Thursday, 19 November 2015


Welcome to FitNESSE by Rizal. 

A brief introduction to the Man behind FitNESSE.

Rizal is a dedicated and driven individual when it comes to fitness motivation and training. Being a former narcotics officer, he has trained, led and motivated officers on many successful tactical operations which require extreme dexterity and fitness during his more than 14 years in service.

With decades of experience in various forms of rugby (Rugby Union, Rugby 7's, Rugby 10's & Touch Rugby), he was selected for the national team for under-19 and has trained most of his playing years with the Singapore Police Rugby Team playing in the National League. His dedication to the sport is relentless and presently still plays competitively.

Rugby Experiences and Achievements

  • Rugby Convenor and Head Coach, Central Narcotics Bureau Rugby Team 2000-2012
  • Representative, Central Narcotics Bureau Rugby Team in Police 7's - 2nd Runner-up 2009-2010
  • Representative, Central Narcotics Bureau Rugby Team in Singapore Prisons Touch Rugby Tourney - 1st Runner-up 2009
  • First Team Wing Forward and Utility Back for Singapore Police Rugby Team 1995-2000
  • Represented the Singapore Police Rugby Team in National 7's, SCC 7's and National 10's
  • National League Grade 1 and Grade 2 1995-2000
  • Represented the Singapore Police Rugby Team in Penang 10's 1998 Bowl Championship
  • Represented the Singapore Police Rugby Team in Inter-Forces friendly games vs. Kuala Kubu Commandos (Malaysia) in Seremban 1997

Professional Fitness Qualifications and Experiences

  • 2014 > Certified Personal Trainer by Federation of International Sports Aerobics and Fitness (FISAF)

  • 2016 > MOTR Instructor (Pilates), AFC 2016
  • 2016 > Certified for Assesment and Correction of Olympic Lifts for Athletes & Coaches, AFC 2016
  • 2014 - 2016 (Revised)> First Aid and CPR+AED Certified by Singapore Heart Foundation
  • 2014 - 2015 > Personal Trainer PURE Fitness International @ Asia Square Tower 1

Training Areas

  • Muscle Building
  • Strength Training
  • Stretching and Mobility
  • Weight Management
  • Power Lifting 
  • Gym Training
  • Special Population Training
  • Proprioceptive Neuromuscular Facilitation (PNF) Stretching*
  • Post Injury Recovery Training

Personal Interests
Family, Rugby, Music, Travelling, Reading. 

Training Philosophy
Strong = Functional = Good Physique 

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