The F.I.T. Program for un-fit 40+
Foundation. Integrated. Training. — Wake up dormant muscles, move without pain, and get back to the lifestyle you love.
Are You Over 40, Stuck Behind a Desk, and Tired of Feeling Stiff Every Single Day?
Let’s be honest. Our bodies weren’t built to stare at screens for 10 hours a day. If you’re a busy corporate mum or dad living or working around Wong Chuk Hang or Hong Kong Southside, you probably know exactly how this feels:
- That constant tightness in your neck and shoulders that builds up by the end of every working day.
- A dull, nagging ache in your lower back whenever you stand up after a long meeting.
- Stiff hips and knees that make you want to constantly stretch out under the desk.
- A sharp catch in your knees when you’re simply walking downstairs or going downhill on a weekend walk.
- The short-term relief trap You get a massage or see a physio. It feels great for a day or two, but by Monday afternoon, the exact same stiffness is back.
Why does this keep happening?
Think about it: sitting for hours, repeating the same rigid movements, or standing with slumped shoulders and your belly pushing out puts massive stress on your joints.
When you live like this, some muscles become chronically overworked and tight, while others completely shut down and go to sleep. These imbalances lead to injury after injury. Eventually, you just stop doing the activities you love because you’re afraid of getting hurt again. You don’t need an exhausting, random workout—you need to fix the root cause.
21-Day Atomic Habits Program Pricing
Small Group Personal Training
$3,998
1-on-1 Personal Training
$7,230
Included Services In (Total Value)
$1,260
1 x Postural Assessment
$1,260
1 x Program Design
$1,260
1 x Nutrition & Lifestyle Group Session
$7,560
6 x Personal Training sessions
I Ruptured My L4-L5 Disc at 54. Here is How I Got Back on My Feet." – Nate Solia
“I’m not just sharing this as a coach; I’ve been exactly where you are. I pushed myself too hard, made a bad call, and dived during a game of touch rugby. A 54-year-old diving… The next morning, I could barely get out of bed. My L4-L5 spinal disc was completely ruptured.
It was terrifying. But instead of accepting it, I worked closely with my incredible physio, Donna Sutton (she really is amazing). We didn’t just treat the pain—we found the root cause. I restarted my own correctives program, stayed consistent, and kept progressing. In less than 12 months, I was deadlifting 85kg off the floor.
Why did it work? Because when you start with the foundations and build up slowly, your body learns to use the right muscles at the right time naturally. Muscles that were once asleep come alive and get stronger. Soon, the aches lessen, and then they disappear. That’s what corrective exercise—or what we call ‘correctives’—can do. Think Pilates, only better.”
The 4 Pillars : How We Rebuild Your Movement
We don’t believe in guessing. If we don’t assess your body properly, we are just wasting your time and money. Our program focuses on four distinct areas to get your body working as a single, coordinated system:
- 1. Orthopedic Assessment (Posture Analysis & Movement Screen) : This is where everything starts. We find exactly which muscles are weak, which are tight, and how it’s affecting the way you move. This is how we stop injuries before they happen.
- 2. Mobilisation : Your joints need lubricant to move freely. Keeping them moving well and optimizing their natural range of motion is crucial for your long-term health, no matter what injuries you’ve had in the past.
- 3. Stretching : We target the chronically tight areas to release deep tension and aches. By rebalancing your muscles, we get your body aligned properly so there is less stress on your joints.
- 4. Core Strength : These aren’t standard gym crunches. These are specific corrective exercises designed to wake up the deep stabilizer muscles from your head to your pelvis. When these work, your neck, shoulder, and back pains start to take care of themselves.
Real People. Real Progress.
Ready to Feel Good in Your Body Again?
Everyone is different. We don’t know if you’ll see complete results in 21 days or if it will take a bit longer for your body to adapt. But what we do know is this: when people take 100% responsibility for their health, move better, and make small shifts toward eating right—that’s where the real magic happens.
Try our program for 21 days to feel the difference. After that, we strongly urge you to stick with it for 6 months, because that is what sets your body up for life.
“Our purpose is to enrich people’s lives so that they inspire others to do the same.”
Living or working in Wong Chuk Hang or Hong Kong Southside?
Fill out the form below to book your initial Orthopedic Assessment. Let’s work together, listen to your goals, and get you moving properly—with a lot of fun along the way!