Move Free

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Move Free

Move. Play. Empower.
🌱Helping humans move better for life
💪Injury prevention | Real-life strength
Kids → Adults → Corporate
🇸🇬 Workshops & Program

22/05/2026

A proper consolidation of what Move Free is and what I do. Not the best in articulating through video, so decided a carousel post that sums up everything!

It has been a good 1.5 years since I left my full time job in the hopes of doing something that is aligned to my values and most importantly, helping others with my expertise.

I am still building Move Free 🌱🍃, still understanding what is the real world problem that I have to solve out there. I didn’t want it to be just another fitness program to be added to the tons of sports, fitness hypes that are already in the market. It has to fill a gap to why people are not moving more, why people are adverse to exercise despite having health scares.

Through low pressure, enjoyable activities alongside with movement education, Move Free aims to help people kickstart their fitness/health journey💪🏼.

🏃🏼‍♀️If you wish to experience an outdoor movement community class happening on 20 June 2026 @ Bedok Reservoir, sign up at link in bio and check the deets on my pinned post.

You could also drop me a DM or contact me via whatsapp at 89303308 if you resonate with my work. 💚

16/05/2026

Why do I need to get strong - Part 2

Risks of sustaining injuries > Rewards of being physically mobile and healthy

Good questions to ask when you are always doing hard workouts/ exercises without proper programming, recovery, strength fundamentals etc. But, you might also not know any better if you are a layman without any experience, formal education on sports science, coaching and training methodologies.

So it pays to hire somebody with the right credentials to train you right. Not anyhow whack without understanding your purpose, your why's of exercising in the first place.

As the saying goes, be strong to be useful, don't be a burden ok. 😂

n

16/05/2026

Why do you need to get strong (Part 1)?

For me, it's about learning cool stuffs like flips, parkourish stuffs, climbing mountains.

Inspired by post shared, I kinda reviewed my purpose as I'm struggling to keep up my capacity over the demands of the sports/physical activities that I'm doing.

NGL, ego is such a bit*h. But well, ain't got no one to prove to, so I gotta keep working on my mindset shift.

12/05/2026

MOVE. PLAY. EMPOWER. 🌿

Somewhere along the way, many of us stopped moving freely.

Long hours sitting. Stress. Tight hips. Achy backs. Low energy. Movement slowly became something we have to do instead of something we get to enjoy.

Move Free Adult Experience is a gentle outdoor session designed to help adults reconnect with movement through play, exploration and connection — without pressure, competition or intense workouts.

This is not a fitness bootcamp.
It’s a space to breathe, move, laugh and feel human again.

🌿 Light movement
🌿 Play-based exploration
🌿 Reflection & connection
🌿 Beginner-friendly
🌿 No fitness level required

📍 Bedok Reservoir
(Exact location given upon registration)

🗓 20 June 2026 (Saturday)
⏰ 0800–0930

Come as you are.

Scan the QR code or register via the link in bio.

MovementForAll EmbodiedMovement PlayBasedLearning Wellbeing MoveMoreFeelBetter AdultMovement ConnectionThroughMovement

01/05/2026

I’ve been dealing with plantar fasciitis for the past 1.5 months.

And honestly… it hasn’t been easy.

Walking 15,000 steps a day in school (which is literally part of my job as a PE teacher) with heel pain? Yea... it disrupts everything.

The posts I shared above are usually how I manage physical pain. But the truth is everyone’s tolerance and comfort level is different.

I know I have a higher pain tolerance. And at one point, I was tempted to just power through it and hope it would magically go away. Thankfully, that didn’t last.

Instead, I started taking action:
– strengthening the affected muscles
– modifying my training
– trying K-taping for support
– and seeking help from a sports doctor (shockwave therapy)

Am I fully recovered? Not yet. But I do feel better because I’m doing something about it.

Here’s the thing most people miss:

Pain is often a sign that something is not working well in the body. Weakness somewhere → compensation elsewhere → overuse → pain.

And the root cause?
It could be:
– too little movement
– too much load
– your daily habits
– your work environment
– even stress

Understanding that is the first step.

But more importantly, doing something about it is the next.No one knows your body better than you. It’s time to take ownership of your own health.

24/04/2026

"Nothing is silly" caught my eye when I first entered the space in , that definitely helped reduce the notion of judgements and fear of "stupid questions asked" everytime we go to a new environment with new people around you.

Besides being wow-ed by the cool makerspace environment, I was there mainly to attend PLAY ∞ LEARNING meet up facilitated by cool "playxperimenters". There were so many awesome and fun play ideas being shared that I was so inspired to try them out during my classes.

In a meritorious society like ours, play seems so frivolous but yet it is one of the key 🗝️ element in our life that sparks creativity and empathy,... which sadly in my opinion, seemed to be lacking in our productive, efficient nation. But at the same time, I am so encouraged to see many educators step forward in this meet up to play, so that we in turn, can encourage play amongst our kids. What better method than to be role models ourselves?

"Move, Play, Empower" has always been the guiding ethos to the pedagogy in the movement classes I conduct. With play and fun, people tend to stick to healthier habits like exercising/moving more. Hope to start using some of the play ideas in my classes/workshops that I conduct soon 🔥💯

Thankful for meet ups with playful ex colleagues , ex ex colleagues Hui Gyan 😂, like minded playful people Darren and Gen 🤩

Till the next play date!

21/04/2026

𝑺𝒕𝒐𝒑 𝒘𝒂𝒊𝒕𝒊𝒏𝒈 𝒇𝒐𝒓 "𝒆𝒏𝒐𝒖𝒈𝒉 𝒕𝒊𝒎𝒆." 𝑰𝒕’𝒔 𝒏𝒐𝒕 𝒄𝒐𝒎𝒊𝒏𝒈

Most of us are stuck in a cycle: we’re too stressed to move, but we’re stressed because we don't move. Chronic pain loves a stationary target.

You don’t need an hour-long HIIT session to break the cycle. You need 10 minutes of intentional movement to tell your nervous system it’s safe to relax.

𝙏𝙝𝙚 𝙎𝙞𝙣𝙜𝙡𝙚 𝙇𝙚𝙜 𝙍𝘿𝙇 𝙞𝙨 𝙢𝙮 𝙜𝙤-𝙩𝙤 𝙗𝙚𝙘𝙖𝙪𝙨𝙚:

It builds balance (which we lose when stressed).

It hammers the posterior chain (the antidote to sitting all day).

It requires focus, which forces your brain to shut up about work for a second.

Stop overthinking it and just start moving your ass. Your back will thank you later.

11/04/2026

I've been dealing with pain/injuries since young, from athlete days to the aging days currently 😂, and felt an urgent need to address the gap where everyone is told to rest fully after sustaining an injury. So here are my two cents worth of advice that I advocate strongly (disclaimer: not a sports doctor, but definitely supplement whatever they are telling you):

Not all pain means you should stop moving.

But not all pain should be ignored either.

One of the biggest mistakes I see:
People feel pain… and either avoid movement completely or push through without understanding what’s going on.

The key is knowing what kind of pain you’re dealing with.

Muscle soreness? → keep moving (just don’t go all out)
Acute pain? → modify and reduce load
Chronic pain? → build strength and movement over time

Your body isn’t telling you to stop.
It’s telling you to adjust.Learning how to respond makes all the difference.

If you’re unsure what your body is telling you, start simple, move gently, stay consistent, and build from there.

06/04/2026

One of the best things you can do for yourself after a long day of sitting and physical inactivity is to head to the fitness corner monkey/pull up bars and start your 🐒 🐒 🐒 business aka hangs, swings and knee/hip raises.

Spinal decompression, improved grip strength, improved shoulder mobility, posture, core and relieving tension in that stiff back are some ( I mean that's a lot) of the benefits that you can get purely from bar work.

well...see you at the bar? 😜

02/04/2026

If you have forgotten how to swing as an adult, head to the nearest fitness corner, hang off the pull up bar and do the DARN SWINGS!!

Guaranteed shiok spine decompression after a long day of sitting! 😉

28/03/2026

The empowering theme came out strong in this particular workshop conducted for kiddos.

The tasks given to them were rarely authoritative, but requiring the kiddos to plan, discuss, decide and execute to achieve the outcomes required.

It was chaotic but every kid got a chance to speak up and own their decision. There were moments of confidence and joy, but also tensions and frustrations when things don’t go their way. Isn’t this what life is? Scaffolding life lessons and facilitating their emotions is a powerful tool that we, as adults can constantly do to prepare our kids in the future. 🌱

Hopefully the kids get a taste of what it’s like to be empowered in their small ways through this Move Free enrichment class.💚💚💚

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Mandai

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+6589303308

Website

https://empoweredbymovefree.com.sg/

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