妮專屬教練CoachNicole

妳身上最有價值的是什麼？名牌衣服、鞋子、包包、珠寶？
有一樣東西很百搭，來看看是什麼吧🌸
What’s the most valuable thing on you? Designer clothes, shoes, bags, jewelry? There is one thing matches everything. Let’s find out what it is.

蛋糕、巧克力減肥法？光用聽的就胖了😵‍💫
甜食可不是女生的專利，其實不少男生也超愛的
想要享受自己愛吃的食物，又要同時維持身材
這不是童話故事
這支影片分享James開心享受美食的關鍵
歡迎大家複製貼上他的做法喔😉
A cake-and-chocolate weight loss diet? I feel fatter by just hearing this diet😵‍💫
Sweet treats aren’t just a girls’ thing, a lot of guys are obsessed with them too. Want to enjoy the foods you love and maintain your physique at the same time?
That’s not a fairy tale.
In this video, James shares the key to enjoying delicious food while staying in shape.
Feel free to copy and paste his method😉

【跑步小白必學】跑神的熱身一般人做得完嗎？
身為路跑小白的我幫大家測試 🫠
其實所有運動的強度都是『相對的』
這些動作對跑神來說很輕鬆，拿來熱身剛好
如果妳現在的體能還跟不上，就算沒有要路跑
把它拿來當作主要運動也很棒👏
體能是累積來的， #只要妳願意開始
妳的身體一定會回報妳🌸
【Beginner Runners Must Learn】
Can regular people handle an elite runner’s warm-up?
As a running beginner, I tested it out for you 🫠
The truth is, the intensity of any exercise is always relative.
These movements may feel easy for elite runners and work perfectly as a warm-up.
But if your current fitness level isn’t there yet, even if you’re not planning to run at all, you can absolutely use this as your main workout, and it’s still great 👏
Fitness is built over time.
As long as you’re willing to start, your body will reward you 🌸

⎡只要不喝湯就不會胖⎤這是真的嗎？
現在火鍋大部份都是吃到飽
這個時候，大家的目標都只有一個：要吃回本🤩
如果吃進的總熱量 > 妳的代謝率＝多出來的熱量還是會變成脂肪
但如果 #好好挑食
會讓妳一樣吃很飽，但吃進較少的熱量喔🍀
一起來看看怎麼挑食吧💪
👉看完之後，想知道｜一招抵十招｜的挑食技巧的話
💌留言或私訊我，我告訴妳/你
“As long as you don’t drink the soup, you won’t gain weight.” Is that really true?
Nowadays, most hot pot restaurants are all-you-can-eat. And naturally, everyone has one goal: get your money’s worth 🤩
If your total calorie intake > your metabolism, the extra calories will STILL be stored as FAT
But if you , you can still feel full while taking in fewer calories 💪
Let’s take a look at how to make smarter choices!
👉if you want to know | the ultimate technique | for healthy diet
💌leave a comment or message, I will tell you the secret

膝蓋不舒服妳還叫我運動，是瘋了嗎？🤯
首先，膝蓋痛，沒有別的答案，一定要去看醫生
但妳如果常常覺得膝蓋不舒服，醫生檢查卻說妳膝蓋沒問題
那麼很可能是平常下蹲姿勢不良，太少使用【臀腿🦵】肌肉來發力
白話文就是〖該運動啦〗😁
來看看如何簡單訓練，減輕膝蓋的負擔吧🌸
“My knees hurt and you’re still telling me to exercise? Are you crazy?!” 🤯
First of all, if you have knee pain, there’s only one answer: go see a doctor!
But if your knees often feel uncomfortable and the doctor says everything is fine, there’s a high chance it’s due to poor squatting form or not using your glutes and legs 🦵 properly in your daily movements.
In other words: it’s time to start exercising. 😁
Let’s take a look at some simple ways to train and reduce the load on your knees 🌸

身為city girl的我，絕對是投跑步機一票🙋‍♀️
在室內有冷氣溫度剛剛好的地方運動比較舒服嘛😌
不過雖然都是跑步
跑步機 vs. 戶外跑
妳的身體感覺其實會差很多
有些人覺得跑步機比較輕鬆
也有人覺得戶外跑起來更自然
這支影片一起來看看它們到底差在哪裡
以及該怎麼選擇適合自己的方式吧😍
As a city girl, I definitely vote for the treadmill 🙋‍♀️
Working out indoors with the AC at the perfect temperature simply feels more comfortable 😌
But even though it’s still running, treadmill vs. outdoor running can actually feel very different for your body.
Some people feel that running on a treadmill is easier, while others think outdoor running feels more natural.
In this video, let’s take a look at what the real differences are and how to choose the option that works best for you 😍

小時候超羨慕那些偶像全身都超細的🤩
現在的我知道人30歲之後，如果都不運動
肌肉每年都會逐漸流失，然後慢慢影響你的日常生活
例如：瓶蓋罐子打不開、爬幾階樓梯腿就超痠
影片中的
幫助50+的妳/你更了解自己的肌力現況喔
When I was younger, I used to really envy those celebrities were super skinny.🤩
Now I know that after the age of 30, if you don’t exercise, your muscle mass gradually declines every year, and eventually it starts to affect your daily life.
For example, struggling to open jars or bottle caps, or your legs getting sore after climbing just a few flights of stairs.
The SPPB (short physical performance battery) simple fitness assessment shown in a video can help those of your aged 50+ better understand your current muscle strength.

習慣拍照的時候比愛心🫶
早上習慣買杯☕️再進公司
下班再晚再累，也習慣滑個社群看看大家的最新動態
習慣邊吃東西邊追劇
這些習慣明明就都很容易養成
怎麼運動習慣那麼難啦😮‍💨
來，來，來
一起來看看幾個培養運動習慣的小技巧吧🌟
We’re used to making a heart sign 🫶when taking pictures
Used to grabbing a cup of coffee ☕️before heading into the office
No matter how late or tired we are after work, we’re used to scrolling through social media to see everyone’s latest updates
Used to watching shows while eating.
All of this habits are so easy to build… so why is building an exercise habit so difficult?😮‍💨
Follow me, let me show you a few tips for building an exercise habit 🌟

【Start Moving行動起點計劃】給想開始運動的妳
只有妳 可以為自己 做出改變
私訊我吧🌸
The Start Moving program is for the woman who’s ready to begin her fitness journey
Only you have the power to change your life