Leon Bailey is only the 2️⃣nd Aston Villa player to come as a substitute, score, & then be substituted in a Premier League match, after Julian Joachim against Derby County in September 2️⃣0️⃣0️⃣0️⃣❗
⭐⭐⭐
Brief ❗

Stay lean and healthy! 🌟

Besides exercise regularly, I also make sure that my nutrition is on point. However, due to my busy schedule, sometimes I may not have the time to cook and might opt for unhealthy food choices. Hence, Ujuwon AiO meal shake really comes in handy, it’s highly nutritious, low in calories and it keeps me full for a long time too.

I substituted my breakfast and dinner with AiO Meal Shake and it helps me feel full and keep my calories intake low as each shake is only 98 calories! It’s really yummy with a velvety-smooth, thick texture and easy to drink. 😋
#elanafoodie
#aiomealshake #ujuwontrushake
#mealreplacement #mealshake
#staylean #leanbody

【奧林匹克式舉重動作不能捨棄的理由】

分享《The System: Soviet Periodization Adapted for the American Strength Coach》書中對奧林匹克式舉重的看法。該書的作者們並沒有否定專項訓練的重要性，但強調現階段(美國許多力量教練)用其他動作「取代」奧林匹克式舉重是不智的作法，主要的理由是上膊和抓舉能訓練到「大範圍動作」與「全身性」的「爆發力」與「速度」。下面附上原文、我的譯文和懸垂式上膊的訓練側拍影片：
--
#以下為譯文，最後附上原文，若有發現翻譯不到位或有問題的地方，非常歡迎也希望各界指正！
--

近年來，隨著人們越來越重視力量訓練中的安全性，以及所謂的「專項力量」訓練，奧林匹克式舉重動作已不再受到許多力量教練的青睞。主要的理由是，如果運動員不是要參加奧林匹克舉重比賽，有更好的爆發力訓練動作可以選，它們更容易轉化為運動賽場上的成績，而且這些動作不用移動那麼大的重量，所以對身體的壓力與風險會低很多。

為了甩開風險，有許多擲藥球或更有創意的動作已經在許多運動團隊的力量課表中取代上膊、抓舉、挺舉。在我們看來，這個鐘擺甩得太遠了，這些動作一直都能培養出世界上最強、最具爆發力運動員，現在卻要完全捨棄，實在太過極端。

我們要瞭解奧林匹克式舉重動作的主要目的是：通過「大範圍的動作」（特別是下肢）在全身產生最大的爆發力。

專攻奧林匹克式舉重選手和特別注重專項力量訓練的選手，這兩者的訓練課表，你最常發現的區別是：舉重選手是透過大範圍且快速的動作來訓練下肢；換言之，後者的動作幅度大都比較小。很多教練出於善意，使用了許多替代舉重的練習動作，但這些練習並沒有辦法達到舉重動作所需的柔韌性、協調性與力量輸出。

使用奧林匹克式舉重動作可以訓練到關節在較大彎屈幅度時的爆發力和穩定度，那也是身體在賽場上可能會碰到的幅度。(譯者註：當然對純跑者和泳者來說就並非如此了，不過自行車選手和大部分的球類運動相當符合)

一位運動員在進行完整的抓舉、挺舉時，如果進步太快或是沒有經過正確的指導再加上大重量，的確會導致受傷。但所有的訓練動作都是這樣，只要進階太快、操作不當或重量太重都會受傷，所以問題不在動作，而在於教練沒讓運動員準備好。

像美式足球或籃球這種運動的動作幅度很大，執行動作時需要高度的柔軟度與力量；在提升這些能力上，奧林匹克式舉重動作會比擲藥球的訓練更有效率。這些動作並不危險，只要你能先評估他們的身體是否有能力安全完成這些動作，事先對舉重動作進行規劃與指導，以及循序漸近地增加重量和動作難度，那麼很多顧慮都會消失。

當你能有效且適當地進行奧林匹克式舉重訓練，你會發現它的好處遠遠大於缺點。

(但作者也強調並不是每個人一開始都適合練奧林匹克式舉重動作)

一開始先別進行大量且高強度的奧林匹克式舉重訓練，最好先等到運動員們至少已經練了幾年之後才能大量的練。如果他們在早期要發展爆發力，可在運動員學習和改善舉重動作時先進行「跳躍」與「增強式訓練」。

無論什麼動作，練熟了動作的技術之後，接下來「速度」是第一位。雖然體育界很重視力量和肌肥大，但力量所表現出來的速度才是真正分出運動員實力差異的關鍵所在。

在健力（powerlifting）比賽中，動作的速度並不重要，目標是舉得更重，不管花多長時間，比賽結果只看重量。但在美式足球場上，最強壯的線鋒球員若不能迅速將力量轉化為控制對手防守球員的能力，他們就不能算是成功的進攻組球員。同理，一位能肩推數百磅重的鉛球選手，如果他不能用全身的力量來加速擲出鉛球，他也將無法把獎牌帶回家。

--
#原文如下
THE OLYMPIC LIFTING CONTROVERSY

In recent years with the increasing emphasis on safety in strength training and what is termed “sport specific” training, the Olympic lifts have fallen out of favor with many strength coaches. The argument is that if you are not competing in Olympic lifting, there are better options for training explosive strength that translate more readily to sports performance, without the risks and strain inherent in rapidly moving heavy weights.

Variations of medicine ball throws or more creative exercises have taken the place of cleans, snatches, and jerks in the strength programming of many teams as coaches try to reduce those risks. In our opinion, the pendulum has swung too far away from using the movements that have consistently produced the strongest and most explosive athletes in the world.
The main goal of the Olympic lifts is to generate maximal power and explosive strength in the entire body through large ranges of motion, particularly for the lower extremities.

The differences you will most often find between the training regimen of an Olympic weightlifter and of athletes performing more “sport specific” training are that weightlifters consistently take the lower extremities through high-speed, large range-of-motion exercises. Many of the substituted movements and exercises used by a well-intentioned strength coach do not come close to demanding and developing the flexibility, coordination, and force output demanded by the weightlifting exercises.

It is true that subjecting an athlete to a full snatch or jerk with a substantial amount of weight without the proper instruction or progression will often result in injury. However, that holds true for any exercise. It is not the fault of the exercise, but rather the coach’s fault for failing to prepare the athlete to succeed.

Dynamic sports like football or basketball require suppleness and strength expressed through large ranges of motion; the Olympic lifts are more effective at facilitating those qualities than a medicine ball toss. If you assess an athlete to be physically capable of performing the movements safely and if the lifts are programmed and coached effectively and progressed in both weight and complexity, many concerns diminish.

You will discover that when implemented effectively and appropriately, the benefits of the Olympic lifts far outweigh the drawbacks.

A significantly high volume of Olympic lifting is best left to the athletes with at least a few years of training under their belts. For developing athletes such as these, the power and explosive qualities can be addressed through jumping or plyometric training as the Olympic lifts are coached and refined over time.
After mastering technical efficiency and form, no matter what the movement, speed should always be the priority. Although strength and muscle hypertrophy are important in the world of sports, the rapid expression of that strength is what separates athletes on the field of play.

In the sport of powerlifting, the speed of the movement is not critical. The goal is to lift the maximum weight, however long it takes. On the football field, the strongest linemen will rarely succeed if they cannot rapidly translate that strength to control an oncoming defender. A shot putter who can military press hundreds of pounds will not take home a medal without the ability to explosively accelerate the entire body to throw the shot.
(extracted from page 101~102)
--
若有發現翻譯不到位或有問題的地方，非常歡迎也希望各界指正！

濃厚美味しい本格ティラミスの作り方
本格的な感じで作りますが、簡単お手軽な作り方も紹介しています

市販のビスケットでインスタントコーヒーを使い、卵黄なしでも作れますのでぜひ～


【材料】
サヴォイアルディ(市販のビスケットで代用可)
・卵黄　2個
・グラニュー糖(卵黄用)　15g
・卵白　2個
・グラニュー糖(卵白用)　30g
・薄力粉　50g
・粉糖　適量

ザバイオーネ
・卵黄　2個
・グラニュー糖　25g
・マルサラ酒(甘口)　40g
(ラム酒やアマレットなど他の洋酒でもOK)

ザバイオーネ・クリーム
・マスカルポーネチーズ　200g
・グラニュー糖　50g
・ホワイトチョコ(お好み)　20g
・ザバイオーネ　全量
・マルサラ酒　お好みの量
・生クリーム　150g

エスプレッソ液
・エスプレッソ(濃いめのインスタントやドリップコーヒーで代用可)
・グラニュー糖　お好みの量
・マルサラ酒　お好みの量

仕上げ
・ココアパウダーやコーヒーパウダー　適量

【準備】
・粉糖、薄力粉はふるって使う
・オーブンを180℃に予熱する
・クリームを作る少し前にマスカルポーネを常温に出しておく

【作り方】
1. 【サヴォイアルディ/180℃に予熱】ボウルに卵黄2個・グラニュー糖15gを泡立て器ですり混ぜる
2.　別のボウルに卵白2個を入れて白っぽくなるまで泡だて、グラニュー糖30gのうち半分を入れて泡立てる
3.　ツヤが出てきたら残りのグラニュー糖を加え、角が立つまで泡立てメレンゲを作る
4.　卵黄の方にメレンゲの半量を入れてざっと馴染むまで混ぜ、薄力粉50gをふるい入れる
5.　ヘラに持ち替えて粉っぽさが無くなる直前くらいまでさっくり切り混ぜ、残りのメレンゲを加える
6.　あまり泡を潰さないように切り混ぜ、なめらかに混ざったら丸口金をつけた絞り袋に入れる
7.　オーブン用シートを敷いた天板に棒状に絞り出し、粉糖を全体にふるいかけ、消えた頃にもう1回粉糖をふるいかける
8.　180℃に予熱したオーブンで20～25分を目安に、軽く色づくまで焼いて冷ましておく
9. 【ザバイオーネ】ボウルに卵黄2個・グラニュー糖25g・マルサラ酒40gを合わせて混ぜる
10.　鍋で加熱した沸騰しないくらいのお湯で湯煎にかけ、混ぜながら70℃程度まで温める(より殺菌を意識するなら80℃)
11.　温度が上がると泡が消えとろみつく、湯煎から外し好みでふんわり泡立ててもOK
12. 【ザバイオーネ・クリーム】ボウルにマスカルポーネチーズ200gをほぐし、グラニュー糖50gをすり混ぜる
13.　溶かしたホワイトチョコ20g・ザバイオーネをなめらかに混ぜ、好みでマルサラ酒も加え混ぜる
14.　生クリーム150gを軽く角が立つまで泡だて、↑に半量ずつ加えてなめらかに切り混ぜる
15. 【エスプレッソ液】エスプレッソor濃い目に作ったコーヒーに、好みでグラニュー糖・マルサラ酒を混ぜておく
16. 【仕上げ】容器にサヴォイアルディ(ビスケット)を敷き、エスプレッソ液を染み込ませる(もしくは染み込ませてから容器に入れる)
17.　ザバイオーネ・クリームを入れて均し、エスプレッソ液を染み込ませたサヴォイアルディ→ザバイオーネ・クリームと重ねていく
18.　冷蔵庫で冷やし固め、仕上げにココアパウダーやコーヒーパウダーをふるいかけて出来上がり

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▼サブチャンネル(料理実験チャンネル)
https://www.youtube.com/channel/UCqIW0OHh8k2np5ZNz3wz8sg
▼ブログ
http://www.ikashiya.com/
▼Twitter
https://twitter.com/sakihirocl
▼Instagram
https://www.instagram.com/sakiyamahiroshi/

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↓using translation software.

[Ingredients]
Savoie Ardi (store-bought biscuits can be substituted)
・Two egg yolks
・Granulated sugar (for the egg yolk) 15 g
・Egg whites 2 pieces
・Granulated sugar (for egg whites) 30 g
・Cake flour 50 g
・Powdered sugar as needed

Zabaione
・Two egg yolks
・Granulated sugar 25 g
・Marusara Sake (sweet) 40 g
(You can also use other foreign liquors such as rum or amaretto.)

Sabaione Cream
・Mascarpone cheese 200 g
・Granulated sugar 50 g
・White chocolate (optional) 20 g
・Sabaione total amount
・Marsala Sake, as much as you like
・Heavy cream 150 g

espresso solution
・Espresso (strong instant or drip coffee can be substituted)
・Granulated sugar as much as you like
・Marsala Sake, as much as you like

Finish
・Appropriate amount of cocoa powder or coffee powder

[How to make]
1. [Savoie Hardy/Preheat to 180 °C] Mix 2 egg yolks and 15 g of granulated sugar with a whisk.
2. Add 2 egg whites in a different bowl and whip it until it becomes whitish. Add half of 30 g of granulated sugar and whip it.
3. Add the rest of the granulated sugar when it glazes. Whip it until it peaks to make a meringue.
4. Add half of the meringue to the egg yolk and mix it until it blends in. Sift in 50 g of weak flour.
5. Switch to a spatula and lightly mix it until the powdery feel is gone. Add the rest of the meringue.
6. Mix it so it doesn't crush the bubbles too much. Add it in a piping bag with a round cap when it mixes smoothly.
7. Squeeze it out into a stick shape on a baking sheet covered with baking paper. Sift the powdered sugar entirely. Sift it once again when it disappears.
8.Bake it in the oven preheated to 180 °C for around 20 to 25 minutes until it lightly browns then let it cool.
9. [The Baione] Mix 2 egg yolks, 25 g of granulated sugar, and 40 g of marsala sake in a bowl.
10. Boil it in hot water heated in a pot until it doesn't boil. Warm it to around 70 °C as you mix it (80 °C if you want to sterilize more).
11. The bubbles will disappear and thicken when the temperature rises. You can remove it from the hot water and whip it softly if you'd like.
12. [The Baione Cream] Loosen 200 g of mascarpone cheese in a bowl and mix in 50 g of granulated sugar.
13. Mix 20 g of melted white chocolate and zabaione smoothly. Add marsala sake if you'd like and mix it.
14. Whisk 150 g of whipped cream until it lightly forms peaks. Add half of it at a time to ↑ and mix it smoothly.
15. [Espresso liquid] Mix granulated sugar and marsala sake to your liking with espresso or strong coffee.
16. [Finish] Lay out the savoie aldi (biscuit) in the container and let it soak in the espresso liquid (or let it soak then put it in the container).
17. Add the Xabione cream and flatten it. Layer it with Savoiardi soaked with espresso then Xabione cream.
18. Chill it in the fridge to harden it. Finish it off by sifting cocoa powder or coffee powder and it will be complete.

足本食譜： https://bit.ly/3s573ZC

材料：
隔夜方包6片/牛角包4個
牛油100克
鮮奶 2杯/忌廉 2杯
雞蛋 5隻
糖半杯
可入焗爐朱古力粒半杯
註：牛奶可以用忌廉代替，亦可以一半忌廉一半鮮奶

做法：（可選擇用麵包或牛角包做布甸）
1.隔夜乾麵包去皮切塊
2.牛油加熱，淋進麵包塊中備用
3.牛角包切細備用
4.雞蛋加糖攪拌至糖完全溶解，然後加入鮮奶
5.亦可加熱一半牛奶煮溶糖放涼，加入另一半牛奶及雞蛋拂勻
6.加入麵包或牛角包浸1小時
7.預熱焗爐180℃，焗半小時左右
8.可隨意加入朱古力粒粒或者提子乾

Bread Pudding

Ingredients:
Overnight bread/croissants 4 pcs
Butter 100g
Milk/cream 2 cups
Eggs 5 pcs
Sugar ½ cup
Oven-use chocolate chips ½ cup
Note: Milk can be substituted with cream, or you can use half milk half cream.

Steps:
1. Remove crust on 1-day old dried bread and cut into slices.
2. Melt butter, pour over sliced bread.
3. Cut croissants into pieces and set aside.
4. Add sugar to eggs, beat mixture until sugar has melted, add milk to the mixture
5. Instead of step 4, you can heat half the milk with sugar until melted and let the mixture cool. Beat eggs with the remainder of the milk, and mix with the sugar and milk mixture.
6. Soak bread or croissants in milk mixture for 1 hour.
7. Preheat oven to 180°C, bake for half an hour.
8. Can add chocolate chips or raisins depending on your preference.

===================================

? 8折全年睇《蘋果》即慳$121！
現有日費訂戶亦可轉訂? http://bit.ly/2YwE3Ma ?
訂閱《飲食男女》YouTube： http://bit.ly/2Md5V2k
Facebook： http://bit.ly/2MJejcp
Instagram： http://bit.ly/2EA3qpR

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#Son姐煮場 #麵包布甸 #甜品食譜 #方包用途 #麵包布甸做法
#飲食男女 #StayHome #WithMe #跟我一樣 #宅在家

飲食男女 打卡大街小巷搵食地圖
https://hk.adai.ly/e/gPF0DIjsB9

《蘋果》每日為你增值 立即訂閱
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食譜： https://bit.ly/37GqGzO

材料：6至8人份量
牛肉4斤
茄膏1碗
紅蘿蔔3條
茴香1個（可以用西芹代替）
砵酒2-3杯（可用紅酒代替）
洋葱2個
蒜頭1顆
百里香 1小紮（可用乾貨代替）
鼠尾草隨意
麵粉、鹽適量
薯仔2-3隻
番茄 1罐
意大利陳醋1小杯

Ingredients: (for 6-8 persons)
Beef 4 catty
Tomato paste 1 bowl
Carrots 3 pcs
Fennel 1 pc (can be substituted with celery)
Port wine 2-3 cups (can be substituted with red wine)
Onions 2 pcs
Garlic 1 pc
Thyme 1 small bundle (can be substituted with dried thyme)
Sage Some
Flour Some
Salt Some
Potatoes 2-3 pcs
Tomatoes 1 can
Balsamic vinegar 1 small cup

Steps:
1. Cut the beef into cubes, add salt and flour, mix well.
2. Heat frying pan with olive oil.
3. Stir-fry beef cubes until brown. Remove from pan and set aside.
4. Stir-fry onions and garlic, add carrots, celery, and tomato paste to stir-fry.
5. Add port wine and balsamic vinegar.
6. Add the appropriate amount of water.
7. Cook for 45 minutes at low to medium heat, add potatoes while cooking. Then, remove from heat, cover, and let the stew rest for 1 hour.
8. Depending on your preference of tenderness, repeat step 7 or bake in the oven at 150°C for 2 hours.

===================================

? 8折全年睇《蘋果》即慳$121！
現有日費訂戶亦可轉訂? http://bit.ly/2YwE3Ma ?
訂閱《飲食男女》YouTube： http://bit.ly/2Md5V2k
Facebook： http://bit.ly/2MJejcp
Instagram： http://bit.ly/2EA3qpR

推薦影片:
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