Singapore #Fitspo of the Week: Kingsley Tay

Life goes beyond the digits on the scale and your body is capable of so much more! Yahoo’s #Fitspo of the Week series is dedicated to inspirational men and women in Singapore leading healthy and active lifestyles. Have someone to recommend? Hit Cheryl up on Instagram or Facebook!

Name: Kingsley Tay (@kingsleytzh)

Age: 29

Height: 1.93m

Weight: 86kg

Occupation: Volleyball and Strength & Conditioning Coach

Status: Married

Food: I'm all about balance when it comes to my diet – I don't restrict myself, but instead, indulge in moderation. However, my biggest challenge is making sure I eat enough throughout the day, which is why I make it a point to have something to eat every three to five hours. When it comes to my guilty pleasure though, I have to admit I'm head over heels for bubble tea. There's just something about those irresistible, chewy bubbles that keep me coming back for more.

Exercise: My weekly fitness routine is focused on optimising my beach volleyball performance. With three to four rigorous beach volleyball sessions each week and three targeted strength training sessions, I'm taking my game to new heights. Whether I'm spiking the ball on the sand or pushing myself to the limit in the gym, I'm fully committed to achieving my fitness goals and dominating on the court.

Q: When you were younger, were you already active in sports?

A: I've always been an active kid and engaged in various sports such as badminton, table tennis, basketball, gymnastics, volleyball and swimming. I even represented my primary school in hockey and soccer competitions at the zonal and national levels. My love for team sports and the thrill of competition has stayed with me throughout the years, and I'm always up for a new challenge.

How did you get into volleyball?

I owe my love for volleyball to my eldest sister, who introduced me to the sport in primary school. She learned it in her own secondary school and eagerly taught my siblings and me how to play, making it a fun bonding activity for us. Those memories of playing together every other day are some of the most treasured moments of my childhood, and I'm grateful to my sister for passing on her knowledge and love of the sport to me.

You've represented Singapore at the SEA Games three times (with the fourth time coming up!).

It's always an honour to represent my country in competition, but I haven't yet achieved my goal of winning the first beach volleyball medal for Singapore. I've been through many transitions in my journey, juggling training as a student-athlete and as a national serviceman. However, the current phase is the toughest for me as I juggle work and training.

Unfortunately, I had to forego multiple preparatory competitions leading up to the SEA Games. Despite these challenges, I've learned to practise acceptance and make the best out of every opportunity, and this phase will be no different.

Any other volleyball career highlights?

In the 2019 SEA Games, my partner Mark Shen and I came close to winning a medal, but we placed fourth after losing to the Philippines in the placement match. After that year, Mark took a break from playing but has recently rejoined the team. Since then, we've been training intensely, and we're hopeful that we can achieve even greater success in the future.

How does it feel being a national athlete?

Being a national athlete is an incredible journey of passion and sacrifice. The highs are representing your country with pride, competing against the world's best athletes, and receiving recognition and support.

However, the challenges include balancing intense training and competition with personal and professional commitments, managing pressure, and the risk of injury. It takes discipline and dedication to succeed at an elite level, but the experience is a rare and thrilling one.

How long more do you intend to compete for?

To be very honest, I'm not exactly sure how much longer I intend to compete. I will continue to commit to it for as long as circumstances allow and let nature take its course.

Why did you decide to pursue coaching as a career?

I decided to pursue coaching as a career because it allows me to interact with people and seeing someone improve gives me a great sense of satisfaction. I have experienced this since my freelance coaching days in university and the dynamic coaching environment challenges me to find the most optimal ways to help my players improve.

This is further exemplified by my founding of Revollve Volleyball Academy two years ago with two other partners, which provides both beach volleyball and indoor volleyball coaching.

When did you feel the least confident about yourself?

During my primary school years, I struggled academically and felt insecure about myself. But sports provided a refuge, helping me build confidence and resilience. With the unwavering support of my parents and great teachers and coaches, I learned the value of hard work and perseverance.

Looking back, I'm grateful for these challenges as they taught me invaluable life lessons and shaped the person I am today – someone who refuses to let setbacks define them and is always eager to tackle life's next challenge.

Did you ever struggle with your body?

Ah, the growth spurt phase – a time of wonder, awkwardness and endless hunger. For me, this period was especially challenging, as I struggled with my weight and body image. As a skinny kid shooting up 10 to 12cm every year, I felt like a walking skeleton.

My shoulder bones protruded from my skin and my school uniform hung on me like a sack. I couldn't even do one proper push-up – I had to resort to inclined push-ups on the staircase handle just to get a decent workout. But despite these challenges, I persevered.

With determination and discipline, I made sure I ate consistent meals (every four hours) and if I can't due to academic schedule constraints, I will eat two bowls of rice with fave dishes at the mixed vegetable rice stall. Gradually, I was able to put on muscle mass and my confidence soared.

Looking back, I'm grateful for this experience, as it taught me the value of hard work, patience and self-acceptance. It also instilled in me a deep appreciation for the human body and its incredible potential.

Are you satisfied with your body now?

I prioritise performance over looks when it comes to my body. As an athlete, what matters to me most is being able to perform at my best, regardless of how my body looks. Of course, it's a nice bonus if my physique looks good too, but that's not my main focus.

Fortunately, beach volleyball is a sport that involves a lot of interval training and cardio, which helps me stay lean and in shape. Additionally, I have a high metabolism and when I ramp up the intensity and frequency of my training closer to competition, I tend to lose even more weight.

But don't get me wrong – I still take care of my body and prioritise my health and well-being. I eat a balanced diet and make sure to get enough rest and recovery. At the end of the day, my body is my tool for achieving my goals, and I'm grateful for its resilience and adaptability.

It's important to remember that our bodies come in all shapes and sizes. While it's natural to have certain insecurities or desires to change certain aspects of our appearance, it's important to practise self-acceptance and embrace our unique qualities. A healthy body and mind are far more valuable than any physical attribute or perceived flaw. Let's focus on taking care of ourselves and living our best lives.