Sportso-mate：EP.134｜Hello! Run 小姐｜嘉賓：田徑教練 簡杏芳 Elco

SportSoulmates 今日继续有我 叶青

SportSoulmates continues today with me, Ye Qing.

我今日的Soulmates是田径教练 简幸芳 Elco

My Soulmate today is the track and field coach Jian Xingfang Elco.

Hello Elco

Hello Elco

Hello 叶青 你好

Hello Ye Qing, how are you?

Elco 有个叫做 Miss Run 的体能班

Elco has a fitness class called Miss Run.

我很有兴趣 因为她在标榜里面全部都是女生

I am very interested because all the girls are featured in the showcase.

女学员 教练也是女生 会不会有啦啦队都是女生呢

Will the cheerleaders all be girls since the coach is also a female?

也有的 因为当中有些妈妈

Some of them are because there are some mothers among them.

我们也会有时候见到她可能接科学

We might also see her taking on science sometimes.

或者本身是因为女女而来 现在妈妈就继续

Maybe it's because of the same-sex relationship that she came here, and now mom continues.

也有这些背后的啦啦队

There are also these cheerleaders behind it.

Elco 可能要简单告诉我们究竟 Miss Run 是怎么开始

Elco may need to simply tell us how Miss Run started.

Miss Run 是什么来的呢

What is Miss Run?

其实我们本身的成立就是我和我助教

In fact, our establishment is just me and my teaching assistant.

因为我和我助教也是

Because my assistant and I are also.

因为我和我助教也是女生来的

Because my teaching assistant and I are both girls.

我们也认识了很多年了

We have known each other for many years.

其实我们就在广告工作里面认识的

Actually, we met through our work in advertising.

也是因为一个要做运动的机会

It is also because of an opportunity to exercise.

然后我们就一起回来的

Then we came back together.

做广告的朋友应该不是很做运动的

Friends in advertising probably don't exercise very much.

没错 就是跟我一样

That's right, just like me.

其实也是因为以前做广告而令到我更加珍惜健康的生活

In fact, it was also because I worked in advertising that made me cherish a healthy lifestyle even more.

因为当时真的日夜颠倒

Because at that time, I was really living day and night in reverse.

回到家里的时候 其实可能我妈妈刚刚才起床而已

When I got home, my mom might have just gotten up.

如果你有要拍视频

If you have a video to shoot.

因为要晚上才拍的

Because it will be filmed at night.

你不会日光日白封了墙

You won't block the wall with sunlight and daylight.

很多时候跟健康是不成正比的

Many times, it is not proportional to health.

所以有了这个背景

So with this background,

加上又很幸运联系

Plus, it's very fortunate to get in touch.

因为你知道没有社交媒体的出现

Because you know that the emergence of social media has not happened.

可能联系了大家不同的朋友

May have contacted different friends of everyone.

就和我们的助教

Just like our teaching assistant.

他叫Elsa

His name is Elsa.

开始不语成立了一个Miss Run

At the beginning, Miss Run was established quietly.

现在我们的组织

Now our organization

Miss Run 的意思是不是跑步

Does Miss Run mean running?

大家一起不停地跑步的吗?

Are you all running together non-stop?

其实有很感谢你给我一个机会解释这个Run字

Actually, I am very grateful to you for giving me a chance to explain this word "Run."

因为不知道解释的人都问是不是很跑的呢?

Because I don't know, do those who explain ask if it's very fast?

其实不是的

Actually, it's not.

Run就是当然我们的训练模式当中都有少许跑步的东西

Running is definitely a part of our training regimen, with some elements of running involved.

因为当中跑之上的东西我都会教大家

Because I will teach everyone the things that run on top of it.

因为很基本的

Because it is very basic.

但实在跟坊间你看到的跑会都有少许不同的

But it is indeed slightly different from what you see in the runs out there.

因为他们如果以我理解

Because if they understand me.

都是着重于跑步的训练和成绩

It all focuses on training and results in running.

透过不同比赛

Through different competitions

专注跑步这一项运动为主的

Focusing primarily on the sport of running.

当然他们都有体能

Of course, they all have physical fitness.

但是他们的百分比跑步为主

But their percentage is mainly running.

我们Run反而反过来

We run in reverse instead.

跑步就不多

Not much running.

但是因为我自己很着重

But because I myself place a lot of emphasis on it.

其实任何人

In fact, anyone.

尤其是女士

Especially for women.

我自己都是女士

I am a woman myself.

骨质疏松或者生过宝宝

Osteoporosis or having given birth.

因为女士有很多不同的经历

Because women have many different experiences.

很多不同的人生阶段

Many different stages of life

也因为不同的年纪

Also because of different ages.

也有很多身体上的变化

There are also many physical changes.

我觉得体能

I think physical fitness.

尤其是我们肌肉量的需要是由这样的

Especially our need for muscle mass is determined by this.

重要性去关注

Pay attention to the importance.

所以我们大部分的时间

So most of our time

都是集中体能上的训练

It is all focused on physical training.

而且也不要担心

And also don't worry.

因为很多时候

Because many times

我都收到很多不同的女士的问题

I have received many different questions from women.

会不会很健碩

Will it be very strong?

你不用担心

You don't need to worry.

很健碩

Very robust.

你要给很多时间才能做到

You need to give it a lot of time to achieve it.

而且要饮食要很关注

Moreover, one must pay close attention to their diet.

但是透过体能的训练

But through physical training

练到肌肉有一定的模式练习

Train until the muscles have a certain pattern of exercise.

需要时间

It takes time.

但是基本的练习是需要的

But basic practice is necessary.

最少少许都要做少许

At least a little bit must be done.

或者你要先开始

Or you can start first.

是的

Yes

听到体能训练也很累

I also feel tired just hearing about physical training.

一听就已经累了

Just hearing it makes me tired.

那怎样吸引人们第一步就进来做体能

So how can we attract people to come in and start physical training?

你吩咐的呢

What you instructed?

当然第一堂我就会先看着

Of course, I will watch closely during the first lesson.

因为我也很怕她不会再上第二堂

Because I'm also scared she won't come to the second class.

还有

Still.

坦白说

To be honest.

虽然我们那班大概十几二十人左右

Although our class has about ten to twenty people.

你问我

You ask me.

真心每一个人的体能都会不同的

Each person's physical ability is truly different.

甚至乎你两个人的体能的情况一样

Even if the physical condition of both of you is the same.

但是有某几个动作

But there are a few actions.

可能你的协调性好一点

Maybe your coordination is a bit better.

可能他的反应好一点

Maybe his reaction will be better.

可能他的平衡力好一点

Maybe his balance is a little better.

所以严格来说

So strictly speaking

其实十几个人没有一个是一样的

In fact, not a single one of the more than ten people is the same.

当然你问是否会令到你要给很多力

Of course, you're asking if it will require a lot of effort from you.

力一定要给的

Effort must be given.

如果说没有就真的有少许欺骗你的

If I say there isn't, then there is really a bit of deception towards you.

少许力都要给的

A little effort must be given.

但是你问

But you ask

刚才我说过

I just said it.

每一个人的情况不同

Everyone's situation is different.

如果我假设做一个平板的动作

If I assume a flat action.

就是没有

It's just that there isn't any.

没错

That's right.

我会用不同的时间

I will use different times.

因应不同的人的能力去做

Act according to the abilities of different people.

好像五秒都可以

It seems that even five seconds is possible.

基本都需要

Basically, it is all needed.

加一个一

Add one.

马上觉得十几秒

Soon feels like a dozen seconds.

十几秒

More than ten seconds.

或者最基本五秒

Or at least five seconds.

我认为可以的

I think it’s possible.

不如十五秒

Not as good as fifteen seconds.

当中你要有很多不同的鼓励性的字眼

You need to have many different encouraging words in it.

也是你要作为一个教练

You also need to act as a coach.

和我们的助教一起

With our teaching assistant.

都会留意到不同学员

Will pay attention to different students.

大概你其实估计到

You probably actually have an estimate of it.

他的能力去到什么程度

To what extent does his ability go?

所以每一次

So every time.

我们每一堂都会设定不同的训练

We set different training for each class.

今天我们的主题是

Today our theme is

腹部的训练

Abdominal training

他们很喜欢的约腹

They really like to schedule an appointment.

字眼

Wording

立刻一定很用心

It must be very attentive right away.

收腰

Waist cinching

给人鱼线的腹肌的照片他们看

They see the photo of the abdominal muscles with the line of a mermaid.

每个人都很想做

Everyone really wants to do it.

其实是好事

Actually, it's a good thing.

但是你说

But you said.

刚才你问得很好

You asked a great question just now.

不同的人会不会觉得很辛苦

Will different people find it very difficult?

有机会一个我认为可能简单的动作

There is a chance for what I think might be a simple action.

你会觉得辛苦

You will feel it is hard work.

你会觉得容易

You will find it easy.

如果同一个动作

If the same action

我们应该怎么做

What should we do?

可能我会在想这个动作的设定的时候

Maybe I will think about the setting of this action.

基本版

Basic edition

譬如我用时间去倒分

For example, I use time to divide in reverse.

刚刚你第一、二堂来的

You just came to the first and second classes.

坦白说可能招式还要收拾

To be honest, the moves still need some polishing.

可能五秒其实不错

Five seconds might actually be good.

起码可以用一个正确的动作去做到五秒

At least you can achieve it with a correct action for five seconds.

刚刚才

Just now.

第二就是

The second is

不是

No.

他来了

He has come.

我们元老来的

We are the elders.

由开业到现在都是他

He has been in charge since the opening.

不是一分钟吗

Isn't it one minute?

用时间可以令同一个动作

Using time can make the same action.

但是一班人是不同层面

But a group of people operates on different levels.

都可以有他们应该的分裂

They can all have their rightful divisions.

就像现在学校

Just like now at school.

我幼稚园进去就轻轻一点的

I gently pressed the button when I entered kindergarten.

逐步逐步越厉害越来越厉害

Step by step, it gets stronger and stronger.

知识多了就久一点

The more knowledge you have, the longer you will last.

没错

That's right.

时间是其中一个好的方法

Time is one of the good methods.

或者在一个基础的动作里面

Or in a basic action.

加不同的难度

Add different levels of difficulty.

或者减少的难度

Or reduce the difficulty.

这个是进阶或者退阶

This is either an advancement or a regression.

或者一个很基本的版本

Or a very basic version.

通常一个动作我都会想三个层面

Usually, I think about three levels for an action.

一定会适合他们的

It will definitely suit them.

或者甚至乎不是

Or maybe not even.

可能今天有点累

I might be a bit tired today.

因为你知道女士容易累是很合理的

Because you know it's reasonable for women to get tired easily.

都不用问为什么

No need to ask why.

他总之告诉我

He told me anyway.

我今天有点累

I am a bit tired today.

或者我刚刚儿子前段时间

Or maybe my son just recently.

暑假之前做妈妈的都未必上到课

Moms may not even be able to attend classes before the summer vacation.

或者很累

Or very tired.

因为考试大考成分

Because of the exam's major components.

那你会体谅

Then you will understand.

因为其实距离上课是令到他健康的

Because the distance to the class is actually good for his health.

那你不需要逼他们去

Then you don't need to force them to go.

等到他们可能体力上未必能够做到的东西

Wait until they may not be physically able to do certain things.

那就退阶一点

Then let's step down a little.

或者甚至乎

Or even.

原来我可能我预了一分钟的

It turns out I might have planned for a minute.

或者三十秒的

Or thirty seconds.

他做少一点

He does a little less.

那令到他来到拿到一定的东西

That led him to obtain certain things.

但是又

But again

我认为这个是需要的

I think this is necessary.

Alco你本身是田径教练

Alco, you are an athletics coach.

你有教过男生

Have you taught boys?

也有教过女生

I have also taught girls.

现在有一个全女生体能训练班

There is now an all-girls fitness training class.

你去教女生的时候会不会有点不一样

Would it be a little different when you teach girls?

那些接触是否会不同一点

Will those contacts be a bit different?

会的

Will do.

因为其实我自己也是跑龙洲的

Because actually, I myself also run in Longzhou.

我近年也帮龙洲队带上体能班的

In recent years, I have also helped the Longzhou team with fitness training.

完全不一样

Completely different.

男生要鞭策的

Boys need to be motivated.

男生要狂鞭都可以

Boys can go wild with their whips.

因为可以嘛

Because it is possible.

还有因为你是龙洲队

Also because you are from the Longzhou team.

是龙洲队

It is the Longzhou team.

他们只是想再得一点再得一点

They just want to get a little more, a little more.

当然我要他们得的情况之下给到他们

Of course, I want to give it to them under the circumstances they deserve.

因为都要关注他们安全的

Because we all need to pay attention to their safety.

因为他们通常的强度高很多

Because their usual intensity is much higher.

还有我们爬龙洲

We also climbed Longzhou.

无论你大概二百奖

No matter what, you probably have two hundred awards.

全部都是要有爆发性的

Everything needs to be explosive.

很强的

Very strong.

所以他们如果在我计划我们的训练里面

So if they are in my training plan.

是完全不同的

It is completely different.

纯粹是因为他们的背景

Purely because of their background.

他们的体能不能够承受到强度有几个

Their physical fitness cannot withstand several levels of intensity.

是难的

It is difficult.

那你训练女生会不会要温柔一点

Then will you need to be a bit more gentle when training girls?

或者鼓励性要多一点

Or there should be more encouragement.

要很柔软的让她们说你加油啊

You should gently encourage them by saying, "Go for it!"

你可以的那种

The kind you can do.

他们都可以的

They can all do it.

还有应该这样说

It should also be said this way.

又未去到需要很温柔

Still not at the point where it needs to be very gentle.

但是我想做回我们自己

But I want to return to being ourselves.

因为我和我助教都男生一点

Because both my teaching assistant and I are a bit masculine.

我自己觉得

I personally feel.

未去到我也很想刚才学你的那种声音

I really want to mimic the voice you just used even before going there.

我想我应该难做

I think I should have a hard time.

因为我自己本身的性格

Because of my own personality.

但是我觉得作为女士

But I believe as a lady.

我们

We

不需要再因为女生而特别

No need to be special just because of a girl.

而我们本身内心的那种关心

And the concern we have in our hearts.

其实我们已经拥有到的

In fact, we already have what we need.

譬如其实他没有说

For example, he actually didn't say it.

你从他的眼神进来那一刻

The moment you entered through his gaze.

我已经主动会问

I have already taken the initiative to ask.

今天做什么是不是特别累

Are you especially tired from what you did today?

其实你会感觉到

Actually, you will feel it.

通常他们有时候都很自动自觉

Usually, they are sometimes very self-motivated.

就是因为我们教练是女生

It's because our coach is a girl.

助教也有女生

There are also female teaching assistants.

全班都是女生

The whole class is girls.

其实很多时候你知道

In fact, many times you know.

我们有很多身体不同的状况

We have many different physical conditions.

他们都会很自然和很舒服地说

They will speak very naturally and comfortably.

教练可能我今天会这样的啊

Coach, I might be like this today.

我理解

I understand.

因为他讲完给我听之后

Because after he finished telling me.

因为我会在想我们当天的训练

Because I will be thinking about our training that day.

譬如尤其是腹部的

For example, especially in the abdominal area.

可能有些动作我不是那么建议你做

There may be some actions that I don't particularly recommend you do.

或者惊奇

Or surprised.

是的

Yes.

因为我也不想有额外的受到那么大的压力

Because I also don't want to have extra pressure.

你要再可能了解多一点

You should try to understand a little bit more.

或者可能你去到

Or maybe you will go to.

是不是第几天啊

Is it the day of?

你都要再了解多一点

You need to understand a little more.

因为大家都女士

Because everyone is a lady.

他们会觉得很舒服的

They will feel very comfortable.

这个感觉

This feeling.

还有有机会他可能

There is still a chance he might.

水肿荔枝女士很容易水肿的

The swollen lychee lady is very prone to swelling.

他可能进来我已经看到的

He might come in, which I've already seen.

是的 最近可能吃多了咸的东西

Yes, I might have eaten too much salty food recently.

或者有少许可能不同的因素

Or there may be slightly different factors.

或者动作少了

Or maybe there was less action.

可能很久没有回来

May not have returned for a long time.

也会关注他

I will also pay attention to him.

有些提议的动作

Some proposed actions.

还有再多看他一点点

Just look at him a little more.

还有在分享他们

Still sharing them.

再给教练那方面

Again, regarding the coach方面.

是会再容易一点

It will be a little easier again.

甚至乎他们女生和女生都会很容易去沟通

Even girls can easily communicate with each other.

是的

Yes.

所以两边男士和女士

So on both sides, gentlemen and ladies.

我觉得绝对是两边不同

I think there is definitely a difference between the two sides.

由开始计划训练内容

Start planning the training content.

和迷国沟通

Communicate with the mysterious country.

男士直接做吧

Gentlemen, just do it directly.

是的

Yes.

好啊 我做吧

Sure, I'll do it.

他们是互相自己挑机的

They pick their own machines from each other.

是的

Yes.

你不是不行吗

Aren't you unable to do it?

其实两边都可以的

Actually, both sides are fine.

女生给人的感觉就是

The feeling that girls give off is...

我们做什么都要一起

We should do everything together.

就是中学的时候去厕所都要一起

It's just that in middle school, we had to go to the bathroom together.

是的 去厕所一起

Yes, let's go to the bathroom together.

所以去玩这个跑班的时候

So when going to play this class skipping activity,

可能都拉着朋友一起来玩

Maybe I'll bring my friends to play together.

这个会不会也是其中一个原因

Could this also be one of the reasons?

为什么他们参加全女生的跑班呢

Why did they join the all-girls running class?

会啊 会啊 会啊

Yes, yes, yes.

因为刚才也分享了

Because I just shared it a moment ago.

有很多特别的情况

There are many special circumstances.

还有他们都有很多不同的经历

They all have many different experiences.

不同的阶段

Different stages

你问我现在的学生群里面有妈妈

You asked me if there are mothers in the current student group.

有年轻的妈妈

There are young mothers.

有带着女儿的妈妈

A mother with her daughter.

有阿姨

There is an aunt.

阿姨带儿女

Aunt takes her children.

姐姐带着妹妹

Sister takes the younger sister.

阿妹又叫了个表妹

Sister Amei called her cousin again.

是的

Yes.

其实很多很强大的关系

In fact, there are many very strong relationships.

令到他们来到我们的班

Make them come to our class.

其实都是一件很好的事

In fact, it's all a very good thing.

我觉得开心的就是

What makes me happy is

他来过而感受到

He has come and felt it.

原来是可以的

It turns out that it is possible.

因为很多时候

Because many times

可能未必是直接认识我的人

It may not necessarily be someone who directly knows me.

而是可能透过朋友介绍

But it may be introduced through friends.

我都会问为什么你会来

I always ask why you came.

或者原来你考虑了很久才来

Perhaps you thought about it for a long time before coming.

他们一开始都很担心

They were all very worried at the beginning.

就是体能班

It's just a fitness class.

没有冷气的

No air conditioning.

有蚊咬

There are mosquito bites.

真的有蚊咬

There really are mosquito bites.

深水埗运动场

Sham Shui Po Sports Ground

六点是蚊子的放蹄

Six o'clock is the time when mosquitoes start to swarm.

我经常说

I often say.

那怎么办

What should we do then?

他们不习惯的

They are not used to it.

因为他们不是一个移动的人

Because they are not a mobile person.

不是一个自己会有

It's not something one will have by themselves.

主动性去做运动的人

People who take the initiative to exercise.

在这样的环境

In such an environment

那么多不同的因素

So many different factors.

而可以令到他变成理由不来的情况之下

And it can put him in a situation where he cannot find an excuse.

其实都挺难得的

In fact, it's quite rare.

我会很相信他身边叫他的人

I would trust those who call him around him.

那个影响力很大

That has a big impact.

而那个影响力的人一定感受到

And that influential person must feel it.

上了课之后他们的得着

What they gained after the class.

这个我觉得都很重要

I think this is all very important.

因为都很多的

Because there are a lot of them.

譬如他们为什么要去健身

For example, why do they want to go to the gym?

因为冷气

Because of the air conditioning.

真的很多人跟我说

Really, a lot of people told me.

我全都拍了

I took pictures of all of them.

我晚上的

My evening.

都晒

All exposed.

晚上都晒

It was sunny all evening.

很大盏灯的

It's a very large lamp.

晚上都晒

It gets exposed to the sun in the evening.

有蚊子的

There are mosquitoes.

或者濕了汗

Or sweating.

很不舒服

Very uncomfortable.

很多的

A lot of.

其实都理解的

Actually, everyone understands.

因为其实很多女士们都

Because in fact, many ladies...

毕竟你说在

After all, you said in...

我想香港

I miss Hong Kong.

来来去去

Come and go.

喜欢在户外的女生都不是太多的

There aren't too many girls who like being outdoors.

因为到处

Because everywhere

譬如我的朋友跑步

For example, my friend runs.

来来去去都是可能那个群组的人

Back and forth could be the people in that group.

真的不算太多

It's really not that much.

是的

Yes.

刚才你不是说

Did you just say?

会有一些妈妈带着女儿一起来玩

Some mothers will bring their daughters to play together.

然后表妹表姐阿姨一起来玩

Then my cousin, cousin sister, and aunt came to play together.

那个年龄层都很广泛

That age group is very broad.

是几岁到几岁

What age to what age?

我试过一个朋友

I tried a friend.

就是一个学员

Just a trainee.

他也带过女儿

He has also taken his daughter.

因为可能真的能够夹时间

Because it might really be able to squeeze in some time.

这个也是你小朋友十几岁

This is also when your little friend is in their teens.

也挺难夹到时间

It's also quite hard to find the time.

也带了来上一两堂

Also brought one or two lessons.

因为本身也是做了体能

Because I also focus on physical fitness.

跑开的

Run away.

有田径的训练

There is track and field training.

另外二十几岁的女儿

In addition, a daughter in her twenties.

就是和妈妈一起来的

I came here with my mom.

或者刚刚女儿去读书

Or my daughter just went to school.

但是妈妈继续

But Mom continued.

这个我觉得很好

I think this is very good.

因为本身和女儿一起来

Because I came with my daughter.

甚至乎姐姐和妹妹

Even the elder sister and the younger sister.

然后妹妹的儿子现在就跟着我

Then my younger sister's son is now with me.

是的

Yes

姐姐就一起

Sister will come along too.

保持着不同的班

Maintaining different classes.

去一起活动

Let's go participate in an activity together.

同事

Colleague

同事也多

There are also many colleagues.

因为同事可能见到另一个同事

Because a colleague might see another colleague.

一起动

Let's move together.

原来为什么你说

So that's why you said.

你瘦了

You've lost weight.

真的很明显

It's really obvious.

我经常都说

I often say.

你只要肯动

As long as you are willing to take action.

还有当然你饮食要关心的

And of course, you need to pay attention to your diet.

对 饮食要关注

Pay attention to your diet.

其实是不难下榜的

It's actually not difficult to drop off the list.

我最近有一个学生

I have a student recently.

都是三个月健康

All are three months healthy.

轻了十公斤

Lost ten kilograms.

哇

Wow

肌肉率是下跌

Muscle rate is declining.

肌肉率是上升的

Muscle mass is increasing.

是一个很好的指数

It's a very good index.

运动一个星期三天左右

Exercise about three days a week.

有足够休息

Get enough rest.

但不要想去什么车胎

But don't think about any tires.

台木那些不是正常的

The wood pieces are not normal.

正常的体重训练

Normal weight training

有些我们叫身体重量训练

Some we call bodyweight training.

就是我们上堂那些

It's just like what we did in class.

饮食

Diet

吃果丸也能做到一些事情

Eating fruit balls can also accomplish certain things.

我经常都鼓励他们

I often encourage them.

吃得聪明就可以了

Eating smart is enough.

什么是吃得聪明

What does it mean to eat smart?

其实很基本

Actually, it's very basic.

就是营养均衡

It is about balanced nutrition.

没错 营养均衡

That's right, balanced nutrition.

你适当时吃适当的东西

Eat appropriate things at the right time.

问题你们会不会做

Will you be able to do the questions?

而且你明显是会变得漂亮

Moreover, you will clearly become beautiful.

真的

Really.

为什么

Why?

喝水多了

Drank too much water.

还有吃多了菜

I also ate too many vegetables.

少了垃圾食物

Less junk food.

那是很合理的

That makes a lot of sense.

新陈代政又快了

The turnover of new and old officials is getting faster.

这样吧

Alright then.

刚才我们有说到说

We just mentioned that.

十几岁也有

There are also some in their teens.

可能有些女生已经去了读书

Some girls may have already gone to study.

都有这些年纪

They're all of that age.

妈妈也有

Mom has it too.

就是很多个女生

It's just a lot of girls.

整个班有二十几人

There are more than twenty people in the entire class.

我们俗语有说过

We have a saying in our folk wisdom.

三个女人就一个虚

Three women make a void.

你们那里二十个人

There are twenty people there.

可能都有六七个虚

There may be six or seven illusions.

那应该很吵 是不是

It should be very loud, right?

其实我想有一两个女士

Actually, I would like to have one or two ladies.

都应该是不安静的

It should all be restless.

但是是一个开心的

But it is a happy one.

因为之前我都有跟助教在成立

Because I have been in contact with the teaching assistant before.

Ms. Run

Ms. Run

我们都有一个很大的

We all have a big one.

很深的感受

Deep feelings.

因为我们自己都是女士

Because we are all ladies ourselves.

我们都不希望

We all don't希望.

因为也有人罪

Because there are also people's sins.

不要说女士

Don't say lady.

我好像性变了其事

It seems that I have changed in terms of my sexuality.

其实我觉得有人罪的组织

In fact, I think there are organizations that commit crimes.

或者机会的话

Or if there is an opportunity.

就很容易有一些不想发生的事

It's easy for some unwanted things to happen.

比如可能

For example, possibly.

少许的私闭

A little bit of privacy.

少许圈子

A small circle.

或者有少许不和谐

Or there may be a slight discord.

那我是不是很想的

Then am I not thinking about it a lot?

因为其实我们的初心很简单

Because our original intention is quite simple.

我们想透过我们的形式

We want to see through our form.

用我们的时间带他们一班

Take them to class with our time.

希望透过运动去健康的女士

A woman who hopes to achieve health through exercise.

我们真的这么简单而已

We are really just this simple.

完全没有说我们全码要多少

There was no mention of how many full sizes we need at all.

跑多少只马

How many horses are running?

完全不需要的

Completely unnecessary.

我只是想你健康

I just want you to be healthy.

想你动 然后开心

I miss you moving, then I'm happy.

当然你说我们都很开心

Of course, you say we are all very happy.

看到他们其实很多都是本身一个来

Seeing them, actually many of them came alone.

或者可能有一个来了

Or maybe one has arrived.

朋友移民就剩下一个

Only one friend left to emigrate.

他们都在里面

They are all inside.

大家都很好朋友的

Everyone is a good friend.

这样我跟助教

This way, I will be with the teaching assistant.

还有大家都看到

Everyone has seen it.

很好

Very good.

到目前为止我们已经三周年了

We have been around for three years so far.

都看到大家是很有爱

Everyone can see that everyone is full of love.

是很有爱

It is very loving.

因为他们不同的背景

Because of their different backgrounds.

我们又有中医师

We have traditional Chinese medicine practitioners again.

又有做媒体

Also working in media.

又有做文职

There is also a position for office work.

又有做义工

Also doing volunteer work.

即不同行业都有

There are indeed different industries.

大家都很和谐

Everyone is very harmonious.

是透过每个礼拜一堂

It is through each class every Monday.

或者甚至乎他们是两边走的

Or perhaps they are walking on both sides.

因为我们跑马地都还有一班

Because we still have a class in Happy Valley.

就是礼拜四的

It's just on Thursday.

他们说不是

They said no.

我都想保持多一点

I want to hold on a little longer.

那我们就两边一起来

Then let's do it together from both sides.

深水埗体能班

Sham Shui Po Physical Training Class

然后就去跑马地体能班

Then went to the跑马地 fitness class.

是的

Yes.

我说你有时间

I said you have time.

我们欢迎的

We welcome.

或者甚至乎

Or even.

你可以带朋友来试课也好

You can also bring friends to try a class.

还有我经常都说

I often say...

完全不需要

Completely unnecessary.

你知道通常我们可能用一个

Do you know that usually we might use one?

月费的形式

Monthly fee format

或者两个月的形式去做收费

Or charge in the form of two months.

你先试试课

You try the class first.

因为可能你的朋友适合

Because maybe your friend is suitable.

但是你未必适合

But you may not be suitable.

你自己一定要觉得OK

You must feel okay about it yourself.

才上

Just got on.

因为我也觉得现在其实

Because I also think that now actually...

每个人都很繁忙

Everyone is very busy.

你能够抽时间

Can you take some time?

又去户外

Go outdoors again.

又可能又怕被蚊咬

Afraid of being bitten by mosquitoes again.

又出汗

Sweating again.

如果你报了

If you sign up.

但是又不喜欢

But I don't like it.

强行逼你上

Forcefully making you go up.

我又不是很想

I don't really want to either.

最重要是开心

The most important thing is to be happy.

是的

Yes.

刚才Elko说了很多次

Elko just said it many times.

最重要是开心

The most important thing is to be happy.

可能我们在深水埗运动场

Maybe we are at the Sham Shui Po playground.

逢星期二

Every Tuesday

是的 没错

Yes, that's right.

逢星期二

Every Tuesday

我们在深水埗运动场

We are at the Sham Shui Po sports ground.

突然间就会听到一堆笑声

Suddenly, a burst of laughter can be heard.

就是你们了

It's you guys.

没错 应该是我们来的

That's right, it should be us who came.

所以真的不好意思

So I'm really sorry.

应该很多师兄师姐

There should be many senior brothers and sisters.

应该听到我的声音

You should be able to hear my voice.

是

Yes

究竟有什么这么开心呢

What is making you so happy?

刚才听到Elko说

I just heard Elko say.

你们都玩游戏

You all play games.

是的

Yes.

是有什么玩的

What fun things are there?

其实

Actually

有几小时

Several hours.

因为我又不是很想

Because I don't really want to.

这么长时间赶着回家照顾孩子

I've been in a hurry to get home to take care of the child for so long.

或者弄一些东西

Or make something.

大家时间是宝贵的

Everyone's time is precious.

我们当然一个小时

Of course, we have one hour.

十五分钟而已

Just fifteen minutes.

热身一定要的

Warming up is essential.

怎样都要热身的

No matter what, you need to warm up.

治理的学员怎样都要热身

Students in governance must warm up in any case.

因为是避免之后

Because it is to avoid what follows.

正式训练的受伤

Injuries from formal training

是的

Yes.

可能十几分钟

It may take about ten minutes.

有时候我也会想

Sometimes I also think.

譬如我星期一

For example, I on Monday.

教什么呢

What are you teaching?

有时候我也会在一个群组里

Sometimes I will also be in a group.

出一个投票

Create a poll.

烧脂

Burning fat

拉筋

Stretching.

药服

Medication administration

拜拜肉

Fat to be offered as a sacrifice.

他们有时候会投票

They sometimes vote.

投票

Vote

看不同的主题

Looking at different themes.

或者看当时的天气

Or check the weather at that time.

我也有真心分享

I also have a genuine desire to share.

因为今年夏天是很热

Because this summer is very hot.

今年其实热了很多

This year has actually been much hotter.

是

Yes.

有热心人

There are enthusiastic people.

新宿运动场那边也比较热

The Shinjuku sports venue is also quite hot.

比较多人

More people.

有时候我也真心本身想着的

Sometimes I really do think about it sincerely.

那天的训练

That day's training.

我也要减强它的强度

I also want to increase its intensity.

没办法

No way.

因为我宁愿他们觉得

Because I would rather they think.

这样的就是今天

This is what today is like.

这样就够了

That's enough.

很怕听到救护车的声音

I am very scared to hear the sound of an ambulance.

你说如果是

You said, "If it's..."

有什么玩

What can we play?

譬如

For example

看当天的主题

See the theme of the day.

刚才说了

I just said.

譬如如果是我要练我们的核心

For example, if I want to train our core.

基本有核心的练习之后

After having the basic core exercises.

或者会玩一些游戏

Or might play some games.

譬如

For example

可能我叫他们围着脚圈

Maybe I asked them to surround the foot circle.

我有个狡猾的球

I have a cunning ball.

就叫他夹着

Just let him夹着.

夹着球

Holding the ball.

用脚夹着传

Using feet to hold the transmission.

但是我是躺下

But I am lying down.

提腿

Raise the leg.

已经在做一个修复的动作

Already doing a repair action.

你已经在做

You are already doing it.

hold着核心的动作之外

Beyond the core action of holding.

是夹着球

It's pinching the ball.

这样传

Transmit it like this.

哦

Oh

就是那个女生睡觉的时候

It's that girl when she sleeps.

在地上

On the ground.

围着圈

Surrounding the circle

然后伸起脚

Then stretch out your foot.

夹着球

Holding the ball.

传给隔壁

Pass it to the next door.

可能传球

Possible pass

已经是一个训练

It is already a training.

或者挺有趣的

Or quite interesting.

另外一个可能是

Another possibility is

写数目字

Write the numeral.

用脚写数目字

Write numbers with your feet.

他们也很害怕

They are also very scared.

写个八字那个很累

Writing a fortune with eight characters is very tiring.

但是十字也很累

But the cross is also very tired.

十字也很累

The cross is also very tired.

是的

Yes.

都很麻烦

It's all quite troublesome.

数字越来越小粒

The numbers are getting smaller and smaller.

我觉得这个其实是一个很基本的动作

I think this is actually a very basic action.

可能其实大家都觉得没什么东西而已

Maybe everyone actually thinks it's nothing.

因为你幻想一下一群

Because you imagine a group.

那天我们是福布的训练

That day we were training for Fortune.

怀疑自己做完就明天好像看到人如箭了

I doubt that if I finish today, it seems I will see people like arrows tomorrow.

是吧

Is that so?

那团火很厉害的

That fire is very intense.

发梦也有

There are also dreams.

发梦也是那张照片

The dream is also that photo.

那是好事

That's a good thing.

那你再一群

Then you group again.

大家都很好的朋友

Everyone is a good friend.

很有爱的学员

Very lovable student.

加上一点点游戏

Add a little bit of game.

我觉得令到他们的气氛

I think it affects their atmosphere.

会更加高涨一点

Will be even more heightened.

而且很累的其实

And it's actually very tiring.

你做到这么上下都累

You're so tired from doing both up and down.

因为中间可能做很多

Because a lot might be done in the middle.

譬如可能之前义生又跑几个圈

For example, Yisheng might have run a few more laps before.

有少许一些温暖的本身温暖

There is a little bit of warmth in itself.

加上游戏

Add the game.

我只是觉得气氛会好一点

I just think the atmosphere would be a little better.

通常我完结之后

Usually after I finish.

我都会告诉他们

I will tell them all.

你们在家里应该都一定不会做的

You probably never do this at home.

是放心教练一定不会做的

It is something that a trustworthy coach would never do.

就是这样

That's it.

因为一群人做

Because a group of people is doing it.

譬如我有十八个

For example, I have eighteen.

你数到你就十八

You count to eighteen.

你做不做

Are you doing it or not?

你都会做的

You can do it all.

这个就是一群人在运动加上游戏当中

This is a group of people engaged in sports and games.

开心之余

In addition to being happy.

但是又有一个挺正能量的推动力

But there is also a quite positive driving force.

Echo似乎很明白女生的心态

Echo seems to understand the mindset of girls very well.

因为我也有看过

Because I have also seen it.

原来你以前真的不是很做运动的

So you really didn't used to exercise much.

你有形容过自己的中途

Have you ever described your journey along the way?

就是半途出家

It's just embarking on a path halfway.

究竟是因为什么原因

What is the reason after all?

你会开始想做教练

You will start to think about becoming a coach.

甚至乎成立这些体能班

Even established these fitness classes.

是的 其实以前毕业之后

Yes, in fact, after graduating in the past...

其实是做广告的性质

It is actually of an advertising nature.

那时候的生活模式都比较完整的

The lifestyle at that time was relatively complete.

完全是颠倒了

Completely upside down.

因为很多时候都要赶着不同的广告出街

Because many times we need to rush different advertisements out.

通常说等同于时间等同于就是OT了

Usually, this means that time is equivalent to overtime (OT).

不要说做运动

Don't mention exercising.

其实吃的食物通常都不健康的

In fact, the food we usually eat is often not healthy.

因为很快

Because it's quick.

而且每天都不知道几点收工吃饭

Moreover, we never know what time we finish work and have dinner every day.

当时还还可以

At that time it was still alright.

因为年轻

Because (I am) young.

哇 广告公司好像很帅

Wow, the advertising company seems really cool.

很胃口

Very appetizing.

那就是错了

That's wrong.

做了几年了

It has been a few years.

到开始感觉到

To start feeling.

没有真正健康的紧要性

There is no real urgency for health.

还有认识了我现在的先生

I also got to know my current husband.

当时是男朋友

At that time, he was my boyfriend.

他本身就开始叫我跑步

He himself started telling me to run.

纯粹渐进的

Purely gradual.

10K半马全马

10K half marathon full marathon

然后运动山50公里到100公里

Then exercise for 50 to 100 kilometers.

哇

Wow

你跑班的朋友会不会接下来都会越来越这样

Will your friends who skip classes be more and more like this in the future?

也很有趣

It's also very interesting.

又很快伸展

And quickly stretched again.

其实我的班本身是没有跑的

Actually, my class itself is not running.

但是渐渐渐渐渐

But gradually, gradually, gradually.

因为他们有更好的体能

Because they have better physical fitness.

真的在体能上

Really in terms of physical ability.

我经常都跟他们说

I often tell them.

跑你们可能不会跑得很长

Running, you may not be able to run very far.

但是如果以我从第一天看他们

But if I look at them from the first day.

到现在的体能

Current physical fitness

即是如果和场上的人

If it is with the people on the field

都可以是有那么多的

It can all have so much.

真的非常可以的

Really very good.

因为我们一起练

Because we practice together.

一起看到他们的能力去到什么程度

Let's see to what extent their abilities can reach.

去到星期二的深水埗班

Go to the Sham Shui Po class on Tuesday.

之前其实6点多

It was actually a little past 6.

我是无端端开了一个跑班的

I suddenly started a running class.

真的跑的了

Can really run away.

就是他们当中

It is among them.

刚才你问得很好

You asked a very good question just now.

有没有人开始想跑步

Is there anyone who has started to think about running?

是真的有的

It really exists.

到他们说

To them, it is said.

教练我真的想报一个半码

Coach, I really want to sign up for a half marathon.

那我说

Then I said.

好吧你一开始有足够时间

Okay, you had enough time at the beginning.

开始要这样训练了

This is how we will start training.

因为跑步的训练和miss run的训练是完全不同的

Because the training for running and the training for Miss Run are completely different.

因为你由跑姿呼吸

Because you breathe through your running posture.

究竟怎样休息

How to rest properly?

其实很多很细微的东西

In fact, there are many subtle things.

是在跑班里面去教他们

It is to teach them in the running class.

而miss run可能很general

And "miss run" might be very general.

我就会跟他们说

I would tell them.

跑姿最基本是怎样

What is the most basic running posture?

其实差不多够了

Actually, it's almost enough.

因为我们的集中是体能那边

Because our focus is on physical fitness.

是

Yes

所以无端端就开了一班跑班

So out of the blue, a class was opened.

都有他们差不多接近三分一的人

They all have about a third of people close to them.

的女士是上miss run之前就上我们的跑班

The lady was in our running class before Miss Run.

因应不同

Responding to differences

因为我都有跟他们说

Because I have communicated with them.

因为其实他们的能力我去到哪里我会知道的

Because I will know their abilities no matter where I go.

基本纠正他们的跑姿先

First, basically correct their running posture.

还有你问是不是开始给一些很密集式的训练

And you asked if it was time to start some intensive training.

其实都还没做

Actually, it hasn't been done yet.

因为他们很多地方

Because they have many places.

我也想他们基本基础的情况会有改善

I also hope their basic situation will improve.

因为我都会问他们每个人一个问题

Because I will ask each of them a question.

你们接下来的目标是怎样

What are your next goals?

因为每个人的目标不同

Because everyone's goals are different.

当中其实有一半就说

Actually, half of it says.

我只想安全健康地跑就行了

I just want to run safely and healthily.

其实已经知道

Actually, I already know.

当然有一些就可能我半马上多少

Of course, there are some that I might be able to do half-heartedly.

你就每一个人会想他们需要什么

Each person will think about what they need.

再接下来会告诉他们每个人做什么

Next, I will tell each person what to do.

这个run很好

This run is great.

除了我们理解的跑步那个run之外

Besides the running that we understand as the act of running,

刚才Echo也有提到

Echo just mentioned it a moment ago.

其实是想那些女士run自己的身体

In fact, it is about those ladies running their own bodies.

没错

That's right.

就是run

It's just run.

要开始run自己

You need to start running yourself.

其实因为我也接触了很多不同层面

In fact, I have also been exposed to many different aspects.

年纪层背景都有的女士

Ladies of all age backgrounds.

自己也是一个女士

She is also a lady herself.

包括我妈妈家人

Including my mother's family.

我怎么都叫不动我妹妹

I can't seem to call my sister no matter what.

我姐姐

My sister.

所以你的目标就是叫了你妹妹

So your goal is to call your sister.

其实我也很想叫我的家人

Actually, I really want to call my family too.

他们有很多的想法

They have many ideas.

但永远那些想法也都变成他们的理由

But forever those thoughts have also become their reasons.

在我的角度就是藉口

From my perspective, it's just an excuse.

我也很想他们快点走出来

I also hope they come out soon.

是立即

It is immediate.

就是不要说不如下次什么时候

Just don't say "how about next time."

现在即刻我很想他们马上育育

Right now, I really want them to start raising children immediately.

这个这一步是很重要的

This step is very important.

真的很重要

It is really important.

但是这一步是最难的

But this step is the hardest.

没错

That's right.

比起跑场跑或者做刚才Echo说的那些体能训练更难

It's harder than running on the track or doing the physical training that Echo just mentioned.

其实是的

Actually, yes.

所以你每一个人为什么

So why each of you?

我的感觉其实你是藉口而已

I feel that you are just making excuses.

但是你是理由

But you are the reason.

我真的不舒服这几天

I've really not been feeling well these past few days.

那怎么办呢?

What should we do then?

其实你可以动一只手

Actually, you can move one hand.

你就走路

You just walk.

你可以快走

You can walk quickly.

但是他还是不动

But he still doesn't move.

你也没有办法

You also have no way.

所以开始改一下是很重要的

So it's very important to start making changes.

这个是难的

This is difficult.

但是也有很多位朋友现在已经开始跑

But many friends have already started running now.

所以就参加了这个miss run的体能班

So I joined this Miss Run fitness class.

其实如果现在在听的朋友你有兴趣

Actually, if you're listening now and you're interested...

你也可以去找Elko

You can also go find Elko.

不如Elko你也大概说一下你们的时间

Elko, why don't you also give an overview of your schedule?

地点在哪里先

Where is the location first?

好

Good.

现在我们miss run

Now we miss the run.

有两班的行上班

There are two shifts for work.

包括是从礼拜二深水埗运动场

Including from Tuesday at the Sham Shui Po sports ground.

时间是7点半到晚上的8点45分

The time is from 7:30 to 8:45 in the evening.

另外一班是跑马地运动场

The other class is at the Happy Valley Racecourse.

时间也是一样

Time is the same.

不过是礼拜四

It's just Thursday.

就是7点半到晚上的8点45分

It's from 7:30 PM to 8:45 PM.

接着可能你玩完这个体能班之后

After you finish this physical training class.

你想跑步

Do you want to run?

另外再参加

Additionally participate.

也是有一个班的

There is also a class.

也是从礼拜二

Also from Tuesday.

不过早一点

But a little earlier.

大概6点半在深水埗运动场里面

Approximately 6:30 at the Sham Shui Po playground.

是的

Yes.

很适合一些啪啪瞅瞅的那些人

It's very suitable for those who like to sneak a peek.

现在可能经常都很害怕变成目光的人

Now I might often be afraid of becoming a person who draws attention.

你可以试一下参加这个跑班

You can try participating in this running class.

因为其实大家都一样

Because in fact, everyone is the same.

而且Elko的本质就是

Moreover, the essence of Elko is

大家先试一下

Everyone try it out first.

先走第一步

Take the first step.

是不是

Is it?

好

Okay

期待看到接下来有更多的女生去一起玩运动

Looking forward to seeing more girls join in on sports activities together.

我们一起变漂亮

Let's become beautiful together.

是的

Yes.

身体变漂亮

The body becomes beautiful.

一定变漂亮

Will definitely become beautiful.

心灵也变漂亮

The soul also becomes beautiful.

没错

That's right.

自信一点

Be a little more confident.

没错

That's right.

好

Good.

今天很感谢我们的田径教练Elko

Today, I am very grateful to our track and field coach Elko.

上来和我们聊天

Come up and chat with us.

我们下集再见

See you in the next episode.

拜拜

Goodbye

谢谢

Thank you.

拜拜

Goodbye