I HATED Exercise!

May 2010. This was me at the 'peak of my fatness'.

Notice my double-chin and pot-belly. Overweight, ate junk food, hated to sweat, exercise and get off my chair.

My "Dad Bod" 9 Years Ago

"Dad bod" is a male body type that is best described as "softly round." It's built upon the theory that once a man has found a mate and fathered a child, he doesn't need to worry about maintaining a sculpted physique.

There's nothing wrong for a loving family man to have a "dad bod'. But if this physique is causing us to feel sluggish like a sloth - and worse - undesirable medical side effects on our long-term health, like weaken muscles, cancer, heart attack, high-blood pressure, hypertension and other metabolic diseases , then it's time we reevaluate our own lifestyle. 

In 2010, just after these photos were taken, I discovered I had early-stage cancer at 34 years of age. Made, worse, I was a heavy smoker of 2 cigarette packs a day. 

I hated to let my family down - Michelle, my wife and Augustus my son. I embarked on a regular exercise program with a great personal trainer, quit smoking, ate healthly and never look back since.


Today's Me

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Pistol desert.jpg

The Personal Trainer Who HATED Exercise

"I'm in my mid-40s, like you, a highly-driven and well-motivated individual who enjoys having a high degree of control over his life. 

What’s more, I've been in your shoes before, so I understand exactly what you and your body is going through - and can offer the appropriate amount of empathy and coaching to help get you through.

With a keen understanding of the human body and nutrition thrown on top of that, I'm the kind of professional you need to reach your fitness and heath goals."

Gerald Tay, Property Investor & Exercise Professional,  Founder of A Bowl of Rice


We Make Exercise Easier and Lifelong for You!

100% Body-weight - Workout From Your Preferred Venue and Time

We're A Bowl of Rice.

Mobile Personal Trainer & Exercise Professional With a Soft Touch

On Your Own, But Not Alone

3 Ways We Can Help You

Real results for real people.
We're Fitness Experts & Exercise Professionals
for Gen X Affluents (Born 1965 - 1980)


Eliminated long-lasting pain, fixed chronic injuries and found new confidence and freedom in your body.
Visits to medical doctors and specialists can be expensive.
Pains, such as low-back can be easily reduced and eliminated through a proper guided exercise program.

"It’s like your whole body just goes online. Every day."  - Mark Goh, 46 years old



Muscle atrophy is a major concern for individuals after 40 and greatly affects our ability to perform activities of daily living.
The workouts will build strength and muscle. You will also develop mobility everywhere in the body. Every joint in your body should also get stronger.

"Now I feel like I can do almost anything." - Winnie, 39 years old

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The movements and exercises will improve balance, coordination, body control, spatial awareness and agility; to prepare ourselves for elder years.

I've learned effective and amazing movements without ever joining a gym or boring runs! - Danny So, 45 years old

Happy senior asian woman with man or per

Our "Beyond a Bowl" Approach to Physical Wellness

Support That Makes a Difference

The rice bowl is a symbol of togetherness in our Asian culture. 

The dimensions of a rice bowl are derived from the measurements of the human hand. Traditionally, the ‘ideal bowl’ is said to be one that creates a 12-cm sphere when two identical bowls are cupped together.

The rice bowl has a soft texture on the outer surface that can be felt when caressed with both hands.

Holding the rice bowl in your hand, therefore, becomes a very comforting and warm experience.

What makes us uniquely different for you?

The support and trust you need for your lifelong physical wellness.

We're your Bowl of Rice. 

“Exercise is medicine. Eating alone will not keep a man well; he and she must also take exercise. For food and exercise… work together to produce health”.

Hippocrates, 5th century BC

Meditation by the Sea

Doctors prescribe medicine & cure diseases.

Exercise Professionals prescribe exercises & prevent diseases.

Top Benefits of Personal Training

We Teach You How to Exercise for Your Unique Requirements

Avoid Injury

If you are new to exercise or find that some movements are painful, it is worth hiring a trainer to be certain that you are moving in a safe and effective way. Taking the time to learn proper exercise technique can improve your results and prevent annoying injuries. ​

One of the most common causes of injuries during exercise is to "simply follow what others do". These include "cut & paste" from magazines, group workouts and "see & follow". Every individual is unique and there are various goals and different fitness levels. This means that one particular size will not fit or be the perfect workout which you often see.

A good personal trainer would design the required fitness programs which can easily meet your required needs.


Coaching is designed to help you positively change your life and achieve the success you desire. However, change cannot be effected unilaterally. You must make an unwavering commitment to your own success and remain committed to completing that which you begin.
A great trainer will remind you of your reasons for wanting to exercise, and helps you understand why it’s so important even when you feel as though you could talk yourself out of it!

Accountability & Coaching Interaction

Once you make the necessary commitment, change and achievement is facilitated through interaction, one-to one, with your personal coach. Your coach is an empowerment agent; acting as a mentor, instructor, motivator, and cheerleader. 
One of the most important functions of your coach is to hold you accountable for your actions. A great training program will involve and empower you to make exercise a fun part of your total well-being for life. Through this accountability factor and interaction, you will move from mere talk to application, thus establishing new behavior patterns and effecting the desired change.

Training With Medical Conditions

Exercise is beneficial for preventing or managing many common chronic conditions such as diabetes, heart disease and hypertension. However, exercising with a medical condition requires additional precautions. A knowledgeable trainer with experience training clients with chronic conditions can design a program that ensures your safety and provides a positive exercise experience.

100% Body-Weights. Be Your Own Gym.

A mobile trainer who comes to you + 100% body-weight exercises. 

Workout anytime in your home, office, balcony, hotel room, small spaces and practically anywhere and wherever!

A Bowl of Rice brings fitness conveniently to you so you can avoid excuses.

Amazing Movements Workouts

What makes A Rice of Bowl special and stand out from all other programs is the fact that different training methods and styles have been combined into a complete system. Gerald has carefully crafted and mix of different styles of training such as martial arts, gymnastics, bodyweight training, fitness and yoga for wide versatility.


Mobility, Flexibility & Functionality Focused

There has never been a program that combines strength training, mobility training, flexibility training, and movement training in a way that works and is easy to follow. Except now.
The workouts are simple to follow, relatively quick to complete and you will be working on many parts of your body all at once.

Build Universal Fitness That Will Transfer to All Aspects of life

Running and walking is just one plane of motion. However, our bodies are designed to move in three planes to cope with the realities of daily movement - pick-up heavy stuff from the ground, transfer that weight and rotate our bodies and change directions.


A Quicker System for Faster Results

Terrific news for you! Muscle toning, strength, and fitness can be achieved in 10 minutes several times a week, and you don't have to join a gym, do boring long runs, or travel distances to join a class.

Eliminate Boring Long Runs & Hamster Wheel Fitness

Bodyweight exercises can be combined with a cardiovascular component because you can easily control rest time, moving from exercise or movements to the next, and you're using many muscles at once - thus promoting faster weight loss and building overall functional strength at the same time.


My goal is to help you love exercise and sustain it for a quality life. If I can't do that for you, it means I've failed, not you.

Gerald Tay,A Bowl of Rice Founder

This is How Personal Coaching Works:

1. Initial Assessments via Video Call

This session is complimentary.

  1. We will learn about your goals to create the best plan for you

  2. Learn more about your background, training history, lifestyle, health and current physical condition 

2. Functional & Physiological Assessments

  1. We will learn about your health and training needs requirements to create the best plan for you

  2. Learn more about your body's anthropometric measurements for good health.

  3. Simple functionality exercises to determine flexibility and mobility to create the best customized training program for you..

3. Your Training Program

  1. Adjusted to the environment you've access to. 

  2. Completely personalized training program from scratch to suit your capabilities and goals.

  3. Exercises, programming, and frequency to fit your body type, history, and goals.

  4. 100% Body-weight functional training

4. 100% Access to Me

  • Contact via my personal Skype/Google Hangouts and my personal email address.

  • Any help, motivation, and accountability to keep you on right track.

  • Form check analysis and frequent updates when needed.

Schedule Your Complimentary Session

Keep in mind I only have a limited amount of space in my schedule and only take on a limited number of clients at any given time in order to ensure they have my undivided attention.

Schedule your FREE  60 MINS ONE-ON-ONE chat session now to enjoy priorities.

Thank you.

WhatsApp: 8292-9976

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