Frequently Asked Questions

Once-weekly sessions don't create meaningful progress. Your coaching focuses on clients who want consistent training and real results.

Research and experience show that training frequency of 2-3 times per week produces significantly better outcomes in terms of strength gains, mobility improvements, and sustainable habit formation.

The Performance membership (2×/week) is our most popular option — it's the best blend of consistency and results.

This frequency allows for adequate recovery between sessions while maintaining enough training stimulus to drive continuous progress. Most clients see significant improvements in strength, mobility, and overall fitness within 8-12 weeks.

The Flex Pack is designed exactly for that: 10 sessions, 3 months to use them.

This option is perfect for clients with unpredictable schedules, frequent travel, or those who want to try our coaching before committing to a monthly membership. You get the same high-quality training without the monthly billing structure.

Yes — changes apply to the next billing cycle.

You can upgrade or downgrade your membership tier at any time. Simply notify us at least 7 days before your next billing date, and the change will take effect on your renewal date. Your banked sessions will carry over to your new tier.

Yes. They provide coaching value and therefore count as full sessions.

Virtual sessions are not "lesser" than in-person training. You receive the same level of coaching, programming, and accountability. They're perfect for when you're sick, traveling, dealing with weather issues, or simply prefer to train from home or another gym.

Only with memberships, not Flex Packs.

Membership sessions roll for 30 days, up to 8 total. This banking system gives you flexibility when life gets busy, but encourages consistent training habits. Flex Pack sessions do not bank — they simply expire after 3 months from purchase date.

We require 12 hours minimum notice for all cancellations.

• Cancel 12+ hours in advance: Your session can be rescheduled to another available time
• Cancel inside 12 hours: The session is forfeited and deducted from your package

This policy protects the integrity of our schedule and ensures we can offer quality service to all clients. Repeated late cancellations may affect your access to preferred time slots.

Yes, memberships can be paused once every 3 months for up to 2 weeks.

Requirements for pausing:

• Provide 7 days advance notice
• No session accumulation during pause period
• Billing resumes automatically after pause period
• Banked sessions must be used within 30 days after resuming

Note: Flex Packs cannot be paused — the 3-month expiration continues regardless.

Sick Days:

• Notify before 12 hours → reschedule or virtual recovery session
• Notify within 12 hours → session is forfeited
• Virtual recovery sessions can be arranged if appropriate for your condition

Travel:

• Provide 7 days notice to bank that week's sessions (up to the 8-session cap)
• Virtual sessions available anywhere with internet connection
• Billing does not pause for travel alone
• Consider switching to virtual sessions during travel periods

Memberships:

• Auto-renew monthly
• Lower per-session cost
• Sessions bank for 30 days (up to 8)
• Can pause once per quarter
• Priority scheduling
• Best for committed, consistent training

Flex Pack:

• One-time payment, no auto-renewal
• 3-month expiration on all sessions
• No banking available
• No pause option
• Scheduled based on availability
• Best for flexibility and testing fit

Booking is simple:

1. Initial consultation: Use our booking form or contact us directly
2. Choose your package: Select the membership or flex pack that fits your needs
3. Schedule sessions: We'll work together to find times that fit your schedule
4. Ongoing scheduling: Book sessions in advance to secure your preferred times

Members get priority access to prime time slots (early morning and evening).

In-Person Training Location:

Sportslab NYC
295 Madison Ave, Basement Level
Entrance on E 41st between Madison Ave and Park Ave
New York, NY

Sportslab NYC is a premium training facility with state-of-the-art equipment and a focused training environment.

Virtual Training: Conducted via video call from wherever you are — home, hotel gym, or your local fitness center.

For in-person training, please bring:

• Athletic shoes appropriate for training
• Comfortable workout clothes
• Water bottle (stay hydrated!)
• Towel
• Any personal items you need (lock bag, etc.)

Everything else (equipment, programming, coaching) is provided!

Yes! As a Precision Nutrition Level 1 Coach, Derek provides evidence-based nutrition guidance as part of the Personalized Programming service.

Nutrition coaching includes:

• Habit-based nutrition strategies
• Macronutrient guidance
• Meal planning support
• Accountability and check-ins
• Sustainable lifestyle changes

This is integrated with your training to create a complete transformation approach.

Perfect — that's a specialty! Derek focuses on pain-free movement through corrective exercise and mobility work.

Training approach for injuries/pain:

• Assessment of movement patterns
• Identification of compensations and limitations
• Corrective exercise prescription
• Progressive loading strategies
• Pain-free strength development

Note: While Derek can work with many common issues, he'll refer you to appropriate medical professionals if needed for diagnosis or treatment beyond the scope of personal training.

Membership cancellation policy:

• Provide written notice (email preferred)
• Cancellation takes effect at the end of current billing cycle
• Session accumulation stops when membership is canceled
• You have 30 days post-cancellation to use any banked sessions
• Banked sessions expire if not used within the 30-day window

We're always sad to see clients go, but we understand life circumstances change. We hope you'll come back when the timing is right!