Joseph Henry

Founder, Vivaldi PR

What is your current fitness routine?
I am a multi-sport endurance athlete competing in triathlons, adventure races, cycling races and ultra trail running.  My training typically consists about one hour in the mornings running stairs and 45 mins in the evenings doing Pilates or cycling. Weekends are made for the serious training, and I can wake up as early as 3am to run as much as 50km.  

What is your approach to eating healthy and how do you do it?
I have a simplistic approach to diet that focuses mainly on what I don't eat.  I stopped consuming all sugary drinks and all deep fried foods.  A more recent change I've made is to eat only vegetarian foods for both breakfast and lunch every day. 

How do you balance these things with your busy lifestyle?
Operating Vivaldi Public Relations ensures a high stress and demanding work life, with endless deadlines and pressure.  The greatest secret about the fitness lifestyle is that it provides an excellent counter balance to the business side of life.   It gives great stamina for long hours of work, builds clarity of mind.

Comments from Dr. Gerard of Luma Health
This is the right approach to a fitness routine. A combination of vigorous exercise (aerobic or cardio) with strength training (weight lifting) is highly recommended by the US Department of Health for most healthy adults. To achieve significant results on resistance training, it is useful to set the resistance level that would make involved muscle to be tired after about 15 repetitions. Practicing yoga in addition to such activities is also very appropriate for keeping the flexibility and strength of the joints and spine.  

Ploy Bhinsaeng

Founder, Tribe

What is your current fitness routine?

My current fitness routine involves mainly indoor cycling for cardio (7-10 hours a week), along with some weight training on the side. I try to do yoga whenever I can in order to properly stretch and align my body.

What is your approach to eating healthy and how do you do it?

In my line of work it is important that I consume carbohydrates for energy and a lot of protein for muscle repair after intense exercises. I also try to cut down on sugar. I find that meal prepping for the whole week is a helpful approach to eating healthy.

How do you balance these things with your busy lifestyle?

Fitting exercising and healthy eating into my lifestyle comes naturally as I now work in the fitness industry. It was a struggle at first but I especially set aside time for exercising, then it gradually became a habit after starting Tribe by default.

Comments from Dr. Gerard of Luma Health
This is the right approach to fitness routine: the combination of vigorous exercise (aerobic or cardio) with strength training (weight lifting) is excellent. To achieve significant results with resistance training, it’s useful to set the resistance level that would cause fatigue after about 15 repetitions. Practicing yoga in addition to such activities is also very appropriate for keeping the flexibility and strength of the joints and spine.

RJ Rojvirasingh

Managing Director, Mad Appe Development

What is your current fitness routine?

As I’m currently doing Crossfit, it has a fixed schedule after work at 7pm during weekdays. Personally, I don’t see myself as a person who’s strict with fitness schedule. I don’t see it as an everyday fitness routine, but as a sport.

What is your approach to eating healthy and how do you do it?

Eating is actually the only struggle I have being an entrepreneur because you don’t have much of time to prep the meal for the day, but I try the best to stay away from oily foods or deep fried stuff. Before a competition, I step things up by ordering healthy meals delivered—but that gets expensive. 

How do you balance these things with your busy lifestyle?

Everyone needs some time off work to focus on everyday life. I spend part of that time in the gym. Weekends give me the chance to take my training up a notch as well. I could spend hours in the gym, and it really helps me leave the stress of work behind. 

Comments from Dr. Gerard of Luma Health
Exercise, in the form of regular training at the gym, is one of the most successful and beneficial approaches to work-related stress. It's also known to prevent mental illnesses like depression. People doing exercise tend to also have good quality sleep. As a whole, exercise surely helps improve your mood and promote a sense of physical and psychological well-being. 

Ase Wang

Actress / Founder, Boxhiit by Ase Wang

What is your current fitness routine?

I go to my Boxhiit by Ase Wang gym. It’s based on group classes of high intensity interval training combined with good music and fun videos. We have different stations for toning, cardio and all around body workouts for 60 minutes. 

What is your approach to eating healthy and how do you do it?

I try to take a really balanced approach. It’s hard to eat healthy all the time, but I tend to cut out excess sugar, like in my coffee, and drink a lot of green juices. 

How do you balance both of these things with your busy lifestyle?

It’s just a choice that I make. I always say that working out and being healthy should be a part of you life, just like breathing and sleeping are. You have to take the time to do it and love your body enough to do it. There’s no excuses and it pays off in the long run. 

Comments from Dr. Gerard of Luma Health
“Being healthy is indeed part of human nature. Finding the right balance between professional, family and personal life is the key to truly successful individuals. It involves enjoying life to the fullest while remaining gentle, at all times, to our body and mind. By the way, coffee is a healthy drink and its beneficial medical effects are now scientifically recognized. And wisely, cutting fast-absorbed sugar out from a timely cup of coffee is the correct approach.” 
 

Sanya Souvanna Phouma

Co-founder, Quince, Funky Lam, Cactus and Sing Sing Theatre

What is your current fitness routine?

I workout three to four times per week in the late afternoon. I do weight sessions combined with high intensity interval training. I try to swim or bike outdoors as often as possible and generally do this in the morning. 

What is your approach to eating healthy and how do you do it?

Keep off sugars, white bread and alcohol. Eat wholesome produce, preferably raw fruits or vegetables. The rest (red meats, charcuterie or cooked meats) in moderation. I also recommend fasting once a week. 

How do you balance both of these things with your busy lifestyle?

Routine and discipline. Also you have to allow some treats from time to time. A cheat day is good too. 

Comments from Dr. Gerard of Luma Health
“A healthy diet requires both an appropriate quality and quantity of food. Quality meals include a larger portion of vegetables and fruits with additional proteins preferably coming from fish and some meat (mainly eggs, chicken and sea-food). Red meat needs to be avoided or consumed in moderate intake as frequent red meat consumption was found to be associated with higher risk of type-2 diabetes, heart disease and colorectal cancer. Intermittent fasting does not appear to lead to any unwanted side-effects and may have some health benefits as fasting allows our cells to tap into the body’s accumulated fat reserve. However, at the moment, there are very limited reliable studies to support the practice of fasting to gain tangible health benefits.” 
 

Chad Mitchell

Global Frontiers Director, Beervana

What is your current fitness routine?

Mid-2017 I decided to sign up for the Spartan Race. I had never run in my life before, but decided to start by running along the beach in Phuket. I went from 500m to regular 5k runs every morning. Now that I am in Bangkok I run wherever I can. I also go diving, sailing and swimming.

What is your approach to eating healthy and how do you do it?

This is the biggest struggle, but I try to focus on eating lower calorie and low carb meals, with lots of protein. I gave up soda and other sugary drinks years ago and only drink water, tea, an occasional coffee... and of course Craft Beer. 

How do you balance these things with your busy lifestyle?

With beer being an essential part of our business, I have to make sure to really watch my food choices and exercise regimen to counter balance those calories. It can be a struggle, but having a good pair of running shoes on me at all times, utilizing my Apple Watch to track my activity, and completing HIIT exercises (even in a hotel room), really keeps me going. 

Comments from Dr. Gerard of Luma Health
“The food and drink intake in relation to the intensity of exercise is a relevant approach to compensating excessive caloric consumption, especially from alcoholic beverages. Tracking one’s physical activity with electronic device is a wise attitude as it can bring to more regularity to the exercise program.”    
 

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Dr. Gerard Lalande

Dr. Gerard Lalande, MD is a French physician with more than 25 years of experience in the healthcare industry in Southeast Asia. He currently serves as the Chief Medical Officer at Luma Health Insurance helping to design health insurance solutions and services.