Age is Just a Number!

When it comes to fitness, the number of candles on your birthday cake should not be a limiting factor.

Gone are the days when your stage of life determined the boundaries of your fitness journey. U.P. Fitness client VANESSA HENG

(54) is proving that with determination, consistency and the help of a top-class personal trainer, age is inconsequential in achieving your goals. We chat to the fitness enthusiast about her transformation and the personalised training programme that has helped her get into the best shape of her life!

What motivated you to start exercising in your 50s?

I was active throughout my childhood and I played competitive volleyball during my teens and early 20s, representing Singapore and participating in three SEA games. In my early 30s, my work and family life became my priorities, and I neglected my health. Time flew by and before I knew it I’d been inactive for a good 20 years!

My health hit rock bottom during the pandemic due to unhealthy eating habits and juggling work-from-home and home schooling. I was seeing a chiropractor monthly for my aches and pain, I had brain fog and my energy levels were low. It was during this time that I made the decision to start doing home workouts and watching what I ate – and the more I did, the more energised I started to feel.

How would you describe your fitness level before you began?

At one stage I was training five or six times a week for an average of 1.5 hours a day – that’s how determined I was to get fit and healthy. I was working out with a PT from another gym, training on my own in our home gym and joining Reformer Pilates and yoga classes, yet I was still not achieving the goals I wanted. While I did start to feel better, I wasn’t happy with my progress and started to gain weight again, which was demoralising.

What led you to U.P. Fitness?

As I was in my 50s, my attitude was that it was now or never. I truly believed that if I could find a gym and an experienced trainer with a proven track record, combined with my determination and prior sports background, I could achieve my fitness goals.

I shortlisted a few reputable gyms, including U.P. on a friend’s recommendation. I met the team, learnt about the personal training programme and nutrition methodology and discussed my lifestyle and fitness goals. The energy and camaraderie on the gym floor, with clients coming from all walks of life and ages and fitness levels, made me feel right at home.

Tell us about your support system.

Family support is so important, especially my husband Elly who is the family chef. Together, we planned meals and selected restaurants that offer healthy choices and, in turn, they’ve also benefitted from the nourishing meal prep.

The amazing team and community at U.P. has been another huge source of motivation, especially my dedicated trainer (and life coach) Saydul who walked with me through this journey. U.P. recently documented a key milestone in my fitness journey with a photoshoot session, which is incredible!

What types of exercises have you found most enjoyable and effective?

The emphasis is on foundations, ensuring that the right techniques, form and routines are In place from day one. This has the added benefit of allowing me to develop my independence when training on my own outside of U.P..

Along with building a minimum of 10,000 steps into my daily lifestyle. I’ve added deadlifts and back squats to my training regime. I started with a 40 kilogram deadlift and within six months I have now progressed to an 80 kilogram deadlift!

I also used to have an irrational fear of the pendulum but I find that it is one of the most effective routines, so don’t fear your nemesis.

Can you share some personal achievements you’re particularly proud of?

Seeing the initial results within the first eight weeks was incredible, especially since I only needed to commit to three one-hour training sessions per week. After six months, I had reduced my body fat from 25 percent to 16 percent and felt stronger, fitter and leaner than I had in my life. I also lost nine kilograms, dropped two dress sizes, gained muscle definition and shed centimetres from my waist, hips and thighs.

What challenges did you face?

My daughter had to undergo knee surgery following a dance injury and I was homebound for a month caring for her. My trainer continued to give me advice and support and ensured I stayed on track by getting in my daily steps, quality nutrition and sufficient rest so my routine was not disrupted; in fact, I returned to actual training with a healthier weight and ready to take on the in-person training.

What advice would you give to someone in their 50s who is considering starting a fitness routine?

Take the first step – that’s already progress in the right direction. There is never going to be the perfect time to start your fitness journey and there will always be work travel, holidays, festive celebrations and parties, but it’s a worthwhile investment. You’ll have more energy to tackle daily chores and enjoy leisure activities and be able to travel without feeling tired.

Are there specific goals you set for yourself that you’ve successfully achieved?

Before joining U.P., I used to be intimidated by gym equipment, especially since I didn’t have any effective programme to follow. I was exercising and working out but not training as such. Alongside reducing body fat percentage and achieving a leaner and stronger body, my goal was to learn proper workout technique and become confident in the gym when I train on my own. I’ve achieved these with U.P.!

Do you have any tips for staying committed to a regular exercise schedule?

Trust the process, be patient, set small achievable goals and celebrate these milestones. Communication and open discussions with your trainer is also key. It helps that I find training addictive, too!

What are your fitness goals moving forward?

I want to continue to work out three to four times a week with my new target being to achieve five pull-ups and 25 push-ups. I’m also keen to improve my golf game and learn a new sport such as pickleball.

How has regular exercise impacted your overall health?

My aches and pains have disappeared, I no longer have to see a chiropractor and I’ve never felt stronger or more energised. Beyond the physical, training has helped me improve my mental strength and resilience. I’m able to concentrate and focus better at work, sleep better and I’m better able to tackle challenges and tough projects.

It’s wonderful to know that I’m setting a good example for my teenage children too, showing them that living a healthy life and staying fit well beyond 50 is possible.

U.P. Fitness has two locations in Singapore: • Ground Floor, Manulife Tower, 8 Cross Street • #B1-00 International Building, 360 Orchard Road 6536 8649 | upfitness.com.sg