039 Enjoy Your Rides

Throughout my adulthood, I have an on-and-off love affair with bicycles. I fell in and out of love with cycling more times than all the romantic relationships I had. (sighs and laughs).

  • Rekindled Love

Once again, that love was rekindled recently, after a lapse of a more than a decade. Why that long a break you might ask?

It’s all because the previous relationship ended badly. My left foot was fractured after I tumbled off my speeding bicycle. Scarred by the painful experience, I fell out of love with bicycles for a long time.

Surprisingly even to myself, I have made a comeback. Every day, I cycle twice. Cycling has become a substitute for my regular one-hour morning run. After work, I alight a few stations ahead of my destination and use bicycle as a “last mile solution” to complete the final lap to home. Over a span of 36 days, I have covered 260 km, twice the distance to cycle round the Singapore island!

But the greatest satisfaction came just two days earlier when I set myself a challenge: how far could I cycle along the MRT downtown line route from Bukit Panjang?

I found my answer after 1 hour 23 minutes: The Botanical Gardens of Singapore, a UNESCO Heritage site!

  • Enjoy The Little Things In Life

I was so elated that I had to grab someone to take a picture of me. But it was barely 7 am in the morning, passersby were few. It seemed rather inconsiderate to bother commuters who were trying to beat the early rush hours.

Fortunately, I chanced upon a young, beautiful and helpful lady, Jasmelia who was willing to spend a couple minutes to help a stranger. Jasmelia made an extra effort to take a few better pictures of me with the bicycle using her better quality mobile phone. Almost immediately after we parted ways, she sent me the pictures with encouraging words.

I meant to reply her, ” You’ve made my day, pretty and helpful lady!🤗” But I was filled with hysteria of joy that I couldn’t compose a simple thank you message properly.

In contrast to my awkwardness in expression, Jasmelia’s reply was thoughtful and heartwarming. She wrote, “It’s good to see that you enjoy all these little things in life.”

Like many others, I am often bothered that our once squeaky-clean pedestrian sidewalks are now littered with smart bicycles. Jasmelia’s words reminded us it is how we think and act that decides our quality of life.

Friends, get a sharing bike and enjoy the rides! Just make sure that you ride responsibly and park it right. And don’t overdo it too. Simply ride occasionally for the little joys in life it brings. Surely, you remember the good old days of cycling with friends along the East Coast road when we were young.

William W K Tan

7 April 2018, Saturday

10:45 pm

032 Chinese New Year Tales From SG: Food! Food And Food! Versus Health Efforts

How not to put on weight during festive celebrations? We eat more and exercise less, especially so, during Chinese New Year’s celebrations.

  • All We Do Is Talk, Eat And Drink

The only body part that gets real busy during this period is the mouth. All that everyone does is talk, eat and drink. Period.

Like many Chinese families in Singapore, we had lots of seafood such as abalone, cuttlefish, prawns, scallops and a variety of meat such as chicken and pork, and even pork liver that went into a steamboat at reunion dinner, which marked the start of a 3- day food indulgence.

I’ve heard that CNY celebrations last for as long as 15 days in mainland China, while the Taiwanese across the island enjoy a break from school and work until the 5th day, though the celebrations very much continue till the Spring Lantern Festival (元宵节), which falls on the 15th. Thankfully, we adopt an abridged version in Singapore. Just 3 days.

I took no picture of the reunion dinner this year because it was no different from any other years. The above picture is taken from the internet, but it looks almost identical to what I had at home. Here is a picture of my children and their cousins having reunion dinner last year.

That was not all. Below is a glimpse of some dishes that my culinary-gifted sister Marilyn had cooked for family, relatives and friends when they visited my parents’ place this year.

(From top-left clockwise: Stir-fried giant tiger prawns, fried yam rolls, stir-fried vegetables, mixed mushrooms with fried chicken, and oysters-omelette.)

And let’s not forget to mention all the CNY goodies and snacks that were served round the clock.

The above picture shows some of my all-time favourite CNY goodies: pineapple tarts, mini prawn and pork floss rolls, sweetened BBQ pork aka Bak Kwa and egg rolls aka love letters.

As a person who adheres to time-tested traditions (laughs), I cast my cholesterol concerns temporarily aside for three days and succumbed to the lure of CNY delicacies. Constantly, I reminded myself to eat in moderation. The tricky part was I wasn’t sure how much was too much when it came to my irresistible favourites like Bak Kwa and pineapple tarts.

  • Guilt-lessening Efforts

To lessen my sense of guilt, I immediately switched to drinking a self-concocted Apple cider vinegar green tea throughout the days after I failed to resist a can of Kickapoo, a sugary lime-flavoured carbonated drink that brought nostalgia of childhood memories.

I knew that I had to find time to exercise. Despite the disrupted morning routine, I stole time to visit the gym twice, but did lesser than usual because of time constraint. I was even caught in video doing exercise at my mum’s place.

In the background of the video, you’d probably hear the chatter of children. It was the voice of my children and their cousins. Guess what they were doing on the first day of Chinese New Year’s celebrations?

  • Learning Discipline From Children

They actually did some serious school homework together! This is how some school-going children celebrate Chinese New Year the Singapore way. As a disclaimer, I had no part in orchestrating this scene at all.

It just happened that the kids were given too much homework by their school teachers. Conan’s eldest cousin, Sherman decided that he had to do homework. Shernice, his diligent younger sister and Conan, my self-professed less-hardworking younger son followed suit. There was no study gloom as they listened to pop-music and enjoyed CNY snacks while solving Maths problems on practice papers.

On normal days, I’d have told Conan off for putting in half-hearted efforts. But I decided to cut him some slack that day. He was at least enthusiastic and focused to keep up with his diligent cousins for an hour or so, before falling prey to playing games on his mobile phone later.

I am no better in the department of discipline. But I’ve learnt something from the children. Sometimes, when it becomes too hard to do it alone, do it together with others. Perhaps I should start asking friends out for exercise soon. Care to join me?

William W. K. Tan

19 February 2018

019 Is There An Easier Way To Become Disciplined?

  • Is Discipline Hard Work?

“You and your family are so disciplined. I take my hat off. At 5 am, I am still in my slumber.” A friend J texted me after reading that my eleven-year-old boy Conan and I work out in the gym as early as 5:15 am almost every morning (018 Make Time To Enjoy Each Day).

Another friend C, who I meet regularly in the gym, made a similar remark, “Quite amazing that you can get your kid to exercise with you that early. Not easy at all.”

Their remarks seem to suggest that we must have put in some incredible efforts in order to be disciplined for daily workouts. Which, I know, is not completely the truth.

I can’t help thinking if people tend to equate discipline with hard work. Knowing a friend F who believe strongly in the value of hard work, I asked her what discipline meant. Unsurprisingly, she said,

“Of course, being disciplined means you can keep on doing things that you do not like because you know it’s good for you.”

By F’s definition, I probably do not qualify as a disciplined person. Neither does my son. But then, we managed to do some seemingly disciplined stuff, didn’t we?

Here is the inside story. Hopefully it may offer you some insights to developing discipline for yourself and your loved ones in a less painful manner.

  • A Home Secret To Discipline

Embarrassed by the undeserving praises, I shared with Conan the things my friends said. He responded with an impish smile, “Me? Discipline? Not at all. You’ve to get me to wake up first.”

I laughed. “And I can tell that on some days you are eager to get up. On other days, you dread getting up. Yet, you still go to the gym without fail, why?”

“Well, the feeling of at the start of the exercise is mixed. But the feeling during and at the end of it is always good.” Conan reasoned.

He said it succinctly. That is our home secret to discipline.

  1. Accept how you feel at the start.
  2. Find joy in the process.
  3. Feel satisfied at the end.
  • Accept how you feel at the start

Since young, were you fed with contradictory views about getting things started?

On one hand, people say, “Don’t give up. Because the beginning is always the hardest”.

On the other hand, people also say, “Don’t be complacent. It’s easiest to start but hardest to finish.”

The truth is, depending on the difficulty of the task and a person’s threshold for stress, getting started on something new may be a daunting task to some people, but an easy experience to others. And it can also be a mixture of both too.

My point is, no matter how it turns out at the beginning, we must learn to accept. Acceptance means, be it good or bad, you’ve made a decision not to be affected and chose to carry on.

  • Learning To Accept Daily Run

Conan never like running. I had a hard time persuading him to run with me in the past. He tried once or twice and concluded,

“I don’t like to jog so slowly like you. It’s so boring. I like to run very fast, but I lose steam quickly. Running is just not the thing for me.”

Since he couldn’t accept running, I played badminton with him at his request occasionally. Then one day I suggested,

“Why not we play badminton in the morning before you go school? Surely, you will shed all the weight you have been gaining rapidly if you exercise daily .”

Conan had no problem waking up earlier to do something fun. Quickly, however, he found it a hassle to play badminton in the early morning. Just getting things ready and finding a suitable spot took time. The actual playtime became too short to be fun.

Conan decided to try out the gym instead. Once we entered the gym, the treadmills were the most obvious choice.

I kept his running time to 10 minutes. And showed him the various ways of running he could experiment on the treadmill in such a short duration.

Keeping the run short and helping him to find his suitable pace and method work! The boy who disliked running, started to run day after day.

  • Find joy in the process

Many people believe in the dogma of “no pain, no gain”. Whether they find joy or not, doesn’t matter. That’s suitable for the strong-willed people, not everyone.

Finding joy in doing things, especially in seemingly mundane activity, is imperative to keeping a person motivated.

Conan thought running was no fun. But after he experimented with starting slow and building up gradual speed at every minute, he felt good.

He also tried walk-and-run intervals, which quickly helped him to break into perspiration and feeling invigorated.

He also learnt to shift his focus to distance and timing, and gained satisfaction in knowing that he now covers a one-kilometre distance faster than before.

Conan also learnt to put speed, distance and timing aside. Simply enjoy the run by refining his running posture and improving his breathing technique.

Running may not be his favourite thing still, but finding joy in the process certainly helped to keep him going.

  • Feel Satisfied At The End

Conan likes the adrenaline rush of running in top speed towards the last minute. He feels satisfied knowing that he can run faster and faster at the end.

I always encourage him to talk about his run at the end. That allows me to find out his satisfaction level.

Sipping a cup of water from the water dispenser having completed his routine, once he told me that running on the treadmill is unnatural. He said, “I feel that my legs are still running even after I stop.”

Another time, he said, “Running fast right from the start is a bad idea.” Yet another time, he even corrected my arms’ movement while running, “Dad, do you realise that you are swinging only with your right arm properly? You should try to move both arms up and down like this.”

And when asked if he feels tired after the run, he always say, “I feel so energetic going to school now.”

Indeed, he is visibly invigorated and quicker in his movement.

  • Discipline: To Endure or Enjoy

Both endurance and enjoyment are necessary elements in developing discipline. But if you have to make a choice between the two, which one do you chose?

I say, enjoyment must precedes endurance. Endurance will develop as a result of continuous efforts. Absent of enjoyment, however, will become the Achilles heels that hamper you from becoming really good at something you do.

William W K Tan

19 November 2017, Sunday

Personal Notes:

Thanks to all my family and friends, you’ve made my birthday this year most memorable. For a middle-age man like me, I have longed past the age of being excited about birthdays. But you have made it special. I truly appreciate. Thank you!

013: Simple changes to the body and mind can transform our lives

This week, I would like to share with you some observations from friends and also my humble views on how simple changes to the body and mind can transform our lives.

  • Stop, look and enjoy simple things in life

A close friend and also my workplace apprentice F, read the previous post (011E/C: Morning Run Discovery: Pang Sua Pond @ Bukit Panjang, Singapore) and remarked, “I am so happy for you. You have learnt to stop, look and enjoy the simple things in life.”

F was spot-on about my change in mindset. I have learnt to live the moment. That allows me to enjoy the friendship of people, appreciate the beauty of places and partake in skilful endeavours of healing and running

  • Do what is right full-heartedly

While it is true that I have become a happier person because of the positive changes I’ve made to my lifestyle, it is definitely not a carefree life devoid of worries as others might have imagined.

Like everyone else, I have my fair share of earthly troubles –increased workload and demands that put me under stress; emotional bumps and bruises that hurt terribly; and health scares and alarms that cause anxiety. 

The difference is I no longer put up with things going the wrong way and yet foolhardly believe that it will somehow get better over time, as long as I do not give up.  

I long knew that time alone is a powerful agent of change. But time can change things for better or worse. If we really want things to change for the better, then we owe it to ourselves and the people we love to make full efforts to do what is right full-heartedly.

  • Health and family come first

But what is the right thing to do? I remember seeking advice from a wise friend and mentor A one and a half year ago, “Work, family, health and study, I am having trouble in the balancing act on all my obligations.” 

I was seriously contemplating what had to be given up before being forced into a situation of unintended consequences.

My mentor A never tell me what to give up. She simply said, “Health and family must come first. The rest will find its place.” 

  • Start with health and wellness 

I started with taking control over my personal health issues. Obese and constantly bothered by viral infections, weight-reduction was the first thing I had to work on. 

I started with a simple change. Sleep early to wake up even earlier to run. Read enough about running to experiment on different methods and stick on to whatever proved most effective (post 04: How to enjoy a good run). The results have been most empowering when one can feel the transformation to the physical body.

In connection, I have also developed an interest to learn more about both western and eastern healing methods. New-found knowledge from reading and self-experiments quickly expanded my interest to dietary improvements. The below is an example of one of my healthy breakfasts- Spelt flakes with black sesame.

It does not look great, but it certainly contains high nutritional value. The health benefits of spelt include boosting metabolism and strengthening immunity, while improving the digestive function and lowering blood sugar and cholesterol level in the body. 

Thanks to the recommendation of another good friend who also goes by the same initial of F*, I even successfully concocted a home-made remedy of TPBR tea (009: Homemade remedy: Tangerine Peel Brown Rice Tea). Like her, I share an interest in healing methods such as traditional chinese medicine.

Here are some books I am presently reading for leisure, mostly health-related, which I intend to glean a wealth of knowledge about health benefits. 

  • Spread positive energy 

Another close friend and workplace apprentice Z said she couldn’t help smiling while reading my blog (010: What happened over 10 weeks of blogging). 

Then she added, “Do you realise that you are spreading positive energy to others?” 

I certainly hope so because I know from personal experience that body wellness must begin in the mind. With this, let me share a quote of wisdom from Plato:

“This is the great error of our day, that physicians separate the soul from the body. The cure should not be attempted without the treatment of the whole, and no attempt should be made to cure the body without the soul.”


William W K Tan 

04 Oct 2017, Wednesday

Written in Dhaka, Bangadesh.

Personal notes:

Return from an inspiring work trip. Glad to tell everyone that our company Kumon, the world’s largest supplementary education program provider is working hand-in-hand with BRAC, the world largest NGO to spread the benefits of self-learning and superior academic ability to the children in Bangadesh, from the affluent families to the less privileged ones. Feel really good knowing that our work is extended to one of the poorest countries in the world. 

 012-C 晨跑新发现:盘沙池 @新加坡的武吉班让市镇

  • 你听过盘沙池吗?

我介绍过两次在异地晨跑时的新发现。一次是近在毗邻的新山(009-C 晨跑新发现:奥斯汀小镇@新山), 另一次则是远在斯里兰卡的科伦布(003 晨跑新发现: 科伦步市中心)。偏偏是离家不远处的盘沙池周边 (Pang Sua Pond),是我常晨跑的地方,我却至今只字未提。盘沙池,这地方,你没听过吧?

  • 别忘了分享生活美好

倒不是想保密。只是人有时侯,近在眼前的,就在身旁的,不管是地,物或人,我们总以为有机会再说。结果呢,错过了说的时机。日子久了,习以为常,就更忘了初时的感动,没了说出口的必要。趁着初心未忘,今天想和大家好好分享。

  • 盘沙池的点点滴滴

位于武吉班让市镇中心的盘沙池,其实是在信加凯秀民众俱乐部(Senja-Cashew Community Club)旁的一个雨水收集池。

你瞧,池塘的水面上倒映着以高楼为背景的绿荫和蓝天白云,宛如一幅带有都市风情的现代风景画。

慢跑在蜿蜒于水面上的木板步道,有如把自己置身于画中,煞是有趣。步道的下面是一片种植着如香兰叶等水生植物的浮动湿地。只要一趋近,就能闻到扑鼻而来的香气。

这里除了植物,还有生物呢。你就算看不见,也肯定会听得到躲在植物中的蟋蟀和青蛙共同谱奏的乐章。

最美的画面则是这一幕:两艘小艇像情侣般依偎着,静静地在小码头停泊。一天早上,还意外地发现两只水獭(otter)在这里上岸约会,可惜来不及拍下镜头就让害羞的它们给溜了。

这池里充满着生机。或许你不一定有机会看得到水獭,但你绝对还是看得到鱼儿在水中游。如果像我一样幸运的话,或者还会碰到它呢。

猴子,可爱吧。不过呢,我劝你还是保持安全距离的好。毕竟不久前这一带就出现过一只离经叛道,抢东西吃又咬人的野猴呢。还好,碰到猴子又遇到麻烦的情况真稀有。难得的是,这里俨然成为了人类和动物都爱的憩站。

陈惠谦

William Tan

2017年9月 28日

注:

上次写了中文版后,也做了英译版。有人觉得我双语兼通,也有人坦白说我的中文较优,英文逊色些。这倒激起我进一步想把双语搞好的念头。

这次,突发奇想,或者可以像一鱼两吃一样,分别对同一个题材写完全不同的中,英文版。

这下子又有新发现。原来,用中文的我,和用英文的我,像两个人。一个用心看生活,一个用脑过日子。多学习,多发现自己,真有趣。

012-E Morning Run Discovery: Pang Sua Pond @ Bukit Panjang

I always wake up at about 5.30 am for morning run. Before 7 am, the sky remains dark. But there is this long timber boardwalk nearby, suspended above a pond, which is always illuminated for early joggers. It has become one of my favourite spots because of its unique charms as a wetland attraction.

Even at such early hours, you are unlikely to be a lone jogger. Pang Sua Pond, originally a tired-looking storm water collection pond, has transformed itself into a picturesque location that attracts people from all walks of life to engage in physical activities together. Some people jog while others walk, and there are also those who chose to do work-outs as a group.

By 7 am, you will find many elderly folks gather at the park. It is particularly heart-warming to see people of different ethnicity coming together to engage in synchronised movement of dance and physcial activity.

I am enthused over their work-outs, but still I prefer to run laps around the pond on the boardwalk, which is akin to an upgraded version of running around a track and field stadium.

In case you cannot imagine how is it like running across the water, here is a majestic view of running on the long boardwalk suspended over the Pang Sua Pond.

My usual routine is to do 5 laps of running around the pond slowly, enjoying the scenery and the freshness of morning air as I run. Then, I complete the routine with some simple muscle training.

Just right in front of this small fitness corner, you may be delighted to spot an idyllic view of two petite-looking boats, one yellow and the other white, resting quietly in a miniature dock.

Near the dock, you will find a floating wetland. Visitors will be first drawn by the fragrance of wetland plants such as the leather fern and fragrant pandan even before they can catch sight of these plants.

The wetland plants create a natural habitat for dragonflies, crickets, frogs and fishes.

On the land, if you are lucky, you might even chance upon some monkeys. Of course, you should refrain from feeding and keep a safety distance. Just a couple of months ago, a monkey went rouge after being disturbed by human activity. But no worries, it is a remote possibility.

Anyway, do you think you would fall in love with this place? If so, join me at Bukit Panjang for a run. After that, we can go for breakfast at the Bukit Panjang Plaza, which is just across the street or the Hillion Mall which is situated above the nearest Bukit Panjang MRT station. 

And to my many friends in Johor Bahru, Bukit Panjang is just 20 mins’ drive from the Woodlands causeway. Bring your family here and join me and my family for a healthy morning exercise!

William Tan

28 September 2017

Personal Notes:

I did not do a translation this time, but wrote two different articles on the same topic in two different languages. That takes twice the time, which explains the delay of publication to Thursday.

For those who read both languages, please don’t tell me again that my Chinese proficiency is superior to English. I know that. What I constantly need most is validation for my efforts to improve English proficiency, you know?

For a predominantly Chinese speaker, you perhaps have little idea how much toil and sweat I have put in to polish my English writing skills over these years (laughs). I hope my efforts to be effectively bilingual will set a good example for my children.

007 健康小贴士:天天要流汗

  • 看病看到累了

过去,由于长年患有严重鼻窦炎(sinusitis), 我的眼鼻喉极容易被病菌感染 (viral infection),每隔一两个月,就得看医生。其实,来来去去,不外乎是感冒发烧,头涨眼昏,四肢乏力,不算什么大毛病。但是这么频繁地看医生,真是累人。

西医总是说,是因为流感横行,加上我有鼻窦炎的问题,所以难免容易生病。久而久之,我也懒得问原因了。就直接告诉医生该开什么药,快快拿病假单回家休息便是。后来更索性不看医生,干脆到药房买成药罢了。无奈的是,吃药后病情还是变重的时候,也只能乖乖地去看医生,被迫服食药性更强的抗生素。

转看中医呢,说我是体内湿热,要戒口和吃中药调养。我就把好多爱吃的东西和饮料都戒了。中药也天天一包接一包地不间断的吃,把自己搞得一身药味儿。过了好多时日,好不容易初见疗效。以为终于可以省钱省时不必每星期看医师时,就小小地犒赏了自己一下,小小破戒,吃一点儿不当的美食或久违的冷饮,结果一发不可收拾,前功尽弃。其实就算坚持不破戒,一有流感,我也就病倒了,身体完全没抵抗力似的。

总结过去生病看病的经验,我明白了一个道理:西医也好,中医也罢,关键在于提高自己身体的自愈能力。自愈的方法琳琳种种,我推荐的方法是排汗,天天要流汗。

  •  å¤©å¤©æŽ’汗,排毒

好久没病了。目前尚不敢断言老毛病都没了。所幸的是,在近10个月来,这些问题都消声灭迹了。连医生都笑说,有点儿想念我了。

我确信这转变,是我天天排汗,让体内的毒素随着汗水一起排出体外的结果。排汗除了有排除体内毒素的功效,也可以让身体保暖的同时,避免过于发热。这里就和大家分享我目前在一天内早午晚所采用的排汗方法,供你参考。

  • 晨间的超慢跑

方法首推晨间的超慢跑。什么是超慢跑呢?这是一种在日本科学验证对瘦身,活脑,排毒同时产生极大功效的跑步节奏。

超慢跑的步伐像跑步而不似走路,速度却明显慢于一般人的慢跑。踏着轻松的脚步,带着边跑边观赏街道风景的速度慢跑,节奏让人可以边跑边聊天,唱歌也没问题。

我每天都会特意早起,完成平日一小时的超慢跑,周末更是花上2小时去周游更远的地方。我会一边跑,一边补充水份,因此更容易出汗。

这种不徐不疾的跑法虽然费时,需要我一早摸黑就开始,可是胜在对身体的压力极小,对关节也不会造成伤害。倒是跑着跑着,觉得尽管晨风晾凉的,体内却是暖暖的,好舒服。  

对于身体容易发冷或有膝盖关节痛的朋友,我真心建议你看看日籍作者梅芳久仁子著的《惊人的超慢跑瘦身法》,学习这种跑法。有机会的话,就和我一起跑跑看,保证你会觉得跑步不再是累人的活动。

  • 饮用养生茶

其次是饮用养生茶吧。本来我通常在办公室里是喝温水的,后来因为同事们大多爱喝咖啡,我也开始早晨和午后各来一杯咖啡。再后来,不自觉地,在一位重视养生的朋友的潜移默化下,接触了关于养生茶的书籍后,开始改喝起茶来。

现在,基本上我会在早上喝加了柠檬汁的日本绿茶(green tea)。这热茶一饮之下,本来在跑步后已干的汗水,又会大量排出。到了办公室,早上我尽可能喝温水,午后才开始喝茴香茶 (fennel tea)或喝一位有心的同事泡给大家喝的花茶。上个周末在家里尝试泡制了陈皮糙米茶( tangerine peel brown rice tea),饮后发现有出汗利尿的效果。看来,也是个好选择。冷气办公室不易出汗,可是喝热茶还是起着暖胃的功效的。

  • 睡前热水泡脚

在睡前,我会花十来分钟用热水泡脚。我倒没有买什么特制的木桶,不过就用简单的塑料脸盆,待热水器的水够热了,就用来冲洗双脚。水一凉了,就倒掉替换。来回几遍后,双脚在热水的浸泡下,开始泛红发烫。过热就加冷水调和,小心不烫伤脚部。刚开始,觉得没什么,就是洗脚嘛。日子久了,发现手臂的部位和背部会微微出汗,过后就很容易入睡了。

最后说明一下,我的一位好友说他老公不信我就单靠跑步能在短数个月内减了8公斤,腰围也小了5寸。我想以上的补充,他会更信服吧。希望对他有帮助,更对阅读我的博文的家人朋友有益。

追根究底,关键不在于要跟我一样做了什么。依样画葫芦,不见得会有效。更重要的是,在参考我和其他更懂得身体健康的人的方法后,找出更适合自己的排汗排毒的方法就好。我也是在不断摸索中,渐渐理出这三个方法来排汗,也在试着改进。你如果懂得其他排毒的好方法,可别忘了和我分享哟。我的联络方式如下:

Email: wktanwilliam@gmail.com 

Whatsapp: +6597630945
陈惠谦

William W.K. Tan

2017年8月23日

10:30 pm

写于菲律宾(Philippines)首都马尼拉(Manila)的阿拉邦市(Alabang)