33-year-old Nguyen Phuong Thao, originally from Thanh Hoa, currently serves in the Hanoi police department in Van Dinh commune. She is undergoing training at the No. 1 Peacekeeping Police Unit under the Ministry of Public Security. The captain gained attention for her participation in a simulated motorbike racing crackdown at the "Day for a Peaceful Capital" event on 10/8 at Hoan Kiem Lake, Hanoi.

During this time, alongside her work, she discusses her fitness regime, style, love of beauty, and reading habits.

- What were the biggest challenges you faced during the simulated scenarios like apprehending a reckless driver?

- The most difficult aspect was seamlessly combining martial arts techniques, coordinating with teammates, and ensuring the safety of the audience. Because this was a crowded event, every move had to be precise, aesthetically pleasing, and controlled to prevent injury to the person being apprehended, while still conveying the intensity of the situation to the audience. Additionally, I had to maintain a serious expression and fully embody the role. Honestly, my heart was racing because so many cameras were pointed at me.

My teammates and I trained for many days, repeating each movement until everything was fluid. We even rehearsed our movements, spacing, and speed to prevent unintended collisions. Mentally, I immersed myself in the scenario: imagining I was on duty, acting decisively while remaining calm. When I stepped onto the stage, I told myself: "I am representing the force, I must project both strength and professionalism".

Captain Nguyen Phuong Thao poses by a lotus pond on the People's Police Academy campus, Hanoi. Photo: Provided by the subject

- How do you train to maintain good health and physical fitness for your job while retaining your femininity?

- I started learning martial arts at the age of 10, initially for health and self-defense. The more I practiced, the more passionate I became. I entered competitive karate in secondary school, participating in many city-level and national tournaments, winning several medals. My most memorable experience was the final match of a tournament where I injured my leg but still persevered and won. That match taught me that martial arts isn't just about physical strength, but also about an unyielding spirit.

After years of karate training and competition, I wanted to explore other disciplines for more holistic development. The gym helps me maintain strength and flexibility, running builds endurance, and golf is a way to relax, improve focus, and cultivate patience.

- What's your strategy for balancing training and rest to avoid overtraining?

- I dedicate about three hours daily to exercise. I usually practice four People's Police martial arts exercises and run 3-5 km each morning. In the afternoon or evening, I do full-body gym workouts: squats, planks, deadlifts, and cardio. These exercises help me stay in shape and directly support my physical fitness for duty.

I follow a "3 days hard - 1 day light - 1 day rest" principle. Hard days focus on strength training, light days on cardio or stretching for relaxation. I also prioritize 7-8 hours of sleep each night and a nutritious diet. I see my body as a "special ops vehicle," requiring proper maintenance to run smoothly.

Captain Phuong Thao chooses gym exercises for overall health and a balanced physique. Photo: Provided by the subject

- Working in a sunny and windy environment, how do you take care of your skin to maintain its youthfulness?

- I always use sunscreen, moisturizer, and thoroughly cleanse my skin every night. I also drink plenty of water, eat lots of fruits and vegetables, and most importantly, always smile. Smiling keeps me looking fresh and makes people feel more comfortable around me.

I believe a smile is the most powerful "weapon" for spreading positive energy. At work, I always try to look on the bright side. Moreover, my job involves interacting with many people, and smiling helps break the ice and bridge the gap. It's also a free "facial exercise".

- How do you define your everyday fashion style?

- I prefer a dynamic, comfortable style with jeans, t-shirts, and sneakers. For events or meeting friends, I opt for bodycon dresses, silk dresses, for a sophisticated, modest, and elegant look.

I don't stick to a specific brand but choose clothes based on fit, material, and comfort. I like timeless designs, versatile pieces for various occasions, and neutral or pastel colors.

Captain Phuong Thao's wardrobe includes many monochrome outfits and simple party dresses, geared towards elegance. Photo: Provided by the subject

- What are your hobbies that enrich your life?

- I usually spend two hours before bed reading. Recently, I read "Things You Can See Only When You Slow Down" by the Korean Buddhist monk, Haemin Sunim. The book made me reflect on balancing the demands of work with moments of peace. It reminds me that sometimes slowing down helps us see what's truly important.

I also have a particular passion for books about President Ho Chi Minh, as each story inspires me to live simply, persistently, and dedicatedly. I also enjoy books about astronomy and the universe, reading them makes me feel small and appreciate every moment.

- What are your future plans?

- I want to continue learning, training, and enhancing my professional expertise to excel in all my tasks. I also hope for more opportunities to participate in community activities, especially inspiring young women to be confident, healthy, and resilient. If they see me and think, "I can do that too," that will be my greatest success.

Y Ly