Home workout exercise

The Body Project is a good start.

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Home workout items

Yoga mat GENTLE YOGA MAT 8 MM

Training band CROSS-TRAINING ELASTIC TRAINING BAND

A useful tool to build up muscular strength at home when the gym room is not available.

Pull-up bar STRENGTH TRAINING PULL-UP BAR

This pull-up bar can be easily hung over the doorway.

Abs trainer VERSATILE CROSS TRAINING PUSH-UP WHEEL GRIPS

This set of abs trainer is tough as I don't have much strength in my upper body. I am still trying to work on it.

Foam roller 500 HARD MASSAGE ROLLER / FOAM ROLLER

Massage ball SMALL MASSAGE BALL 500

At the very beginning, it takes me much courage to use the foam roller and massage ball after exercising as the muscles really hurt. Glad that I am quite used to the pain now because the roller and ball really help me to relax.

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You may be aware that all the products I have recommended are from Decathlon.

It's not only about the price quality, but I also admire the company is designing more eco-friendly products.

As the largest sporting goods retailer in the world, their commitments can influence the global sporting goods supply chain to be more sustainable.

Their eco-friendly version products will indicate what kind of recycled materials are used/ how much carbon emissions are reduced compared with the previous design.

Sadly there are few eco-friendly products to choose from in the Hong Kong market so far.

612 eco-design products in the UK market compared with 54 products in the HK market.

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Optional items for outdoor workout

Vibram FiveFingers footwear

My pair of Vibram KSO EVO weight only 99 grams per shoe.

The special design helps to replicate the feelings of walking bare foot, build up my stability and strengthen my feet.

Source: Runner's lab

Toesocks

Well, you cannot wear FiveFingers shoes without wearing toe socks (lol)

You can also wear toesocks inside your working shoe/ sport shoes. Toesocks help to reduce toe-to-toe frictions, it's also super comfy when you are standing/ working out for a long time (e.g. hiking, marathon).

Injinji is my favourite brand.

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Supplements

Pea protein

Compared with animal protein, peas protein is a better alternative for vegan and for those with dietary allergens. It's an ideal source of post-workout nutrition.

I have a bottle of NOW Sports Pea Protein which is a non-GMO vegetable protein isolate. 

Vitamin B complex

Vitamin B can affect our energy levels, brain function, and cell metabolism. It can also improve mood and cognition.

Similar to Vitamin C, Vitamin B is water-soluble. So a safety dose of Vitamin B complex every day is less likely to experience side effect.

Glucose

Glucose can be easily obtained by eating foods rich in carbohydrates. It improves sport performance and enhances recovery.

From a research study, glucose also helps to improve cognitive function in the brain:

"Brain functions such as thinking, memory, and learning are closely linked to glucose levels and how efficiently the brain uses this fuel source. If there isn’t enough glucose in the brain, for example, neurotransmitters, the brain’s chemical messengers, are not produced and communication between neurons breaks down. In addition, hypoglycemia, a common complication of diabetes caused by low glucose levels in the blood, can lead to loss of energy for brain function and is linked to poor attention and cognitive function."

From Harvard Medical School - Sugar and the Brain