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Archive for the ‘Health and wellness’ Category

Eleanor wrote an article about her gym membership experience in China. Regardless of the field, I also prefer coaches who are skilled practitioners themselves, maintain high standards, and remain passionate about their craft. External standards, such as those set by employers, may ensure competence, but intrinsic motivation is what sustains excellence.

Competition governs almost every aspect of Chinese life. From the notoriously gruelling university entrance exams to industrial price wars, success depends on standing out from a vast pool of hardworking rivals…

Oxygym’s standards for staff are exacting. They are assessed according to nine criteria, each stricter than the last…Male and female trainers are expected to maintain body fat below 15 per cent and 20 per cent, respectively, while passing physical tests befitting Navy Seals. Male trainers must deadlift twice their body weight, run 2.7km in 12 minutes and complete 15 unassisted pull-ups. For women trainers, the requirements include deadlifting one and a half times their body weight and 24 consecutive push-ups. While trainers are permitted to exercise on the gym floor, they are discouraged from visibly sweating while doing so.

When I ask Will what a trainer’s personal fitness level has to do with their teaching ability, he appears surprised by the question. “Even if a trainer is very experienced, if they are fat and don’t take care of their appearance, clients won’t want lessons with them,” he says. “The coach should represent an aspiration. They should embody what the student hopes to become.” If a trainer fails to meet those standards, there is a long queue of applicants waiting to take their place.

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Alternating between the sauna, ice bath, and hot bath has become one of my weekly routines. Before it became trendy and common, I used to do it occasionally when I travelled. Nowadays, there are many options available. When I found a place near where I live a few years ago, I thought it was one of my best discoveries.

I like the idea of doing something uncomfortable. My body tends to tolerate heat well, but not cold. In the past, when I travelled to London or Japan during winter or a place with strong aircon, I needed more layers and jackets. Nowadays, I can tolerate both heat and cold well, which makes life easier.

It also helps me sleep better, but its effect on training recovery is marginal. I avoid ice baths after strength workouts and do them on aerobic days.

Once a week seems optimal for me, factoring in time, cost, and value. I like having a midweek recovery day. The time in the sauna and baths gives me a chance to relax, reflect, and focus on my breath. Once in a while, I also get to socialize with interesting people. In that sense, the routine is not only about recovery. It is also a weekly practice in discomfort, stillness, and reflection.

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This year, the school allowed parents to watch the primary inter-school basketball competition for the first time. According to his teacher, Link kept asking whether I had arrived because he was worried I wouldn’t make it in time. I think he had been looking forward to competing in front of his dad. Likewise, I was glad to watch him play.

Link scored 14 points and helped lead his team to a 20–2 victory. He has good individual skills for his age. His playing style reminds me of Rukawa from Slam Dunk, relying heavily on isolation plays. To reach the next level, he’ll need to bring out the best in his teammates, improve his basketball IQ, and better manage his emotions.

The primary school rims were lower than standard ones. After the games, I casually jumped up and hung on one with both hands. Some of Link’s teammates saw it, causing a small ruckus as the boys took turns trying to touch the backboard. Later that day, Link told me I had become popular among the boys because of it.

I usually don’t care much about how others perceive me and prefer to judge myself by my own standards. Still, it felt good to be seen as cool by my son’s peers. I suppose we all want to be someone our loved ones can be proud of.

I should cherish this period while he still looks up to me. In a few years, he’ll probably surpass me in basketball, be less impressed by what I know, and perhaps even find me old-fashioned or embarrassing. Until then, I’m grateful to have a place in this chapter of his life.

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I received a free acrylic painting session after dining at an art-themed restaurant. The restaurant has an art room that provides canvases, paints, and brushes, but unfortunately, it does not offer instruction.

This was my first time trying acrylic painting. I did some quick research to get a sense of how best to proceed. Partly due to time constraints, and partly my lack of patience, the result was not as good as I had envisioned. But it was a good experience. It captures my first attempt at acrylic painting and the many hours I have spent with my boy on the basketball court.

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Link and I went to the NBA Rising Stars Invitational, which featured top high school teams from across Asia. Tickets for the weekday games were affordable, even for courtside seats, and we managed to watch both the girls’ and boys’ semi-finals.

Although we didn’t get a chance to take a selfie with Jeremy Lin, we did win a Hornets cap by taking part in a free-throw game, and also grabbed a free towel and T-shirt during the halftime toss.

It was a good experience for Link to see players not much older than him competing with that level of skill, physicality, and effort. If Link continues to improve, maybe one day I’ll be watching him play at an event like this.

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My son has his first volleyball tournament recently. Even though his team didn’t win a match, making some nice plays still gave him a sense of satisfaction. He is competitive and doesn’t take losing well. The more he wants to win, the harder it is for him to control his temper and perform at his best. My hope is that as he matures, he will learn to see these moments as part of the process of improving and reaching his potential. Many people are competitive and want to win, but not everyone can manage their emotions, learn from setbacks, and bounce back stronger.

“Does losing prove that you are weak? Isn’t losing difficult for all of you? A challenge where, after ending up on your hands and knees, you must see if you can stand up again? If you stay on your hands and knees, that proves that you are weak.”
― Ittetsu Takeda

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Our family went to Bangkok for a one week trip. Since I lived there when I was young, I still have many friends in the city, and my nephew is studying there. My aim was simply to have a relaxed trip catching up with friends and family.

One predictable challenge in Thailand is overeating. The cost of living is lower, the food is good, and most of our meals were at restaurants with people we wanted to see. To avoid gaining too much weight, we brought our badminton gear and a basketball with us. That allowed us to stay active by playing sports, both on our own and with friends. Bangkok turned out to be convenient for this. Badminton courts were easy to book, and we found several basketball courts near where we stayed.

These activities cost almost nothing, but for one of my boys, they were the highlights of the trip. This reminded me that travel does not have to revolve around sightseeing. Bringing some of our normal routines with us, especially sports, made the trip healthier and more memorable. It allowed us to enjoy good food without feeling too guilty, while also creating simple moments of bonding through activities. I think this is something we will do more often in future trips.

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I drew this back in 2023

Like many basketball players, I’ve dreamed of being able to dunk. But when I was younger, I never took that dream seriously. At 180 cm, it felt unrealistic. I wasn’t particularly athletic, and I couldn’t even touch the rim.

In recent years, as I became fitter, I started seeing videos of people shorter than me jumping high enough to dunk. Most were younger, but they showed me it was possible. So I made a bet with my boys that I would dunk a small ball within five years, before turning 45. They both bet against me, which only made me more motivated.

My first recorded attempt was in May 2023, when I still couldn’t touch the rim. From there, I added strength training, plyometrics, sprinting, and jump-specific work to my routine. It took about half a year to touch the rim, another year to dunk a small massage ball, and then I plateaued.

Training in my 40s has been tough. Work, travel, sickness, poor sleep, and life events all interrupted my progress. Recovery takes longer, and pushing too hard usually leads to knee pain. Progress was slow, uneven, and sometimes frustrating.

But this year, almost three years after I started, I finally dunked a size 1 basketball, and eventually a size 3 basketball. While it is not as cool as dunking a proper basketball in a game, it is good enough for me. I don’t want to risk injury chasing too much more, though a size 5 alley-oop dunk remains an optional next challenge.

My boys treated me to ice cream, and we also celebrated together at one of our go-to izakayas. This goal has little practical value for most people, but it gave me tremendous satisfaction. I’m happy to have finally fulfilled a childhood dream.

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I had my first overseas trip with my younger son. Since he’s athletic and into sports, we did a lot of outdoor activities together. We revisited several hiking trails we used to do when he was younger, but this time at a different pace and with a quiet awareness of how much he has grown.

We also played a lot of basketball. The streetball culture in Hong Kong gave us opportunities to play with many different people, ranging from high school and university students to working adults and retired ‘uncles’.

Thanks to our active lifestyle of walking nearly 30,000 steps per day, we could indulge in the rich and delicious local food and snacks without guilt.

Hong Kong remains a lively city, easy to navigate, and highly efficient. We easily fit VR gaming, a live show, and visits to anime and sports shops into our schedule. It’s the kind of place where variety compresses into convenience.

Overall, the trip felt simple yet meaningful, with shared activities, small moments, and a sense of progression for both of us.

P.S. This is my first trip in decades where I haven’t had to constantly check work emails or keep up with what’s happening around the world. It has significantly reduced my mental stress and helped me feel more mindful and less rushed.

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A nicely written book about his relationship with his father, kids, and running, from the CEO of The Atlantic. Here’s an essay adapted from his book. I share many of his sentiments toward running, and I’m grateful that I can still run whenever I feel like it and see the world while running.

Excerpts:

Every action we take helps to build our habits. Quit once and it’ll be easier to quite the second time too.

When I arrive in a new city, I like to circle it with a run. I’ve seen more of the world while running than I have while walking.

I learned that pain has physical causes but that it’s mostly a mental process: we slow in races less because we reach our physical limits than because our minds get scared.

Only the disciplined ones in life are free. If you are undisciplined, you are a slave to your moods and your passions. –Eliud Kipchoge, two-time Olympic marathon gold medalist for Kenya

The sensation of growing stronger is one of the most beautiful things about this sport. As my training intensified, everything about my body–and my awareness of it–sharpened.

She hadn’t touched money or bought anything for two months. Her life had been distilled to its essence: run, eat, sleep, repeat.

Running has become part of my day where I disconnect from screens and let my mind drift usefully and turn over problems. It encourages simple habits–heathly sleep, healthy eating, moderate drinking–that help as much at 8 a.m. meetings as they do 6 a.m. runs.

It taught me to have total trust in the compound interest gained by steady day-by-day work. I got fast by running hard, consistently, and wasting very little time worrying about how ambitious my goals were.

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