Tuesday, September 18, 2007

You choose your attitude

Recently I injured my ankle. It's 9:30 PM here in Seattle. I sprained it yesterday (Sunday) while playing soccer. Upon the recommendation of my dad, I went to see a local physiotherapist. I found out that I ruptured my anterior talofibular ligament. Sounds bad doesn't it? Well...

The bad: it's permanent damage. My right ankle is more prone to injury.
The good: no fracture. And foot can be trained to develop better proprioception (basically with that ligament gone, my foot will have a harder time getting by with the smaller connections between my talus and fibula bones).

My choice: I still plan to train for a marathon. I'm going to do the exercises prescribed by the physiotherapist. I'm going to pace myself and slowly work my way up. But no way am I going to lower my intensity! Right after work, I went to the YMCA and went for a swim. I tied up my legs so I wouldn't kick and injure my legs, and swam 1 km (40 laps for a 25 m length pool).

Intensity. Persistence. Determination.


Thursday, September 6, 2007

Excerpts from "Joy at Work"

Aristotle said, "We are what we repeatedly do. Excellence, therefore is not an act, but a habit."

The traits of good leaders - humility, courage, love, passion, and integrity - are essential to the roles they play in the workplace.

Tuesday, August 21, 2007

Aug 21: YMCA

1-2 PM Downtown Seattle YMCA

Ran 1 mile
Did strength training mainly for triceps, shoulder, and calves

Approx length of workout: 31.39 minutes
Max Heart Rate: 163 (82%)
Average Heart Rate: 131 (66%)

Comments: Felt good. Felt strong. Only 1/2 hour workout and squeezed in during lunch. But relieved a lot of stress the accumulated at work. I'm feeling very positive of the consistency at the YMCA and keeps me connected.

Sunday, August 19, 2007

Aug 19: Renewal

I just came back from my vacation in Toronto. I bought some "bling".
- Polar heart rate monitor
- weight lifting gloves
- Asics running shoes (Kayano VII for 40% off!)

Went running today. 7 PM Seattle time (10 PM in Toronto).
- Length: 31.22 min
- Max HR: 175
- Avg HR: 152

Comments: Felt very good. Did some strength training in quads along the way to help cushion shock on knees. Difficult to adjust at first to air (difficulty breathing) but kept pressing on. The weather was beautiful and the air was refreshing. I love running.

Thursday, June 28, 2007

An exciting day :)

Update (Sat. June 30): Ran 11.1 km in 1 hour 35 minutes =) and it's hilly!
- Ran to bus stop plus 1.1 miles to friend's house
- Marathon... here I come!! Well.... we'll see :P

My current routine:

7 AM - Bike to Issaquah Highlands Park & Ride
7 PM - Bike home from Park & Ride
(Each trip is 5.8 mi or 9.3 k)

Strength training (very random workouts / times), but focus on:
- abdominals
- core stability
- push ups

And, guess what? I'm thinking of joining the YMCA. So, hopefully I will have a more solid workout routine and incorporate swimming into my workout.

Meals (June 28):
6:45 AM: 2 slices of toast with organic peanut butter, glass of orange juice
9 AM: Handful of almonds
11 AM: Sandwich (tuna salad - tuna/egg/mayo)
1 PM: Lunch (Spinach salad w/ strawberries, 2 salmon burgers, 4 dumplings)
3 PM: More almonds
4:30 PM: Sandwich (tuna salad)
7 PM: Cook dinner (and use leftovers for next day's lunch)

**I'm also drinking a lot of water throughout the day. I've managed not to drink any coffee so far this week and replaced it by hydrating my body constantly. I have to make more visits to the washroom :p but I have a healthier and cleaner system=)

Saturday, June 9, 2007


My current routine:
~6:30-7:30 AM: Bike ~5 miles (1/2 hour)
~6:00-7:00 PM: Bike ~5 miles (1/2 hour)
*commute to bus station

- 3 sets of 5
Push ups:
- 5 sets of 10
Recreational running (including running to the post office from work:p)

Meals (in general):
6:30 AM: Cereal, yogurt, toast, water, and/or milk
10:00 AM: Croissant and optional coffee:)
12:30 PM: Sandwich
4:30 PM: Peanut Butter and Jelly
7:30 PM: Amazing dinner (host family)
9:00 PM: Water, milk, and/or yogurt

Saturday, May 19, 2007


I am in lovely Seattle, doing a 16 month internship. I work downtown but live with friends in Sammamish (1/2 hour bike ride to station and 1/2 bus ride downtown). So currently, that's my workout - as the ride to the station is very hilly! My knees are actually a bit injured. I'm using the weekend to recover. It's 5 miles 1 way (I'm not the fastest biker... very anti-pro)... so 10 miles a day isn't too bad (~16 km).

Alright, getting off now. But getting back on track. I need to maintain focus and keep up this fitness journal. OK, pursuit of 4 dimensional excellence, HERE I COME! Round 29101930! :P

[Update: Went shopping at Target, and found this $15 body fat meter thing. I measured my body fat composition... 24.8%!!! I need to increase my muscle mass:p.. so eat smarter and do more strengthening exercises -- cardio from biking:D]

Wednesday, April 18, 2007

Total Annihilation >> Complete Determination

Oh man. Total annihilation. I got destroyed on my Operational Research exam. Should have used my time more wisely. Gah. My favourite course. I was doing really well... And then... kaput. And it was a second year course too. Man, so mad.

So I went to the gym. I tried to understand. Why can't I do well in OR courses? Same thing happened last year... I would say... Wow Cool! And not do well.... -_- Maybe I am not supposed to be where I thought I'd be. These were some of the thoughts that were going through my mind as I started working out.

Bicep curls... Bench Press... Tricep Press... Leg Press... Angry Press:p

Then I went upstairs to run. At first I was like 10 laps. As I was running, I was like, WOW.... 10 laps is long. Then wait... Edwin can do 5 km.... And 5 km = 35 laps. Ok.. I'll do that. Partway through I was doubting myself. But I kept running. Lap 10... Oh my... 25 laps to go... I kept at it... My foot was in pain... I'm going to finish this... No matter what... I can do it... I didn't let my intense pain get to me.... Mind over matter they say...

End of story? I ended up painfully finishing the 5k. Took me about 1/2 hour around the track. Hard... yes... But I know that I can do it. I know that I can finish and that even when I am down, I need to persevere, because finishing that 5 k is so much more rewarding then giving into my fleshly desires:p In the same way, this seemingly huge roadblock in my life (failing that exam) is going to hurt. But I need to keep running. I need to finish this race. And learn from my mistake. Choose this day. That phrase is taking on a deeper meaning everyday. And right now, Ada is beside me, supporting me, and affirming to me that everything is ok. I will fight. God, this battle, I commit to you. Please take it, use it, for your glory, not for my own gains.

Sunday, April 8, 2007

Pushups galore!

Crazy. That's how I would describe Andrew. Maybe hardcore was a better word. We were in the compute lab yesterday (Saturday) and he came in. We had a bit of chit chat and then I challenged him to a push up contest. A friend was there and I knew I would not be able to beat him. But I gave it a try. We did 20 down, first one to failure looses. So this is what I did:

Push ups:
20,19,18,17,12.5 (couldn't finish 16 - just collapsed)
*short break in between

My arms are still sore. He's the man I plan to train with in Seattle for the marathon. We'll see though:) Still, this encounter motivated me to do push ups - especially 20 down:)

Tuesday, April 3, 2007

Slacking a bit - recharge!

Lately I have not been posting. Yes, I have excuses... but I need to move past that. So an update:) I have been working out approx. 2-3 times a week. Here are some of my recent highlights:

Wed March 28: Worked out at Ryerson. Wow, they have a sauna! So nice! But that was after intense running and weight training (1.5 hours in total).

Fri March 30: Workout with Zenzo and TK at Hart House. These guys are intense. TK, especially, displayed a valiant effort. Training with these guys is inspiring.

Mon April 2: Had a crave to run. Ran outside for 10 minutes in Markham. Where I live, the air is fresh, the sky beautiful, the scenery breathtaking, the run... exhilirating. I'm discovering the joy of running for its own sake. During that day, I was toying with the idea of training to complete a marathon. I love to run and there is an incredible amount of joy in preparing and completing a run that requires so much perserverance and hardwork.

Now: Will be more consistent in keeping a fitness journal.

Also: For those who do not know, I am doing my internship in Seattle with IBI Group. I will be working from May 2007 to the beginning of Sept 2008. I hope to continue to grow in my consistency in all areas of my life.

Saturday, March 17, 2007

Friday March 16, 2007

Wow, was incredibly tired before the workout. Had only 4 hours of sleep! Long story:) Anyways, I worked out with Zenzo, a fellow classmate of mine and hardcore workout buddy. Here's what we did:

- Situps: 50 reps
- Crunches: 50 reps
- Situps - Crunches: 50 reps
- Side Situps: 25 reps x 2 sides
- Leg raises: 3 sets x 20 reps
- Side crunches: 3 x 15 (on support)

- Chin ups: 10 reps
- Bicep curls: 3 x 10 (20 lbs)
- Tricep press: 3 x 10 (80 lbs on pulley)
- Shoulder press: 3 x 10 (60 lbs, machine)
- Bench press: 3 x 10 (70,80,125 lbs, machine)

Alright! Have an awesome day:) Work hard, play hard!

Monday, March 12, 2007

Monday March 12

9:30 - 10:30

- Shoulder Press (50lbs, 3x10)
- Bicep Curls - each arm (10 reps, 5 sets, lbs = {20,30,40,30,20})
- Abdominal Curl - (3x20, 70lbs)
- Pectoral Fly - (reps = {20,12,8}, 3 sets, lbs = {60,80,100})

Treadmill - Speed Work
- 20 minutes, Jog: 5 mph, Run: 8 mph, Recover: 4 mph
- Jogged for 4 minutes, Ran for 1 minute, Recovered for 30 seconds, and repeated (4 times in total)

I am feeling very good after today's workout. Hopefully I will have enough energy to carry on throughout the rest of the day. I forgot to bring gym clothes today, but at least I wore track pants to school:) I am very excited. Even though this Fitness Club did not turn out very well this year, I have a clearer vision of where I need to be and where God has called me. In terms of CCF, this vision that I have will have to wait 16 months as I do PEY in Seattle. During that time, I know that God will refine the vision He has for me and shape me into a man after His own heart.

Saturday, March 10, 2007

Saturday, March 10

In preparation of dragonboat season, I decided to haul myself to the gym:)

I did some strength training for about half an hour to 45 minutes. I was feeling fairly tired (should eat more next time:p). But the workout was good, intense, and felt refreshing.

Then I ran on the treadmill for 15 minutes. Every 5 minutes I would "sprint". Jog: 5 mph, Run: 8 mph. The "sprints" would last 1/2 minute.

Ok, motivate, energize, revitalize --> focus, concentrate --> move!

Saturday, March 3, 2007

Friday, March 2

Was up late working on presentation so I was fairly tired. Anyhow, this is what I did:

Hart House Circuits (1 set of Introductory Level II)

Abs (3 sets)
- Crunches (12 reps)
- Plank (1 min)
- Leg raises (12)

I felt very great after, despite the entire workout only being 30 minutes. The idea of each workout is to feel great and have fun - pushing myself to my best, yet not overkill:)

Saturday, February 24, 2007

Iron Dragons

Definition: Iron Dragons:
1. U of T Engineering's dragonboat team
2. Hardcore
3. Team spirit

Today, I worked out with Paul and Brian - wow they are so crazy! Anyways, here's what I did:

Hart House circuits (Introductory II)
- 3 sets of:
- 4 laps
- 10 pushups
- 12 burpees
- 6 stair running
- 10 situps
- 15 bench steps
- 6 dips
- 6 chinups
- Bench Press (30 lbs each arm, 3x10)
- Barbell Bicep Curl (40 lbs, 3x10)
- Wrist curls (20 lbs, 2x10)

Random Nerdy Video: http://www.youtube.com/watch?v=UTby_e4-Rhg

Monday, February 19, 2007

CCF Winter Retreat

Wow, what a workout (spiritually, physically, mentally...)! Actually, retreat was really good. The theme was "Reconnect, Recharge". We talked about how humbling ourselves and seeking God's will for our lives is the first step in reconnecting back to God. Studying the life of Josiah, I saw how an intense love for God inspires a revival in a nation.

For some strange reason, my whole body is aching! I was trying to learn break dance moves (Sat night) and now I am in pain. Back, shoulders, abs.... Elton suggests me to do wide grip chin ups to build the strength to do that. Also, I saw Mike do the Butterfly twist ... so cool. OK! I'm going to train my body. I am recharged with renewed motivation:)

Happy Chinese New Year and Reading Week

Monday, February 12, 2007

Stomach flu :$

Yesterday I caught the stomach flu. Symptoms include diarrhea, vomitting, chills, headache, sense of exhaustion. Anyhow, I wasn't feeling too great. But anyways, God is good and I am surviving:)

After the GE pre-interview breakfast session, I went to AC to workout with Peace. It was very easy as I was not feeling very great. So here's what we did:

Light run
Bench press (3 x 10)
Inclined situps (3 x 10)
Leg press (3 x 10)
*using fairly light weights

Ok, that's it:) Have a great day and SMILE! I can't wait to be healthy again!

Tuesday, February 6, 2007

Cardio - a first:)

7:24 AM on the GO train - Read Luke 10. Going through the book of Luke. I jump around but the jumping is centred around Luke. Reminded about who my neighbour is and that we are called to love. Also, rememorizing and internalizing 1 Corinthians 13.

Wow, 8:45 - 9:45 AM @ Hart House...

Chin-up count: 1 x 7
20 min treadmill (incline 4.5), 1.68 miles
20 min elliptical (level 5), 2.08 miles

I feel quite refreshed! And guess what? I showered too!

Hmm, now time to eat breakfast;)

Monday, February 5, 2007

First fitness club meeting of the year!

Today I worked out with Emily (emily-emchan.blogspot.com) at Hart House from 2:00 - 3:00 PM. I say this is the first, meaning it is the first time someone came out this year:) People have been busy and it has been tough to organize time slots suitable for everyone. That is why this blog network has been initiated - to complement people's individual or group workouts. Ok, enough said, here's the info.

Weight: 173 lbs


Treadmill running ( 15 min @ 4.8 mph, 3 min cool down )
- Abdominal (3 x 10 @ 36, 36, 50 lbs) i.e. 3 sets of 10 reps @ weight
- Bench Press (3 x 10 @ 80,80,100 lbs)
Cool down stretches

It was fun and encouraging to workout with someone else. The workout was quite refreshing and energizing. I hope this keeps up and that more people would join:)

Oh, as a post script, for those joining the fitness club, be careful of not spending too much time on blogs:p Please try recording what you did after each workout and how you felt. Also, I ask that you spend maybe 10 minutes a week quickly commenting on other fitness club members' blogs. You can view their links at the UTCCF Fitness Club web page.