Boxing Day Fun Run 2012

Boxing Day Fun Run at Wanchai Gap Road, 4km off road fun race. All the way running with hubby, what a day! 

First time to do that Boxing day fun run organised by my running club HKLRRC, we are not so dressed up when compared to others! Great organisation, very community based and with alots of good smiling volunteer all along the course! Great one:)

Merry X'mas 2012

Can't imagine a year had gone that quick! From a movie I saw recently: "Time and Tide wait for no man" that is so true!!! X'mas celebration lunch on 21th with 180 colleagues at View 62, a Spanish restaurant! A kids hot pot gathering on 22nd, family dinner on 23th, a fire fighter BBQ on 24th!!! Wishing you a Merry X'mas and a very best year, my friend!!

Deed of Mutual Covenant

Do you know what is a DMC when you purchase an apartment in HK?

What is Deed of Mutual Covenant?
A Deed of Mutual Covenant (“DMC”) is an agreement under seal.  It binds on all
owners of a multi-unit or multi-storey building.  It basically sets out rules to regulate
the rights and liabilities of co-owners and establishes management machinery for the
co-owned property.
Hong Kong buildings are mostly multi-unit or multi-storey.  People own multi-unit
developments in Hong Kong by holding undivided shares in the whole development
together with an exclusive right to use a particular part of the building that they
bought.  Owners are actually co-owners of the whole development.  The DMC caters
the need to regulate rights and liabilities of all owners.
The parties of a DMC include the developer and the first purchaser of a unit in the
development and the management company (if there is a management company
appointed).  Even though not all owners signed the DMC, they are bound directly by
it.  This is similar to a case where members of a trade union are bound by its rules.
DMC covenants can be enforced against the successors in title of the original parties
or their successors in title.
DMC has a binding force over all owners, incorporated owners, manager, tenants and
users of the building.  Relevant parties can take legal action against the party who
violates the DMC.  The remedies of violations include damages against losses, an
injunction order from the court and a declaration from the court concerning the
violating act.

and more: http://www.clic.org.hk/en/topics/saleAndPurchaseOfProperty/deed_of_mutual_covenant_and_owners_corporation/index.shtml

A Deed of Mutual Covenant (“DMC”) is a document containing terms that are binding on all flat owners of a multi-unit or multi-storey building. Once a DMC is signed by the owner of a flat and the developer, it binds all the subsequent owners. It basically sets out rules for the management and regulation of the building. A detailed DMC can run to over a hundred pages. Terms in a DMC may include, for example:

• residential flats cannot be used for commercial activities;
• definition of the common areas of the building;
• restrictions on the flat owners (e.g. no keeping of cats and dogs);
• how to appoint a building manager (or building management company);
• how to set up an Owners' Corporation;
• how to make resolutions on matters concerning maintenance or renovation;
• who should specify the management fees, and how.

No matter how a DMC is drafted, no provision may contravene the Building Management Ordinance (Cap. 344 of the Laws of Hong Kong).

Patagonia Nature Run 2012

First trail running race since 2007 at KOTH! We have a terrible condition today, rain is non stop showering us and make the trails quite dangerous at some points! Glad to finish! 

At the start: everyone looks happy! 

Just at the first climb, i ran on the side of the climb on soft trail to make a lots of pass

Me setting up the pace i wanted and forget my hubby  behind:) 

Train Like An Olympian: The Tabata Workout - LifestyleAsia Hong Kong

Train Like An Olympian: The Tabata Workout - LifestyleAsia Hong Kong
Thanks Alexa for this tips, love it!

Train Like An Olympian: The Tabata Workout

Get an efficient workout in just four minutes

In this day and age, everyone is looking for a quick fix. And although there's no such thing, there's something called Tabata, and it only takes four minutes.

It’s almost too good to be true to believe that four minutes –- in fact, only 2.4 minutes of actual “work” – could be instrumental in helping you reach your fitness and physique goals. 

However, Tabata is one of most efficient and effective high intensity interval training (HIIT) protocols around, utilised by both Olympic and elite athlete coaches in sports such as rowing, swimming, boxing, mixed martial arts (MMA) and cycling.

What is Tabata?

Tabata was named after Dr. Izumi Tabata, Ph.D, a former researcher at Japan's National Institute of Fitness and Sports in Kanoya, who learned about the workout from the coach of the Japanese national speed-skating team.

Specifically, the session consists of eight maximum-intensity work periods lasting 20 seconds each, with a mere 10 second rest in between. The 10 second rest does not include lying down, getting a drink, talking to friends or admiring the form of the person doing one legged toe touches on the bosu ball next to you. If you have the time or the energy to do any of the above, then quite simply, you’re not pushing hard enough in the work intervals!  

What exactly will these four minutes of suffering accomplish? It will boost your aerobic and anaerobic capacity simultaneously (allow you to go further and faster), increase your fatigue tolerance, and continue to burn an obscene amount of fat for up to 48 hours after the workout has finished.

In addition, I will guarantee that you will learn a valuable lesson in exactly how much you want to embrace hard work to reach your goals.

The workout

For the ultimate in full body fat blasting, I have combined four of my favourite exercises into a mini circuit. You will complete one four-minute station of each exercise before taking a two minute rest and moving onto the next one. 

Remember, the aim is to complete as many full and complete repetitions of each exercise in each set of 20 seconds. Warning: vomiting, whilst not mandatory, has been known to occur.

    •    Treadmill hill sprints: Sprint for 20 seconds and rest for 10 seconds.

    •    Thrusters: Squat with dumbbells and push up on every ascent.

Be sure to give it your 100 percent during the 20 seconds.

 •    Burpees: From standing position, squat down, get into plank position, tuck your knees back in and ascend into a jump. Repeat.

    •    Pull ups: Hang from a bar and pull up until your chin is above the bar. Repeat. 

It may take some time before you can even do one pull up, but keep trying.

The beauty of tabata is that its training parameters can slide across most sporting disciplines, it is able to act as both a cardiovascular and strength conditioning workout depending on the exercises you choose, and if you’re stuck in a hotel room without any gym facilities, you can do a bodyweight version.  

You can use a single four minutes as a “finisher” after a weights workout, as a metabolism booster in the morning, as a sports specific addition to a workout, or as above, just as a general stand-alone full body conditioning workout.

There is no definitive list of training options; you have the freedom to create your own. So, in saying that, what’s your excuse, as it surely can’t be time?

Have a dream

"Never give up on what you really want to do. The person with big dreams is more powerful than one with all the facts."
Albert Einstein