Pherform

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.

If this appears on your feed, you’re most likely working on your fitness goals! One big key to achieving those fitness goals is PROTEIN.

Here are a few commonly asked questions about protein by our members.

Women tend to be more hesitant to start taking protein as there have been misconceptions about it, one of those being that it makes you bulky. (Not that this is a bad thing, but we all have different goals, and that’s okay!)

Protein is not something to be avoided. It’s an essential part of our recovery and daily functions, and without protein, your efforts may just go to waste.

Our goal is to make this information more accessible so you can make better decisions when it comes to your nutrition.

What other questions do you have about protein? Let us know in the comments.

Or send us a DM to learn more about our Nutrition Accountability Program.

HYDRATION ISN’T ONLY H2O (WATER) 💦

Electrolytes are the driving force behind energy production in our cells, nerves, and muscles.

Living without electrolytes is like operating your remote control without batteries. You’re going to be stuck on the same channel.

The battery analogy is suitable because electrolytes like sodium, chloride, and potassium carry electrical charges that power your nervous system. (Hence why they are called electro…lytes) ⚡️⚡️

Sodium and potassium, for instance, help conduct the electrical signals that tell our muscles to fire. These electrical signals also transmit messages between brain cells, allowing us to think. 🧠

Magnesium, on the other hand, is a key cofactor in ATP production. ATP is the energy we use to power our cells (and it works hand-in-hand with sodium and potassium to charge cells up to fire the next nerve signal).🔋

Electrolytes also contribute to our subjective feeling of energy - being well-rested, regulating stress hormones, maintaining healthy blood pressure. 🩸

Sodium plays two important roles in the brain: Balancing fluids and enabling cellular communication.

Short your electrolytes, and you short the system - leading not only to headaches, but cognitive impairments like brain fog and fatigue. 🤯

Consuming enough sodium is an easy way to prevent headaches related to electrolyte imbalances.

Luckily we understand how important intaking electrolytes are, especially during the humid weather we experience in Hong Kong and have .plus available.

Grab a single sachet or a 12 pack so you maintain hydrated daily.

TRAINING WHILE PREGNANT.

As a female specific gym we have quite a few members who become pregnant. The first question asked is “How can I continue to train while pregnant?”

We also have new clients reaching out asking if they can start training while pregnant. The simple answer is yes.

It is our goal to create a space for women to feel safe, healthy and strong both pre and post pregnancy. **This actually applies to all Women.

Understanding how the Woman’s body changes anatomically and physiologically throughout pregnancy as well as post natal is important for both the client and Coach.

From hormonal changes to respiratory and cardiovascular, to muscular specific abdominal walls and pelvic floor changes, a woman’s body entirely changes for the 9 months during pregnancy and then continues on post natal. Post natal is a lifetime after pregnancy.

There is also a mental shift required when training pre-natal and post that we typically address.

Rather than being the fastest or strongest and seeking PR’s, you are now seeking to maintain strength and form, maintain a healthy pregnancy for the baby and you, and to move your body for the physical challenge it will endure (some have said it can feel a heavy PR squat x10.)

We do understand many women are pre-cautious during their pregnancy, typically their first, so we always suggest anyone who becomes pregnant to talk to our Coaches about these concerns. They are skilled, knowledgable and certified to handle Pre/Post natal clients in both a group and personal training situation.

If you are interested to know more about starting your training and the benefits please reach out to our team. Both Group classes and personal training is available.

Why Understanding Movement Patterns Matter.

Moving your body is a human functionality. We do it all day long. Not only do we want to progress in our efficiency, we also want to be effective.

We strive to:

1. Enhance coordination and balance
2. Prevent injuries and ailments
3. Focus on strengthening specific muscle groups
4. Maintain range of motion in joints

Working out isn’t only about moving; it’s strengthening how the body moves. Knowledge and understanding the why, how and importance is part of the journey.

Stay tuned to learn more about each movement pattern, the muscles they use, and variations of the movement pattern.

IDENTITY BASED HABITS

Rather than waiting for the right moment, we can take this time to build new habits we’ve been wanting but haven’t started.

Many times we set goals with the right intention but then fail midway. What does it take to build a long lasting habit?

The key to building long lasting habit is focusing on creating a new identity first.

Your current behaviors are simply a reflection of your current identity. What you do now is a mirror image of the type of person you believe that you are (either consciously or subconsciously).

To change your behavior for good, you need to start believing new things about yourself. You need to build identity-based habits.

We often center our goals with the outcomes, not identity.

Outcomes are about what you get.
Processes are about what you do.
Identity is about what you believe.

With this approach we start focusing first on who we want to become and see the outcomes after.

For example:
Want to become strong in your pushing?
Identity: Become the type of person who never misses a strength based class
Small win: Do pushups every Monday, Wednesday, and Friday
Outcome: Stronger in your pushing position and accomplish a bw pushup

What new habits are you looking to create? If you want to learn more about building habits we suggest reading Atomic Habits by James Clear or reach out to our team and we can help.

If you’ve been struggling with one or more of these things, we have exactly what you need.

We wanted to come up with a program for women who find it challenging to establish a routine and give them the individualized attention necessary to succeed. We know that some of you might feel anxious about going to the gym for many reasons. It could be the fear of injury, lack of motivation, or even the lack of confidence to perform certain movements.

But what if we told you that we finally found a way to make things easier for you?

Our new PT ON RAMP PROGRAM will help you gain the confidence and motivation to stick to a routine that’s aligned with your goals with the individualized ccountability needed.

Duration: 10 weeks

What you get from the program:
✅ Ten (10) 1-hour Personal Training Sessions
✅ One (1) 30-min Goal Strategy Session
✅ Two (2) 30-min Nutrition Consult
✅ Weekly Accountability and Action Plan
✅ Tips and Educational Content

Allow us to set you up for success so all you need to do is show up.

Send us a DM to inquire. 📥

From Mouth to Muscle and all things in between.

Make sure to walk, not run to get your new Pherform shakers.

Whether for use to increase your daily protein intake or charge your muscles with electrolytes you’ll now be equipped in style.

Available in 3 colors: Pink, White or Black.

Get yours while supplies last.

Women join Pherform for a variety of reasons:

-they want to lose body fat
-they are in a rut and need help getting out
-they are going through a break up
-they want to get strong
-they are preparing for birth
-they are recovering from an injury
-they need a break from their kids/families
-they are coming back after giving birth
-they need an outlet from the stress at work
-they found out their partner has been unfaithful
-they need a routine and someone to tell them what to do

It doesn’t matter the reason for starting and we aren’t here to judge anyone for their reason.

Our job is to help you simply get started, because starting brings us to the one thing that all our members want-

They want to FEEL GOOD.

And to do this, we have to start somewhere. Day by day, habit by habit, we build consistency. Do this over and over and you’ll be amazed at the progress you make.

We don’t have to do everything by ourself. Reach out to our team and let’s do this together.

What happens in your body when you eat enough protein?

Protein is a macronutrient and the main component of several body parts and functions. Your intake matters whether or not you’re working out, as too little or too much can have consequences on your health.

So what exactly do we want to achieve with an adequate protein intake? Swipe left to find out.

We understand how challenging it might be to maintain balanced and sustainable nutrition — and by balanced, this means that you’re hitting your macros as well as a sustainable calorie intake… which is why we offer Nutrition Coaching as part of our programs at Pherform.

As there is not one-size-fits-all solution to fitness, the same goes for nutrition. Our Nutrition Coaching is tailor fit to your needs to meet your goals, lifestyle, and current training plan.

If this is something that resonates with you, send us a DM to schedule a call.

You might come to Pherform individually…

But you’ll soon be friends with everyone. 👯‍♀️

The role of family and friends play a massive role in the habits we form.

So why not be part of a group of Women who care for the same things like their health as you do?

Surround yourself with like minded individuals and join us today!

🚨 SIGN UP FOR OUR 8 WEEK PROGRAM IS NOW OPEN 🚨

Join our community of empowered women and experience what it’s like to build better habits in a safe and supportive environment!

Not only do you receive a training program and access to over 10 group classes a day, you also receive Personal Training Sessions, Nutrition Guidance, Goal Setting and Consult check ins. Combine all these together its no wonder our success rate is so high. Building habits now leads to future succcess.

❗️ LIMITED SPACES AVAILABLE
🗓️ Duration: JUNE 10 - AUGUST 3, 2024
💰 Early Bird Price: 2 Payments of HK$3,500

If you want to achieve your goal of being more consistent at the gym and eating healthier, send us a DM. 📥 You don’t have to go through this alone - we’ll be holding you accountable every step of the way.

Do You Travel For Work and Need Flexibility In Your Membership?

If you are in and out of Hong Kong for travel, whether its pleasure or business, having a gym membership that works for you is important. This is even more true if you enjoy group classes.

Sure you can pay drop in sessions at anytime, but there is also a sense of community that is often missed.

“I have been renewing the 100 class pack for a few times now. (Wohoo! 🙌🏻)The existence and flexibility the class pack provided gives me no excuse to not train and go to Pherform. As I’m constantly travelling, I can always drop into any class when I am back in town without the need to consider that how otherwise I might be “wasting” the monthly subscription if I have been away for a week or two in the month and how can I easily jump back in my original training schedule once I am back in town.

It can be challenging to come back to training after being away for an extended period. The mental support of the fellow pherformers and the feeling that we all are in this (fun and pain) together helps a lot. This feeling is definitely addictive.”

- Phoebe, Pherform Member since 2020

If you can relate, reach out and let’s see if our Class Pack can work for you.

PHERFORM IS MAKING WOMEN BETTER 💪🏾

We are improving womens’ lives one day at a time.

From the outside people see a women’s gym, catering towards women.

Sure, we do that.

But anyone can offer women classes.

So what do we at Pherform do differently?

We actually show women how training improves your life.

We show women you can make training as part of your routine, which adds to your life value, not take it away.

We show women that training can be enjoyable and fun, thus making it an hour of your day you look forward to.

We show women you can progress by following a structured program, thus seeing the results you want.

We show women how a positive community mindset affects how we show up, thus improves our own mood and approach in life.

The more consistent our members are towards working on their health, the better they feel and closer to being their best version.

Pherform is much more than just a female gym; we are advocating for Women to live better lives.

TRAINING MAKES YOU BETTER ONE DAY AT A TIME.

MEASURE YOUR FITNESS SO YOU CAN IMPROVE.

Our Pherformance days are our built in progressive structure that takes place every 12 weeks.

It includes two variables tests: Conditioning and Strength.

Our Group Classes follow our FST programming and within the program we prescribe weights for movements based on each members individual strength. This allows each member to progressively work at their own strength and level, versus prescribing a universal weight for everyone.

WHAT GETS MEASURED GETS IMPROVED.

Knowing your strength numbers allows each member to progress by increasing their overall strength, increase metabolic flexibility, build lean muscle, build confidence, increase energy, and increase their performance. The list goes on!

1. Conditioning involves the following movements: 500m row, 30 cal airdyne and metcon 21-15-9 burpees and thrusters.

2. Strength involves testing a 1 Rep Max in the following movements: Squat, Hinge/bend, Push and Pull.

Why do we test conditioning? To ensure your aerobic capacity is improving. This means our lungs and heart can work efficiency in providing plenty of oxygen to our muscles. More oxygen to our muscles means more work output, therefore yielding higher results. These are improved when attending Blasther and Ignither classes consistently.

Why do we test strength? To improve our overall strength capacity. This means we can lift more weight, build more muscle to protect our bones and body, and increase our performance. Knowing our strength baseline and working at percentages from those numbers are how we improve our strength when attending Sculpther, Lifther and Powher classes.

What do you need to do? Attend the classes below and be ready to test your ability. Sometimes the idea of a 1 rep max can feel scary, but when you have the support of others, its fulfilling when you see the bi-product of the hard work you put in your training day in and day out.

Are you waiting for the perfect environment to change your nutrition?

With Summer around the corner many of you will face situations that are outside your normal routine where nothing will feel perfect.

-No access to group classes due to travel
-Eating out increases due to travel
-more parties, get togethers and gathers due to the time of year
-Different time schedule due to work change
-irregular sleep due to changes of environment

*YOUR ROUTINE WILL BE SHIFTED AND WILL BE AFFECTED.*

So what tools do you have in place to ensure you maintain as much consistency in your training, nutrition and lifestyle habits as you have now?

The last thing we want is anyone to come back after Summer wishing they stayed more consistent.

Our job as Nutrition Accountability Coaches is to give practical, helpful advice, for you to succeed whether you are in HK or not.

It’s to help you make better decisions when you are traveling.

Its all about the accountability so when you get back to Hong Kong (or back to your regular routine) you haven’t fallen off the wagon.

Marie originally wanted to start our Weekly Nutrition Program when she thought she would need surgery on her knee. She knew her training would be decreased and wanted to make sure she kept her nutrition in check. She knew she couldn’t do it on her own.

When she found out she didn’t need the surgery she still continued onward with the program.

“I know that Bernie will keep me accountable and in check. Regardless of the surgery, I need to adjust my eating habits.”

So if you know the extra accountability is needed for your nutrition, let’s get you paired with a Nutrition Accountability Coach.

How much protein are you consuming daily?

We often ask our members this question.

How important is protein in my nutrition? Do I really need protein shakes? 🤷‍♀️

We know you have a few questions about protein in general, so let’s start off with understanding the basics of protein first.

Nutrition is a very important aspect of our health, and it's often challenging to navigate alone, especially when adjusting to new habits.

We'll be sharing more about this topic in the coming weeks!

https://www.pherform.com/getting-started

Pherform has been training Women in strength and conditioning since 2016.

Our FST programming has well served our community and those who have joined us have seen the benefit that strength and conditioning provides.

They come to us because we they trust us for knowing how to train, when to train, the people and to be under good care, guidance and coaching.

But the reality is so many more of the general public needs strength training.

Strength training requires education, equipment, coaches knowledge and correction.

Cardio can really available to anyone- outdoor activities or at home fitness products can get the job done without needing significant experience. It can be done with little to no education required from the person.

What most Women don’t understand (yet) is how strength training maintains bone mass density (and stops the loss that naturally happens). It also improves our balance, functional movement, and improves muscle mass which then prevents injury.

So how do you start?

We recommend finding a qualified gym or Coach who can lead you through the strength exercises to ensure safety, technique and form are number one priority. If its not with us due to location, pricing, or schedule, there are select others available.

We recommend at least 2x a week and prioritize the major movements- push, pull, hinge/bend, squat and lunge.

Its never too late to start caring for your health and body and making sure its ready for decades to come.

YOU ARE READY to be successful.

You are ready to be consistent.

You are ready to see progress.

You are ready to feel good.

You are ready to reap the benefits.

You are ready TO BE YOUR BEST VERSION.

If you want to succeed then have people around you who support you and remind you of that. DAILY.

Show up for class, show up for your PT session and we will support you. We will tell you what to do, how to do it, and hold you accountable for getting there, so it becomes second nature. We also know how important it is to remind you that you are on your way of being your best version of yourself.

Many of our members weren’t consistent with their training before joining us and now they can’t imagine life without it. They are stronger than ever before, more confident than ever before, and more active than ever before.

Never think you have to do it on your own. We can help you be successful too.

What we teach at Pherform

We teach that exercise (we like to use the word training) is important because it builds strength and muscle, improves our breathing and heart response, and improves our health while lengthening our life longevity.

We teach that nutrition is the fuel to our bodies needs so it too feels good when it’s working. It’s about nourishing our body with what it needs and in return we feel good.

We teach how our ability to challenge the body in the gym transfers in to mental strength outside the gym.

We teach how movement gives us freedom to utilise our body and builds confidence to try anything. It allows us to play and keep up with our kids.

We teach that life is about enjoying it and finding a balance.

We focus on teaching Women these tools because they deserve to understand more about the strength of their body, than simply the look of their body.

And that gives us hope.

잘가요

In Hong Kong we experience a lot of our members leave the city that was once their home to make way for new opportunities elsewhere. While it happens often, that does not mean it ever gets easier, especially when a Pherform member like Bomi has been with us since 2016.

Bomi has attended over 1,625 classes at Pherform in her 7 years of membership and has made endless amount of friendships or ‘cousins’ she is also leaving behind. “I have a lot of Pherform cousins- we see each other around town, we arrange lunches and dinner. And if I see them walking down the street, we wave and we smile at each other. You don’t get that anywhere else. There is a true focus on their members and you feel it from the minute you walk in.”

Here we are 7 years later and saying goodbye, or in her native Korean 잘가요, and we wish her the best as she starts her next life chapter. We know we will see her again when she comes to visit HK.

Once a Pherformher, always a Pherformher 💕💪🏾

Strive for improvement, not perfection. 💪🏾✅

This is what we tell every member who joins our Nutrition Program.

Often times the foods in which you eat are ritual based.

You pass the pastry shop on the corner to work in the morning and you buy a pineapple bun.

You stop at the convenience store during your lunch break and buy candy.

You walk the dog at night, pass by 7-11 and grab an ice cream.

These small habits often add up much more than what you are aware.

This is why having weekly meetings with our Nutrition Coaches give you the accountability necessary to not only stick to your goals but help break the ritual habits.

It’s about having someone who checks in to make sure you are staying on track toward your goal.

It’s about learning how important finding balance is.

It’s the education received on how to make better choices.

If you’ve been thinking about dialing in your nutrition and breaking those rituals, let our team help you.

Now is the time to let us help you stay accountable, stay on track, and dial in to your nutrition.

Choose between our Monthly Check in Option or Weekly Check in Option and get going today.

start with signing up for 1 month of weekly meetings and start the process to feeling good together. Reach out to get started.