[Research & Study] 4 Common Workout Mistakes [source: Shape magzine]
1. Forgetting to Stretch Before Workout Sessions Even if you're pressed for time, you should always warm-up and stretch before workout sessions. Try using a foam roller to loosen up since you shouldn't lift weights with cold muscles. "Rolling out your muscle tissue before you train is critical for optimal blood flow, muscle contractions and releasing muscle adhesions and knots," says Ashley Borden, a Los Angeles-based celebrity trainer. 2. Overtraining Workout mistakes can also occur if you exercise too frequently. "The body is a machine that responds best to consistency; it's not a reservoir you can fill up with calories and burn all in one day," says Borden. Focus on the specific body part you're training and give your body enough time to recover. 3. Choosing the Wrong Workout That stripper aerobics class you enrolled in might not be suited for your ability and fitness goals. "Don't do a workout because it's popular or because your favorite celebrity recommends it—it needs to be right for your body," adds Borden. You want to make sure you're not only selecting the right exercises for your skill, but that you have the correct form too. Ensuring you have the right technique will help you prevent injury. 4. Dehydration Workout mistakes can also happen if you're not properly hydrated or haven't eaten enough. Fluids and proper nutrition are essential for performance and stamina. "If a client shows up dehydrated or hungry, I give them a protein shake, water or an energy bar to make sure they consume calories and re-hydrate before we start training," says Borden.
Diet: Breakfast:harvest porridge with skim milk, black coffee Lunch: brown rice, tomato with eggs, mapo tofu Snack: apple, strawberries, blueberries, pineapple Dinner: four courses at a steak house Drink: a glass of red wine Exercise: 15 min weight training30 min treadmill Got a cold a couple of days ago, getting worse Jan. 16 (Sun.)
以下是引用tinytoy在1/16/2011 11:46:00 PM的发言： Congras, partner!!! I hope I am half self-disciplined as you have been. [此贴子已经被作者于2011/1/16 23:47:57编辑过] Thanks! Exercise can be an addiction. I feel heavy and clumsy if I don't exercise as planned. My hubby joked to me yesterday, he has to find a rehab center for me soon.
Kick-boxing: 50 min. (Today is kick-boxing new release - 3 instructors in class to demonstrate ! ~Aw~) Abs/core: 22 min. (push-ups: 40, Captain's chair: 30, crunches: 180-200, planks) Stretch: 5 min.
Exercise: 20 mins weight training 45 mins walking on treadmill [此贴子已经被作者于2011/1/23 10:50:38编辑过] 很好呀! 如果mm体力可以的话, 在跑步机上walking的速度不要低于4.0mph, 最好再加点incline.
Week 11 (Jan. 16-22): 0 (no weight change) ~ 进入平台期了!
Jan. 23 (Sun.)
Diet: Breakfast: 1 slice whole wheat toast(90), 1 poached egg(70), 1/2 cup mixed berries(black berries, raspberries, black berries-35), 1 M coffee(30) [sub ttl:225] Snack: 1/2 scoop whey protein shake(45) Lunch: 4 oz steamed white fish (120), stir-fry bean sprouts(40, 3g Protein; 7g Carbohydrate; 0mg Cholesterol; 7mg Sodium), 1 bowl shrimp congee(65+4x6.7/shrimp=92) [sub ttL:252]
Snack: 1.5块黑森林蛋糕(510), 1 L 咖啡(35), 1 M. pear(75) [sub ttl:620] Dinner: clear pork bone and squid soup(85), 1/2 roasted red pepper stuffed with rice and ground beef(143), a few brussels sprouts(25), 4 spears boiled asparagus(25), tomato+cucumber salad(25) [sub ttl:303] Drink: 2 cups coffee(M+L), 3 cups water, 1 cup protein shake, 2 cups green tea
Total calorie intake: 1,445 (蛋糕吃完了! 净心了)
Exercise: 100 min. 1) Warm up: 30 min. treadmill (2.3 miles, 223 cal. jogging @5.2-5.4mph, power [email protected] with incline 4) 2) Weight training: 28 min.
Diet: Breakfast: 1 pc whole wheat toast with 1 Tbsp almond butter(90+90=180), 8 oz oatmeal(166), 1 L mild organic coffee(30) [sub ttl: 376] Snack: 1 M pear (75) Lunch: stir-fry green beans(50g, have butter-70), mixed veggi(broccoli, carrots -40), spicy chicken breast strips(50-60g~105), 4-5 Tbsp rice(60) [sub ttl:275] ~ 太难吃了, 扔了一半
Snack: 1 M. coffee(30), 1 square dark chocolate(30), 1 yogurt with blue berries(35+25=60),1 pack Pringles Stix(90) [sub ttl:210] Dinner: 2块蘑菇烧鸡胸肉(70), 2-3 oz清蒸white fish(60), 3Tbsp白米饭(45), arugula salad with dried cranberries(15+25+dressing-30=70), 1小碗猪排+squid豆腐汤(80), 1小块蛋糕(300) [sub ttl:625] Drink: 2 cups coffee (L+M), 5 cups water, 1 cup green tea
Total calorie intake: 1,561 (明天要控制一下饮食了! 好日子暂停两天.)
Exercise: 71 min. Treadmill: 65 min. (5.25 miles, 522 cal. Jogging @5.4-6.0mph, power walk @4.0-4.1mph with incline 5) Stretch: 6 min. [此贴子已经被作者于2011/1/24 20:50:13编辑过]
Diet: Breakfast: 2 slices whole wheat toast with fried egg(180+120=300), 1 L coffee(35) [sub ttl:335] Snack: 1 M organic apple(80) Lunch: 1 big salad (similiar to this Tuesday - 301) ~ high in protein Snack: 1 M coffee(20) Dinner: Seafood restaurant (545) Starter: 1 cheddar bay biscuit (150) Appetizer: 1/2 serving caesar salad with wood-grilled shrimps (1/2x620=310) Main: Mussels steamed with white wine, diced tomatoes and basil (70) Dessert: 1/2 cup coffee (15) Drink: 2.5 cups coffee(L+M+S), 6 cups water, 3 cups green tea
Total calorie intake: 1,281 (在饭馆里想吃得健康, 太难了!)
Exercise: 72 min. 1) Kick-boxing: 45 min. (skipped stretch session): love the Russian hip hop moves and "Diva". 2) Weight training: 20 min.
Dinner: foodcourt - 2 oz grilled salmon with lemon sauce(130), boiled green beans(30), half cup Korean sweet potato noodles(180), 4-5 Tbsp rice(65), half pack of Pringles Stix(1/2x90=45), 5 chips(50) [sub ttl:500] Drink: 2 cups coffee(L+M), 4 cups water, 3 cups green tea, 2 cups vanilla red tea
Total calorie intake: 1,151 (嗷?! 居然没吃够!! 晚上喝了一肚子茶, 现在什么都吃不下了! 明天煲个鸡汤补一补)
Exercise: 71 min. Treadmill: 65 min. (5.45 miles, 550 cal., [email protected], power walk @4.1 with incline 5) Stretch: 6 min. [此贴子已经被作者于2011/1/29 10:42:46编辑过]
Diet: Breakfast: two slices of whole wheat toasts, almond, yogurt, walnuts, dates Lunch: chili soup, apple Snack: walnuts, almonds, dates Dinner: fish soup, chicken, asparagus, winter melon, strawberries, blackberries Drink: coffee, evian Exercise: whole day cross country ski in upstate new york
====================================================================================
鸡血分界线...
现在爬下了... 腿和腰好酸... 明天不好的话, 就歇一天, 或者做做yoga 拉伸一下.
[此贴子已经被作者于2011/1/13 22:13:11编辑过]
今天中午上kickboxing课的时候, 我正好站在大喇叭下面, 强劲的音乐震得我先是头疼随后是兴奋, 我象打了鸡血一样, 转腰, 踢腿, 出拳的幅度和速度都比以前大, 快, 狠. 99%的动作直接上advanced level. 汗如雨下, 口干舌燥....真是爽啊 !!! 快结束的时候查了一下心跳: 166. 没有跟班做拉伸, 跑去温柔了20分钟的椭圆机, 这才cool down下来了.
====================================================================================
鸡血分界线...
现在爬下了... 腿和腰好酸... 明天不好的话, 就歇一天, 或者做做yoga 拉伸一下.
[此贴子已经被作者于2011/1/13 22:13:11编辑过]
赞打鸡血～～
赞打鸡血～～
Diet:
Breakfast: 1/2 whole grain carrot orange muffin(185), 1 hard-boiled egg(70), 1 L coffee(35) [sub ttl:290]
Snack: 1 S. organic apple(55)
Lunch: Steamed cod(186), steamed green beans+corns+carrots(1.5 cup-48), 4-5Tbsp white rice(78) [sub ttl:315]
Snack: 1 S. organic apple(55), 1 M. coffee(25), 1 fat-free yogurt(35), 15 grape tomatoes(20) [sub ttl:135]
Dinner: 希腊餐馆 - pita gyros sandwich (590), 8-10 fries(110), salad(cucumber, tomato, no feta cheese-35), 1 S. Greek coffee(25) [sub ttl:760]
Drink: 3 cups coffee(L+M+S), 7 cups water
Total calorie intake: 1,555 (晚餐太腐败了!)
Exercise: 72 min.
Treadmill: 65 min. (5.33 miles, 536 cal, jogging @5.2-6.0mph; power walk @4.0 with incline level 5)
Stretch: 7 min.
[此贴子已经被作者于2011/1/17 7:13:56编辑过]
[Research & Study] 4 Common Workout Mistakes
[source: Shape magzine]
1. Forgetting to Stretch Before Workout Sessions
Even if you're pressed for time, you should always warm-up and stretch before workout sessions. Try using a foam roller to loosen up since you shouldn't lift weights with cold muscles. "Rolling out your muscle tissue before you train is critical for optimal blood flow, muscle contractions and releasing muscle adhesions and knots," says Ashley Borden, a Los Angeles-based celebrity trainer.
2. Overtraining
Workout mistakes can also occur if you exercise too frequently. "The body is a machine that responds best to consistency; it's not a reservoir you can fill up with calories and burn all in one day," says Borden. Focus on the specific body part you're training and give your body enough time to recover.
3. Choosing the Wrong Workout
That stripper aerobics class you enrolled in might not be suited for your ability and fitness goals. "Don't do a workout because it's popular or because your favorite celebrity recommends it—it needs to be right for your body," adds Borden. You want to make sure you're not only selecting the right exercises for your skill, but that you have the correct form too. Ensuring you have the right technique will help you prevent injury.
4. Dehydration
Workout mistakes can also happen if you're not properly hydrated or haven't eaten enough. Fluids and proper nutrition are essential for performance and stamina. "If a client shows up dehydrated or hungry, I give them a protein shake, water or an energy bar to make sure they consume calories and re-hydrate before we start training," says Borden.
[此贴子已经被作者于2011/1/14 22:48:18编辑过]
Diet:
Breakfast: 1 slice whole wheat toast(90), 1 poached egg(70), 1 pc turkey bacon(35), 1 L coffee(30) [sub ttl:225]
Snack: 1 square black chocolate(80% -27)
Lunch: Fried noodles with veg & shrimps(502)
Snack: 1 pack Pringles Stix(90), 1 S. Mandarin orange(45), 7-8 pcs rice crackers(70) [sub ttl:205]
Dinner: 7-8块清蒸小排骨(120), 炒芥菜(70), 1 碗陈皮清鸡汤(72), 5小块椒盐鸡翅/腿(去皮-110), 4勺白米饭(70), 1杯咖啡(25) [sub ttl:467]
Drink: 2 cup coffee(L+M), 2 cups green tea, 4 cups water
Total calorie intake: 1,426. (太多carb和零食. 明天要控制好饮食!)
Exercise: No gym exercise - Rest.
Abs/Core: 21 min. (upper abs-4x12; lower-4x12; obliques-5x15; planks: 3 sets; back: 3 sets, push-ups: 30)
Stretch: 1 min.
Massage: 90 min.
[此贴子已经被作者于2011/1/17 7:16:14编辑过]
Week 10 (Jan. 9-15) weight-in: - 0.6 lb
三围(Jan. 1-15): Bust: no change; Waist: -1cm; Hips: -2cm.
Jan. 16 (Sun.)
Diet:
Breakfast: 1小碗银耳莲子汤(85), 1片全麦吐司(90), 1 M. 咖啡(30) [sub ttl:205]
Lunch: 5-6小块蒸排骨(107), 炒芥菜(45), 3小块椒盐鸡翅/腿(去皮-82), 1大碗白粥(64) [sub ttl: 298]
Snack: 1 M. 咖啡(30), rice crakers(70), 1 L. fuji苹果(110), 1小碗银耳莲子汤(85) [sub ttl:295]
Dinner: 越南牛肉米粉(1/2米粉-370), 两口pepperoni pizza(70) [sub ttl:440]
Drink: 2 cups coffee (M+M), 5 cups water, 2 cups green tea
Total calorie intake: 1,238.
Exercise: 2 hours
跑步机: 35 分钟(3.02迈, 305卡, [email protected]; [email protected] with incline level 5)
Arc. Trainer: 31 分钟(350卡, Program: Hill interval-1.1)
Bicycle: 31 分钟(205卡, Program: Random - level 7-9)
Captain's chair: 3x10
Chair crunches: 3x10 (15lb)
Stretch: 12 min.
[此贴子已经被作者于2011/1/17 7:12:49编辑过]
Diet:
Breakfast:harvest porridge with skim milk, black coffee
Lunch: brown rice, tomato with eggs, mapo tofu
Snack: apple, strawberries, blueberries, pineapple
Dinner: four courses at a steak house
Drink: a glass of red wine
Exercise:
15 min weight training 30 min treadmill
Got a cold a couple of days ago, getting worse
Jan. 16 (Sun.)
Diet:
Breakfast: purple yam, veg/fruits smoothie Snack: strawberries, blueberries, grapefruit
Lunch: sashimi lunch with brown rice
Snack: apple, strawberries, blueberries, pineapple, golden orange
Dinner: winter melon, egg and tomato soup, brown rice
Drink: black coffee, skim latte
Exercise:
NO other than organizing my books
Feeling really bad in the morning, but am definitely getting better in the late afternoon
[此贴子已经被作者于2011/1/16 23:47:57编辑过]
Jan. 15 (Sat.)
Exercise:
15 min weight training
30 min treadmill
Got a cold a couple of days ago, getting worse
Jan. 16 (Sun.)
Feeling really bad in the morning, but am definitely getting better in the late afternoon
Take care. Keep warm and drink tons of water. Rest till you are 100%.
Congras, partner!!! I hope I am half self-disciplined as you have been.
[此贴子已经被作者于2011/1/16 23:47:57编辑过]
Thanks! Exercise can be an addiction. I feel heavy and clumsy if I don't exercise as planned. My hubby joked to me yesterday, he has to find a rehab center for me soon.
Diet:
Breakfast: 1 small whole wheat bagel(200), 1 M coffee(30) [sub ttl: 230]
Snack: 1 S.fruit cup(grapefruit+orange+kiwi-60)+ 1/2 Tbsp sunflower seeds&1/2 Tbsp walnuts(48), 1 fat-free yogurt(35) [sub ttl:143]
Lunch: 1 Bento box with salmon+carrots+cucumber+avocado rice paper rolls & gama sauce (168)
Snack: 1 L fuji apple(110), 1 pack Pringles Baked Wheat Stix(90), 1 M coffee(30) [sub ttl: 230]
Dinner: 5块卤鸭(去皮-30x5=150), 2 oz盐水鸡胸(75), 白灼芥兰(25), 4勺米饭夹青豆(70), 1碗清鸡汤(74), 1小碗银耳莲子枸杞汤(65), 1小杯咖啡+1 rice stick(20+30) [sub ttl:509]
Drink: 3 cups coffee(M+M+S), 2 cups green tea, 4 cups water
Total calorie intake: 1,280 (Control coffee intake!)
Nutrition Fact for 1 piece Chinese Braised Duck (with skin)
Calories
33
Sodium
44 mg
郑重说明我不是给Pringles做广告的哈!
ｆｅｎｎｇｅ还是一如继往地控制自己的嘴。。
ｆｅｎｎｇｅ还是一如继往地控制自己的嘴。。
诶, 不控制不行啊. 我严重怀疑我目前进入瓶颈期了. 再坚持一个星期看看.
牢骚一句: 管嘴比坚持运动难多了! 我何时才能到斧头帮的境界:多吃多练还好身材呢???
诶, 不控制不行啊. 我严重怀疑我目前进入瓶颈期了. 再坚持一个星期看看.
我觉得你控制的过于低了。。。是不是影响代谢了？而且你这么长时间都是这样低的摄入量，身体可能不高兴了
突然想起来了，我们ｃｒｏｓｓｆｉｔ的教练说过，如果你每天的摄入量都是一样的低，效果反而不好。要波浪形，不要让身体产生习惯，就是要个别几天高一下，然后再低下来。
我觉得这招儿好像有的时候挺管用。。。。
Diet:
Breakfast: 1 slice whole wheat toast(90), fried eggs(150), 1 L coffee(35) [sub ttl:275]
Snack: 1 S. bowl white fungi with lotus seeds, dates & goji berries(65)
Lunch: Bento Box - (2 oz grilled chicken breast with Teriyaki sauce-100, 1 small serving salad no dressing-25, 4 salmon/shrimp rice paper rolls-120, 2 shrimp rolls-70, 1 Tbsp goma sauce-30) [sub ttl:345]
Snack: 1 pack Pringles Stix(90)
Dinner: 4-5块清蒸排骨(100), 4-5小块椒盐鸡翅/腿(去皮-90), 白灼芥兰(25), 一口香菇上海青(30), 1碗大虾粥(6个虾x6.5+75=114), 1 S. 咖啡(20), 大半包Pringles Stix(70) [sub ttl:449]
Drink: 3 cups coffee(L+M+S), 6 cups water
Total calorie intake: 1,389 (翻了一个小波浪, 嘿嘿!)
Exercise: 69 min.
Elliptical: 32 min. (311 cal. Program: Cross Country Training)
Bicycle: 31 min. (225 cal. Program: Cross Training + Interval: level 1- 14)
Stretch: 6 min.
[此贴子已经被作者于2011/1/19 22:06:15编辑过]
突然想起来了，我们ｃｒｏｓｓｆｉｔ的教练说过，如果你每天的摄入量都是一样的低，效果反而不好。要波浪形，不要让身体产生习惯，就是要个别几天高一下，然后再低下来。
大波浪飘过~
我觉得你控制的过于低了。。。是不是影响代谢了？而且你这么长时间都是这样低的摄入量，身体可能不高兴了
敖! 身体竟敢对抗我 - 党中央??!! 哎, 还是听老妖姐的话, 对"地方"怀柔一下吧...
[此贴子已经被作者于2011/1/19 21:50:26编辑过]
突然想起来了，我们ｃｒｏｓｓｆｉｔ的教练说过，如果你每天的摄入量都是一样的低，效果反而不好。要波浪形，不要让身体产生习惯，就是要个别几天高一下，然后再低下来。
我今天做了一下research, 姐姐说的有道理呀: 身体一但适应了一成不变的饮食和运动习惯后, 减肥增肌的效果就会变缓. 再加上我体重减轻了二十几磅后, 身体所需要的热量减少了, 但是我的饮食并没有改变, 所以减肥的速度就慢下来了, 也就是说进入或正在进入"平台期"了. 要不断地挑战身体, 变换花样才能调动身体的积极性, 度过平台期啊! 谢谢老妖姐的指点! MUA...
我觉得这招儿好像有的时候挺管用。。。。
谢谢花mm! 我打算调整一下饮食和锻炼的pattern, 坚决抵抗平台!
[此贴子已经被作者于2011/1/19 21:51:31编辑过]
大波浪飘过~
现阶段我只能先制造一些小波浪, 偶而兴一个大波涛...
敖! 身体竟敢对抗我 - 党中央??!! 哎, 还是听老妖姐的话, 对"地方"怀柔一下吧...
[此贴子已经被作者于2011/1/19 21:50:26编辑过]
大波浪飘过~
我看成了 大波飘过~
饮食:
增加早餐和上午的snack, 减少下午snack.
三餐和水果要多变换花样.
热量摄取不停留在固定范围. 每周treat自己一次, 贿赂一下body.
运动的日子增加热量摄取, 保证>1,300卡; 休息的日子进食控制在1,200-1,300卡.
饮水量大于7杯/天.
运动:
多尝试不同的cardio器械.
经常改变运动强度, 速度和combination.
每两周调整一下workout plan.
多学习anatomy for exercise. 有效合理地锻炼不同的肌肉群.
每周锻炼5次, 避免over-training.
欢迎大家补充! 多谢!
[此贴子已经被作者于2011/1/20 21:00:05编辑过]
我看成了 大波飘过~
哈哈~~
对抗平台策略:
饮食: 增加早餐和上午snack, 减少下午snack. 三餐和水果要多变换花样. 饮水量大于7杯/天. 热量摄取不停留在固定范围.
运动: 多尝试不同的cardio器械, 经常改变运动强度, 速度和combination. 多学习anatomy for exercise. 有效合理地锻炼不同的肌肉群.
欢迎大家补充! 多谢!
[此贴子已经被作者于2011/1/19 22:44:07编辑过]
还有可以偶尔cheat身体一下，以为好日子来了，哈哈。。。
Diet:
Breakfast: 1 cup organic skim milk (250g-91), 4 pcs sushi (4 California rolls-4x35=140 with raw fish on top: 2 thin slices prawns-13, 2 slices yellowfin tuna-20 & 2 slices wild salmon-36, 209) [sub ttl:300]
Snack: 1 pack Pringles Stix(90) , 1 L coffee(25) [sub ttl:115]
Lunch: 3 oz baked talipia with mushrooms and wine sauce(185 - 39% fat, 6% carb, 55% protein), 1.5 cup boiled mixed veggi (green/yellow beans, baby corns, carrots-118) [sub ttl:303]
Snack: 1 fat-free yogurt(35), 1 M. coffee(20), 1 bowl white fungi soup(65), 1 M. fuji apple(95) [sub ttl:215]
Dinner: 半个全麦club pita(70, 100g去皮BBQ鸡胸肉-200, 黄瓜+蕃茄-20, 1片低盐火鸡bacon-35), caesar沙拉(20+少量bacon bits-35, dressing-40), 1小杯咖啡(20) [sub ttl:440]
Drink: 3 cups coffee(L+M+S), 1 cup skim milk, 7 cups water
Total calorie intake: 1,373.
Exercise: 77 min.
Kick-boxing: 50 min. (Today is kick-boxing new release - 3 instructors in class to demonstrate ! ~Aw~)
Abs/core: 22 min. (push-ups: 40, Captain's chair: 30, crunches: 180-200, planks)
Stretch: 5 min.
[此贴子已经被作者于2011/1/20 21:42:39编辑过]
还有可以偶尔cheat身体一下，以为好日子来了，哈哈。。。
好办法: 对身体要折腾和怀柔一起抓! 已经加进"策略"里了. 多谢yoyo !
我记得我们教练说的是第四天上要提高总摄入量。然后三天，五天调整。另外，增加蛋白质摄入。我觉得你体重降了这样多，肌肉肯定也增加了不少，如果吃得跟不上，估计会消耗你的肌肉了
谢谢妖精姐的建议! 我在重量练习的当天, 通常会大量补充蛋白, 但是练有氧的日子里就不太注意了. 计划是以后在锻炼的5天里要增加蛋白的摄取, 尽量保证protein, fat, carb和蔬菜, 水果的平衡. 我要肌肉啊啊啊~~~!
发现你每天喝很多咖啡啊 decaf 的嘛？
大部分时候不是decaf. 我是咖啡专业户, 上学时养成的恶习, 至今改不掉. 早上不喝醒不了, 下午不喝干不动, 晚上的那杯纯属享受. 前一阵子基本上控制在每天2杯, 最近有点失控了. 要警惕了! 争取用绿茶替代咖啡. 每天最多2杯!
Diet:
Breakfast: 1 poached egg(70), 1 whole wheat toast(90), 1 M coffee(30) [sub ttl: 190]
Lunch: Japanese Restaurant - 1 small salad(25), 1 bowl chicken udon with seaweed(skinless grilled chicken-390), 1 small raw tofu cold dish(25), 1 piece yam tempura(70) [sub ttl: 510]
Snack: 1 pack Pringles Stix(90), 1 L coffee(35), 1 M. pear(76) [sub ttl:201]
Dinner: 4 oz grilled salmon(232), cucumber+tomato salad(18+dressing-30), 1 cup brussels sprouts(65), 1/2 turkey sausage(50) [sub ttl:395]
Drink: 2 cups coffee(M+M), 3 cups green tea, 3 cups water
Total calorie intake: 1,296
Exercise: no gym exercise
Shopping/walking: 5.5 hours (比跑步还累!)
逛街给自己买的: Zara 豹纹衬衣1件, 1本Diet/Fitness书, 1瓶hair mask(Rusk) ~ 实在不值得啊!
[此贴子已经被作者于2011/1/21 21:20:27编辑过]
你还是应该放开吃两天，然后再降低。不骗你，一放开吃两天，体重一下子会掉两三磅。
据说这样的原理是欺骗你的身体，说：看，我偶尔还是会大吃大喝的，你可不要对我失去希望进入节能状态哦。就是要能及时刹车，不要成惯性就好了。。
发现你每天喝很多咖啡啊 decaf 的嘛？
他吃那么少，不喝多点咖啡，能量哪里跟得上？
据说这样的原理是欺骗你的身体，说：看，我偶尔还是会大吃大喝的，你可不要对我失去希望进入节能状态哦。就是要能及时刹车，不要成惯性就好了。。
就是，我一旦少吃到了一定时间，体重就不反映了，然后大吃两天，体重刷地就掉了两三磅。绝得很
多吃好办! 明天我就放开了吃! 家属乐坏了, 正在这儿盘算明天吃什么呢! 目前他的建议包括:
早餐: 麦当劳McMuffin套餐
Snack: 蛋糕
午饭: 牛排+薯条
Snack和晚餐: 正在孕酿中...
他吃那么少，不喝多点咖啡，能量哪里跟得上？
我的咖啡瘾有好几年了. 减肥之前是一天三杯: 两大杯+1中杯. 去年夏天下决心控制咖啡了. 我可是品咖啡的专家啊, 家里有espresso maker, Bosch's Tassimo. 嘎嘎!
多谢紫雨和老妖姐!
多吃好办! 明天我就放开了吃! 家属乐坏了, 正在这儿盘算明天吃什么呢! 目前他的建议包括:
早餐: 麦当劳McMuffin套餐
Snack: 蛋糕
午饭: 牛排+薯条
Snack和晚餐: 正在孕酿中...
靠，也不是这么吃的。。吓死人。你别一下子就往３０００，４０００吃啊。２０００多点就行了。
靠，也不是这么吃的。。吓死人。你别一下子就往３０００，４０００吃啊。２０００多点就行了。
哈哈。。。。
靠，也不是这么吃的。。吓死人。你别一下子就往３０００，４０００吃啊。２０００多点就行了。
我第一眼看到也是这个反应，哈哈。你这又是蛋糕又是薯条的，FAT能量都很高而且没有多少营养的，还是换成健康营养一些的东西吧。
俺知错了. 今天没有吃薯条和麦当劳大叔, 不过7了蛋糕了(1块半黑森林). 过"好日子"的想法一但进驻了大脑就难控制料... 哈哈!
Diet:
Breakfast: 2片全麦吐司夹低糖果酱(180+35=215), 1 M.咖啡(25) [sub ttl: 240]
Snack: 逛街没吃
Lunch: Mediterranean小馆子 -3 oz grilled chicken(skinless-141), parsley沙拉(45), Caesar沙拉(45), chickpeas 沙拉(1/4 cup-70), 1 Tbsp hummus(27), 1/2 Tbsp garlic tahini(1/2x59=30), 1个全麦pita(140), 2-3块青椒, 罗卜pickles(30) [sub ttl:528]
Snack: 1.5 块黑森林蛋糕(1.5x340=510), 1 M 咖啡(25) [sub ttl:535]
Dinner: Home-made Italian: 1 roasted big red pepper stuffed with rice & beef in spicy sauce(246), 6 spears boiled asparagus(35), 1 pack Pingles Stix(90) [sub tt:371]
Drink: 2 杯咖啡(M+M), 4杯水, 4杯绿茶
Total calorie intake: 1,674 (过瘾! 蛋糕好解谗啊! 才发现今天没吃水果. 不过吃了蛋糕啦! 满足中...)
Exercise: No gym exercise.
1) 逛街:3 小时(买了去年时尚版大热的Zara蕾丝白背心和1件装嫩的小熊T-shirt, 给老妈买了件皮衣)
2) Abs/core+拉伸: 23 分钟 (planks: 3 sets; crunches:180-200; back: 3 sets)
[此贴子已经被作者于2011/1/22 21:33:50编辑过]
Diet:
Breakfast: one whole wheat toast with almond butter, dates, walnuts, black coffee, yin er soup
Lunch: egg white omelet with spinach, mushroom and salad
Snack: pineapple
Dinner: brown rice, fish soup, lamb meet ball soup with spinach
Exercise: 20 mins weight training 45 mins walking on treadmill
Jan. 23 (Sun.)
Diet:
Breakfast:red bean soup, bird nest soup, pine apple, black coffee
Lunch: brown rice, lamb meatball and spinach soup, chicken soup
Dinner: two slices of whole wheat pizza
Exercise:
[此贴子已经被作者于2011/1/24 13:48:18编辑过]
谢谢老妖姐, yoyo 和紫雨的热心和好建议!
俺知错了. 今天没有吃薯条和麦当劳大叔, 不过7了蛋糕了(1块半黑森林). 过"好日子"的想法一但进驻了大脑就难控制料... 哈哈!
吃是可以的只要不是太频繁, 还要控制好portion. 因为不经常吃, 每次吃"fatty food", 都觉得好享受啊!
Jan. 23 (Sun.)
Exercise:
20 mins weight training
45 mins walking on treadmill
[此贴子已经被作者于2011/1/23 10:50:38编辑过]
很好呀! 如果mm体力可以的话, 在跑步机上walking的速度不要低于4.0mph, 最好再加点incline.
Jan. 23 (Sun.)
Diet:
Breakfast: 1 slice whole wheat toast(90), 1 poached egg(70), 1/2 cup mixed berries(black berries, raspberries, black berries-35), 1 M coffee(30) [sub ttl:225]
Snack: 1/2 scoop whey protein shake(45)
Lunch: 4 oz steamed white fish (120), stir-fry bean sprouts(40, 3g Protein; 7g Carbohydrate; 0mg Cholesterol; 7mg Sodium), 1 bowl shrimp congee(65+4x6.7/shrimp=92) [sub ttL:252]
Snack: 1.5块黑森林蛋糕(510), 1 L 咖啡(35), 1 M. pear(75) [sub ttl:620]
Dinner: clear pork bone and squid soup(85), 1/2 roasted red pepper stuffed with rice and ground beef(143), a few brussels sprouts(25), 4 spears boiled asparagus(25), tomato+cucumber salad(25) [sub ttl:303]
Drink: 2 cups coffee(M+L), 3 cups water, 1 cup protein shake, 2 cups green tea
Total calorie intake: 1,445 (蛋糕吃完了! 净心了)
Exercise: 100 min.
1) Warm up: 30 min. treadmill (2.3 miles, 223 cal. jogging @5.2-5.4mph, power [email protected] with incline 4)
2) Weight training: 28 min.
Pec. fly: 3x10 (35-40lb)
Delt. fly: 3x10 (35lb)
Dip: 20 (with 85lb assistance)
Chin-up: 20 (with 85lb assistance)
Lat pulldown: 4x10 (40lb)
Chest press: 3x10 (30lb)
Seated row: 3x10 (25lb)
Hip Adductor: 3x10 (90lb)
Ab crunches: 3x12 (30-35lb)
Captain's chair: 3x12
3) Arc trainer: 30 min. (350 cal. Program: Hill Interval)
4) Stretch: 12 min.
[此贴子已经被作者于2011/1/24 20:31:25编辑过]
Diet:
Breakfast: 1 pc whole wheat toast with 1 Tbsp almond butter(90+90=180), 8 oz oatmeal(166), 1 L mild organic coffee(30) [sub ttl: 376]
Snack: 1 M pear (75)
Lunch: stir-fry green beans(50g, have butter-70), mixed veggi(broccoli, carrots -40), spicy chicken breast strips(50-60g~105), 4-5 Tbsp rice(60) [sub ttl:275] ~ 太难吃了, 扔了一半
Snack: 1 M. coffee(30), 1 square dark chocolate(30), 1 yogurt with blue berries(35+25=60),1 pack Pringles Stix(90) [sub ttl:210]
Dinner: 2块蘑菇烧鸡胸肉(70), 2-3 oz清蒸white fish(60), 3Tbsp白米饭(45), arugula salad with dried cranberries(15+25+dressing-30=70), 1小碗猪排+squid豆腐汤(80), 1小块蛋糕(300) [sub ttl:625]
Drink: 2 cups coffee (L+M), 5 cups water, 1 cup green tea
Total calorie intake: 1,561 (明天要控制一下饮食了! 好日子暂停两天.)
Exercise: 71 min.
Treadmill: 65 min. (5.25 miles, 522 cal. Jogging @5.4-6.0mph, power walk @4.0-4.1mph with incline 5)
Stretch: 6 min.
[此贴子已经被作者于2011/1/24 20:50:13编辑过]
很好呀! 如果mm体力可以的话, 在跑步机上walking的速度不要低于4.0mph, 最好再加点incline.
谢谢 fengge~ 感冒一周没有锻炼，一下子开始跑步体力上好像跟不上。今天争取回到常规锻炼。
it's so cold these few days. Keep warm
[此贴子已经被作者于2011/1/24 13:48:55编辑过]
Jan. 24 (Mon.)
Breakfast: red bean soup, black coffee, a mouthful of cheese cake,
Snack: fuji apple
Lunch: veg wonton
Dinner: flounder tofu soup, steamed fish, asparagus, brown rice,dates,walnuts
Exercise:
30 mins weight training 20 mins treadmill
[此贴子已经被作者于2011/1/24 21:58:48编辑过]
谢谢 fengge~ 感冒一周没有锻炼，一下子开始跑步体力上好像跟不上。今天争取回到常规锻炼。
it's so cold these few days. Keep warm
[此贴子已经被作者于2011/1/24 13:48:55编辑过]
Thanks, you too, keep warm and drink more hot water.
靠，也不是这么吃的。。吓死人。你别一下子就往３０００，４０００吃啊。２０００多点就行了。
这哪有3000...这我专家阿..哈哈哈哈
他吃那么少，不喝多点咖啡，能量哪里跟得上？
她这是黑咖啡吧..热量这么低..俺一杯有半杯是伴侣..三勺糖..俺这才叫补能量..她这叫burn..haha
她这是黑咖啡吧..热量这么低..俺一杯有半杯是伴侣..三勺糖..俺这才叫补能量..她这叫burn..haha
不是黑咖啡. 我喝咖啡毛病多: 不喝速溶的, 不加糖, 不放伴侣, 不喜欢cream. 要喝brewed 咖啡, 脱脂奶加1-2勺, 或者2%的牛奶加1勺. 咖啡颜色不能黑吓吓, 也不能太浅. 咳, 每次在不是self-service的地方买咖啡我都是要黑咖啡, 牛奶separate. 自力更生, 自己搭配, 不能招人厌啊!
这哪有3000...这我专家阿..哈哈哈哈
~大波浪肯定是专家! 哈哈~
不是黑咖啡. 我喝咖啡毛病多: 不喝速溶的, 不加糖, 不放伴侣, 不喜欢cream. 要喝brewed 咖啡, 脱脂奶加1-2勺, 或者2%的牛奶加1勺. 咖啡颜色不能黑吓吓, 也不能太浅. 咳, 每次在不是self-service的地方买咖啡我都是要黑咖啡, 牛奶separate. 自力更生, 自己搭配, 不能招人厌啊!
你们谁来喝我做的越南冰咖啡..能肥死..要half half配炼乳..哈哈..不过真得很好喝
昨天下定决心痛定思痛，开始减肥，今天看了mm的帖子更有动力了，就是这零下几十度的天气减肥真的是一种挑战，加油 ！！！向mm学习
mm, 那就从今天开始锻炼. 加油!
fengge mm, 我又来找动力了，你真是太牛了，经常能锻炼100分钟。。。。
周末不赶时间, 比较放松, 锻炼得也开心. 时间不知不觉就过去了. 再加上还可以逃避做饭, 嘿嘿!
ｆｅｎｇｇｅ快去欢迎浮云会的姐妹，被我忽悠的参加纽约半马，而且被我忽悠到健身房了
fengge在纽约？=)
你们谁来喝我做的越南冰咖啡..能肥死..要half half配炼乳..哈哈..不过真得很好喝
haha...我还是喜欢黑咖啡，从小习惯了
ｆｅｎｇｇｅ快去欢迎浮云会的姐妹，被我忽悠的参加纽约半马，而且被我忽悠到健身房了
啊, 在哪儿哪儿? 我在健身房的版面上找了一大圈没看见浮云会啊??? 老妖姐, 快来给指路!
你们谁来喝我做的越南冰咖啡..能肥死..要half half配炼乳..哈哈..不过真得很好喝
这个我在越南饭馆里喝过, 好喝呀! 咖啡力度和牛奶浓度都很高. 喝一杯就觉得很满足! 谗了...口水中...
fengge在纽约？=)
俺不在大苹果, 在农村里混饭吃呢: 土狼屯(Toronto).
岁数不大，眼神不好。。
http://forums.huaren.us/showtopic.aspx?boardid=341&topicid=880084
岁数不大，眼神不好。。
forgot to refresh my screen.
Diet:
Breakfast: 1 slice whole wheat toast with almond butter(90+80=170), 1 cup unsweetened organic soy milk(80), 1 L coffee(30) [sub ttl: 280]
Snack: 1/2 roasted red pepper stuffed with rice & ground beef(143)
Lunch: a big salad (2 oz chicken breast strips-65, spring mix+spinach+cucumber+cherry tomatoes +peppers +celery stalks-40, 1 Tbsp kidney beans-41, 1 Tbsp chickpeas-45, 3 cocktail shrimps-20, 1 Tbsp walnuts-40, 1 Tbsp dressing-50) [sub ttl:301] ~ high protein !
Snack: 1 pack Pringles Stix(90), 1 M organic apple(80), 1 M coffee(25), 1 fat-free yogurt(35) [sub ttl:230]
Dinner: 烟熏三文鱼tortillas卷(鱼-100+1.5个tortillas-120), 1大块烤鸡胸(40), 1小份arugula沙拉(10+dried cranberries-20, dressing-30), 2-3勺炒米饭(45), 几片sunchips(70) [sub ttl:435]
Drink: 2 cups coffee(L+M), 6 cups water
Total calorie intake: 1,389 (明天要创造一个浪谷.)
Exercise: 69 min.
Elliptical: 36 min. (335 cal, Program: Hill Climbing, heart rate at cross ramp level 10 & resistance 12: 171!)
Abs/Core: 25 min. (planks: 3 sets, crunches: 160-180, push-ups: 20)
Stretch: 8 min.
[此贴子已经被作者于2011/1/25 21:17:41编辑过]
俺不在大苹果, 在农村里混饭吃呢: 土狼屯(Toronto).
Diet:
Breakfast: red bean soup, a spoon of almond butter, dates, walnuts, black coffee, bird's nest soup
Lunch: apple with fat free fage
Snack: fuji apple
Dinner: beef stew, veg soup, brown rice
Drink: fiji water two bottles so far, green tea
Exercise:
none, forgot to bring my shorts
[此贴子已经被作者于2011/1/26 11:39:47编辑过]
是地! 土狼屯象个联合国. 神马吃的都有的卖! 每年夏冬两季的餐馆节: Winterlicious, Summerlicious. 不过墨西哥餐馆和北美特色的diner远不如美国啊!
是地! 土狼屯象个联合国. 神马吃的都有的卖! 每年夏冬两季的餐馆节: Winterlicious, Summerlicious. 不过墨西哥餐馆和北美特色的diner远不如美国啊!
瞧这个名字给起的。土狼屯
其实你离纽约很近的，过来跑半马吧，你的体力耐力绝对够了
哈哈! yoyo 正在浮云会的楼里忽悠我呢! 我已经回话了. 老妖姐快去看!
Diet:
Breakfast: bird's nest soup, dates, walnuts, whole wheat toast with almond butter, veg smoothie, black coffee
Lunch: chick dumplings and spinach dumplings
Dinner: shrimp, clam with tofu and veg, beef, purple brown rice snack: apple, yogurt
Drink: fiji water
Exercise:
20 mins treadmill in the morning
[此贴子已经被作者于2011/1/27 13:32:35编辑过]
Diet:
Breakfast: 1 S whole wheat bagel(200), 1 hard-boiled egg(70), 1 L coffee(35) [sub ttl:305]
Lunch: Salmon rice paper roll Bento box(185), 8 oz meso soup(79; fat-3.18g, carb-7.35g, protein-5.69g) [sub ttl:264]
Snack: 1 fat-free yogurt(35), 1 S cup mixed berries(30) 1 S coffee(25), 1/2 cup grapes(70), 1 pack Pringles Stix(90) [sub ttl:250]
Dinner: [sub ttl: 515]
Appetizer: 4 Bruschetta (whole wheat bread, garlic, tomatoes, olive oil, basil, onion -220), sunchips(70)
Main: 4 oz pan-fried salmon(135), salad(15+dried cranberries-20, canned orange-25, dressing-30)
Drink: 2 cups coffee(L+S), 6 cups water, 3 cups green tea
Total calorie intake: 1,334 (晚上吃多了!)
Exercise: No gym exercise. Rest.
Stairs: 293 stairs x 1
[此贴子已经被作者于2011/1/26 22:33:53编辑过]
Diet:
Breakfast: dates, walnuts, whole wheat toast with almond butter, veg smoothie, black coffee snack:1 slice of apple, orange
Lunch: tofu and pidan, clam, shrimp, brown rice snack: apple, dates, protein water
Dinner: apple yogurt almond butter veg wild salmon
Exercise:
1 hr riverside park snow trail walking
33 mins treadmill 300 cal
[此贴子已经被作者于2011/1/27 20:33:29编辑过]
Diet:
Breakfast: 2 slices whole wheat toast with fried egg(180+120=300), 1 L coffee(35) [sub ttl:335]
Snack: 1 M organic apple(80)
Lunch: 1 big salad (similiar to this Tuesday - 301) ~ high in protein
Snack: 1 M coffee(20)
Dinner: Seafood restaurant (545)
Starter: 1 cheddar bay biscuit (150)
Appetizer: 1/2 serving caesar salad with wood-grilled shrimps (1/2x620=310)
Main: Mussels steamed with white wine, diced tomatoes and basil (70)
Dessert: 1/2 cup coffee (15)
Drink: 2.5 cups coffee(L+M+S), 6 cups water, 3 cups green tea
Total calorie intake: 1,281 (在饭馆里想吃得健康, 太难了!)
Exercise: 72 min.
1) Kick-boxing: 45 min. (skipped stretch session): love the Russian hip hop moves and "Diva".
2) Weight training: 20 min.
Incline shoulder press: 3x10 (30lb)
Lat pulldown: 3x10 (37.5lb)
Pec. fly: 3x10 (30lb)
Chin up: 20 (assisted weight: 85lb)
Dip: 20 (assisted weight: 85lb)
Chest press: 3x10 (30lb)
Seated row: 3x10 (35lb)
3) Stetch: 7 min.
[此贴子已经被作者于2011/1/28 15:19:25编辑过]
Diet:
Breakfast: 8 oz oatmeal (166), 1 L coffee(35) [sub ttl: 201]
Lunch: 3oz steamed fish(160), boiled mixed veggi(green beans, corns, carrots-75), 4-5 Tbsp rice(65) [sub ttl:300]
Snack: 1 yogurt(35), blueberries+black berries(30), 10 strawberries(40), 1 M coffee(25), 1/2 rice crispy(20) [sub ttl:150]
Dinner: foodcourt - 2 oz grilled salmon with lemon sauce(130), boiled green beans(30), half cup Korean sweet potato noodles(180), 4-5 Tbsp rice(65), half pack of Pringles Stix(1/2x90=45), 5 chips(50) [sub ttl:500]
Drink: 2 cups coffee(L+M), 4 cups water, 3 cups green tea, 2 cups vanilla red tea
Total calorie intake: 1,151 (嗷?! 居然没吃够!! 晚上喝了一肚子茶, 现在什么都吃不下了! 明天煲个鸡汤补一补)
Exercise: 71 min.
Treadmill: 65 min. (5.45 miles, 550 cal., [email protected], power walk @4.1 with incline 5)
Stretch: 6 min.
[此贴子已经被作者于2011/1/29 10:42:46编辑过]
哈哈! yoyo 正在浮云会的楼里忽悠我呢! 我已经回话了. 老妖姐快去看!
你来吗？我去看你。 =）
你来吗？我去看你。 =）
谢谢tinytoy mm, 太感动了! 可惜今年我不能去纽腰半马啊. 今天我看了一下我一月份的跑步记录, 只有一次>6 迈, 居然用了80分钟, 太逊了! 别人跑半马的只用了110分钟! 差得真是十万八千里呀! 我打算天气转暖了以后, 多在户外跑步, 训练一段时间后先跑一个10K试试深浅... 有机会去大苹果的话, 我一定来嚎一嗓子告诉mm哈!
The Machine: Percentage of Glute Muscles Activated:
Treadmill (jogging) 49% (冠军!)
Elliptical 33%
Treadmill (walking) 24%
Stair Stepper 24%
Recumbent Bike 6%
一直以为椭圆机和楼梯机最练glute. 不过, 运动的glute muscles 比例大不等于练翘pp最有效吧? 困惑中...
[此贴子已经被作者于2011/1/28 21:29:46编辑过]
Diet:
Breakfast: 3个mini 法式牛角包(3x70=210), 1个荷包蛋(70), 1 L 咖啡(30) [sub ttl:310]
Lunch: 1小碗越南牛肉米粉(吃了半份米粉-370), 1小份白灼芥兰(20), 半包Pingles Stix(50) [sub ttl:440]
Snack: 1 L 咖啡(30), 1.5个米花棒(35), 5个草莓(5x6=30), 1颗Ferrero巧克力(60), 1根香蕉(105) [sub ttl:260]
Dinner: 1碗乌鸡汤(76), 牛肉炒苦瓜(120), 白灼上海青(35), 4-5勺米饭(70) [sub ttl:301]
Drink: 2 杯咖啡(L+L), 5杯水
Total calorie intake: 1,311 (下午嘴没停过!)
Exercise: 100 分钟
1) 椭圆机: 65 分钟 (613卡, Program: Cross contry training)
2) Abs/core: 25 分钟
crunches: 300
push-ups: 30
planks: 3 sets
lower back: 3 sets
3) Stretch: 10 分钟
[此贴子已经被作者于2011/1/29 20:58:11编辑过]
你还没回国度假呀？
春节那天还有一个项目要交工,不准假. 2月5号的飞机, 到家都初四了.
[此贴子已经被作者于2011/1/30 13:50:56编辑过]
Diet:
Breakfast: two slices of whole wheat toasts, almond, yogurt, walnuts, dates
Lunch: chili soup, apple
Snack: walnuts, almonds, dates
Dinner: fish soup, chicken, asparagus, winter melon, strawberries, blackberries
Drink: coffee, evian
Exercise: whole day cross country ski in upstate new york
春节那天还有一个项目要交工,不准假. 2月5号的飞机, 到家都初四了.
还能赶上十五
Jan. 29 (Sat.)
Exercise:
whole day cross country ski in upstate new york
That's so cool ! I tried skiing several times, still at beginner level.
Measurements (Jan. 16-29 ~ 2 weeks): Bust: -1 cm; Waist: -1 cm; Hips: -1 cm.
Jan. 30 (Sun.) ~ at work
Diet:
Breakfast: 2 slices whole wheat toast with 1 Tbsp almond butter(180+90=270), 5 strawberries(30), 1 L coffee(35) [sub ttl: 335]
Lunch: 2 whole wheat wraps with grilled chicken breast strips, lettuce & tomato, no sauce (2x170=340). 1 M coffee(25) [sub ttl:365] ~ high in protein!
Snack: 1 banana(110), 1 fat-free yogurt(35), 10 raw almonds(69) [sub ttl:214]
Dinner: 2 块红烧鸡胸肉(去皮-65), 清蒸white fish(71), 白灼香菇上海青(50), 2个蒜蓉大虾(35), 4-5Tbsp白米饭(65), 1大碗紫菜猪排汤(105), 1块黑巧克力(30) [sub ttl:421]
Drink: 2 cups coffee(L+M), 5 cups water
Total calorie intake: 1,335.
Exercise: 71 min.
1) Treadmill: 30 min. (2.35 miles, 230 cal, jogging @5.0-5.2mph; power walk @4.1 with incline level 5-7)
2) Weight Training: 32 min.
Pectoral fly: 3x10 (40lb)
Delt. fly: 3x10 (40lb)
Chest Press: 3x10 (25lb)
Seated row: 3x10 (35lb)
Shoulder press: 3x 8 (15-20lb)
Lat pulldown: 3x10 (40lb) - wide grip & reverse grip
Pull up/Chin up: 3x 8 (80-90 assistance weight)
Dip: 3x 8 (80 assistance weight)
Chair crunch: 3x10 (15lb)
Hip adduction: 3x10 (90lb)
3) Stretch: 9 min.
[此贴子已经被作者于2011/1/30 22:02:07编辑过]
还能赶上十五
谢谢yoyo的positive thinking! 最近这段时间因为不能按时回国过年我本来就有些怨气. 老板又经常摆出一幅 I-do you a favour-for the vacation 的嘴脸, 真是不开心! yoyo 的想法对呀, 还是要乐观一点, 赶不上初一, 咱还可以赶上十五!
喜欢你的新头像! 动感+inspiring!
[此贴子已经被作者于2011/1/30 22:00:26编辑过]