Marcus Cheong, 23
Full-time national servicemanHeight: 1.72m Weight: 70kg EXERCISE REGIMEN My exercise revolves around volume-dense workouts – pull-ups, muscle-ups and dips, which one can easily do outside a gym. I work out at a fitness corner in a neighbourhood playground six days a week, for two to three hours each time, and rest on Sundays. I started working out in 2016 as a personal challenge that evolved into a goal of motivating people to start exercising without the need for fancy equipment or a professional setting. DIET I do not take breakfast. Lunch and dinner are meat- and protein-heavy, and fulfil my ideal calorie intake of 2,400 calories. I usually eat in the army canteen for lunch and have a home-cooked meal for dinner. I try to stay away from fried food and dishes with gravy. I drink coffee in the morning. For the rest of the day, I consume water and an average of four protein shakes.
Yva Au Tak Lam, late 30s
Part-time pole dance instructorHeight: 1.61m Weight: 47kg EXERCISE REGIMEN I try to find time to do intensive skill-based training on the pole at least once a week for a minimum of two hours. Every day, I also try to do mobility exercises which help me maintain a healthy range of movements for my joints.
I have found ways to exercise while caring for my two-year-old daughter. For example, I can do squats while carrying her. I also involve her in other simple exercises, which I find piques her interest in fitness as she emulates and learns as well.
I do not have a fixed diet and usually eat what I cook for my daughter, which is why I also tend to season my food with herbs and spices, instead of salt or artificial seasonings. I use a lot of miso in my meals as it is easy to prepare and healthy.
I try to look for recipes that use natural ingredients such as honey as a sweetener or I make gravy from scratch.