
- Continue with salt tablet and hydration strategy
- Strengthen legs up long run max distance to 32km b4 marathon
- train to SLOW DOWN and keep 7:00-7:30 pace for at least 32km
- Take out my iphone to take some picture along the way, its too boring :)
"Never trust a skinny Chef"

(Cold dessert) Sakura Ice-Cream“Losing weight is not easy but it is not hard either. It all depends how much you really want it.”
Wilson Ang has lost 50 kilograms since he first made the decision to lose weight. His weight was at a hefty 150 kilograms when he got called up for National Service. At that time, he knew that something was not right as even walking up the stairs proved to be a challenge.
To Wilson, the simplest form of exercise was jogging. He started jogging to lose weight, shaving off a kilogram at a time. A week before he enlisted in the Army, Wilson weighed 130 kilograms – losing 20 kilograms by walking and jogging consistently for a few months.
In the army, he lost even more weight. However, Wilson’s weight loss soon came to a plateau and he did not lose any weight for a few months. After joining the SAFRA Mount Faber Running Club, Wilson managed to rekindle his motivation to lose weight.
Now weighing at 100 kilograms, Wilson managed to complete the Singapore SAFRA Bay Run (SSBR) & Army Half Marathon (AHM) 2009 in an astonishing personal best of 2 hours and 25 minutes.
1) When did you first decide to lose weight and lead a healthier lifestyle?
I have always wanted to lose weight but I never knew how to start. Then, before enlisting into the army, I went for a medical check-up. The medical officer presented me with two choices: I could lose weight, or I could be fat for the rest of my life. Naturally, I chose to lose weight. I was eventually placed in PES BP.
(Editor’s note: PES (physical employment status) BP is a medical status code applicable only to obese recruits which means he is fit to render full basic military service for 26 weeks for Singapore’s National Service).
2) How did training for the SSBR & AHM help you achieve your weight loss goals?
To train for the SSBR & AHM, all I had to do was to keep running. The more I ran, the further I ran, and therefore the longer I exercised. This helped me burn off the fats in my body. I believe that exercise is the key to weight loss.
3) How did you regain your confidence when your weight loss reached a plateau?
Before June 2009, I trained alone most of the time. But back then, I did not have any idea how to run properly. That was, until I decided to join the Safra Mount Faber running club after my operationally-ready date (ORD) (or completion of the National Service stint). I joined them for free interval training. Initially the Mount Faber hill was a nightmare to run, but now it’s an exciting training ground for me. It was only until I could catch up with the slowest runner in the club that I realised I could run 10km in 55 minutes. My previous timing for a 10km is 1 hour and 20 minutes. Although I was not losing any weight, the fact that I was improving on my running time was sufficient enough for me to regain my confidence.
4) Being a food lover and a chef, do you avoid eating certain kinds of food to lose weight?
As a food lover, I do not restrict the type of food I eat. However, I eat everything in moderation. Being a chef, and a nutritionist at the same time, gave me a better idea on how to plan my diet according to my activity level.
5) What does your meal plan look like on a typical day?
Breakfast is essential. I usually have congee with meat or fish. As for lunch, I have the staff meal at my workplace where I will have two portions of vegetables and one portion of meat. I also take some fruits during lunchtime; apple is my favourite. But due to the fact I only have time to run during shifts, I try not to eat too much during lunch.
After my run, I will have some fruits and hydrate myself really well with water. As for dinner, I would take the staff meal too – but I will go low on carbohydrates if I’m not doing any night run or weight training.
6) A time of 2 hours and 15 seconds for 21km is a great feat to accomplish. How did you train for the SSBR & AHM 2010?
I am really busy with school and work attachments right now, so all I can do is to run or swim during shifts on my working day.
7) Do you intend on breaking your own record this year? If yes, by how many seconds/ minutes?
Due to the lack of training this year, I don’t expect to break my previous record of 2 hours 15 minutes. Nonetheless, I am aiming to do it less than 2 hours and 30 minutes.


Initial stage was of course planning, research and development. Heres 3 pages out of 4 a4 size sketchbook i use. yeah. its full of rough ideas and crappy drawings of mine...
and no joke, i did this. Listing out all the task, making my mise en place more organized and fast. I split up my dish into components then list down task required to do according to ingredients.
Then i did a time line like how i was taught in secondary school F&N class. Back in those days, Mrs Quek emphaise on the importance of a well planned timeline and to follow it so on the actual day of exam less stress as you feel more prepared.Matthew Kelvin Mok,
At-Sunrice GlobalChef Academy
It takes a lot of guts and perseverance for one to give up the comfortable life that he already had for a career in the culinary industry. Matthew Kelvin Mok, the winner of this year’s Workforce Skills Qualifications (WSQ) Outstanding Culinary Apprentice, did just that because, in his own words, “I truly love the energy of cooking, the excitement and the camaraderie that comes with it.” Already with a successful career and master’s degree to boot, Mok decided to become a chef because he believed in realising his dreams of being the best in what he loves most. He shared, “If your ship is on course to a destination that is not truly desired, circumstances may leave you stranded on that island. Living to regret is soul demolishing. Hence, I made the change in direction.” With the support from his loving wife and the occasional doubt from his caring parents (“Parents being parents will always want the best for their children which is why I don’t blame them for being awfully worried.”), he forged ahead with his decision, never once regretting his choice.
Experiences, be it good or bad, are aplenty when apprenticing in a commercial kitchen. For Mok, these are the experiences that constantly inspire him, reassuring him that he made the right move. His most memorable experiences thus far? “I have two in mind – the first was when I was assisting Chef Takashi Kimura of SAGE Restaurant and Wine Bar during the Miele Gala Dinner last year. He was giving a presentation of his dish, the botan ebi artichoke velouté and consommé jelly, to the media and it was sheer silence throughout the presentation. To think a chef can command such attention and coupled that with his creativity and passion truly inspired me.” He then went on to say, “The simple joy of seeing your guests appreciate your cooking and coming back for seconds truly reaffirms my resolution to become a chef. This was during my time at the Swiss Club when I was handling a live pasta station.”
To have a successful culinary career, an interest in cooking is a given. But what’s more important is the support system that one will get throughout his journey. When Mok first took up the WSQ-Diploma in Culinary Arts at At-Sunrice GlobalChef Academy (At-Sunrice), he knew he chose the right option, saying, “My education at At-Sunrice has equipped me with the essential foundation in culinary techniques, knowledge in herbs and spices, understanding ingredients and exposure to tools and equipments. It is an education that encompasses Eastern and Western culture, new and old world concepts that will make me more dynamic and relevant in this era.” And when asked what he thought of WSQ’s efforts in training, developing, assessing and recognising individuals for competencies companies are looking for, he said, “Personally, I advocate continuous learning through skills upgrading and knowledge enhancement. It is healthy to perpetually challenge and improve oneself for a more promising future. Self-sustainable is key to a stronger nation which is why I share WSQ’s vision.”
The Scholar will have the opportunity to attend a culinary course / apprenticeship at Johnson & Wales University. The course will cover essential topics such as product origins, various cooking and presentation techniques.
Assessment Process:
| Phase 1 | All applicants will be required to undertake a written assessment on culinary subjects on 9 January 2010. Five candidates with the highest scores will be selected to move on to Phase 2 and 3. | |
| Phase 2 | Candidates are required to prepare two dishes (one appetizer and one main course) in a simulated restaurant environment on 27 February 2010. | |
| Phase 3 | An interview session will be conducted by industry experts on 27 February 2010 to assess candidate’s suitability in terms of personality and ambassadorship. | |
| The Scholar will receive: | Culinary course / apprenticeship at Johnson & Wales University, USA. Return air-tickets and accommodation | |
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