What an awesome day.

Morning till the afternoon was at the race site. Got to meet so many friends and new friends! Finally got to race after so long and super happy to have free drinks Früh Sport from Früh Kölsch as they are the main sponsor for the race. 😊

*It's a delicious mix of lemonade and non-alcoholic Früh Kölsch 0.0% is isotonic and absolutely invigorating.* 🤩

Late afternoon spend time with part of the Towerrunning Family. We have Slovenka @kami_chomanic from @towerrunning_slovakia and the German @goergeheimann @fuande201279 from @towerrunning_germany and me myself from @mastowerrunning 🥳

*We have a great time catching up and thanks to Andreas for a great lunch and hosting all of us here. Wonderful time spent with you all. Super lovely. ☺️

Evening was spending time with Görge's son, Jonathan. We played the spinning bottle cap game that I taught him yesterday and trying out Slacklining. We have so much fun. Glad that I tried our the trampoline too 😄

Had dinner with Görge family and finally got to meet Nico (second son) at last after meeting Ben (eldest son) on the night I arrived. Happy to meet each and everyone of them. Thanks to Claudia for preparing us the dinner. I love the salad. 😋

We have a great time chatting and sharing with each other on our journey. After the dinner, had a walk with Görge to the train station and come back home, so that tomorrow I know how to go there 😆 Thank you for showing me the easiest route.

I will be traveling to Frankfurt tomorrow morning and stay a night there. Looking forward for more new experiences. Grateful with the opportunity to travel around Germany and explore it. 🤗

Definitely a day to remember

T-13 days to my next race: Great North Run. 🏃🏻‍♂️

#Towerrunning #Race #RunUp #TowerRun #TowerrunningFamily #NewSport #Slacklining #GermanyFood #Cologne #Leverkusen #Friends #StairsRace #WaiChingTravel

【見字飲水】人人都會飲水，真係個個都識點飲水？

⭐運動飲水大有學問
⭐如果尿液變深黃代表身體缺水
#星期二提升正能量

運動前中後補水法
做運動出汗會令身體大量流失水分，必須飲水補充，等到口渴才飲水已經太遲，應該在運動前、中、後期都適量飲水，一般運動飲清水已經足夠；運動飲料只適合進行劇烈運動，如馬拉松、打籃球等大量流汗後飲用，消耗量不足又過量飲用容易致肥。也建議大家運動前後飲用米水，迅速補充體力。

運動前飲水：
- 運動前30分鐘飲用約100-150毫升水
- 如果進行戶外活動，運動前飲水尤其重要，有助預防中暑
- 冬天宜喝暖水幫助暖身

運動中飲水：
- 感到口渴要適量飲一兩口水
- 未有口渴感覺，亦建議每15-20分鐘飲50-100毫升清水
- 補水次數跟據運動時間長短、強度、環境等有所不同

運動後飲水：
- 切勿一時間狂灌大量水份，以免導致「中水毒」低血鈉的情況
- 運動後兩小時內，分數次飲用300-500毫水清水，讓身體逐漸吸收

*飲水量按天氣、體質、運動強度等因素而每人不同，以上飲水量只作參考用途。

留言或按讚👍🏻支持一下我們吧！❤️ 歡迎 Follow 我們獲得更多養生資訊。

Hydration before, during and after sports
We are bound to lose fluid when we sweat during sports. Hence, we must rehydrate the body regularly. In fact, we should be drinking water even before we feel thirsty. It is important to drink enough water before, during, and after sports.

Drinking plain water is good enough, but we can opt for isotonic drinks for more intense and sweat-inducing sports such as marathon and basketball. Please be mindful that excessive consumption of isotonic drinks can cause fat to accumulate if we do not exercise enough to burn the calories. It is also good to drink rice water before and after sports to replenish our stamina.

Before sports:
- Drink 100-150ml of water 30 minutes before the session
- This is especially important for outdoor sports to prevent heatstroke
- Opt for warm water in the winter to keep the body warm

During sports
- Take a sip or two when you feel thirsty
- Try to drink 50-100ml of water every 15-20 minutes even when you are not thirsty
- Hydrate the body according to the duration and intensity of the sports as well as the environment

After sports
- Avoid gulping down a lot of water in one go, as it could cause water intoxication (when the amount of salt and other electrolytes in your body become too diluted)
- Drink 300-500ml of plain water in stages within the next two hours, so the body can gradually absorb the liquid

*The advice above is just for reference. Adjust consumption of water according to the weather, individual's body condition, and the intensity of the sports.

Comment below or like 👍🏻 this post to support us. ❤️ Follow us for more healthy living tips.

#男 #女 #我狀態OK

If you've been cycling and would like to go for longer distances, you would realise that you tire more easily or find your energy draining after a certain distance. This is because you need to keep replenishing and refueling. Water and isotonic drinks are not enough if you want to go for much longer distances, like 100km for example.

In the 5th episode of The Better Show by Orange Room Events, Claire-Louise Jedrek and I share our cycling nutrition regime to help you prepare for your long ride!

我又來蒐集各國的7-11，今天要跟阿滴一起開箱馬來西亞的超商飲料跟零食！
👉馬上訂閱聖結石囉！►► https://goo.gl/c5v7cQ
👉更多《今天TEST》! ►► https://goo.gl/TShvSf

Mamee的涼茶榮獲我心中的第一名~
很健康很好喝的感覺！喝起來很像加多寶xDD
特地買給聖嫂的荔枝水，阿滴也很喜歡喔！！
很開心能透過這些你們日常的零食飲料更了解馬來西亞的聖粉們

👉 More RD English
Youtube ►► https://goo.gl/0DUMKr
Facebook ►► https://goo.gl/TfypGJ

影片中提到的商品 ▼Products I Mentioned▼

✔F&N荔枝果汁 F&N Fruit Tree Laici Fruit Drink 0:40
✔F&N芒果果汁 F&N Fruit Tree Mangga Fruit Drink 1:44
✔A&W麥根沙士 A&W Root Beer 2:32
✔F&N低糖仙草飲料 F&N Seasons NutriWell Grass Jelly 3:24
✔F&N衝勁100運動飲料 F&N100 Plus Isotonic Drink 4:03
✔7-11經典原味洋芋片 7-11Original Potato Chips 5:26
✔媽咪原味涼茶 Mamee Dydo Cool Tea (Original) 6:17
✔Aktif天然礦泉水 Aktif Drinking Water 7:48
✔Aktif飲用水 Aktif Drinking Water 7:48

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👉Prev 上一部
《今天VLOG》馬來西亞最終回 ►► https://youtu.be/fpeXApgKirc

👉Next 下一部
《今天VLOG》來台灣走一圈 ►► https://youtu.be/vXmcp5kv9Vk

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我是聖結石，我是一個平凡的人，但我在創造一段不平凡的人生。

Hello,I'm Saint.I create extraordinary things in the ordinary lives.

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👉 More Saint
Facebook ►► http://goo.gl/4UQLS0
Instagram ►► https://goo.gl/DNymkD

👉 More Saint's Wife ❤️ 聖嫂DODO ❤️
Youtube ►► https://goo.gl/VdtPz5
Facebook ►► https://goo.gl/BZbsDR

👉 More Playlist
點選播放清單可以看到更多同類型影片
《今天TEST》►► https://goo.gl/TShvSf
《今天VLOG》►► https://goo.gl/Cb1DD9
《今天TALK》►► https://goo.gl/KcWJBi
《今天GAME》►► https://goo.gl/myzsQd
《今天PRANK》►► https://goo.gl/vaI3VB

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👉如果你願意贊助鼓勵我，請點這邊 ▼Donate Me▼
歐付寶贊助 ►► https://goo.gl/UiZj2c
PAYPAL贊助 ►► https://goo.gl/UpU4tv
PAYPAL每月訂閱 ►► https://goo.gl/mEpXu9
我會在片尾出現你的名字與金額，感謝你的贊助！！！！
(對，沒錯～點進去發現寫的是我老婆聖嫂DODO的名子，妻管
嚴啊～～～放膽贊助吧！！)

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想與我合作請寄信件至：saintjey1113@gmail.com
0953-567-028　經紀人：根甫

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👉太多人問了，我直接打在這邊！

Q:BGM是?
A:全部都是YOUTUBE創作者工具箱的音樂，因為我沒有保留原
本的名稱，因此全部都不知道名稱，要找的朋友請點右上角你
的頭像點創作者工作室，然後左邊下邊有個創作者工具箱。

Q:使用甚麼器材拍攝?
A:80D+iPhone7+GOPRO5+RX100M5

Q:剪接軟體是?
A:sony vegas 13 pro+Pr+Ae

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👉FAQ

What's background music for Video ?
All from CREATOR STUDIO.

What camera do you use?
80D+iPhone7+GOPRO5+RX100M5

What software do you use to edit video?
sony vegas 13 pro+Pr+Ae

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There are many kinds of vending machine in Japan. This video shows Assassination Classroom Joy Can Vending Machine. Joy Can series are anime or game official design canned juice and original item set. This time, I bought a special tote bag and an isotonic drink with mascot. By the way, I don't know the machine is a vending machine or gacha. Because I can buy a tote bag like from vending machine, but I can't choose the mascot. It's random like a gacha. Is the machine a vending machine or a gacha?
I filmed it at Ikebukuro, Tokyo.
#japanesestuffchannel, #vendingmachine, #joycan

Mesti tonton: Revkan Padang di Semenyih, Selangor.