The Crown Prince of Selangor, Tengku Amir Shah Ibni Sultan Sharafuddin Idris Shah leads the KL2017 Torch Run in Shah Alam from UNISEL to UiTM today, 5 Aug 2017.jpg (original size)Tengku Datin Paduka Setia Zatashah Idris and the Crown Prince of Selangor, Tengku Amir Shah Ibni Sultan Sharafuddin Idris Shah lead the KL2017 Torch Run in Shah Alam, held in conjunction with the 2017 Southeast Asian Games. (Photo courtesy of Kuala Lumpur 2017)

The 29th Southeast Asian Games (SEA Games) is back in Malaysia after 16 years! About 4,888 athletes will be travelling to Kuala Lumpur from 11 different countries this month to compete in 39 sporting categories.

Also Read: The fitness habits of top leaders & CEOs

As we eagerly cheer for our national athletes, let’s take a look at some of the healthy habits of elite sportsmen and women, and how we can incorporate it into our daily lives.

1. Visualisation

Top athletes use a technique that pictures themselves achieving their goals, whether it’s right before competition time or during a training session. Performance is largely mental, so before you deliver that presentation, dedicate some time to visualise exactly how you would like it to go.

2. Proper nutrition before and after training

Athletes know more than anyone that what they put into their bodies to fuel their performance, so fuelling up with whole foods and staying hydrated before, during and after training is vital to their success. As mortals, we can also improve our daily work performance by eating fresh, non-processed foods and avoiding sugar crashes in the day.

3. Sleep

Successful sports competitors have a sleep schedule that is consistent. Sleep provides the time and conditions that their bodies need to repair damage to their muscles during training, restore hormonal balances and also allow them to recharge mentally. The same applies to us; and aiming to go to bed and get up at the same time each day facilitates good sleep habits and optimum rest.

4. Discipline

It almost goes without saying that top athletes have a very high level of self-discipline. They don’t rely on talent alone, and put in hours and hours of hard training, always pushing themselves to be better. We might not always feel like hitting the gym after a long day at work, but it’s consistency over a long period of time that will get us results.

5. Self-compassion

Everyone, even the most elite athletes make mistakes—and the most successful ones deal with them the right way, by letting go and moving on quickly. The next time you find yourself dwelling on a setback, give yourself a break and try looking past it as rumination will cripple performance and lead to repetition.

Dr Andrea Lim.jpg (original size)With a perfect combination of charismatic beauty, grace and intelligence, Dr Andrea Lim is a firm believer in the values of hard work and dedication. Besides working in her family business, KL Sogo, the medical degree holder is also a partner in her husband’s health and fitness venture, Peak Fitness.

To get in touch with her, please email

Equally important, the habit of getting a good night's sleep.

Tags: Sleep, Discipline, Dr Andrea Lim, Peak Fitness, Nutrition, Finger On The Pulse, SEA Games, Healthy Habits, Visualisation