FITFAM

Wellness Talks and Hands-On Workshops

for Corporate Teams in Singapore

Trusted by DBS, Abbott, Prudential, Continental, and more.

Give your people a moment to reset

Teams are stretched thin, and HR needs wellness options that are simple to run and worth everyone’s time.

Our talks and workshops do exactly that. You get expert guidance, real interaction, and sessions that leave your team refreshed and supported.

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HR teams reach out when they need something reliable, meaningful, and easy to execute. They want wellness sessions that support their people without adding more work to their plates. That’s where we help.

Why Companies Book Us?

What our clients appreciate most:

Customisable

Fitness, nutrition, mental wellbeing talks, and lifestyle workshops tailored to what your team needs.

Team-Bonding Activities

Sessions designed to help teams connect beyond work.

Led by the Best Speakers

Experienced speakers who connect naturally and keep energy levels up.

Smooth Coordination

Seamless planning and delivery from first enquiry to event day.

Flexible Options

Onsite, virtual, or hybrid

Flexible Durations

Sessions available from 30 to 120 minutes.

Teams feel cared for. HR feels supported and confident.

Our sessions have supported teams across different countries and work cultures. No matter where your people are based, we make it easy to host a session that feels relevant, meaningful, and simple to coordinate.

Loved by Teams Worldwide

Fully Customised Sessions

Every company works differently, so we shape each topic, activity, and flow around your team’s wellbeing goals and culture. Whether you want a calm, reflective talk or a creative hands-on workshop, we make sure the experience feels right for your people.

what we offer

Nutrition Talks

Nutrition Talk

  • Did you know nearly 80% of people who lose weight regain it within a year—often gaining even more? Join this insightful session as we debunk common weight-loss myths and explore the real factors behind obesity and its long-term health impact. Learn evidence-based, practical strategies for sustainable weight management through smarter food choices and lifestyle habits. Designed for busy professionals, this talk offers realistic and inclusive solutions to support a healthier lifestyle.

  • Join this insightful session led by a nutritionist on the role of nutrition in breast cancer awareness and support. Learn the basics of breast cancer, including risk factors, symptoms, and the importance of early detection, along with simple, practical nutrition tips and the benefits of a balanced diet for prevention and overall well-being.

  • Lifestyle diseases are a growing silent epidemic, increasing the risk of sudden death. This eye-opening talk highlights key risk factors, uncovers hidden dangers in everyday habits, and shares practical nutrition tips to support healthier choices. Learn effective ways to manage and prevent lifestyle diseases and safeguard your long-term health.

  • Prepare your meals in a more effective and efficient manner while taking control of your nutrition through meal-prepping. In this talk, you’ll discover the health tradeoffs you’re making when ordering takeouts, how easy having a home cooked, nutritious meal after work can really be, and the various secrets to save time without losing out on taste while improving your food’s shelf life.

  • Discover the silent health crisis lurking in our modern day diets—excessive sodium intake. Join us for a dynamic session that unravels the impact of high sodium consumption on health, delves into local food culture's role, and explores World Health Organisation (WHO) initiatives and food labeling efforts. Gain practical insights into reducing sodium intake through workplace wellness initiatives, individual strategies, and community engagement. Through interactive Q&A sessions and quizzes, this talk aims to ignite corporate participation in creating a healthier community.

    Outline:

    • Health Consequences of Excessive Sodium

    • Local Food Culture and Sodium Consumption

    • HPB Initiatives to Address Sodium Intake and Efforts in Food Labeling

    • Practical Tips for Individual

    • Age-Defying Nutrition: Feel Decades Younger

    • Workout Nutrition for Maximum Impact

    • Vertical Farming: Maximizing Nutrition in Salad Crops

    • Nutrition for Women: Gut Health and Female Hormone

    • Nutrition for Immunity

    • How's Your Gut Feeling

    • Healthy Snacking 101

    • Healthy Eating on a Budget

    • Good Food = Good Mood

    • Food for Productivity: No More Food Comas

    • Eat Out, Eat Well

    • Decoding Diet Trends: Beyond Fad Diets

    • Cooking Demi (1 Way or 2 Way)

These sessions help your team make everyday eating easier, healthier, and more enjoyable.

Mental Wellbeing Talks

These sessions give your team practical tools that make day-to-day life a little lighter.

  • This interactive workshop equips participants with practical skills to build empathy and provide appropriate psychological support at work and beyond. Grounded in psychological first aid principles, it helps participants recognize signs of distress, respond with care, and refer to professional help respectfully through relatable examples and guided practice.

  • In today’s fast-paced world, resilience isn’t about standing still—it’s about staying balanced while everything shifts around you. This session helps participants understand resilience as a dynamic skill: the ability to adapt, recover, and stay centered through work pressures, personal challenges, and societal changes. Using real-life examples and practical exercises, participants will learn how to strengthen their mindset, regulate emotions, and cultivate steady confidence that endures uncertainty.

  • While happiness is valued more than material success, many professionals still feel unfulfilled. This one-hour workshop explores what happiness really means, debunks common myths, and shows how it can be cultivated at work and in daily life. Participants learn science-backed strategies—including the C.L.A.P.S.S. framework—to align actions with values, build resilience, and create lasting fulfilment.

  • Stress is a natural part of modern work and life, but it doesn’t have to be overwhelming. This session reframes stress as useful information and potential energy. Drawing on psychology and neuroscience, participants learn to distinguish helpful versus harmful stress, recognise early signs of overload, and apply evidence-based recovery strategies. Participants leave with practical tools to reframe, regulate, and reset—turning pressure into resilience and sustainable performance.

  • 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

    • Communicating with Clarity & Compassion

    • Sleep Right, Live Bright

    • United We Thrive: Building a Productive Workplace Through Equality and Respect

    • The Power of Five Appreciation Languages at Work

    • Mental Health Matters: Fostering Awareness and Understanding

    • Master Your Emotions: Building Awareness, Resilience, and Realisation

    • Managing Conflicts Effectively

    • Empowering Women in the Corporate Setting

    • Cultivating Powerful Mindset for Achieving Goals

    • Conquer Uncertainty: Effective Strategies to Tackle Anxiety

Fitness & Ergonomic Talks

These sessions help your team understand movement in a realistic, sustainable way.

  • Where do you begin when striving for a healthier lifestyle? The real challenge is starting the right way. Quick fixes—like strict diets or inconsistent workouts—rarely last. If you're ready for real, lasting results, join our fitness expert for an interactive session filled with practical tips to make fitness a sustainable part of your life!

  • Osteoporosis affects both men and women, with higher risk as we age. This workshop explains the science and risk factors behind osteoporosis and how lifestyle choices influence bone health. Participants will learn practical exercise and lifestyle strategies to strengthen bones, support musculoskeletal and joint health, and maintain strong bones at every stage of life.

  • Many repetitive stress injuries among office workers stem from poor posture and improper workstation setup, leading to issues such as neck, shoulder, and back pain. This workshop highlights common risk factors, helps participants identify overworked areas of the body, and teaches practical posture and workstation adjustments to reduce strain. Participants gain hands-on experience to create a more comfortable and supportive work environment.

  • This workshop focuses on the often-overlooked role of the pelvic floor in overall health, core stability, and wellness. It’s designed to be informative and interactive, helping participants understand how pelvic floor health impacts posture, bladder control, and overall core strength.

    The session would include:

    • A deeper understanding of the pelvic floor’s function and its connection to core health.

    • Practical exercises for strengthening and maintaining pelvic floor health.

    • Insights into how physiotherapy can support pelvic health, particularly post-pregnancy.

  • Running is a popular sport in Singapore, thanks to accessible parks and minimal equipment requirements. However, aspects like posture and structured training are often overlooked, which are crucial for improving performance and preventing injuries like Runner’s Knee.

    • Ergonomics Workshop: Targeting Common Pains: Lower Back & Knees

    • Preparation for Your First Triathlon

    • Getting Started with Cycling

    • Move More, Scroll Less

Lifestyle Workshops

Hands-on activities that let your team express, unwind, and explore new ways of caring for themselves.

  • When people think of essential oils, they often picture a calming aroma or a spa session. But there’s actually so much more to them. Essential oils can support emotional wellbeing, boost focus, ease tension, and even become part of your daily self-care toolkit.

    In this workshop, participants will:

    • Understanding essential oils

    • Know ways to use essential oil

    You'll also get to create your own personalised blend to take home — a little bottle of calm, clarity, or whatever you need most.

  • Have you ever wondered about the hidden meanings behind the flowers you see every day? Join us in this therapeutic workshop where you’ll delve into the enchanting world of pressed flowers and botanicals, learning about their unique meanings and symbolism. Guided step-by-step, you'll create a personalized layout that embodies your company’s tagline, core values, or inspirational phrases. This hands-on experience not only nurtures your creativity but also connects you with the deeper significance of each flower, making your final creation a reflection of your brand’s identity.

    Outline:
    Introduction to Pressed Flowers
    Exploring Different Flowers and Botanicals
    Step-by-Step Guidance

  • When people think of perfumes, they often picture luxury or indulgence, but scents have a deeper power. They can lift moods, spark memories, and express individuality in a way words can’t.

    In this workshop, participants will:

    • Learn the basics of perfume blending and fragrance families

    • Explore 10–20 types of fragrance oils and how different notes work together

    • Create their own personalised 10ml perfume roll-on to take home — a little bottle of confidence, calm, or joy

  • Did you know that different colors have different meanings? Join in the therapeutic session with guided drawing and coloring, and expressing yourself using different colors. The purpose of Art Therapy is to help people to express thoughts, feelings, and emotions in a gentle way that may be difficult to share with words.

    Art is about trusting the process and no prior artistic background or skill is required. Take away the worries of "I can't do art" and let’s release some stress together in the Art Therapy Workshop!

    You just need drawing paper, a pencil and a variety of your favorite color pencils.

  • Unleash the potential of used coffee grounds! Singaporeans consumed 6 million kg of coffee in 2020, generating significant waste. Instead of discarding used coffee grounds, learn how to upcycle them into a rejuvenating body scrub. In this hands-on workshop, you’ll discover creative ways to repurpose coffee grounds for skincare, and each participant will take home 1–2 customized, eco-friendly coffee ground body scrubs.

    • DIY Foam Hand Wash Workshop

    • Facial Guasha

    • Fabric Coaster Workshop

    • Paper Quilling Workshop

    • Lip Balm Workshop

    • Upcycled Coin Pouch Workshop

    • Soap Making Workshop

    • Experiencing Positive Emotions (Laughter Yoga)

    • Tea Blending Workshop

    • Nagomi Art Workshop

    • T-Shirt Tote Bag Workshop

Pricing depends on the session type, facilitator time, and setup needed. Most sessions are time-based, while logistics-heavy activities use a per-participant rate to cover materials. Additional costs may apply for venue, equipment, or transport.

Enquire Full Catalog

SNEAK PEEK

  • Mental Health Matters: Fostering Awareness and Understanding

  • Essential Oil Workshop

  • The Silent Killers: Obesity, Diabetes, Hypertension, Stroke

  • Pressed Flower Workshop

  • Building a Stronger Core: Understanding the Pelvic Floor Muscles

  • Nutrition for Sustainable Weight Loss

  • Paper Quilling Workshop

  • Coffee Ground Scrub Workshop

  • Sustainable Fitness Talk

  • Mental Wellbeing Workshop

Book a Wellness Workshop for Your Team!

Tell us what you’re looking for, and we’ll curate a wellness experience that fits your organisation.

Our friendly wellness coordinator will be in touch within 1–2 working days to guide and support you every step of the way.

Frequently asked questions

  • Most sessions run for an hour, but we can adjust to your preferred timing.

  • It depends on the session type, chosen topics, and any customisation needed. Venue, equipment, and transport fees may apply. Share what you have in mind and we’ll give you a clear quote.

  • Absolutely. We run sessions in-office, online, or hybrid.

  • Absolutely—let us know what your team needs, and we’ll tailor the session as closely as possible, depending on available resources and feasibility.

  • We recommend a lead time of at least 2 weeks when booking, as our trainers and speakers are assigned on a first-come, first-served basis. This ensures we can secure your preferred trainer or speaker on your desired date and time.

    Note: A 15% rush fee applies for sessions booked with a lead time of 7 working days or less.

  • Yes! All our speakers are certified professionals such as psychologists, dietitians, nutritionists, and certified trainers.

  • Definitely! We avoid “radio-style” lectures. Expect polls, Q&A, and two-way interaction.

  • Clients will only need to provide the basic setup for the session, including a projector, screen, HDMI cable, a stable internet connection, and a microphone if required.

  • No problem! As long as it's wellness-related, we can customize it for you.

  • Yes, we will provide an EDM using our standard FITFAMCO design template. Please note that any requests for customised designs will incur additional fees.