Today we had a fun chat with Fay Holukani, the star cycling instructor from Absolute Cycle Bangkok by Absolute You. Fay shared some of her personal routines/tips that for staying strong and active throughout the week and refocusing as a new one begins
What does the beginning of a new week mean to you?
A clean slate, a fresh start. We sometimes get carried away on weekends eating out with friends or having a drink to take the edge off a stressful week. Hey, that’s life! You’ve got to live a little and feed your soul…(that’s what I like to say when I’m having ice-cream). So come Monday, it’s back to zero. No guilt, no more bad habits to carry on. What matters is what’s ahead of you. Start the day right with breakfast.
Do you have any tips or a personal motivation to say ‘Yes’ to every Monday?
Spend your Sundays planning the week ahead so there’s something to look forward to. Book your classes for the week and get a friend to go with you. Take charge of your schedule and manage it like a boss!
What is your routine to keep yourself active and energised through the day?
Training in the morning and getting a bit of sunshine is the ultimate way for me to feel energised. I’m a morning person so I like get on with my day when the sun rises. I’ll start my day with a tall glass of warm lemon water and cayenne pepper. The spicy citrus mix certainly helps to wake me up as I don’t drink coffee. Then I’ll prepare oatmeal with fresh fruits for breakfast. I always make sure to eat within thirty minutes upon waking up and a small bite every two to three hours to boost my metabolism. A green smoothie is the perfect mid-day snack as it’s filling and provides a boost of nutrients. I usually blend a 3:2 ratio of vegetables and fruits such as spinach, cucumber, kale, mango and pineapple. Absolute Fitfood is great when I’m on the go.
What are the fun things you usually do on your day off?
My love for fitness is as strong as my love for food. It’s all about balance and eating in moderation! There are so many great restaurants and small cafes to discover in Bangkok, and I’m loving it. Thai food is actually my favourite cuisine as I have a high tolerance for spicy food. Sometimes I carry a small container of chopped Thai chilli. Ketchup or chilli sauce doesn’t cut it for me!
I like to pamper my taste buds with great food, explore new places, and spending time in nature. A relaxing day for me would be chilling by the pool with a glass of red wine and either a magazine or a good book.
Can you give us your advice for people to stay energised, awake, motivated at work?
Food is fuel so it’s important to start the day right with breakfast. If you skip breakfast you’re more likely to binge at lunch time or snack during the day. Keep a big bottle of water at your desk to remind yourself to hydrate throughout the day. Sometimes dehydration can make you think you’re hungry – so drink some water before reaching for a snack!
I believe in the 50/10 rule, something I learned in school. An effective way to stay energised, productive and not feel overwhelmed with stress is to focus on your work tasks for 50 minutes and take 10-minute breaks. Take a moment to stretch, close your eyes, breathe deeply, walk around the office or talk to your colleagues. (Use a timer if you need help staying disciplined.) It’s the little things like taking time for yourself that can make a big difference in your day!
Fay: Music is the source of my inspiration and I love to dance even though I don’t have a professional background in either one of them. After my first cycling class, I was hooked. I thought it was a great way to combine fitness, dance and music. I knew right away that I want to teach cycling.
Originally from Singapore, Fay is now a rhythm cycling instructor exclusively atAbsolute Cycle Bangkok. To see what Fay is up to, check her blog at withlovefay.com that charts her personal fitness journey since 2008. She focuses on her passions, ranging from motivational fitness and beauty advice to practical tips on food, nutrition and general wellness. Fay is also a certified personal trainer, yoga instructor and Adidas ambassador.