About Me

Husband. Father. Son. Singaporean. And of course, Fitness Professional. The 5 most apt descriptions of myself.

Career-wise, I have been in the fitness industry for over 20 years now, multi-tasking as a Coach, Trainer, Consultant, Mentor and Writer.

Image of Rick Wong in an outdoor setting.

My specialties are: 1) working with the mid-life, seniors and older adult population here in Singapore, helping them to achieve their health and fitness goals, and managing their chronic medical conditions via proper exercise prescription, dietary recommendations and lifestyle changes, and 2) working with postpartum women to resolve their common postnatal fitness needs such as: weight loss, core re-building and general physical recovery.

My other professional engagements include: business mentorship services for fitness professionals, consultancy services for fitness start-ups, and provision of fitness content and write-ups for health/fitness businesses.

Image of Rick Wong with his wife and soulmate.

On the personal side, I have been happily married for over 20 years now to my university sweetheart, and we are blessed with an older girl and a younger boy - both blossoming faster than we can ever imagine into fine young adults!

During my free time, I enjoy dining-out with my family, exploring places of attraction within and without Singapore, catching-up on my readings, enjoying bouts of solitude and silence in the great outdoors, and of course, working on my very own fitness!

To connect with me, please email me at:

contact@body-by-rick.com or

contact@rickwongfitness.com

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

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 ow...

Functional Fitness Tools For The Older Adult And Senior Population Groups

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 fun...

Improvising Your Home Workouts With Common Household Objects

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...

Essential Fitness Movement Patterns For Older Adults And Seniors

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 lif...

Fitness Mistakes Commonly Made By Mid-Life And Senior Adults

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. 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...

Non-Running Cardio Drills For Older Adults And Seniors

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 recommen...

Empowering Seniors: The Importance of Power Training for Older Adults

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 P ower Training . Essentially, power training is s trength-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 ...

The Greatest Fitness Lies Of All Time

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. Howeve...

The Problem With Singapore's Gyms And Fitness Centres

Hi folks - New Year greetings and blessings to each and every one of you out there. It's 2012 - and this is my first blog entry for the year coming to you straight from the Republic Of Singapore. I would like to start the year by looking at some of the issues plaguing many of our local Singapore gyms and fitness centres nowadays. As most of you know, the fitness scene in Singapore has sort of EXPLODED in the last couple of years, and everywhere you turn, you could practically see gyms, fitness centres and exercise studios mushrooming across the nation. Unfortunately, this exponential growth in the gym business has also led to the propagation and valorization of gym training through rose-tinted lenses - while ignoring the beauty and effectiveness of other non-traditional fitness approaches - such as outdoor fitness training - that are equally, if not more, effective. To be honest, many of these folks promoting ...

Home Workout Tips For Stay-At-Home Mums

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, was...

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