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早就想打這篇文，但人去到去年十二月下旬，就如泄氣的氣球，整個人一下子放軟了，什麼都提不起勁。
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不知你會否也像我一樣？對一件事可以非常投入，但只要泄了氣，總要放軟一段時間，才可以振作起來。這是我的Pattern，總是上上落落，沒有太多Equilibrium。
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2019年對於我來說，不單是政治認知的一次強大衝擊，亦是我在專業層面上的一個重要轉捩點。
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我本來是一位中學英語老師，所有健身知識基本上是自學得來 (我也上了一個為期5天的教練課程，但認受性當然不及國際知名的NASM、ACE等)。
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慶幸A-Level有修讀物理及生物，所以基本的健身動作、肌肉結構等知識我很快便上手，同時我有近十年的教學經驗（中四至中七是童軍領袖、大學時有教補習班及到中學實習、另外全職教了5年中學），因此我把教學技巧應用在健身教學上，比在中學教英文來得容易。
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我從2015年起轉職為教練，一直都自我感覺良好，學生好像很滿意我的教學，我亦能夠把健身動作化成簡單的步驟，讓學生容易理解，對於當時的我來說，我好像已學懂了健身世界的所有知識。
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但是，當經驗慢慢累積，我開始發現自己的不足。例如在Cable Row時，為什麼總有一些學生控制不了肩胛骨，老是往上飛？為什麼在Squats時，無論做了多少伸展，有些學生總是解決不了Butt Wink？為什麼有些學生在做Reverse Lunge時，後腳的腳板總是往外轉？
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以上的問題，我有時解決到，有時解決不到，和買大細一樣。這時我遇上了一位經驗豐富的中醫，她成為了我的學生，一星期三天來跟我訓練。一有時間就向她請教我在其他學生遇到的問題。
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久而久之，我開始知道自己所不知道的是什麼。我欠缺解剖學的知識、缺乏肌肉動力學的概念、沒有分析關節肌肉失衡的工具、亦未有好好訓練一雙「鷹眼」。
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因此我在網上找不同的課程，亦參考各知名的本地教練上過什麼課程。
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在一輪Research之後，我第一個上的課程是Neurokinetic Therapy Level 1。有追蹤我們這行業KOL的朋友，都知差不多所有高手都有讀過NKT，甚至已考到最高級別的Level 3。我卻是在去年7月才上這個課程，還記得在那兩天課程中，我就像是被丟進大海中，毫無方向，驚恐萬分。
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曾經問我為什麼這樣勤力上堂的朋友及學生，現在明白我為什麼這樣努力吧，因為我實在起步得太遲，我知道自己有多不足，所以現在我就像是餓狗搶屎般，瘋狂的充實自己的知識庫，希望彌補自己的不足。
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計一計數，在這半年間，我總共讀了10個課程。有朋友問我讀這樣多，吸收到嗎？
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我沒有張無忌的悟性，但慶幸這些課程都是關於人體的解剖學、肌肉動力學、以及神經系統對肌肉的運作，整體上是同一把傘下的知識，所以我還是可以整合建構出一個大的知識框架，當然這個框架現在是吉的，我需要更多時間及經驗把這個框架填滿。
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新的一年，我前所未有地有明確的目標，這對於率性而行的我來說，可是一件新鮮事。現在把它們寫下來，希望明年今日重看，不會讓自己失望：
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1️⃣每天讀書半小時
2️⃣把NKT、PDTR、FRC、SFMA及ID好好地理解及實踐，做到融會貫通
3️⃣好好照顧自己及伴侶 @mackenzia_black的健康，喝少點酒、做多點運動
4️⃣和我的好同工 @laiting0204 @sean__lai 繼續進修，充實我們的知識庫
5️⃣把GymBeginner發展為教導大眾如何透過訓練及飲食，去提升肌肉、關節、甚至是整體身體健康的平台
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祝大家一句遲來的新年快樂，身體健康，笑口常開！
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P.S. 以下是我上過的課程，如果你是教練，又想增值自己，希望這個課程清單可以幫到你！
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⭕️NeuroKinetic Therapy Level 1
⭕️基礎動作模式肌⾁動⼒學及臨床進階肌肉動力學 Level 1
⭕️Master Kettlebell Academy Level 3
⭕️Pain-free Performance Specialist
⭕️Precision Nutrition Level 1
⭕️FRC® Movement Specialist
⭕️ERGON® IASTM筋膜刀
⭕️Selective Functional Movement Assessment Level 1
⭕️P-DTR Foundation Module 1
⭕️MVMT Therapy Class by Kieron (修讀中)�⭕️EXOS Performance Specialist Online Course (修讀中)
♥ NASM online Personal Training course 14-day FREE trial. Start your Fitness Career here: http://www.myusatrainer.com/joanna
♥ This video will tell you everything you need to know about SPORTS DRINKS. Do you need them? What are the functions / ingredients?
♥ Be sure to LIKE, SHARE this video with your fit buddies. SUBSCRIBE http://www.youtube.com/joannasohofficial p/s We're not far from 1 million subscribers!!! Let's work towards that. =)
♥ Joanna is a certified Women’s Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.
I hope you’ve enjoyed this video. I know it’s packed with a lot of information but I hope you’ve gain from it and apply it into your fitness routine and to take your fitness performance to the next level.
Do follow me on my social media pages as well @JoannaSohOffical. Share your pictures with, tag me @JoannaSohOfficial and #JSohRecipe. Do read below for more information & recipes.
Each Recipe makes 500ml (2 cups):
1) CITRUS REFRESHER
Ingredients
- ¼ cup (62.5ml) Freshly Squeezed Lime Juice
- ¼ cup (62.5ml) Freshly Squeezed Lemon Juice
- 1.5 cups (375ml) Water, or more depending on how strong you want the flavour to be.
- 1/8 tsp. Sea Salt
- 1 tbsp. Raw Honey or Maple Syrup, to taste
Nutritional Value: 15g Sugar, 287.5mg Sodium, 146mg Potassium
Recommendation: After an intense exercise of one hour.
2) WATERMELON ELECTROLYTE BOOSTER
Ingredients
- 1 cup Watermelon Cubes, deseeded
- 1.5 cups (375ml) Coconut Water
Nutritional Value: 18.82g Sugar, 380mg Sodium, 1170mg Potassium
Recommendation: After an extremely intense prolong exercise of more than an hour.
3) HERBAL COOLER
Ingredients
- 2 cups (500ml) Green or Herbal Tea, steeped & chilled
*something citrus preferably
- 1/8 tsp. Sea Salt
- 1 tbsp. Raw Honey or Maple Syrup, to taste
Nutritional Value: 15g Sugar, 290mg Sodium, 45mg Potassium
Recommendation: After a moderately intense exercise below an hour.
4) LEMON & GINGER COOLER
Ingredients
- ½ cup (125ml) Ginger Water
- ¼ cup (62.5ml) Freshly Squeezed Lemon Juice
- 1.5 cups (375ml) Water
- 1/8 tsp. Sea Salt (287.5mg Sodium)
- 1 tbsp. Raw Honey or Maple Syrup, to taste
Nutritional Value: 15g Sugar, 292.5mg Sodium, 83.3mg Potassium
Recommendation: After a moderately intense exercise below an hour.
5) 100% FRUIT QUENCHER
Ingredients
- 1 cup (250ml) 100% Natural Juice
- 1 cup (250ml) Water
- 1/8 Sea Salt
Nutritional Value: 36Sugar, 297.5mg Sodium, 263mg Potassium
Recommendation: After an intense exercise of 1 to 2 hours.
COCONUT WATER Nutritional Value (1 cup):
600mg Potassium - 252mg Sodium - 6.2g Sugar
Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
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(Subscribe to my website for printable workouts & recipes)
Lots of Love xx
Carefree by Kevin MacLeod is licensed under a Creative Commons Attribution license (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1400037
Artist: http://incompetech.com/
♥ NASM online Personal Training course 14-day FREE trial. Start your Fitness Career here: http://www.myusatrainer.com/joanna
♥ Get Beach Body ready, Toned Abs, Arms & Shoulders in 10 minutes! My favourite fat burning abs & arms exercises! Suitable for all levels.
♥ Joanna is a certified Women’s Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.
Share your workout picture or video, tag me @JoannaSohOfficial and #JSohActive .
No equipment needed, just your body weight. You can do this workout ANYWHERE, ANYTIME! Combine this workout with my 2 other Beach Body Workouts to burn fat fast, tone up and get a flatter tummy. Click on the links below.
10-Minute Legs, Bums & Tums Beach Body
https://youtu.be/uhAMPjdgtp8
5-Minute HIIT ABS Beach Body
https://youtu.be/1WNUM86mE4M
Exercises
1) Push-Up Fold
2) Dolphin Plank
3) In & Out Tucks
4) Plank Up Down
Interval: 4 Exercises - 45secs Workout - 15secs Rest
Sets: Complete 2 sets with 1 minute rest in between sets.
Duration: 10 minutes (x2sets)
Estimated Calorie Burned: 75 - 85Cals
Best Result: Perform this workout 3 - 4 times weekly and combine it with my 2 other beach body videos for a total body workout.
Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
http://www.facebook.com/joannasohoffi...
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)
Lots of Love xx
♥ NASM online Personal Training course 14-day FREE trial. Start your Fitness Career here: http://www.myusatrainer.com/joanna
♥ Happy Ramadan! You got to make these Raw Vegan Bites! Dates make excellent high energy snack & aid in healthy digestion.
♥ Share your picture with me @JoannaSohOfficial #JSohRecipes . Joanna is a NASM certified Women’s Fitness Specialist and also a certified Personal Trainer & Nutrition Coach.
Please read below for the ingredients list and calories. Remember, all the ingredients are interchangeable. So be creative and stuff your dates with your favourite superfood!
Be sure to watch the video for complete step-by-step guidance. Make them and present this special edible gift to your family and friends.
Ingredients
1) 24 Medjool Dates – 66Cals each
2) 100g Dark Chocolate Block – 515Cals
3) 16 Whole Almond Nuts – 7Cals each
4) 4 tsps. Peanut Butter – 15Cals per ½ tsp.
5) 1 tbsp. Goji Berries – 18Cals per tbsp.
6) 1 tbsp. Pumpkin Seeds – 18Cals per tbsp.
7) 1 – 2 tbsps. Coconut Sprinkles – 33Cals per tbsp.
8) 1 – 2 tbsps. Crushed Almond – 62Cals per tbsp.
Total Calories (Between 71Cals - 114Cals each)
Dates with Almonds – 80Cals each (112.2Cals with chocolate dip)
Dates with Peanut Butter – 81Cals each (113.2Cals with chocolate dip)
Dates with Goji + Pumpkin – 70.5Cals (102.7Cals with chocolate dip)
I've created a Ramadan playlist just for you:
https://www.youtube.com/playlist?list...
Ramadan Healthy Meal Guide & Recipes video:
https://youtu.be/-vBY4obyxCo
10 Tips to Workout During the Fasting Month
https://youtu.be/EYf9b7NxZKc
Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
http://www.facebook.com/joannasohoffi...
http://instagram.com/joannasohofficial/
https://twitter.com/Joanna_Soh/
http://www.joannasoh.com
(Subscribe to my website for printable workouts & recipes)
Lots of Love xx
