Top fitness tips from Singapore's successful entrepreneurs and company chiefs
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Superlative fitness tips from Singapore'due south successful entrepreneurs and company chiefs
What are some of the good for you habits of highly constructive people? Just keep moving. And oh, wake up early.
(Photos: Michael Lints, Jeremy Nguee, Trina Liang-Lin)
31 Aug 2022 06:30AM (Updated: 10 Jul 2022 05:13PM)
The late United states President John F Kennedy one time said: "Concrete fitness is not only one of the well-nigh important keys to a healthy body, it is the ground of dynamic and creative intellectual activity." In these turbulent economic times, company heads demand to be physically, mentally and emotionally resilient to steer their ships confidently through troubled waters.
CNA Luxury spoke to four C-suite professionals on how they counter the daily stress of management and decision-making with a practical and disciplined fitness lifestyle.
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ANDREW LI, CEO, ZOUK Grouping
I spend eight to 12 hours exercising every week, depending on whether I'm preparing for a race. To date, I've participated in six Ironman 70.iii competitions in Busselton, Colombo, Bintan, Da Nang and Cebu.
I usually consummate the race within six to 7 hours. It's not and then much about the speed, but about challenging myself to beat my terminal timing and not give up in the middle of it.
My almanac trip with my ii brothers would be to race in the Ironman competitions together and so relax at a resort later on as a reward. They are a lot fitter and more than competitive than me, and then they e'er inspire me to keep improving.
I run five to 8 kilometres on weekdays and 10km to 15km on weekends. I also bicycle for an 60 minutes on weekdays on a cycle fastened to a trainer and with an online programme called ZWIFT.
During the weekends, I do a long ride of around 40km to 80km. Twice a week, I also swim 1.9km, which is the length of the Ironman 70.3 swim distance. These are all part of a strict morning routine that I adhere to.
After training I meditate for around 20 minutes, and this sets me up physically and mentally for the mean solar day. This routine gives me clarity, especially when I demand to brand challenging decisions.
The motivation is being able to eat all the delicious nutrient I dream well-nigh after working out! I do intermittent fasting so my offset meal is after 3pm, where I'd accept composite vegetable soup and some fruits.
I don't concord back for dinners. I love my carbs and I love cooking, and then information technology's pasta, steaks, fried rice, et cetera. I save crisps for special occasions or cheat meals because I know how unhealthy they are.
My best favourite indulgence is spaghetti bolognese. When I'g stressed, I reach for soft chewy cookies with a glass of milk.
When I am not travelling, I'g unremarkably asleep by 9pm or 10pm and wake upwards between 5am and 6am. If you don't give your body a chance to balance and recuperate, you lot will never be able to improve your fitness levels."
"If you don't give your body a chance to balance and recuperate, yous volition never be able to improve your fitness levels."
JEREMY NGUEE, Owner OF DREAMSHOP.COM, MRS KUEH, BATU LESUNG SPICE Company AND PREPARAZZI
My life used to be full of late nights, cigarettes, and as well much drinking and rich foods. My health took a backseat until I started cycling with my son for bonding.
Since so, I've been cycling two to four times a week for at least 45km each fourth dimension. I can burn every bit much every bit 3,000 calories in a single cycling session. The rides starting time at 5am, so I'one thousand in bed by 11pm.
Get-go your fitness plan with something fun and easy, and find people to do it together. Information technology doesn't accept to be people yous know. The Rapha Cycling Club has been a huge factor in my electric current fettle level and improvement in mental well-being.
READ> Social networking on wheels: The cycling club that'll give your career a leg up
I was inexperienced when I joined, but the members were e'er encouraging and helpful. I learnt good values from them too, such as the power of teamwork and the ability to dig deep when the going gets tough.
I've attempted a duathlon – a run-bike-run route of iii.5km, 21km and three.5km, respectively – a few times. It was painful, merely also satisfying in seeing how I could become across my perceived concrete capabilities.
I try to find quiet moments for myself every day in which I don't take calls or let myself be interrupted by piece of work or family duties. Keeping a good for you trunk and beingness mentally agile is part of my work and expected of me every bit a leader.
Breakfast is a must. If I exercise that morn, it'll be a protein and fruit smoothie with eggs and toast. Otherwise information technology'southward coffee and yoghurt with granola, or a dorayaki.
Lunch at work is steamed rice, braised meat or curry, and stir-fried vegetables. Dinners at dwelling house are more elaborate: Steamboat, steamed fish, or grilled burgers with homemade murphy rolls. I eat whatsoever I like and enjoy a tipple with my wife in the evenings.
I avoid almost candy foods, merely volition have the occasional instant noodles with luncheon meat or iii-piece KFC meal. Nutrient helps me to manage stress so if I've had a hard week, it's grilled fat fish or a hearty granola and fruit acai bowl for breakfast. I call up snacking is essential! But choose something small, healthy and filling like a turnip soon kueh.
"First your fitness programme with something fun and easy, and find people to do it together. It doesn't have to be people you know."
MICHAEL LINTS, PARTNER, Gilded GATE VENTURES
Sport has e'er been an important function of life. I was a member of the Dutch national karate team for three years and also did competitive martial arts. I have always enjoyed being fit and am pretty religious near running or cycling every twenty-four hour period with one rest day per calendar week.
With two very active kids and a busy schedule, the only fashion to fit in whatever practise is to get up at 4am or 5am for a 10km run or a quick cycle ride.
This gets me in a focused state of mind and gives me an early starting time to the work day. I feel less tired and I am definitely more than present. Work can be overwhelming, with back-to-dorsum meetings, conferences and a lot of travel.
I wouldn't know how to manage this lifestyle without do. Sometimes in the middle of the 24-hour interval I'd add core strength exercises, unremarkably with a kettlebell.
The weekends are for longer, like 18km, runs or rides. I have amazing friends whom I ride with regularly. It's the best way to stay in touch while staying fit. Another routine I started a few years agone was to get for a run the moment I arrive in some other country. It's a great mode to explore the surroundings and run into another side of a metropolis.
I don't have a strict nutrition. I eat everything I feel like eating. I have a sweet tooth and when I'k stressed, I plow to Surinamese Saoto soup for condolement. I think snacking every now and and then is fine. When I prepare for a marathon or Ironman 70.iii – the about contempo being the Ironman 70.3 in Oman in February – I spend more time watching my diet. I have done water fasting prior to a running or cycling event.
Tips to commencement: Find an do that lifts your spirits and gives you positive energy. This makes it easier to stick to it. Showtime small with short routines; it might feel like it takes forever to go far shape, but being consistent will lead to faster results. And lastly, having a buddy to motivate you is the best way to continue going."
"Start small with brusque routines; it might experience similar information technology takes forever to make it shape, but beingness consistent volition atomic number 82 to faster results."
TRINA LIANG-LIN, MANAGING Manager, TEMPLEBRIDGE INVESTMENTS; AND CEO, HALO HEALTH ASIA
"I work out five to six days a week, doing both cardio (my favourite is spin classes) and forcefulness training. My home gym consists of a Keiser M3i spin bike, an elliptical motorcar and a rower.
I try to practise 100 push button-ups daily, normally 15 at a go. I was an avid sportswoman in my youth so getting upward early to train and compete is familiar, and in many ways, comforting.
I rarely don't feel motivated to work out every bit I feel invigorated to start the mean solar day energetically and with purpose. My best work ideas also come up when I am doing cardio.
I tin can't practice meditation considering my mind races off to a hundred dissimilar things the moment I wake up! But I've been to retreats such as Kamalaya in Koh Samui and Como Uma Ubud in Bali. They are first-class places to focus on the mind, body and spirit.
Last year I dislocated my left arm and had a major operation on the right side of my body that prevented me from working out for two months. The long march to recovery twice over made me even more than enlightened of my physical strengths and limitations. So I'm focusing on building muscle strength, especially towards rehabilitation and full recovery.
I drink at least a cocktail every day and refrain from eating carbs at night. During this time, I eat a lot of fresh and clean nutrient such as salads with 150g of poly peptide and homemade cookies.
At present in Phase two it's harder to regulate my diet as at that place are more lunches and dinners to attend. During the "circuit breaker" I kept my weight within a tight 1kg range, but now, I try to sustain a more manageable ane.5kg range.
I don't have cheat meals; I just effort to swallow right and keep my food intake realistic when I am able to, and indulge freely especially with friends and family. I honey snacks and enjoy pairing crunchy Japanese seaweed with a saketini or a Yard&T.
The first few workouts are e'er the toughest but information technology volition get better. Keeping fit is an ongoing challenge only enjoy it! Push yourself daily by asking: 'Tin can I go faster, heavier or further?'"
"The first few workouts are always the toughest but it will get amend. Keeping fit is an ongoing challenge but enjoy it! Push yourself daily by request: 'Can I go faster, heavier or farther?'"
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Source: https://cnalifestyle.channelnewsasia.com/people/fitness-exercise-tips-business-people-259031
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