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This Spotlight is sponsored by AIA Malaysia.
When it comes to the highest level of competitive badminton, most people are drawn to rankings, championship titles, and breathtaking plays.
But rarely do they think about the personal journeys behind it all…
For national men's doubles pair and AIA Malaysia's Health and Wellness Ambassadors, Goh Sze Fei and Nur Izzuddin Rumsani, life off the court tells a different story, where the real work begins long before the first serve.
To them, staying healthy, grounded and motivated isn't about extreme measures, but more about small, consistent habits that everyone can relate to
For Izzuddin, one of the biggest lessons from sport is that progress rarely comes from just one big effort.
"It's the small things you do every day that matter," he said. "How you sleep, eat, recover, and take care of yourself physically and mentally.
When you do those things consistently, you feel better, perform better and enjoy life more."
Sze Fei says balance matters just as much as training and tournaments.
"Away from the court, it's really about balance. People think athletes only focus on performance, but recovery is equally important," he explained.
"You need proper rest, enough energy, and time to reset mentally too."
"That's why AIA's Healthier, Longer, Better Lives purpose resonates with us. It's not just about living longer, but living better every day," he added.
And when it comes to managing stress before and during tournaments, both said that having structure is super helpful
"Routine makes a big difference," said Sze Fei. "Training, meals, rest, recovery. When your day has structure, it's easier to stay focused."
"Sticking to the game plan and just having fun also keeps the pressure in check."
Izzuddin, who is known to be the calmer one, adds that exercise itself is a huge stress reliever.
"Training isn't just about fitness, it clears your mind and helps you reset mentally," he said.
"Mental recovery is just as important as physical recovery."
Off court, their recovery routines are actually pretty simple too. Izzuddin revealed coffee is still his favourite post-training pick-me-up, while Sze Fei usually reaches for a banana after sessions.
While many struggle to stay consistent with exercise and adopting healthier habits, the duo shares that it becomes easier once they have a daily routine
"Motivation comes and goes. But routines keep you moving forward. You don't have to be perfect. You just need to keep showing up," said Izzuddin.
"Over time, those small actions become part of your lifestyle instead of something you have to force," he added.
Sze Fei explained that many people assume healthy living requires major lifestyle changes when smaller adjustments are usually easier to maintain.
His advice is straightforward:
- Sleep earlier
- Move more regularly
- Rest properly
- Pay attention to your mental wellbeing
- Build habits you can realistically sustain
"You don't need extreme diets or intense workouts," he added. "Consistency is what makes health sustainable."
After difficult matches where disappointing losses can happen, they manage recovery seriously
Izzuddin explained that he tries not to dwell too long on disappointing performances.
"There's always another opportunity – another match, another chance, another day to improve," he said. "You learn, reset, and move on."
Sze Fei added that he has become more mindful about overthinking mistakes.
"If I can fix it, I work on it," he explained. "If not, I let it go and focus on the next thing."
Both players said proper rest matters just as much as training intensity, especially during long tournament schedules, and each has their own way of coping off the court.
Izzuddin finds comfort in food, sharing that his guilty pleasure — a good plate of nasi lemak (with extra sambal) — can make tough days feel lighter.
"It doesn't solve everything, but a hearty meal makes problems feel smaller," he said.
Sze Fei, on the other hand, turns to family time.
"As an athlete, life can get very fast-paced and demanding. Being around my family helps me slow down, relax and reset, even if it's just simple moments at home."
That mindset has carried them through some difficult moments on court too.
For Izzuddin, one of his most memorable matches was the German Open 2022, where he pushed through injury and still managed to win.
Meanwhile, Sze Fei remembers the Finland Open 2024 finals for a completely different reason — cramps that lasted nearly an hour afterwards.
Speaking as AIA Malaysia Health & Wealth Ambassadors, the pair noted how programmes like AIA Vitality mirror the discipline of sport
Marking the 10-year anniversary of AIA Vitality, the insurer's science-backed health and wellness programme, Sze Fei and Izzuddin highlighted the importance of programmes like this in today's fast-paced lifestyles.
Sze Fei emphasised, "Health isn't a short-term trend — it's a long-term commitment."
"What stands out about AIA Vitality is its focus on prevention and helping people build small, positive habits every day."
"It's the same in sport — results don't happen overnight," added Izzuddin.
"They come from consistency, support and patience, and AIA Vitality's 10-year journey shows how small actions can lead to meaningful long-term change."
The duo shared that the three pillars of AIA Vitality mirror how they approach life as professional athletes
- Know Your Health
- Improve Your Health
- Enjoy the Rewards
"You need to know your health, understand your body, fitness levels, and readiness before you can improve," said Izzuddin.
"Once you know, you take steps to improve your health. This is where daily habits come in, like training, nutrition, and rest."
"Improvement isn't one big leap, it's lots of small decisions done consistently," he added.
Sze Fei said rewards also play an important role in keeping people motivated.
"We'd be lying if we said winning tournaments isn't a dream, it definitely is. But the best rewards aren't always medals," he said.
"Sometimes it's waking up with more energy, feeling stronger, and knowing your efforts are improving your daily life — on and off the court."
He added that AIA Vitality helps make healthier living feel more achievable by rewarding its members for positive habits and achieving personal milestones.
"With AIA Vitality, healthy choices don't feel like a sacrifice. It gives structure, encouragement and recognition for the effort you put in."
"Walk more, eat healthier, go for health check-ups, you earn points you can actually enjoy, whether grocery shopping, catching a movie or treating yourself, guilt free."
To wrap up, the pair advised Malaysians to start small and stay consistent with their health journeys
The pair said healthy living becomes overwhelming when people try changing everything at once.
Instead, they encourage Malaysians to focus on one habit they can realistically maintain.
"Health doesn't begin with a big transformation," said Izzuddin. "It starts with one better choice and everyone can start somewhere."
"Whether it's walking more, sleeping earlier, drinking more water or being aware of your physical and mental health, small actions add up over time," Sze Fei added.
"That's why programmes like AIA Vitality are helpful — they keep you motivated, reward progress and remind you that every small step counts."
