Hot/Cute Guys Reactivated (images ONLY) + Yahoo's #Fitspo series - TikTok & Twitter are not allowed! (Please read the first post for instructions)

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Singapore #Fitspo of the Week Shin Won Tae: 'As I grew older, I became more focused on achieving fitness goals' - 10 May 2024

Singapore #Fitspo of the Week Shin Won Tae. (PHOTO: Cheryl Tay)

Name: Shin Won Tae (@wontaeeatnow)

Age: 31

Height: 1.77m

Weight: 75kg

Occupation: Fire and Rescue Officer at Singapore Civil Defence Force (SCDF)

Status: Married

Food: I used to practise Intermittent Fasting (IF) for an extended period until two years ago when I started got into running. I found IF beneficial as it enhanced my mental clarity and focus on an empty stomach with stable glucose levels. However, the nutritional demands before and after running made it challenging for me to continue with IF.

Currently, I strive to maintain a simple diet consisting of three meals a day (with a protein shake in between) to support my workouts and prioritise recovery.

Singapore #Fitspo of the Week Shin Won Tae. (PHOTO: Cheryl Tay)

Exercise: Before I got into running, I was doing a typical bro split - push, pull and leg workouts - in the gym. Since I started running two years ago, I will alternate my resistance training and running with a rest day per week.

The intensity of my workouts shifts depending on the goal at the time. If I am preparing for a race or marathon, I will focus more on running while trying to maintain as much strength and size as possible. During the off-race season, I will focus more on gaining back the strength and size that I have lost.

Q: When you were younger, were you active in sports?

A: I played soccer since primary school. I was very skinny when I was competing during my junior college days and I would often "fly away" with any physical contact.

That was when I realised that I had to gain some size to get better and play at a higher level.

What did you get into as you got older?

I started lifting weights to become a better soccer player, but I fell in love with working out as it made me a more confident and disciplined person.

Also, playing soccer regularly became difficult once I started working, as it requires a larger group of people, so I stuck to exercises that could be done alone or in smaller groups. Right now, I am mostly into lifting weights and running, with occasional soccer sessions.

Singapore #Fitspo of the Week Shin Won Tae. (PHOTO: Cheryl Tay)

How did your career in SCDF start?

I began my journey in the SCDF when I served my national service (NS) with them. I was fortunate to be awarded with a scholarship and I am glad to be back in the lifesaving force after completing my university studies.

How important is fitness for your line of work?

I will always maintain my fitness as it is our primary duty as emergency responders to protect and serve our community to the best of our abilities.

Additionally, all frontliners have to undergo various physical and skills proficiency tests every year to ensure we are operationally fit to carry out our lifesaving duties.

When you were younger, did you experience any incidents that made you feel insecure about yourself?

When I first moved to Singapore from South Korea at the age of 11 without my parents, I felt lonely and scared as I did not speak the local language and had very few friends.

Singapore #Fitspo of the Week Shin Won Tae. (PHOTO: Cheryl Tay)

Fortunately, I managed to adapt relatively quickly, and now after about two decades I am very proud to call Singapore my home.

When did you feel the least confident about yourself?

I was always very skinny growing up because I didn't like to eat very much. I would often faint during morning assembly at school because I was anaemic. Only after I started working out did I start eating properly, and my health improved as well.

Are you satisfied with your body now?

While I continue to strive to improve my fitness as I grew older, I became more focused on achieving fitness goals such as improving my running timings and completing marathons, while minimising training injuries.

It is much more satisfying to achieve these than just working out for aesthetic reasons.

Singapore #Fitspo of the Week Shin Won Tae. (PHOTO: Cheryl Tay)

 

 

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Singapore #Fitspo of the Week Joachim Tan: 'Bodybuilding has had a profound impact on my mental state' - 27 May 2024

Singapore #Fitspo of the Week Joachim Tan is a studio manager and trainer at SUMHIIT Fitness. (PHOTO: Cheryl Tay)

Name: Joachim Tan (@joachimtandeon)

Age: 32

Height: 1.60m

Weight: 62kg

Occupation: Studio manager and trainer of SUMHIIT Fitness Orchard Gateway and Tai Seng.

Status: Married

Food: I am a firm believer of IIFYM (If It Fits Your Macros). Basically I eat anything and everything, as long as I stay within my calories for the day. With a preference for Japanese cuisine!

Exercise: I go to the gym at least four times a week, and my workouts consist mainly of strength and hypertrophy-based sessions.

Q: When you were younger, were you active in sports?

A: Back in the day, I was a baller on the court. From the moment I stepped into primary school until my secondary school years, I was part of the school basketball team. Slam dunking and shooting hoops helped me unleash my competitive spirit and reach for the stars.

But, there came a point in secondary school when I discovered a whole new passion that stole my heart – working out and weightlifting. Suddenly, the gym became my second home and I found myself addicted to the rush of pushing my limits and building my strength.

After getting into working out and weightlifting in his secondary days, Joachim developed his interest in becoming a personal trainer. (PHOTO: Cheryl Tay)

What did you get into as you got older?

Beyond my regular workout regime and keeping fit, I started developing an interest in the personal fitness development of others which spurred me on to becoming a personal trainer. After landing a role at a gym primarily catering to women, I pivoted to joining F45 as their founding trainer at their South Buona Vista branch. F45 truly exposed me to the HIIT scene and I’ve never looked back ever since.

After managing HIIT (high-intensity interval training) studios like F45 South Buona Vista and Bukit Timah, and BFT Tai Seng, I now find myself kickstarting this journey with the Inspire Brands Asia team on their SUMHIIT Fitness venture. It's a thrilling opportunity to bring our unique take on HIIT to the community.

You used to compete in bodybuilding.

Growing up, I was always at the shorter end of the stick (pun intended). In order to make myself bigger and more intimidating so I wouldn’t get picked on, I started going to the gym in secondary school, even forgoing recess time just to pump some iron in the school gym. That spurred my interest to pursue my studies in sports and exercise when I went to polytechnic, and later I took a degree in sports science.

What were some of the highlights of your bodybuilding journey?

One of the most memorable aspects was undoubtedly the dieting journey. From meticulously tracking my macros to navigating through cravings and temptations, it was a true test of mental strength and discipline.

But the true pinnacle of my bodybuilding journey was the triumphant moment of winning a competition. Standing on that stage, all the hard work, sacrifices and countless hours of training culminated in a single glorious moment.

One of the most joyous highlights was the camaraderie I shared with my friends who joined me in this endeavour. We pushed one another to do our best, celebrated milestones together and formed an unbreakable bond through the shared challenges we faced.

But as with any athletic endeavour, there comes a moment of reflection and evaluation. After my first competition, I experienced first-hand the level of commitment and discipline required to thrive in the sport. The thought of going through another gruelling "competition prep" both excited and scared me.

It was in that moment of contemplation that I made the decision to stop competing in bodybuilding. I chose to shift my focus towards a new mission: helping others navigate their fitness journeys. The chance to support and guide individuals through their transformations became my new passion. The joy and fulfilment I find in witnessing their progress are truly indescribable.

Joachim is passionate in introducing the SUMFIIT fitness concept to the public. (PHOTO: Cheryl Tay)

How do you manage your executive responsibilities as a studio manager and also fulfil the role of a full-time trainer of SUMHIIT?

Having a deep-rooted interest in fitness combined with my experience in managing gym studios previously, my role at SUMHIIT is the perfect combination of work and personal interest.

Being part of a team launching a new fitness brand in Singapore's saturated market isn't a walk in the park. With numerous fitness concepts emerging constantly, it's a challenge to stand out. Yet, my belief in the brand and its transformative workout, which I personally experienced after travelling to the United States to try it, fuels my determination.

Balancing the roles of studio manager and full-time trainer at SUMHIIT might seem overwhelming, but it's precisely what drives me each day.

What are some new fitness concepts you are looking forward to?

I'm really excited about SUMHIIT. It is a cutting-edge fitness concept, endorsed by researchers at the University of California Los Angeles (UCLA) that challenges conventional high-intensity workout norms. It achieves an impressive 50-minute supercharged calorie burn in just 35 minutes.

Under the guidance of seasoned coaches, our sessions feature dynamic 60-second bursts of high-intensity cardio on air bikes, complemented by focused strength-building exercises. We prioritise muscle-toning weights, kettlebells, TRX, medicine balls, and bodyweight movements to ensure a comprehensive workout experience. This regimen targets every muscle group, delivering a complete full-body workout that leaves no muscle untouched. Additionally, there is an optional 10-minute post-workout segment focusing on core exercises to tighten the abs.

What are some of the challenges you face as a fitness trainer?

One of the biggest challenges I face as a fitness trainer is creating an enjoyable and inclusive fitness experience for everyone. You see, not every workout caters to all groups of people, and that's where the real struggle lies.

In my coaching journey, I've come across classes that heavily focused on either strength or cardio exercises. While some individuals thrive in those environments, I've realised that not everybody enjoys extreme weightlifting or intense cardio sessions. That's why I'm so passionate about SUMHIIT, because it offers a workout that anyone can enjoy, regardless of their fitness preferences.

When you were younger, did you experience any incidents that made you feel insecure about yourself?

There was a little incident from my younger days that really shaped how I viewed myself. I was just a kid, navigating my way through primary school when I received my health booklet. As I flipped through the pages, my eyes landed on a comment: "Short Stature."

Those two words had a profound impact on me. Suddenly, I started questioning myself and my worth. I felt insecure about my height and began to compare myself to my taller peers. It felt like I had a label stamped across my forehead, marking me as different.

But you know what? Life has a funny way of throwing adversity our way and teaching us valuable lessons. This incident, though seemingly insignificant, served as a wake-up call for me.

Joachim enjoys the challenges of creating an enjoyable fitness environment for others. (PHOTO: Cheryl Tay)

From that moment on, I made a conscious decision to change my perspective on life. I embraced the adversity and turned it into motivation. I started focusing on my strengths and the qualities that made me unique. I discovered new hobbies and interests that allowed me to blossom into a confident individual.

When did you feel the least confident about yourself?

It was during my younger years, when I felt self-conscious about my height. Being different from my peers had a way of shaking my confidence to its core. As I got older, I discovered group exercise settings. Undoubtedly, group workouts became my safe haven, my refuge from self-doubt. I noticed something magical about group workouts – they had a sense of camaraderie and community that you couldn't find elsewhere.

That's when it hit me. I wanted to create that same kind of welcoming and encouraging environment for others. I became passionate about becoming a fitness trainer in a group exercise setting. I realised that by harnessing the power of community, I could not only transform my own confidence but also help others on their own personal journeys.

Did you ever struggle with your body?

I can still recall vividly how I always felt "too skinny" or "too small". Those negative self-perceptions were eating away at my confidence, and I knew I had to do something about it. That's what led me to bodybuilding. It became more than just a way of getting fit; it was a lifestyle. I dove headfirst into the world of bodybuilding, and it was a thrilling and rewarding experience.

Bodybuilding has had a profound impact on my mental state. It helped me develop a deeper appreciation for my body and the incredible things that it can achieve. I felt stronger, more empowered, and more confident than ever before. It was a transformative journey that helped me overcome my struggles with body image and weight.

Are you satisfied with your body now?

If I'm being completely honest, I wouldn't say that I'm satisfied or content with my body. But here's the beautiful thing: I've learned to embrace that feeling and channel it into positive action. Rather than being discouraged by what I perceive as imperfections, I see them as opportunities for growth and self-improvement.

Every workout, every healthy choice I make, and every small victory is a step closer to becoming the best version of myself. Through this mindset, I've come to appreciate the progress I'm making, no matter how small or insignificant it may seem.

Singapore #Fitspo of the Week: Joachim Tan (PHOTO: Cheryl Tay)

 

 

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Singapore #Fitspo of the Week Christopher Kelly-Wong: 'You learn how to turn negative comments into fuel' - 3 June 2024

Singapore #Fitspo of the Week Christopher Kelly-Wong plays ice hockey for the national team. (PHOTO: Cheryl Tay)

Name: Christopher Kelly-Wong (@christopherkellywong)

Age: 21

Height: 1.78m

Weight: 73.5kg

Occupation: University undergraduate

Status: Attached

Food: During the year I go through different diets. For the bulk of the year, I aim to maintain a diet of 40 per cent protein, 20 per cent fat and 40 per cent carbs. This is catered towards muscle gain and helps me keep fit while I study. Typically before a competition or anytime I am playing large amounts of sport my diet will change to 30 per cent protein, 20 per cent fat and 50 per cent carbs, as this helps me maintain a high body fat percentage during competition months.

Lastly, before the summer I usually tone for the beach bod and this normally consists of a diet of 50 per cent protein, 20 per cent fat and 30 per cent carbs. I don't count calories; rather, I just try to maintain a consistent amount of food each meal.

Exercise: I train in the gym four to five times a week (three times for the upper body and two times for the lower body). I also do cardio once a week, along with my hockey practices and games I play weekly.

Q: When you were younger, were you active in sports?

A: Yes, I have been playing sports since I could walk. I started playing football when I was three or four and then picked up rugby when I was six. When I was eight I started playing ice hockey and stopped playing football. I played rugby until the final year of high school but had to stop due to an ankle injury. I still play hockey.

Christopher has been active since young, playing in sports such as football, rugby and ice hockey. (PHOTO: Cheryl Tay)

How did you get into ice hockey?

I got into ice hockey as it was mentioned to me by a friend's dad. He said because I enjoyed the physicality of rugby that I should try playing ice hockey and then I fell in love with the sport.

When did you realise you wanted to take things further and play for the national team?

When I was 15 I was approached by a coach who asked me if I was interested in trying out for the national team. I was of course extremely keen and I was fortunate to have made the team and was one of the first placed into the youth programme.

This was a programme to develop the future of Singapore ice hockey. I played my first national tournament in 2017 in the Philippines and I remember it being the most nerve-wracking yet exhilarating tournament of my life. We lost every game but one and despite that, I loved every moment of it.

For a 15-year-old kid, I don't think anything could match the feeling of playing for your flag. After that tournament, I was committed to being a part of the future of Singapore ice hockey.

What are some of the memorable highlights of your ice hockey career so far?

Easily the 2019 SEA Games. For context: in the previous SEA Games, our team were robbed of a bronze medal. The year prior, in the Challenge Cup of Asia, we won a bronze medal game against Malaysia and just lost out to a silver medal to the Philippines.

Fast forward to 2019 and we are yet again playing the Philippines in their hometown for the SEA Games silver medal. This was the most important game our team has ever played. We were 2-0 down by the end of the first period and we came back to win the game 4-3. I remember the whole team going absolutely nuts as the clock ran out. The feeling of celebrating such a big win with your team was just outstanding. It was the most proud I ever felt to sing the anthem.

Conversely, what are the challenges?

The biggest challenge we faced happened to us last year. We normally train in J-Cube but because of financial reasons, they had to shut down, leaving us without a ice hockey rink. The rink shutting down has been something extremely difficult for a lot of our players to process.

Christopher counts representing Singapore in the 2019 SEA Games as a personal highlight. (PHOTO: Cheryl Tay)

To many of us, this rink was like a "second home". I was there at least four times a week since I was 10. I speak for all the youths by saying that we basically grew up there. Our team had come so far since 2017.

In 2022 we were promoted to the World Champions Division 4 and again to Division 3B. Singapore ice hockey is at a level it has never been before. The closure of the rink means this progress will slow down significantly (I hope it will never stop but it is now a very real possibility we face currently).

Our team went to Bosnia to compete in the World Champions Division 3B again. Myself and a few other players still train overseas for our university teams but those who are still in Singapore are limited to the possibility of only training on ice once a month (in Johor Bahru). Not only is it difficult to keep in shape without a rink, but it's also extremely difficult for our team to keep our chemistry. Imagine doing a final exam but studying the night before, that is essentially what we will be doing next month.

Our organisation has looked for options in getting another rink built but we severely lack the funds and the support to do so. The saddest loss will be of our youth programme. Last year our youth players who had just entered the national team showed a lot of potential. The fact that these players will not get the correct amount of training and support is something extremely sad.

You were featured in 2019 in this fitness series and received some unkind remarks. How did that make you feel?

It hurt, I was featured (similarly as now) to raise support for my team and instead, I got negative remarks. Not what I had expected. That being said, I was never a person to be disheartened by people. Growing up playing sports, you learn how to turn negative comments into fuel. That fuel helped burn a fire inside me and kept me motivated to keep going and never give up.

On the other hand, it also made me feel very angry. We unfortunately live in a society where people will hate and for the wrong person, that hate may be too much or may cause some serious issues in the future. I hope everyone who thinks of making negative comments thinks twice about the harm they may cause.

When did your glow-up happen?

It has honestly happened over the last three years since I left high school. The first part was during the army. All the vigorous training helped me to form better habits and imparted the means for me to do that.

Christopher honed his physique over the past few years with differnt diets and workout plans. (PHOTO: Cheryl Tay)

Once I left I made sure to keep up my training along with experimenting with different diets and workout plans. It was a long process but after a few years of perfecting it, I must say I am content with the programme I have made for myself.

When you were younger, did you experience any incidents that made you feel insecure about yourself?

As I mentioned earlier, as an athlete I was already familiar with negative energy and adversities so I learned to deal with this from a young age. That being said, when I was younger I struggled a lot with my temper in the sports scene. I would struggle when things did go my way (if the team was losing or when there was negativity on our team) and this affected my ability to play as my head was often not in the correct mind space.

My high school rugby coach recognised this struggle I had and he helped me develop methods and strategies to overcome such frustrations. Later, one of my ice hockey coaches also helped me with this. He taught me mindfulness and meditation to help me keep a good head space before and after matches. I am honestly extremely thankful for this. If it weren't for his intervention, I believe this would have deeply affected and changed the ice hockey career I have today.

When did you feel the least confident about yourself?

During and before the COVID-19 Circuit Breaker. I was in the 2020 class, so our school lessons, prom night, graduation ceremony and examinations were all cancelled. That was super difficult for me to process.

As someone who is extremely active, being locked up in a house was very difficult. I could not play sports, see my friends, or even go to the gym and I honestly struggled. It was difficult to find the motivation to eat correctly and keep up the amount of exercise I was doing before the lockdowns. Some people were able to find motivation to keep in shape during this time but I was unfortunately not one of them. I gained a lot of weight and was extremely unfit by the time the lockdowns were over.

I was lucky that I was able to go into the army midway through the lockdowns. I truly believe this helped me. I was able to exercise and socialise again while being able to learn new skills. This was the start of my fitness transformation.

Are you satisfied with your body now?

Yes, I am. I am happy that I have a good physique alongside an athletic build. It's my perfect scenario. I still have to keep improving my strength to become stronger on the ice but at least I feel that I am on the correct path to do so.

Singapore #Fitspo of the Week Christopher Kelly-Wong. (PHOTO: Cheryl Tay)

 

 

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Edited June 10 by sphere

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