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Casey Suter-Lai

@caseysuterlai

2.1K

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Helping busy people live strong from the inside out 💪🏼🌱
Live Better • Grow Stronger • Purposeful Impact
Faith | Fitness | Fuel
📍SG | MY | CH

POSTS STORIES REELS TAGGED

🔥 THRESHOLD STATION CIRCUIT 🔥

Week 2 | 50 minutes | No shortcuts.

Want to run faster for longer and stay strong when your legs are on fire? 💪 This session is built to elevate your performance and endurance. Exactly what race day demands.

📅 Do this workout 2x per week. Consistency is what builds your engine.

🏃‍♂️ HOW TO DO IT:
✅ WARM-UP: 10 min easy jog + running drills
✅ 5 ROUNDS
1️⃣ 1 km run at 4:30–4:38/km or adjust to your race pace
2️⃣ 15 burpee broad jumps
3️⃣ 20 wall balls
4️⃣ 20 m sandbag lunges

⏱️ Move straight from one station to the next and keep your run pace steady across all 5 rounds.

⚠️ HYROX ATHLETES: No rest between stations or rounds if you want a true HYROX simulation. Train the way you race, transitions included. 🏁

✅ COOL-DOWN
5–10 min easy walk/jog + stretching

Hydrate, refuel, and recover well. That's where the gains are made.

Save this and tag your training partner 👇

Who's taking this on with you?

#HYROX #HyroxTraining #ThresholdTraining #FunctionalFitness #EnduranceTraining

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🎬 THE STARTING LINE — A LEGACY BUILT, A NEW CHAPTER BEGINS.

From humble beginnings as business owners, Casey’s parents built something far greater than a business. Through years of hard work, dedication, and belief, they created a legacy — one that the next generation now has the privilege and responsibility of carrying forward. Today, we get to witness the fruits of their labour and the beginning of a new chapter.

As a husband, I couldn’t be prouder of my wifey. ❤️ Seeing her featured alongside her mom in The Starting Line, Amway Malaysia’s first-ever documentary, is such a special and meaningful moment. Premiering at the IMAX theatre in TRX and set to reach audiences across Malaysia, this is more than just a movie. It’s a story of family, sacrifice, dreams, and the courage to build something that lasts.

I see the hard work she puts in every single day. I see the weight of responsibility she carries, the dreams she continues to chase, and her determination to help others believe in themselves and take that first step towards their own journey as entrepreneurs and leaders.

Every entrepreneur, every leader, every dreamer begins somewhere. What matters is having the courage to take that first step, the resilience to keep going, and the heart to bring others along on the journey.

I’m proud of the woman you are, the legacy you carry, and the future we’re building together. I’ll keep cheering you on as we chase our dreams, grow together, and help others discover what’s possible for them, too. ❤️

It’s a new beginning. It’s a new chapter. And this is only the starting line.

LET’S GO! 🚀🔥

#TheStartingLine #AmwayMalaysia #Legacy #Entrepreneurship #Leadership

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The haze is back — and the air inside your home might be no better than outside. 😷

This week, 11 areas in Malaysia hit Unhealthy air, with readings up to 159 in Johor and 154 in Cheras. In Singapore, the PSI turned Unhealthy for the first time since 2023.

The people who suffer first aren't us. It's our babies, our parents, and anyone in the family with asthma.

In just one week of haze, asthma cases at MOH clinics jumped 259%. 💔

Swipe through to see:
👉 What's really in the haze air you're breathing
👉 Who's most at risk in your family
👉 The 5 things every home needs on a haze day
👉 How to tell a real air purifier from one that just moves air around

Closing the windows isn't a plan. The right tool is.

🎁 Comment "CLEAN AIR" and we'll DM you our FREE leaflet

#haze #jerebu #AirQuality #pm25 #hepa

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Kuala Lumpur 🇲🇾, you gave us more than a day. You gave us a reminder of what life is really about.

Good food. Beautiful places. Deep conversations. And people who dream as big as we do.😇

This is the life we choose: building friendships that turn into partnerships, visions that turn into plans, and moments that turn into memories for life.

We believe success isn't built alone. It's built together, by lifting each other up, sharing the vision, and helping people grow into the best version of themselves.

Dreams, hope, recognition, and real connection: that's what changes lives. So we make every day count and invest in people.

If you've been looking for people who will believe in you, grow with you, and celebrate every win with you, your seat at the table is waiting. 🍽️

👉 Follow along and come build the future with us.

#KualaLumpur #MakeEveryDayCount #BuildTogether #DreamBig

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Sometimes, the biggest battles are fought when no one is watching.

The early warm-ups.
The quiet preparation.
The moments when we’re tired, uncertain, and wondering if the dream is really worth chasing.

Then we hit the road — and eventually reach the beach. The place where the rubber meets the road.

We keep running, because there is a purpose behind every step.

We believe God has a plan for each of us — even when we can’t see the finish line.

There will be days when the journey feels lonely.
But we remind each other WHY we started.

Step by step.
Prayer by prayer.

And when we finally reach that finish line, we’ll know it wasn’t just about the distance we ran —
it was about who we became along the way.

Never stop believing. Never stop running. Never stop pursuing your purpose.

God has a plan. Keep going. We’ll get there — together. 🤍🏃‍♂️🌊🙏

WHAT IS YOUR WHY??!!! COMMENT BELOW IF YOU FOUND IT.

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Good morning habits: running 🏃‍♂️

We showed up, we ran, we set the tone for the whole day. Morning movement isn’t just exercise — it’s a promise to ourselves to keep going.

Decide the night before, and make it happen.
#habits #decision #consitencyiskey

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Celebrating 50 Golden Years of Empowering Lives.

又一年被邀请参与领袖盛宴✨今年50周年更是意义非凡

但比灯光更闪耀的，
是这一晚聚集了很多坚持走在梦想路上的人。

安利事业很奇妙
每位加入的人都需要一位推荐人
但往往要不要【下定决心】取决于你自己🤍

前人说过：
看懂事业价值加入的是有智慧
还没看懂价值走进安利是有福气
你是前者还是后者呢？

谢谢这些年来所有的贵人✨见证我成长的家人朋友
每一位伙伴、每一个家庭、每一份信任与支持。

因为有你们，
这段旅程才如此有意义😘

致敬安利50周年，
以及每一位为梦想努力的人。 🥂✨
保持信念相信自己你会有意想不到的收获

✨ Honoured to be invited once again to the Leadership Gala Dinner.

This year’s celebration is even more meaningful as we commemorate Amway’s 50th Anniversary.

The brightest part of tonight isn’t the lights—it’s the people who keep believing in their dreams.

The Amway business is truly unique.

Everyone who joins is introduced by a sponsor, but whether or not you decide to take that first step ultimately depends on you. 🤍

As someone once said:
💛 Those who see the value of the business and choose to join are wise.
🤎 Those who step into Amway before fully understanding its value are blessed.

So, which one are you?

A heartfelt thank you to all the wonderful people who have been part of my journey over the years—family, friends, mentors, and partners who have witnessed my growth.

Thank you for every partnership, every family, every opportunity, and every trust placed in me.

Because of you, this journey has been so meaningful. 😘

Here’s to Amway’s 50th Anniversary, and to everyone who continues to work hard for their dreams. 🥂✨

Stay committed to your vision, believe in yourself, and you may discover opportunities and rewards beyond what you ever imagined. ✨

Happy 50th birthday @amwaymy 🍷

#AM50 #GALADINNER #50年精彩继续 #helpingpeoplelivebetterhealthierlives

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HYROX Jakarta 2026 — Our First Mixed Doubles, Our Strongest Test Yet

From a shoulder and ankle injury before the race…
to cutting my finger two days out…
to trusting God when the body felt uncertain…
we showed up anyway — side by side, married, committed, and ready to give our best.

Jakarta gave us everything:
awesome people, electric atmosphere, and hosts who made Indonesia feel like home.
We pushed, we supported, we comforted, we cheered — all the way to that finish line together.

This wasn’t just a race.
It was a journey of faith, resilience, partnership, and joy.
And now we’re hungrier than ever.

We’ll train harder.
We’ll come back stronger.
And we’ll keep showing up — together.

#hyroxina #hyroxsg

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See You At This Is Me Conference 2026

Beautifully Broken, Finally Free✨⛓️‍💥

2-4 July 2026

Register via Link in Bio and bring a sister!

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This is how our one day trip to Johor Bahru looked like. 🤯💯💥
(Not massage, food, and shopping....which is not wrong.)

It's about spending time with people who pursue a better future, chase their dreams, and work hard on their goals. Select the people that you spend time with carefully. Do they have a positive energy? Do they inspire you? Do they believe in you and uplift you?

If you have a 'Yes' for the above questions, you are in good hands. If not, keep on looking for the right people.

Thankful and energized going back to Singapore.

#mentorship #leadership #dreamers

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🔥 160‑Second TABATA CHALLENGE 🔥
8 exercises. Zero rest. Less than 3 minutes.
Do it now or save it for later — but don’t scroll past without proving something to yourself.

This is your challenge.
Your moment to push through the excuses.
Your statement that you can do hard things.
Because sometimes the biggest win is simply showing up for 160 seconds.

💥 What this 3‑minute blast does for you:
- Boosts energy
- Burns calories
- Supports weight loss
- Elevates mood + motivation

IT IS YOUR TURN. Try it. Feel the burn. Beat the clock.

Then drop a comment:
How did you feel after finishing all 8 rounds?
- Strong?
- Sweaty?
- Alive again?

Tell us what workouts you would like to see next!

#tabata #workout #hyroxtraining

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From zero running three years ago… to crossing her first 10km finish line today.
This wasn’t just a race — it was a reminder of what discipline, grit, and quiet daily effort can build.

Step by step. Run by run.
She didn’t chase speed — she chased growth.
She didn’t just train her legs — she trained her character.

Today isn’t about 10km.
It’s about proving to yourself that the person you dream of becoming is already inside you — waiting for moments like this to come alive.

Proud is an understatement.

#vision
#determination
#entrepreneur

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