Walking on Sunshine
Rain or shine, indoors or out, recuperate as well as rejuvenate both body and soul this summer with fitness champs Siu Lim and Mark Choo as they share their summer glow-up tricks
How are your summer playlists shaping up to be?
Mark Choo (MC): Definitely needed more motivation over the past few months, so I’ve been listening to a lot of DJ setlists like Valentino Khan, Diplo and more—which is pretty Hardstyle or Future House.
Siu Lim (SL): I’ve been really loving the energy of female artists like SZA, H.E.R, Nicki Minaj—it’s perfect for getting into the zone.
What’s an exercise move people underestimate the most?
MC: I’d say the deadlift. It’s a single exercise that targets multiple muscle groups in a single lift, activating the legs, back, core and hips when done right. And the greatest thing about it is that you can do this move with almost any equipment, such as a barbell, kettlebell, or even a sandbag. Which is great for those at home under the MCO.
SL: Anything core-related— especially Windshield Wipers!
Do it enough times and you’ll definitely feel the burn. Just ask the people I instruct. You can see their legs shaking as they try to move them from side-to-side while keeping them straight in the air.
Your work-out must-haves!
MC: Number one absolute? Earphones. Comfortable workout attire is also important. And I always either have coffee or a pre-workout powder drink.
SL: I probably sound cliché, but I only need my lululemons! Proper, comfortable workout gear is vital to any good session.
Would you rather do: High-intensity Interval Workouts (HIIT) or Lowintensity-interval Workouts (LIIT)?
MC: Why not both! I’d say many gyms or studios go above and beyond to make their workouts fun by creating a strong sense of community and an interactive environment. SL: While I love my HIIT workouts, it depends on how my body is feeling; if I’m fasting during Ramadan, I’ll go for less intensive exercises.
Would you rather do: cardio or weight-lifting?
MC: Depends on my mood, but I generally look forward to weightlifting in the gym as it’s usually my one hour of solitude of the day. For cardio, I like to join team sports. SL: Weight-lifting. It’s a no-brainer. I hate cardio. When the lockdown happened, I forced myself to go running for the entire year. And while it’s been beneficial for my body, it didn’t grow on me.
Fave pre- or post-workout snack!
MC: If time permits, I always get a protein smoothie after a workout from the Shake Smoothie Bar that’s located within Tribe as it helps with recovery and is easier to consume. When I’m on the go, a T-bar helps me get through the day. SL: Peanut butter! Or any kind of nut butter—i think I always have it with me wherever I go.
Siu Lim, any post-partum wellness tips to share for mothers wanting to maintain their mental and physical health?
SL: Take a five-minute walk. Get some fresh air. Take the time to heal. I mean, while I’ve had four kids, it didn’t mean it got any easier. Back then, I would always wonder why I couldn’t tone my stomach properly no matter how many ab exercises I did. Turns out, it was because I had diastasis recti, where my abs had literally separated from the midline of my stomach over the course of my pregnancy! So, my number one advice is to not feel disheartened, and to take it nice and slow.
And for Mark, what has been your summer stress reliever?
MC: Recently, my brother bought his own go-kart too, so every alternate weekend we’d go race in Sepang, and that’s a real stress-reliever as well.
1. WINDSHIELD WIPERS
A full-bodied move that engages your core, quads, hams and calves! To start, lay your back flat against a cushioned surface, extend your arms at shoulder level to balance with your palms pressed to the ground (your upper body will form a ‘T’ shape) and suck that stomach in—remember, breathe—then, with both your legs clamped together, lift them and point your toes towards the ceiling. Next, imagine them as windshield wipers and start swaying them from side-to-side without moving your upper body. To check if you’re actually using your abs, slide a hand underneath your back to see if it’s arched; if it is, glue that back to the floor.
For beginners: Bend your knees into a 90° angle instead of straightening them. If you find core control difficult, practice the motions of sucking in your stomach when breathing in, and continue to tighten it instead of instinctively letting go when breathing out.
2. THE WHEEL
A classic in yoga, this pose has many variations in Pilates too. Meant to strengthen your glutes and your back, the body’s positioning is crucial in avoiding injury. First, lie down and turn your palms inwards towards your body; place them just above your shoulders while being parallel with your ears. Then, with your knees bent, feet pointed forwards (do not splay them) and hip-width apart, take a deep breath before pushing upwards with the heels of your feet and your hands. Picture a ‘U’ in your mind’s eye as you push your chest outwards and up, gradually straightening your arms as you do so.
Pro-tip: Lift with your hips instead of forcefully arching your back. If you want an added challenge, go on tiptoes and put those calves to work. Or, if you’re a glutton for punishment and want to ramp up the difficulty, lift one leg and point it upwards while on your tiptoes still.
3. THE SUNBIRD
Step one: Go on all-fours, placing your hands and knees parallel to your shoulders and hips. Keep your back straight and warm up your abdominal muscles by clenching them in 10 to 30-second intervals, for as many rounds as you’d like to get used to it. Once you’re done, lift your right arm upwards in a slicing motion while doing the same with your left leg. Take care to align your head, arm and leg with your spine. Your toes can be either extended or pointed towards the floor.
For beginners: If you find it difficult to maintain your balance, press the heel of whichever arm is on the floor and don’t drop your hips. Push them back if you find yourself wobbling forwards.
4. THE LIZARD
Okay, we’re not going to lie to you and say it’s beginnerfriendly—because it’s not (we tried). Nevertheless, if you’re looking to improve your flexibility, this move is definitely the one to add to your routine. Begin by getting into a Downward Facing Dog, then inhale deeply as you move into a low lunge with your right leg placed in-between your hands. Next, shift your right arm to the inside of your right foot, keeping your left leg ramrod straight the entire time and your glutes squeezed to keep your hips squared.
For beginners: Slow and steady wins the race. Drop the left knee for a more passive stretch.
From first-timers to advanced practitioners, Siu Lim shares these moves to try out to engage your entire body (Remember: go slow, stretch, and remember to warm-up before any exercise)