心意和Heart Mind Heal運動按摸，瑜珈生活

心意和Heart Mind Heal運動按摸，瑜珈生活 Using heart, mind, and body connection to support others in transitioning out of depression and anxiety to loving life again. 運用心靈和身體的連結，幫助他人走出憂鬱和焦慮，重新愛生活

18/06/2026

💪🏃TAPER WEEK STRENGTH TRAINING🏃💪

Keeping the volume and intensity low in the final week to race helps the body to rest properly.

Strength training would be focused more on targeting specific strength and stability of the glutes and core to minimise risk of injury. But a whole body approach is helpful too.

Here are some of my favourite exercises:

🟢SINGLE LEG BRIDGE (option to lift leg out to the side for added difficulty)

🟢FIRE HYDRANT WITH HIP EXTERNAL ROTATION (ideally with a band for targeting the deeper glute med and min muscles)

🟢SINGLE LEG REAR LIFT (option with a band for added resistance)
INTO STANDING HIP EXTERNAL ROTATIONS (for improving balance)

🟢BULGARIAN LUNGES (with a weight for added resistance)

🟢BULGARIAN SINGLE DEAD LIFT (strengthen hamstrings - needed for balancing the quads to prevent over activation, and downhill run).

10-15reps x 3 sets



💪🏃賽前減量週肌力訓練🏃💪

在比賽前的最後一周，降低訓練量和強度有助於身體充分休息。

肌力訓練應更著重於增強臀部和核心肌群的力量和穩定性，以最大程度地降低受傷風險。但全身訓練同樣重要。

以下是我最喜歡的幾個訓練動作：

🟢單腳橋式（可選擇將腿向側面抬起以增加難度）

🟢側抬腿（配合髖外旋）（建議使用彈性帶，以鍛鍊更深層的臀中肌和臀小肌）

🟢單腿後抬腿（可選擇使用彈力帶增加阻力）

站立髖外旋（提昇平衡能力）

🟢保加利亞式弓箭步（可負重增加阻力）

🟢保加利亞式單腳硬舉（強化膕繩肌－有助於平衡股四頭肌，防止過度激活，並有助於下坡跑）。

10-15次 x 3組

#跑步肌力訓練 #跑得強

17/06/2026

😵‍💫🏃最後幾公里跑到筋疲力盡？

以下是我的一些個人策略：

✅ 傾聽身體的聲音…如果需要就走走停停。

✅ 配合呼吸…專注於呼吸不僅有助於調節循環系統，確保身體獲得充足的氧氣，還能幫助你將注意力集中到當下。

✅ 數步數…我發現數步數很有幫助…可以交替進行步行和跑步。

#跑步技巧 #正念跑步

😵‍💫🏃Running the last few miles when tired?

Here are some of my personal strategy:

✅ Listen to your body....walk if you have to.

✅ Work with the Breath...be in tune with the breath not only helps to regulate the circulatory system to allow enough oxygen around the body, but helps to bring the mind back in the present moment.

✅Count the steps...I find counting helps...alternating with walking and running.

16/06/2026

用這套簡單的足部按摩方法好好呵護你的雙腳吧！ 🦶✨

你的雙腳支撐著你一整天，它們值得好好休息。這段簡短的影片將為你解釋兩種有效的按摩技巧，幫助你快速緩解足部緊張、促進血液循環，並消除足部疲勞。

影片內容包括：

按壓：施加深層、穩定的壓力，釋放緊繃的肌肉結節。

滾動：用流暢的動作伸展和放鬆足底筋膜。

拿起一個網球或按摩球，跟著影片一起做吧！你的雙腳會感謝你的。

#足部按摩 #自我照顧

Give your feet some love with this simple self-massage routine. 🦶✨

Your soles carry you all day. They deserve a break.

This quick video breaks down two powerful techniques to relieve tension, boost circulation, and melt away foot stress instantly.

Here is what we are covering:

COMPRESSION: Applying deep, steady pressure to release tight knots.

ROLLING: Using fluid motion to stretch and relax the plantar fascia.

Grab a tennis ball or a massage ball and follow along! Your feet will thank you.

15/06/2026

跑者足底解剖：足底內部結構 🏃‍♂️

足部力量始於了解足底肌肉的構造。每次腳掌著地時，足底肌肉都會協同工作，吸收衝擊力，穩定步態，並為蹬地提供動力。

了解足底解剖結構有助於你準確地理解跑後自我按摩時的感受。以下是足底主要肌肉及其功能的詳細介紹：

📐 足底中線

趾短屈肌：位於足底正中。它負責屈曲中間四個腳趾，並支撐足弓。

↖️ 大腳趾核心肌群

拇展肌：位於足內側。它負責將大腳趾向內拉，並作為足弓的主要穩定器。

拇短屈肌：位於大趾後方。它彎曲大腳趾，為你提供強勁向前蹬地所需的力量。

拇內收肌：一塊深層的、形似數字「7」的肌肉，橫跨前腳掌。它將大腳趾向第二腳趾靠攏，並穩定你的足弓。

↗️ 外側邊緣錨點

小趾外展肌：沿著整個足底外側邊緣延伸。它將小腳趾向外拉，幫助平衡你的側向體重。

小趾短屈肌：位於小趾根部下方。它彎曲小腳趾，幫助前腳掌抓地。

儲存這篇文章，以便在下次恢復訓練時參考！

Runner’s Anatomy: Inside the Sole 🏃‍♂️

Foot strength starts with knowing what is under the hood. Every time your foot strikes the ground, the muscles on the sole work together to absorb shock, stabilize your stride, and power your push-off.

Understanding this anatomy helps you understand exactly what you are feeling during post-run self-massage. Here is a breakdown of the key muscles on the bottom of your foot and what they do:

📐 The Center Line

Flexor Digitorum Brevis: Sits right in the middle of your sole. It flexes your middle four toes and supports your longitudinal arch.

↖️ The Big Toe Powerhouse

Abductor Hallucis: Runs along the inner edge of your foot. It pulls your big toe inward and acts as a major stabilizer for your main arch.

Flexor Hallucis Brevis: Positioned right behind the big toe. It flexes the big toe to provide the power you need for a strong forward push-off.

Adductor Hallucis: A deep, number-7-shaped muscle crossing the forefoot. It brings the big toe toward the second toe and

15/06/2026

🐶🏃友善的流浪狗🏃🐶

越野跑的樂趣之一就是偶爾會遇到一些可以與之建立聯繫的狗狗。

對於那些想要與流浪狗建立聯繫的人，以下是我根據以往與流浪狗相處的經驗總結的一些方法。

但這只是我個人的經驗，請不要將其視為絕對的準則。請根據具體情況靈活處理…人身安全永遠是第一位的！ ⛑️

以下是一些接近友善流浪狗而不驚擾它們的技巧。

✅先詢問：尋找項圈或附近的主人。

✅觀察肢體語言：確保狗狗搖尾巴，身體放鬆。

✅降低姿勢：蹲下身子，讓自己看起來不那麼具有威脅性。

✅避免眼神接觸：直視狗狗的眼睛可能會讓它們感到不安。

✅伸出手：先讓它們聞聞你的指關節（注意，這段影片裡我沒這麼做，所以這部分是我的疏忽）。

✅先撫摸敏感部位：撫摸胸部或下巴，不要撫摸頭頂。

#狗狗安全 #流浪狗

🐶🏃FRIENDLY STRAY DOGS🏃🐶

One of the joys of trail run is sometimes coming across dogs that I can connect with.

For those who want to make a connection with stray dogs, here is my approach from a number of past experiences working with stray dogs.

But it's only my personal experience, please do not take this as a complete must-do. Judge each situation differently...personal safety comes first! ⛑️

Here are some tips on how to approach a friendly stray dog without startling them.

✅ASK FIRST: Look for a collar or owner nearby.

✅READ BODY LANGUAGE: Ensure tails are wagging and bodies are relaxed.

✅GET LOW: Crouch down to look less threatening.

✅AVOID EYE CONTACT: Staring directly can feel like a challenge.

✅OFFER YOUR HAND: Let them sniff your knuckles first (note that I didn't do this in this clip, so my bad on this one).

✅PET THE SWEET SPOT FIRST: Stick to the chest or chin, not the top of the head

14/06/2026

⛰️🏃BALI (TAIWAN) TRAIL RUN PREVIEW 👀

These are a collection I took of the different terrain and sections of the Bali Trail Race (in courtesy of the organisers Venture Treks ).

Once I got over my frustrations, it was actually really fun looking back.. just have to look after myself now and train diligently before the event so I can make sure I'm race-ready. 💪



⛰️🏃峇裡島（台灣）越野跑預覽👀

這些照片是我拍攝的峇裡島越野跑不同地形和路段的集合（感謝主辦單位Venture Treks提供）。

克服了最初的挫敗感之後，回想起來，整個過程真的很有趣……現在我只需要好好照顧自己，在比賽前刻苦訓練，確保自己做好充分的準備。 💪

#第一次越野跑 #越野跑的樂趣 跑步人生

14/06/2026

跑步時被狗追？別跑！ 🛑👇

這是幾乎每個跑者都會遇到的驚險時刻。

腎上腺素飆升，你只有一瞬間的反應時間。

你的本能反應是拔腿就跑。

千萬別這麼做。

跑步會觸發狗狗的捕獵本能。

你跑不過它們。

為了安全起見，請這樣做：（以下建議來自英國皇家防止虐待動物協會 (RSPCA UK) 和其他犬類安全意識資源——我嘗試過其中一些方法，其他方法也可能對你有幫助）

✅像樹一樣靜止不動：完全停止移動。

✅移開視線：直視狗狗的眼睛很危險。

✅側身：側身面對，使自己看起來更小、更不具威脅性。

✅雙臂抱胸：雙手交叉抱在胸前。

✅像磐石一樣：如果被撞倒，蜷縮起來。

✅保護頸部：緊緊收住下巴。

✅緩慢後退：只有在它們停下來時才移動。

✅✅✅切勿回頭：始終保持與它們的視線接觸。 （這一點至關重要……我一開始一直跑，它們卻追著我跑。）

#跑步安全 #攻擊性犬隻

🏃‍♂️ Chased by a dog on your run? Stop running! 🛑👇

It is a terrifying moment that almost every runner faces.

Your adrenaline spikes, and you have a split second to react.

Your natural instinct is to sprint away.

Do not do it.

Running triggers a dog’s predatory chase instinct.
You cannot outrun them.

Do this instead to stay safe: (In courtesy of RSPCA UK and other Dog Awareness Resources - I did some of these, and others may help)

✅FREEZE LIKE A TREE: Stop moving entirely.

✅AVERT YOUR EYES: Staring directly is a challenge.

✅TURN SIDEWAYS: Present a smaller, non-threatening target.

✅KEEP ARMS IN: Fold them across your chest.

✅BE A ROCK: If knocked down, curl up.

✅ PROTECT YOUR NECK: Tuck your chin tightly.

✅BACK AWAY SLOWLY: Move only when they stop.

✅✅✅NEVER TURN BACK: Keep them in your sight. (This one definitely is key...i initially kept running with them behind me and they were chasing after me).

13/06/2026

💜🌿NATURE HELPS STRENGTHEN SOUL CONNECTION

Since deepen my personal practice with mindfulness, it has allowed me to balance my mind and my heart, which often helps me to make better decisions and allow me.to understand deeper on the meaning of life.

The weather has been very unpredictable and it's easy to go into autopilot to assume that it will rain all day.

But when I sit with myself and using my senses including the gut, it helps me to feel the "invisible" vibration of nature's energy, and as I follow my instincts...it didn't rain at all!

So practising observing nature and mind helps to build a stronger connection with it. It's the inner compass that is so sensitive, but yet powerful. And when learning to work with your senses, you build a strong foundation to live with more resilience. 💪

💜🌿大自然有助於增強靈魂連接

自從我加深了正念練習以來，它幫助我平衡了身心，這常常幫助我做出更好的決定，也讓我更深刻地理解生命的意義。

天氣變化無常，容易陷入「自動駕駛」模式，認為會下整天的雨。

但是，當我靜下心來，運用包括直覺在內的各種感官時，我感受到了大自然能量那「無形」的振動，當我跟隨直覺時……竟然沒下雨！

所以，練習觀察自然和內心，有助於與自然建立更牢固的連結。它就像一個靈敏而強大的內在指南針。學會運用感官，就能為更有韌性地生活打下堅實的基礎。 💪🙏

13/06/2026

Mountain Road Run To Train Uphill Endurance

1 week to go until Race Day, a good chance to test out equipment.

And more breath-taking scenery ❤️😊



山路跑訓練上坡耐力

距離比賽日還有一周，是測試裝備的好機會。

還有更多令人嘆為觀止的美景 ❤️😊

#跑步生活 #熱愛越野跑 台灣山

12/06/2026

Your energy is your currency. How are you spending it today? 🪙🔋🪫

We often wake up carrying yesterday’s stress or physical tightness.

That heavy feeling isn't permanent—it is just stuck energy.

By practicing mindful movement first thing in the morning, we:

🤸Release physical and emotional tension.

🤸Circulate fresh oxygen and blood flow.

🤸Recharge our mental clarity for the day ahead.

Give your body permission to slow down so you can show up fully. 🌿



你的能量就是你的貨幣。今天你打算如何使用它？ 🪙🔋🪫

我們常常帶著前一天的壓力或身體的緊繃感醒來。

這種沉重感並非永久存在──它只是能量的停滯。

透過在清晨進行正念運動，我們可以：

🤸釋放身心壓力。

🤸促進血液循環，釋放氧氣。

🤸為新的一天補充能量，保持頭腦清醒。

允許你的身體慢下來，這樣你才能全心投入當下。 🌿

#正念瑜珈 #自我照顧

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