正常就好

今天和朋友在通Line時聊到颱風天不能出去跑步會有焦慮感，我因為有目標要在將來不多的時間內達成，所以會因為沒練跑而焦慮，畢竟我還沒跑過42公里。雖然跑過30公里，也沒有不適，我還是認為跑馬拉松是有點傷身體的。所以我告訴朋友跑完今年這場就不再跑長距離的了，頂多就是半馬。

今年的體檢報告顯示我有竇性心摶過緩的現象，我知道這是耐力運動所造成的，很多耐力運動員都有心跳過慢的現象，我認為這沒什麼，反正又沒有任何不適，但今天我看了一篇文章，讓我覺得我先前的決定是對的。

這篇標題為”心跳太慢其實並不好”是翻譯自Science News的”A slow heartbeat in athletes is not so funny”，是一年多前發表的科學文章（請點標題連結）。英文標題會有funny 出現其實是很妙的，funny 是從funny channels 來的，而位於竇房結上的funny channels 則主控著心臟跳動的速度。

昨天教練讓我量體重體脂，體重重了1.5 公斤，體脂率11.8%，這都沒有太令人意外，以一般人的標準來看，我體脂本來就過低，比較引起我注意的是骨骼肌重（也就是肌肉重），我的骨骼肌重(25.9 Kg)快要超過正常範圍(21.5~26.2)了，我不禁納悶…超過會怎樣呢(從來沒聽人講肌肉過多會怎樣啊~)？畢竟現在年紀大了，還是喜歡自己的指數是在正常範圍內。

The Obstacle is You_Book 1

關於閱讀我已經懶散許久，至於多久我都不敢想了。昨天終於又上亞馬遜買了2本電子書，我的Kindle裡有一百多本，真正看完的算少數，沒想到我只花幾個小時的時間就把剛買的這本書看完了。我不是要說自己看書很快，而是這種事情以前幾乎沒發生過，其實這是本小書，才150幾頁，問題是這書真的很好看嗎？我覺得除了書內容還不錯外，作者的用字遣辭及簡潔的書寫方法有把我從懶散中揺醒。

看書名應該不難知道這本書在講什麼，總之是自我學習/勉勵類的書籍，它的章節有…

1.      Put a Dent in The Universe

2.      Live Like an Athlete and Champion Life

3.      Winner Loses More Often Than Losers

4.      Push Your Envelope

5.      Be the CEO of Your Life

6.      Adversity is your friend

7.      The Best Things in Life Aren’t “Things”

8.      Pain Serves You Well

9.      Drink Tea with Bill Gates

10.  Take the Road Less Traveled

11.  Time & Tide waits for No Man

第一章抬頭直接引用賈伯斯的經典名言，講的是人要找到自己的目標與熱情，儘你的全力往目標前進，進而去改變世界。

第二章雖然是以鍛練身體為內容，但也是可以應用在生活的其它方面。其中提到如果你只是每天隨便運動個十幾分鐘或光靠吃減肥保健品就想要有好的體魄，那只是自我麻醉罷了。

第三章講的是失敗為成功之母，不要怕失敗，它們都是你的養份。

第四章是不要自我設限，要勇於挑戰極限。

第五章，做自己的CEO，把自己當成事業來經營，為自己做出好的決定。

第六章，良藥苦口。不要害怕逆境，它是我們的好朋友，如果你沒被它打敗，那恭喜你，你更茁壯了。

第七章，生活中最美好的不是物質。物慾人人都有，而且永遠填不滿。但生命中無價的東西往往才是最美好的，最棒的是它們是免費的(如健康的身體，家人與朋友的愛，還有你的夢想)。有價有形的東西一旦毀了可以再建，錢可以再賺，但那些免費卻無價的東西一旦失去就失去了。

第八章，人生中的痛苦不是要打擊你而是要幫助你成長，所以不要逃避。

第九章，多多閱讀。多閱讀好書能啟發你，開闊你的視野。

第十章，勇於走難走的路。追隨者走大家都走的路，領袖則選擇難走的路。

第十一章，時間不等人。享受當下，把握每分每秒。Don’t count every hour in the day, make every in the day count.

以上只是簡單記錄書中章節大意，書的內容還是值得看的，如果你有Kindle，我會推薦這本書，現在才3美金。

安心還是壓力?

三位學生在倫敦青年科技大賽上因發明的變色保險套而獲奬。他們發明的保險套遇到特定病毒或細菌時會變色，可以提醒從事性活動的雙方...有問題囉！
雖然還沒量產，但已有保險套製造商有對此表示興趣了。

但，到底使用它會感到安心還是有壓力呢？嗯...是性活動比較豐富的比較有壓力吧！

男女有別

這是由兩位女生在街頭對男生所做的隨機騷擾實驗, 聽說這影片最近滿紅的(紅在國外).
我覺得挺有趣的.

一位健身教練的心路歷程(Evolution of a Strength Coach)

這是昨天教練丟給我的文章（作者是Michael Boyle），他要我幫他看一下這篇文章在講什麼。我把它大概翻譯了一下，放在這裡來，也算是記錄一下自己做了什麼事。我想，一般人可能對這個沒啥興趣，除非你是從事這個或本身很迷健身的人。

想看原文的請跳至本篇後半段。（有些地方我並沒有翻出來，看原文就知道）

最近發生的幾件事(什麼事作者沒明講)及在網路看到聽到的許多事讓我了解到, 所有的教練最終都會演變到同一個地步. 我觀察到一個趨勢，以前那些傳統健身的死忠派漸漸地能夠接受功能式訓練(functional training)。這不禁讓我想到兩方面 1. 為什麼我會想這麼做 2. 為什麼其它人取笑我

理由就是我老了, 健身教練這條路我比他們都走得遠。其實我們都在相同點起步，我們極可能也會結束在相同點。差別在我起步比較早，我相信所有的男性教練都會經歷下面的過程。

階段一: the bodybuilder

在這階段有人或許是想要在運動項目上有好的成績，但你我心知肚明，處在這階段的年輕人最主要的還是想在異性面前展現好身材。

階段二: the powerlifter

到了這個階段你會發現真正強壯的傢伙其實是看不起那些穿著背心對著鏡子欣賞自己手臂的那些人，於是年輕的bodybuilder(也就是第一階段的人)及未來可能是教練的那些人決定要努力做bench press以得到那些瞧不起自己的人的尊敬。卻又發現那些強壯的傢伙壓根瞧不起不做腿部訓練的人，於是這些原本處於第一階段的人很快就進化到第二階段powerlifter.

處於此階段的人是不會承認錯誤的(指有關訓練)。通常這個階段會持續2-3年或是直到第1次重大傷害發生。處於此階段, 你是真的喜歡做重訓，你會非常注重飲食，也非常勤勞地去訓練，絕不會偷懶，而且幾乎每週都在進步。雖然你的技巧不是很完美，但你能做得很重。在這個階段的你可說是最有男子氣概了。你會嘲笑不做back squat及硬舉的人。

第三階段: 受傷的powerlifter

通常是背傷或肩傷開啟了第三階段，有時嚴重時甚至需要開刀。你知道以前那些可以做很重的日子已不在，但表面卻拒絕承認。你會上網去查資料，尤其是如何治癒等方面的資訊，你發誓一定要恢復往日風光。同時私底下你會開始看有關預防受傷的書，也開始探索運動熱身及肢體活動力等領域。在第三階段的結尾，你開始為以前你嘲笑的前輩感到抱歉，你了解到他們就和你的父母一樣，只是比較老但卻比較有智慧。

第四階段: the functional training guy

大部份的人最終會走到第四階段，在這個階段我們了解到我們仍然能夠做訓練，只是沒辦法像以前那樣做很重了。你會當個旁觀者看著從第一階段到第二階段的人做訓練。並試著提出警告(建言)，但他們只是笑一笑，不太鳥你。此時你心裡能想的話就是 - 等你50歲還能講話再聯絡吧。

年輕男生只想要在年輕女孩面前展現雄風，當然也想在其它年輕男生面前示強。這些都是無法避免的，我們只能希望這個能過程加速通過，為的是減少有人受傷/痛苦。

      Evolution of a Strength Coach

Michael Boyle

A few recent events have made me realize that all strength coaches will eventually evolve to the same place. Like many of us, I listen and read a great deal from the internet. One trend that I have seen is that some of the previously "hard core" guys are gradually embracing the corrective exercise/ functional training side of the coin. This made me realize: 
1- Why I think the way I do
2- Why others make fun of me
The reason I think the way I do and the reason lots of the "hardcore" guys make fun of me is because I am old. I am further along the evolutionary trail of the strength coach. You see, we all start at about the same place and we probably all end up at the same place. I just started my journey sooner. In fact I am in year 32 of my evolution. For me phase 1 of the Evolution of the Strength and Conditioning Coach, The Bodybuilder, was actually in the 1970's. I saw Boyer Coe guest pose at a show in Connecticut and wanted to be the next Frank Zane. If you don't know who those guys are, it's OK. You are just too young. 
The truth is almost all male strength coaches and personal trainers go through the evolutionary process listed below. 
Stage 1- The Bodybuilder.
Face it, we all started here. Maybe we wanted to get better at sports but what we really wanted in our teens was to look better for girls. To do this we picked up a muscle magazine, joined the local gym , copied the routines and began bodybuilding. The beauty of this stage is that we knew it all. We bombed and blitzed our way to success as Joe Weider looked on from the pages of Muscle and Fiction. 
Stage 2- The Powerlifter
At the onset of stage two the bodybuilder realizes that the really strong guys in the gym don't give him the time of day. In fact, the truly strong guys laugh at him in his tanktop as he admires his arms in the mirror. The young bodybuilder and future strength coach is determined to get some respect so he really works on his bench press to gain that respect. What he then realizes is that these strong guys don't respect anyone with no legs and a big bench. The bodybuilder soon evolves to the powerlifter. As in stage one we still know it all but what we know is different. We realize that what we thought we knew in stage 1 was not quite as true as we thought. At this stage we never admit any mistakes though. Stage two lasts for 2-3 years or until the first major injury. In this time period you really fall in love with the weightroom. You become diligent about diet and not missing training days and you get stronger almost every week. Your training partners cheer you on. Your technique is not perfect but you are moving big weight. Usually in stage 2 you also decide to enter a meet. A meet is great reality therapy. Your 315 bench done in "all you" form with just a bit of an arch and bounce becomes a 275 pause bench. Your "parallel" squats suddenly expose your lack of knowledge of geometry. Usually you bomb in the squat in your first meet and resolve to return a much better lifter. In stage two you are your most macho. You laugh at anyone doesn't do back squats and deadlifts and post frequently to internet forums. All posts mention how strong you are and usually include some line that belittles those who don't lift heavy iron. 
Stage 3- The Injured Powerlifter.
This stage begins with a bad back or a sore shoulder and usually lasts through one or two surgeries. Stage three is like denial in the substance abuse world. You realize that your days of lifting huge weights are coming to an end but you refuse to say it out loud. Your searches of the internet now focus on healing your wounds. You vow to make a comeback. Often, you have surgery and attempt to lift in a meet again. Like a guy repeatedly slamming his fingers in the car door, you can't wait to get back under the bar. 
You learn about ART, MAT and a bunch of other therapies that seem to have guys names. You also begin to sneak a few looks at books on injury prevention and heaven forbid, you begin to explore things like warm-up and mobility. At the end of the injured powerlifter stage you begin to apologize to those older and wiser that you made fun of and called names. You realize that much like your parents the guys you taunted on internet forums were just older and wiser. 
Stage 4- The Functional Training Guy.
Most of us end in stage four. Usually we have a few scars from our time in stage three putting off the inevitable. In stage four we realize that we can still train however, the days of trying to pick up the heaviest thing you can lift goes by. You become an innocent bystander watching car wrecks as you see the young guys move from stage 1 to stage 2. You try to warn them but they laugh at you and go into their chat rooms and make fun of you. All you can think of is "call me when you are fifty and we can talk". 
The truth is evolution and development are both inevitable. Young men will always want to impress young women. They will also, in a very primal way, want to impress other young men. We can only hope to speed the evolution and save people some pain. As you read this hopefully you will see yourself in one of these stages and intervene. Next time you get ready to "lay it on the line" ask yourself why. 
Michael Boyle is a Boston based strength coach, and a partner in http://www.strengthcoach.com the worlds leader in strength and conditioning on the internet. He has been in stage four for almost thirty years. Boyle has had one shoulder surgery, two knee surgeries and has a bad back. His best lifts in the late seventies when he was in stage 2 were 275 Bench 475 Squat and 475 Deadlift. These were done with an Inzer belt and a wrestling singlet.

Be careful what you wish for

Completing a marathon is one of my wishes for 2015. I aimed at overseas marathons at that time.

Now my wish is almost granted. The rest depends on my efforts.

God bless me.

(Anyone will join the event and need a companion please consider me for it.)

丟石頭以前

還記得她嗎？經歷過轟動一時的90 年代白宮緋聞事件，她回來了，變漂亮了，長智慧了，很不簡單。這是去年她在TED 的演講，講的是網路霸凌。



約翰福音中提到一群猶太人抓到一位行姦淫的婦人，按照摩西的律法他們是可以用石頭把婦人打死的，但耶穌對他們說：你們當中誰是沒有罪的，誰就可以先拿石頭打她。

眾人聽見這話，從老到少，一個一個的都出去了...

請注意，是從老到少，所以年紀大的人比較能領悟耶穌的提醒，認清自己也是罪人，是沒有資格丟出石頭的。

For those who are suffering from cyber-bullying, please be strong.