Happy New Year 2014

Christmas Ride in Hong Kong, 2013

This year have been pasting through so fast and it comes to the end of the year today! I wish everyone have a exciting, wonderful and peaceful year of 2014!

Just read a words from my friend Stephanie "I like these pictures from Samaritan's Purse International Relief year in review. From fires and floods in Colorado, reconstruction and medical care in Africa, to the Philippines typhoon and Syrian refugee camps. Makes me thankful for heaters, safety, a roof over our head, and clean drinking water. We are rich." 
Yes, we are rich! We have water coming right from our tap, we can enjoy the warmth from our shelter home with blankets and immediate heat and hot water! I always remind myself, all these things i have shouldn't take it for granted! And remember all those people, children still suffer from hunger, and disaster. We should keep HOPE!

My Body
This 2013 have been good to me though i was diagnosis of Thyroid at April 2013!  After some races at the beginning of the year excitement, my body begged me to rest! I have been seeing doctor each months after with monthly blood test and daily medicine. Boom, after 7 months of this rest i was found my test becoming normal again! What a great news but i still have to taken medicine for 1.5 years!

My Sports
Before the diagnosis of Thyroid i have conquer myself for a half marathon race and come back with a top 23 women at the Hong Kong Standard Charter Open categories with my personal best result of 1 hours 50mins and 2 sec.! After all these excitement, my body begged me to rest! I have been doing less exercise and at low intensity. No major race for me this year, i would rather listen to my body.

My friends
 We have been attending 5 wedding of this year filled with love and blessing! From Hong Kong, Double Singapore, One in Granada and our brother in law wedding in HK! We are so glad that we can be part of them:) The HK girls joined together at Granada for my best friend wedding with a trip to Istanbul and south part of Spain which is great for this reunited POLYU things! Laugh, argue, temper as always!

My family 
My parents announce their divorce 2 years ago and we have been working so hard for them! My mother needs really long time to get through it and thanks God she is better than before. I understand sometimes when the time is come, somethings cannot be continuous and this happened and unavoidable. My sister and I have been spending alots of time for them, it needs time to heal and i hope everyone can understand. There's nothing to hide!
Charles and I being so good together, he is always by my side made me contented. I'm so glad that he is always there and support me always. Needless any words to describe.We lived, travel, explore, love, smile, food, read, share, music, movie, Triathlon, run, swim, bike, yoga, sweat together!  I'm fulfilling by everything he do for me.
Charles family have been so good to us too! My mother in law always prepared the great appetite to us, sometime she even prepare the food and sent to our home directly discreetly, so when we come home after works, we can have a best dinner meal! Charles younger brother is married on early December, the newlywed hosted a biggest wedding banquet of 35 tables! Unbelievable and is like a big show! We wish them all the best in the future!

My Work
Work is good to me, completed 2 projects this year finally! All have been working for 3 and 5 years in Hong Kong and Kuala Lumpur. Working with great designer and consultants among the best of the world have enlighten me a lots and share great ideas and solution among the team. Looking forward for more challenging opportunity and great project this year!

loves,
Gigi xxx
Jan. 2014

Another post of Tabata

Why high intensity interval training is perfect for hectic Hongkongers

If "I'm too busy" or "I've no time" have been your reasons for shirking exercise, here's the truth: they're really bad excuses.

Getting in shape - and staying that way - doesn't require long hours at the gym. These days, supported by evidence from a growing pile of scientific studies, short and sharp workouts are becoming increasingly popular. Research shows they can be as effective as longer workouts for weight loss and athletic performance.

High-intensity interval training, or HIIT, involves repeated short bouts of vigorous exercises that push you to your limit, with only short rests in between each, explains Ray Loh, an exercise physiologist at Tan Tock Seng Hospital's Sports Medicine and Surgery Clinic in Singapore.

In a recent survey of 3,815 health and fitness industry professionals from around the world conducted by the American College of Sports Medicine, HIIT was identified as the top trend for next year. This is all the more remarkable considering it did not even make the top 20 in the previous seven editions of the annual survey.

Gyms in Hong Kong have been quick to hop on the trend. Flex Studio at Wong Chuk Hang will launch a new Sculpt and Burn class next week that's based on HIIT principles. Torq Cycle, a dedicated indoor cycling gym in Central, puts a spin on the typical spin class with a hybrid called TORQCore that combines 20 minutes of HIIT on the bike, 20 minutes of abdominal exercises and 10 minutes of stretching.

Loh says research has shown that the training improves aerobic capacity. It is also effective for burning fat, toning muscle, losing weight and for boosting your metabolic rate - meaning you will use more calories even when at rest.

"Your heart rate is maintained at a raised level even hours after the workout has ended. High-intensity exercise also causes more stress to the muscles, which, in turn, induces more repair and building to the muscles," says Loh. "HIIT is time efficient - it reduces the amount of time needed to get the same results."

There are many types of workouts, but in general they share basic principles: an intensity that is close to maximum, and bouts of work that range from five seconds to eight minutes. This can be applied to almost all sports, from running to cycling, stair-climbing, weightlifting and more.

Researchers from the Norwegian University of Science and Technology in May revealed their version of HIIT called "4x4 training": four minutes of work and three minutes of rest, repeated four times. In their study published in the journal PLOS ONE, after doing the workout three times a week for 10 weeks, the participants - overweight but otherwise healthy men - showed increased aerobic capacity and lower risk of heart disease.

Another workout involves seven minutes of high-intensity circuit training consisting of 12 body-weight exercises - such as squats, planks and lunges - each done for 30 seconds with 10 seconds rest in between. The circuit, designed by experts at the Human Performance Institute in Florida, is repeated two to three times.

Flex Studio's Sculpt and Burn class is based on the Tabata Protocol, a training method that was first tested on the Japanese Olympic speedskating team in the 1990s. The namesake of its creator Dr Izumi Tabata, the method takes just four minutes: 20 seconds of all-out effort, 10 seconds of rest, repeated eight times. "All-out" refers to an effort that is 170 per cent of your maximal oxygen uptake.

The last few repeats should feel "impossibly hard", according to Tabata.

In a small experiment conducted by Tabata, moderately trained students were split into two groups: one did an hour of steady cardio on a stationary bike five times a week, the other doing a 10-minute warm-up on the bike, followed by four minutes of Tabata intervals, four times a week. In addition the Tabata group also did one 30-minute session of steady exercise with two minutes of intervals.

After six weeks of testing, the Tabata group increased their anaerobic capacity by 28 per cent and maximal oxygen uptake by 15 per cent. The other group had a 10 per cent increase in maximal oxygen uptake but saw no changes to their anaerobic capacity.

"As the hectic pace of today's corporate world continues to infringe on the amount of time individuals have for exercise, these types of programmes can offer a good option to help busy individuals improve their health and recover from stress via exercise," say Human Performance Institute experts in their report in the May/June 2013 issue of the ACSM'sHealth & Fitness Journal.

There is a catch, however. If you're out of shape - be honest now - you'll need to first build a fitness base and learn good movement patterns before easing into HIIT progressively. As the ACSM states in their 2014 fitness trends report, many survey respondents warned about the potential dangers of HIIT, such as high injury rates.

"As the stress level of HIIT is very high, it might not be suitable for everyone," says Loh. "Beginners who are low in fitness level or muscular strength are not advised to start a HIIT programme as it will be less effective and increases the risk of injury.

"People who have been leading a sedentary lifestyle, those with chronic diseases such as diabetes, heart problems, respiratory problems, a family history of heart problems, and those who are injury-prone should consult a sports physician before starting any HIIT."

Loh also recommends doing HIIT only two to three times a week and on non-consecutive days because the body needs time to rest and recover.

Personal trainer Ian Tan was inspired to start his own HIIT gym called Ritual in Singapore earlier this year after dealing with busy clients. A workout consists of functional exercises (movements that mimic activities in daily life) using kettlebells, dumb-bells and suspension bands. You're done in 20 minutes - tops.

"In my opinion, it is the way of the future because people are only going to get busier and more stressed out," says Tan.

jeanette.wang@scmp.com

Petite size lady bike review

Everyone below 160 should take alook from Mirinda Carfrae's weapon:
http://triathlon.competitor.com/2013/10/photos/photos-mirinda-carfraes-kona-felt-ia_87789

Mirinda Carfrae’s Kona Felt IA

• By Aaron Hersh
• Published Oct 16, 2013
• Updated Oct 16, 2013 at 7:48 PM UTC
• • 
    

Recently Recommended Movie

The secret Life of Walter Mitty

My best friend wedding - For Anastasia and Lewis

Haven't been posting any update since summer, as to getting ready for the fourth wedding of the year for my bestfriend! Yes, we have 5 wedding to attend this year! And everyone is so special to us!

Charles and I with the newlywed in front of the Alhambra Granada, Spain October, 2013

Group of our POLYU girls is planned a trip from HK - Istanbul - Safranbolu - Malaga - Granada - Mallorca - Madrid - HK . As my best friend is married at beautiful Granada. And Charles and I take some time off and spent a week at beautiful Mallorca!

For someone loves cookware

Dreamed for these piece:)

Go To: mauvielusa

Gigi is Back!

Happy to feel that i'm back to where i should be this week! Having a good news that my doctor have cut down my medication and i feel 80% normal physically!

I can't wait to run as hell i used to be, swim with the super fast lane with my squad! Here it go this week. I started to pick up the pace on Monday. We did 2x1km at around 5mins 9 sec., 2x800m at a negative split. I didn't push myself so hard at the first laps, just trying to get a feel how moderately i can be faster by each laps. Feeling great at the end :) And happy to back to the super fast lane on Monday where i swum with the next lane almost for half of the year! That is the lane i need to stay with the threshold to maintain and i completed the whole program.

Tonight, i have make such an effort in the run! Program given: (2x400m at L4+1x400m at L2.5-3) x 3, My coach Kenneth shout to me to ran under 1min45sec at the last lap, coming back with the best lap time of 1min.40sec. By that time, i knew Gigi Wong is back!

2013.6.19 Team Sonic Running squad training at Wan Chai training track! 

Monday Training

Forced myself to keep up the fitness and to maintain regular exercise is the key now. Mon. and Wed. Club squad training is a must! Ran 5 km at a steady slow pace myself and following up with 3 sets of 15 sit up and hold for last set plus 30 quadruped! and last 60 sec. core plank.

Quadruped Linear Oppositions: In the quadruped position [hands and knees], press one leg backward and the opposite arm forward, both to full extension. Switch sides.

Swim is depressing! Now i switch to a Fast Lane (We only have Super fast and fast lane!) No problem to leading the swim but i have to slow down to avoid the heart rate going up, meaning that i have to let go and follow at the back and swim really slow and glide! When you think of the old days i usually coming up from the pool with exhaustion, now is more like did i doing my best and pushed all the way through? but i cant... The drop from the high to low is really miserable.

Sunday Run - Get through it

Looking at myself these days i am so lost in shape and i cannot let it go like this anymore. Pushing myself to maintain certain fitness is obviously what i have to do now. Charles went to Repluse bay for his Aquawiz Aquathlon and because i'm having some skin allergy, i am trying to avoid to the beach. Bad luck these day.
Ran the hard 5km around my house, feeling so great! Love the sweating! follow by 3 set of 15 sit up and 30 legs kick back! Feeling normal now....

Diagnosis of Thyroid and nodules

Day 9 of diagnosis of Thyroid
Bad bad bad mood :( These Thyroid is totally ruling my mood and my body!!!

I was diagnosis on 25th April (Thursday) after i come back with a Langkawi Mom & Daughter retreat. i have feel my heartbeat is difference few weeks ago and i told Charles about this, we both think that must be related to the increase amount of training. Until i found my throat pain when swallowing liquid, i see my specialist Dr. Lau Po Yee and is clear that this is not the esophagus cancer (i worried about this because i always eat too hot food and i think i eat a lots) and he suggest to check my blood and do a ultra sound and he feel that may be Thyroid!!

Blood test done and ultrasound done. Founded 6 nodules around and diagnosis of hyperthyroidism!!! That explain why i feel sleepless started few weeks ago, faster heartbeat, weight loss, pain when swallowing :(

Now having medication and i have seek for second doctor advice to check again after a month medication and see if the nodules have any changes! which means another blood test need to be done after few weeks!

Doctor have no limits on food and exercise. I try to cut down the shell type seafood. For exercise, training i feel bad. I feel my legs is so soft suddenly and no sufficient power to run when compare few weeks before. This really hesitate me.......i try to jog with Charles last week and totally want to give up the whole way, feel i cant catch my breath and no power at all......

Beside, i feel like i have no mood in anything: shopping, cooking, reading, candy crushing..........

Please please please give me back what i should feel......

2013 Aquathon series - Race 1 (400m swim+3.8km run)

Haven't been race this only pool Aquathon race for 2 years i guess, happy to back to this lovely Kowloon Tsai Park and picking up my old days memory when i'm a newbie back to 2004! The beginner spirit is on, I'm nervous when we are arranged to be seated in line according to our race number and line up at the pool which boost my endorphin higher!

Gun starts, every girls is fighting in their own lane, i can sighted most of us gone in the same speed at about 15m in the splash of water,  water is still chilling and i always told myself to clam down, maintain the pace and breathing! when i first do my 50m turn, i started to feel somethings not right as i cannot see clearly on my right eye due to the goggle is borrow from Charlie. (So bad of me i forgot to bring my own!) And i really want to quit! Given the spectators is all seated at the platform and everyone is cheers for the competitors, i don't want to look bad to crawl from the pool and have a DNF! Just slowed down my pace and sucked in this 400m pool swim. Come up from the water the first 3, ran into my transition and pull everything into myself. 

The race belt and the pin doesn't help me, one of the pin is fall and the other was not closed. My bib fall off at the first 100m run, the race marshall scream at me and i have to run back and picked it up. Theres no time to think about how to do with this bib number, i just push into the top of my swimsuit and ran as fast as i could. I have hope on my run, and i have giving all out at the last lap! There's really have no room for you to think about how to split your pace at the beginning or the run strategy, you should run as good as you could! and i did it, no left behind! Feeling great to cross the FINISH LINE at a total time of 29mins. 17 sec.

Surprise how my run can do and i cam the champion of female 30-34 despite the top ladies is not in the race today! But i'm happy with my finish time! Now more speed work for me for the next race!

2013.04.14 Hk Aquathon series -Race 1, Female 30-34 age group 

Standard Charter Marathon 2013 - My first SCM half marathon

Loving the spirit and the feel of being part of the HK biggest running event:) Love Hong Kong!
Haven't been race for just a running race for long time. Despite the off season and the Chinese new year, i didn't train consistence as i scheduled myself. On the Wed. sess i told Evan what if our running time is slower than the run time we did at the half Ironman race. That will be in shame!
I try to push myself on a hard interval on Wed. and see how i could do. Feeling is great and fresh!

Could ran a better result if i can train more regularly and more consistence but i would have no friends and family:) lol! My finish net time is 1 hours 50mins. 2 sec. alot s better than i expected! I can now take out my best record i set in 2008! Thank Ah On to warm up with me and the tips of the road condition! Thanks Kenneth yip my coach still pushing me the time that i don't believe and the correction of my running form recently!

Official Result: Top 23 at my Challenge Female Senior group 

Out of the western harbour tunnel, and a short steep climb at the side of the  HK government headquarter

The art of War

頂果法王曾經說過, "戰爭是不可能平息的......只有人的心,才能被調伏......"

Dream of Coffee

Don't wander! Don't wander!
Wandering mind will open the door to mara-mind!

Don't forget! Don't forget the instructions!
Forgetfulness will create room for your ignorant actions!

Remember death! Remember impermanence!
Remembering this makes your life meaningful.

Extend love! Give love!
Loving heart makes your path smooth.

Supplicate the Buddha! Supplicate the Three Jewels!
Supplicating the 3 Jewels will connect with the Buddha within.

Supplicate the Guru! Supplicate the Three Roots!
Supplicating the 3 Roots invokes the true blessings within.

Purify karma! Purify life!
Purifying your karma will bring true freedom.

Purify habits! Purify tendencies!
Purifying habits transcends your ego.

dpr | Dream Of Coffee | 09-07-09

有規律的生活

我們習慣了放逸, 想做什麽便去做. 但到我這種年紀, 便開始發現, 有規律的生活才令人快樂! 沒有該做不該做的事, 只是時間分配的問題. 一切在於平𧗾......

I search for balance in my mind, the more i go deeper the more i realize a disciplinary life. I live, i work, i eat, i play, i workout with a discipline. All is about the matter of how you arrange your time to live your lives the most and became efficient. 

Great to know DPR

http://dpr.info/
Dzogchen Ponlop Rinpoche

" 如果你活得很用力，那代表那不是真正的你。當你活的更像你自己而不是別人的時候，你會更加的自由自在。" ~ words of  The 7th Dzogchen Ponlop Rinpoche 竹慶本樂仁波車 

King Of The Hills 2 - Sham Tseng

Love to kick start my 2013 with a sunshine and a bit of challenging way by finished King Of the Hills at Sham Tseng, a 23km trail running race at the beautiful country side:)

Me at the last decent (610 steps in rough) 

Love this type of weather plus the condition for run! Not leisure though!