Hot bods: Big, healthy breakfasts to start the day

(Left) Ranald Joseph and Shanise Ho.
PHOTO: Hot bods: Big, healthy breakfasts to start the day

Ranald Joseph, 29, Strength and conditioning coach

Height: 1.8m

Weight: 69kg

Exercise regimen: I compete in a floorball league, and train with the team twice a week for two hours each time. When preparing for the competition season, I train on my own six times a week.

Diet: I usually have two bowls of cereal and four slices of bread for breakfast, and rice or pasta for lunch.

In between meals, I have yoghurt, chocolate milk and bread for snacks. Dinner is usually home-cooked rice, vegetables, meat and fish, or pasta.

I like to end my dinner with a dessert like bread pudding, and indulge in my favourite rum-and-raisin ice cream on rare occasions.

Shanise Ho, 23, Corporate communications executive

Height: 1.71m

Weight: 53kg

Exercise regimen: I work out at the gym three times a week for about two hours each time. I also play competitive softball and train with my team twice a week for up to three hours per session.

Diet: I place great emphasis on the first meal of the day and eat eggs, bananas and walnut bread and drink a home-made smoothie made of strawberries, bananas and peanut butter.

I do not eat snacks or have the habit of taking supper, and try to have a full meal at lunch and dinner consisting of brown rice, vegetables and meat.

I like to end my meal with something sweet like ice cream or cakes. I drink lots of water throughout the day.

This article was first published on June 15, 2014. Get a copy of The Straits Times or go to for more stories.