Zongyao Jin
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Mind and Body
Oct 4, 2025
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Workout Routine
1k @ 5:00/km
Sun Salutation × 3
3k @ 4:30/km
5k @ ∞
Biceps @ 15kg × 10
Shoulders @ 15kg × 10
500m @ 3:20/km
Push-up × 30
500m @ 3:20/km
Pull-up × 10
Sun Salutation
repeat and finish with initial pose
hold each pose for 3 breaths, then 2, 1 in set 1, 2, 3
Mindfulness Program
1
Get ready
sit down, back straight, eyes open
take in space, deep breaths
chest expands
lungs fill with air
body softens
2
Sink in
close your eyes
breaths return to normal
weight of the body, hands, feet
sounds around you
back to the body
3
Body scan
scan down from head to toes
how the body feels in each area, tension, discomfort, relaxation
rising and falling sensation of the chest or stomach
if the mind wanders, label it as thinking or feeling, then return to the body scan
4
Let go
set the mind free
whatever it wants to do
whatever comes up
let it think if it's been wanting to think
no effort at all
5
Come back
bring the attention back to body
physical sensations of the body
contacts against the chair and floor
the space and sounds around you
6
Wake up
open your eyes gently
a stretch if you'd like to
what it's like to take some time out to allow the body and the mind to unwind
acknowledge and appreciate the feeling
allow any mistakes or imperfections
Exercise Cycles
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Meal Recipe
Milk + PP @ 240ml + 30g
Cheese Sandwich @ 120g
Chicken Thigh @ 120g
Beef
Cucumber @ 80g
Sweet Pepper
Tomato @ 70g
Carrot
Egg @ 60g
Shrimp
Pear @ 100g
Orange
Scallion, Ginger, Garlic, Salt, Honey, Oyster Sauce, Black Pepper, Light Soy Sauce
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