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#大叔變歐巴挑戰 #UncleToOppaChallenge
第一 & 第二天
因為昨天挑戰開始的第一天跑去捐血，所以沒有做運動，不過有控制飲食（三餐服用了一個還未推出市場的體重管理食品）由於有捐血的關係，負責監管我的飲食的營養師准許我吃了一粒蘋果，兩粒水煮蛋，以及一塊懶人雞胸肉。
1）控制飲食✅（如上所述）
2）運動習慣✅（第一天没有运动，今天有运动了）
3）生活作息✅（昨晚因為捐了血很累11pm就睡了，今天睡到10am才起床 😬）
【體脂測量】
體重（Body Weight）74.9kg
體質指數（BMI）25.3
體脂率（Body Fat）24.2%
骨骼肌（Skeletal Muscle）31.6%
肝臟脂肪（Visceral Fat）10.5
基礎代謝率(Resting Metabolic Rate，RMR）1673Kcal
7天后再做一次测量，报告完毕。
【健康的三酸甘油脂支持】
【三酸甘油脂是在血液中供應身體使用能量的脂肪】。這些脂肪含量過高時，問題就來了。高的三酸甘油脂指數程度會增加心臟疾病的風險，而且會加重【高膽固醇】，【高血壓】，【糖尿病】的不良影響。【 ω-3脂肪酸】已被證明能促進三酸甘油脂平衡的健康。研究報告已經如此引人矚目，在2011年，美國心臟協會發表了一份聲明，針對那些【三酸甘油脂偏高邊緣或較高】的人，建議【每日EPA和DHA使用攝取】 。
【改善血管內皮的功能】
從你的心臟到最小的毛細血管，你的整個循環系統中襯墊著內皮細胞。當血液流經你的身體體內時，這些細胞可減少摩擦，使血液事半功倍地進一步促進流通 。如果這些細胞不正常，它就會造成你的心臟不必要的過勞損傷。【 EPA和DHA ω-3脂肪酸】已被證明有助於改善血管內皮功能，可降低"靜息"脈搏率。
【用天然方法支持健康的發炎平衡】
"發炎"是廣義的術語，就是對身體的免疫力反應的有害刺激（如病原體或刺激物）或物理性的損而傷害。而初期時，它是有益的(可以讓細胞修補)，但【發炎症會導致更多的發炎症】，而且會造成【身體發炎持續不斷地發生】。 這種類型的超級發炎症是整個人體主體的健康問題，包括【心臟疾病】的問題。越來越多的研究表示， 【ω-3脂肪酸】有助於身體減少發炎症。美國俄亥俄州立大學（Ohio State University）精神病學和心理學教授及大腦，行為與免疫研究報告的總編Jan Kiecolt-Glaser 說“ 【ω- 3脂肪酸的保護既可以使發炎症提升不上去，並有療效作用地幫助發炎症降下去】。
Healthy triglyceride support.
Triglycerides are fats in the blood the body uses for energy. The problem comes when these fat levels are too high. High triglyceride levels increase your risk of heart disease, and can compound the bad effects of high cholesterol, high blood pressure, and diabetes. Omega-3s have been shown to promote healthy triglyceride levels. Research studies have been so compelling, that in 2011 the American Heart Association issued a statement recommending daily EPA and DHA consumption for those with borderline or high fasting triglyceride levels.
Improved endothelial function.
From your heart to the smallest capillary, your entire circulatory system is lined with endothelial cells. These cells reduce friction as blood flows through your body, allowing blood to be pumped further with less effort. If these cells are not functioning properly, it can put unnecessary strain on your heart. EPA and DHA omega-3s have been shown to help improve endothelial function and reduce resting pulse rate.
Natural support for healthy inflammation levels.
Inflammation is the broad term for the body’s immune response to harmful stimuli (such as pathogens or irritants) or physical damage damage. Initially, it is beneficial, but inflammation can lead to more inflammation, and become selfperpetuating. Hyper-inflammation of this type is at the root of a whole host of health problems, including heart disease. More and more studies have shown that omega-3s aid the body by helping to reduce inflammation. “Omega-3 fatty acids may be both protective so that inflammation doesn’t go up, as well as therapeutic by helping inflammation go down,” said Jan Kiecolt-Glaser, professor of psychiatry and psychology at Ohio State University and lead author of a study printed in Brain, Behavior and Immunity.
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*Translated by A.Su, Leadership in Action Delivers Wellness and Helps You Live Your Best Life.
#helpingyouliveyourbestlife
#residualincome #richdadpoordad
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#人終究需要的是持續收入
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#領導菁英傳遞富足👣
#富足有道理 #舒適真言錄
#富足導師育成中心
【天氣開始熱】又到減肥的季節
⭐減肥前要先知道自己有幾肥
⭐減肥亦宜先了解體質
#星期一踢走BlueMonday
你需要減肥嗎？
「個個都話自己肥，唔通個個都肥咩？」肥胖可以是客觀事實，亦可以是主觀感受，不少人為貪靚而減肥，但偏偏有真正肥胖人士卻忽略自己肥胖的事實，直至因肥胖而引致各種疾病才急於減肥，大家可以從以下3個方法客觀判斷你是否需要減肥，但當然如果是因為患病需要而要減磅的話，還是要聽從醫生意見最穩妥。
方法1：計算 BMI (body mass index)
BMI 即是身高體重指數，計算公式是【體重（公斤）÷ 身高（米）2】，成年人指數介乎18.5至22.9屬於正常範圍，指數低過18.5屬於過輕，23至24.9屬肥胖邊緣，25至29.9屬中度肥胖，而超過30屬高度肥胖。
方法2：看體脂率
體脂率是指人體內脂肪重量與體重的比例，對於30至50歲成年人而言，男性理想體脂為14-17％，超過25%屬肥胖；女性理想體脂為20-24%，超過30%屬肥胖。
方法3：看腰圍
腰圍可反映腹部脂肪積聚程度，一般亞洲成年人男性腰圍超過90厘米（約36吋）、女性腰圍超過80厘米（約32吋）便屬於中央肥胖。
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Are you trying to lose weight?
“We tend to call ourselves fat, but are we really fat?” The definition of ‘fat’ can be both objective and subjective. Many people try to lose weight because they want to look good, but those with real weight issues tend to ignore it. These individuals only begin to work on their weight when their weight had taken a toll on their health.
Here are three methods we can use to find out if we need to lose weight, but of course, patients who need to lose weight because of certain illnesses should seek professional advice from doctors.
Method 1: BMI Calculation
BMI refers to the body mass index. It is calculated based on the formula of ‘kg/m2’ where kg is a person's weight in kilograms and m2 is their height in meters squared. Based on the index, 18.5-22.9 is the normal range, below 18.4 is underweight, 23-24.9 is slightly overweight, 25-29.9 is overweight, and above 30 is obese. These readings apply to adults.
Method 2: Refer to your body fat rate
The body fat rate refers to the ratio of total mass of fat and total body mass of an individual. For an adult aged between 30 and 50, the ideal body fat rate for a man is 14-17%; individuals with readings above 25% are considered obese. As for a woman, the ideal rate is 20-24%; individuals with readings above 30% are considered obese.
Method 3: Check your waistline
Our waistline can reflect the accumulated fats on our body. An Asian adult man whose waistline exceeds 90cm (or 36 inches) is considered obese, whereas an adult woman with a waistline of more than 80cm (or 32 inches) is considered to have suffered from abdominal obesity.
Comment below or like 👍🏻 this post to support us. ❤️ Follow us for more healthy living tips.
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How to choose a smartwatch and utilize the function to improve your daily health and fitness management? Let me share with you in this video!
For more information about HUAWEI WATCH 3 Series: http://bit.ly/JoannaYT
#HUAWEIWatch3Series #HarmonyOS #eSIM #LongBatteryLife #PremiumSmartwatch #SportSmartwatch #StylishSmartwatch
I wear my smartwatch every single day! That's because I want to be able to track not just my workouts, but also my health all day long. The fact is, when we're able to gather more data and knowledge about our own body and how we are performing in each workout session, that will give you the motivation and discipline to stay consistent. This has really to stay on track all these years and see results.
If you are thinking of getting a smartwatch or perhaps you are looking to update your current one, then watch this video as I share with you some of the important features I will look out for when it comes to getting a smartwatch to track my health and fitness.
What are the most important features to you? Let me know in the comments below. =)
________________
Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
________________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
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https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
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How to Choose the Right Smartwatch to Track Your Fitness | Huawei Watch 3 Review | Joanna Soh
A super sweaty full-body HIIT workout that will get your heart rate up, burn fat and calories to help you lose weight!
Do these 2-3 times a week to see results!
Shoes are optional here.
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Roxanne is a Certified Yoga Instructor, Pre and Post- Natal Yoga Instructor and a Certified Personal Trainer.
More Yoga and Fitness tutorials:
Instagram: https://www.instagram.com/roxannegan_
#foxyroxyyoga
Facebook: https://m.facebook.com/roxannegan
email: hello@roxannegan.com
Disclaimer:
By participating in this Yoga session, you acknowledge and represent that:
1. to the best of your knowledge, you suffer from no medical or physical condition or disability that will or might increase the normal risks associated with exercise.
2. 2. Your doctor/ gynae/ obgyn has approved your participation in any physical activity.
3. Roxanne does not represent, warrant, undertake or guarantee that you will not suffer from any injury upon participation, and will not be responsible for any injury sustained.
Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
35-Minute Total Body Strength Training with Dumbbells | Joanna Soh
In order to get stronger, lean up and lose weight, you have to lift weights! Strength training will NOT make you bulky, but rather it will help to increase your metabolism, making your body burn fat more efficiently and to give you that toned and sculpted look. I perform strength training at least 3 - 4 times weekly and you should too.
This workout is a total body strength training using a pair of medium weight dumbbells, between 4 - 5kgs each. If you can lift heavier, then do choose a heavier pair of dumbbells to challenge your muscles. The technique used in this workout is called SUPERSET, that means we will be doing 2 exercises back to back with minimal rest in between. We'll be targeting your legs, butt, arms, chest, back and also abs! This workout is mainly low impact, with a short cardio blaster at the end of each circuit to drive your heart rate up. Only 35 minutes, but you'll be getting a solid full body workout!
Circuit: 6 rounds, repeat each round twice.
Sequence: 40 secs Work - 20 secs Rest
Duration: 35 minutes
SUPERSET 1
1) Goblet Squat
2) Curtsy Lunge
Cardio: Squat Jump
SUPERSET 2
1) Hammer Curl to Shoulder Press
2) L Raises
Cardio: Punches
SUPERSET 3
1) Glute Bridge
2) Kneeling Hip Thruster
Cardio: In-Out Squat
SUPERSET 4
1) Push-ups with Shoulder Tap
2) Bridge Pullover
Cardio: Lateral Shoot Through
SUPERSET 5
1) Renegade Row
2) Superman Squeeze
Cardio: Skaters
SUPERSET 6
1) Full Crunches
2) Plank Arm Raise
Cardio: Mountain Climbers
________________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
35-Minute Total Body Strength Training with Dumbbells | Joanna Soh
