Fitness hadn't always been high in JR's list of priorities, but the Sabahan quit smoking in 2009 and completely turned his lifestyle around in 2011. "I told myself that if I wanted to continue my lifestyle, I would have to balance it with exercise and a good diet," he said.
That way, I can continue doing what I love until the day I retire.
More than 15 years behind the bar (he's worked at the Nexus Resort Karambunai, Kota Kinabalu; Qba at The Westin Kuala Lumpur; Elixir Club; View Rooftop Bar at G Tower Hotel; and the Marinis Group for various stretches at a time) have enabled JR to make keen observations on his kind.
"Bartenders are prone to getting lower back problems because we often hunch over when using our cocktail shakers," he pointed out. "I've learned to keep a straight back. Always."
He often reminds his colleagues that it's crucial to practice cardio. "We consume alcohol almost every day, even if it’s through small tastings. Cardio helps to strengthen the heart and lungs while burning calories. It heightens our focus and energy levels for working into the wee hours of the morn."
We couldn't have asked a better bartender to show us the ropes in conjunction with World Health Day on April 7th! JR's workout routine allows him to do heavy lifting and to stay on his toes for long hours at a time. He utilises several types of workout equipment, but his favourite is the resistance band for its versatility and portability. Aim for 3-5 sets of 10-15 reps of each of the following movements: