车的feel,开心。

下一次维修,六个月后要定时了。



2019-04-12

退款

在Lazada购买的那一个squat rack结果等了两个星期
那个CJMx的courier company把货又送回去了厂方
询问投诉了好多次,结果现在说货送不到,对不起,退款给我算了
CJMx的公司还说,他们的服务品质一流,会先打电话跟顾客约定时间
然后会尝试至少三次的递送服务

都是放屁


实在是一个令人生气的事

好啦!
那个厂方Sellingcoxt说是Lazadx的问题,选了那个不好的courier company
把一切都弄砸了

算了,退款吧!
下次都不跟这厂方买东西了,给我麻烦而已

换去shopee,购买了另一个比较basic的squat rack,大概两百多块
之前还以为买好一点的六百多块,也许冥冥之中我不该买那一个吧!
看看这个shopee的服务如何



2019-04-11

永瘦!不复胖的Habits


Habits
  1. Drink enough water
    • If you train:
    • *1-2x/week = 3 litres
    • *3-4x/week = 4 litres
    • *5x or more/week = 5 litres
    • *Don't train at all = 2 litres
  2. Eat slowly
    • Take at least 20 minutes to finish each meal. No exceptions.
    • If your objective is to gain muscle, this habit becomes "Eat every 3-4 hours"
  3. Stop at 80% full
    • You stopped eating at 80% full. 
    • If your objective is to gain muscle, this habit becomes "Eat to 100% full"
  4. Protein each meal
    • Have at least 1 palm-sized serving of protein every time you eat.
  5. Vege every meal
    • Have one fist-sized serving of vegetables, cooked or raw, every time you eat.
  6. Zero sugar drinks
    • If ALL of your liquid intake today has no sugar, tick here.
  7. Zelorie drinks only
    • If all the drinks you had today has no sugar, no milk (and no calories!), tick here.
  8. 5 serving Vege per day
    • Tick this if you had at least 5 fist-sized servings of vegetables today.
  9. Sugar free day
    • If none of your food & drinks contained any refined sugar, tick here.
  10. 50% smart Carb
    • Tick here if half of your carb sources today are smart, low-GI source.
  11. Lean protein only
    • If all your protein sources today are lean & low-fat (chicken breast, lean steak, etc.), tick here.
  12. Natural fat only
    • If all your fat sources today came only from natural/minimally-processed fats, tick here.
  13. Smart carbs only
    • If ALL your carb for today came from smart, low-GI sources only, tick here.
  14. Nutrient timing
    • If you timed your macro intake carefully for all your meals today, tick here (low fat/med carbs or med fat/min carb at smart timing).
  15. Whole food only
    • If all your food sources today came whole and unprocessed, tick here.
这是一些在Fitness里很重要的饮食Habits
瘦身要有成果,饮食占80%,另外20巴仙是运动
如果要养成这些有效的饮食习惯,重要的是要知道如何,为什么,怎样进行

教练要求我们的饮食习惯要保持至少level5
意思是

每天确保喝足够的水
缓慢的吃(至少20分钟)
8分饱就得自动停止吃
每餐足够的蛋白质
每餐都有足够的蔬果

蛋白质很重要,不过碳水化合物也很重要,它会刺激insulin release,然后肌肉可以更好的吸收蛋白质和成长

职业运动员备赛时是保持15level的habits
平时也至少10level来保持状态
我还在level5左右挣扎,好不简单




2019-04-09

Public Speaking Training

报名public speaking的课程,昨天是第一堂
做了一些小记录

Coached by Felix

Rule of Coaching::
1. No Judgement Zone
    - positive criticization, do not judge, assess

2. Footage never lie
    - video the training/ presentation, go through the video and improve from that


Public Speaking FlipCharts

1.  Be Compassionate to Yourself and Others
     - 1-D (dimension) thinking - its a spectrum of thought - how good is this
     - 2-D thinking - black or white judgement - good or bad
     - 3-D thinking - when /where is the good of this thing; it open up more opportunity and possibilities
=     eg: sugar
Sugar is good or bad for diet?  answer only have good or bad = 2D thinking
How good is sugar for diet? 1D thinking
When/where is the good of sugar for diet? 3-D thinking

2.  My first is my worst
     - every time the first time when you do it or try it
       accept yourself - 30% performance (out of your imaginary 100% good)
       accept the facts that : you gonna be sucks
= prepare for the worst, accept your worst, it going to make you less tension, less nervous and relax more.

3.   Meridian Study
      - what causes speaker communicate well with the audience?
      - ?50% body languague
      -  30% tonality
      - words are not as important as you think
      - full body communications - hands, stage anchoring

Exercise:
5 minutes preparation, 2 minutes presentation
Free topics


4.  Own your content
     - drill your content until super deep

5.  Feynmann techiniques
     - When, where, what, how....
     - consistant with the quality of presentation
     - people remember how you END the presentation but not how you start

6.  Brain tree
     - Big idea - go wide before go deep
     - Supporting ideas (3-5 sub ideas )

Exercise
2 minutes preparation, 1 minute presentation
Free topics


7.  Show, don't tell
     - as much as possible
     - show the 'heaven' and the 'hell'


8.  Grace is the absence of unnecessaries
     - landing street should be as smooth/ flat/ clean as possible


2weeks later
12 minutes presentation (minimum 10 minutes)
Core topics of your next presentation


重训训练

开始了这个星期的训练
Exercise:(Target) - 2x Weight training
Back squat: 25kg 9 reps
BB Bench press: 30kg 9 reps
Backwardroll: 15kg
Romanian Deadlift: 30kg 9 reps

in body test : 体重83kg,不过体脂竟然还是一样23.7%,因为下降的是脂肪和肌肉,够力
蛋白质难道还吃不够吗?

昨天早上的训练:
Leg Press Back Squat: 25kg 6Reps tempo 5050 RPE10/10
Forward push Barbell bench press: 30kg 6reps RPE10/10
Backward roll - 1 arm roll : Left (weaker side) 13.5kg 6reps RPE10/10; Right 13.5kg 6 reps RPE6/10 Romanian Deadlift : 30kg 7 reps RPE 9/10

发现我都忽略了一个动作,press up: strict BB press up - 之前都是10kg吧!
要加上去,要加上去
我下意识的忘记,因为我觉得,这个动作好辛苦💦哦!


今天早上没有重训,是Cardio,所以跟着以下的video做
今天很不错,竟然可以完成!!!
满身汗


好多的汗,看看那底垫

2019-04-06

4月1星期总结

重训:
下一个星期可以提高一些重量
至少两天的训练

饮食:
饮食有点放肆,下一个星期要节制和控制
回乡清明的那一天,吃个不停,不过吃得开心,没有关系,再好好的补回来
热量赤字, 提高蛋白质

Level Up Coaching:
还可以更激集的参与问题与上传录影,下次做重训都要录影了
不要去管其它人的参与程度,先管好自己
多留言,多参与

工作:
sign up了Cosmetic Beauty and surgery 的网上个人网页
要多活跃与Instagram & Facebook, 多做些Public educations的资讯
多讨论,多研究,多读书

一些照片记录
吃到了以前的nasi lemak,自从店面被火烧后,他们搬去新的地点,堂哥竟然找到,还打包给我们吃

菜蒲鱼餐馆的午餐







Bangkok Chatujak Street Food Restaurant





真的是让人饮食失控的一天,呵呵



 大伯,堂哥,小姑,大哥一家人,大姐小妹
大家都回乡扫墓,这是妈妈往生后的第一年清明
恰好昨天是小姑的生日,顺便庆祝






2019-04-04

100磅的改造

Do more of what make you happy!!!


重训记录

明天会回家乡清明拜祭,所以把明天早上的重训换今早
加上要完成Level Up Coaching的课业,需要把重训的一些动作录影,上交。

一些记录:
Leg Press Back Squat: 20kg 8Reps RPE8/10
Forward push Barbell bench press: 25kg 10 reps RPE9/10
Backward roll - 1 arm roll :
Left (weaker side) 12kg 6reps RPE10/10;
Right 12 kg 6 reps RPE6/10
Romanian Deadlift : 25kg 9 reps RPE 9/10 Abd Roller: knee on floor - 20 reps

还好,感觉前天的这些重量今天都还可以handle
下一次的重训,可以增加多一些重量了
而且,今天后感觉肌肉没有那么的酸痛,比较好一些
和前天相比的不同之处是,昨晚有打电脑游戏,睡得比较迟,呵呵。

我购买的举重架子竟然那么多天了还没有到,够力。


2019-04-03

5 Whys

My 5 whys:
Why do you want to do fitness? Because i want to lose weight.
Why you want to lose weight? Because i am out of shape and look fat.
Why you don’t want to be look fat? Because i want to be a healthy daddy
Why you want to be a healthy daddy? Because i want to take care my family, my kids well with a healthy body
Why you want to take care them with a healthy body? Because i want to be A role model to my kids, practising healthy habits, and put fitness as priority in life.


What i can do with my dream body which i cannot do right now I want to do CrossFit!!!!!! (my body currently cannot do it yet)



Level Up Coaching
今天的任务是寻找自己的5个为什么

为什么Why和What什么这两个问题,为什么会是关键,让你有足够的热忱和鼓励长久持续下去,无论是在哪一个方面。

例子:瘦身
为什么你要瘦身? 和你要怎样瘦身?

第一个问题可以寻找你真正的目标和目的,第二个问题只是寻找方法或办法。
从你真正的目的,设定目标,然后寻找方法和方式,持续的朝向目标前进。

第二个问题我们会倾向寻找最快最短暂可以到达目标的方法,然后尝试这可能会比较极端的方式或方法,一段时间后达成目标,就松懈下来,恢复以前的旧习惯,恢复以前的老样子;活着一段时间后发现太辛苦行不通,很容易就自我放弃,变得比以前更糟糕。


有没有你理想的身体状况,是你现在的身体所不能够做的?
有, 我想要做CrossFit
呵呵,很辛苦的运动!不过却是对自我的一个挑战!明年这个时候,我相信我的身体应该可以准备好,可以挑战了!


20mins Workout Easy

20分钟我做不完
呵呵
好狼狈
只做到前面15分钟,接下来就只是看他做了
不过之前有慢跑1km和box jump 2 sets 20 reps
重训间隔之间的日子,打算做这些cardio,燃烧脂肪
重训是锻炼肌肉




2019-04-02

重训记录

好的,以后每个星期至少要有两天做重训。为什么只有两天?因为我发现我重训后,需要2-3天来复原:是的,我不年轻,是的,我老了。另一方面,重训后,研究也建议48小时的休息来让肌肉可以充分的复原。

一些早上的记录
Leg Press Back Squat: 20kg 8Reps RPE8/10
Forward push Barbell bench press: 25kg 10 reps RPE9/10
Backward roll - 1 arm roll :
Left (weaker side) 12kg 6reps RPE10/10;
Right 12 kg 6 reps RPE6/10
Romanian Deadlift : 25kg 9 reps RPE 9/10
Abd Roller: knee on floor - 20 reps

有点累,明天应该要做Cardio了,下一个重训在星期五


ps:
IF you are happy with what you are now, please keep it
不要去打扰别人
如果人家在自己的现在感觉很满意了



2019-04-01

接下来Fitness Plan

3个月的program告一个段落
今天做了InBodyTest,体重84kg, 体脂23.7%

参加了第二阶段的Fitness 旅程
这次呢!叫做Level Up Fitness
也是一个为期12个星期的program

这次的目标是体脂要下降3%,在这三个月里
肌肉要维持
最终的目标是体重75kg,体脂15%,那时候希望6packs可以出来见人了
呵呵


所以,要养好一些重要的习惯
饮食习惯:
- 喝足够的水
- 每天吃足够的蛋白质
- 睡眠
- 8分饱
- 每一餐要有够多的青菜,水果

还在考虑要不要热量赤字,Calorie deficit,那么减脂可以更快一些

运动:
- 一周重训 两次,每次重训后休息两天 (复原真的慢了,因为老了)
- 重训后做Cardio
- 尝试一些Bolt

希望这个星期可以接受到购买的gym Rak
那么家里的训练器材差不多完善了,一些不足的,户外的公园里有
就好像pull up 的栏杆

加油吧!

一些策略

一些策略,看看能不能提升效率,减少浪费时间

  1. 釐清真正的期望
  2. 重複使用以前的材料
  3. 製作範本和檢查清單
    • 你可能需要範本的活動包括:彙整製作週報、簡報內容或會議議程。此外你可能會發現,查清單很適合用於每週規畫、一對一會議,或其他重複性的活動。範本和檢查清單都能讓你花較少時間完成工作,因為你不必花時間去記該做什麼,或決定下一步要做什麼。
  4. 採取對話方式
  5. 界定工作的時間範圍