Posted 01 May 2020 by interview:

Melissa Sarah Wee

Published: May 1st 2020

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1. How and when did you first get started training?

I started training in 2001/2002 after being hospitalised for bulimia. I was in a state of recovery back then and my mom signed me up at a gym. I joined to appease her and also I wanted a change of lifestyle. I didn't want to revert to my old ways of binge eating and regurgitating my food to stay thin.

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2.  How has the global pandemic changed your lifestyle and fitness routine?

I am still very consistent with my workouts. Unfortunately, I do not have access to a fully equipped gym so I just make do with the dumbbells, cables, and a pull-up bar I have at home. I also started taking long hikes in the nature reserves on weekends ( 12 to 18km each time). I started taking walks along the beach as well, to expend some energy as I get very restless from not being able to train at my usual training ground. It's tough as I get bored very easily but I tell myself that I have to adapt and make do with whatever resources I have right now. 

I am still consistent with my diet and still keep to my routine and meal plans.

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3.  What advice would you give to anyone struggling to stay fit and motivated during this time?

I know that it is not easy to be motivated at this time.  Some days I get so bored training in my room with those few dumbbells and resistance bands. But I know that if I slack off, it will only cause me to feel worse. You need to get into a routine and that's the first step to keeping on track.

We may be in different boats, but we face the same storm. We can either choose to sulk about it or adapt and make the best of the situation. I understand that it is tough, I know it sucks. But it is what it is. We have to adapt, and when this is over, we will come out stronger, more resilient. 

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4.  Do you do cardio? If so what types have worked best for you?

I usually don't do cardio unless I'm preparing for a contest or a big hiking trip. But since this lockdown, I've been doing outdoor hikes and taking long walks. I prefer being outdoors as I can focus on meditation during my walks.

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5.  What does your nutrition consist of?

I have been on the cyclical ketogenic diet since 2012. So most of my nutrition consist of high-fat foods, moderate protein, and very low carbs.

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6.  Do you listen to music while you train?

I listen to a mix of music on my Spotify when I train. From hip hop to classical to opera to worship songs and even boybands. Haha. 

7.  What are your short and long-term gym-related goals?

I would be lying if I said my long term goal is to stay fit. I mostly train for aesthetics, then strength. That is something I would like to maintain in the long run. My short term goal would be to get my glutes and legs to grow bigger as I am considering competing again. I used to compete in Women's Physique but would like to change to Wellness in a few year's time.

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8.  Who are your top three favorite athletes or fitness models?

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9. How often do you usually train a week and what does your workout routine consist of?

I usually train 4 times a week. I train legs twice a week and the other 2 sessions are split into delts and back. 

The exercises that I will always incorporate are hip thrusts, Bulgarian splits, deadlifts and lateral raises (I love doing drop sets for this) 

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10.  What supplements do you use if any?

I stopped taking supplements since I took a break from competing. The only thing I take now is vitamin C effervescent in the mornings. 

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11.  What 3 tips would you give to anyone wanting to achieve their best physique?

  1. Set a realistic goal and work towards it. One step at a time.
  2. Never compare yourself to someone else. You are doing this for you so you only need to focus on self-improvement.
  3. Be patient. As long as you're putting in work, you will get to your destination. While you're at it, you might as well enjoy the journey.


Melissa Sarah Wee

  • Location: Singapore
  • Height: 1.56m
  • Weight: 65kg
  • Year born: 1984


Website/social media links:
Instagram: @melissasarahwee
Facebook: @ Melissa Sarah Wee

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