關於 challenging12hours ，我們在網路上蒐集到這些相關的討論、資訊與評價

【#苗圃挑戰2020 | 6.29 開始報名】🌱

18定22？🤔 #苗圃挑戰12小時越野馬拉松 今年22歳喇！🎉

記得細個既時候，👨爸爸話：「做美事，係要從心出發，更要身體力行！」今年，您會踏出一步，接受挑戰嗎？

苗圃挑戰每年約有2500人參加賽事，義工團隊高達800人，💕 現場支援及食物供應充足。

仲等？快啲約齊隊友參加苗圃挑戰2020，齊做美事，用您既步印👣滋養孩子，為孩子跑出希望！

活動日期：2020年11月1日（星期日）
報名日期：2020年6月29日至8月31日（早鳥優惠至7月31日）

三項賽事：
🌟《12公里》身體力行，跑出希望！
- 適合親子及初接觸越野賽人士參加
- 平均可於3.5小時內完成
- 城門主壩 > 大埔

🌟《26公里》升級挑戰，跑得更遠！
- 適合挑戰自己以往紀錄的人士參加
- 8小時內完成26公里賽事可獲UTMB計1分
- 平均可於6.5小時內完成
- 慈雲山 > 大埔

🌟《42公里》挑戰自己，堅持信念！
- 適合具有賽事經驗的人士參加
- 12小時內完成42公里賽事可獲UTMB計2分
- 平均可於9.5小時內完成
- 大埔 > 大埔 (推出新路線更具挑戰性)

📣 6月29日上午9時就開始報名！📣

捐款將用作支持各地兒童不斷學習及成長，你哋既捐款係1⃣0⃣0⃣%用喺受助兒童㗎！運作經費用喺獨立籌募的！🤗

「為孩子 • 跑出希望」🌱

活動網址：https://c12hrs.sowers.hk
報名網址：https://online.sowers.org.hk/sowers-c12h-2020/index.jsp

影片連結：https://youtu.be/Amoh5kkESaw

#苗圃行動 #挑戰12小時 #629挑戰報名 #捐款百分百用於項目資助 #慈善山跑 #為孩子跑出希望 #滋養孩子 #關懷 #愛 #林子超 #吳雲甫 #做美事從心出發 #身體力行 #12公里 #26公里 #42公里 #義工隊 #sowersaction #challenging12hours #1Nov2020 #charityrun #love #care #hopeforchild #runforchild #togetherwerun #stayhealthy #followyourheart #UTMB #12km #26km #42km #hongkongrunner

Hello friends! Today we're going to share with you how to make juicy oven-baked smoked BBQ ribs at home.

Copying and practicing a recipe from a famous restaurant is the most challenging thing, but it is very interesting and we learn new things from it. In this video, we copied the taste of the famous pepper ribs, but made some modifications, because some ingredients are not found in this city. Chili’s slow-cooked pork ribs has been a top seller on the menu since 1986 and is still the best seller today. So this is a must try.

To make smoked flavor BBQ ribs without a smoker, we slow cook in the oven, and make the Chili's BBQ sauce with smokey chipotle in adobo, or it can be made by liquid smoke instead. The flavor is found in the sauce, and the cooking secret is slow-braising which can keep the meat juicy and tender like the original. You can use the barbecue sauce suggested in the recipe below or use your favorite homemade or store-bought sauce. Hope you like it. Enjoy. :)

📍 Please follow us on Instagram:: https://www.instagram.com/sweetdumplingofficial/  
📍 Welcome to follow us on FB: https://www.facebook.com/sweet.dumpling.studio/  

-----------------------------------------------------------------------
How to make Oven-Baked Smoked BBQ Ribs

✎ Ingredients
pork ribs 950g

☞ for dry marinades
coarse salt 70g
black pepper 15g
ground white pepper 4g
cayenne pepper 2g
granulated sugar 3.5g
garlic powder 1.5g
onion powder 1.5g

☞ for BBQ sauce
chipotle peppers in adobo 7g
regular soy sauce 32g
tomato paste 70g
ketchup 20g
chicken broth 30g
apple cider vinegar 35g
dark beer 45g
fresh orange juice 87g
minced garlic 10g
chili powder 1.5g
onion powder 5g
salt 3g
black pepper 2.5g
light brown sugar 130g

1. Combine together coarse salt, black pepper, ground white pepper, cayenne pepper, granulated sugar, garlic powder and onion powder, mix well.
2. Line a baking tray with foil or parchment paper.
3. Place the ribs on the baking tray, pat dry the ribs with paper towels on both sides.
4. Using a sharp knife to take off  excess fat. Just keep a little fat.
5. Remove the silver skins or whitish dense skin on the bone side of the ribs.
6. Then turn the meatier side facing up, generously season with 1 tablespoon of dry marinades.
7. Cover with another foil, shiny side out.
8. Preheat the oven to 135C, bake for 2.5~3 hours.
9. While the ribs bake, make the barbecue sauce. Add all the sauce ingredients together, using an immersion blender to blend the ingredients until smooth. Pour into a saucepan and cook over medium-low heat for 15-20 minutes, stirring often until thicker.  
10. Once baked, remove foil and transfer to a new baking tray and brush ribs with the barbecue sauce on both sides. Let the bone side facing up.
11. Preheat the oven to 220C, bake for 5 minutes, then turn the meatier side facing up and brush a little bit of sauce and bake for 10 minutes or until  ribs have been caramelized.
12. Transfer the ribs to a plate or a cutting board, brush with sauce again if needed and serve.
-----------------------------------------------------------------------
Chapter:
00:00 intro
00:35 Ingredients
01:07 how to make season spice
02:33 prepare the ribs
03:56 slow cook ribs in oven
04:55 how to make smoked BBQ sauce
08:32 caramelized the ribs
11:11 enjoy
-----------------------------------------------------------------------
#BBQRibs
#copycatRecipes

巴巴中央尖 | 中央尖山 | 巴巴山 | 南湖 | 跑山獸
0:00 巴巴中央尖 intro
跑山獸 Beast Runners
https://www.beast.run/

1:07 DAY 1 - 16km / 1800m+ 5h25m
11:30am 勝光登山口➟14:06pm 木杆鞍部➟14:30pm 南湖溪山屋➟16:58 中央尖溪山屋

5:53 DAY 2 – 巴巴中央尖 16.5km / 2750m+ 11h35m
05:00am 中央尖溪山屋➟07:50am 中央尖山➟08:45am 中央尖山東峰➟巴巴東南稜➟10:30am 安部黑水塘➟12:51pm 巴巴南峰➟13:44pm 巴巴山➟14:28pm 南湖南峰➟16:10pm 南湖中南峰➟16:37pm 南湖山屋

11:28 DAY 3 & 4 南湖
➟06:00am 南湖東北峰

+ filming 拍攝活動
DAY 4➟05:15am 南湖山屋➟ 南湖北峰 (觀日出➟ 勝光登山口)

Another adventure of Petr Novotny & 古明政. This time on ridge where no many hikers dare. This ridge 巴巴中央尖 connect Central Peak 中央尖山 to Nanhu 南湖 over Central east peak 中央尖東峰 to Baba south peak 巴巴山南峰 and terminate in juction between Baba main peak 巴巴山 and Nanhu south peak 南湖大山南峰. Crossing took "just" 4h45m on 5.5km but it was tough. Already challenging morning climb to Central Peak 中央尖 and get to another side to Nanhu took over 11 hours.

The ridge has many hard and dangerous sections. Despite it is shorter and with less elevation gain just a minimum of hikers dare to try it. Now We know why…

3rd and 4th day had fun with Nanhu and visited secret peaks 南湖中南峰 and 南湖東北. Did filming with 周青 Chou Ching and 古明政 for 活水文化事業有限公司 and met many new friends.

in video: Petr Novotny, 古明政, 周青

跑山獸 Beast Runners
https://www.beast.run/

#beastrunners
#跑山獸
#中央尖
#南湖
#中央山脈大縱走
#台灣百岳

★30日間フィットネスチャレンジ★
http://blogs.bizmakoto.jp/takaine/entry/20437.html

筋トレプログラム申込はこちら。
http://osaka-lifechange.com/e_shops/index/00297

7月は強いコアを作りましょう！
家族・友人・同僚と一緒にこのチャレンジに参加する事によって、より良いコミュニケーションが生まれます。
コアは上半身と下半身をつなぐ、体の中心であり、とても重要な部分です。
スポーツはもちろん、日常動作でも常にコアが使われており、コアを鍛える事はとても大事な事です。
ランタスティックのフィットネスコーチ・ルンデンがトレーニングメニューと共に健康に良い習慣を毎週教えてくれます。
運動の効果は、簡単には出ませんがFacebookのイベントページでトレーニングの写真や動画を共有し合う事によりモチベーションを上げ合いましょう！
https://www.facebook.com/events/727657250629224/
トレーニングをメニュー通りこなしても良いですし、もっと負荷を上げても構いません。
限界に挑戦してハードに頑張りましょう！


***30 Day Fit Challenge***

Let's make July strong to the core. With teamwork, motivation & encouragement we can all get through this month stronger than ever. Make the commitment by RSVPing to this event and invite your friends, family and co-workers to join as well.

Your core is your center of gravity which links your upper and lower body. Whether you are tying your shoes, doing house work, gardening, sitting in the office or hitting a tennis ball, the necessary motions require core stability & strength. Not to mention the wonders a fit core can do for your posture, balance & abdominal definition.

Runtastic Fitness Coach Lunden has provided a core workout calendar for the entire month of July, along with a new healthy living habit to be implemented each week of the challenge. As we should all know by now, results do not happen overnight and it makes it so much better to know that you are not doing this alone. Post pictures, videos or words of encouragement in this event throughout the month to share with all the other participants. Lunden will also be posting videos in the event periodically to keep you on track, excited and focused. Are you ready?

Here is the calendar: http://on.fb.me/1iJN0uR

Healthy Habit Week #1: Drink 8-12 cups of water per day.
Healthy Habit Week #2: Try a new vegetable once a week.
Healthy Habit Week #3: Take 10,000 steps each day.
Healthy Habit Week #4: Get 6-9 hours of sleep per night.
Healthy Habit Week #5: Exchange healthy recipes with a friend once a month.

If you are confused on how to perform any of the exercises, check out these how-to videos.

Plank: https://www.youtube.com/watch?v=N_KvZd-Ofl0
**You can choose to do a hand plank or an elbow plank. Make sure you keep your hands/elbows directly underneath your shoulders. Keep your body as straight as a board.

Mountain Climbers: https://www.youtube.com/watch?v=__ftNpBBAdU
**Keep your hands directly underneath your shoulders throughout the exercise. Right/Left is equal to 1 repetition.

Superman Pull: https://www.youtube.com/watch?v=fwQWXXuo68o
**When doing the pull, squeeze your shoulder blades together and open up your chest while elongating the neck and spine.

Leg Raises: https://www.youtube.com/watch?v=114L7ynsNp0
**Lower your legs as low as you can without your low back coming off of the ground. Put your hands underneath your low back for support if you need it.

As the repetitions of the exercises increase throughout the month, feel free to break them up into sets of 2-4 if you feel like it is too challenging, OR do the entire workout for 2-3 sets or 2-3x per day if you want to further challenge yourself. This calendar is just a guide. How will you know your limits if you don't push yourself to them?