Classes & Programs
Training
Intensive Training
Various online packages the warrior in you
Personal & Group
Stay in shape one-on-one and as a group
Workshop
Corporate and organizational packages
Classes For All Fitness Levels
Here is a collection of what to expect when you begin your transformation.
Weight Loss
Obesity has been a global epidemic for years and losing weight is not merely for beauty purpose but for prevention and treatment of chronic diseases such as cardiovascular diseases, type 2 diabetes, some kind of cancer and other diseases which will be benefited by weight loss. Our weight loss program is monitored by medical professionals, namely physicians and dietitians, together with our professional personal trainers to give you a comprehensive program which is effective and safe.
Weight Gain Program
We understand that gaining weight may be much harder than weight loss sometimes. With our medical team we will try to find out the reason behind and provide a tailored-made program for you. Adults lose 3-8% of their muscle mass after the age of 30, and thus keeping muscle mass or at least slowing down the rate of losing it is very important as it may lead to chronic diseases like sarcopenia or osteoporosis.
Health Ambassador Program
Having helped several listed companies in HK conducting their health ambassador program, we have different health ambassador program for company to choose from. Prolonged sitting at work has proven to increase mortality and also sick leave dates which decrease productivity of the company. Happy & healthy employee is crucial to company growth and our health ambassador program will help your company achieve the goal of not only increasing profit of the company but also the loyalty of the staff to the company.
Cardiovascular Disease Exercise Program
According to mayo clinic in US, cardiovascular disease generally refers to conditions that involve narrowed or blocked blood vessels that can lead to a heart attack, chest pain (angina) or stroke. Other heart conditions, such as those that affect your heart’s muscle, valves or rhythm, also are considered forms of heart disease. Many forms of heart disease can be prevented or treated with healthy lifestyle choices. Obesity, high blood pressure, high blood cholesterol, diabetes and physical inactivity are among some of the risk factors of cardiovascular disease and they all can be improved by proper exercises, healthy diet and medicine.
Functional Performance Enhancement Program
Everybody is an athlete. Your mom is an athlete while she perform her ‘housework’. Your dad repairing the roof or moving heavy objects at home is an athlete. You are an athlete when competing in a basketball/volleyball/tennis/any type of game. Your grandparents are athletes when they try to clean the floor. Everybody perform different function everyday. In order to prevent overuse injuries or accident, we need to release the tension of some short and tight muscles and strengthening those which are relatively weaker.
Athletic Performance Enhancement Program
No matter what kind of sports you are playing, you want to enjoy it injury free and win the game in most of the competition, if not all. According to the SAID (Specific Adaption to Imposed Demand) principle of training in NASM, we need to train our athletes in 3 specific way: mechanical, neuromuscular and metabolic. Training plateaus are difficult to overcome but we are here to help you with our extensive program and team. Recreational sports players are serious players too so we understand the need to keep your level of energy high and pain free so that you can enjoy your game as much as possible. Nothing above can be achieved without serious fitness training and we are here to help you and your team achieve your fitness goals.
More Training & Fitness Programs
Posture Correction Program
Thanks to our technology advancement we have more and more electronic devices to look at everyday. Neck, shoulder, elbow, wrist and even your thumb may be painful because of hours spending on using it. There are many methods which can not only improve your posture but also activate some muscles that you may never know they exist! Bad posture may eventually affect your cardiorespiratory function, which means your breathing and heart function may get worse gradually. You want to look taller? Better posture will also make you look smarter and confident!
Youth Fitness and/or Self-defense Program
World Health Organization defines adolescent as any person between the age of 10 and 19. Adolescence can be defined biologically, cognitively as well as socially. They are going through major pubertal changes, and their ability to think and reason would become more effective. As this is their transitional period to “become” an adult, we don’t want to give them too heavy of weight training which may hinder their height changes as the growth plate at the end of their long bone may be closed faster because of heavy weight training. We need to balance the development of the adolescent body while enhancing their sports performance to increase their level of enjoyment in various type of physical activities. Physical training can also lower risk of depression in adolescent as they are facing an ever changing world nowadays with complicated social and personal relationship. With a more mature body build adolescent are also facing issues like sexual harassment and violence problem os starting self defense training is crucial at this age.
Kids Fitness Program
According to the department of health and human services in US, children ages 3 to 5 should be physically active throughout the day to enhance their growth and development, parents can give them various games and activities to participate and there is no need to hire a trainer for them at this age. Starting at the age of 6, we can incorporate physical activities into children’s daily routine to improve their aerobic fitness(cardiovascular fitness), muscles strength as well as muscle endurance. By giving them different types of activities we can explore the true interest of the children and most importantly, have quality time with them. It is also possible to start teaching self defense skills to children since the age of 6-7 as they may already start facing certain kind of bullying issues at school.
Cardiac Post-rehab Program
Heart diseases remain one of the top three leading causes of death in HK. Cardiac surgery, whether it be PTCA, CABG or any other surgery, is very important to maintain the life of the cardiac patients. But many forget to maintain the level of physical activity after surgery so that the heart can recover and they can maintain the quality of life in the future. Cardiac muscle is a unique type of muscle which you cannot train directly like skeletal muscles which we can pump iron with. Some patients need to follow the guidelines of physiotherapist in hospital or private practice after surgery to slowly gain back normal function of the heart by cardiac rehabilitation program in hospital. After that patients are encouraged to continue exercising but usually they do not know how to maintain their workouts. Our team will help you maintain safe and effective workout throughout your exercise journey and will let you know how to start moving safely with our post rehab cardiac program.
Ankle Sprain Post-rehab Program
Ankle sprain is probably the most frequent cases of injury among all, according to figures locally in HK. Ankle is full of ligaments and spraining the ankle means you tear the ligaments together with some other fascia, tendons or muscles. Even without bone fracture it may take 4-6 weeks to completely heal and after that you may still feel the instability of the ankle joint while walking. Many people just ignore and hope the ankle will regain the stability and strength by time. With our professional training program we can help you get back the mobility and stability(together called “Mostability” by Gray Institute) so that you can move pain-free in the near future.
ACL Injury Prevention & Post-rehab Program
Nearly three quarters of anterior cruciate ligament (ACL) injuries are non-contact injuries. It can be prevented by proper training of quadriceps and hamstring muscles, but also to activate core muscles to maintain the balance of the body as soon as we are losing it. Once ACL is torn, muscles will start atrophy process and thus muscles will be wasted as long as you remain inactive. Therefore, after rehabilitation program by physiotherapist you must keep moving and progress the workout until you get back at least 70-80% of the function and strength of the knee joint. There is no guarantee that you can get back 100% of the function and strength of your knee joint but most of our clients had great results and was extremely satisfied with what they achieved. Giving up in not the word in our dictionary.
Frozen Shoulder Exercise Recovery Program
Feel that you cannot lift up your arm suddenly and feel pain at the tip of the shoulder or around it? You have to seek medical advices and see if you have a frozen shoulder(also called adhesive capsulitis) or other conditions. It can happen to anybody but especially to those with diabetes or inactive people. Enforced immobility resulting from a stroke, heart condition or surgery may also result in a frozen shoulder too. Nobody knows the true reason of the cause of it but it usually starts with bursitis or tendinitis of the rotator cuff muscles, pain increases with movement because of the inflammation and that limits the shoulder’s range of motion. Some patients take 1-2 year to heal by doing nothing but waiting. We can ‘unfreeze’ the shoulder with different exercises and the pain will subside gradually. It takes around 2-3 months and you will feel significantly better.
Cancer Post-rehab Program
Cancer patients need our support physically and mentally. With advance treatment nowadays the mortality rate is lower but we have not concerned about their quality of life after they recovered. While waiting for the 5-yr reconfirmation of the cancer-free diagnosis, cancer recovered patients can do a lot of things to recover faster and with a better quality of life. With proper replenishment of nutrition and exercises cancer patients can regain the muscles which are lost during treatment and have a better quality of life. Some patients recovered from breast cancer or lymphoma may have undergone surgery and exercises can help with both the movement of the lymph to relieve the edema symptoms and also increase the range of motion of movement. Patients recovering from other types of cancer may benefit from.
Diabetes Prevention Program
If you are older than the age of 45, overweight, inactive, have high blood pressure, polycystic ovary syndrome(PCOS), had gestational diabetes during pregnancy, you have a higher risk of getting a condition called prediabetes. Prediabetes means you have a higher than normal blood sugar level, It’s not high enough to be considered type 2 diabetes yet but you can confirm with your physicians whether you have this condition because prediabetes does not usually have signs and symptoms. If you have prediabetes, you have a much higher chance to develop type 2 diabetes but the good news is, that progression from prediabetes to type 2 diabetes is not inevitable. Another good news is that if you can lead a more healthy lifestyle, you can even prevent prediabetes and type 2 diabetes. Our sports medicine team of dietitian and physical trainers will help you in your journey to become a healthier you.
Diabetes Management Program
Type 1, Type 2 and Gestation diabetes(diabetes mellitus during pregnancy) are the most common kind of diabetes mellitus. Diabetes can lead to high blood pressure, heart diseases, stroke, kidney disease, nerve damage, vision problem(possible loss of vision) or even amputation. The earlier you respond to the disease the better are your health and quality of life in the future. In the case of diabetes, exercise plays a significant role in fighting the disease, together with proper medicine and diet. There are some contraindications for diabetic patients doing exercises so you need to be cautious on what, how and when to exercise if you have diabetes. Our sports medicine team consisting of endocrinologist, dietitan and personal trainer will assist you and guide you through the diabetes management program, which lasts from 3-6 months usually.
Osteoporosis Management Program
Dual energy x-ray absorptiometry(DEXA) test of the hip & spine is a diagnostic test for osteoporosis. If you are women in menopause, or any gender who recently broke a bone and age 50 or older, or if you lose half an inch of your height within a year or one and a half inches in total of your height, you should consult a doctor and see if you need to preform a test for osteoporosis. Osteoporosis does not only affect your bone mineral density, it affects your muscle mass and also your posture which may hinder your respiratory or even cardiovascular function at the end. With close monitoring by our sports medicine team, we will combine medicine, diet and exercise to help you improve your condition.
Hypertension Management Program
Being responsible for around 7.6 million deaths per annum worldwide(13.5% of the total), hypertension is possibly a disease with one of highest mortality rate. Hypertension is a ‘silent killer’ because most of the patients having it do not have any symptoms. Hypertension can cause serious damage to heart, kidney, hardening of the arteries and may even lead to stroke. Although exercise can only lower 5-10mmHg of blood pressure, combining the effect of diet and medicine would have significant effect on lowering our BP. Our hypertension management program will guide you through resistance and aerobic exercises by our physical trainer, healthy diet with Dietitian and medical support with our endocrinologist and/or cardiologist. Managing high blood pressure has never been so convenient with our one-stop program.
Asthma Exercise Program
Asthma is a condition in which your airways narrow and swell and produce extra mucus. Exercise-induced asthma is the narrowing of the airways in the lungs triggered by strenuous exercise. Occupational asthma triggered by workplace irritants like gases, dust or chemicals. Allergy-induced asthma triggered by airborne substances, such as dried saliva of the pets, cockroach waste, particles of skin, pollen or mold spores. Exercise can help your lungs work better, boost your immune system so you get fewer colds which may worsen your asthma condition, and also can help you lose or maintain your weight so that you can breathe easier and your body will not produces so much inflammatory substances that may impair lung function.
Arthritis Exercise Program
No matter whether you are suffering from osteoarthritis(the most common type), rheumatoid arthritis or any other types of diseases like lupus, gout which may induce joint problems, doing exercises will help improve your joint range of motion, strengthen your muscles so that they can support and protect the joints. Aquatic exercises are helpful but not everyone can access to swimming pool or beach especially in a crowded city like Hong Kong. Aerobic exercises may not be easy to perform while you have joint pain so at the beginning of the exercise program we will start with flexibility and resistance exercises. We will closely monitor your condition with your physician/orthopaedic specialist and physiotherapist throughout the whole program.
Smoking Cessation Exercise Program
At the beginning of ceasing to smoke, many smokers experience surge in appetite and so maintaining weight becomes challenging for them. Exercise can decrease appetite and helps limit the weight gain if the intensity and exercise time are enough. And after exercise, the withdrawl symptoms of smoking, like cravings for nicotine, tingling in the hands and feet, sweating, nausea and abdominal cramping, headaches, coughing, constipation and gas, sore throat etc, may decrease up to 50 mins after exercise. Exercise helps especially cope with the stress of smoking cessation and give you more energy, which can improve your mood too. Some studies favoured the result of combination of exercise and nicotine replacement therapy, and we can closely monitor that with your physician.
Fighting Fitness Program
Is your fitness training specific enough for your fight? Whether your fight is on the street for self defense, or in the ring fighting for competition, we can design a specific fighting fitness program. Running or doing any aerobic exercise for as long as possible so that you have the cardiovascular endurance to prepare for the fight is the most outdated training method, whether on the street or in the ring. Using the SAID principle(Specific Adaptation to Imposed Demand), we will tailor-made a fitness program for you to cater for your fighting need.
Scoliosis Postural Correction Exercise Program
Scoliosis is probably the most difficult type of postural problem because it comes originally from the structure, i.e. spine, itself. Musculature around the spine will grow according to the deformity and some muscles will be so tight that will trigger pain. Whether you decide to use surgery to help with the condition, exercise will help improve your mobility and posture. Exercise program for scoliosis takes a relatively longer time than other programs but early intervention by exercise will help alleviate the pain associated with this condition and prevent other conditions like lung and heart damage to happen early.
Pain Management Program
Live with the pain – easier to say than do. With our professionals help you will get rapports from us so that you can understand how to manage it. We will cooperate with appropriate professionals, such as orthopaedic specialist, physiotherapist, anesthetist and any other specialist to help you manage it with medicine and/or exercises. We understand that not all kind of pain are the same, and it may be a long journey before we can help you manage it, we promise you that we will be there for you throughout the process.
Injury Post-rehab Program
Many people understand rehabilitation, which is the therapy to restore and enhance functional ability that has been lost or diminished due to injury. Usually physical rehabilitation is done by physiotherapist in Hong Kong. However, many people stop doing therapy or training in the middle or even after the rehabilitation program, that is why most people suffered from any kind of injury will never restore full function of their injured body part. This program is specially designed to help you restore most of your body function which is impaired by injury and/or surgery.
3D Flexibility Enhancement Program
Still using only static stretching for your pre and post game warm up and cool down? We are not saying static stretching is not important, but there are many other ways to maintain and even enhance your flexibility. Flexibility is specific to different kind of sports so you cannot use the same type of stretching or the same stretches for every sport. Muscle moves in three dimensional space so why do we always just stretch in one plane of motion? Our 3D flexibility enhancement program will combine 3D movement, 3D stretching and also special myofascial release technique will help increase your flexibility for all your functional needs.
Running Injury Prevention & Exercise Program
Running is arguably the fastest growing sports in the world and thus injury rates of running is also raising tremendously. Many people do not even do any warm up before light jogging or even long distance running, which increase the chance of injury. Running is actually putting your joints, especially the joints of the leg, a lot of pressure because every step may put at least 7-10 times of your bodyweight onto the foot which is impacting the ground on every step. Many people who pick up running in middle age and after a few years they are forced to stop due to the pain associated with wrong running practice, including and not limited to wrong or short warm up.
Running Speed Enhancement Exercise Program
Stride length and stride rate are the main factors affecting the speed of your run. Long and short distance run requires different energy system of the body and so training program is different. During competition games running is an essential part for some sports and so improving your running speed will help the performance of your game.
Basketball Injury Prevention & Performance Enhancement Program
Basketball game is both aerobic and anaerobic in nature. It involves a lot of jumping and some body contact as well as short sprinting. Hand eye coordination is very important for dribbling of the ball and depending on the position in the team your athletic ability should also be different. Metabolic specific training program will help you improve your cardiovascular endurance for the game and mechanical specific training program will train your body movement according to all the defensive and offensive movement in basketball game.
Volleyball Injury Prevention & Performance Enhancement Program
Volleyball game is actually very anaerobic as you don’t need to run a long time in the game. Instead fast jumping, side steps, immediate squatting down and very short sprints are more important and need to train intensively and properly so that players can perform the movement without getting injured. In between every game point players have very short rest so if fitness training is not specific enough players will not be fit enough for the game. Our special designed volleyball injury prevention and performance enhancement program will inspire your players how to train themselves properly according to the fitness needs of their position in the team.
Jumping Height Enhancement Program
Who doesn’t want to jump higher if you are enthusiastic about games like basketball, volleyball, handball, badminton, football etc? Jumping up is usually not the phase which will get you injured. Landing on the ground after jumping is usually the most dangerous time because not only that your landing may be bad but also there may be other people pushing you before and during landing and the ground may be slippery due to sweats. Therefore, before training how to jump higher we must train how to land properly and safely because the higher you jump the more danger is on your landing. With our special designed jumping height enhancement program you will not only jump higher but also safer with lower chance of injury.
Sign up for a
Physical assessment
Tone
Package
HKD12,000/mo.
- 1 month package
- 8 personal training
- 8 group classes of your choice
Fit
Package
HK$33,000/mo.
- 3 month package
- 24 personal training
- 24 group classes of your choice
Healthy
Package
HKD16,000/mo.
- 2 month package
- 8 personal training
- 18 group classes of your choice
Personal & Group Training
One-on-one training with a Med Fit Pro trainer AND train as a group for team motivation.
1-on-1 Personal Training program
1-on-1 personal training exercise program is designed to meet the individualised demand of clients who need guidance and/or assistance on any of the followings:
- Home exercise program
- Weight lifting(Muscle mass increase or body toning)
- Chronic diseases management
- Injury pre-hab or post-rehab exercise programs
- Weight management
- Self defense or IKMF Krav Maga techniques
- Postural correction
- Athletic performance enhancement
- Martial arts or fighting fitness
- Core strength enhancement
- Myofascial release and/or flexibility improvement
- Ladies body toning
- Running injury prevention and post rehab
We also help people who never exercise in their whole life to start doing some simple exercises to kick start their healthy lifestyle. Kids (age 5-10), junior(age 11-17), elderly are also very welcomed(the oldest client we had was 94 years old!). We can speak at least 3 languages including English, Cantonese & Mandarin so communication between trainers and clients would be extremely efficient.
Small Group Training
Small group training, with a ratio of one trainer vs 4-8 participants, is a global trend of exercise training. It’s because small group training will give you the benefit of some individualised training element while the price is much more affordable. Tailored-made small group training could be flexible in time and budget, and the purpose of the training could range from self dense, core strength, buttock shaping, body conditioning, pain relieving, myofascial releasing, weight loss, improving flexibility, improving balance or any other topics that you and your friends can think of!
Fighter
Package
HKD6,400/mo.
- 1 month package
- 4 personal training (non-peak hours)
Gladiator
Package
HK$14,400/mo.
- 1 month package
- 12 personal training (non-peak hours)
Warrior
Package
HKD11,000/mo.
- 1 month package
- 8 personal training (non-peak hours)
Workshops
Corporate and organizational packages
Team building sports medicine exercise workshop – We understand the importance of team building for companies who treasure the value of their employees. We also understand there are many choices in the market. Therefore, our specialised team-building sports medicine exercise workshop aims at helping your staff to bond with the others within the department or company by arousing their deepest sense of health & fitness, making the staff understand the ulmost importance of taking care of other’s health as well as themselves by a special designed sports medicine workshop(including exercise and/or seminar) is the vital importance to the company’s growth, their own profit and their family’s well being.
Recreational one-off exercise workshop – looking for one-off exercise class or workshop for staff to have a fun time? We constantly provide one-off special design sports medicine exercise workshop for company staff to enjoy and have some fun time. Whether it’s part of a series of your company’s staff day or you want your staff to try our sports medicine exercise workshop before joining our team building program, or you just want to provide a special exercise workshop for your staff, you won’t be disappointed to try one of the following sports medicine exercise workshops which are unique in the market:
- Shoulder & neck pain relieve exercise workshop
- Low back pain relieve exercise workshop
- Knee pain relieve exercise workshop
- Sports Massage workshop for relieving pain
- Myofascial release home exercise workshop
- 3D Stretching workshop
Self-defense Workshop
We have the highest level certified IKMF Krav Maga self defense instructors in Hong Kong and Asia region. Various companies had tried our Krav Maga self defense workshop and find it fascinating and eye-opening because Krav Maga is one of the best self defense method from Israeli army and can teach anyone with or without experience or fitness to deal with any attacks on the street, or even protect their love ones. For the qualification of our instructors, check out: www.kravmaga.com.hk.
Health Seminar
We concern the health & well being of your staff just as much as you do. Work life balance is proven to improve not only the well being of your staff but also the productivity of your company. In order to let your staff enjoy a balance life between work and family, we, Med Fit Pro, believe that correct health information is as powerful as exercises. Therefore, we organise 2-3 hrs health seminar for companies or groups who embrace the same concept with us. The seminars are not only informative but also inspiring, and we hope you enjoy them as much as the other companies do! Sample seminar topics are as follows(but not limited to):
- Work life balance seminar
- Stress relief with mild exercise, massage and healthy eating seminar
- Healthy eating seminar
- Pain prevention and relief seminar
- Injury prevention for amateur and/or professional athletes seminar
- Home exercise for postural correction seminar
- Running injury prevention seminar
- Healthy weight loss seminar
- Simple gym training and using seminar(especially for company which has their own gym)
“
Testimonials
I started by Personal Training journey 3 years ago after my physio treatment, as I was eager to improve my fitness to help my ball games, especially in jumping. I was not sure if PT really worked but after a few months, it was so regretful that should I know Derek long ago, I believe he would have brought performance to another level.
Not only being very experienced and knowledgeable, also he is innovative to set up the training that emphasizes the gradual strengthening of the muscles that I had never heard of, and importantly it works.
Derek is like a good mentor who pushes you when he knows you can do more, and like a good friend to encourage you when you need to most.
If you want to get fitter and achieve specific goals, I would highly recommend Derek who will definitely brings you there.
The merit and beauty of Personal Training (PT) by Derek is tailor-made trainings to suit your own needs and the equipment that you can use. He is very knowledgeable, far much better than most of the HK trainers. I know Derek from my physiotherapist. Originally, I simply want someone to help me to improve muscle co-ordination, body mechanics and flexibility in playing golf. Derek later on found that my most frequent play sport is sailing (racing). He analysis the different movements and muscles that I use when I race, then tailored design different exercises that improve my performance. The exercises that he designed had considered what I have in my own gym, and some of them can be done at home. I practice in between PT sessions and review my performance every time when I meet Derek. Each PT session is interesting as new things are learnt each time, rarely repeat. Other than trainings that focus on my own sports, Derek also review my posture and overall muscle distributions, provides training to achieve a healthy and balanced body. Thank you, Derek!
Book a course of Personal Training sessions with Derek Poon. It is a serious investment in your long term health. You will realise your fitness goals – and develop new, ambitious goals that you didn’t know you had! You will progress in every session. You will learn something from every single conversation you have with Derek, who has a breadth and depth of knowledge in physiology, sports medicine and training modalities that must be close to unique in the personal trainer world. You will stand and sit differently, move differently, and feel more positive about your body and its capabilities than you have in years, maybe ever. I cannot recommend highly enough.
Work
BE HEALTHIER. BE FIT.
BE Your Best
Studio Location
Sheung Wan
14/Fl, Connaught Harbourfront House
35-36 Connaught Rd West, HK
(MTR Exit C 4 min 30sec) Exit B has escalators-5min
Tsim Sha Tsui
16/FL 9 Hillwood Rd
Tsim Sha Tsui
Hong Kong
(+852) 5987 4565
(+852) 5987 4565
Studio Hours
Monday – Saturday: 9:00AM – 10:30PM
Sunday: 9:00AM – 5:00PM