#HPStories: Brendan
#HPStories is a series of interviews and articles that features members of the community that trains with us here at Higher Performance. As coaches and staff, we are continually inspired and motivated by the perseverance of our members as we tag along their fitness journeys through life. And we are so proud to share those […]
Stress & Its Implications on Fat Loss
In today’s society , we are constantly bombarded by stress from all angles. This list does not just include the ones inflicted from training but also encompasses external stressors such as work, relationships, environment… just to name a few. In this article, we are going to touch on the basic endocrinology and why stress, if […]
Utilising Carbohydrates For Efficient Fat Loss
In the first part of this topic, we addressed the problem of diets that are low in carbohydrates. Now in part 2, we want to lay out just how you can utilise carbohydrates to your advantage for a sustainable fat loss phase. The keys to success lie in 2 main points: the timing of consumption […]
#HPStories: Debbie’s Journey From Shoulder Injury to Muscle Up
Trying to max up your best lifts everytime is a surefire way to ensure no progress and create a high risk of injury. When Deborah Ko (Debbie) first arrived at Higher Performance, she had complaints of frequent neck pain with sub-optimal movement patterns. Together, we set out the following goals: pack on muscle mass, reduce […]
Is ZERO Carbohydrates Really The Way To Go?
In today’s post, we want to cover why going without carbohydrates is counterproductive and also share concepts that will help you create an efficient and sustainable fat loss plan. In the world of fat loss, diet plans such as Atkins or Ketogenic (or keto for short) have become household names that people gravitate to. The […]
Why Gaining Muscle Helps You Lose Fat
When it comes to fat loss, calorie restriction and excessive cardio is what comes to most people’s minds. Calorie reduction is usually the main factor that gets hammered home. This is accurate, however, we wanted to share with you another aspect that will help with your fat loss journey. This article will help explain why […]
Making that Fitness Resolution Finally Stick
Ever wondered why your new year’s fitness goals either always fall short of completion or do not produce the results planned? Do you find yourself in a rut, even after sticking to it or even worse, experience a total rebound after you have achieved it? After thousands of hours spent interviewing our clients here at […]
The Best Program
Reg Park’s 5 x 5, Jim Wendler’s 5,3,1, Charles Poliquin’s 10 x 10, Mike Mentzers’ High Intensity Training, or Daniel Vadnal’s Body by Rings… Which of the above is the best training program? The truth is, there is no best training program. And as cliché as it may sound, the best training program for the […]
KETTLESHRED: A Kettlebell Program to Get You Ripped from Home
The COVID pandemic has caused plenty of disruption in one’s daily life and regular gym routines certainly have not been spared. With working from home being the default, training from home has been almost non-negotiable. Due to the lack of proper equipment and space at home, fitness enthusiasts often rely on HIIT videos found on […]
Fallacies of Fat Loss: Spot Reduction and other fallacies
Here is the second installment of fallacies of fat loss. If you did not manage to catch part 1, you may do so here. Fallacy 5: Eating fat is detrimental to fat loss Fallacy 6: Keto is the best way to lose fat Fallacy 7: Fat loss equals muscle loss Fallacy 8: Continuing a calorie […]