Local model Aimee Cheng-Bradshaw shares secrets to her toned body

At 1.76m with legs that go on forever, Aimee Cheng-Bradshaw is the envy of many women.

Though it seems like her willowy figure boils down to perfect DNA, the local model has worked for it.

The 23-year-old psychology undergrad at King's College London first made headlines in 2015, when she represented Singapore in the reality TV modelling series Asia's Next Top Model 3.

During an episode, a judge criticised her for being "lazy" and told her to work out more.

Compared to other contestants who were shorter and petite, she said she was considered "big".

No matter. She eventually came in third, but the judge's remark sparked a turning point.

Stair sprints, non-stop. I am guaranteed to sweat and feel the burn in my glutes and quads Aimee Cheng-Bradshaw, if she has only five minutes to work out

Today, Cheng-Bradshaw is the embodiment of health and fitness, and also an Adidas ambassador.

Her fitness routine consists of high-intensity interval training (Hiit) six times a week and yoga four times a week. She rattles off about healthy eating with ease - impressive for someone who started modelling with neither an exercise nor a diet plan.

Tell us about the unhealthiest point of your life.

That would be during Asia's Next Top Model 3. I was not fat by any means, but I ate a lot of fried food and did not really exercise. I thought I could eat whatever I wanted, like in high school, but I was wrong. I did not take care of myself, and it showed.

What was it like, being slammed for your figure on regional TV?

It was tough. The criticism on the show led to negative and mean comments on my Instagram account from people who watched it.

But I am stubborn and wanted to prove that despite the drawbacks, I can still be a top model. After the competition, I got my health under control and found my passion for fitness.

How did that happen?

During Asia's Next Top Model, I met a friend who was into working out. She asked if I wanted to wake up at 6am to work out with her, and since I was bored at that time, I said, 'Sure, why not?'

That was how I got started with exercise. After the competition, I took an online course in fitness and nutrition, where I learnt about different food groups, healthier food options, portion sizes and how to eat right for my body type.

What is your favourite workout now?

Hiit and yoga. I love how fast-paced and effective Hiit is, and the calming effect of yoga.

For Hiit, I follow a lot of Beachbody Insanity workouts by American trainer Shaun T, either in a small gym in my condo or in my driveway. When I am in Singapore, I usually go to Yoga+. I love vinyasa flows and recently discovered the goodness of yin yoga.

If you have only five minutes to work out, what would you do?

Stair sprints, non-stop. I am guaranteed to sweat and feel the burn in my glutes and quads.

How do you motivate yourself to work out when you feel lazy or tired?

When I started working out, my younger sister Ella would scream motivational quotes at me. My favourite one to date: "Suck it up today so you don't have to suck it in tomorrow." I find it hilarious, and it works as a pretty good motivator.

What is your proudest fitness achievement so far?

In yoga, I used to focus a lot on external motivation, like simply being able to do a pose.

I would get frustrated when a pose was not happening. But lately, I have learnt to slow down, listen to my body, and focus on the practice rather than the product.

The poses will come to me when my body is strong enough and ready for them. This realisation is something I am super proud of.

Progress, not perfection.