Pherform

The largest Hong Kong Sports and Health Expo 2024 (FWE) will make a strong comeback this year from November 22 to 24, transforming the AsiaWorld-Expo in Hong Kong into a vibrant hub for sports enthusiasts. There will be eight major experience zones, along with a variety of innovative and exciting fitness experiences, aiming to let fitness lovers and families fully unleash their happiness and joy! 🎉🏋️‍♀️ 

Fitness Classes and onsite Experiences, all accessible with unlimited Class Pass ticket including:
-FWE Main Stage (yoga, dance, fitness)
-Fitness & Dance Zone
-Pilates Zone
-Aerial & Pole Zone
-Barbell Zone (weightlifting)
-Hyrox (fitness classes)

This year, FWE has several top international fitness instructors bringing you unprecedented workout classes. 🌟🧘‍♂️ Be sure to invite your family and friends to join in the fun at FWE! 💪

Enjoy 10% off with our special promo code 10PHERFORM for you and your friends on FWE Unlimited Class Passes! We will see you there!

While you are there stick around and cheer on our 38 Pherform members competing in Hyrox competition and shop around over 200 exhibitor booths.

 
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📆 日期Date: 22 - 24 Nov 2024
📍 地點Venue: AsiaWorld-Expo (亞洲國際博覽館)
🎟️General Admission: HK$50 (on-site: $60) | Unlimited Class Pass: HK$300(on-site: $400) | Unlimited Class Pass (Weekend Combo): HK$500

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Every 14 seconds, somewhere in the world, a woman is diagnosed with breast cancer.

The average woman takes 5 seconds to do a burpee.

Imagine if we could help more women with access to breast check ups and limit the severity which comes from catching any abnormalities earlier.

We can.

In memory of HK’s fitness enthusiast and Coach Ida Wong, who passed away from breast cancer last year, Pherform will be raising donations for Phenomenally Pink. .pink provides free breast cancer screenings to refugees, domestic workers, and those from lower socio-economic backgrounds.

Ida documented her entire journey on her IG page (.with.ida) and is such an inspiration because no matter her odds, she maintained positive and forward thinking.

We chose to raise money by doing Burpees for Bo***es. For every $2HKD donated you can allocate 1 burpee to any Pherform Staff Members (operation and coaches).

If you ever wanted to see your coaches suffer, do it for a great cause. Now is your chance.

Check out the slides for more information on our donation and Ida’s story.

Big shoutout to .fitmama for organising multiple gyms around HK to choosing ways to raise donations in Ida’s memory.

20 Weeks to Unleash Your Strength Potential

Our new LIFTHER cycle starts October 30 where we will focus 20 weeks on progressively overloading 4 movements, alternating each week between a push/pull and a hinge/squat.

Our focus in Lifther is on improving relative strength, technique and confidence across a range of major movement exercises and accessory lifts. At the end of the 20 weeks we will test our maximal and/or sub max strength by building up to a 3 rep maximum.

These individual number then feeds into our training programming and gives us accurate lifting percentages to work with. Ensuring that our intensity and training volume parameters are effective and progressive.

MEASURE YOUR FITNESS SO YOU CAN IMPROVE.

Having a clearer picture of your strength abilities across various rep ranges will give new insights into your performance improvements. Indicators for increases in strength are multi-faceted and capturing as much of this hard and soft data will enable you and us to continually improve our programming, progressionary routes, adaptability and planning for the future.

Embarking on this 20-week journey requires commitment, but the rewards are immense. Embrace the grind, enjoy the process, and remember: every rep is a step closer to your goal. Stay focused, stay dedicated.

Your strongest self is waiting—let’s lift!

Training with an injury.

Body Injuries are one of the most common questions we get when it comes to safety of training.

Some common ones we hear include:

- Can I train with a sprained ankle?
- I have ab separation from my pregnancy
- My wrist hurts in a pushup position

Body injuries typically refers to physical harm or damage to any part of the body cause by external force.

Injuries come in a variety of different ways:
-Acute. occurs suddenly. Example: sprain, fracture
-Chronic. developed over time. Example: tendinitis
-Soft tissue. involves muscles, ligaments, tendons
-Bone. Fractures breaks or bruising
-joint. Dislocation or sprain

These are all injuries that can be pinpointed, but one we hear often is chronic pain.

A lot of times these are associated with fear. Examples include:

- I’m scared to do any hinge because of my back pain
- I tore my ACL 10 years ago
- My hamstrings aren’t flexible to do that

Anytime we hear these we dig a bit deeper with our members and ask what their diagnosis is/was. Having an expert like a physio look at the problem/issue to find a solution is the most important key to all this. A good physio should not only assess the problem but give you clear understanding on a solution: how to improve/strengthen, what you can do and what you can’t do, and a trajectory to improvement.

Having this information allows us to attempt to separate the pain/injury with the fear associated with the injury and not doing it again (fear of being in pain).

We try to assess the chronic pain/fear of the athlete and show them alternatives that can be done to continue to move the body. Our coaches will always find a solution for you.

We also highly recommend members supplemented group classes with personal training to have a coach design training to strengthen and progress faster.

Of course rest and rehabilitation is also a key factor in overcoming the injury. Prioritizing sleep, rest, quality nutrition, mobility, cold plunge, massages, are just a few ways.

If you have an injury or fear of pain that has stopped you from starting, reach out to our team and let’s see how we can help you get started.

LIFT HEAVY, LIFT OFTEN.

As we prepare for our Pherformance Day tomorrow it’s a good time to remind you of why we prioritize strength training with heavy weight and low reps.

Lifther Class (every Wednesday) focuses on heavy weight, low reps in the 1-6 rep range. Its priority is to build relative and absolute strength. (Absolute strength is total amount of weight you can lift; raw power where relative strength is how strong you are in relation to your body weight).

Both of these matter and both can give us a clearer picture of our strength efficiency.

If you look at our overall training program each of the three days of strength training (Tuesday, Wednesday, and Friday) all have a different focus.

Below are the key reasons why lifting heavy for low reps is key for Women:

1. Strengthens Bones. Heavy weight stimulates bone growth by increasing bone density. This reduces risk of osteoporosis and fractures as we age.
2. Builds Lean Muscle mass without size increase. Lower rep range encourages development of lean muscle mass. This builds a strong physique.
3. Improves Metabolic rate. Muscle is metabolically active tissue so lifting heavy increases muscle mass. This means more calories your body is burning at rest.
4. Improves Confidence and Mental Resilience. Mastering heavy lifts can provide a psychological boost, confidence boost and requires mental focus, which then transfers to in and out of the gym.
5. Supports Hormonal Balance. Lifting heavy can help regulate hormones. It encourages production of growth hormone and improves insulin sensitivity (becoming more efficient at responding to insulin) which is crucial for overall health and fat loss.
6. Enhances Functional Strength. Lifting heavy strengthens the muscles use daily so in return we can perform daily tasks and reduce risk of injury.

Lifting heavy with low reps is a powerful way for women to enhance physical fitness, overall health, and well-being.

So as we prepare for our 3 rep max lifts in the Bench Press, Front Squat, Sumo Deadlift, and incline row, dont forget there are so many great benefits to lifting heavy!

Let’s have fun and surround yourself with other Women looking to improve!

Can we tell you a secret? 🤫

Word on the street is our new tank tops give you more strength for our October movement of the month -Hang Power Sn**ch.

Don’t believe us? Give it a try 😜

Available in white, black and lilac.

Represent Pherform Strong. 💪

Can you maintain a high intensity interval after interval after interval?

One of the reasons why it’s important to have a well-rounded training program is because our body uses different energy systems for different types of activities. Training each system ensures we are improving our adaptation within our body.

Improve your cardiovascular health, through fitness and exercise, increases the mitochondria in your cells. These regulate cellular metabolism, control cell growth, and manages cell death.

What does that mean?

The more mitochondria you have, the stronger it is to protect against metabolic disfunction such as diabetes 2. The more and larger mitochondria you have can improve blood sugar levels and can push pre diabetics to remission through training. It also increases your red blood cells.

Mitochondria converts the food we eat into usable energy that powers all bodily functions, from muscle contractions to brain activity.

Training all three energy systems also:
-Improves overall athletic performance
-Enhances recovery between efforts
-Reduces risk of injury and fatigue
-Adapts to real-life situations
-Promotes long term health and wellness

Improving your cardiovascular health has many benefits but it isn’t just long based aerobic workouts; it also needs to include short, fast movements as well as immediate movements.

You will often experience all three energy systems being used within our FST Training Program. Next time you are in class, try to distinguish between the three.

Ready to meet your next best friends?

Meeting new people can feel like a daunting task sometimes, but if you put yourself in situations with people like you that have same interests, it’s a whole lot easier. 😊

ARE YOU SPENDING OR SAVING?

Managing your nutrition is like how you manage your finances - know how much your earn to know how much you can spend.

The more money you earn and the less money you spend, the more you save.

Now take that came concept and apply to nutrition. The more we earn through movement and the less we consume through food, the more you save.

For example: You earn 2,000 calories through movement (i.e. exercise and walking) and you spend 2,000 calories from eating then your calculation is at zero. You sustain your current position. But if you spend more (eat more) than what you earn (move) then your calculation is at a surplus. Over time this is how fat gain happens (unless you are specifically working towards a specific goal). With the complete opposite if you earn more (movement) than what you spend (eat) you are now in a deficit.

Whether you are looking at being in a deficit or surplus tracking will allow you to have an idea of what’s coming in and what’s going out.

This is why it’s important to keep track of both your caloric intake and expenditure (with respect to your Basal Metabolic Rate and physical activities), in order to achieve your goals more efficiently.

The ultimate goal would be that over time you understand how much you are spending and earning so you dont have to track your food long term.

If you are in need of learning how to track and what to track, reach out and work with our nutrition accountability team.

Join our 6th Annual Supporter Event on Saturday, October 5.

“this is what we do. This is who we are”.

We started SUPPORTHER back in 2019 because we knew how important it was to get our member Community together, test our fitness, and support our local community through raising funds.

This year we are teaming up with HK Outsider and will be bringing our fitness outdoors in Tai Tam Coasteering to raise money for Harmony House.

35 spots are available.

Signing up requires a donation of $600. As part of your donation You will also receive the experience of coasteering and a pair of Pherform athletic socks.

Join us by getting signed up at the front desk!

🖤 In 2019 5 teams completed 2,109 calories on the assault bike and raised $42,000 for Mothers Choice.
🖤 In 2020 6 teams completed a marathon (42,195m) on the Rower and raised $34,000 for Paws United Charity.
🖤 In 2021 6 teams completed a marathon run (42,195m) and raised $23,000 for Women in Sports Empowered.
🖤 In 2022 6 teams completed 22 rounds of movements and raised $16,000 for Mother’s Choice.
In 2023 5 Teams completed a running ladder of syncro movements and raised $14,700 for TNN

Ever feel lightheaded or fatigued during your workouts or daily activities?

When there’s an imbalance in your electrolytes, it can lead to symptoms like fatigue, muscle cramps, and dizziness. This can significantly affect your performance at the gym but also your daily activities. Imagine trying to get through a busy workday or a fun day out with friends while feeling constantly drained and sluggish. Most of us have been there before.

Whether you’re hitting a workout, running errands, or simply enjoying a day out, keeping your electrolytes in check can make a noticeable difference in your energy levels and overall well-being.

You can make your own or if you prefer a convenient option, supplements like SUPERnatural⁺ Rapid Electrolytes or RE-LYTE Hyrdration are available at Pherform. These can be a great alternative if you don’t want to make your own electrolyte drinks.

Want to learn more about staying hydrated and keeping your energy levels up? Comment below and let us know what you want to know!

HAVING A PROGRAM IS YOUR SERIOUS ATTEMPT AT DOING THE THING.

All great things are made with a plan and structure.

All great products were built with a program design.

All great companies were built with a business plan.

So when you approach your fitness do you have a plan?

You go to the gym to get in a workout, but the workouts aren’t connected to one another.

Maybe you do some planks, or you try some hip thrusts because you heard those were good.

You go for a run because you want to get better at your cardio.

You try a couple things you saw online.

Fundamentally you have no program.

A program tells you what to train, how to train, what parts of the body, how many reps, how long, how often.

A Program is a pre-structured workout.

Having a program is your serious attempt at doing the thing.

Making the change you want.

Hitting the goal you desire.

No matter what your thing may be, you know you have a fundamental program to follow.

And this the fundamental core for change and see better results.

So if there is a goal you’ve been wanting to reach, to see change in your strength, skill, nutrition, talk to our team and see how we can help you get a program in action.

All great things are made with a plan and structure.

All great products were built with a program design.

All great companies were built with a business plan.

So when you approach your fitness do you have a plan?

You go to the gym to get in a workout, but the workouts aren’t connected to one another.

Maybe you do some planks, or you try some hip thrusts because you heard those were good.

You go for a run because you want to get better at your cardio.

You try a couple things you saw online.

Fundamentally you have no program.

A program tells you what to train, how to train, what parts of the body, how many reps, how long, how often.

A Program is a pre-structured workout.

Having a program is your serious attempt at doing the thing.

Making the change you want.

Hitting that goal you desire.

No matter what your thing may be, you know you have a fundamental program to follow.

And this the fundamental core leads you to the results you want.

So let us help you with find a program that works for you. Whether that is group classes, personal training or nutrition having a program is the first step for you to doing the thing.

UPPER BODY MOVEMENT PATTERNS

Did you know most movements we do throughout our day fall within the 5 major movement patterns?

Learning how to move your body efficiently will not only contribute to your training, but will also benefit you in your daily activities.

The upper body movements- push and pull, not only make daily activities easier like pushing yourself off the ground or pulling a door open, but it massively improves your posture. This is especially important for those who sit at a desk all day or look down on their phones.

Mastering these movements not only advances your workouts but also makes everyday tasks safer and easier and making the body stronger to handle load.

In Pherform classes we prioritize these movements in a variety of ways and directions. We change the way the load is carried, placed, and moved because nothing in life is linear. We used them in our strength classes but also our conditioning classes. We move them under control, with speed, and under stress, but most importantly we move them with proper form and technique first.

If you’ve been looking to improve your upper body strength, send us a DM and let’s get a No Sweat Intro scheduled to see how we can help.

LOWER BODY MOVEMENT PATTERNS

Did you know most movements we do throughout our day fall within the 5 major movement patterns?

Learning how to move your body efficiently will not only contribute to your training, but will also benefit you in your daily activities.

For example, knowing how to squat properly makes it easier to pick up items off the floor. Practicing your hinge movement can protect your back when you lift your groceries. Or strengthening your lunge means climbing the stairs with ease.

Mastering these movements not only advances your workouts but also makes everyday tasks safer and easier and making the body stronger to handle load.

In Pherform classes we prioritize these movements in a variety of ways and directions. We change the way the load is carried, placed, and moved because nothing in life is linear. We used them in our strength classes but also our conditioning classes. We move them under control, with speed, and under stress, but most importantly we move them with proper form and technique first.

Stay tuned for our next post about upper body movement patterns!

From casual to the gym floor be proud to be strong. 🏋️‍♀️

Limited edition Women Gone Right now available in periwinkle and peach Tshirt colors. 🫶🏽

Special thanks to member for helping us draw the design and being our model 🥰

PHERFORM STRONG CLUB

SIGN UP FOR OUR HYROX TRAINING IS NOW OPEN!

Are you planning to participate in Hyrox HK or thinking about it?

The best decision you could make is by joining our training program starting September 1st as we guide, coach and prepare you for the big weekend in November. Our goal is to get you confident and prepared to participate through a structured program. Training alone isn’t fun but training with our community is!

In previous Hyrox training we witnessed our members scared of even thinking of the amount of “volume” one is to expect to then smash it by the end of the 12 weeks! The first HK Hyrox we had 12 participants, second HK Hyrox we had 24 participants. Will we hit 50 this time around?

HYROX HONG KONG November 23-24

Training sessions take place Sunday morning
September 1 - November 17
Time Slots available: 8-9:30am or 9:30am-11:00am
-Max 12 spots available per time slot
-Open to members and nonmembers
-First come, first serve
-Cost: $2,400*

You will receive:
- 12 coach led workouts over 12 weeks
- Supplement running program designed for you to get more comfortable in the volume of running.
- Access to our Hyrox athlete community space within Wodup that will be a place where participants can access support, tips, blog posts and more.

*does not include Hyrox registration or any travel expenses

Who is ready to take on the challenge?

Reach out to our team for more information!

FEELING GOOD.

This is how everyone wants to feel.

We often highlight and celebrate how strong our women are becoming simply by following our training program and continuously proving how it makes them feel good.

But we can’t neglect those members who also want change in their body composition. We often explain how habit changing, consistency and work effort will get us there, but it’s a bi-product.

Consistency is key. Sticking with anything long enough will get us closer to where we want to be.

So here are composition changes a few of our members experienced by staying consistent in attending group classes and making changes to their nutrition. In many of these Women we started off strictly by focusing on their training and once we achieved a routine, we moved in to small nutrition changes.

Every 90 days members can have their body measurements taken as part of their goal strategy session. Body weight isn’t the only tracker; measurements of the body and how clothes fit are also measurement tools we use. Of course a Dexascan is the ideal measurement tool we prefer as it also gives Bone Mineral Density and lean Muscle Mass, which are both extremely important to Women’s health longevity.

Receiving accountability, a structured program, and Coaching will always yield better results.

So whether you are a group class member and are in need of nutrition accountability or brand new let us help you feel good too.