#HPWRITES

#HPStories: Meghna

The trust and bond that is built between a coach and a client is one that is fuelled by trust, honesty and of course, results. In this edition of #HP Stories, we invited Head Coach Myren to sit down with one of his clients, Meghna, to share more about her remarkable fitness journey with Higher […]

#HPStories: Joseph

#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 […]

The Importance of Reverse Dieting

Picture this: It is post fat loss. You have gone through weeks of caloric restrictions and you are hungry. On top of that, your mind cannot help but to wander – taking stock of all the foods you have been craving. This mental state can be a surefire way to reverse all your hard work. […]

Takeaways From Previous Fat Loss Challenge Winners

The year was 2021, and the fat-loss challenge had been issued, but then came the (un)expected plot twist  – the lock down.  Despite the odds, the team at Higher Performance decided to carry on! Kettlebells & equipment were loaned out & new programs were crafted and set in place to help members to continue their […]

Before You Commit to Your Next Fat Loss Challenge…

Before you commit to the next body transformation, there are a few important factors that you should consider. At almost everyone’s point in life, there will come a time where dropping a waist size or the need to get in shape comes to the forefront of our fitness journeys. Something like a body transformation, at […]

#HPStories: Jitha & Shilpa

#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 […]

The Best Darn Fat Loss Program. Period.

When people think of effective fat loss training, a few methods stand out more than others. Some swear by high intensity interval training (HIIT), others by weights only and some, just with cardio alone. The truth is, all these methods have their merits and they aid in weight loss to some degree.  Now the million […]

#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 […]

Fallacies of Fat Loss – Is EPOC overrated?

Here is part 1 of 2 on fallacies of fat loss and nutrition in which we will cover 4 out of the 9 topics we hope to address to enable you to achieve your fat loss goals efficiently and sustainably. Fallacy 1: Steady state aerobic work is best for losing fat Fallacy 2: Training with […]

StrongFirst Level 1 Experience

Shoutout to Coach Christopher I. Barley for sharing his experience of getting the SFG1 Certification. We hope this inspires you and helps you to make the decision to pick up the challenge and get StrongFirst Certified for yourself!  Introduction I’ve always enjoyed competing and finding challenges that push me to my absolute physical limits. Back […]

What to eat for training on a bodyweight strength or callisthenics program?

This will be the ideal guideline for our customers who are on the Elemental Strength program. It is an 8 week bodyweight strength program that you can easily do at home or gym with minimal equipment. Check it out HERE Macronutrients and calories are the key factors supporting your training stimulus to meet the goals […]

Eating for Performance

Eating for your performance, physique goals and training stimuli: For the longest time, there has been a lot of debate and confusion on what is the best diet for fat loss, muscle gain and performance improvement.  Unfortunately, there is no one size fits all. The best diet is the one that suits your body type […]

Total Lower Body Training with Minimal Equipment

Takeaways: Unilateral training requires the glutes and hamstrings to work more than bilateral work and overall has proven it causes equal if not, slightly more skeletal muscle damage than bilateral training The maximum adaptive volume per week for legs can still be effectively achieved with minimal equipment Do not let the lighter weights or lack […]

4 bodyweight exercises to improve strength

Takeaways: The 1 Arm Push Up, 1 Arm Chin Up, Pistol Squat and the Middle Split Hold are exercises that will build full body strength with minimal equipment The exercises mentioned requires full mobility, stability, and strength to execute with technical proficiency Due to central and peripheral nervous system fatigue, do not attempt the mentioned […]

Category

X