OnFit Strength & Conditioning

OnFit Strength & Conditioning From Pain to Performance
Injury rehab • Sports performance
Functional movement • Senior fitness
Move with calm strength. Recover with lasting power.

Helping you overcome pain and regain the freedom to move, train, and live fully.

26/05/2026

Bring Your dad to Train With You 💛

This one’s for family.

Invite your dad to join your group training session —
✨ His first session is FREE!

Train together, get stronger together, and most importantly… stay healthy together.

If your dad has any pain or discomfort:
🩺 Movement Assessment Promo： (RM200 → RM140)

📲 WhatsApp us to book
Limited slots available — secure yours now!
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带爸爸一起来训练 💛

这是属于“家人”的特别活动。

邀请爸爸一起参加团体训练课程
✨ 爸爸首堂课免费！

一起训练，一起变强，更重要的是一起变健康。

如果爸爸有疼痛或不适：
🩺 伤痛评估享有折扣：（RM200 → RM140）

📲 通过 WhatsApp 预约
名额有限，赶快预约！

Postpartum recovery is not just about getting your body back —it’s about restoring your body function, strength, and con...
25/05/2026

Postpartum recovery is not just about getting your body back —
it’s about restoring your body function, strength, and confidence. 🤍

But recovery should not be rushed.

✨ Proper postpartum training focuses on:
✔ Breathing restoration
✔ Pelvic floor recovery
✔ Deep core activation
✔ Pressure management
✔ Functional movement recovery

Recover correctly, not quickly. 🤍

While taking care of your baby,
don’t forget to take care of yourself too.

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产后恢复，
不只是恢复身材，
更重要的是重建身体功能、力量与自信。🤍

但恢复，不应该操之过急。

✨ 正确的产后训练更注重：
✔ 呼吸重建
✔ 骨盆底肌功能恢复
✔ 深层核心启动
✔ 腹压管理
✔ 功能性动作恢复

恢复不是越快越好，
而是恢复正确。🤍

在照顾宝宝的同时，
也别忘了照顾自己的身体。

📢 【Public Holiday Notice】Please be informed that OnFit S&C will be closed on the following dates for the public holidays...
22/05/2026

📢 【Public Holiday Notice】

Please be informed that OnFit S&C will be closed on the following dates for the public holidays:

· 27 May — Hari Raya Haji
· 30 May — Kaamatan Festival
· 31 May — Kaamatan Festival & Wesak Day
· 1 June — Agong’s Birthday
· 2 June — Replacement Holiday (Kaamatan)
· 3 June — Replacement Holiday (Wesak Day)

We will resume business as usual afterwards 😊
Thank you for your understanding and support!

Wishing everyone a safe and joyful holiday 💛

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📢 【假期通知】
OnFit S&C 将于以下公共假期休息：

· 5月27日 — 开斋节哈芝
· 5月30日 — 丰收节
· 5月31日 — 丰收节 & 卫塞节
· 6月1日 — 国家元首华诞
· 6月2日 — 丰收节补假
· 6月3日 — 卫塞节补假

之后将恢复正常营业 😊
感谢大家一直以来的支持与理解！

祝大家假期愉快 💛

20/05/2026

【FREE】 Postnatal Movement Assessment✨

1 MORE WEEK TO GO‼️‼️1 MORE WEEK TO GO‼️‼️
📲Book your assessment now ❤️

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✨ 产后运动评估 · 【免费开放】✨

还有一个星期‼️‼️还有一个星期‼️‼️
📲 立即预约训练评估❤

Can You Exercise During Pregnancy? 🤰The answer is: Yes.But the key is safe and pregnancy-appropriate training.Proper pre...
20/05/2026

Can You Exercise During Pregnancy? 🤰

The answer is: Yes.
But the key is safe and pregnancy-appropriate training.

Proper prenatal exercise can help:

✔ Reduce lower back discomfort
✔ Improve body stability
✔ Enhance circulation & endurance
✔ Reduce movement compensation
✔ Prepare the body for delivery

✨ The goal of prenatal training is not high intensity,
but learning how to use your body
more efficiently and with better stability.

Safety will always be more important than intensity. 🤍
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怀孕后，可以运动吗？ 🤰

答案是：可以。
但重点是“安全且适合孕期的训练”。

适当的孕期训练可以帮助：
✔ 改善腰背不适
✔ 提升身体稳定性
✔ 改善循环与体力
✔ 减少身体代偿
✔ 为生产做准备

✨ 孕期训练重点不是高强度，
而是学习如何：“更稳定、更有效地使用身体”

安全，永远比强度更重要。 🤍

Strength & Conditioning Group Class is UP!Our Booking for June 2026 is ready for booking at our NEW website (onfitsnc.co...
15/05/2026

Strength & Conditioning Group Class is UP!

Our Booking for June 2026 is ready for booking at our NEW website (onfitsnc.com), click "SIGN UP NOW"!

Let's make it ON for your health journey!
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团体训练课程预订现已开始！

我们的2026年6月预订已在我们的新网站开放（onfitsnc.com），点击“报名”！
让我们一起开启您的健康之旅吧！

欲了解更多相关信息，请致电012-601-8318联系我们！
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For more information related, please contact us at 012-601-8318!

S&C Group Class: Mon - Fri: 3PM-8PM. Tue & Thu: 6AM-9AM. Sat & Sun: OFF

PT & Reconditioning PT: Mon - Fri: 7AM-9PM, Sat & Sun: 7AM-6PM
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13/05/2026

From struggling with even the most basic movements
to walking pain-free, rebuilding body control,
and slowly regaining confidence in movement again.

Recovery is not a fast process.
There are days when it feels like nothing is improving.
But true rehabilitation is never about getting better overnight —
it’s about showing up consistently
and believing that your body can keep moving forward.

Because of the pain and discomfort,
there was fear of movement, fear of training,
and fear of getting injured again.

But through step-by-step rehabilitation training,
the body slowly began to change.

Thank you for not giving up.
From being afraid to move
to having the courage to start again —
that is already a huge victory.

To everyone going through injury, pain, or recovery:
Don’t let slow progress make you doubt yourself.
Every small improvement you make
is the beginning of healing. 💪
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从一开始连最基础的动作都觉得不舒服，
到现在能够无痛行走、重新建立身体控制，
慢慢找回运动的信心。

恢复的过程并不快，
甚至有时候会怀疑自己到底有没有进步。
但真正的康复，
从来不是“一下子变好”，
而是一次次坚持、一次次相信自己还能继续。

因为身体的不适，
曾经不敢动、不敢练，
也不相信自己还能恢复。

直到开始一步一步进行康复训练，
身体才慢慢开始改变。

感谢自己没有放弃。
从害怕运动，到敢于重新开始，
这就是最大的进步。

送给所有正在受伤、疼痛、恢复中的人：
不要因为恢复慢，就否定自己的努力。
你现在每一个小小的进步，
都是身体重新变好的开始。 💪

🤍 Preparing for pregnancy is more than just getting ready to conceive.It’s about preparing your body for the journey ahe...
12/05/2026

🤍 Preparing for pregnancy is more than just getting ready to conceive.
It’s about preparing your body for the journey ahead.

Long hours of sitting, lack of exercise, weak core muscles, and poor posture can place more stress on the body during pregnancy.

Prenatal training is not about getting slimmer —
it’s about building a body that’s stronger and better prepared for pregnancy and postpartum recovery. 🌿

✨ Core stability
✨ Pelvic stability
✨ Better breathing patterns
✨ Lower body strength
✨ Proper movement patterns

Start preparing for pregnancy by giving yourself and your future baby the best gift. 🤍

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🤍 备孕，不只是准备怀孕。
也是在为你的身体打好基础。

长期久坐、缺乏运动、核心无力、姿势失衡，
都可能让怀孕后的身体压力更加明显。

产前训练不是为了“变瘦”，
而是让身体更有能力迎接怀孕与产后恢复。🌿

✨ 核心稳定
✨ 骨盆稳定
✨ 改善呼吸模式
✨ 提升臀腿力量
✨ 建立良好动作模式

从备孕开始，给自己和未来宝宝最好的礼物。🤍

#产前训练

Happy Mother’s Day 💛To all the amazing mothers —thank you for your strength, love, patience, and sacrifices every single...
10/05/2026

Happy Mother’s Day 💛

To all the amazing mothers —
thank you for your strength, love, patience, and sacrifices every single day.

No matter how busy life gets,
don’t forget that your health matters too.

May you always stay strong, healthy, confident, and happy 🌷

With love,
On Fit Strength & Conditioning

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母亲节快乐 💛

献给每一位伟大的妈妈 —
谢谢你们每天的付出、温柔与坚强。

无论生活多忙碌，
也别忘了照顾自己的健康。

愿每一位妈妈都能一直健康、自信、快乐且充满力量 🌷

— On Fit Strength & Conditioning

❤️

09/05/2026

You don’t need to be better than others.
You only need to be better than yesterday’s version of yourself.

From 17/9/2025 to 22/4/2026,
real change didn’t happen overnight.

Every workout, every drop of sweat,
every moment you wanted to give up but kept going —
it all adds up.

Progress isn’t about becoming perfect instantly.
It’s about not giving up on yourself.

Keep going.
Step by step, you’ll become someone stronger. 💪
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你不需要赢过别人，
你只需要超越昨天的自己。

从 17/9/2025 到 22/4/2026，
改变从来不是一天完成的。

每一次坚持训练、
每一次流汗、
每一次想放弃却还是继续，
都会慢慢把你带向更好的自己。

真正的进步，
不是突然变得完美，
而是你开始没有放弃自己。

Keep going.
一步一步，你会看到不一样的自己。💪

Model :

Address

Lintas Plaza
Kota Kinabalu
88300

Opening Hours

Monday 09:00 - 21:00
Tuesday 09:00 - 21:00
Wednesday 09:00 - 21:00
Thursday 09:00 - 21:00
Friday 09:00 - 21:00
Saturday 09:00 - 13:00
Sunday 09:00 - 13:00

Telephone

+60126018318

Website

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