Super Light Strength Training

It has been almost 2 weeks without serious weight training (yes I have done a few plyometric workout and that's it) due to my inflamed hamstring (the origin of the hamstring, to be precise).  Therefore, sitting on an ice block has become my biggest entertainment in the past 10 days.

Managed to squeeze in 2 hours cardio plus 30 min light strength training today.  Here is the workout breakdown -

Warm up - As usual.

Workout Today 100 reps each.  You can break it down into as many reps as your wish but you can only rest after completing 100 reps.

• Uncommon Lunge and Front Press, 10lb DB
• One-legged push-up
• Sumo Squat-jump
• Bent-over row and Lateral Press, 20lb DB

Cool down by holding a plank and stretch.



Beef Stew

Chicken Curry with Roasted Pumpkin

Aside from workout, I am also exploring on my cooking talent.  Made a pan beef stew for the first time today and had curry chicken for dinner.  What was made was totally tailored to my tastes, hence, the dry curry. :-)
Stay dry in T8!

Joey

Ultramarathon

Running tonight seemed like the most natural thing (but walking back home through Soho was like walking down coal-burning path - I was properly tempted to stop over for a quick drink...)

I'm not a saint, nor do I attempt to be a role model but if anyone falls under my influence and starts to run and do triathlon, that surely makes the biggest reward of my coaching career.  Lately, two of my clients have told me about their decision with participating in various running races, while one of them will be doing her first half marathon race, I was more than thrilled.

Life is about conquering the inner fears and putting your focus on the right places.  Rather than getting out of the comfort zone, why don't we make discomfort comfortable by taking on new challenges?  It seems like a crazy idea but I have signed myself up for the very first ultramarathon 101k Crazy Ultra in Singapore this September to celebrate my birthday.  You can also check out HK Runners website for local and overseas run races.

Running aside, my latest discoveries are coconut water and hazelnut milk, they taste like heaven! 

Coconut water is rich in minerals, especially potassium, therefore makes a perfect natural sports water without artificial flavors and overwhelming amount of added sugar.  You can get coconut water from Nature's Village.








Hazelnut milk is an awesome substitute of cow milk if you have lactose intolerance.  Unlike rice milk, it contains much less carbohydrate and packs with higher content of vitamins.  It comes in 2 flavors - orignial and chocolate, my personal recommendation is original flavor.  Hazelnut milk is available at Citysuper.

Hope you enjoy tonight's running post and have a superlicious weekend! :-)

Be Your Best,
Joey

Vipr Gets Me Hyper

Among all the latest fitness invention, ViPR is one the few that truly adds values to functional training.  It's often a humbling experience to try something new, I was training with a 10kg in class tonight and honestly, some moves are indeed challenging. :-)

This is a demo video for your reference.  My personal favorite with doing ViPR tuck jump which works lower abs HARD if you get it right.  (remember to suck in your stomach at all times!)

If you are interested in getting ViPR training or a private group class in Central, you can contact me by email joey.tam@joeydiva.com or cell phone at +852-6092-9405.

Be Your Best,
Joey

Workout 0629 - Still Sore...

Hope you guys enjoying this long weekend.

This is actually last Friday's workout and I am still a little sore from it.  Hence next strength training will be tomorrow...

This workout consists of 4 exercises performed in a circuit fashion, 4 sets with minimal rest in between and I honestly took a fairly long break between sets.  It took me 45 minutes to finish the entire workout and the next day I couldn't lift anything except my little finger.

Warm up:

• Dynamic Stretch
• 5-10min ez cardio to bring the heart rate up

Full-Body Conditioning: 4 sets with minimal rest between sets

• Bosu Bent-over Row and Deadlift, 14kg barbell, 20 reps
• Clean, Press & Lunge, 14kg barbell, 10 reps each leg
• Lats Pull-down, 20kg, 15 reps
• One-legged Push-up/ Squat/ Lateral Hop, 20 reps

Abs & Cool down:

• Hanging L-sit, 10s *3
• Chest Dip-Legs Raises, 5 reps *3
• Just HANG to stretch chest and abs.....

I'll more likely to repeat the same workout tomorrow, might attempt to lift a little heavier on the deadlift, if not doing one-legged deadlift.  Will also attempt higher reps of chest dips-leg raise because my abs had been sore for 2 days since that workout.

As usual, you can lift heavier or higher reps if you're stronger and fitter.  Feel free to kick my ass and will be happy to know that you're getting stronger from the workout.  :-)))

Enjoy!

Be Your Best,
Joey