FITFAM
women's day special
WORKSHOPS, fitness CLASSES & TALKS YOUR TEAM WILL LOVE
Make this Women’s Day Unforgettable!
We offer engaging talks on women's health that men can also relate to, along with programs they can enjoy and join.
March 8, 2025
special wellness talks
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Have you ever thought about the role your pelvic floor plays in your health? It’s a crucial part of your core, influencing stability, posture, bladder control, and overall wellness. While often associated with women’s health—especially in relation to pregnancy and childbirth—its role is fundamental for everyone, regardless of gender or age.
In this workshop, you’ll learn about the pelvic floor’s anatomy and its significance for overall health. We’ll explore how the pelvic floor affects core strength, bladder control, posture, and more, and how physiotherapy can help improve its function. Through a combination of lecture and interactive exercises, you’ll discover practical techniques to strengthen and care for your pelvic floor, supporting core stability, posture, and breathing. This workshop is designed to be accessible and relevant for everyone—whether you’re a man, woman, or someone looking to support the women in your life.
Outline:
A deeper understanding of the pelvic floor’s essential functions and its relationship to core health.
Simple, practical exercises for strengthening and maintaining pelvic floor health.
Understanding how physiotherapy can assist in improving pelvic health, particularly post-pregnancy.
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Osteoporosis is a condition that affects both men and women, with women experiencing a higher risk, especially as they age. This workshop will cover the science behind osteoporosis, its risk factors, and how lifestyle choices can impact bone health. Participants will learn how both men and women can support their bone health through exercise and lifestyle choices, and how to maintain strong bones at every stage of life, from childhood through adulthood. Effective exercises will be demonstrated to prevent osteoporosis, support musculoskeletal health, and strengthen bones while promoting joint health.
Outline:
Actionable exercises to support bone health.
Strategies to reduce the risk of osteoporosis.
Key insights on maintaining musculoskeletal health for all.
special wellness programs
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Ready to take your Pilates practice up a notch? Pilates Burn is here to help you feel strong, confident, and energized! This class blends classic Pilates movements with light resistance and a touch of intensity to tone your core, glutes, and thighs while keeping your posture and alignment on point.
Everyone is welcome—whether you're looking to feel stronger, move better, or just enjoy a great workout. Let’s sweat, sculpt, and have fun together!
*Bring a yoga mat or a body-sized towel.
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Want to learn more about tea? How to properly prepare your own cup of tea? The different types of tea and their basic properties, and even how to blend your own tea? Look no further than our artisanal tea blending workshops. During this experience, we will take a deep dive into the different types of teas and their characteristics and health benefits, you will also get the chance to taste the different types of teas and experience a hands-on blending session, where you have the chance to experiment with the different tea leaves and a wide array of ingredients, to create several unique tea blends to bring home for yourselves!
Outline:
Introduction to tea
How was tea discovered
Processing of tea
Gradings of tea
The different types of tea leaves
How to prepare a good cup of tea
How to blend tea
Hands-on session to experiment with the tea leaves and ingredients and try your hand at creating your own unique tea blends to bring home
Price: $50/pax
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other wellness talks
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nutrition talk
Health & Wellness
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Discover the key to unlocking your peak performance with the right nutrition strategy! Join us for an enlightening one-hour session designed to empower busy professionals with practical insights on maximizing workouts through smart nutrition. Learn how to harness the power of macronutrients, optimize hydration levels, and perfect meal timing to enhance performance, accelerate recovery, and achieve your fitness aspirations. This talk is your essential guide to creating a sustainable nutrition plan that fuels your active lifestyle effectively.
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How are men and women built differently? How does that affect our nutritional needs? In this talk, we’ll show you the differences in our body systems and what it means for our eating and weight regulation behaviours. You’ll also learn some basic food nutrition for your unique body, so you can make better food and lifestyle choices in the long term. Outline:
Biologically differences between Men and Women
How does your gender affect your nutritional needs?
Nutrition and lifestyle recommendations for Men and Women
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Ever wondered why productivity plummets after lunch? Food comas, or after-meal sleepiness, are silent productivity killers lurking in every office. But it doesn't have to be this way. Join us for a transformative session where we’ll unveil the secrets to harnessing nutrition for peak corporate performance. Discover how to make smarter food choices throughout the day that keep you energized, mentally sharp, and ready to conquer any task. Say goodbye to afternoon slumps and hello to sustained energy and focus. This talk is packed with insights tailored for corporate professionals looking to maximize their productivity and beat the post-meal slump with smart nutrition!
weight MANAGEMENT
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Did you know approximately 80% of people who lose weight regain it within a year, and many regain even more weight than they lost originally? Join us for a groundbreaking session where we shatter myths and empower individuals with practical insights into achieving and maintaining a healthy weight. This talk aims to demystify the complexities surrounding obesity, shedding light on its long-term health impacts and the multifaceted factors contributing to its prevalence. Discover evidence-based strategies and actionable tips to combat obesity sustainably through smart food choices and lifestyle modifications. Whether you're aiming to shed excess weight or support a healthier lifestyle, this session offers inclusive and effective solutions tailored for busy professionals.
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Dine out, stay healthy and mastering the art of eating well anywhere! Eating out isn’t just about enjoying meals or socialising—it's an opportunity to prioritize your health without compromising on taste due to increased convenience. Join us for an enlightening session where we'll debunk myths, explore the real benefits of eating well, and equip you with practical steps to maintain your health while dining out. Whether you're navigating local eateries or exploring new cuisines abroad, this talk will empower you to make informed choices that support your well-being.
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Diet Trends. Do you really need to jump on the next diet train? Tired of chasing diet trends that promise the world but deliver disappointment? Join us as we unravel the truth behind fad diets and unveil the delicious reality of balanced eating! In this eye-opening talk, we'll journey through the maze of diet crazes, debunking myths and revealing why the key to lifelong wellness lies not in the next big diet, but in mastering the art of crafting nourishing meals. We’ll also cover some of the hottest and most popular diets like Intermittent Fasting, Keto and Carnivore and why various fad diets seem effective but may be unsustainable, so you can decide if they’re really worth it.
mental wellbeing talk
Stress Management
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In our busy lives, it's easy to neglect our own needs as we put work, relationships, and obligations on top of us.
When self-neglect becomes chronic, it can impair an individual's ability to focus, concentrate, and perform at their best. Neglecting self-care can lead to decreased productivity, difficulty making decisions, and a decline in overall work or academic performance.
In this topic, you will learn:
The importance of self-care
Practical self-care examples to incorporate into your daily routine
How to integrate these self-care techniques in our lives
Duration: 1hr / 2hrs / 4hrs
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A human being experiences emotions in different types to different degrees. These may range from feeling calm to peak anger. Emotions are neither good nor bad, they are a response towards how our bodies react to a certain stimulus. What is important is how we deal with it. Uncontrolled heightened emotions may be destructive and negative consequences to both self and others come along with it. It affects personal relationships, work performance, and one’s quality of life all together.
Come and learn the dynamics of human emotions, the skills to manage your emotions and ways to help others manage their emotions. You will learn to:
Identify and understand emotions
How to regulate emotions
Acquire skills by applying the 4Cs model to win over heightened emotion
Duration: 1Hr / 2Hr / 4Hr
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Stress is often viewed negatively because of the dire effects it has on our health. It is reported that stress is the basic cause of 60% of human ailments and disease. Despite this shocking figure, it is important to realize that stress is inevitable and an essential part of life. There are even good stressors which prepare our body for further actions such as fight or flight. Instead of trying to avoid stress completely, this talk aims to impart tips on how to convert stress to successes.
Join us in this talk to learn more stress management techniques to help yourself and others. You will learn to:
Understand what is Stress
Identify the signs and symptoms of stress
REST framework
Duration: 1Hr / 2Hr / 3Hr
Effective Communication
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Most people spend at least one-third of their lives in the workplace. Amidst the hustle and bustle of workflow, productivity and conquering deadlines, conflicts are bound to take place in varying frequencies and degrees.
Conflict occurs when needs and expectations are misaligned, perspectives and values differ, or when communication breaks down. The fact that conflict exists, however, is not necessarily a bad thing; as long as it is resolved effectively, it can lead to personal and professional growth for all parties. Come learn simple techniques on how to manage your work-relationships better and resolve conflicts effectively.
You will learn to:
Understand conflict and its sources
Discussion of conflict management styles
Increase efficiency in communication using the CARE Framework
Duration: 1Hr / 2Hr / 4Hr
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Gender discrepancy and inequality has been a foregoing issue in the workplace that remained tolerated and often undiscussed. This has oppressed a number of employees, affecting their families and even performance at work.
In this program, common gender discrepancy and inequality will be discussed. A thorough exploration will be done by engaging the employees in order to identify the current gender-based issues they have encountered in the workplace.
This will help employees develop gender sensitivity which will lighten the work atmosphere and increase productivity. You will learn:
Understand mental health and how it affects daily performance
What is Psychological Safety
What is a Safe Space
Learn the best safe space practices at work
Duration: 1Hr / 2Hr / 4Hr
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We spend a significant portion of our time at work, which means our workplace environment plays a crucial role in our overall mental health and happiness. One fascinating concept that can greatly impact our wellbeing is the Five Love Languages, popularized by Dr. Gary Chapman. This topic will explore how understanding and incorporating these love languages at work can create a more supportive and fulfilling work environment for all.
In this topic, employees will learn:
The 5 Appreciation Languages at Work
How to apply these techniques
Benefits of incorporating appreciation languages at work
Duration: 1hr / 2hrs
other fitness classes
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sweaty class
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A non-stop cardio fusion of standing Pilates, boxing and dance to strengthen core, sculpt the body and elongate the muscles. Move along to the music and beats to execute the techniques of boxing to get the heart pumping too.
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Inspired by catchy Kpop music videos, KpopX Fitness uses simplified Kpop dance moves together with aerobic and body toning exercises. Steps are easy to follow, making it suitable for anyone regardless of dance background.
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Incorporating techniques from Latin dance styles alongside energetic soundtracks, Zumba is an aerobic workout that improves coordination and endurance. The intensity of the workout differs, depending on the type of class.
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ABT circuit workout routine is the perfect workout for a quick lower body burn. This workout routine can be easily done with or without equipment. As the name says, we are working on toning your core, butt and thigh muscles. Are you ready for the burn?
*Yoga Mat/Body-sized towel required
Non-sweaty class
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In this class, you will be guided on doing simple & easy stretches that can be done at the desk whether you are in your offi ce wear, sports wear or comfortable home clothes. This is one of our popular classes to have in the middle of the work day to reset your posture, release muscle tightness & feel more productive for the rest of the day.
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Office Pilates will guide the class through mobilizing the spine, improving stability through balance and core and most importantly, increasing awareness in daily posture. The best part is, you can do this in the office in your office wear!
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Yoga Stretch helps to release tension by executing stretches that help to lengthen the muscles while improving flexibility and breathing to boost physical and mental well-being.
*Yoga mat is recommended for comfort, if not it can be substituted with a mat-sized towel.
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Applicable in the comfort of the office or your own home, learn how to release tight muscle knots wherever you are with a massage ball*, paired with stretching on a chair or standing at the desk to release tension in the whole body. Partner stretches can also be done between colleagues or family members as well to get a deeper stretch in.
*Participants will need 1 Tennis ball or purchase a Trigger point massage ball with us, as well as empty walls to lean against or yoga mat for extra comfort.
AND MORE…
*Equipment
Seeking more Hands-On Activities?
Experience the fun with our lifestyle workshop!
coffee ground workshop
In 2021, Singaporeans consumed nearly 15 million kg of coffee—about 2.6 kg per person annually—leading to a significant environmental impact, especially as many drink 4-6 cups daily. Our workshop addressed this by upcycling coffee grounds into natural body scrubs, soaps, organic fertilizers, and odor neutralizers. Let’s keep finding creative ways to reduce, reuse, and recycle for a sustainable future!
Price: $60/pax
Soap Making Workshop
Experience the joy of crafting handmade soap in your favorite scent using natural ingredients in this workshop. Learn the melt-and-pour method with essential oils, ensuring your soap is free from synthetic additives and harsh chemicals found in commercial products. Enjoy refreshed, moisturized, and supple skin even after multiple washes!
Price: $40/pax
Facial Guasha workshop
With history dating back to the Ming dynasty, Gua Sha has been used as a treatment in traditional Chinese medicine (TCM) up till today. When used in conjunction with high quality essential oils, the benefits are amplified.
This workshop shows you how to do facial gua sha for yourself in a few simple steps!
Price: $45/pax
Want to see our full programs?
Click the button below to reach out to us.
Pricing
Nutrition Talks |
$475/hr |
lifestyle workshopSome workshops within this category are priced per pax. Please contact us for specific pricing details. |
from $650/hr |
fitness class | $230/hr |
Mental Wellbeing Talks |
$650/hr |
The rates provided for our talks are for general ad hoc services. We primarily charge based on the trainer or speaker's time, not per participant, except for logistics-intensive activities where charges are per participant to cover materials or supplies costs. Additional fees may include venue, stage, sound system, extra trainers, and transportation.