Mitch Chilson, 31

• The director of strength and conditioning at Evolve Mixed Martial Arts has been been living in Singapore for four years.
• The American hopes to win the Theprasit Stadium Muay Thai Championship, a prestigious title, in Thailand within a year.
• He is 1.75m tall and weighs 74kg. He is single but in a relationship.
• He would like to launch a strength and conditioning DVD.
• EXERCISE REGIMEN: Training almost every day, with Muay Thai five to six times a week and Brazilian Jiujitsu three to four times a week. He also runs and works on conditioning four to five times a week

What do you do to keep fit?

Keeping fit is my passion and I'm fortunate that my work requires me to be fit. I need to be in the best possible shape to train my students, every day, several times a day.

Mixed martial arts is holistic - it is physical but also about mental strength. My training schedule starts in the morning with a run followed by strength and conditioning work.

In the afternoon, I practise either Brazilian Jiujitsu or Muay Thai. I try to keep each workout to between 60 and 90 minutes.

I train with world champions at Evolve and we push each other every day to be the best possible athletes.

With mixed martial arts training, you stay in great shape all the time.

What is your secret to looking so fabulous?

Why, thank you. I believe it is a cycle: you train, it builds your confidence and you start to feel good and that radiates from the inside out. People begin to notice the change and that motivates you to continue taking care of yourself. I see this all the time with people who take their training seriously.

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

For sure. Unfortunately, I wasn't spared the typical adolescent pains ? the acne, the worst pimples ever, all over my face, chest and back. I took it hard.

I tried everything to get rid of them. I was out of shape, depressed and covered in zits. My self-esteem was in tatters.

So I studied exercise, science and nutrition. I started to train with weights every day and began a strict diet. I figured that someday my complexion would clear up and I would have the kind of body that you see on TV and glossy magazines.

Man, am I glad it all worked out.

What is your diet like?

I follow a 80/20 rule: 80 per cent of the time my diet is clean, made up of lean proteins, unrefined complex carbs (like brown rice, wheat pasta and oatmeal), vegetables and fruits. The other 20 per cent? I eat whatever I like. I eat small portions, about four to five times a day.

What are your indulgences?

Sugar, chocolate and ice cream. I refrain from fast food but enjoy good quality pizzas and pastas.

Do you count your calories and why?

Not any more. For years, I?d count calories and record everything I ate, so now I have a pretty good idea of what does or does not work for my body. I strongly believe that recording what you eat is a great way to learn about what's right for your body.

For the record, an hour of mixed martial arts training can burn up to 1,000 calories. Of course, individual results will vary, but I can assure you that it is an intense workout.

Do you take supplements?

Yes, I take Omega-3 fish oil, multi-vitamins and natural food bars and I make smoothies with protein powder.

How many hours of sleep do you survive on?

I aim for eight to nine hours each night but most times I get six to seven hours of sleep. Anything less than six and I am an unhappy Mitch.

How do you maintain a healthy work-life balance?

I have managed to create a career out of my passions in life. Every day, I wake up and feel blessed that I get to do what I do. So my life is pretty balanced.

What do you do to relax?

I enjoy travelling, golf and reading. For fun, my girlfriend and I will watch movies or eat out at one of our favourite restaurants.

What are the three most important things in your life?

1 My family - mother, sister, girlfriend Christi and my dog Bubu.

2 My academy - my coaches, teammates and students.

3 My goals - to be a martial arts champion as well as a successful business operator. Would you go for plastic surgery and why? Maybe. As a professional fighter, my face is a target and I have some scars that I may someday want to correct. But for now, each tells a story and adds some character.

Do you think you are sexy?

I have my moments...

gloria@sph.com.sg

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