#假日親子煮食班🍛
我天生悶底，每天同隻女在家閲讀，大大話話呢個暑期都過左三個星期
今日 #的起心肝 想教佢一樣求生技能，就係煮飯俾自己食
今日有 #日式野菜咖喱飯🍛
佢要負責切菜、洗米、煮飯同煮咖喱，都幾好玩
平日自己煮好多程序都 #自動波 記了入腦
原來教小朋友有好多細節要教佢地
👧🏻洗米時要細細力倒水，否刞D米都倒埋
👧🏻切洋蔥前可以放入冰箱5分鐘，咁就唔會喊
👧🏻煮咖喱時倒材料入煲，要扭到最細火，唔係會辣親自己
👧🏻校計時器係 20 min ( 分鐘）唔係 20 sec (秒）🤦🏻‍♀️🤦🏻‍♀️

就係咁，搞左成個鐘，食得喇，咁啱摷到個 飛機✈️型飯模，好啱用，呢個暑假無得去旅行嘛🙈🙈食隻飛機落肚以表怨憤😤😤😤

#在家親子煮食班
#原來做導師要EQ高
#識煮就會惜食不浪費食物

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Fight for the epidemic, we are happy to introduce our “Online Group Session” during this limited time so that you can still enjoy the joy of group training at home, with professional guidance from Markys’ coaches.
Training are mainly Body weight exercises, We only need a small space at home, a yoga mat. (Towel or Chair is require in particular session)

疫情爆發，學員大部分時間選擇留在家中。因此，Markys在這有限時段推出「網上抗疫團體訓練班」，讓你在家中仍能享受到團體訓練的快樂之餘，更有專業教練去帶領訓練，令訓練更有趣，更安全，更有效率。
訓練以體重訓練為主（body weight training)，只需要一個較寛廣的空間及一張瑜珈墊（部份課堂需要椅子或毛巾）。

🔷3 live sessions per day 每天有3個直播時段
🔷Unlimited access all recorded sessions at anytime 無限次無限時觀看錄影教學
🔷30+ session per week 每星期超過30節課堂
🔷Training led by Markys’ coaches on site 所有時段皆由Markys教練帶領
🔷1 plan fits for whole family 1 個計劃，整個家庭可享用
🔷8 themes with 3 intensity 8個訓練主題、三個強度，適合不同程度人士

🔸Tough legs 大力金剛腿💪🏾💪🏾💪🏾
🔸I luv Tabata! 我愛他爸他💪🏾💪🏾💪🏾
🔸Towel fit zone 玩玩玩毛巾💪🏾💪🏾💪🏻
🔸Chair chair chair 登登登凳凳💪🏾💪🏾💪🏻
🔸Steel abs 鋼腹之鍛練💪🏾💪🏾💪🏻
🔸Toning full body 玩盡夫爸D💪🏾💪🏾💪🏻
🔸Stretch n relax 伸展鬆一鬆💪🏾💪🏻 💪🏻
🔸BaSIX movement 基礎六動區💪🏾💪🏻💪🏻

Date 日期：1-14 April 2020
Session length 每節課長：60 min/分鐘
Time 時間：
▪️Monday-Friday 星期一至五: 0700 1200 2000
▪️Saturday 星期六: 0730 1300 1800
▪️Sunday 星期日: 0900 1400 1800

Plan 計劃
▫️Plan A $600/family家庭(1 week pass)
▫️Plan B $1200/family家庭 (2 week pass + 1hr 1vs1 online training session)

For payment, we accept 如果興趣參加人士，可透過
PayMe (https://qr.payme.hsbc.com.hk/2/R3QMrgJczWzJApNDtJCjYS)
Or 或
bank transfer (HSBC. # 817-327687-838 Markys Strength performance).

Please send us the receipt photo to confirm payment.
請回覆收據相片以確認收款。

*1 on 1 online training is also available, please send private message for details.*
*Markys另外亦提供網上一對一服務，如有興趣，請私訊查詢*

|有關網上教練查詢
Enquiries on Online Training|
Markys Strength & Performance
WhatsApp: 65400442
Email: markystraining@gmail.com

🟩🟩明晚 3月31日網上團體訓練體驗課🟨🟨

明晚3月31日將有最後一個網上團體訓練體驗課，屆時將會有麥克帶領大家，如有興趣人士請在下面留言，我們明天會聯絡大家取得連結的方法。（訓練會以會議App “Zoom”進行）

This is our 2 weeks schedule for the upcoming <> from 1st of April. Please join us for some fun while staying at home!!

🔹3 live sessions per day 每天有3個直播時段
🔹Unlimited access all recorded sessions at anytime 無限次無限時觀看錄影教學
🔹30+ session per week 每星期超過20節課堂
🔹Training led by Markys’ coaches on site 所有時段皆由Markys教練帶領
🔹8 themes with 3 intensity 8個訓練主題、三個強度，適合不同程度人士
1. Tough legs 大力金剛腿💪🏾💪🏾💪🏾
2. Steel abs 鋼腹之鍛練💪🏾💪🏾
3. Towel fit zone 玩玩玩毛巾💪🏾💪🏾
4. Chair chair chair 登登登凳凳💪🏾💪🏾
5. Stretch n relax 伸展鬆一鬆💪🏾
6. I luv Tabata! 我愛他爸他💪🏾💪🏾💪🏾
7. Toning full body 玩盡夫爸D💪🏾💪🏾
8. BaSIX movement 基礎六動區💪🏾

▫️Date 日期：1-14 April 2020
▫️Session length 每節課長：60 min/分鐘
▫️Language 語言：Chinese (supported by English) 中文 (英文輔助)
▫️Time 時間：
Monday-Friday 星期一至五: 0700 1200 2000
Saturday 星期六: 0730 1300 1800
Sunday 星期日: 0900 1400 1800
▫️Plan 計劃
- Plan A $600 (1 week pass)
- Plan B $1200 (2 week pass + 1hr 1vs1 online training session)

For payment, we accept 如果興趣參加人士，可透過
PayMe (https://qr.payme.hsbc.com.hk/2/R3QMrgJczWzJApNDtJCjYS)
Or 或
bank transfer (HSBC. # 817-327687-838 Markys Strength performance).
Please send us the receipt photo to confirm payment.
請回覆收據相片以確認收款。

*1 on 1 online training is also available, please send private message for details.*
*Markys另外亦提供網上一對一服務，如有興趣，請私訊查詢*

|有關網上教練查詢
Enquiries on Online Training|

Markys Strength & Performance
WhatsApp: 65400442
Email: markystraining@gmail.com

15分鐘會動到全身的TABATA
居家燃脂必備
每組動作40秒，中間休息十秒
無跳耀膝蓋友好，無噪音鄰居友好

IG:https://www.instagram.com/eleanorchang17/

居家20分鐘蜜桃臀訓練 (含伸展&暖身)
Side to side banded squat 阻力深蹲螃蟹走
Banded Monster walk 怪獸行走
Banded squat pulses 深蹲跳頓
Standing banded abduction 站姿阻力開合
Rest 休息一下
1 & 1/2lunge(right) 1又1/2跨步蹲(右)
1 & 1/2lunge (left) 1又1/2跨步蹲(左)
Side lunge pulses (right) 側跨步蹲停頓(右)
Side lunge pulses (left) 側跨步蹲停頓(左)
Banded Rainbow lunge (right ) 阻力彩虹跨步蹲(右)
Banded Rainbow lunge (left) 阻力彩虹跨步蹲(左)
Rest 休息一下
Banded Frog pump 阻力青蛙臀橋
Single thrust + hold(right) 單腳臀橋 + 停留(右)
Single thrust + hold (left)單腳臀橋 + 停留(左)
Banded side lying hip abduction+ hold(right) 側躺阻力開腳 + 停留(右)
Banded side lying hip abduction+ hold (left)側躺阻力開腳 + 停留(左)
Rest
Fire hydrant into leg lift (right) 小狗抬腳變化型(右)
Donkey pulses(right) 驢子抬腳停頓(左)
Fire hydrant into leg lift(left) 小狗抬腳變化型(右)
Donkey pulses (left) 驢子抬腳停頓(左)
.
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採用回收寶特瓶製成！透氣、環保且超彈性
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更多May Fit居家徒手/啞鈴訓練 ▶ https://www.youtube.com/playlist?list=PLol39BuP8rM-6l2PNZqXFETC6oCkjnXoi
健身初學女孩必看！人氣觀念影片▶ https://youtube.com/playlist?list=PLol39BuP8rM_llhEej42eRX9SnogqW8yz
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Music by Jumper Keellu, Someone Else & TH3 DARP - Above (feat. Coal Blaak) - https://thmatc.co/?l=97A9A957
Music by Tiana Kocher - FWU - https://thmatc.co/?l=06E10B2B
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Music by KINGDM - Edge - https://thmatc.co/?l=83D1208B
Music by Animus Volt - I Can Feel It - https://thmatc.co/?l=7C4658AA
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Music by Casey Cook - Around You - https://thmatc.co/?l=AB08A5EB

12分鐘簡單腹肌運動總共12個動作， 每個動作50秒，休息10秒
不用任何輔助用品在家也可輕鬆練出馬甲線
動作簡單，初學者也可以輕鬆跟著做

No sitting, laying down, or crunches in this Standing Abs Workout. 12 minutes of core work. No equipment needed in this bodyweight ab workout!

IG:https://www.instagram.com/eleanorchang17/