Gymless Fitness Revolution Blog

Personal Training For Seniors vs Physiotherapy: Which Should You Choose?"

2026-09-15T21:52:55.910+08:00

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As we get older, staying active becomes increasingly important.

In fact, research has consistently shown that regular exercise can support strength, balance, mobility, confidence, and independence.

But when you need professional help with your own or your loved one's fitness or physical health, you may wonder:

"Should I work with a personal trainer who specializes in seniors/older adults, or should I see a physiotherapist instead?

The answer depends largely on your needs and your goals.

While both professionals can help you move better and feel stronger, they serve different purposes.

Understanding the Difference

The easiest way to think about it is this:

Physiotherapy focuses primarily on recovery, rehabilitation and pain management.

Personal training focuses on fitness, strength, movement, and long-term well-being.

Basically, a physiotherapist is a qualified healthcare professional who assesses and treats movement-related problems, often following an injury, surgery, illness, or the development of pain. Their goal is to help reduce pain, restore function and manage symptoms.

Thus, consider choosing a physiotherapist if you are dealing with a specific, acute issue that limits your normal movement since their primary goal is rehabilitation.

On the other hand, a senior-focused personal trainer or an older-adult fitness specialist helps you to exercise safely and consistently as you advance in age. They specialize in designing workouts around your current abilities, fitness level, preferences, goals, and even medical conditions, with an emphasis on building strength, improving mobility, and maintaining independence.

Thus, choose a personal trainer specialized in older adult fitness programming if you are a senior but generally healthy (or cleared by a doctor - if you have current medical conditions) since their primary goal is progression and prevention.

There can be some overlap between the two, but the starting point is different.

When Physiotherapy May Be the Better Choice

Physiotherapy is often the first step when you or your loved one has a specific physical problem that needs assessment or rehabilitation.

For example, one may benefit from seeing a physiotherapist if he/she is still recovering from:

A knee, hip, shoulder, or back injury

Joint replacement or another surgery

A fall or accident

A stroke or neurological condition

Persistent pain that affects your daily activities

A physiotherapist can assess your condition, identify contributing factors, and create a rehabilitation programme suited to your needs. They may also prescribe exercises to improve movement, strength, coordination, or balance.

Physiotherapy is therefore particularly valuable when you need to answer the following question:

“What is causing this pain/problem, and how can I recover from it?”

When Personal Training May Be the Better Choice

Once you are medically stable, or have completed your physiotherapy sessions, or when you do not have a specific injury or condition requiring rehabilitation - a senior-centric fitness training program is the way to go if you want to build and maintain fitness, independence and long-term well-being.

Crucially, this is where working with experienced and qualified senior/older adult fitness specialists could really help you work towards goals such as:

Building or maintaining muscle strength
Improving balance and stability
Increasing mobility and flexibility
Making everyday activities easier
Improving cardiovascular fitness
Becoming more confident with exercise
Maintaining independence as you age

For many older adults and seniors, the biggest challenge is not that they do not know that exercise is beneficial.

It's just that they have no idea what to do, how much to do, how to scale-up/scale-down when required, and how to stay consistent.

That is where a well-designed senior/older adult fitness programme can make a real difference.

A well-trained and certified senior fitness coach can provide structure, guidance, encouragement, and accountability while adapting exercises to each person's abilities.

The Most Important Question: What Do You Want to Achieve?

At the end of the day, rather than asking, “Which professional is better?”, it may be more useful to ask:

“What do I need help with right now?”

If your main concern is recovering from an injury, or resolving pain, or remedying limitations in a specific part of your body, physiotherapy may be the more appropriate starting point.

If your main goal is to become stronger, improve your fitness, move more confidently, or stay independent into your golden years, then age-specific personal fitness coaching may be a better fit.

And if you are somewhere in between, there may be value in using both!

Frankly, it does not have to be an "either/or" decision.

In fact, the most successful approach to graceful aging, senior well-being and optimal geriatric fitness is often described as a relay race between the two.

For instance, you may wish to start with Physiotherapy to address a nagging knee pain or when recovering from a knee surgery. Once the physical therapist clears you and your pain is resolved, the "baton" is then passed to a Senior/Older Adult Fitness Coach who then takes the foundation the therapist has built to create a long-term exercise program to ensure the muscles around that knee stay strong, preventing the injury from ever returning.

The Bottom Line

Personal training and physiotherapy are not competitors.

They are different services designed to solve different problems.

Physiotherapy can help you rehabilitate, recover, manage pain, and resolve physical problems.

Personal training can help you build strength, fitness, confidence, and healthy movement habits for the long term.

For many seniors, the best approach usually involve both at different stages of their journey.

The right choice is the one that matches your current needs now - and helps you move towards the life you want to keep living.

Why Older Adults And Seniors Thrive with Same-Generation Personal Trainers

2026-06-03T17:00:30.080+08:00

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With aging comes wisdom, resilience, and a deeper understanding of what truly matters in life.

It also brings along physical changes that often require thoughtful, personalized care - especially when it relates to one's health and fitness.

For many older adults and seniors here in Singapore, working with a certified personal trainer - especially one who is trained in geriatric fitness and who possesses the right temperament and hands-on experience working with the elderly - can indeed be one of the most valuable investments they can ever make in enhancing their overall quality of life.

In fact, there’s a growing trend in Singapore these days that's making an even bigger impact:

Seniors choosing to train with personal trainers from their own generation and those who are close to their very own age group.

Looking deeper, this isn’t really surprising at all, nor is it merely just about age per se.

It’s more about shared experiences, mutual understanding, and trust-building that comes along naturally when people from the same generation interact and connect with one another.

In the following paragraphs, we'll be delving deeper into this growing trend of same-generation personal trainers who are helping our seniors not just stay active - but truly thrive in life.

Shared Life Experiences Build Instant Trust

When a 60-year-old client works with a 57-year-old trainer, there’s often an immediate sense of familiarity.

They’ve lived through the same historical period, family stages, and even career transitions.

Conversations flow naturally. Humour feels relatable.

More importantly, there’s comfort in knowing that your fitness coach understands firsthand what it feels like to wake up with stiff joints, to deal with reduced energy levels as the day passes, and having to manage age-related challenges like declining physical and mental reflexes.

Consequently, this shared perspective between client and trainer helps to foster stronger bonds and greater emotional connection between both parties.

As a result, trust and rapport grow naturally.

Realistic, Age-Appropriate Fitness Guidance

Incidentally, as one becomes older, fitness is no longer about “no pain, no gain” or "train till you drop".

It has now become more about longevity, mobility, and independence.

A same-generation trainer is often deeply aware of the physical realities of aging because he/she is also experiencing them too!

Compared to most younger trainers/coaches, these mature, senior-aged trainers often understand:

The importance of joint-friendly movements
The value of recovery time
The need to protect bone density and muscle health
The necessity of modifying and adapting exercises for a variety of medical conditions

Rather than pushing extreme trends or chasing fads, same-generation trainers often focus on real-life aspects of fitness training that are transferable and sustainable, particularly in the areas of :

strength training,
aerobic/cardiovascular conditioning,
flexibility work,
balance training, and
fall prevention.

In essence, it’s all about being functional and pragmatic at this stage of life - as opposed to chasing aesthetic gains or pursuing new performance highs.

Motivation Through Mutual Understanding

As we all know, motivation changes with age.

For many seniors, the last thing on their minds is having six-pack abs or building a beach body.

On the contrary, it’s all about:

Being able to play with their grandchildren,
Traveling comfortably,
Maintaining independence, and
Staying mentally sharp

A trainer from the same generation as them often shares these very same priorities, and therefore naturally gravitates toward age-appropriate exercises and function-related activities for his/her clients.

As mentioned earlier, the focus is now all about investing in vitality and wellness, not aesthetics.

And this alignment does create powerful encouragement for the clients as well.

In fact, when a same-age trainer says, “We’re building strength and mobility so that we can continue to enjoy our overseas travels and vacations” - it feels truly personal and meaningful.

Reduced Intimidation, Increased Confidence

Interacting with younger-generation trainers who may be more inclined toward high-intensity workouts, social media popularity, and the latest fitness fashion - can often make seniors and older adults feel intimidated.

On the other hand, working with a trainer closer in age often removes that pressure and creates a more comfortable, relatable experience.

There’s less comparison. Less self-consciousness. More focus on progress.

In fact, clients that have trainers of the same generation often report:

Feeling more at ease asking questions
Greater willingness to try new movements
Increased consistency with appointments

Unsurprisingly, confidence grows when one feels safe and judgment-free.

Stronger Social Connection and Community

For many seniors and older adults, loneliness is often a serious concern, and regular sessions with a relatable trainer offer meaningful social engagement.

Shared generational references - music, historical events, even parenting stories - turn home exercise sessions or outdoor training workouts into enjoyable, energizing conversations.

They become something to look forward to, not just chores to check-off at the end of the day.

A Partnership, Not a Hierarchy

One of the most powerful dynamics of same-generation training is mutual respect.

The relationship often feels less like instructor-and-student and more like a partnership.

There’s a sense of:

“We’re in this together.”
“We’re both prioritizing healthy aging.”
“We understand each other.”

This sense of equality strengthens accountability without pressure.

Thriving, Not Just Maintaining

Healthy aging isn’t about slowing down - it’s about adapting wisely.

Seniors working with same-generation trainers often discover they’re capable of more than they expected.

Regardless whether their fitness programs involve body-weight training, resistance band/tubing work, or even medicine ball drills, these seniors often realize that they could see vast improvements after a period of time in their:

Functional Strength
Balance and Coordination
Flexibility and Mobility
Confidence and Overall Wellness

And perhaps most importantly, they gain a renewed belief in their ability to grow and glow - even at their latter stages of life.

Final Thoughts

At the end of the day, when choosing a personal trainer - credentials matter, experience matters too.

But more importantly - emotional connection matters even more.

For many mature and older adults, working with a trainer from their own generation provides empathy, relatability, and motivation that simply can’t be replicated.

Because thriving in your 50s, 60s, 70s, and beyond isn’t about turning back the clock.

It’s about moving forward - with strength, dignity, and the right partner by your side.

Empowering Seniors: The Importance of Power Training for Older Adults

2024-05-22T20:03:00.001+08:00

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As we age, staying active becomes increasingly vital to us if we wish to maintain our overall health and independence down the years.

While many older adults and seniors gravitate to activities like walking, swimming, or biking as they age, one aspect of fitness often overlooked by them is Power Training.

Essentially, power training is strength-training done with the element of speed and explosiveness.

It involves exercises that improve one’s ability to generate force quickly, specifically movements such as jumping, throwing, swinging or any resistance exercise done at speed.

Unfortunately, to this day, many still hold on to the misconception that power training is only for athletes or younger individuals.

Nothing could be further from the truth.

As a matter of fact, power training is not only beneficial for seniors and older adults, but also crucial for their all-round health and well-being.

The following are some of the many ways in which power training could play a BIG part in any older adult/senior fitness program:

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Counteracting Muscle Loss: As we age, we naturally lose muscle mass and strength, a process known as sarcopenia. Power training helps counteract this loss by stimulating muscle fibers and promoting muscle growth, thereby building-up our lean muscle mass. Consequently, this will help improve our overall strength and function, and in doing so, help in reducing the risk of falls and injuries, and promoting greater independence and mobility.

Enhancing Functional Ability: Many daily activities, such as rising from a chair, climbing stairs, or reaching for objects, require power rather than just strength. Power training - which can be seen as a type of functional training in itself - can help improve the ability to perform these tasks by enhancing neuromuscular coordination and speed of movement.

Fall Prevention: Falls are a major concern for older adults, often leading to serious injuries and loss of independence. Together with balance training and movement/mobility exercises, power training helps in the improving of balance, agility, and reaction time; all of which are crucial for preventing falls. By strengthening muscles and improving coordination, seniors can better maintain their balance and react quickly to unexpected situations, minimizing the risk of falls and related injuries.

Bone Health: Performing power training with exercises that involve impact or high-intensity movements, can also benefit bone health. Just as muscles respond to resistance training by becoming stronger, bones respond to impact and weight-bearing exercises by increasing density and strength. This is especially important for seniors at risk of osteoporosis or fractures.

Cognitive Benefits: Physical exercise has been shown to have numerous cognitive benefits, including improved memory, attention, and executive function. Power training, with its focus on challenging the brain to coordinate rapid movements, may offer additional cognitive benefits for older adults. By engaging both the body and mind as part of a larger holistic fitness approach, power training can help seniors maintain cognitive function and reduce the risk of cognitive decline.

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To incorporate power training into their fitness routines, seniors should start gradually and seek guidance from qualified fitness professionals, particularly if they have any existing health conditions or concerns.

Ideally, for their own safety and well-being, seniors should consciously seek out trainers/coaches specifically-trained in geriatric fitness; or seek to engage those who have attained advanced credentials and/or specialized qualifications as senior/older adult fitness specialists.

Under the professional guidance of qualified professionals, not only can power exercises be adapted to individual abilities and preferences, suitable progressions can also be made over time as one's strength and confidence improve.

In conclusion, power training can indeed be a very valuable tool as part of a balanced and all-round senior/older adult fitness programming strategy.

By improving muscle power, functional ability, balance, bone health, and cognitive function, power training can truly help our seniors maintain their independence, vitality, and quality of life for many more good years down the road.

Overcoming Common Barriers To Exercise And Fitness Among The Older Adult Senior Population

2023-02-24T21:24:00.004+08:00

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Throughout the years, studies and research have consistently shown that regular planned and structured exercise together with an active lifestyle are crucial factors in ensuring good health, well-being and longevity among our seniors and older adults.

For many of us, as we age over the years, not only can exercise help us to maintain a high degree of physical functionality, mobility and independence, it can also boost our energy levels, facilitates restful sleep, and even assists in the management and control of any existing or current medical conditions that we may have.

What's more, physical exercise has even been proven to be able to reverse many medical symptoms and conditions associated with aging!

However, despite all the above proven benefits of physical exercise, too many seniors and older adults among our midst are still NOT incorporating sufficient regular exercise into their daily routines.

In fact, many are simply too sedentary and passive for their own good!

Upon closer scrutiny, certain barriers do seem to exist that hinder and prevent our mature adult population from becoming more physically active.

The following are some of the most common barriers to exercise and fitness among the elderly, and what we can do to overcome these obstacles:

Barrier Number 1: "I'm Too Old To Start Exercising"

The truth is one is NEVER ever too old nor is it ever too late to start exercising. Whatever age we begin, we can still reap the tremendous benefits and goodness of exercise! In fact, exercise has been proven to be extremely useful in helping seniors to build functional strength, boost stamina, improve overall mobility, balance, coordination etc - regardless what age exercise is started! If you are contemplating starting exercise for the very first time, do remember to seek medical clearance, go easy on yourself, err on the side of caution, and choose age-appropriate or age-specific exercise routines as far as possible.

Barrier Number 2: "I've No Idea How To Begin"

Lack of exercise knowledge can indeed be an obstacle for many older adults and seniors in our midst. Fortunately, nowadays, there's plenty of avenues and resources that seniors can turn-to in order to pick up knowledge on how to exercise safely and effectively. From government organizations to community groups, from scientific news/media sources to even professional fitness coaches specializing in older adult/senior fitness programs, the elderly do in fact have more than enough choices to pick from as to how they could start learning more about fitness and exercise.

Barrier Number 3: "I've Too Many Health Problems/Medical Conditions"

As mentioned earlier, exercise has indeed been shown to be very helpful in managing and reducing the symptoms of many types of medical conditions: from arthritis to diabetes, from hypertension to heart disease, from Alzheimer's Disease to even various types of cancer. In fact, in many developed nations today, exercise is increasingly being used as a form of "complementary medicine" for many of the above conditions and diseases. Furthermore, studies have also proven that exercise can help drastically reduce the number of doctor visits and cut down the reliance on medications/drugs in many chronic diseases. Hence, instead of viewing medical conditions as barriers to exercise, seniors and older adults should really see them as precisely the very reason why they should be STARTING an exercise program as soon as possible! What's important to keep in mind though is to always seek your doctor's advice and consent prior to commencing an exercise program, and to keep the maxim "Start Low and Go Slow" in mind. And as far as possible, seek professional guidance and help from certified special population (medical) fitness professionals who will be able to prescribe the appropriate and correct fitness program for your specific health/medical issue.

Barrier Number 4: "I'm Afraid Of Hurting Myself"

Fear of injuries, accidents and physical traumas are indeed valid concerns for many older adults and seniors when they begin exercising. In reality, exercise - if done correctly and in accordance to proper training protocols - is not only safe and effective, but can actually help to REDUCE one's risk of incurring injuries in daily life! Research has also shown that functional decline caused by lack of exercise and regular physical activity is actually the root cause of most injuries and accidents among the elderly - NOT exercise itself! In fact, proper exercise programming that incorporates elements of functional strength/resistance training, coordination work and balance drills are extremely helpful in injury-proofing our bodies as we age during the course of our lifetime.

Barrier Number 5: " I Lack Motivation"

Lack of motivation to start an exercise program is also a very real problem among many of our seniors and older folks. Some may be socially isolated, others may be struggling with the death of a spouse, yet others may be dealing with a physical disability, a mental health issue or a medical crisis of one form or another. Whatever it is, the resultant effect is usually devastating to the emotions - and hence the motivation - of an older individual to stay active and mobile. To overcome this, our mature population can consider seeking help and support from relevant government bodies, care centers for the aged, or even senior community groups. Other feasible options also include: joining neighborhood senior fitness classes and exercise groups - for added companionship, camaraderie and social support; or even engaging the services of a professionally-certified senior/older adult fitness specialist for one-to-one customized workouts, personalized wellness programs and even individualized lifestyle/nutritional counseling. Whatever it is, don't be afraid to reach out for help. Dare to take the initiative and the first step to create greater purpose, accountability and responsibility to your very own well-being and quality of life.

In Conclusion

Regardless of the various barriers and challenges that seniors and older adults may face when it comes to exercising, implementing an active lifestyle and having regular physical workouts are simply too CRITICAL to be simply ignored and neglected.

With the help and support of health care providers and certified exercise/fitness professionals within the community, together with a strong dose of personal conviction and self-determination, our seniors and older adults can and do have the capacity to eliminate and overcome these stumbling blocks and obstacles on their way to a better, longer and healthier life.

Functional Fitness Tools For The Older Adult And Senior Population Groups

2022-01-16T18:31:00.000+08:00

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As we age, the importance of staying active, independent and functional takes on greater meaning and significance with each passing year.

In fact, today, more and more older adults and seniors are making exercise an integral part of their lives in order to safeguard and upkeep their own health, fitness and overall well-being.

However, as we all know, in the realities of life, not every mature adult will have access to a gym or a fitness facility; nor necessarily need to or want to.

And despite body-weight training gaining in popularity as a practical and versatile system of exercising for anyone - regardless of age - having a spread of different training options is always still preferable and useful - especially from the standpoint of novelty and variety.

This is where the role of functional fitness tools comes into the picture.

To be exact - and to avoid any misinterpretations - the above term is used here to refer ONLY to those fitness tools that are not only functional, portable and compact in nature; but also afford low-impact exercise options to be performed.

More importantly, they must also facilitate the training of the Human Body through its natural range of motion, and support the very type of movements that we use in our daily lives.

Without further ado, the following are some great fitness tools that are great for seniors and older adults to use: both indoors and outdoors.

Exercise Mat

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The exercise mat or workout mat is an excellent piece of fitness equipment to own especially if you are gaining in years or have existing health issues that make lying on a hard ground extremely uncomfortable or inconvenient. Not only does an exercise mat provide you with a padded and comfortable surface to work on, it also gives your body extra support, and is helpful for preventing injuries and accidents (such as slippage) from occurring.

Exercise Ball

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Exercise balls - otherwise also known as gym balls, fit balls, stability balls or Swiss balls - are large vinyl balls that can be used for a wide variety of exercises. From working-on one's core strength and stability, to performing aerobic-based exercises, to even building-up one's upper and lower body muscular strength and endurance, exercise ball workouts have numerous applications and benefits to the general, senior and medical population groups.

Adjustable Dumbbells

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Economical, space-saving and versatile, adjustable dumbbells have always been one of the most favoured fitness tools used in strength and resistance training programs. In fact, just a single pair of adjustable dumbbells is more than enough to work on nearly all aspects of an older/senior adult's fitness: from building functional strength, to enhancing muscular endurance, to preserving and increasing lean muscle mass. Additionally, its adaptability and adjustability also allows any dumbbell exercise program to be fully customized and scaled to the specific level of each user.

Resistance Bands/Tubings

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Commonly-used as an exercise tool-of-choice in many older adults and senior fitness programs, it is not difficult to see why the humble resistance band/tube (also known as exercise bands/tubings) is so popular among older active exercisers. Not only are they portable and light-weight in nature, their inherent elasticity also allows one to work the entire body though different planes, directions and angles - INDEPENDENT of gravity (unlike traditional resistance tools like barbells, dumbbells and kettlebells which rely totally on gravitational forces). So if you're looking for a safe, full-body, functional workout routine, you won't go wrong with a resistance band/tubing exercise program.

Medicine Balls

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An old-school fitness tool, dating back to almost 3000 years ago, the medicine ball is still highly-relevant and valued today - especially in the context of injury rehabilitation and in functional training programs. Mainly made of leather, rubber or nylon filled with sand or other fillers, the medicine ball basically serves as a weighted device to add resistance to all types of exercises. In today's fitness context, many health/fitness professionals as well as exercise enthusiasts rely on medicine ball training routines to build muscle strength, increase power output, as well as to boost all-round endurance, balance and coordination.

Kettlebells

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Contrary to popular opinion, kettlebells are NOT just for the old-school exerciser or the hard-core athlete. In fact, kettlebell workouts are just as relevant and beneficial to anyone - including elderly folks and those with existing health/medical conditions as well! When structured scientifically and utilized correctly, a kettlebell workout program can help a mature adult develop bone density, boost lean muscle mass, build functional strength, as well as improve heart health and motor coordination.

Suspension Trainers

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In recent times, suspension training - where exercises are carried out using a specialized strap-like apparatus anchored to a fixed overhead point - has gained much traction and popularity among both the general population as well as the aging demographic group. Adjustable, lightweight and portable, the suspension trainer can be a great addition to any older adult/senior exercise routine. Not only has suspension exercises been shown to improve muscle strength and endurance in older adults, a properly-designed suspension training program is also highly-effective in boosting one's static and dynamic balance, improving joint mobility, as well as enhancing one's overall functional capacities.

Foam Rollers

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Usually made of dense foam and shaped like a cylinder, a foam roller is a useful tool in the arsenal of any older adult/senior fitness program. Regularly employed to relieve post-workout muscle soreness, increase muscle flexibility, reduce muscle tension and tightness, as well as to increase blood circulation to surrounding tissues, a foam-rolling program is ideal not just for the adult population, but also for the elderly; particularly when used as part of a warm-up procedure, a cool-down routine or even as a stand-alone exercise workout in itself.

Conclusion

All the above-mentioned functional fitness equipment are great additions to any senior/older adult exercise routine. When used correctly, all these tools allow the Human Body to be engaged, stimulated and challenged through a wide variety of movements and planes, creating fitness gains that are truly functional, transferable and applicable in any real-world situation.

Fitness Mistakes Commonly Made By Mid-Life And Senior Adults

2021-06-26T11:00:00.002+08:00

Most middle-aged and older adults are more than aware of the many health benefits that come with regular exercise and active living.

These benefits include:

stronger muscles, ligaments and tendons,
better heart-&-lung health,
improved bone density,
enhanced balance, coordination and mobility, as well as
reduced risk of developing chronic diseases and ailments -including maladies like heart disease, diabetes, hypertension, stroke and various types of cancer.

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Thus, it is no wonder that more and more mature and senior adults are now actively pursuing age-specific fitness programs more than ever before in our human history!

As good as this may seem on the surface, unfortunately, there are also many in this population group who may actually be doing more harm than good to themselves by unknowingly committing various types of mistakes and errors in their own home exercise programs or outdoor fitness routines.

The following will explore some of these commonly-seen fitness mistakes made by many middle-aged and older folks, and how YOU can go about avoiding them so as to make the very most out of your own mid-life/senior workout regimes.

Mistake 1: Taking It Too Easy

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A segment of our mid-life and senior population do manifest this problem: taking it so easy, light and comfortable whenever they choose to 'exercise', that they actually defeat the whole purpose of exercising in the very first place!

Whether it's an unfounded fear of triggering an imminent medical emergency, or some irrational worry of health catastrophes descending upon them once they break into sweat, this senseless need to "bubble-wrap oneself up" is often unnecessary and unproductive in most cases.

Unless one truly has valid medical or clinical reasons to do so, there's absolutely NO reason for you to go super-easy or ultra-light on yourself just because of your calendar age!

As long as you are in good health and fine physical condition, and have been given prior medical clearance to engage in physical activities, it is perfectly fine to nudge yourself out of your comfort zone and push yourself occasionally, all the while still listening to your body and staying well within your physical limits!

Only when you do so, then would you truly be able to enjoy and reap the full benefits of your workout!

Otherwise, you'll be simply wasting your time and flushing your efforts down the drain!

If you're just starting out to exercise and unsure of what to do, or simply afraid of hurting yourself unwittingly, please do seek the advice of a Certified Senior/Older Adult Fitness Specialist who would be more than glad to help you get started on a suitable fitness program.

Mistake 2: Exercising Too Hard Or Overly-Intensely

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On the flip side of the coin, there are also some mature adults who tend to swing to the other extreme of the fitness spectrum.

This population segment include those who believe the hype that they are "forever young" or "ageless" in their bodies - regardless of the actual realities of aging facing them!

These individuals often have no qualms pushing themselves and going all-out when exercising in order to keep up with the "younger ones" in the gym, and treat every workout as a hardcore, do-or-die mission.

In the process, many end up succumbing to their own egos and exposing themselves to unnecessary risks, hazards, injuries or even DEATH!

Though there is always a time and a place for intense or vigorous exercises - especially for those who have already built a solid fitness foundation and who have steadily boosted their fitness over a period of time; as a general rule, any older adult/senior exercise program should always adhere to the mantra "Start Low and Go Slow" - particularly if the exerciser is new to exercising.

Throwing all caution to the wind and exercising fanatically or in a reckless manner, while in a state of constant denial or delusion over one's age, is akin to shooting oneself in the foot, and will only lead the person down the path of unnecessary pain, suffering and possibly even life-threatening episodes!

So readers - be forewarned!

Mistake 3: Lopsided Or One-Dimensional Fitness Approach

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Many mature and older adults also make this common mistake of focusing solely on ONE particular fitness aspect, or only on ONE specific fitness component whenever they choose to exercise.

Typical examples include:

Doing brisk walking as the one and only exercise choice.

Practising Yoga/Pilates to the exclusion of all other physical activities.

Playing ONE particular favourite sport like tennis/golf/squash/swimming etc. and nothing else.

In truth, there's nothing wrong with any of the above activities in themselves.

Each has its own merits and health benefits.

However, when pursued as a single, dominant venture to the exclusion of all other fitness pursuits and activities, then exercising in such a manner does become a HUGE problem.

Not only will such a one-dimensional fitness approach often lead to many other vital fitness components being neglected, it will often also result in overuse injuries, muscle imbalances as well as bodily dysfunctions developing over time.

As an example of one such negative effect of adopting a lop-sided and imbalanced fitness approach, simply look around you.

Notice the huge number of mature individuals in our societies who claim to exercise regularly, but have only limited fitness in specific areas, for instance: those who have cardio fitness but NO strength, or strength but NO flexibility, or flexibility but NO mobility, or mobility but NO coordination/balance etc. etc. … the list goes on and on.

Thus, to ensure that one's fitness routine is well-balanced and all-rounded in nature, always seek to adopt a multi-faceted functional approach to exercise.

Mistake 4: Poor Exercise Form And Technique

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There's always a right way to do things, and a wrong way to do them.

And for many mid-life and older adults, working-out wrongly - especially when it comes to exercising with poor, shoddy form, or using incorrect or erroneous lifting techniques in the gym or at home - can actually do you MORE harm than good in the long run!

At the very best, working-out wrongly may just lead to a frustrating and ineffective exercise experience with little, if any, results to show.

At worst, it could potentially lead to long-lasting injuries or even serious endangerment to one's life!

So above all things, do make learning the right exercise form and the correct workout techniques a high priority in your fitness journey!

If unsure, scheduling a couple of sessions with a Certified Personal Trainer or a Professional Fitness Coach would go a long way in helping you to iron out the common mistakes in your training routine.

Mistake 5: Mimicking What's Trendy Or Popular

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Much like the younger population nowadays, many mid-life and older adults today are also exposed and subjected to the insidious charms and bewitching influences of social media campaigns.

Think shirtless, sexy models, celebrities and influencers - showing more skin than professional credentials - demonstrating the latest workout craze or fad on Instagram, YouTube, TikTok or any of the other popular social media platforms, and you'll get the idea.

Unfortunately, for our middle-aged and senior population, blindly imitating or mimicking such exercise moves and choreographies will more often than not lead to serious and disastrous repercussions.

Not only is the majority of exercises depicted on social media totally inappropriate for the typical mature adult in our society - whether in kind, type or intensity - many also make the false assumption that the viewer has a certain background or experience in fitness, which is often NOT the case for the majority of our mature population.

Moreover, many of these social media voices today often choose to propagate flawed, unscientific and even dangerous clichés like : "no pain, no gain", "train till you drop" , "more is better", "what doesn't kill you make you stronger", "sweat is your fat crying" etc. etc. Following such unsound and distorted advice will surely lead one down the slippery and dangerous path of no return! So do beware!

As a senior or older adult, exercise is one of the very best investments that you can undertake at this stage of your life.

However, you do need to keep all the above in mind, and be extra cautious when planning your fitness program in order not to fall prey to the above mistakes.

If you can do that while ensuring consistency, persistency, structure and balance in your exercise regime, then CONGRATULATIONS to you - for you'll be well on the way to adding years to your life, and life to your years!

Improvising Your Home Workouts With Common Household Objects

2020-09-28T17:52:00.007+08:00

With the COVID-19 pandemic still wrecking havoc throughout the world, and with most commercial gyms and fitness facilities operating with severe capacity limitations and restrictions, more and more people are now turning to in-home workouts to meet their fitness needs.

In fact, home workouts have become so popular in recent times that many stores carrying home-based fitness equipment have reported soaring sales, with even some having sold-out many of their most popular home fitness items!

For those of us who could not get our hands on any commercial home fitness equipment - either due to the current insane demand, or because of one's own budgetary constraints - fret not.

In this post, we're going to look at various common household objects found right within our homes that could easily be used to substitute traditional fitness tools, or even used as standalone fitness props by themselves.

Without further ado, the following are some great alternatives and substitutes that you may consider using for your home training needs without spending a cent:

A. Dining Chair

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A dining-room chair is a fantastic piece of furniture that can easily serve as a workout bench for key bodyweight exercises such as bench dips, incline push-ups, knee tucks, supported squats, chair planks etc. Just make sure that you choose one that is solid and sturdy enough to support your body weight.

B. Laundry Baskets

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Your humble laundry basket - when fully-filled with dirty clothes or other improvised items to weigh it down - make a great fitness tool too! You can perform traditional strength-and-conditioning exercises such as: sumo deadlifts, bent-over rows, loaded carries or even improvised sled pushes and prowler drags with it!

C. Bath Towel

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Practically everyone has a bath towel at home. When folded and placed on a smooth flooring, you can easily use it as an exercise glider for movements such as: plank slides, hamstring curls, reverse lunges etc. On top of it, you can also roll it up length-wise, anchor it around a solid piece of furniture or home structure and use it for towel rows, arm curls, chest flyes and other bodyweight suspension exercises.

D. Soup Cans / Mineral Water Bottles

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Even if you don't have a single dumbbell at home, you can always count on using common household items such as: water bottles, canned goods, cylindrical food containers etc. as dumbbell replacements for your strength and resistance training needs. When used as improvised dumbbells, these items allow you to basically do any and every exercise that a dumbbell can do - from overhead presses to upright rows, from bicep curls to lateral raises.

E. Backpacks

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An empty backpack may not weigh much, but when filled with heavy items such as a pile of books or soup cans, can be easily transformed into a formidable workout tool! Just like a weighted vest, a filled backpack can be used as an external resistance to exercises such as: squats, traveling lunges, step-ups, chin-ups and even bear crawls.

F. Steps / Stairs

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Any flight of steps or stairs right within your home compound can be used for your cardio workouts as well as for a variety of conditioning work. From stair climbs to stair lunges, from stair hops to stair crawls, stair exercises provide plenty of options and variety to one's workout routine even if you can no longer venture outdoors for your long runs or bike rides due to the ongoing pandemic or simply because of bad weather.

G. Detergent Bottles / Milk Jugs

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Single-handle containers such as detergent bottles and milk jugs are excellent for replicating the moves of a commercial-grade kettlebell. With them, you can virtually perform all types of kettlebell exercises and moves such as: swings, cleans, snatches, presses and rows - all within the confines of your home!

H. Walls

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Who says walls have no practical use in an exercise program? Being one of the most accessible items at home, any unobstructed wall in the home can be used for tried-and-tested movements such as: wall push-ups, wall-sits, wall bridges, wall hand-stands and even wall reverse crawls. Game for a wall workout, anyone?

I. Couch

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Rather than laze on the couch, binge endlessly on Netflix and see your waistline grow, learn to use the couch constructively as an exercise tool to burn calories and to tone-up your entire body. Once you clear your couch of the soft cushions, pillows and other unnecessary fluff, you'll have a solid training platform to perform a whole array of exercises ranging from dips to side planks, from decline push-ups to Bulgarian split squats and more!

J. Broomstick

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That broomstick resting in the corner of your storeroom is another inexpensive and versatile tool that can be easily adapted for exercise use. Remove the head of the broom, and you'll have a wooden pole that can be used for specialized core training (replete with all the necessary rotation, twisting and bending moves) as well as a variety of other conditioning and mobility drills.

K. Paper Plates

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Who ever thought that the disposable paper plates leftover from your previous BBQ or birthday party could be used as sliders and gliders on your home flooring? In fact, for sliding and gliding exercises such as sliding lunges, sliding walk-outs, sliding burpees etc. few items, if any, work better than the lowly paper plates!

L. Crate / Stool

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A sturdy low stool or a discarded wooden crate in your backyard can also be easily converted into a useful exercise tool for movements such as: step-ups, step-downs, seated knee tucks, bench dips, supported pistol squats etc. Again, please make sure that the stool or crate can support your body weight before attempting any of the above moves!

M. Socks

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Most people have more socks than they ever need at home. Often tucked away somewhere in the drawers or carelessly strewn around on the floor, socks are omnipresent in almost every home. Rather than discard your unwanted socks into the bin, use them for a variety of sliding and gliding exercises like curtsy lunges, plank jacks, mountain climbers and more!

N. Travel Suitcase / Luggage

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With the current pandemic, overseas travel and vacations abroad are practically off limits for most people. As such, it makes sense to dust off the cobwebs from your travel suitcase and put it to good use! For an effective and functional workout, load your suitcase with books, magazines and other weighted objects and use it for exercises like: elevated hip thrusts, hop-overs, thrusters, and its very own name-sake - the suitcase carry!

Well, there you have it. A whole list of household objects that could function as alternative fitness gear or exercise tools without costing you a single dime.

In fact, with further imagination, creativity and resourcefulness , the above list could be expanded almost indefinitely.

However, rather than just limit yourself to working-out at home with these improvised household implements, do also feel free to explore other training options and modalities, including: training with just your own body weight, or even venturing outdoors to public parks, beaches, playgrounds etc. to get some outdoor training done!

Some words of caution though.

Whichever option you choose, make sure that you listen to your body, know your limits, and always exercise in good form and with the correct technique.

When in doubt, do seek the advice of a medical doctor, a trained physiotherapist or a certified personal trainer.

Last, but not least, don't forget to ENJOY yourself and have FUN!

Non-Running Cardio Drills For Older Adults And Seniors

2020-06-25T11:16:00.003+08:00

Running has been around for a long time and is a popular cardiovascular exercise for many.

However, for some mid-life, older adults and seniors in our midst, running may NOT actually be a suitable exercise nor a viable option for them.

Common reasons cited by those who could not incorporate running into their exercise routines include: "running hurts my knees", "it's too vigorous", "it's so jarring on all my joints" to "it's too boring and monotonous" or perhaps even "my doctor says I should NEVER run at all because of my XYZ medical conditions" etc ...

As valid as many of these reasons are, it does not remove the fact that such individuals are at risk of missing out on an important component of fitness - cardiovascular training - if they shy away from jogging/running and lack any substitute form of cardiovascular exercise for their bodies.

As such, as a senior/older adult exercise specialist, I would usually recommend some alternative form of low-impact cardio exercises that will still give our heart, lungs and surrounding blood vessels a good workout - sans the jarring - to replace conventional running/jogging.

The following are some examples of bodyweight cardio/aerobic drills that do not involve any running at all.

Best of all, they're all low-impact in nature, do not require any special equipment, are super-effective and could be easily carried out at home.

(*Disclaimer: The following examples are for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. The use of any information provided on this site is solely at your own risk.)

1) Heel Digs With Chest Press

Instructions:

Stand tall, with palms by the side of your chest.
Drive your right heel forwards into the ground while simultaneously pressing your palms forward.
Without pausing, draw both your right heel and arms back to the start position.
Repeat the action with your left heel and arms again.
Keep alternating the movement non-stop between your right and left side.

2) Side Taps With Arm Swings

Instructions:

Stand tall, with palms crossed at the front of your body.
Extend your right leg out to your side while raising both your arms simultaneously.
Without pausing, draw both your right leg and arms back to the start position.
Repeat the action with your left side.
Keep alternating the movement non-stop, between your right and left sides.

3) Upward Swings

Instructions:

Start in a hinge position, with your arms by your side, knees bent, core tight and back flat.
In one smooth action, swing your arms up and rise up on your toes.
Without pausing, lower yourself back to the start position.
Repeat the movement non-stop, moving up and down continuously.

4) Side Squats With Arm Raise

Instructions:

Stand tall with soft knees, tight core.
In one smooth action, squat to your right while raising your arms to the front.
From the bottom, thrust yourself back up to the start position.
Repeat the movement by squatting to your left next.
Keep moving right-to-left, left-to-right continuously.

5) Alternating Front Jabs

Instructions:

Stand tall with soft knees, tight core.
Raise your arms to face level, elbows-bent, in a defensive boxing pose.
In one smooth action, punch out with your right arm while rotating your torso, and driving your right foot forward.
Once your foot contact the ground, rotate back to the start position.
Repeat the movement with your left side now.
Keep alternating jabs continuously.

To get the most out of this low impact cardio routine, do try to perform the moves in circuit training fashion - where you move from one station to another with minimal rest.

Depending on your fitness level, you may wish to start with 30-seconds for each movement, before increasing the time to 45- or even 60-seconds per move as you get fitter.

As for the number of rounds/circuits to be done, once again, it depends on your current fitness. You may start with 1-2 circuits each session, building up to 3-4 circuits or even more as you progress along.

So there we have it, 5 simple, full-body moves that you can use anytime, anywhere you want to get the same aerobic benefits - if not more - as running.

Enjoy and remember to keep moving!

P.S. The above exercise routines are available in the following low-impact aerobic exercise video. Enjoy!

P.S.S. Do feel free to give me your feedback once you have tried the above routine. You can always get in touch with me at either Rick Wong Fitness or Body-By-Rick. Looking forward to hearing from all of you!

Essential Fitness Movement Patterns For Older Adults And Seniors

2020-04-29T15:10:00.001+08:00

As we age, most of us would like to continue staying healthy, active and useful for as long as we live.

In order to do so, and to get the most benefits from our respective exercise programs - regardless whether we're in our 50s, 60s, 70s or even more - it is essential that we include the various foundational movement patterns in our exercise regimes.

These movement patterns are not only essential for our daily physical functions and for healthy living, they are also imperative to our quality of life, and possibly having a major impact on our eventual longevity as well.

The following are the basic movement patterns that the Human Body is capable of doing and which we - regardless of age - should all be actively training for:

1) Squat

This is the move that we use every time we transit from a sit to a stand position, and back from a stand to a sit position. It is one of the most basic and common movements that we do every day, from getting in and out of a chair to lifting groceries off the ground. To train for this movement pattern, include squats and their variations into your workouts, utilizing resistance tools such as light dumbbells, resistance bands, medicine balls or simply leveraging on just your own body weight.

2) Lunge

This is another functional move that we use daily whenever we walk, climb up and down stairs, and when stretching to pick things up from the floor. To train the muscles used in this move, include a variety of lunging movements in multiple planes throughout your fitness program, adding on appropriate resistance as and when needed or required.

3) Hinge

Whenever we do a bend-over action in our daily lives, we are essentially doing a hinge movement. This movement involves our strong posterior chain muscles, which include the back, glutes and hamstrings. For seniors and older adults, this is one of the most important moves to master as it can dramatically reduce one's risk of low back pain and lower back injuries. Exercises such as deadlifts, kettlebell swings and glute bridges all work the muscles involved in the hinge.

4) Push

Pushing movements are also found commonly in our daily physical activities. They can be divided into 2 main groups: horizontal pushing (eg. pushing a heavy sofa against a wall) and vertical pushing (placing an object onto a high shelf). Resistance exercises such as push-ups and shoulder presses (as seen above) are examples of horizontal and vertical pushing moves respectively.

5) Pull

Pulling movements are the exact counter-opposite of pushing movements. They are seen in day-to-day activities like: shutting a door from the inside a car, lifting a suitcase off the ground, or when lifting an object off a high shelf. To work the 'pulling muscles' in this movement pattern, use moves such as bent-over rows, upright rows, pull-ups and pull-downs in your strength-training workouts.

6) Rotate

Rotation is another common function of the human body. Whenever we reach across our bodies, swing a golf club, wield a tennis racket, or simply twist to a side, we are using the rotational muscles of our core. To work this highly functional move, include some twisting and rotational exercises into your exercise routine.

7) Carry

Carrying objects from one point to another - whether they are grocery bags, luggage, trash bags, potted plants, toolboxes etc - is also a fundamental part in most of our daily lives. This single movement involves not only our walking gait, but also calls into play our grip strength, core stability and a whole host of other muscle groups. It also challenges our capacity to perform physical work in the real-world. To train our bodies for such loaded carries, include exercises such as farmer's walk, suitcase carry and overhead carry into your workouts.

Conclusion

To stay functionally-fit, healthy and mobile as we age, it is essential that we include the various foundational fitness movement patterns into our workout routines.

For more personalized guidance and individualized instructions on the above, do feel free to contact me at the following:

www.RickWongFitness.com

www,Body-By-Rick.com

Fitness Tips For Seniors And Older Adults

2019-12-20T19:27:00.002+08:00

With the aging population here in Singapore and in many developed countries growing rapidly, staying healthy, active and vibrant as we age have become more crucial than ever before.

Over the years, much has been said and proven about the benefits of daily physical activity and regular exercise to the physical, mental and even emotional well-being of our seniors and older adult population.

Many of these benefits include, but are not limited, to the following:

increased energy levels,
enhanced sleep,
reduced stress levels,
better weight management,
reduced risk of chronic diseases,
improved blood circulation, and
decreased risk of falls.

With these benefits in mind, coupled with governmental policies and campaigns, more and more seniors and older adults in our midst are now actively pursuing age-specific fitness programs and initiatives. Even those who have always been inactive have also begun seriously contemplating incorporating fitness into their daily routines.

As a Certified Senior/Older Adults Fitness Coach in Singapore, I have seen quite a surge in inquiries about fitness services for older adults in recent years; and these queries come not only from interested seniors themselves, but also many from their adult children - requesting for more information on behalf of their parents.

As with all exercise programs, there are always risks involved, and seniors/older adults may wish to consider the following tips when embarking on a fitness program:

1) Always Seek Clearance With Your Physician First

If you're above 55 years of age, and/or have existing medical conditions, please do consult with your doctors first before starting any exercise program. Your doctors may want to do a Full Body Medical Examination for you, and based on the results, advise you accordingly on any precautions and/or contraindications to take note of.

2) Start Low, Slow & Easy

If you're new to exercise, make sure that you go gentle on yourself when you first start exercising. Always start easy and slow. Also, go LOW on both intensity and volume in the initial phase of your exercise journey. The last thing you want is to throw yourself hastily into a new program and run the risk of hurting yourself in the process!

3) Always Warm-Up Before Exercise And Cool-Down After The Session

As an older adult, the muscles, joints, ligaments and tendons of your body need more time than ever before to prepare itself for the actual workout routine. Please do NOT jump straight into your exercise routine without a proper warm-up first as it will not only put you at a greater risk of injury but also potentially derail your long-term fitness goals down the road. Likewise, it is equally important to always cool-down at the end of every exercise session to prevent muscle cramps, soreness and other physical discomforts from manifesting themselves and disrupting your well-being. As a general rule, do DYNAMIC stretches for your warm-ups, and STATIC stretches for your warm-downs.

4) Be Regular And Consistent

Health and fitness gains from exercising can only come about if you make it a regular habit and demonstrate persistency and consistency in following through with it. Try to stick to a regular workout schedule, commit whole-heartedly to it and make it a life-long habit. Only then will you reap the health benefits and rewards down the road.

5) Pursue A Well-Rounded Fitness Program

As a senior/older adult, it is vitally important that the fitness program you pursue is well-balanced and all-rounded. This is to ensure that ALL aspects of your fitness are suitably addressed and no area is neglected, ignored or over-emphasized. For starters, make sure that the components of your golden-age fitness program include elements of: Resistance Training, Cardiovascular Training, Flexibility Training, Balance Training and Mobility Work.

6) Get Support

Doing exercise alone can indeed be a very lonesome experience for many older adults. This is also one of the top reasons why so many people drop-out of an exercise program prematurely. As such, to ensure continuity and success in your fitness endeavours, try to seek as much support as you can from your family, friends and loved ones. Even better, get them to join you in your workouts. If that's not possible, seek to join a suitable senior exercise group near your vicinity.

7) Always Listen To Your Body

Unlike what some popular fitness trends may promote, exercise - especially for seniors and older adults - should NEVER hurt or be painful! If it does, STOP immediately and seek medical advice. Always tune yourself in to your own body and be mindful of the varying signals that your body is giving you from time to time.

8) Seek Professional Guidance If In Doubt

If you're new to exercise, have little idea on where and how to start, or have some past injury records or even existing health conditions, it may be best for you to seek out a trained fitness professional - especially one well-versed in senior and older adult fitness - to guide you along in your fitness journey. A Certified Senior /Older Adult Fitness Specialist can truly make a world of difference to your fitness efforts down the road.

9) Remember To Have FUN

Your fitness journey is a marathon not a sprint. In order to last the distance, you need to make sure that you ENJOY yourself along the way. Choose activities and exercises that appeal to you, elevate your mood and bring you joy!

Think PLAY, not work! Think FUN, not chore! Always be game to try out NEW exercise programs and physical pursuits in your fitness journey too!

There you have it.

With the above tips, you have more than enough information to get yourself or your loved ones started on a fitness journey - safely and effectively - during the Golden Years of your lives.

Remember: It's NEVER too late to start. Give it a go today!

If you need more information, require further assistance, or would love to work with me one-on-one, please feel free to get in touch with me at:

http://www.body-by-rick.com/index.htm

or

https://www.rickwongfitness.com/

The Greatest Fitness Lies Of All Time

2018-10-31T20:47:00.000+08:00

Despite the massive slew of health & fitness information available to us in this Modern Era, many, unfortunately, are still falling prey to the same, old, myths, fallacies & lies surrounding fitness, training, exercise and nutrition.

Sadly, these myths and misconceptions don't seem to be going away, and not only have greatly distorted people's notions of fitness and exercise, but have also led many to ineffective, harmful and potentially dangerous practices and lifestyles - all supposedly in the name of fitness.

To address these concerns, I have listed some of the most persistent fitness lies and myths that I have encountered in my work as a fitness coach and personal trainer through all these years; and the TRUTHS behind them:

1) MYTH: I Need To Push Myself To the MAX Each & Every Single Workout Session In Order To Achieve My Fitness Goals.

TRUTH: There is indeed a place and time for hard and intense workouts like HIIT, Tabatas, Plyometrics etc. However, there is really NO need to go hard in your workouts all the time! In fact, it is counter-productive to push yourself to the max each and every single workout as you'll be simply BREAKING down your body (without giving it sufficient time to rebuild), suppressing your immune system, and priming yourself for a lifetime of chronic injuries and health issues down the road! Regardless how fit you are, your body and fitness can only develop when given sufficient REST and RECOVERY. Without which, you'll find yourself in a downward spiral in no time! Depending on your fitness levels and goals, 1-3 hard sessions per week are usually more than enough, and they should be sandwiched by easier lower-intensity sessions or active recovery periods (such as brisk walks, easy swims, relaxed bike rides etc) in-between.

2) MYTH: As Long As I Train Hard, I Can Choose To Eat Anything (And Everything) I Like.

TRUTH: Many people do not realize that training/exercise is just ONE part of the fitness equation. You may train all you want or even have the 'best' exercise program in the world, but if your diet is not optimum, you will NEVER EVER achieve your fitness goals! Period!! Remember this: Food provides fuel and building blocks for our bodies. If you put the right stuff (whole foods, lean proteins, variety of greens, healthy fats etc) into your body, they will ultimately drive you towards your fitness goals. On the other hand, if you put JUNK (processed, refined & sugary foods etc) in, that is also what you will get back in return! As the saying goes: "Garbage in, garbage out!"

3) MYTH: To Lose Weight, All I Need To Do Is More Cardio Work.

TRUTH: No one is disputing the role of Cardio Training in any weight loss program. However, cardio work - by itself and alone - is NOT going to be the magic pill to solve your weight issues! To optimize fat loss, it's crucial to also include Resistance Training as part of your overall fitness program. The science behind this rationale is simply this: the MORE muscles you build via resistance training, the MORE calories you burn - even while at rest!! So for effective weight loss, make sure that your fitness program includes NOT only cardio training, but also a BIG dose of resistance work together with sound nutrition and dietary practices.

4) Myth: I Should Aim For Single-Digit Body Fat Levels To Be Really Healthy, Fit & Attractive.

TRUTH: Although many do equate LEANNESS with good health, fitness and general aesthetic appeal, EXTREME leanness - as in low single-digit figures - may actually cause MORE harm than good than you can ever imagine! Research has shown that maintaining an extremely low body fat level is associated with a myriad of health issues, including, but not limited to: heart problems, low energy levels, hormonal imbalances, lowered immunity, decreased brain function, osteoporosis, and general disruptions across your entire endocrine, reproductive, skeletal, and nervous systems!! So rather than obsess over your body fat levels, aim instead for optimal health and fitness! Remember: you can still LOOK great, FEEL great and be in the PINK of health, even if you don't have a Six-Pack!!!

5) Myth: I Can Achieve The Body Of My Dreams With Enough Time & Effort.

TRUTH: Life can indeed be unfair. And the truth of the matter is this: even if you have the best intentions, the best training program, the best diet and nutritional support, chances are, you may NEVER EVER get to achieve your IDEAL physique or body, nor look like the fitness celebrity grazing the front cover of your favourite fitness magazine. Simply put - your GENES will always play a large part in determining how your body shape, aesthetics and physical characteristics pan out eventually!! Rather than aim for a hyped-up, unrealistic image of your ideal self, strive instead to be the very best that you can be - given your unique genetic make-up and potential.

6) Myth: I Should Copy/Duplicate The Exact Same Exercise Routines Of My Favourite Fitness Celebrity To Look Like Him/Her.

TRUTH: Every single human body is DIFFERENT. And every one's response to exercise also DIFFERS - one from another - based on varying factors such as: our skeletal structure, our physiology, our metabolism, the composition of muscle fibres we have, the efficiency of our nervous systems, our past medical/injury histories, etc etc, right down to the very genes that we inherit from our parents! In essence, what works for someone else in the gym may NOT necessarily work for you! So rather than blindly follow an exercise routine that you pick up from a fitness magazine, an Instagram post, or from a fellow "gym-bro", focus instead on educating yourself on the various scientific principles, methodologies and approaches pertaining to exercise and fitness. And always think through mindfully for yourself - what WORKS and what DOESN'T - for your own particular body type, needs and goals!

7) Myth: The Best Person To Teach Me About Fitness Is The One With The Best Physique Around.

TRUTH: Very often, the person who has attained a superb figure or physique for himself/herself, has intimate knowledge of his/her own body and its functions, and is able to optimize the various factors related to training, recovery, nutrition, mindset and sleep - for his/her OWN particular body. And that's where the problem lies. Knowing what works for one's own body is totally DIFFERENT from knowing what works for another person's body! So even if the SAME strategies are taught and applied to another person, factors such as having a different genetic make-up, a different physiology, a different musculo-skeletal structure etc, will all result in totally DIFFERENT results! And in reality, oftentimes too, the person with the 'best' physique may NOT necessarily make the best Teacher, Mentor or Coach !!

8) Myth: I Need To Train In A Fully-Equipped Modern Gym In Order To Get Results.

TRUTH: This myth is often propagated by gym owners, fitness equipment sellers and anyone who has a vested interest in their equipment-based business. They tap on people's ignorance - by selling the notion that you need all the latest, high-tech, glitzy, eye-catching gadgets and tools to achieve results from your fitness program. This is blatantly UNTRUE. In reality, for the majority of people, if you are willing to put in the required effort and hours, together with the necessary lifestyle & dietary changes, plus a healthy dose of scientific know-how and exercise science, you can go a LONG way in improving your fitness, health and aesthetics - even if all you have is a pair of old dumbbells, a worn skipping rope or even just relying on bodyweight training!!

9) Myth: I Need To Eat All The Latest Health Food Supplements To Achieve Results In My Fitness Program

TRUTH: This is another myth that is propagated by those who have a vested interest in selling gels, pills, tablets, supplements and other "health products" to the unsuspecting public. Again the ugly truth is this: many are simply PROFITEERING from people's ignorance and insecurity - by selling the notion that you need all the latest, best-selling supplements to achieve the body of your dreams. In reality, supplements are NO magic pills. They are - as the name itself implies - merely aids to add-on or enhance -what you should already have in place! In other words, NO supplement in the world is going to help an ounce in your fitness pursuits if your training, your diet or your lifestyle is totally out of sync! Always aim to get your fitness basics and foundations right - BEFORE even contemplating using supplements. Even then, you can also always get all the nutrients you ever need from NATURAL, WHOLE & REAL foods instead!

10) Myth: I Can Learn All I Need To Now About Fitness From Social Media

TRUTH: Social media is a double-edged tool. There are lots of useful stuff there, but also plenty of misinformation, falsehoods and outright lies! Too many people have been misled and duped by 'advice' dished out by so-called fitness "celebrities", "gurus" and "experts" on social media - resulting in erroneous and dangerous interpretations of training, exercise, nutrition etc. For your own sake, always take what you see/read/hear on social media with an extra pinch of salt, and with extreme caution! Keep your eyes WIDE OPEN, question what you see/hear, and never ever follow blindly everything and anything - especially when it comes to (mis)information that affects your very own health, fitness and well-being!!

Home Workout Tips For Stay-At-Home Mums

2016-10-18T18:11:00.002+08:00

Speak to most stay-at-home mums and you're bound to get the idea that MANY (if not most) have already given up on their dream of being able to fit in a regular exercise program into their weekly schedule, let alone attain a figure that is Lean, Toned and Attractive!

Indeed, having had the privilege and opportunity to work with many such home-based mums here in Singapore over the years (in my capacity as a Private Home Personal Trainer), and having observed - first-hand - my wife's own stay-at-home child-care experience in the early formative years of my 2 kids, I can attest to the fact that it can indeed be a real challenge for many stay-home mums to even THINK of exercise, let alone DO it, when faced with the myriad of tasks they confront on a daily basis.

Challenges Facing A Housewife

Just think about this - the chores that every stay-at-home mum inevitably faces one day or another include: doing up the laundry, cleaning up the kitchen, vacuuming the house, washing the bathrooms, preparing meals for the family, chasing the kids around, picking up after them, putting them to bed, waking them up for school, getting them dressed, sending them off to school, and then shuttling them off to tuition, swimming lessons, piano lessons, ballet lessons and other enrichment activities etc etc (just listing out all these is already TIRING in itself!!) - on top of a whole host of other motherly duties and nitty-gritty stuff, and then hoping to squeeze in some exercise time!!??

No wonder many stay-home-mums have the view that regular exercise is a LUXURY, if not a near IMPOSSIBLE dream!

Thus, I have written the following tips with the hope that they can offer some solace and help to each and every self-sacrificing, but oft-too-busy mum out there.

Hopefully, with these tips, you'll be able to FREE yourself to experience - first-hand - the liberating effects of regular exercise and its manifold benefits:

Enjoy The Many Benefits Of Exercising At Home

1) Schedule TIME For Exercise

Like any other worthwhile pursuit in life, exercise is something that we simply have to PLAN for. Otherwise, it'll be squeezed out of our daily schedule before we even know it! The most successful exercise-mums that I know of - consciously SET ASIDE or even BLOCK OUT time slots for their personal exercise time. It can be as easy as just setting aside short 15-minute time slots thrice-a week for a start. Once you get the hang of it, and exercise becomes a habit, slowly start increasing the exercise duration, followed by its frequency.

2) Put Yourself Into The MOOD

One of the strategies that I've learnt from a former client of mine is to get yourself into the mood for exercise the very FIRST THING in the day. For her, this means getting into her workout gear once she's up from bed, and then keeping it on UNTIL she's done with her exercise for the day! The act of wearing the workout attire acts as a "uniform" for her, not only reminding her of her "appointment" with exercise, but also serves to 'psyche her up' for the workout to come!

3) Create The Necessary SPACE

In most homes, the most practical workout space is the Living Room. Even if it's currently cluttered with furniture, knick knacks and scattered with your children's many unwanted toys; with just a little forward planning and physical shifting (which can actually serve as a good pre-workout warm-up, by the way), sufficient space can be created - in mere minutes - for a one-person workout area. Of course, you don't really have to limit yourself to the living area. Any space within your home that is feasible or practical - such as the garage, balcony, attic, garden etc - can also be converted into your very own 'personal home gym'.

4) Keep It SIMPLE

FORGET about multi-station machines,weight racks, home treadmills or even stationary bikes; most stay-home mums I know - will NEVER EVER contemplate having these stuff in their homes, let alone use them!! To be honest, the only training tool you ever need is your own Body-Weight! However, if you really insist on having some gear - then a Medicine Ball, or a couple of Resistance Bands, and a Skipping Rope and your surrounding home furniture will more than suffice for most stay-home mums.

Regardless whether you intend to workout with just your bodyweight, or with the help of simple functional fitness tools as listed above, try to stick to the following recommendation:

A) Pick ONE each of the following Compound or Multi-Joint Movement Variations and do them in a CIRCUIT Training Style, each movement lasting about 30-40 seconds:

Squat Variations (eg. Standard Squats, Split Squats, Squat Jumps etc)
Hinge Variations (eg. Deadlifts, Good Mornings, Hip Thrusts etc)
Push Variations (eg. Dips, Push-Ups, Overhead Presses etc)
Pull Variations (eg. Inverted Rows, Upright Rows, Pull-Ups etc)
Rotate Variations (eg. Haybalers, Russian Twists, Rotational Lunges etc)

and then finish off the circuit with

B) ONE of the following Full-Body or Total Body Movement Drills to failure :

Burpees
Reverse Burpees
Swings (with medicine ball or haversack)
Chops (with medicine ball or haversack)
Rope-Jumping
Jumping Jacks
Skiers
Skaters

Depending on your fitness level, aim to perform 1-3 rounds of the above circuit.

Do also try to mix-and-match the above movements in as many different combinations as you can so as to create variety in your workouts, and to keep your body and mind stimulated each time you exercise!

5) INCLUDE Your Kids

For some stay-home mums, it might be near-to-impossible to workout in the absence of their kids. In such a scenario, try including your kids into your workout, instead of fretting over their presence. Try simple 'tricks' like: issuing a mini-challenge or a friendly competition (eg. "... let's see how many squats you can do, in the time I take to complete mine"), using active distractions (eg. "... see this skipping rope? Let's see how many rounds you can get in by the time I complete my workout") or even using them as dynamic resistance - especially if you have toddlers and kinder-aged kids; you can use your kids' actual body weight as resistance in movements like: lying chest presses, cleans, swings, overhead presses etc. (But please watch out for the ceiling fan, OK?) In the process, you kill 2 birds with one stone: your kids have FUN and LOVE you for it, while you get to do your workout. Sweet!

6) Get HELP

Sometimes, despite your very best efforts, there will be days where things simply DON'T work out - whether it's an overly-clingy child, a broken down washing machine, or any other unexpected emergency. When faced with such situations, it's time to get HELP.

Rope in anyone you can think of - your next-door neighbour, your BFF, your mum, your in-laws, and of course, your spouse - and get them to help you out for that particular chore or area of need - just so that you can get your exercise done at the very least.

In such times, an extra pair of hands makes a world of difference!

7) Just Do IT

Finally, all the advice in this world will be as good as NOUGHT, if you simply refuse to believe that you CAN make regular exercise a part of your life.

Tell yourself - once and for all - that you WILL commit yourself to regular exercise, and you WILL find a way to do it - come hell or high water.

Then like any bona fide stay-at-home mum would say (and do), just roll up your sleeves, dig-in and get down to it.

P.S.

The above advice should be more than enough to get you started and raving to go.

However, if for some reason, you still find yourself struggling to get started, or feel you need more advice, motivation, ideas or even supervision, feel free to get in touch with me. I'll see how I can be of help to you.

You may reach me at www.Body-By-Rick.com or at 96609457.

All the BEST!!

Yours Sincerely,
Rick Wong

Random Thoughts On Life, Fitness, Training, And More ...

2016-07-29T18:20:00.001+08:00

It truly never ceases to amaze me how fast time really flies. By all accounts, 2016 has been a pretty eventful (and rough) year so far: with the spread of the Zika Virus across South America, the exit of Britain from the EU, and of course, the unprecedented spate of terrorist attacks across France, Belgium, Germany, Turkey, Bangladesh, Iraq etc ....

Here in Singapore, we can count ourselves pretty fortunate - being shielded from the bulk of the ills facing our world. However, as part of the vast humanity at large - nonetheless, we can't help but be affected still - in one way or another - by the spill-over effects of the above.

Truly, in such volatile and turbulent times as now, I - like many others - have been trying hard to make sense of what's really happening around us, while going about my daily life as a Husband, a Father, a Son, a Business Owner and a Fitness Professional.

Cozying up to the love of my life - my wife, Shirley.

So much so that in spite of the increasing responsibilities and commitments that I find myself encompassed with, I do realize - more than ever before - that I have been actively contemplating and reflecting upon the various issues in and around me.

The following are just some of the very random and personal thoughts that have popped into my mind this past week as I ponder upon the many affairs that pertain to our world, to life, fitness, training and more ....

1) We need Love, Understanding & Compassion - more than ever before in our world today.

2) Always seek to live LIFE to the fullest.

3) CHERISH those around us because they will not always be around.

4) Sometimes the best thing to do is simply to Let Go and Let GOD.

5) Love what you do, and do what you Love.

6) Educate, don't just teach (or preach).

7) Integrate, NOT isolate.

8) Train movements, not muscles.

9) Be Real. Be Yourself.

10) Exercise is BOTH a Science & an Art - learn to blend both together.

11) You Are (Really) What You Eat.

12) One is NEVER Too Old or Too Young to start exercising.

13) Master Bodyweight Training - so you have no excuses not to workout anymore!

14) Variety is the spice of life (and training).

15) If you don't like what you see in the mirror, WORK on it!

16) You LOSE what you don't USE.

17) Think FAT LOSS, not weight loss.

18) Learn to have FUN!

19) It's OK to have an Off-Day. Don't beat yourself up. Get up, get over it and KEEP GOING!

20) Don't compare yourself to others. We're all DIFFERENT!

21) ANY exercise is better than no exercise.

22) Train FUNCTIONALLY - and the aesthetics department will take care of itself.

23) Poor lifestyle choices will OVERRIDE even the best training program in the world.

24) DON'T even think of adding resistance until you have learnt to manage your own bodyweight.

25) All the technology in the world can NEVER fully-replace the Human Presence & Touch - whether it's in the classroom, in the workplace, or even in the realm of exercise and personal training.

26) Seek Balance & Moderation - in all areas of life!

27) Keep Things SIMPLE - whether it's in training, eating, or even day-to-day living.

28) Prioritize Sleep, Rest & Recovery!

29) Learn to FORGIVE and FORGET.

30) Above all things, Trust in GOD.

Chilling out with the kids

Hard Truths About Personal Trainers And The Fitness Industry

2016-03-22T21:42:00.001+08:00

As a practising personal trainer and owner of a personal training business here in Singapore, I've been asked many times what it means and how it feels being part of the fitness community at large.

Well, I can't speak on behalf of every single trainer or coach here in the country - as there are simply so many different trainers, contrasting training approaches, varied fitness niches, and diversification of fitness services across the industry today.

More importantly, I'm sure every single trainer/coach out there would have his/her own personal and unique views regarding the profession too.

Thus, for the purpose of this blog post, I would rather focus on what I - or rather, WE, of the personal training industry - are NOT.

The following represents some of the most commonly-held myths and misconceptions about us - trainers and coaches - and my personal take on these issues, as well as the "hard truths" behind many of these assumptions:

**1) We Are NOT "Know-It-Alls".**

Contrary to common portrayal, the majority of personal trainers are NOT arrogant, loud-mouthed, "Know-It-Alls" - often too eager to impose their training ideas and opinions on every poor soul unfortunate enough to cross their paths!!

In truth, with the massive and constant flow of information on exercise, nutrition and training being churned out from sports laboratories and exercise institutions from around the world, it takes a brave (and extremely foolhardy) soul to claim to know EVERYTHING there is to know about fitness and training.

Simply put, there is absolutely NO way that any trainer or coach - myself included - can boast to have ALL the necessary answers and information at our fingertips ALL the time!

To be fair, many of us DO try our very best to keep up-to-date with our profession and industry via the following means: subscribing to scientific exercise journals, joining professional fitness associations, attending seminars, workshops, conventions etc etc. Not to mention, the hefty time and monetary investments that we constantly put into continuing education and the pursuit of advanced/specialized credentials - all in the name of bettering ourselves and being able to serve our clients more optimally.

However, to expect us somehow to know EVERYTHING and ANYTHING under the sun about fitness or exercise or nutrition, and at the mere snap of one's fingers - is perhaps asking too much from us .......

Personally, having been involved in health and fitness for almost 20 years, and having committed myself to being a lifelong learner, I still feel humbled by the fact that the more I read and study about fitness and its related subjects, the more I realize that there is still so much more to learn about ......

**2) We Are NOT Perfect Physical Specimens Ourselves.**

In case you are still unaware, the majority of personal trainers and fitness coaches out there simply do NOT look like Greek Gods/Goddesses or Cover Page Models.

In fact, most of us DON'T even walk around with 5% Body Fat Percentages or even possess "Six-Pack-Abs" year-round!!!

Bearing in mind that our physiques are often a result of our own sporting backgrounds, exercise choices, genetic makeups, competitive schedules/cycles, training philosophies etc - it should be no surprise that we - fitness professionals - come in ALL Shapes and Sizes!!

Add to that, like everybody else, we are NOT robots but HUMANS - each with our own share of fitness struggles and health concerns - including, but not limited to: current/past training injuries, structural dysfunctions, muscular imbalances and even existing medical conditions - all of which contribute greatly to our eventual physical make-up.

Taking myself as an example, being of relatively small Asian build, coupled with a high metabolic rate (which could both be a blessing or a curse, depending on how you look at it), and a strong inclination to train functionally with my own body-weight - have all predisposed me to a physique that is more lean- and athletic-looking rather than one that is Heavily-Muscled and/or Herculean in nature (not that I would mind at all, to be honest :)) Add to that, past training injuries, existing dysfunctions/imbalances and personal lifestyle choices have all also played a part in how my body shape has evolved over the years ........

**3) We are NOT All About Fitness And Nothing Else!**

Contrary to popular opinion, we - Personal Trainers and Fitness Professionals - are NOT all Fitness Fanatics, with absolutely NO Life outside of fitness; and who choose to do NOTHING else but eat, sleep and breathe fitness 24/7.

In reality, most fitness trainers and coaches - like myself - have families and loved ones that we can't wait to spend time with, as well as our very own social life and interest - OUTSIDE of fitness.

For me, seeking BALANCE between the different aspects of my life have always been my main priority and challenge all these years, and that's why even with increasing business commitments, I have always made it a point to have blocked-out time-slots in my weekly schedule to allow me to LIVE MY LIFE - to do things that I truly enjoy, like: "dating" my wife, spending time with my kids, working out, getting close to Nature, doing some Quiet Reading, or simply indulging in any other pastime that fancies me at that moment ............

**4) We are NOT Sadists Seeking To Push You Till You Throw-Up Or Pass-Out!**

Recent fitness trends, exercise fads and media hype have unfortunately added to the misconception that a personal trainer's job is to push you over and beyond your limits - such that you either: 1) collapse from sheer exhaustion during your workout, 2) puke uncontrollably in the midst/at the end of your workout, and/or 3) ending-up so sore that you can hardly move a limb for a week!

Add to that, out-dated and extreme fitness cliches like: "No Pain No Gain", "Go Hard Or Go Home", "Train Till You Drop" etc etc and you can see why so many people equate personal training with torture, abuse and sadomasochism!

Fortunately, the truth is far from the above. I can safely say that the majority of legitimate and qualified trainers and coaches out there do NOT subscribe to such extreme or drastic training measures. In fact, most fitness authorities and experts have unreservedly stated that such drastic and extreme training methods are not only scientifically UNSOUND, but also extremely UNSAFE!!

From a professional point of view, I believe that proper exercise programming should always have SAFETY as its Number One Priority. It should also follow a logical sequence of PROGRESSION (in terms of scaling difficulty levels) and then finally, only if there are NO existing medical concerns, contraindications or complications - then the program should also seek to actively CHALLENGE the individual - albeit always WITHIN that person's capabilities and limits - so as to elicit positive adaptations in the body.

Certainly, NO sound or proper fitness program should ever seek to push you BEYOND your limits (nor even to the point of vomit-inducing) - just in the name of fitness or training!!!

**5) We Are NOT Miracle Workers!**

Sadly, in this age and time, there are still people out there who believe that simply by engaging a personal trainer or fitness coach gives them a FREE PASS to a fabulous body and/or supreme fitness!

Sorry to burst your bubble, folks, but that's NOT how life works!!!

The TRUTH is this: If you DON'T do your part - Nobody, and I mean NOBODY - can help you achieve that Ideal Body or Fitness of yours !

If one has been in this profession long enough, most personal trainers - including myself - would have come across the following types of clients - time and again:

- those who NEVER do their prescribed exercises or "homework" outside of supervised sessions,
- those who persistently FAIL to adhere to recommended dietary/nutritional practices,
- those who stubbornly REFUSE to change unhealthy lifestyle habits, and
- those who are always coming up with EXCUSES of one kind or another for their lack of progress and/or commitment ......

Please remember:

A Personal Trainer is NOT a Miracle Worker! He/She CANNOT change you, if you are NOT willing to put in the required effort to change yourself!!

As Jim Rohn once said: "You must take Personal Responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change YOURSELF."

With the above account, I hope I have finally set the record straight - once and for all - on what we - personal trainers - are and are not.

Hopefully, these "hard truths" have given you some food for thought, and also, a deeper insight into the Life, Joy, Pain and Frustrations of every personal trainer and fitness coach out here on Planet Earth!

Post Natal Fitness Training: Myths, Thoughts & Concerns

2015-07-30T22:13:00.000+08:00

As a personal trainer and pre-post natal exercise specialist, a large part of my job scope involves working with postpartum clients here in Singapore - helping them to re-gain their pre-pregnancy figures, re-condition their Core and to re-build their fitness levels.

Journeying along with my female clients through this process, I can honestly say that it is both a rewarding and heartening experience for all involved, especially when we get to see - first-hand - the physical transformation of our clients gradually taking place right before our eyes.

At the same time, via my interaction with the postpartum population through the years, it is also apparent that many myths and concerns that women have with regards to a Post Natal Fitness Programme still exist.

Some of the more common ones are as follow:

1) I Must Wait At Least A MONTH Before I Can Do Any Sort Of Exercise!

This is absolutely NOT true! And the sad thing is that there are still pockets of medical professionals out there actively promoting this misconception to post-natal mums!

Putting aside any medical complication or valid medical reason, a postpartum lady can (and should) resume light re-conditioning and rehabilitative exercises, especially for their core and pelvic floor muscles, as soon as possible.

This is a classic case where the longer you wait, the longer you actually DELAY your recovery!

2) I Can Jump Straight Back To My Pre-Pregnancy Exercise Routine If I Feel Ready!

At the other end of the spectrum, there are also some (albeit, a smaller minority) of post-natal clients who simply can't wait to resume their pre-pregnancy exercise routine and intensity without a second thought. These ladies usually belong to the category of avid exercisers and/or competitive sportswomen who have no qualms pushing themselves hard - the sooner, the better - they rationalize!

My take on the above approach is this: Too Much Too Soon is also BAD for the body!

Do remember that pregnancy does take a toil on a woman's body - physically and physiologically. Like it or not, the body does need time to recover, re-align and re-condition itself. As a result, any exercise programming has to take the above into account and has to proceed slowly and progressively.

Also, the presence of the hormone - Relaxin - still lingering within the body for a few months post-partum, does increase the risk of training injuries, if one is not careful.

Always aim to ease yourself back into your exercise routine gradually, and don't be afraid to slow down or even take a step back, if things just don't seem right.

3) I Must Do Lots Of Crunches To Flatten My Belly!

Crunches are OVER-RATED. Period.

And they should NOT be part of your immediate post-natal exercise arsenal.

Bearing in mind that many postpartum mums experience some form of abdominal laxity and separation (Diastasis Recti), doing crunches (which actually only stress the superficial abdominal muscles that have already been weakened and over-stretched during pregnancy) would only greatly aggravate the above condition - leading to other possible medical complications such as tissue tearing and hernias.

And also, in case you are wondering, crunches do LITTLE, if ANY, to help you burn belly fat off!

You'll be far better off doing specific core activation drills which target the deep underlying core musculature of your body, and other complementary strengthening and conditioning exercises to help you regain overall muscle tone, boost your metabolism and to help you burn body fat.

4) I Am Breast-Feeding So I Shouldn't Workout!

Barring any medical issue, you CAN and SHOULD work out even if you are breast-feeding.

Just make sure that you are taking in sufficient calories and drinking enough fluids through the day; and always put on a good support bra when working-out.

And in case you are wondering whether your exercise regime is going to have an effect on your breast milk in any way; the GOOD news is this: research has proven - without a single doubt - that light-to-moderate exercise does NOT affect the quality nor quantity of your milk production at all.

So take heart, go ahead, and feel free to enjoy your physical activities once again.

For more information on your post-partum exercise options, do also check out our Frequently-Asked Questions (FAQs) Page On Post-Natal Fitness Training.

The Essence Of Environmental Fitness

2015-02-06T15:57:00.001+08:00

To most people, the concept of Environmental Fitness is something relatively new and unfamiliar.

However, in its essence, it simply means: programming and structuring a fitness workout in your immediate environment: one that is ultimately familiar, convenient and accessible to you.

And to most of us living here in Singapore, such an environment can be anything and anywhere: from our own homes to an outdoor park, from a nearby children's playground to even a public car park.

Let's look in detail some of the more common locations for environmental fitness training, and the types of tools/props available in these environments that could be utilized for a great workout!

A) Home Workouts

ANY space in your home - sitting/dining area, bedroom, balcony, garage, backyard, etc - could be effectively and creatively used to give you an effective workout.

Add to that: common-place furniture such as chairs, tables, stools, bed frames etc to every-day household furnishings/fittings such as window/door grills, walls, stairs and steps - you basically have everything necessary for a great workout right in your home!

For more details on how to construct a professional home workout routine here in Singapore, do feel free to check out our Home-Based Training Services!

B) Park Workouts

With Singapore being widely-acclaimed as a Green City - hosting a wide range of accessible parks, gardens, nature reserves and other green infrastructures throughout the country, working-out in a park setting has never been easier and more convenient!

And with the majority of public parks fully-furnished with communal facilities like: benches, picnic tables, shelters, lamp-posts, fitness corners etc, together with Nature's very own 'props' such as trees, branches, fallen logs, and open grass patches, park environments indeed make excellent and ideal workout locations!

Check out our Park Workout Series today for more details on how best to utilize a park environment for your own training routine.

C) Playground Workouts

Playgrounds are common entities found in Singapore - seen practically in every corner of the island, scattered among both neighbourhood HDB residential blocks, private housing areas, public parks and gardens.

And with most playgrounds nowadays fully-equipped with modern children's equipment (which really make excellent training props!!!) - such as slides, ladders, monkey bars, balance beams, swing sets etc - drawing up an exercise routine using available playground props is often limited only by one's imagination and creativity..........

For more information on how best to utilize your neighbourhood playground to sculpt and shape your body, do check out our Playground Workout Series today!

D) Fitness Corner Workouts

Found in every HDB and private housing estate here in Singapore, as well as in most public parks and nature reserves in the country, the ubiquitous fitness corner is a great starting point to embark upon one's fitness journey!

Equipped with all-weather fitness apparatus and outdoor exercise stations such as: parallel and uneven beams, pull-up bars, step platforms, overhead log press stations, sit-up benches and more, these fitness corners offer residents a convenient and hassle-free route to fitness.

Check out our Public Fitness Corner Workout Series today for more ideas on how to use these fitness corners and their various exercise stations optimally in your own fitness routine.

D) Beach Workouts

Singapore, being an island and surrounded by water on all sides, is blessed with great shorelines and beaches along its coasts - presenting a superb environment to get in shape in the company of Sun, Sand and Sea!

And most of the props found on our beach fronts: including benches, picnic tables, lifeguard stands, sea walls, lamp posts, poles, fences and not forgetting the surrounding soft sand and palm trees - all serve as great training tools for the Creative Fitness Mind out there!

For more details on how best to utilize our beaches and shorelines for a fantastic fitness workout, do check out our Beach Workout Series today!

E) Stadium Workouts

Public Stadiums are another ever-present amenity found in Singapore - conveniently scattered across the island for easy access.

Modern and fully-equipped: from the 400-meter synthetic track to the sideline benches to the surrounding bleachers to the stadium steps/stairs, the stadium presents the perfect workout arena for the fitness enthusiast.

Check out our Stadium Workout Series today to see how we can help you to achieve your fitness goals right at your nearest stadium.

D) Car Park Workouts

Being an urban and metropolitan city, Singapore has a wide range of parking facilities. From open-air parking lots to indoor multi-storey car parks to underground parking facilities, we seem to have them all.

At first glance, a car park or parking lot may seem like a queer location for a workout, but in reality, with the right dose of fitness know-how and creativity, an empty, safe parking lot makes a great training location!

Utilizing amenities such as the parking lot space, signage boards, kerbs, horizontal floor lines etc - one can actually have a full-body workout right in the middle of a parking lot!

For more details on how best to utilize our car parks and parking lots for a great fitness workout, do check out our Car Park Workout Series today!

Conclusion

Hopefully, by now, this whole concept of Environmental Fitness has got you all excited and pumped-up over the limitless possibilities and usages of your immediate environment!!!

If you're anything like me, the next time you come across a park, a children's playground or even an empty parking lot, no longer would you look at them with the same, old way and shrug them off as mere commodities in your environment or estate; but rather, view them as your next potential exercise location!

Time to work out a good sweat in your neighbourhood environment now?

Common Fitness Mistakes And Training Misconceptions Encountered In Singapore

2014-04-17T21:26:00.001+08:00

Recently, in one of my more contemplative moments, I decided to take a trip back in time, and tried to objectively compare the fitness scene now in Singapore with that maybe just 6-8 years ago.

And what truly amazed me is this: how interest and participation in Fitness & Health have truly skyrocketed in Singapore in just these few mere years! The ever-increasing statistics of residents engaging in sports and physical activities, a mushrooming and vibrant fitness scene where practically EVERY imaginable kind, type and shape of fitness class, exercise course, event, race, competition and even training facility and venue - catering to every whim and fancy - have emerged in the country.

All in all, the evidence point to the fact that Singapore is indeed fast becoming a major Fitness Hub in the world - like it or not!

Fitness Classes Are Highly-Popular In Singapore!

However - and this is just my personal opinion - these outward physical, infrastructural and statistical upswing in the fitness scene in Singapore, do NOT seem matched to a corresponding increase in scientific fitness know-how, sound fitness philosophy, or even proper application among its residents.

Lest I may sound overly harsh in my opinion, let's consider the following observations that I have noted and made through my years serving as a Fitness Professional & Consultant in Singapore:

A) Tendency To Increase Training Resistance At The Expense Of Form And Technique

This problem has been around for as far as I could remember: simply too many gym-goers and fitness enthusiasts are still overly-obsessed with poundages, weight or resistance when it comes to strength training.

Just observe any individual performing a typical resistance workout, and you'll apt to find the form-book being thrown out of the window - sooner rather than later - in an attempt to satisfy one's EGO of handling ever-increasing loads of resistance.

As important as resistance is in any weight-training program, it should NEVER EVER precede Form and Technique - without which, serious implications such as overtraining, injuries and even death may occur.

Lifting Heavy Weights At The Expense Of Good Form Is Dangerous!

B) Preference For Training Only The Anterior Muscle Groups

The lure of VANITY has also resulted in many fitness enthusiasts today developing tunnel vision in their training - often focusing only on the muscle groups that are the most visible along the FRONT of the body (what fitness experts term the "anterior chain muscles"), while neglecting the vital posterior chain group of muscles running down the BACK of the body.

In a typical scenario, an individual would devote over 90% of his/her time and efforts on the Chest, Arms and Abdominal muscles, while conveniently 'forgetting' and neglecting the all-important middle-lower back combination group of muscles, gluteal muscles, hamstrings and calves.

Engaging in such a skewed program would ironically NEGATE whatever physical aesthetics and proportion one is pursuing in the long run (think: drooping chest, hunched back, flat butt, thin calves etc) and serve only to create further imbalances in the body and increase one's risk of attaining serious injuries in the long haul.

Only by including what experts term: Posterior Chain Training in our fitness workouts - would it help to correct many of the above faults and imbalances, and help the body to return to its proper equilibrium.

Working Only The Anterior Chain Muscles Will Result In Imbalances

C) Equating Effort (Sweat) With Progress

Frankly, I think the over-use and misunderstanding of certain popular terms in the fitness industry, such as - "Sweat It Out", "No Pain, No Gain", "Just Do It", "Go All Out" etc - are all to be blamed for this phenomenon - where one develops the FALSE notion or MYTH that the amount of sweat or effort generated during a workout would translate to an equal and direct gain in fitness progress or results!

Honestly, I've lost count of the number of times where I've come across individuals whose notion of a "Great Workout" is one where they claimed to have lost "buckets of sweat" or felt "wrung-out" or "shattered" or even "totally sore"!!

Sorry, folks. But let's get ONE thing straight - once and for all.

The amount of perspiration that you have lost and your sense of overall general fatigue and even your degree of muscle soreness are NOT accurate indicators of your workout performance or your progress!

These are merely temporal side effects influenced by a variety of factors, including: the temperature and humidity of your immediate environment, your hydration levels, your recovery abilities, your mental focus on that day, or even the amount of sleep/rest you got the previous night before etc etc .

Exercising To Fatigue Is Not Necessarily A Sign Of Progress!

D) Neglecting The Vital Components Of Stabilization, Mobility, Recovery And More

In my opinion, too many fitness enthusiasts still train in a VACUUM today - whether they know it or not.

Meaning, some train purely for aesthetic changes - with absolutely NO notions or regards to functionality or skill transferability; while others train solely for very specific fitness components (e.g. training for either Strength OR Flexibility OR Endurance) to the exclusion of other fitness components.

Whichever of the above scenarios you look at, both, I feel, are equally off the mark, erroneous and dangerous.

Think about it: Fitness encompasses MUCH MORE than just those few components listed above; it includes many others such as Mobility, Stabilization, Recovery, Balance, Coordination etc etc.

Every single one of them is a VITAL component of an all-rounded, balanced fitness lifestyle, and should be given EQUAL weightage when it comes to training.

Yet, sadly, so many of us simply do NOT bother to engage them in our workouts, preferring to do only what appeals to us, or what is deemed popular or acceptable, instead of what is NEEDED!

In fact, neglecting any of them will only seriously jeopardize our overall fitness progress over the long run, and negate whatever fitness gains we may have achieved over time.

The solution to the above is to partake in what fitness authorities would call Holistic or Integrated Training - where ALL components of fitness are equally emphasized and worked upon. This will ensure equity and all-roundedness in any fitness regime.

Stability Training Is Important For All-Round Fitness

E) Relying On Popular Media For Fitness Guidance

With the advent of the Internet Age, more and more people are now turning to YouTube, Facebook and other popular social networking sites to get information on fitness.

Unfortunately, as we all know, the World Wide Web has always been - and still is (and perhaps even more so) - a deep PIT of unseen, lurking dangers .... so much so that most fitness (mis)information found on it, are at best: mediocre, questionable, unfounded or biased; and at worst: downright unreliable, inaccurate and even DANGEROUS!

The last thing you, me and anybody else would want is to bank our entire fitness success and progress on some face-less, online, pseudo-expert's idea of fitness training!

The advice to counter the mass of fitness (mis)information on the Internet is this: always seek to EDUCATE yourself first, by:

1) accessing and reading scientific exercise journals and serious health publications as a start - by the way, we are NOT referring to those off-the-rack, ad-laden, bare-bodied "fitness/health magazines" we find all over newsstands nowadays - many are just as BAD, if not WORSE - than the stuff you find on the Internet,

2) enrol yourself in short academic courses on holistic health, fitness, nutrition etc, - and no, you don't have to consider changing jobs to be a personal trainer or fitness coach in order to do that too,

- BEFORE actually accessing all the Internet videos, audios, images and what-nots - so that you are equipped with sufficient knowledge to separate the chaff from the wheat.

Alternatively, do seek out any reputable and qualified fitness sources here in Singapore in order to verify or clarify any doubts you may have regarding what you read/see/hear on the Internet.

Internet Mis-Information Can Jeopardize Your Fitness Progress

F) Relying On Fellow Gym-Goers For Fitness Advice

Many times, we have the WRONG notion that just because someone who is in a Better Shape than us, or who is Stronger than us, or who simply Seems To Be More Knowledgeable than us when it comes to exercise and training, is necessarily someone worthy to seek advice from.

How wrong we are! In fact, this is often a classic case of where Appearances Flatter To Deceive!

In this scenario, the person concerned - usually a fellow gym-goer or exerciser - while seemingly knowledgeable when it comes to training his/her OWN body; in reality, may have absolutely NO CLUE whatsoever - when it comes to the health, fitness and bodies of OTHER people!

More crucially, he/she may NOT even possess the basic credentials nor formal education to be able to guide and to coach us safely and correctly in our fitness pursuits!

As such, don't ever make the fundamental mistake of treating your gym buddy, your workout partner or your fellow gym-goer as a TRAINER, COACH or MENTOR.

Keep the relationship simple, straightforward and the way it is meant to be: he/she is just someone to accompany you in your training regime, to buddy-up for certain exercises, and at most, to shout words of encouragement to you or spot you with a heavy weight as and when the need arises.

Other than that, ONLY you - and perhaps, your personal doctor, fitness trainer or health coach - should be the ONLY other persons you should ever trust and seek - when you need professional advice on your health and fitness matters.

A WRONG Training Partner Would Do More Harm Than Good!

In conclusion, most, if not all, of the above fitness mistakes and training misconceptions can be AVOIDED if we bother to put in some effort and time into educating ourselves, into searching out the right sources of information, and in seeking out reliable and reputable professional fitness guidance when we need them.

What Does Core Training Mean To You?

2013-12-23T20:45:00.000+08:00

To me, the Human Core has always been one of the most fascinating and intriguing areas of study in exercise science.

And despite having been involved in the fitness industry here in Singapore for well over a decade, I still find the subject of Core Training or Core Fitness wildly exciting and pretty amazing.

The Kettlebell Swing - A Great All-Round Core Exercise

As a fitness professional, I have been privileged to been exposed to the many different concepts, interpretations and understandings of what constitutes the Human Core and the varied types of training modalities associated with that area.

Unfortunately, most of this knowledge is NOT readily available to most of the general population - at least not here in Singapore - based on the numerous misconceptions, fallacies and erroneous training methods that I encounter frequently among members of the general public and the gym-going majority. It just seems that every other person that I come across is either misinformed, confused or simply ignorant over the whole issue of core fitness out there.

So let's see if we can make things a little bit clearer here .........

Well, firstly, what is the Human Core? Without going into the deep technicalities and terminologies associated with it, the Core is essentially made up of a large, complex group of muscles running along the - front, back and sides - of the human torso and spine. These muscles are responsible for supporting and stabilizing our entire back, spine and shoulders, and help us practically in all aspects of our daily existence: from our posture, to our balance, to our movement, to our day-to-day physical activities, and on top of these, they also play a crucial role in injury prevention.

The Overhead Barbell Press - Another Great Movement For The Human Core

How then should we best go about training the core? This is where differences in opinions and approaches arise even from among the most seasoned fitness experts and authorities from around the world.

For me, in line with my professional fitness philosophy and approach, I adhere to the school of thought that the Core Should Always Be Trained As A Single, Inter-Connected Unit Of The Body, due to the complexity, inter-related and integrated nature of the various core muscles.

In other words, when we train the core, we should literally FORGET about small, isolated movements like crunches or sit-ups, and instead think along the lines of big, compound dynamic movements like Deadlifts, Wood Chops, Farmer's Walk, Squats, Overhead Presses, Roll-Outs etc, complemented with selected full-body static drills like the 4-Way Pillar Move (Plank, Side Plank - both right & left sides, Hip Bridge etc).

The Standard Plank - A Static Move To Work The Core Muscles

I also firmly believe that the core should always be worked through a wide range of movements, planes and angles, using as many different kinds of functional equipment and tools as possible (examples: bosu balls, stability balls, suspension trainers, kettlebells, medicine balls etc)

Indeed, training the core can be pretty complex, scientific and multi-faceted - even to the initiated, what's more to those who are uninitiated.

No wonder so many of us out there are intimidated and confused over how best to go about working our core optimally.

If you are one of them, and your core health is really a primary concern for you, fret not. I suggest you do your part first: by reading up as much as you can about core fitness from reliable and reputable sources such as: scientific publications, exercise science journals, academic papers etc........

The Farmer's Walk - An Underrated But Excellent Core Movement

And then, feel free also to check out our Core Fitness Services and Core Training FAQs Section to see how we can help.

Remember: Core Training is BOTH a Science and an Art. As such, it has to be approached from BOTH a scientific perspective as well as from a personalized angle in order to bring about permanent transformation and lasting results.

Best Fitness Tools For Gym-Free Fitness Workouts

2013-06-24T17:09:00.001+08:00

For those who have been actively following my blogs, you would have known by now that I am a strong advocate of gym-free fitness training and mobile fitness workouts here in Singapore.

In so much that for all the fitness programs that I conduct here locally in Singapore, I always strive to adhere to 3 main guiding principles. These are:

the scientific use and application of Body Weight Training principles (the concept of your body being your GYM),
the creative use of everyday environmental objects around us in fitness training - an approach I term - Environmental Fitness Training, and
the proper utilization of Portable, Functional Fitness Tools for variety, zest and added dimension to any workouts.

For the purpose of this blog, I'll be touching on the last principle - the proper and creative use of functional mobile fitness tools in any training program.

Portable Fitness Equipment For Gym-Free Training

As a matter-of-fact, portable fitness equipment form a large part of my training programs here in Singapore.

And in order to make sure that I am indeed truly equipped with the BEST, with the "cream of the crop" of portable tools , I have in place a system of checks and criteria when selecting fitness tools for use with my clients.

Basically, these fitness tools have to satisfy the following criteria:

Portable in nature (pretty obvious, since our philosophy is training in an "out-of-the-gym" context: with primary emphasis on in-home training and outdoor fitness workouts. Hence, all equipment must be pack-able and carry-able in any heavy-duty bag)

Functional in use ( they got to be able to replicate specific movements used by my clients in their physical activities and pursuits)

supports Total Body Workouts ( they must be effective for integrated, full-body workouts, in line with our fitness philosophy)

And from my years of running around, conducting these mobile-based fitness programs across Singapore, I've come to realize that the following fitness tools best suit our Gym-Free Approach, besides satisfying all the necessary criteria as listed above:

A) Resistance Tubings And Exercise Bands

Tubings and bands are two of the most affordable and adaptable training tools you can possibly find anywhere. With their unique elastic properties, varying resistance levels, and ability to work in multiple planes of movement, resistance tubings and exercise bands are simply perfect for total body functional workouts. Add to that their low cost, portability and convenience, you won't find it hard to see why they are one of my all-time favourite bring-along fitness tools for clients' workouts.

Resistance Band Workouts Are Functional And Effective

B) Suspension Trainers

Another one of my favourite training tools has got to be the Suspension Trainer. So named because it leverages upon our own body-weight and gravity - via a system of suspension- to engage our bodies in functional movements and total body exercises. And the great thing about suspension training is that it is extremely versatile: by a mere change in your body position, you can either increase or decrease the difficulty level and/or intensity of any given exercise in a blink of an eye. As such, it benefits clients of all fitness levels (from beginners to pro athletes), on top of having the added advantage of engaging our CORE at all times. Its ease of set-up, and endless range and angles of movement, also add to its attractiveness as a great training tool.

The Suspension Trainer Is Great For Full-Body Workouts.

C) Medicine Balls

Medicine balls also rank among one of my favourite training tools. Versatile, portable and convenient, medicine ball training helps to make workouts fun, interactive and effective for all types of clients - regardless whether they're beginners or serious athletes. Superb for total body conditioning, medicine balls also have an added advantage over other training tools: in that they can be thrown or slammed, thus making them great for power training and for developing all-round explosiveness.

Medicine Ball Training Can Be Conducted Anywhere

D) Kettlebells

The kettlebell is another extremely versatile and portable tool that can be used for all-round fitness development. As kettlebell training uses virtually the entire body for every single movement pattern, it is a great functional fitness tool to use for developing strength, endurance, balance, coordination and overall fitness. Even with just one single kettlebell, you can still get an intense and effective workout from it by tweaking and adjusting the various training variables surrounding it.

There you have it. My list of favourite portable fitness tools for a gym-free training approach.

Of course, there are some other portable, mobile training tools out there in the market that I did not mention above, which may also serve as great training tools for total-body fitness workouts.

However, in my humble opinion, the equipment mentioned above are probably some of the BEST, if not the BEST, tools for the purposes of our gym-free fitness programs.

Till the next time, take care and GOD bless!

Cheers,
Rick Wong
Singapore Fitness Coach

http://www.Body-By-Rick.com

NOT Your Typical Singapore Fitness Trainer

2013-03-06T18:15:00.003+08:00

Whenever I tell people that I'm a professional fitness trainer here in Singapore, what usually come to their minds and their basic assumptions would be:

1) I must be one of those - huge, bulky and heavily-muscled trainers - out there,
2) I must be working in a typical commercial gym setting,
3) I must be training my clients using conventional gym machines and other latest 'hi-tech' gadgets,
4) I must be utilizing a "body-part" system or "body-building" philosophy in coaching my clients, and
5) I must be selling health supplements on the side to supplement my income (pardon me for the pun) ..... etc etc

Well, in truth and in reality, NONE of the above really describes me ........

You see, to be quite honest, I'm actually quite the antithesis of most of the fitness trainers or coaches you would find here in Singapore.

Although I have to state emphatically that I did not intentionally set myself out to be unconventional or different, somehow, a combination of fortuitous circumstances, together with my personal take on fitness, understanding of exercise science principles and human movement concepts, coupled with my personal life and business philosophy, brought about this difference .......

So much so, that I'm now pretty much, more or less, known as "that mobile trainer/coach in Singapore" or "that gym-free guy in Singapore" within the fitness circles here locally - a tag that I'm pretty comfortable to hang around my neck as long as it serves the greater good of fitness here in Singapore .....

As to how I'm un-conventionally different from my fellow fitness professionals:

Firstly, I am neither huge nor bulky nor heavily-muscled.

In fact, with my relatively small bone structure and frame, coupled with my personal conviction on training only for All-Round, Integrated Functional Fitness - above all else - my physique has evolved over the years to become the lean, athletic-looking type rather than any of the above. In fact, I intentionally resist putting too much muscle bulk on my frame these days - so as not to compromise my day-to-day fitness performance in areas such as agility, speed, balance, coordination and dexterity.

Secondly, I have NEVER worked in a typical commercial gym setting, neither do I own a gym nor aspire to set-up one.

As a matter-of-fact, I conduct most of my fitness sessions and training at client-determined, out-of-the-gym locations - such as in my clients' living rooms, balconies, home garages, and even in the occasional basement/attic etc, and also in the Great Outdoors - in parks, gardens, along beaches, in parking lots or just about any empty space that we deem "train-able". In fact, I would go so far as to make it my personal goal to wean each and every of my clients away from a gym setting - so that they can truly get in touch with their bodies, and learn how to manage, move and maneuver their bodies the way Nature intends them to - functionally, naturally, multi-directionally, multi-planarly and in an integrated fashion ..... .

Outdoor Stair Sprints - One Of The BEST Ways To Get In Great Shape

Thirdly, I eschew most forms of technology and machinery when it comes to training.

This includes all the latest chrome-plated, eye-pleasing "hi-tech"contraptions found in today's modern gyms. Frankly, in my opinion, most of the gym equipment we see around us are fundamentally flawed and virtually useless. In fact, many are just mere eye-candy - nice to look at but serve ultimately little if any constructive purposes for scientific fitness training (For a more thorough treatment on this subject, you may like to check out my earlier blog entry entitled "The Problem With Singapore's Gyms And Fitness Centres") Hence, I always make it a practice to announce to all my prospective and current clients that one of the main pre-requisites or conditions for acceptance into my training program would be an agreement to be trained using ONLY real-world, functional fitness aids/tools, like: suspension straps, medicine balls, ropes, exercise tubings/bands, kettlebells, free weights (weight plates, dumbbells, barbells, etc) and other environmental tools (everyday objects like: park benches, tree branches, stairs, slopes etc )

Outdoor Bench Work - Another Great Way To Get In Shape

Fourthly, unlike many other fitness trainers, I do NOT favour a "Body-Part" or "Body-Building" Approach to training

While the "Body-Part" approach (training as in: "Chest & Shoulders Day", "Back & Arms Day", "Legs & Abs Day" etc) may have been highly-popularized back in the 80's, 90's and even early 2000's, the latest findings and research emanating from exercise science labs and sports performance fields have pointedly proved that this approach has serious limitations in today's scientific training environment. Personally, I favour an Integrated Approach coupled with elements of Functional Training, Movement-Based Training, Metabolic Training and High-Intensity Interval Training whenever training my clients; regardless whether their goal is to: build lean muscle mass, burn body fat, enhance sports performance or develop all-round functional fitness. In fact, the above combination has helped many of my clients transformed their bodies and changed their lives for the better.

Metabolic Training With Kettlebells Build Serious Strength & Muscle

Finally, supplement sales are a strict NO-NO to me.

Much as I'm trained in sports nutrition, scientific supplementation and other fitness dietary principles, I always make it a point to give only general suggestions as to what supplements would be useful in pursuing one's fitness goals. And then leave it to my clients to purchase their own supplements from their own sources. At no time would I ever consider selling supplements or even recommending certain "brands" to my clients. Yes, I know I'm probably missing out on a large "profit cache" (as in commission sales), but to me, my professional, ethical and moral obligations to my clients come first.

Yes, I'm aware that many (both within and without the fitness industry) consider me quite a Maverick here in Singapore.

But, frankly, it does not bother me a bit - simply because all the above is how I TRULY think and how I TRULY feel fitness training and running a fitness business should be.

And since it is also turning out to be the very BEST thing for my clients, I'm more than happy to wear this hat for as long as possible.

Mid-Life Fitness Training: Views From A Middle-Aged Singapore Personal Trainer

2012-10-31T19:44:00.000+08:00

It has been almost 3 years since I officially reached and crossed the middle-age point of life (usually defined as being 40 years and above here in Singapore).

Thankfully, I have managed to retain most of my fitness, youthfulness and vigour (I've been told by some quarters that I can still pass myself off as someone in the early 30's or even in the late 20's; and I think my current fitness status is still comparable to someone in the mid-to-late 20s or so) - thanks in a large part to God's grace in my life, the active and rugged fitness lifestyle that I lead, and of course, the good genes that I've inherited from my parents .....

Me - warts and all, coming up to my 43rd birthday in a few months' time

Whatever it is, I'm incredibly thankful that up to now, I'm still in a position to pursue my passion in fitness both in my personal and professional life.

As I continue to look forward to life in my mid-forties and beyond, I can't help but notice that my overall fitness philosophy, perspectives and training approach have all drastically evolved through the years.

From someone who started out dabbling in bodybuilding and resistance training for fun more than two decades ago, to becoming a full-fledged fitness coach dedicated to providing mobile fitness and gym-free fitness to clients in varied and innovative settings, I've seen and experienced my fair share of life experiences in this relatively short fitness journey.

The following are some of my very own personal observations, lessons and experiences that I've learnt in my fitness journey so far:

1) Listening To My Body More

With the additional years clocked in, I've realized that it pays to listen more attentively to the signs and signals that my body sends out to me from time to time; and to tweak my training variables in accordance to how I feel from workout to workout. No longer do I "bash" my body with brute force as if there is no tomorrow, (not that I don't train hard any more, because I still DO. In fact, I still give 100% in intensity in most of my workouts) but I've learned to tamper my exuberance for training with a dose of wisdom, self-control and moderation. Also, rest, recuperation and recovery have become the 3R's that I've truly learnt to embrace and appreciate in my current mid-life situation.

2) Having More Realistic Fitness Goals

With age, I've also learnt to become more realistic with my fitness expectations. Though I still keep myself pretty much in great shape, maintaining a healthy body fat percentage of around 12% - 16% year round, I'm no longer fixated with superficial goals such as: attaining a super-muscular, "for-show-only" physique, or having clearly-defined "6-Pack Abs" just so to impress others, or even aim for unrealistically low body fat percentage (anything less than 10% - which is actually unhealthy in the long run). Fitness to me now - is being in good enough shape to carry out my day-to-day fitness duties effectively and efficiently as a professional fitness trainer and coach in Singapore, while still having a physique that motivates and inspires confidence in my clients.

3) Being More Open-Minded To Various Training Methods

From being someone schooled in bodybuilding philosophy, steeped deep in its culture and practices, and who ardently carried out "isolated muscle-part" training in the earlier part of my life; to become one who embraces and preaches Integrated, All-Round Fitness, I've since learnt the importance of training for TOTAL fitness as opposed to "isolated" fitness. I no longer subscribe to the concept of "building muscle purely for muscle's sake" or "looking good purely for looking good sake". Instead, I've learnt to open my mind to embrace the importance of training for ALL fitness components, elements and attributes. I've also learnt to glean and fuse the best practices of different training methodologies to form my own unique amalgamation of training methods - with COMPLETE fitness in mind. And that's why in my fitness sessions with clients, I've constantly incorporated elements of body-weight drills, athletic movements, plyometrics, gymnastics, kickboxing, and even dance aerobics into training sessions to constantly challenge and push my clients on while helping them to attain their fitness goals. Also, I've learnt the importance of using as many different types of functional training aids (such as medicine balls, suspension trainers, kettlebells etc) in my workouts with clients, to bring about new training responses and results.

4) Greater Empathy For All

With age and experience, I've also gained a deeper understanding of human nature and greater empathy for all the different types of fitness clients who come to me with their respective fitness needs. For instance, I've learnt how to relate better to younger, more fun-loving clients (having worked with kids/teenagers and having 2 of my own), to working with young mothers struggling with post-natal fitness issues (having seen my wife though 2 pregnancies), to empathizing with those struggling with middle-aged weight gain (being in the same mid-life status as them) and even catering to the older adults/senior citizens' fitness needs - many who come to me with their assorted aches, pains and other medical symptoms. Somehow, mid-life does have a miraculous way of opening one's eyes and heart to those around us in a truly fascinating way.

5) Serving As A Motivation And Inspiration

I'm still working on this one, but I certainly hope that my fitness philosophy, approach and lifestyle will strike a chord with those whom I come into contact with, and will allow me to serve as an inspiration and motivation to all even long after I'm gone. Now, more than ever before, I'm absolutely convinced that a Natural, Functional approach to Total Fitness - is THE way to go - regardless whether ones ultimate goal is weight loss, building lean muscle mass, optimizing sporting performance or just enhancing general fitness. I look forward to the day when my passion for fitness will eventually rub off on a greater number of people here in Singapore so that more can truly benefit from it.

As a middle-aged personal trainer and fitness coach, I'm more than aware that there is still so much more to learn about life, exercise, fitness and nutrition out there.

And God willing, I will continue to learn and grow - both professionally and personally - as much as I can, for as long as I can.

Do wish me all the best in my fitness and life journey ahead, and all the BEST to each and every one of you too!

Warmest Regards,
Rick Wong
Singapore Fitness Professional
http://www.Body-By-Rick.com

Fitness Training Dilemma: Aesthetics, Function Or Both?

2012-09-17T20:22:00.003+08:00

Having had the privilege and honour to work with a large diversity of fitness clients throughout my 10-over years as a Fitness Coach and Personal Trainer in Singapore, I dare say I have encountered almost every conceivable fitness request out there (barring perhaps the most bizarre ones!!!).

If I were to freely generalize, my clients may be grouped generally into 3 main categories:
1) Those who come to me for purely aesthetic reasons,
2) Those come to me for functional (practical) reasons, and
3) Those who come to me for a little of both.

For those who seek out our fitness services for purely aesthetic reasons, are the individuals who are usually dissatisfied with how they look - their outward appearance and bodily-aesthetics - and are looking to transform themselves into a BETTER version of who they are now - usually into the ideal figure or physique that they have in mind. Many of these clients choose either an integrated weight-loss approach, a toning/shaping approach or even a specialized muscle-building program.

Your Choice: Training For Aesthetics Or Function

On the other hand, those who seek us out for functional or practical reasons are usually those acting on their doctors' advice based on certain heath/medical conditions, or those who need specialized training for sport performance purposes, and those who need to sit for vocation-related fitness tests and physical assessments (such as IPPT, NAPFA, BMT etc etc )

Of course, they are also some who fall somewhere in-between the above 2 categories and who come to us for a little of both.

Whatever it is, every single request or fitness need is deemed IMPORTANT and VALID, and is thus treated with utmost seriousness, respect and confidentiality.

At this juncture - I risk going out on a limb here - but in my personal and professional opinion, I dare say that BOTH aesthetics (outward appearance) and function (day-to-day fitness performance ) are equally IMPORTANT. In fact, I would like to think that one cannot do without the other, and vice versa.

Just pause for a moment and think about it: what's the point of looking good (aesthetics) but seriously lacking in simple everyday fitness skills (function)? Likewise, what's the use of having brute strength or superhuman endurance (function) but having a physique that you yourself can't even be proud of (aesthetics)?

Fortunately, with an integrated "out-of-the-gym"approach, or what I call a holistic multi-disciplinary approach, we are usually able to spare our clients the dilemma of choosing one over the other - as our unique approach is more than able to merge both aesthetics and function into a Holistic Balanced Program that allows our clients to enjoy the BEST of both worlds!

You Can Look Good & Be Strong At The Same Time!

So, when I train my clients nowadays, even when we may seem to be focusing on the aesthetic elements, I always make sure that we are also essentially working on the functional element at the same time. And similarly, when building up my clients' functional performance, we also work simultaneously on the area of overall aesthetics too!

In fact, many people are often surprised by how scientific, methodical and systematic an Integrated Fitness Approach can be - compared to many other commercial fitness programs out there.

Starting from the initial planning/designing stage, right up to the actual implementation stage of the fitness program, we not only customize everything right down to the smallest detail for each client, but also make sure that on top of achieving their tangible fitness goals, our clients will also walk away with a host of other intangible benefits from our program.

And this is what I believe to be the REAL difference that we make to the lives of our clients - day-in, day-out.......

To find out more about our fitness programs, do feel free to visit http://www.Body-By-Rick.com today!

Fitness Training When Vacationing Or Traveling

2012-07-12T19:12:00.001+08:00

The recent Singapore school holiday period served up a great opportunity for me to practise what I always preach - in terms of fitness programming and working-out while traveling.

Being a great believer in improvised fitness programming - training WHEREVER you are - (especially with regards to vacation travels or while on the roads), I certainly relished the opportunity to put into practice what I always share with my clients in my Travel Fitness Program ....

As it is, during the recent June holidays, as part of our "Bi-Annual Family Get-Away" ritual, my wife and I decided to bring the kids over to neighbouring Malaysia - Genting Highlands - for a cool retreat, away from the sweltering heat that had engulfed Singapore for the past few weeks.

Aerial Overview Of Genting Highlands As Seen On A Post Card

Though the trip was for less than a week, still I knew I had to get my travel workout routine planned out so as to make the best use of the time available.

Faithfully referring to my trustworthy pile of travel fitness notes, I designed and planned a fitness workout program that I felt would be workable under the specific conditions, and could be taken along and performed easily - without any equipment, and without eating too much into our family vacation time.

Initially, part of my ambitious plan involved getting out of the Genting Resort area and tackling the winding slopes of Genting Highlands - with Interval Runs, Hill Sprints and other Outdoor Fitness Drills.

However, after doing some research on the Internet (which revealed an unfortunate number of fatal accidents along the treacherous Genting stretch) - I decided to ditch my initial plan in favour of something less risky and more "family-friendly".

And hence - my plan for a Totally-Indoor Hotel Workout Routine - was hatched.

Confidently armed with my travel workout program, backed with my professional knowledge in fitness training, I was prepared to kill two birds with one stone : work my body to the max, while still getting to enjoy some quality time with the family during the vacation.

Unfortunately, as we all know, things generally do NOT always turned out as planned........

From constantly having to adjust and modify our schedule to cater to the kids' incessant and increasing demands for more adrenaline-pumping rides, activities and other fun-filled stuff at the Genting Theme Park ( and there are many of these, to be quite honest), to having to live up to my promise to do "some" holiday shopping with the wife, as well as other little hiccups that happened along the way (including my workout shoes suddenly breaking-apart with no prior warning) - before I knew it, half the vacation time was gone!

Me with the kids after a game of "Catch" at the Hotel's Outdoor Garden

Fortunately, instinct (or perhaps an innate fear of de-conditioning ) kicked in, and I had to convince myself to squeeze in a workout no matter what.

Without going too much into specific details (i.e. rep schemes, tempo, actual exercise sequencing etc) the following is a gist of what I finally managed to do right in the comfort of our hotel room - totally equipment-free:

Hotel Room Workout Program

After an initial full body warm-up for about 5-min, I dived straight into the following:

Wall Squats (incorporating static holds)
Burpees
Door Pull-Ups (with towel draped over bathroom door of hotel)
Jumping Jacks
Decline Push-Ups (with feet elevated on luggage bag)
Mountain Climbers
Plank
Side Bridge

All-in-all, I managed to squeeze out 3 rounds or 3 full circuits of the above stuff.

And guess what?? At the end of it all, I actually felt pretty GOOD - both physically and emotionally!
Not only did I get manage to get a Full-Body Workout and a great PUMP all over, I also worked up a good sweat, got my heart rate well up, worked off some travel stress, and flushed my system full with endorphins and other feel-good hormones!!!

And more importantly, I got the immense satisfaction of having got my workout done during the trip (although it was still less than what I originally planned)!

The kids getting a "workout" too, with a run-along at an outdoor maze

As my above experiences showed, workouts SHOULD, CAN and ARE entirely possible for anyone contemplating vacation or travels - as long as you have deliberately factored in time for exercise, and are committed enough to see it through.

Like it or not, there are going to be unforeseen circumstances, trying situations and other hiccups that will threaten to derail your workout plan, or even force you to modify or adjust your expectations....

But still, if you are committed to your exercise regime, and disciplined enough to see it through, you are bound to get something done during your trip - Guaranteed!

For those who want to know how to get MORE out of their vacations and travels, and would like to learn how to program their own fitness regime or exercise routine while on the roads, please feel free to check out our Travel Fitness Services.

Equipped with the right knowledge and skills in travel fitness, you'll never have to fear your exercise routine falling-apart again, or your fitness and body tone deteriorating, just because of another overseas trip....

And guess what? Your vacations and travels are also going to be much more meaningful, more productive and more satisfying than ever before.

All the BEST!

Yours-In-Fitness,
Rick Wong
Singapore Fitness Blogger & Exercise Professional
http://www.Body-By-Rick.com

Mother's Day Thoughts: Fitness And Parenthood In Singapore

2012-05-11T17:28:00.001+08:00

I may be dead wrong, but from my observations, I have noticed that parenthood often seems to sound the death knell of one's fitness goals and aspirations for the majority of women and men here in Singapore.

From time and again, I've noticed in quite a number of friends, acquaintances, relatives and even clients - how parenthood often has a profound NEGATIVE impact on their fitness pursuits.

From individuals who once pursued fitness relentlessly and single-mindedly, to become people who view fitness with an air of indifference and malaise once the kids start to come ...... the transformation is often drastic and startling.

Not too sure if this is symptomatic of other cultures and countries too, but here in Singapore, personal fitness really does seem to take a backseat to the family, in one way or another.

And as a parent and father of 2 young kids (aged 6 and 9) myself, I can't help but nod in agreement sometimes whenever my clients complain to me how challenging it is to stick to a regular fitness regime with the demands of their kids and families ....

And speaking from personal experience, I can't help but agree that it IS indeed challenging sometimes to think about training and exercising when one has to juggle the needs of our children - be it their schoolwork, their daily commuting to-and-from school, their occasional sniffles and niggles, their relentless demands and their constant whining.... in fact it gives me a headache just writing about these!!!!

Frustration And Stress Are Typical Moments In A Mother's Life

And in our Singapore context, it is often the mothers who end up getting the short end of the stick - as the majority of them often still wind up being the main caregivers of their kids, as fathers are still predominantly the main bread winners (though this is fast-changing) in our largely Asian society.

With this mind, I think it is even more important for mothers to make time for themselves, to invest in their own heath, fitness and well-being, so that they are can always give their very best to their families.

Because if mums don't take care of themselves, how in the world are they ever going to take care of their loved ones???

A Young Mother Who Knows How To Take Care Of Herself

And for those of us who have elderly or senior-aged mothers/wives in our homes, general fitness and well-being have even greater implications, since even the so-called Golden Years are themselves often marred by aches, pains, ailments and disabilities.

So, regardless whether you're a young or not-so-young mummy, fitness and a healthy lifestyle should always be a MAIN priority in your life.

And over here, I would also like to take this opportunity to exhort ALL husbands, sons and daughters (myself including) to also do our part, and do all we can to encourage our mums and wives to lead active and healthy lifestyles.

Give them all the necessary support and encouragement so that the Mother and/or Wife can be free to pursue her very own fitness dreams and goals - even if it means that we may have to do the dishes every evening, put in the laundry every other day or babysit the kids from time to time..

Working-Out A Sweat Does Mum A World Of Good!

And with Mother's Day just round the corner, you may just want to give mum or your wife a pleasant surprise by signing her up for some personalized training sessions, or enrolling her in a group exercise class, or perhaps even inviting her to join you in your own fitness pursuits or physical activities.

Whatever it is, use this year's Mother's Day to get your mum/wife to start investing in her own fitness and well-being..... because she is WORTH it !

And before I forget, here's wishing all the mothers in the world a WONDERFUL and BLESSED Mother's Day 2012 !

P.S. Like to give your beloved mother/wife a head start in her fitness pursuits? Check out our Special Mother's Day Fitness Promotion now!

Use Of Stairs In A Gym-Free Fitness Program

2012-04-20T18:24:00.001+08:00

To most people, a flight of stairs is just THAT - an environmental object that can be used to take you from a lower point to a higher point, or vice versa.

But to a fitness professional and a gym-less training advocate like myself, I like to see beyond the humble usefulness of stairs in our daily lives to something more extraordinary, to something that can be surprisingly and tremendously useful to the average man/woman who wants to lose weight, fight flab, increase speed or agility, or to simply improve overall fitness!

Stair-Training: A Great Form Of Fitness Workout

Frankly, in my personal opinion, I think that stairs training has been greatly over-looked by the Singapore fitness community at large - even by us, the so-called gym-free brigade.

Perhaps it 's due to the fact that stairs are such common place environmental objects that few if any, really pay much attention to them, much less even think of using them as a fitness training tool.

Or perhaps, it's also due to the fact there is a lack of scientific information out there on how to properly conduct stair-based fitness programs.....

Whatever it is, stairs training - if properly harnessed - can indeed be a SUPERB tool to help you hone your physique and accomplish your fitness goals.

As most of my trainees and clients can attest, I have always been a strong advocate and prescriber of stair exercises throughout these years - using them not only to condition athletes, but also sedentary adults, housewives, office executives and even MYSELF....

And the BEST part of it all is: stairs-training is simply just so very convenient!

Just think about it for a moment - STAIRS can be found practically anywhere here in Singapore - from your office buildings, to your private apartments, to outdoor stadiums, to multi-storey car parks, to even HDB flats...... etc

Stairs Can Be Found ANYWHERE - Such As A Public Stadium

So, there is simply NO excuses as to why one shouldn't utilize stairs as a fitness tool.

Also, stair-training need not be all boring and one-dimensional as most would think so......

Do you know that there are actually TONS OF MOVEMENTS that you can do on a flight of stairs - besides just running up and down them????

For example, you can HOP - either one-legged or two, move SIDEWAYS up the stairs, or LUNGE your way up, or perform CROSS-OVERS as you go up, or even BEAR-CRAWL up the stairs and then CRAB-WALK down them ..... and that's such a few off-hand examples to get going!!!!

Stair-Hopping: A Great Way To Build Power & Agility In The Lower Body

Anyway, my point is this: Stairs Training can be extremely INNOVATIVE, FUN & EFFECTIVE - if, and only if, you know how to incorporate them properly and scientifically into your fitness program .....

For more information on stairs-training and how it can be customized to suit your needs or integrated into your fitness program, please feel free to contact us or visit our website at http://www.Body-By-Rick.com