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

Race Summary of GNR 2021

It was definitely the most wonderful half marathon that I ever did so far. It was cloudy, cooling, little bit of wind at some stretch, great atmosphere with lots of spectators along the way, cheering and supporting us with performances like drums, dance, loud cheers, holding cardboards with motivational quotes and list goes on!

I am so grateful of being able to be the elite category and toe the starting line with Olympians, World Champions, National Record Holders and list goes on!

To be honest, Half Marathon is not my thing at the moment, but I always wanted to run a fast time for this course as my last attempt of this distance was on 5 years ago in Nike We Run KL 21K, whereby I DID NOT FINISH as I collapsed at about 800m before reaching the finishing line. It was due to dehydration and hypoglycemia.

I then went back to 5-10k, sharpen the speed first before attempting another HM and I got into Towerrunning sport in year 2017.

Here we go, after 5 years, while there are not many Towerrunning races, why not give the HM another try. I got confirmation for the slot 6 weeks prior to it and start the training rightaway.

I then got Coach Albert to prescribe me a 6 weeks training program rightaway and did a 5k, 1k and 200m time trial to find out where my current fitness level is.

Juggling between the Towerrunning training, HM program and traveling here and that are not that easy especially during the pandemic time. I clocked a total of about 72km + 1200 floors + 2 weight training sessions weekly for not just the HM but Germany Towerrunning Championship on 29/8.

I started off the race with quite a fast pace and slowly got back into the rhythm. Initially, I was aiming for a Sub 72 min HM (5k - 15:48 | 10k - 33:26). My previous best time was 1:23:59 in Kuching HM 2015 (5k - 17:36 | 10k - 36:42).

After 5k mark, I felt the tiredness, but I tried to still hold the pace. At 10k, until right after we make the U-turn, it was all great still, although I felt the tiredness on my legs already and it was like, half way there!

Part 2 continue in the comment section...

I always feel hesitant to post videos like this. But I have learned that we cannot control what people say or think about us, but what we can control is what we do. And I choose to share this inspiring experience I have had yesterday.

A few weeks, ago, I was at Pugon Bakeshop eating my favourite Super Lugaw, as you already know how much of a fan I am. And then, I remembered a campaign on TikTok which was #LugawIsEssential. I asked the owner (he is very private so I am not gonna name him) if they have had a feeding program. At this point, I already know what they do for the community. He replied that they actually have a feeding program where some business owners in Boracay come together to feed the locals.

I got excited to have known this because I have been wanting to film moments like this- not influenced by other people, but just me doing it because I love doing it. And so I asked them to invite me next time so I could capture it. They agreed.

I honestly had no idea how fascinating it was until I experience it. Yesterday, I came along with the guys, we got lost, but we arrived with so many kids waiting for us with their bowls and glasses. The entire time, I was hiding my emotion. I get so emotional when I see things like this on social media and the impact of seeing and experiencing it in person is quite bizarre- in a great way.

We were accompanied by Malay Municipal Police Station, a few people who organised the BARANGAYanihan crowd (yes, there's indeed a program like that), and the people from Boracay Community Sharing Group. Surprisingly, I did not know I was with the people from the Community Sharing Group.
Okay, I just realise I am writing too much, so I am going to make my point of this post now.

You see, I have met a lot of people in my life. I have met people who complained about our community all the time and do nothing even they have the influence, power and connections to do so. And we have people who do not talk about the problems in our community, they see it, and instantly do something about it in hiding. Not all heroes wear capes, they said. And it is true.

I have seen the struggles on this beautiful island, and I am blessed and grateful to have been a part of this activity. It restores my belief in humanity- that somehow, even with the lockdowns happening, people doing their best to get by, there are a few good people who hide in the dark and are helping people silently.

And thank you.

To the policemen of Malay Municipal Police Station,
to the people from the Boracay Community Sharing group, and to Pugon Bakeshop/Bar & Cafè and Salaver Clinic - Boracay, thank you for allowing me to experience this inspiring moment. I hope and pray that people from other municipalities and cities would see this video and be inspired by what you do. Please, please, please, I ask you, to continue being the gold standard. Thank you for allowing me to capture it without giving you a heads up.

And for my final note, we do not need to wait for our government to help. We can help one another. If we have a little bit of something to share with our neighbours, it is already a great start. All we need is compassion and little kindness especially during these lockdowns.
#NationalHeroesDay
#boracay #boracaystories #BARANGAYanihan

Week 3 Day 6 PM
5KM Time Trial ✅

A massive Personal Best for my 5km with a time of 15:48.6 min.

Had a sachet of Mitoceps Plus at 12pm and another one at 4pm. Then did a imagination session on it and took a nap.

Initial target is to hit a sub 16:30 min but I primed myself to go for a suicide pace from the start and try to hold on it. Is either me being knockout or a personal best.

Put on Xtep 160x 2.0 and went for a short 1.5km warm up with some drills and striding.

Set a target of 3:10 min/km on my watch and went for it. Enjoy listening to my favourite songs on Edifier X5.

Ran the first km with the split of 2:56 min and kept going fast, trying my best to go for a sub 3:10 min on the next km.

2nd km split a 3:08 min and I felt so happy with it. I felt the damage from the fast 2km but I keep grinding and I know with a sub 10 min for final 3km will lead me to a Sub 16.

3rd km split a 3:13.8 min and I felt great with it. I realized my running cadence were dropping, and I focus on swinging my arm faster to keep up with the 190 spm that I set on my watch prior to the run.

4th km split a 3:14 min and I knew that there is only one final km to go, which is about 3 min plus of hardwork to end this time trial. So I tried to hold the pace, channel my focus on fast long stride for the first 500m and push the last 500m.

End the last km with a split of 3:16.1 min and super excited for this 15:48.6 min.

Today personal best credit to a do or die spirit. I put in the question of "What is the worst thing can happen to me on this 5km run if I gave it all?" The possible answer are a collapse halfway or a fast time.

Super excited to kick start a 6-weeks Half Marathon program. It's been a long long time not running Half Marathon.

*Tomorrow will go for a 1km Time Trial.

#SohTheSpeedster #MasTowerRunner #5KMTT #Sub1550 #HalfMarathon #Towerrunning

สายการผลิต 2022 Audi e-Tron GT production รถสปอร์ตซีดานพลังไฟฟ้า พละกำลังสูงสุด 640 แรงม้า ก่อนเปิดตัวในเมืองไทย

ก่อนที่จะมีการเปิดตัวในเมืองไทยอย่างเป็นทางการ ในอีกไม่กี่วันข้างหน้า เราขอพามาชมสายการผลิต Audi e-Tron GT รถสปอร์ตซีดานหรูพลังงานไฟฟ้า จากตระกูล e-Tron ซึ่งในต่างประเทศเพิ่งมีการเปิดตัวในวันที่ 9 กุมภาพันธ์ที่ผ่านมา โดยทำตลาดใน 2 รุ่นด้วยกันคือรุ่น e-Tron GT quattro และรุ่น RS e-tron GT

With an energized driving demonstration and a world premiere featuring high-caliber participants, Audi has presented its new electric spearhead – the Audi e-tron GT. In two events on the digital Day of Progress, the Four Rings showcased the highlights of this fully electric Gran Turismo: dynamic driving performance, emotional design, and sustainability.

“The e-tron GT is a stand-alone Gran Turismo, reinterpreted for the future. Its looks are a testament to premium automotive design.Bringing impressive driving performance, this is electro-mobility in the most emotive way. And with its sustainable concept, it takes a stand,” explains Markus Duesmann, CEO of AUDI AG. “Because it’s not just the drive concept that is sustainable. The entire production at our Böllinger Höfe site now has a carbon neutral energy balance.This sends an important signal – for the site, our workforce and the future viability of Audi.”

Audi also set a new benchmark with the digital world premiere, the Day of Progress. Two digital events presented the Audi e-tron GT: in the Sprint of Progress, the Formula E driver Lucas di Grassi and the sustainability entrepreneur and Formula 1 world champion Nico Rosberg demonstrated the dynamic driving performance of the Audi RS e-tron GT alongside the current Formula E racing car of the Four Rings, the Audi e-tron FE07. In a trip on the circuit of the Audi Driving Experience Center in Neuburg an der Donau, the spotlight was on the dynamic performance of the new model.

In the Celebration of Progress, the brand with the Four Rings introduced the Audi e-tron GT to the public for the first time. In the hour-long virtual show, Markus Duesmann and Hildegard Wortmann, Board Member for Sales and Marketing, together with further Audi protagonists such as Henrik Wenders, Senior Vice President for the Audi Brand, and Marc Lichte, Head of Design, presented the highlights of the new model.

A varied program emphasized the forward-looking attitude of the Four Rings brand. With reference to the importance of design, sustainability and performance, the actor and producer Tom Hardy, the designer Stella McCartney and Nico Rosberg added their personal insights. Themusical accompaniment to the unveiling of the car was performed by the US-American singer and songwriter Janelle Monáe, while Steven Gätjen as moderator guided the audience through the show.

The GREENTECH FESTIVAL and Audi, a founding partner of this platform for sustainability, together presented the GREEN FUTURE Award for the first time as part of the world premiere of the Audi e-tron GT. The prize, part of the festival’s GREEN AWARDS, is given to projects and persons that promote environmentally compatible urbanization and at the same time make an important contribution to improving the quality of life in urban infrastructure. The winner is the start-up Zencity, based in Tel Aviv, with an algorithm that collects and analyzes social media posts and local news from cities.

Both events are still available to be accessed online.

Quotes from the Celebration of Progress
“The Audi e-tron GT is the beginning of a new era for Audi. Our aim is to shape the future of electric premium mobility. Love of detail, maximum precision, and design that points the way to the future show how much passion we at Audi put into designing and making vehicles.”

Hildegard Wortmann, Board Member for Sales and Marketing, AUDI AG

“With the Audi e-tron GT we are putting the DNA of Audi on the road. The Gran Turismo superbly reflects our innovative strength and our pioneering spirit. For us it is already part of a line of icons of the brand, alongside the Audi TT and the Audi R8.”

Henrik Wenders, Senior Vice President, Audi Brand, AUDI AG

“For me, progress means creating something new. Something that no one has ever done before in this form. Designing a fully electric vehicle is like this: the entire design process has to be thought through anew.”

Marc Lichte, Head of Design, AUDI AG

“The Audi RS e-tron GT is a milestone in the development of electrified high-performance models.”

Lucas di Grassi, Formula E driver and entrepreneur

“Electric mobility is the future. Of course the path to the goal is a long one. It’s great to see that Audi is taking this path with determination.”

Nico Rosberg, sustainability entrepreneur and Formula 1 world champion

#田媽媽 #台灣美食 #農村美食

Recently, I had the opportunity to head up to Chiayi County, where I explored three Tian Ma Ma locations. This is an incredible program, where local and rural people (particularly women) are given support to start their own businesses. The Taiwanese rural landscape is full of its own unique culinary and artistic spirit, so this program is a great way to cultivate that part of the culture.

During my two days in Chiayi, I was able to sample some incredible local food, and explore a pottery shop, all run by mothers and grandmothers. These Tian Ma Ma locations are scattered all around the island, and I encourage you to check out the links I've provided and check out a location near you!

不知道大家知不知道，其實我大學畢業時的第一份工作，就是來台灣教英語，當時就住在嘉義，這個地方在我心裡一直有個特別的位置。這一次，我騎著機車來到嘉義，準備探訪一些嘉義在地 田媽媽們的好手藝。

田媽媽是一群接受在農委會輔導的農村媽媽們，利用當地特色新鮮好食材，用媽媽們私房好手藝，在各個鄉村中，提供最道地的台灣媽媽美食給大家，對身為外國人的我來說，是探索各景點以外，與當地人互動，品嚐當地美食的最佳方式!

【田媽媽來送禮】
加入 @田媽媽 粉絲團就抽宜蘭蘭城晶英酒店雙人住宿一晚1名(價值約1萬)+來去田媽媽美食嘗鮮劵3名價值2千元 https://pse.is/comeon

田媽媽 https://reurl.cc/0ODbVM

📍墘窯休閒陶坊
地址：嘉義縣六腳鄉潭墘村75-12號
電話：05-3804222
詳細資訊：https://ezgo.coa.gov.tw/zh-TW/Front/Agri/Detail/946

📍田媽媽 QQ 米香屋
地址：嘉義縣六腳鄉蒜頭村190-9號
電話：05-3805306、05-3801393
詳細資訊：https://ezgo.coa.gov.tw/zh-TW/Front/Agri/Detail/855

📍東石采風味
地址：嘉義縣東石鄉蔦松村22-1號
電話：0910656722
詳細資訊：https://ezgo.coa.gov.tw/zh-TW/Front/Agri/Detail/877

AD / 農科院合作影片

5 Ab exercises that burn massive calories.

Training App: https://bit.ly/trainwithjordanapp

Note: This is not a spot-reduction video. I called this "Fat burning Abs exercise" is because these ab movements have a great cardio element in it, in other words, they will help you to burn more calories than any standard ab exercise.

Doing these exercises alone won't help you to get rid of your belly fat. Getting a defined six-pack ab is all about getting down to a low body fat level + a certain level of muscularity (your abdominal muscles). This routine only works if you train and eat right consistently (frequently up to 5 times a week), make sure you train every other body part with other bodyweight exercises or weights training.

The best and fastest way to achieve a defined six-pack ab is the combination with your diet, your day to day food routine. Cut down junk foods, and start eating more real/whole/healthy foods. It's not going to be easy and it's going to take some time. Be patient, and keep up the effort, and you will get there someday I promise. ;)

▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
Personal Training Web App: https://bit.ly/trainwithjordanapp

DISCLAIMER

The exercises and workouts provided in this video are for educational purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.

Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.

The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program,
if at any point during your workout you begin to feel faint, dizzy or have physical discomfort,
you should stop immediately and consult a physician.

#TrainWithJordan #JYtraining #IronMastery