sphere Posted June 10, 2023 Author Report Share Posted June 10, 2023 https://www.instagram.com/p/CtTwJukxwrY/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 11, 2023 Author Report Share Posted June 11, 2023 https://www.instagram.com/p/Cs3ZuMWJmXE/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 11, 2023 Author Report Share Posted June 11, 2023 https://www.instagram.com/p/CrnpjCFv8Ea/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== thickpec 1 Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 11, 2023 Author Report Share Posted June 11, 2023 https://www.instagram.com/p/Cno-c73vWPA/?utm_source=ig_web_copy_link&igshid=MmJiY2I4NDBkZg== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 11, 2023 Author Report Share Posted June 11, 2023 https://www.instagram.com/p/CtTbJraPz_6/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Tedor 1 Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 11, 2023 Author Report Share Posted June 11, 2023 https://www.instagram.com/p/CsrBTXjJOyf/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 11, 2023 Author Report Share Posted June 11, 2023 https://www.instagram.com/p/Crx0hKOP0sq/?utm_source=ig_web_copy_link&igshid=MmJiY2I4NDBkZg== KINKYMALAY 1 Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
KINKYMALAY Posted June 12, 2023 Report Share Posted June 12, 2023 19 hours ago, sphere said: https://www.instagram.com/p/Crx0hKOP0sq/?utm_source=ig_web_copy_link&igshid=MmJiY2I4NDBkZg== He's sexy. Quote Link to comment Share on other sites More sharing options...
sphere Posted June 12, 2023 Author Report Share Posted June 12, 2023 https://www.instagram.com/p/CtGyI4Wrcsf/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 12, 2023 Author Report Share Posted June 12, 2023 https://www.instagram.com/p/Csh7u3FRvAY/?utm_source=ig_web_copy_link&igshid=MmJiY2I4NDBkZg== thickpec 1 Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 12, 2023 Author Report Share Posted June 12, 2023 https://www.instagram.com/p/Cr2qnpBOtdw/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== thickpec 1 Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 12, 2023 Author Report Share Posted June 12, 2023 https://www.instagram.com/p/CsOBDYMv0Ad/?utm_source=ig_web_copy_link&igshid=MmJiY2I4NDBkZg== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 13, 2023 Author Report Share Posted June 13, 2023 https://www.instagram.com/p/Cs-2-7mRdgO/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 13, 2023 Author Report Share Posted June 13, 2023 https://www.instagram.com/p/CtD0rBavzgb/?utm_source=ig_web_copy_link&igshid=MmJiY2I4NDBkZg== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 13, 2023 Author Report Share Posted June 13, 2023 https://www.instagram.com/p/CtLsInaxG53/?utm_source=ig_web_copy_link&igshid=MmJiY2I4NDBkZg== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 13, 2023 Author Report Share Posted June 13, 2023 https://www.instagram.com/p/CtQv6Oavmj_/?utm_source=ig_web_copy_link&igshid=MmJiY2I4NDBkZg== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 14, 2023 Author Report Share Posted June 14, 2023 https://www.instagram.com/p/CtB0iWZx2Gh/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 14, 2023 Author Report Share Posted June 14, 2023 https://www.instagram.com/p/CrQi6q_Jwdu/?utm_source=ig_web_copy_link&igshid=MmJiY2I4NDBkZg== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 14, 2023 Author Report Share Posted June 14, 2023 https://www.instagram.com/p/CtTwCNjxGYV/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 14, 2023 Author Report Share Posted June 14, 2023 https://www.instagram.com/p/CtZfbmcIxiM/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 15, 2023 Author Report Share Posted June 15, 2023 https://www.instagram.com/p/CtdLe64ro9P/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 15, 2023 Author Report Share Posted June 15, 2023 https://www.instagram.com/p/CsNwAqUOCwy/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== KINKYMALAY 1 Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 15, 2023 Author Report Share Posted June 15, 2023 https://www.instagram.com/p/CteNK-8rTbe/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== thickpec 1 Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 15, 2023 Author Report Share Posted June 15, 2023 Singapore #Fitspo of the Week: Soh Hwa Yang (12 Jun 2023) Singapore #Fitspo of the Week: Soh Hwa Yang (PHOTO: Cheryl Tay) Name: Soh Hwa Yang Age: 26 Height: 1.71m Weight: 72kg Occupation: Personal trainer and business owner Status: Attached Food: I do my best to eat a relatively balanced diet. As I tend to lift quite a few times throughout the week, my diet is definitely higher in protein. I make it a point to have quite a lot of colour in my food, and to have enough vegetables and fruit in my diet. Depending on my goals, I aim to hit a certain caloric target daily and adjust my macros accordingly. My guilty pleasure would definitely have to be a good steak and freshly baked bread. Exercise: My weekly fitness routine currently revolves around hypertrophy. I work out 5 to 6 times a week and organise my workouts by body parts and recovery. Q: When you were younger, were you active in sports? A: Ever since I was a child, I have been an active person. My days in primary school typically started off with a game of catching with friends, and ended with tennis or table tennis after school. Hwa Yang passion for lifting began after he helped form a powerlifting club while he was staying in a boarding school overseas. (PHOTO: Cheryl Tay) As I got into more team and contact sports, the gym became a big part of my life. I was definitely one of the smaller built guys amongst my peers. Catching in the morning soon evolved into compound lifts in the gym, and after school activities soon became conditioning or hypertrophy focused training. Then I moved overseas and stayed in a boarding school right beside the gym. Hence, it was natural that my friends and I spent most of our time at the gym. Soon, we decided to start a powerlifting club, which saw most of us in the club become part-time strength and conditioning coaches for the different sporting clubs at school. My passion for coaching and lifting really started to develop here, and stuck with me throughout the stages of my life. Did you get into any other sports as you got older? My passion for lifting never died. Although at different stages of my life, I took a step back from the gym because of university studies and serving the army. I would always hit the gym from time to time as a means to just take a step back from life, have some me time, or to just feel good in general. It was a place that always felt familiar to me; an environment that was always inviting, inspiring, healing and self-improving. You were working a corporate job when you decided to switch careers. I majored in politics and economics, but the internships and jobs that I took up in that industry never really lived up to what I thought they would turn out to be. I often felt a lack of purpose and impact. I decided to pursue coaching very much due to that. I wanted to make an impact on the lives of others and what better way than to improve the lifestyle and health of others. What do you enjoy about being a personal trainer? Watching people thrive and achieve their goals has to be the greatest satisfaction about being a personal trainer. Furthermore, the interaction and relationships that you create with your clients are extremely meaningful, and hard to come by in any other professions. Hwa Yang believes that the big challenge of a personal trainer is managing expectations. (PHOTO: Cheryl Tay) Lastly, it is a profession that is extremely well balanced. You get to do what you love, constantly get better at it, make an impact and make a good honest living out of it. Any challenges? The challenge of a personal trainer is managing expectations. Not everybody enjoys this lifestyle as much as you do and your clients will have many practical needs and wants. It is then our job to understand their lifestyles and take small steps with them, to build the right habits they need to help them achieve their goals. It is very much a two-way relationship which requires a lot of time commitment and patience. It is however, truly rewarding. What are your fitness goals now? My fitness goals remain the same as before – to be better than yesterday. Although I am very satisfied with where I am, the gym is a place where you can always seek to improve. I am currently focusing on improving and exploring movement patterns, in hopes to better programme exercises for myself and my clients. In my opinion, understanding the body and making faster decisions is the key to becoming more efficient in achieving health and fitness goals. Hence, my current focus is to deepen my knowledge in movement patterns. Hwa Yang's goal in life is to be at peace with himself. (PHOTO: Cheryl Tay) When you were younger, did you experience any incidents that made you feel insecure about yourself? I think I have always been a pretty easily satisfied and down-to-earth guy. Fortunately, I have always been at peace with my body and its capabilities. My view on life has always been to be at peace with yourself, do what makes you happy, and what makes you better in the your own eyes, and in the eyes that those who matter to you – which I realised typically align. Did you ever struggle with your body? I have definitely struggled with being of a smaller build. It sometimes put me at a disadvantage in certain sports like rugby and basketball, but it was what inspired me to put on muscle and improve my body, so I am thankful for that. Are you satisfied with your body now? I am definitely content with how far I have come, but as always, I do think it is still a work in progress. There is always room to grow. Although I am at happy and thankful for how my body looks and performs, I definitely want to build more muscle, become more mobile, stable and strong. Lifting is a sport that I love and I treasure the opportunity to be able to train frequently, and I think I will always seek to find improvements in how I perform and look. Have you ever received any comments about your body? I do receive comments about my body and thankfully, they are mostly friendly comments. I treasure and appreciate my body, and if I could change anything about myself, it would have been to be way more structured about my training when I was younger. Singapore #Fitspo of the Week: Soh Hwa Yang. (PHOTO: Cheryl Tay) thickpec and SGFitness 2 Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 16, 2023 Author Report Share Posted June 16, 2023 https://www.instagram.com/p/CtWDVgGSVLX/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 16, 2023 Author Report Share Posted June 16, 2023 https://www.instagram.com/p/CtTOP3mPVqv/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 16, 2023 Author Report Share Posted June 16, 2023 https://www.instagram.com/p/CtbnzITLwbe/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Tedor 1 Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 16, 2023 Author Report Share Posted June 16, 2023 https://www.instagram.com/p/CsbvsiBNl58/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 17, 2023 Author Report Share Posted June 17, 2023 https://www.instagram.com/p/CtX5vYxPOpf/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 17, 2023 Author Report Share Posted June 17, 2023 https://www.instagram.com/p/CtRCOroRDLd/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 17, 2023 Author Report Share Posted June 17, 2023 https://www.instagram.com/p/CsyyHkVxG-m/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 17, 2023 Author Report Share Posted June 17, 2023 https://www.instagram.com/p/CtGBKKtu4xD/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== thickpec 1 Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 18, 2023 Author Report Share Posted June 18, 2023 https://www.instagram.com/p/CsqPAckydnG/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 18, 2023 Author Report Share Posted June 18, 2023 https://www.instagram.com/p/CrVznYpvBeQ/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 18, 2023 Author Report Share Posted June 18, 2023 https://www.instagram.com/p/CrWVgCKPsei/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 18, 2023 Author Report Share Posted June 18, 2023 https://www.instagram.com/p/CtDulynyo5v/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== thickpec and KINKYMALAY 1 1 Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
KINKYMALAY Posted June 19, 2023 Report Share Posted June 19, 2023 20 hours ago, sphere said: https://www.instagram.com/p/CtDulynyo5v/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Nice. He's a cute muscle man... Quote Link to comment Share on other sites More sharing options...
sphere Posted June 19, 2023 Author Report Share Posted June 19, 2023 https://www.instagram.com/p/CtDzJq4v1H-/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 19, 2023 Author Report Share Posted June 19, 2023 https://www.instagram.com/p/CtR3TW4O876/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 19, 2023 Author Report Share Posted June 19, 2023 https://www.instagram.com/p/Cp2KDZ4vqVq/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== thickpec and horridkid 2 Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 19, 2023 Author Report Share Posted June 19, 2023 Singapore #Fitspo of the Week: Marcus Tao (18 Jun 2023) Singapore #Fitspo of the Week Marcus Tao is a yoga teacher. (PHOTO: Cheryl Tay) Name: Marcus Tao Age: 60 Height: 1.75m Weight: 69kg Occupation: Yoga Teacher Status: Married with a son Food: When I was a kid, my parents always emphasised the importance of a balanced and moderate diet to keep us healthy. I basically eat everything that I like, which includes meats, eggs, dairy products, vegetables, fruits, and carbohydrates (rice, bread, noodles, etc). I am trying to increase my energy intake to maintain my body weight. In general, I prefer a wide variety of food in a more natural form and try to avoid over-processed food. On days when I have a high volume of exercise, I would increase my carbohydrate intake too. I perspire a lot due to my hot yoga teaching and practice, so I have to ensure that my body is well-hydrated with enough electrolytes. Exercise: My fitness regime aims to address all five components of physical fitness: 1) body composition, 2) flexibility, 3) muscular strength, 4) muscular endurance, and 5) cardiorespiratory endurance. I do my yoga stretching routine and a 10-minute headstand every day. Depending on my teaching schedule, I try to practise the 90-minute Bikram hot yoga about three times a week. I also do two 1.5-kilometre swims and a 30-minute moderate-intensity run on the treadmill every week. Thankfully, my job at True Group also offers me very convenient access to the gym. If there is time between classes, I will get into resistance training which are largely push-pull workouts to work on my major muscle groups. Recently, I started taking "Les Mills Grit" classes once a week whenever time permits. It is very fun and enjoyable to participate in high-intensity exercises in a group class environment and I get to improve my agility too. Personally, I am fond of closed-skill sports like swimming and running, in which the movements are repeated and controlled. Marcus was a rower for the Hong Kong national team in his youth. (PHOTO: Cheryl Tay) Q: When you were younger, were you active in sports? A: I was not active in sports till about the age of 12, when my aunt took me and my brothers to a beach to learn how to swim. I then started reading books on swimming and practised on my own. I joined a swimming club for formal training at the age of 16 and participated in some local swimming competitions. Since I started formal training late, I could not pursue competitive swimming, but I continued to enjoy this sport. You were a member of the Hong Kong National Rowing Squad, representing Hong Kong in numerous international rowing regattas. Yes, rowing came into my life by chance. When I was 24, I came across a recruitment article in a newspaper, where the Hong Kong national rowing squad was looking for candidates to join the team. I was very curious and interested, so I registered for the physical test, which comprised a 4km run and a 2km time trial on a rowing machine. I came in second in the overall ranking and was recruited by the squad. It was not easy though, as I had to juggle between a full-time job in the bank and professional training. The training was tough: The morning session started at 5.30am every day on the rowing boat, then there was also evening training on weekdays which included training on the rowing ergometer, weight training, or a run. After a year on the development team, I was awarded the Hong Kong Sports Institute Athlete Scholarship to undergo more intense elite training at the Hong Kong Sports Institute. I was very excited to have an opportunity to represent Hong Kong because my dream was to become a competitive athlete. What are some of the highlights of your rowing career? Some of the highlights of my rowing career were representing Hong Kong in the 4th Asia Rowing Championships (Japan) in 1991. I was also at the Italy International Rowing Regatta in 1992, in which we lost the bronze medal to Switzerland by less than half a second in the quad event. All in all, I actively rowed for about 15 years, including the years after I retired from the squad. After his rowing career, Marcus continues to participate in open-swimming competitions. (PHOTO: Cheryl Tay) What did you get into after you retired from the rowing squad? After I retired from the rowing squad, I tried different types of sports such as marathon, triathlon, and open water swimming. I also took part in marathons and triathlons in Hong Kong, Malaysia, and Singapore. Swimming is still my favourite sport though. I participated in open water competitions in Hong Kong, Malaysia, Indonesia, and London. My longest swimming distance covered was the 10km Bali Ocean Swim in 2014, which I completed in 2:35:40. You also got into yoga. Back in 2005, a friend invited me to attend a yoga class. My body was not flexible but I found it interesting to attempt the various challenging yoga postures. I started attending classes regularly and decided to join a yoga centre after a year. Even though I was not aware of the healing effects of yoga at that time, I was certain I wanted to practise yoga on a long-term basis. I like the Bikram yoga series with its fixed set of 26 postures and two breathing exercises, particularly because of the heat and how challenging it is. I feel very light and refreshed after each practice. I also enjoy the vitality and calmness during and after every class. It also helps to reprieve my lower back pain, sciatica, and knee pain. When did you decide you wanted to start teaching yoga? After 20 years of working in a desk-bound job, I knew I needed a change. In 2007, I decided to teach yoga and pursued training for yoga teaching. It was a big change, and I was eager to share the benefits of yoga with more people. Since I received my certification, I have taught in Kuala Lumpur, South Korea, and now at Yoga Edition in Singapore. Teaching yoga is an extension of my practice and I feel blessed to see students transform – physically, mentally, and emotionally – through the practice of yoga. You competed in yoga too. The first time I participated in a yoga competition was in 2007 in Hong Kong. My former yoga teachers encouraged me to participate as they thought it would help to enhance my practice and they were right – it was truly a good experience in my yoga journey. After that, I also competed in the 2009, 2010, and 2012 editions of the Singapore Yoga Asana Championship. Marcus believes it takes a lot of courage and confidence to live in the present. (PHOTO: Cheryl Tay) Some of the highlights of my participation in yoga competitions have been – securing first place in the Bishnu Charan Ghosh Cup 2007 Hong Kong Regional Yoga Asana Championship (men’s amateur division) and first place in the 5th Singapore Yoga Asana Championship 2012 (men’s division). When you were younger, did you experience any incidents that made you feel insecure about yourself? There weren’t any major incidents or adversities that made me feel extremely insecure, but I had always felt like there were things that I could have done better. I was a little insecure when I was in the rowing squad because it was quite stressful to balance training and a full-time job, especially when I sustained injuries or did not see the expected progress in my performance. I eventually made peace with the fact that there are a lot of things in life that are beyond my control. When did you feel the least confident about yourself? Growing up as a quiet kid, I was not confident about expressing my ideas. Life is full of challenges, and it takes a lot of courage and confidence to live in the present. I find that continuous learning and physical exercises enhanced my confidence and helped me become more optimistic in different aspects of my life. Did you ever struggle with your body? The only time I struggled with my body weight was when I was in the rowing squad. It was because I raced in the lightweight category and had to maintain my body weight at or below 70.5kg. I had to train hard to build strength and endurance, and at the same time watch my diet to avoid gaining weight. Are you satisfied with your body now? I am satisfied with my body in general. Ageing is inevitable, but I am grateful to have a relatively healthy body to stay active, work and do the sports and exercises that I love. Singapore #Fitspo of the Week: Marcus Tao. (PHOTO: Cheryl Tay) Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 20, 2023 Author Report Share Posted June 20, 2023 https://www.instagram.com/p/CqYiUC1OXH0/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Tedor 1 Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 20, 2023 Author Report Share Posted June 20, 2023 https://www.instagram.com/p/CtoZa5Ax7Xb/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 20, 2023 Author Report Share Posted June 20, 2023 https://www.instagram.com/p/CtrLvUTxtfj/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 21, 2023 Author Report Share Posted June 21, 2023 https://www.instagram.com/p/CpzfMswP_pG/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 21, 2023 Author Report Share Posted June 21, 2023 https://www.instagram.com/p/ClVQPkcPYyY/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 21, 2023 Author Report Share Posted June 21, 2023 https://www.instagram.com/p/CtvYHT_SLVZ/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 21, 2023 Author Report Share Posted June 21, 2023 https://www.instagram.com/p/CsIVt6Ux4ep/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 21, 2023 Author Report Share Posted June 21, 2023 https://www.instagram.com/p/CtjSzn4RcLJ/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
sphere Posted June 21, 2023 Author Report Share Posted June 21, 2023 https://www.instagram.com/p/Ctjbu3kIe1t/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA== Quote Happy - is what we should be, always. Notice: I DO NOT use the Chat Function in this Forum - this has always been written in my profile (and I don't read it too). {it is unfortunate that this new Chat Function does not allow users to turn/switch off in mobile phone} Link to comment Share on other sites More sharing options...
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