Born and raised in the Lion City (also known as Singapore), Tyen Rasif is fiercely chasing her pursuit of empowering more people to lead a healthy lifestyle. Previously suffering from eating disorders in her teen years, Tyen has used fitness as a way of overcoming her battle.
At just 22, she has reeled in a 36.8K+ following across Instagram and Youtube who tune into to her life as a women’s personal trainer, health/fitness influencer, bodybuilder, and even a freelance musician. On top of this hustle, she also competed in this year’s Miss Universe Singapore finals, is currently a host on Clicknetwork’s ‘No Sweat’, and will graduate in April next year with a Marketing Major from Singapore Management University.
But despite the above bringing with it a crazy schedule, Tyen still manages to look after her health – both through food and fitness. Here, we sit down with Tyen as she talks us through the rundown on her daily meal and exercise regimes…
7am
Wake up and have a black coffee with my Optimum Nutrition L-carnitine.
1 serving of fruit (blueberries and oranges are my favourite).
30 minutes of cardio on the cross trainer.
8.30am
Breakfast:
I have a high protein, high carb, high fibre breakfast that usually consists of a 4 egg/1 yolk omelette cooked with coconut oil, 1/2 cup of rolled oats, and a handful of spinach.
Head to work/school.
1:30pm
Lunch:
If I’m packing from home, it’s usually baked chicken breast with spinach, cherry tomatoes, pumpkin, and any other vegetable I can find in my fridge.
If I’m eating out, I would go for sliced fish soup or mixed vegetable rice (2 sides of vegetables, one side of tofu and rice). I try to be flexible when I have to eat out so I would simply ask for less sauce and oil and eat half my carb portion.
4:30 pm
Snack:
I usually get peckish around this time, so I have a cup of black coffee and either Meiji crackers or a banana.
6:30 pm
Personal training clients OR a workout.
8:30 pm
Dinner:
I have dinner with my family, so I usually opt for 2 steamed vegetables (asparagus and broccoli are my favourites), a meat option, and purple Japanese sweet potatoes.
For a dinner date, sashimi is my go-to! I rarely eat beef or pork as it does not digest well in my body.
10 pm
Contrary to popular belief about eating too late in the day, I do enjoy eating dessert or giving myself a treat before I go to bed. This involves dark chocolate or a whey isolate protein shake for optimum nutrition.
I drink a cup of peppermint or green tea to help with digestion before I go to bed.
I do enjoy my cheat meals and I have them every other day but limit my portions. My favourite cheat foods are egg noodles, fries, and pizza.
All images: Tyenstagram
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