Move Free

01/09/2026

Hi everyone! 👋

We are organizing a Move Free x Genesis PW Community Gathering, and we'd love to have you join us!

It's a playful morning of movement and self-discovery, made for healthier ageing. Think light mobility routines, fun movement challenges, and a little Health & Energy check-in along the way. No experience needed, just come as you are.

📅 19 September 2026 (Saturday)
⏰ 8:00 – 9:30am
📍 East Coast Park (exact spot shared closer to date)
💵 $10/pax, slot confirmed once payment's in

Spots are limited, so RSVP early to save yours 🙏
👉 https://forms.gle/9gBHAwHuUG7P7Tg46

Bring a friend, bring water, and an open mind — see you there! 🌿

31/08/2026

Besides learning the fundamental movement patterns as described above, we also aim to be a more athletic version of ourselves even as we age.

Athletic traits are not reserved for athletes. They are innate physical attributes that we lost over the years as we evolve into a more sedentary lifestyle. Think of quickly catching yourself and restoring your balance when you trip over a rock or sprinting for a 20 minute wait bus if you miss it. It will be lifesaving if you are able to prevent a hip crushing fall at the age of 60.

Move Free advocates for lifelong and accessible movement for ALL. So, come join our monthly community gatherings (sign up link in bio) for $5/pax to have a taste of varied and functional movements in outdoor settings. 🏃🏻‍♀️🤸🏻‍♀️🧑‍🤝‍🧑👭👬

17/08/2026

Attended the Play Assembly by .sg last weekend and boy was it fun!

Honestly it wasn't even the activities that got me. It was seeing SO many playful adults in the room (some literally flew in from overseas for this??) all bursting with wild, revolutionary ideas and resources on how our kids can learn through PLAY. Yes you read that right, LEARN through play, not more tuition or the usual enrichment classes. I am also thankful to be one of the play gardeners conducting adult recess during lunchbreak. Scroll through the photos to see some crazy moves and fun :P.

Got me thinking a lot about what play means in my own work too, so here's my reflection🌱

Play has always been one of the things that keeps me going at work. I still think back to my time in student development at a tertiary institution, work legit felt like play back then. And that's the energy I've been trying to bring into everything I do since.

Play has been Move Free's philosophy since I started the company in 2022, it's basically an extension of my own values. Your physical health journey isn't going to be sustainable if you're constantly stressed about hitting your reps and sets every session. For any activity to stick, it has to be fun first. Then throw in a community/social element and boom, that's what actually keeps people showing up and coming back.

That's why play is such a core part of how we train at Move Free, it keeps the movement fun and varied, and the benefits go way beyond just fitness.

I know play kind of gets sidelined in adult fitness these days cos everyone's talking performance, Hyrox, hitting your PB at marathons etc. Nothing wrong with chasing those goals! But I really believe getting fit together, through play and working as a team, is just as legit a way to stay fit and healthy.

So if this sounds like your vibe, come play with us! Join us at our monthly community gathering on Aug 22. Sign up link in bio 🤸🏻‍♀️

14/08/2026

Nope. I don't identify myself as a personal trainer even though I used to be one in the past. 😂 But yes, I do teach strength work in the gym, but that's only a part of the Move Free equation.

A movement educator, in essence, teaches you how to move functionally for life. Your life is not built in the gym. It is beyond that. Natural movements that your body can do when you were younger. With education, training and play 🏃🏻‍♀️🚴🏻‍♀️🧗🏻‍♀️🏋🏻‍♀️⛹🏻‍♀️🤸🏻‍♀️, you could build and optimize your physical capabilities again.

Stay tuned for part 2 of what a movement educator does. 💚

08/08/2026

Pain deters one from moving and worse, creating a sense of false belief that the more one moves, the more it will deteriorate the current physical condition.

Thankfully, mum was willing to take the first step to start working on her body after a knee surgery coupled with plenty of hip joint pain issues. There are plenty of considerations when we work with people dealing with pain and injuries. As a movement educator (what is that?Gonna explain more in future post 😜),
empathy is key in getting your clients to overcome their fear in moving.

Take for example:

Coach: Why are you not doing this lunge movement? 🤨

Client: I got groin pain. I can't do this.😩

Coach 1st response
: that's why you need to do it. You need to stretch it, make it mobile, else you always will find excuses not to do it. 🙄

Vs

Coach 2nd response: can you describe to me which part of the movement causes pain? Can you get into the stance first without any pain? Still pain? Ok, we work on other movements first and slowly build towards lunges.❤️‍🩹

You guess it. Second response is definitely the better one since it encompasses clarifications and empathy for your client.

Moving better is a journey, not one to be rushed for people with pain.

30/07/2026

6 months of gymnastics training. So much for confidence building. 😅

Finally got the confidence to do my proper modified assisted front handspring. Note the word "Modified" and "Assisted". That's how scared I was even when the exercise is toned down by a lot. Takes many repetitions, plenty of self doubt, a strong commitment and a dash of "I'll try it scared" mindset to overcome fear. ❤️‍🩹

Overcoming fear is indeed possible. I categorise my fear as a mix of rational and irrational ones due to past experiences of overuse injuries (rational) and highly imaginative mind of what could happen (irrational). But the key 🗝️ is to keep doing (with consistent, intentional steps) and showing up. Fear, then takes it's backseat, with confidence eclipsing the latter.

Drop me a DM if you want to build your confidence through physical movement and exercises. 🤸🏻‍♀️ 🙆🏻‍♀️

18/07/2026

As much as I would like to make my workouts efficient, my medical and physical condition has its limits, requiring better prep and longer warm up before starting a run. This has long been a mindset that I adopted since I've turned 40. My husband's words came to mind this very instance: "eh you not spring chicken 🐔 anymore 😂. "

Understanding your body requires an honest and critical look at your current life stage and physical condition. Trying any new workout routines requires consistent dosages of your workout routine for feedback gathering and iterating till you get something that feels right for your body.

If you are unsure of coming up with a fitness routine or embarking on a new sport, make sure to find the right coach that could:

1) check in with you on your fitness goals and life stage

2) measure/establish your baselines and explain them to you what are your strengths and weaknesses

3) work with you closely and run you through the program that you are committed to

4) measure your progress

5) make adjustments when life creeps up but still heading towards the direction of your goals

Lastly, the most important is to motivate you throughout the journey.

But but...if u r not keen in knowing anything...just want to do recrea pickle or basically just be a weekend warrior, you can....but don't complain if you get injured 😅

📣 Shout out to those who wants to start your journey of getting more active. Drop me a DM ✉️ if you are unsure and need some help!

12/07/2026

Monkey Bars --- Where I get schooled everytime by kids casually hanging and transversing like nobody's business.

Well, but that's also a place where we reclaim our lost childhood movements.

So join me for some adult play and monkey business on bars. Happening on 20 July, 8am. Sign up link in bio!

05/07/2026

As we get older, our muscle mass gradually declines and our joints naturally become less resilient. Staying physically capable doesn't happen by chance. it takes intentional movement, regular exercise, and consistent effort.

And let's be honest. It's not easy.

Between work, family, and the endless responsibilities of adult life, finding time for yourself can feel impossible. But it doesn't have to be an all-or-nothing journey. Every small step counts.

If you're in your 40s or beyond, chances are you still have another 40 years of life ahead of you. The last thing you want is to wait until your body starts breaking down before doing something about it. Instead of simply living longer, why not aim to live stronger?

So what can we do as middle-aged adults?

Build your physical capacity.💪🏻💪🏻💪🏻

That means consistently developing your strength, mobility, balance, coordination, agility, and confidence to move. And yes, everyone can train their athleticism, it's not just for athletes.

At Move Free, we do this through strength training, movement exploration, and something many adults have forgotten...

𝗣𝗟𝗔𝗬.⚽🏀⚾🏒🥊🎳🎩🪃🪁🥏🛹

Yes, play. Just like those PE lessons back in the good old days. Moving with curiosity, laughter, and challenges that make your body and mind feel alive again.

If you're curious about a different way to exercise, one that's fun, supportive, and helps you move better for life, come join our Move Free Adult Community gathering.

Sign up via the link in my bio. See you there!

Healthspan MoveFree StrengthForLife MovementEducation

02/07/2026

One of the greatest reason why move free monthly gatherings was birthed is because of my passion in spreading awareness on building physical literacy amongst all ages.

Physical literacy is the foundational ability to move with competence, confidence, and understanding across a variety of activities. It encompasses four core domains:

🏃🏻‍♀️ physical (motor skills/fitness),
💪🏻psychological (motivation/confidence),
🧑‍🤝‍🧑👭social (interaction), and
🧠 cognitive (understanding how and why you move).

During the gatherings, we will learn how to better interact with the outdoor environment, do some basic mobility, coordination work and play (yes you heard me right...PLAY!)!

For people who has not active in a while...join me on:

📅 18 July 2026, Bedok Reservoir, 0800-0930hrs

Sign up at link below ⬇️⬇️⬇️

https://luma.com/ja4xjv65

What is this about? Most of us don’t have a motivation problem but... we have a movement problem. Long hours of sitting, stress, and inactivity slowly make our…