A call to South Islanders over 50 to get fit
No need to register with overseas trainer, I am here in Christchurch
Who is my training is NOT for?
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People who are looking for extreme bodybuilding or competitive sports performance.
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You are unwilling to commit and to consistently working with me.
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You have a medical condition that prevents you from doing physical exercise.
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You are unable to devote regular time to do an exercise to get the results you want.
Who is the my fitness training suited for?
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50–64 years olds.
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Have moved from a physically active job into a more sedentary role.
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Have mild joint issues, past injuries, or general aches.
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Are concerned about heart health, blood pressure, or metabolic health.
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Live in a rural or satellite town with limited options.
That’s exactly why my online training exists
I am the Online Personal Fitness Trainer you have been looking for instead of generic You Tube Influencers
If you’re 50–64 and feeling the effects of ageing — stiffness, reduced strength, weight gain, low energy — but don’t know where to start, this program is for you.
If you live outside Christchurch, in a rural area or small town, feel like there’s no one locally who understands your needs?
You’re not alone.
I work with many men and women in their 50s and early 60s want to stay strong, flexible and fit – but:
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The local gym feels intimidating or unsuitable,
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there’s no trainer who understands ageing bodies,
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group classes are too intense (or too basic),
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you’re unsure what’s safe for your joints, heart, or past injuries,
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you’ve become less active over the years and
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don’t know where to start
That’s exactly why my online training exists
Welcome to the Online Fitness
I’ve put together this structured, guided support training specifically for adults 50+ who are ready to take control of their current health and fitness and safe guard their future. Ideal for you if you live outside Christchurch and don’t have appropriate local support. Want expert guidance tailored to your lifestyle and prefer the comfort and privacy of their your home.
With compassionate support and tailored strategies, working with me helps you to move better, feel stronger, confident and stay healthy.
Here are 4 key points to starting your fitness journey online:
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No need to travel – after a long day at work you would rather go home rather than deal with winding or busy roads..
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Train in your own environment – most people feel better both mentally and physically when they know there surrounds so you choose your place to train
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comfort and privacy – why train in a crowded gym with so many confusing machines when you can train in the comfort of your home.
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Consistency – easier to stick to long term when you have support on hand
Support:
When we work together you’ll also receive simple easy to follow techniques (via video if needed) to make adjustments as your mind and body adapts to common everyday movements.
Accountability and encouragement are a big part of working online, this gives you time to get answers to your questions you may need from valid documented research.
I keep myself up to date with the latest research on movement techniques and health issues.
Solutions:
We focus on strength training to preserve muscle loss which becomes an issue as you age.
Joint-friendly movement patterns that work with balance and stability, along with core strength, cardiovascular conditioning, and flexibility.
Everything is designed to help you move better and to reduce injury risk by improving strength which goes hand in hand with increased energy levels. This ensures you can maintain your independence now and into the future.
Regular exercise help control weight and tone muscles.
Strategies:
For you to create sustainable health and fitness certain exercises matter at this stage of life especially if you are working in a sedentary job which happens as we age and advance up the promotional ladder.
I teach you various ways to train safely with common conditions, what pace and intensity you will need and build a consistent long term strategy
It’s about sustainable health.(More here about sustainable health)
Client testimonial
I originally started training with Charlie in a group class to help with my balance and overall fitness, which I found very enjoyable. Charlie's approach was to integrating the brain and body through everyday movements which we sometimes take for granted but never practice, he is very patient when I was finding exercises challenging or he would look at ways I could do things differently to achieve the same outcome.
When my circumstances changed I was offered the chance to go online, which was great because it worked around my new schedule which I found very useful.
Charlie is great in adapting exercises to suit my condition and ability and he makes things fun. I really enjoyed the online training.
Andrea A
Here is what you get from my online fitness
Initial contact will be online – Free assessment: where I’ll listen to your fitness story and discuss reasons for joining me and setting your goals. Plan the time we spend together and whether I am the trainer suitable for you.
Client forms must be completed and returned before we meet.
Regular check ins: 30 minutes online training and review your technique
Free membership to my website and access to videos and eBook’s / pdf’s
Who is my training is NOT for?
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People who are looking for extreme bodybuilding or competitive sports performance.
-
You are unwilling to commit and to consistently working with me.
-
You have a medical condition that prevents you from doing physical exercise.
-
You are unable to devote regular time to do an exercise to get the results you want
Who is the my fitness training suited for?
-
50–64 years olds.
-
Have moved from a physically active job into a more sedentary role.
-
Have mild joint issues, past injuries, or general aches.
-
Are concerned about heart health, blood pressure, or metabolic health.
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Live in a rural or satellite town with limited options.
Meet you Personal Trainer - Charlie Wong
Hi I'm Charlie
Yes you will be working with a trainer who understands the needs and challenges of the older person, That is why I became a trainer because of the bad experience I got from a younger trainer who did not understand that age has a lot to do with how people move.
Most people's perception of a personal trainer is a young person with a shredded physique, well I break that mould and you get an ordinary senior person.
It's not all about lifting heavy weights or how many pushups you can do in 60 seconds there are many things that a mature age personal trainer can offer to people who would love to just know how to move properly.
As a personal trainer I am aware that everyone is different, and age plays a big part on how we move or don't move in some cases.
How the human body changes
After 50, the body doesn’t suddenly “decline,” but it does shift hormonally, metabolically, and chemically in predictable ways. These changes are largely driven by aging cells, altered hormone production, reduced muscle mass, and cumulative lifestyle effects.
The benefits of having ongoing support
If you’re over 50 and thinking about getting back into exercise — that’s excellent.
But many people unknowingly make mistakes that lead to injury, frustration, or quitting altogether.
Here are the five most common mistakes people can make without the proper support— and how to avoid them.
Doing Too Much, Too Soon
After years of reduced activity, jumping into high-intensity workouts shocks the joints and connective tissue.
What To Do Instead:
Start with structured strength training at an appropriate level and progress gradually.Consistency beats intensity.
After 50, muscle preservation becomes critical.
What To Do Instead:
Prioritise fitness training to maintain strength, metabolism, and bone density.
Stiff hips, shoulders and ankles increase injury risk.
What To Do Instead:
Include mobility and controlled range-of-motion exercises before progressing load.
Many people delay starting because they feel “too far gone.”Decline accelerates with inactivity.
What To Do Instead:
Start where you are. Improvement is possible at any age with the right progression.
Client Testimonial
I decided to seek advice with regard to my fitness and recovery from a hip operation from Charlie, as I had previously gone to classes run by Charlie and enjoyed them and felt he would have the patience and the know how to get me moving and feeling confident again.
Charlie creates routines to suit his clients, and he listened to me and understood how much the surgery had affected me.
My mobility increased after each weekly fitness session and I was able to get back on my bike and started walking without sticks and now I am fine....just spent 4 weeks in Otago and rode 600k....thanks Charlie for your support and your fresh approach to fitness.
Leanne
Frequently asked questions
Case study
Jacob originally came to me with the intention of doing pre-operative exercise training for his knees.
His story is very complex as the knee problems actually go back 20+ years, he came seeking advice about what my thoughts were on having knee surgery because of the pain he was in.
I also found out he was booked in for surgery in 4 weeks.
After taking his medical history and his living conditions, it also revealed he lived in a two-storey house which made going up and down stairs a challenge. He actually would only go down once a day and remain there all day before going back up, that was the extent of the pain he was in. I explained that we will need to build up his muscles in his legs and around the knee and only a short time to do it.
Before leaving our first consultation I gave him an idea to try if he felt up to it, he was in two minds whether or not to try as his physiotherapist did not mention doing what I wanted him to do. I won't say what his reply to my suggestion was. But on his next appointment he said he had to apologise for his words and he actually did try my suggestion and now he goes up and down the stairs more than he ever did before and mentioned to his friends to do the same.
During this period I referred him to a podiatrist to re-assess his orthotics to help reduce pressure on his knees, which really helped with his walking.
A couple of months after surgery he returned because he was struggling with rehab exercises with a physiotherapist, his ongoing pain and reduced movement.
He was still very concerned the swelling of his knee had not reduced.
By doing research and consulting his pharmacist we discovered his medication, an anti-inflammatory was inhibiting the healing process.
He continues to workout with me on a weekly basis where we are making great progress in building strength and fitness.