Text and pictures by Kua Chee Siong

Samuel Tay, 38

Educator

Height: 1.64m Weight: 57kg

Exercise regimen: Barbell squats, dead lifts, bench press and military press exercises form the basis of my strength training. On non-gym days, I go running or rucking (walking long distances with heavy loads), coupled with circuit-based interval training (calisthenics) to build endurance and functionality.

Diet: I follow a simple rule of consuming more calories on active days and fewer on rest days. I include proteins in every meal, together with leafy green vegetables. I keep processed food, sugar, salt and fat to a minimum. However, I do indulge in ice cream and dark chocolate now and then for some enjoyment.

Wendy Yee, 41

Director/founder of a dance & fitness company

Height: 1.57m Weight: 43kg

Exercise regimen: I train specifically for upcoming events to which I have committed myself. I use a mix of strength and cardio exercises, including cycling, running, hiking, dancing or swimming. I also focus a lot on mobility exercises as I am a strong believer in functional movement.

Diet: I consume about 2,000 to 2,200 calories a day when I am getting ready for a race or competition. On regular days, I average about 1,800 calories a day. I try to stay away from processed food, alcohol and sugar as much as I can. I also eat lots of lean protein, fresh vegetables and have one green apple, beetroot and carrot juice every day. I still indulge in ice cream and chicken wings once in a while. I believe it's important to choose a healthy diet that is sustainable.