the study montreal的八卦，Yahoo名人娛樂都在討論

✔️ [簡報圖] 🔰輪班制工作對大腦的影響

‼️輪班10年以上者，大腦認知功能會比別人差‼️

🙄 看到全聯福利的新聞，其實早就覺得台灣本來就不只是高度依賴輪班工作增加業績，而且會在維持業績前提下要求工作張力製造違法班表，普遍出現在各行各業

✅ 至於變形工時對於大腦損傷的機制是比較熱門的研究方向，目前有不少文獻指出長期且尚未停止的輪班工作，#會對大腦認知功能產生顯著損傷

✅大腦認知功能包含判斷測驗 (包含理解 "#selfunderstood" 和決策 "#Decision_making" )，短期記憶測驗，以及速度測驗，別種評分方式包含MMSE (Mini-Mental State Examination) 加上 MoCA (Montreal Cognitive Assessment) 這些常用的臨床心智測驗

📕 引用來源：
Chronic effects of shift work on cognition: findings from the VISAT longitudinal study，2014年11月文獻
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🔜 星期一 (8/14) 早上10點我將於Pop Radio Fm91.7來談 #過勞!

📕 至於對心血管的影響已有許多成熟文獻，在我個人專欄有提及過：　https://www.thenewslens.com/article/61569

1997.. My second year in Montreal .. Taken this photo with one of my 3 competitions during my final project term at LaSalle College workshop..

I was crazy, joined 3 competitions during my final term and got into final all at the same time. Imagine I was cutting, sewing and did all finishing myself for all those pieces.. The only student that has special permission to use school workshop till whatever time I wished to. So it was my second home during my study.. I continued to work till 2-3am daily after class.

Lecturer told me that they can use my competition creations as my final project result and so I can skip doing another set of creations. I told my teacher.."Final project is final project, competition is competition.. I will get all done properly to get my marks right!" Yap, that was me.. Tough .. Straight forward..Too hard working... Never try but always do my best.. Work well under stress.. Dont sleep ..

My record was 3 nights no sleep in a roll.. I did it as I was younger.. And I knew then that opportunity doesnt come by so easily.. I have to grab whenever I get a chance.

‘Never just try BUT always Do your very Best‘ has been engraved in my heart since the day my Mentor @simonettamariano told me during the process of training me in my very first competition for Malaysian Young Designer of The Year 1995. That was the turning point of my life when I won it and allowed me to study in Montreal with a scholarship.

#ThankyouSim #thankyouteachers #LaSallecollege #Montreal #missschoollife #lovebeingastudent #nevergiveup #beyourself #isoktostartfromthebottom #Melindalooischoollife #throwbackdecember

TO ANSWER ALL WHO KEEP ASKING ME FOR ADVICE ON HOW TO GET BIGGER,THIS IS ALL YOU SHOULD KNOW AND FOLLOW.

25 WAYS TO GET YOURSELF BIGGER

1. Eat more
"Extra calories combined with training leads to growth," says Sean Hyson, the group training director for Men's Fitness. It's really that cut and dry, more muscle comes from more food.

2. Power up with protein
Proteins are the building blocks of muscle. They assist with the rebuilding and recovery process. Shoot for 1-1.5 grams of protein per lean pound of body weight.

3. Don't cut carbs
Numerous studies have pointed to the benefit of protein supplements in muscle building, but many of them also mention carbohydrates as a hormone-balancing component that maximizes your gains after workouts.

4. Use dumbbells
Montreal-based strength coach Andrew Sakhrani, C.S.C.S., encourages occasionally swapping out barbell work with dumbbells. Why? "Dumbbell presses open up the chest and recruit more muscle fibers.” This works for other exercises, too.

5. Work your back
It’s easy to focus on your arms and chest. However, too much training on those areas can lead to imbalances and injury, most of which can be avoided by doing plenty of rowing/pulling work.

6. Change things up
Although we follow workout “routines,” there's always a need for variety. A workout shouldn't just be a weight lifting challenge, there should also be a level of complexity and variation to the moves.

7. Work your legs
Squats and deadlifts release massive levels of testosterone resulting in total-body growth. These two moves alone will add muscle everywhere.

8. Use your body weight
Remember, Bruce Lee was ripped and his muscles certainly weren’t small. He always touted the importance of body-weight exercises.

9. Train with a partner
“Competition in the weight room boosts testosterone and makes you enjoy your workouts more, so you’ll stick with them. You’ll also be forced to train harder,” says Hyson. So grab a buddy and get after it.

10. Take creatine
Creatine has been linked to muscle gain in almost every study that has been performed on it. Don't believe us? We've got plenty of great reading material on the benefits of creatine.

11. Sleep
“Most of your growth hormone release in a day comes during sleep,” says Hyson. Stick with eight hours as a guideline.

12. Pump up the volume
Bodybuilders, widely known as the biggest guys on the planet, have an age-old training method that has withstood the test of time: volume training. They typically do five or more exercises per body part, four sets of 8-12 reps, amounting to approximately 200 reps per body part.

13. Go heavy
Circuits might get the blood flowing, but heavy lifting skyrockets testosterone levels throughout the body. Hyson recommends using the heaviest load possible for “sets of five or fewer reps.”

14. Move with multijoint exercises
The foundation of a big, muscular body comes from big, compound lifts. (multijoint). Sakhrani says, "The chinup is the original biceps curl.” He adds that this principle holds true for all muscle groups.

15. Ease back at times
Just like a car having maintenance done, some of your gym days should look the same. Decrease the weight, up the reps, and slash the last two sets. Occasionally scaling back allows for full recovery.

16. Always focus on form
Being out with an injury sucks, and it kills your progress. Keep your form strict and you’ll build more muscle and while reducing the risk.

17. Be consistent
Going to the gym once a week won’t get you bigger. Pick a number of days to work out (3-4 is optimal), show up, and work hard, and you’ll see results quickly.

18. Chill out
Tension and stress cause the release cortisol, a stress-hormone that inhibits muscle-building and promotes muscle breakdown. Try and breathe easy, keep stress at a minimum to maximize your muscle.

19. Don't limit yourself
If you’re stuck at a weight and unsure if you can make that jump up to 225 from 215 on the bench press, don't just walk away from it. Grab a spot and give it a shot. Worst-case scenario? You fail, then you can try again next week.

20. Use a spotter
Spotters help you get that extra rep, and when done consistently, those extra reps will lead to muscle gains in the long run.

21. Consult a professional
There’s a reason that most trainers are big—they know what they’re doing. Search out an educated trainer and have a session or two with him or her to learn some new moves or some new nutrition tricks to employ in your fit lifestyle.

22. Find your “zone”
Whether it takes a certain playlist on your iPod or you have to wear that weird pair of shoes, it’s important to have the right mindset when you enter the gym or you’ll be distracted and feel like you can’t get anything done.

23. Be intense
Joking around, texting, and being social are great—just not in the gym. Focus on your workout, that’s what you’re at the gym for. If you have to respond, keep it short and do it during your rest interval.

24. Always warm up properly
Every time you lift, you’re waging a war on the weights. However, you won’t see any benefit without preparing properly for that war. Take care of your joints, ligaments, tendons, and muscles. Warm up!

25. Experiment…
If you're following a program, be sure to give it at least 6-8 weeks. If you're not happy with your results, don't be afraid to try something completely different. Change the exercises, amount of weight, reps, rest periods, amount of days, you name it.

Hope you guys enjoyed this Q&A video where I finally answer some of my most frequently asked questions since the beginning of time!

Young Scholar: http://bit.ly/2ORhPDF (the non-profit I founded back in 2014 because I wanted a place to share tips on scholarships, university, grad school, and jobs/internships!)

My Taiwan vlog: http://bit.ly/2CBECfk

Thanks for watching guys! What videos do you want to see upcoming?

0:35 How old are you?
0:58 What do you do? What's your job in Singapore?
1:30 What did you major in? What did you study in university? Post graduation/career plans?
4:39 What is your most embarrassing moment?
5:19 你会说中文介绍自己吗? Can you inroduce yourself in Mandarin?
5:43 Favourite place you visited for vacation?
6:34 Why are you moving to Singapore & not Hong Kong? Will you do a meet & greet or get-together?

•••••••••••••••••••••••••••• ABOUT ME •••••••••••••••••••••••••••••••••••••••••••••
I'm Sherry and I love filming beauty, lifestyle, and travel videos! I speak English and Cantonese, and am trying to work on my Mandarin right now haha. I'm originally from Canada (Toronto!) and Hong Kong, but I currently work and live in Singapore. I do travel around quite a bit for work, and occasionally, leisure purposes so don't be surprised if you bump into me on the streets.

Here are some more random facts about me: https://www.youtube.com/watch?v=o0ufTue-O9k

•••••••••••••••••••••••••••• FIND ME ON •••••••••••••••••••••••••••••••••••••••••••••
Instagram • http://www.instagram.com/sherrybyw
Facebook • http://www.facebook.com/sherrybyw
Snapchat • sherrybyw

EMAIL:
For random questions - sherry@abrushofbeauty.com
For business inquiries - info@abrushofbeauty.com

•••••••••••••••••••••••••••• MORE VIDEOS •••••••••••••••••••••••••••••••••••••••••••
APARTMENT TOUR (DOWNTOWN MONTREAL): https://www.youtube.com/watch?v=6Xt1PWSPPFg
自然捲髮造型分享 ?How I Curl My Hair: https://www.youtube.com/watch?v=rRGTU7WNsG8
10分鐘去學的眼鏡化妝!! Glasses Makeup: https://www.youtube.com/watch?v=D92l5gnyzlY
Sisters Q&A!!!: https://www.youtube.com/watch?v=4pYfg3PV8Dk
自信心 ♡ How am I so confident?!: https://www.youtube.com/watch?v=a2pFq92Vf70
Snippet of my life: https://www.youtube.com/watch?v=qJn8gV25wgs

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你們都知道我的中文嘛嘛地 ? 如果你想幫我加中文字幕, 我會非常感激 ? Thank you!!
加中文字幕: https://goo.gl/HAHu3i
教學: https://goo.gl/pcTVGQ

[ CAMERA & LENS ]
Canon EOS 70D
Canon EF-S 18-55mm f/3.5-5.6
Canon EF-S 24mm f/2.8
Canon EF 50mm f/1.8
Canon
Sony NEX-5R
Minolta 35, 50, and 85mm
Iphone 7+