Cassandra Lau, Crossfitter, Co-owner Actualize Crossfit, and Church Mentor for Teenagers

I started this podcast as a way of creating a platform to document amazing people and share their life tips with others. How much luckier can I get when one of my friends would say yes to me? Especially after I made the rookie mistake of not formatting the SD card in the previous interview.

Cass is one of these amazing individuals who’s not just constantly “taking action”, she has the mindset of committing to whatever she’s doing long term without ever thinking of quitting. At 25 years of age, she’s the youngest Crossfit box owner, kickass Crossfitter: within 2 years of doing CrossFit she’s won the scaled women’s division in Battle of Royale Asia in 2017 and her team was ranked No. 1 in Singapore for the mixed pairs division of the CrossFit team series.  She coaches early mornings and late evenings while maintaining a day job as an analyst in a bank.  On her days off, which many of us would wonder when that is…she mentors a group of teenagers at Church. While Crossfit and fitness is a big part of her life. She has many more facets to her.

Pursuing Success

Cass has often said that “nobody would listen to those who are unsuccessful”.  In the interview, she explains success not as monetary gains but by inspiring others and getting a sense of satisfaction from doing the best that she can.

Cass said: “It’s not about gaining perfection. When I pursue success, I want someone to say, hey, I can take something from that or achieve that.”

Time Management

Time management is one of the most important thing to master while juggling so many aspects of life. Cass looks at it from the perspective of what she can control and can’t. Knowing that working in a corporate environment could mean leaving work at uncertain hours, she starts her day off with exercise before work takes over, any other time after that means she could fit in other passions.

During her commute, she takes time to reflect on her projects and areas of improvement as well as consciously scheduling in time during the day for quiet reflection.


Owning a box and coaching means Cass gets to meet with people from all walks of life. When someone walks into the box, regardless of what they do and where they are from, they are treated the same as everyone else. Grinding out the workout, team and community spirit is the common ground and creates bonding.

Cass’ mum was reluctant to go to the box, to get around that, she scheduled one-on-one session before the box opening hours. Her mother saw the difference it made in her health which translated to her dad and sister joining as well. Taking the time to create comfortable environment for her mother resulted in getting her entirely family fit.

Trying Fitness for First-Timers

For those looking to start fitness and might not have the support group. These are baby steps to get started:

  • Take up the National Steps Challenge (in Singapore)
  • Get out of the house, walk around the mall, garden etc
  • Schedule one-on-one sessions with a trainer


  • Commit to a cause long term without ever thinking about “quitting”.
  • Having passion for the cause.
  • Surround yourself with positive people.
  • Be a good listener.
  • Be empathetic.

Owning a Business

  • Finding a good partner with the same values.
  • Be open minded to each other’s ideas.
  • Communication-if you are unhappy with something, voice it out. In the Asian context and being female, we tend to skirt the issue or hint. It needs to be said directly cause guys just don’t get it. But say it with a positive intention.


I couldn’t leave the interview without touching on nutrition. Cass has experimented with various nutritional types and she’s a living testament to how food affects performance. Prior to her competition at the Battle of Royale Asia, she was paleo based with strict macros. She trained daily and did not feel the after effects of heavy training. Right after the competition, she treated herself to fried chicken and she ached from her training. However, staying on anything strict is difficult and now she’s evolved to a flexible dieting with macros counting. To keep on the course and also keeping it varied, she started meal prep swaps in the box with other members.


Leave a Reply

Your email address will not be published. Required fields are marked *