By June Cheong

Yeong Wai Mun, 27

• Yeong weighs 71kg and is 1.78m tall.
• The temporary executive has a girlfriend who is an equity analyst.
• EXERCISE REGIMEN: Rowing for 11/2 to two hours most
  days, cycling for 11/2 hours most days, weights training and core strengthening sessions three times a week, indoor rowing training sessions once or twice a week.

What do you do to keep fit?

I have 10 to 12 training sessions a week. I get out on the water to row for 11/2 to two hours in the early mornings before work.

I cycle to the rowing centre from home and back or sometimes to work, which is around 11/2 hours. I do weights training and core strengthening sessions thrice a week.

I row on the rowing ergometer indoors once or twice a week and when the weather is bad. I also run and swim occasionally. The cross-training supplements my rowing.

What is your secret to looking so fabulous?

As a highly competitive rower, I need to be in good shape.

Rowing requires effort from the entire body. A rowing stroke is first driven by the legs and back, then the upper body.

Has there ever been a time when you were not fit and fab?

While I've always been active, I didn't consider myself fit until I took up rowing competitively in 2007.

Because rowing looks so effortless, people don't realise how much training is required.

What is your diet like?

It has a high energy and carbohydrate requirement to meet the training demands of rowing.

My pre-training carbohydrate intake consists mainly of wholemeal bread with orange marmalade to maintain my blood glucose levels.

I always ensure I have a post-training meal which is carbohydrate-based as well.

My favourite breakfast is five to six pieces of Weetabix with dried fruits and soya milk.

For lunch, I try to eat two bowls of rice with meat or fish and avoid gravy if possible.

For dinner, I cook loads of pasta with eggs and have a fruit or tuna salad to go with it.

When I have weight training sessions, I ensure I have additional protein in my post-training meal.

I try to eat something every two to three hours. I snack frequently on fruit, bread and energy-dense foods.

What are your indulgences?

I love chocolate and ice cream. My ultimate favourite would be chocolate ice cream. I have a thing for sweet stuff.

Do you count your calories?

No. I need a huge amount of carbohydrates to support my training load and to meet my body weight and strength goals.

Fortunately, I have a high metabolism so I eat through the day to refuel my body.

Do you take supplements?

Yes. During training, my water bottle is filled with an electrolyte drink for rapid fluid and electrolyte replacement.

When I am racing, I take a complex carbohydrate energy drink to prepare my body.

What is your sleep routine like?

I sleep about seven to eight hours a day.

This means I go to bed at around 9.30pm because I have to wake up at 5am for rowing.

Ideally, I would like to have around nine to 10 hours of sleep but I seem to be managing fine now.

How do you maintain a healthy work-life balance?

Many people think sports is just fun and games and it is not accepted as a career here. For me, training and competing is my job (without the salary) and my life revolves around it. I love what I do and I am not too bad at it.

I started training full-time after I graduated from university in 2007. I have to take on the occasional odd job, such as the position of a temporary executive, to support myself because sports has yet to be taken seriously here.

Despite this, being an athlete and competing at the highest level is my top priority.

What do you do to relax?

I like to chill and hang out with close friends, read and listen to music. Listening to music helps to take my mind off stress.

I don't get much downtime though, so when I do get the chance to relax, I try as much as possible to catch up with friends.

What are the three most important things in your life?

Rowing, family and friends, and health. Being an athlete is my identity.

I'm very fortunate to have family and friends who believe and support me in what I'm doing.

For me, good health comes with being an athlete.

Would you go for plastic surgery?

No. Appearances can only get you so far.

There's really nothing that I would want to change because I have got to where I am today without going under the knife.

Do you think you are sexy?

Not at all. Dressed in tights and spandex and being drenched in sweat most of the time can hardly be categorised as sexy.

junec@sph.com.sg

This article was first published in Mind Your Body, The Straits Times.