BYOC · Kallang — Community training
02—Movement is for life
Life doesn't move in straight lines.
Neither should you.
This isn't about a perfect body. It's about the strength, mobility, coordination and confidence to take part in your own life — today, and twenty years from now.
01Lift the grandchild.
02Carry the groceries.
03Climb the stairs.
04Get up off the floor.
05Keep doing what matters.
03—What is FLO?
Functional
Life Optimisation.
Practical, adaptable movement for everyday life. Every session is coached through three lenses — so the work always fits the person doing it.
How effectively and safely a movement is performed.
Coaches watch position, control and sequence first — quality before load.
The lenses are coaching tools. They are separate from the FLO Check assessment and are not a clinical diagnosis.
04—How we move
Seven patterns. A lifetime of uses.
01
Push
Getting up off the floor
02
Pull
Opening a heavy door
03
Hinge
Picking up a box
04
Squat
Sitting and standing with ease
05
Lunge
Climbing stairs, stepping over
06
Rotate
Turning to reach the back seat
07
Gait / Carry
Groceries home in one trip
Progression
One pattern, one plane. Learn the shape — a squat to a box.
Underneath it all: the six degrees of freedom — every direction a body can move and turn.
05—Tools, not machines
Built for bodies, not benches.
No rows of machines. We train with adaptable tools that move the way you do — led by the clubbell, with its long lever and swinging arc.
Bodyweight · Clubbells · Kettlebells · Medicine balls · Suspension trainers · Rings · Resistance bands · Sandbags · Carries · Jump ropes ·
06—Find your way to train
Four ways in.
BYOC
Regular group training
Practical strength, mobility, coordination and confidence — adapted to wherever you're starting from.
Who it's for
Adults new to training, returning, or wanting to keep moving well.
— Kallang · Wed 7:45pm & Sun 8:00am
— Changi Simei · Thu 7:30pm
— Ask about trial eligibility
De-Pain
Movement workshop
A practical pain-management and self-care workshop: Active Trigger Release, mobility, strengthening, and testing and recording your response.
Who it's for
Adults who want to understand pain and build practical self-care habits.
— Next date to be announced
— Guided practice and a personal action plan
Skill Workshops
Learn a tool
Focused sessions to learn one tool properly — clubbells, kettlebells, suspension trainers, jump rope.
Who it's for
Members and newcomers who want real technique.
— Small groups
— Dates announced per workshop
DEF-CON
Practical self-defence
Defensive capability and situational awareness, built on the same movement foundations.
Who it's for
Adults who want to feel more prepared and aware.
— Calm, coached, practical
— Enquire for next intake
BYOC · Walk-in
S$25
Single session
BYOC · 10 sessions
S$180
Valid 90 days
BYOC · 20 sessions
S$300
Valid 180 days
Ask the team about trial eligibility and current programme rules. An enquiry does not reserve a place.
07—People behind the movement
Calvin Ng
Co-Founder, FLO / Health First Fitness
Kevin Koh
Co-Founder, FLO / Health First Fitness
Precision in movement. Awareness in action. Calvin and Kevin’s SAF Commando backgrounds shaped their attention to detail, adaptability and responsibility for the people around them. At HFF, those values inform how we coach: noticing the small adjustments, helping you become more aware of your body and surroundings, and adapting each challenge to your starting point. The purpose is practical—helping you move with greater control and confidence, in training and everyday life.
Certified coaching community
Kelvin Kwek
CFFT-L2
Sherman Beh
CFFT-L2
Kit Foo Hoa
CFFT-L1
Chew Xiang Yu
CFFT-L1
Gina Tang
CFFT-L1
Wendy Kea
CFFT-L1
08—The HFF community
Different starting points. Moving together.
A glimpse into our sessions: learning new movements, building confidence and training alongside people with different abilities.
Changi Simei — Community training
HFF — Mobility practice on exercise mats
BYOC · Kallang — Clubbell practice
BYOC · Kallang — Coached rope rows
BYOC · Kallang — Kettlebell circuit
Swipe or use the arrow keys to explore the photographs.
09—Your first step
Your next chapter starts with movement.
01
Come as you are
No prior fitness needed. Abilities in the room are never uniform — that's the point.
02
We meet your level
Coaches scale every drill through Technique, Effort and Discomfort.
03
Leave moving better
One hour. Practical work you'll feel in your day.
10—Where & when
Wed
7:45pm – 8:45pm
Kallang · Regular BYOC
Sun
8:00am – 9:00am
Kallang · Regular BYOC
Thu
7:30pm – 8:30pm
Changi Simei Residents' Network · Satellite community session · separate credit arrangement
Questions before you come?
Send the coaching team a note — we'll help you pick the right first session.