https://www.pherform.com/blog daily 0.75 2026-06-25 https://www.pherform.com/blog/summer-strength-program-for-teens-a-limited-time-program-to-empower-her-confidence monthly 0.5 2026-06-25 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/2fef1ca9-48ea-4fd7-aff3-c7ab57ddf315/55Tl1z0PpV6V9IXfGfx-P.jpg Blog - Summer Strength PROGRAM for Teens: A Limited-Time Program to Empower Her Confidence - At Pherform, we believe that strength is not just about muscle - it’s about character. We help women thrive through every phase of life, and that journey starts in the teenage years with our limited-time, 5-week summer strength training program specifically designed for girls aged 13–17. As Dr. Stacy Sims reminds us, “women are not small men” and “girls are not small adults.” Adolescence is a pivotal time of cognitive, physical, and emotional change. Teenagers require specific training environments that respect their physiology while supporting their growth. This is why we’ve developed our summer strength training program for girls aged 13–17: to foster strength, coordination, and an unshakeable sense of confidence in a supportive, female-specific environment. If you are looking for a way to help your daughter navigate the pressures of modern social media culture and build a healthy, respectful relationship with her body, this program is the foundation she needs. To give you an honest look at the benefits, we chatted with one of our members, Geraldine, who enrolled her daughter last summer and is signing her up again this year: https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/93e55017-403e-4734-b437-9017dd705dc2/TEASER+%284%29.png Blog - Summer Strength PROGRAM for Teens: A Limited-Time Program to Empower Her Confidence - A Foundation for Life We want every girl who walks through our doors to leave feeling more capable than when she arrived. Our summer program is about more than just lifting weights; it’s about learning to celebrate what a body can do, rather than how it looks. Over five weeks, our coaches facilitate conversations around nutrition, recovery, and holistic wellbeing, ensuring the girls learn how to care for themselves for the long term. We focus on progression over perfection, teaching the girls to enjoy the process of getting stronger alongside a community of their peers. The Details When: Tuesdays & Thursdays | 10:00–11:00 AM | 30 Jun - 30 Jul Format: Small groups (max 12), ensuring every girl receives personalized coaching and attention. Flexibility: We know summer gets busy! We offer different packages to suit your schedule. https://www.pherform.com/blog/pherformance-day-strength-conditioning-progress monthly 0.5 2026-06-01 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/d5c58639-b763-4779-a703-41348f502e9d/tempImagew7AN08.jpg Blog - Pherformance Day: How Pherform Tracks Strength & Conditioning Progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/53bc4edf-a341-45b3-8802-2d2e0c9da854/Pherformance+Day+Dates+2026-3.png Blog - Pherformance Day: How Pherform Tracks Strength & Conditioning Progress - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/why-strength-training-perimenopause monthly 0.5 2026-05-28 https://www.pherform.com/blog/start-hyrox-training-before-you-sign-up monthly 0.5 2026-05-28 https://www.pherform.com/blog/teen-girls-strength-training-safe monthly 0.5 2026-05-24 https://www.pherform.com/blog/pcos-strength-training-for-women monthly 0.5 2026-05-22 https://www.pherform.com/blog/muscle-fatigue-vs-failure monthly 0.5 2026-04-24 https://www.pherform.com/blog/hip-mobility-for-squats monthly 0.5 2026-04-24 https://www.pherform.com/blog/female-specific-training-week-structure monthly 0.5 2026-04-09 https://www.pherform.com/blog/behaviour-vs-data-fitness-women monthly 0.5 2026-03-20 https://www.pherform.com/blog/nutrition-coaching-women-over-60 monthly 0.5 2026-03-17 https://www.pherform.com/blog/why-consistency-in-fitness-matters monthly 0.5 2026-03-12 https://www.pherform.com/blog/protein-for-perimenopause-women monthly 0.5 2026-03-09 https://www.pherform.com/blog/womens-health-gp-menopause-hong-kong monthly 0.5 2026-02-05 https://www.pherform.com/blog/busy-mom-rebuilt-strength-pherform monthly 0.5 2026-02-04 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/03e843b6-4853-4e43-ab53-17d0faff6925/PHOTO-2026-02-04-13-16-05.jpg Blog - How Kiki Rebuilt Her Strength and Reclaimed Her Identity as a Mom "I can lift my son without being exhausted." https://www.pherform.com/blog/get-more-out-of-group-training-classes monthly 0.5 2026-01-27 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/9908f6c2-000f-43ce-8138-a363afd72d53/IMG_2900+2.png Blog - Want More Results From Class? Do These 7 Things - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/fst-programming-following-a-program monthly 0.5 2026-01-23 https://www.pherform.com/blog/hyrox-training-for-first-timers-hong-kong monthly 0.5 2026-01-08 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/dcd49ce0-4a0a-4040-925b-a49be4c500fe/510c9cf2-02a7-453f-9316-233d09a37df7.JPG Blog - Training for HYROX as a First-Timer: Why Most Women Don’t Start “Ready” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/dawn-female-strength-transformation monthly 0.5 2025-12-03 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/d0206a07-5dd8-47f5-89e5-a2985a846f0e/Screenshot+2025-12-03+at+7.57.09%E2%80%AFAM.png Blog - Client Spotlight: Dawn - From Inconsistent Training to a 10kg body Fat Loss decrease Through Strength, Structure & Support - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/why-women-should-not-train-fasted-perimenopause-menopause monthly 0.5 2025-12-02 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1ebaccce-c658-40ef-874e-c8b8ac6f9977/4+Why+Women+shouldn%27t+Fast.png Blog - Why Women in Perimenopause & Menopause Should Not Train Fasted - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/why-private-and-semi-private-training-works-xiao-lins-story-of-strength-health-and-confidence monthly 0.5 2025-11-17 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1763364667977-3F73WN36DBFZ00OLR93D/3.png Blog - Why Private and Semi-Private Training Works: Xiao Lin's Story of Strength, Health, and Confidence https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1763364668646-JJG127GEHE3YT63064O1/4.png Blog - Why Private and Semi-Private Training Works: Xiao Lin's Story of Strength, Health, and Confidence https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1763364691478-65S17Q8LU44ZZSR9X48G/5.png Blog - Why Private and Semi-Private Training Works: Xiao Lin's Story of Strength, Health, and Confidence https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1763364693714-5AB6M2ETY286XJGQ25JD/6.png Blog - Why Private and Semi-Private Training Works: Xiao Lin's Story of Strength, Health, and Confidence https://www.pherform.com/blog/grip-strength-women-longevity-health monthly 0.5 2025-11-13 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1763015052023-33F64HNKQ59MXTLNQ4BI/1.png Blog - Why Grip Strength Is the Most Overlooked Predictor of Women’s Long-Term Health https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1763015053220-GQ0YL5C9JW0G435GNIED/2.png Blog - Why Grip Strength Is the Most Overlooked Predictor of Women’s Long-Term Health https://www.pherform.com/blog/are-you-a-goal-digger monthly 0.5 2025-11-06 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/e1b1fb9e-8f13-4d92-94dd-a4324a73451d/1.png Blog - Are You A Goal Digger? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/the-power-of-having-someone-in-your-corner monthly 0.5 2025-10-30 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/a59b7452-6da5-44e1-b853-dad3528ec876/Pherform+WHL+Graphic+%281080+x+1080+px%29.png Blog - The Power of Having Someone in Your Corner - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/why-reducing-body-fat-isnt-just-about-looksits-about-long-term-health monthly 0.5 2025-09-18 https://www.pherform.com/blog/from-debate-to-default-ending-the-mental-tug-of-war-around-fitness monthly 0.5 2025-09-14 https://www.pherform.com/blog/semi-private-training-at-pherform-personal-coaching-small-group-energy-smarter-value monthly 0.5 2025-09-14 https://www.pherform.com/blog/complacency-vs-progress-lessons-from-the-gym-and-beyond monthly 0.5 2025-09-03 https://www.pherform.com/blog/why-strengthening-your-pelvic-floor-is-about-more-than-just-pee-control monthly 0.5 2025-08-19 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/fe9d968e-ae3e-4560-ba41-f989e2054071/tempImagerHopCb.jpg Blog - Why Strengthening Your Pelvic Floor is About More Than Just Pee Control - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/running-isnt-rocket-science monthly 0.5 2025-08-15 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/9c73675e-0d52-4c74-a595-073dec26947b/IMG_0666.jpg Blog - Running Isn’t Rocket Science - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/why-we-dont-allow-drop-ins-or-third-party-class-bookings-at-pherform monthly 0.5 2025-08-06 https://www.pherform.com/blog/networking-events-and-joining-a-gym-why-the-hardest-part-is-just-showing-up monthly 0.5 2025-08-03 https://www.pherform.com/blog/how-tenured-members-can-continue-progressing-through-power-output monthly 0.5 2025-08-03 https://www.pherform.com/blog/gym-math-where-45-45-somehow-equals-confusion-sweat-and-17-tiny-plates monthly 0.5 2025-07-24 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/04968a40-779f-4056-9c04-7097967c8402/tempImagelNE2kr.jpg Blog - Gym Math: Where 45 + 45 Somehow Equals Confusion, Sweat, and 17 Tiny Plates. - Final Thought: Want to make your life (and math) easier? Just grab the bigger plates. They’re faster to load, simpler to count, and you’ll spend less time squinting at the bar like it owes you money. Save the baby plates for the PRs—your future self will thank you. https://www.pherform.com/blog/heavier-lifting-made-simple-a-quick-read-guide-for-women-just-starting-strength-training monthly 0.5 2025-08-06 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1751965370233-TVXKDG9XCJBFCTCBBCG3/Benefits+of+Strength+Training+-+Carousel+45+Slide+4.png Blog - Heavier Lifting, Made Simple. https://www.pherform.com/blog/beating-the-summer-slump-energy-management-strategies-for-hong-kongs-heat monthly 0.5 2025-07-07 https://www.pherform.com/blog/from-15-chins-to-7-my-fitness-journey monthly 0.5 2025-06-13 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/c2a06064-979d-4e68-9b93-c119190dde01/Screenshot+2025-06-13+at+9.39.00%E2%80%AFAM.png Blog - From 15 Chins To 7: My Fitness Journey - Big and Small Wins Fast forward nearly 3 years: Connie has competed at Hyrox, improved her hockey game, dropped 8 chins, and made amazing friends along the way. While she’s still figuring out gym math and nutrition, her journey is proof that fitness can be fun, fulfilling, and transformative. Want to read more about Connie’s story? 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Strength Training Series 1 of 5 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1737077032172-NIYYQ1U4FSW4OLIKJ8HM/Screenshot+2025-01-17+at+9.23.33%E2%80%AFAM.png Blog - Strength Training Series 1 of 5 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1737077047098-ANVF35V7KVLD2G4Z45GN/Screenshot+2025-01-17+at+9.23.43%E2%80%AFAM.png Blog - Strength Training Series 1 of 5 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1737077060489-08FBE719V5ZXV2TC1WY0/Screenshot+2025-01-17+at+9.23.51%E2%80%AFAM.png Blog - Strength Training Series 1 of 5 https://www.pherform.com/blog/training-with-an-injury monthly 0.5 2024-12-16 https://www.pherform.com/blog/training-intensity-rpe monthly 0.5 2024-12-16 https://www.pherform.com/blog/why-protein-is-essential-for-your-bodys-efficiency monthly 0.5 2024-11-26 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/dee8829a-9b7b-483e-9d64-13937ef66236/Screenshot+2024-11-26+at+11.39.33+AM.png Blog - Why Protein is Essential for Your Body's Efficiency - Make it stand out Benefits of Protein https://www.pherform.com/blog/electrolyte-balance monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728466401882-4YQGSR08QUQXZGF73BYA/Screenshot+2024-10-09+at+5.33.11+PM.png Blog - Ever feel lightheaded or fatigued during your workouts or daily activities? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728466426987-81XO0NAHM26KH9RO8DZU/Screenshot+2024-10-09+at+5.33.36+PM.png Blog - Ever feel lightheaded or fatigued during your workouts or daily activities? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728466467644-5VP6QV8BSZX4YWXXLVU5/Screenshot+2024-10-09+at+5.34.15+PM.png Blog - Ever feel lightheaded or fatigued during your workouts or daily activities? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728466437389-8TYMV6B898977GXXUDKN/Screenshot+2024-10-09+at+5.33.47+PM.png Blog - Ever feel lightheaded or fatigued during your workouts or daily activities? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728466483953-32GERBLY50B8M4DV2GX1/Screenshot+2024-10-09+at+5.34.26+PM.png Blog - Ever feel lightheaded or fatigued during your workouts or daily activities? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728466495869-6MAE9DUVS1E62GZY965D/Screenshot+2024-10-09+at+5.34.42+PM.png Blog - Ever feel lightheaded or fatigued during your workouts or daily activities? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728466504287-GV6M195ZXRY37WEUMR23/Screenshot+2024-10-09+at+5.34.51+PM.png Blog - Ever feel lightheaded or fatigued during your workouts or daily activities? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728466540576-CXXW1G3BQSTTC3F9S5DS/Screenshot+2024-10-09+at+5.35.28+PM.png Blog - Ever feel lightheaded or fatigued during your workouts or daily activities? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728466569086-CALXYHD1177R5W7OQYA3/Screenshot+2024-10-09+at+5.35.58+PM.png Blog - Ever feel lightheaded or fatigued during your workouts or daily activities? https://www.pherform.com/blog/can-you-maintain-a-high-intensity-interval-after-interval-after-interval monthly 0.5 2024-10-09 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728459932345-OO1VZFPIRJSXLVIXI38O/Screenshot+2024-10-09+at+3.45.06+PM.png Blog - Can you maintain a high intensity interval after interval after interval? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728459943188-Z3XOKT9MANNCM222HX2W/Screenshot+2024-10-09+at+3.45.18+PM.png Blog - Can you maintain a high intensity interval after interval after interval? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728459951213-082IE4ZGRG1MYUP0DF09/Screenshot+2024-10-09+at+3.45.32+PM.png Blog - Can you maintain a high intensity interval after interval after interval? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728459960457-3DX4FIJ1LEJDO5ZEA3WY/Screenshot+2024-10-09+at+3.45.46+PM.png Blog - Can you maintain a high intensity interval after interval after interval? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728462829957-QT9ISAMVIBZD4G8SC43Z/Screenshot+2024-10-09+at+4.33.37+PM.png Blog - Can you maintain a high intensity interval after interval after interval? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728462865051-GL4KYHJSZ39I4ZR0T3C6/Screenshot+2024-10-09+at+4.34.12+PM.png Blog - Can you maintain a high intensity interval after interval after interval? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728462844657-JNVJXPMZUO2IEIMWE8CU/Screenshot+2024-10-09+at+4.33.51+PM.png Blog - Can you maintain a high intensity interval after interval after interval? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728462876225-HLVEXO9JVOP4IA3R3XGD/Screenshot+2024-10-09+at+4.34.22+PM.png Blog - Can you maintain a high intensity interval after interval after interval? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1728462890431-Z562S706Z1JEEKCL154H/Screenshot+2024-10-09+at+4.34.32+PM.png Blog - Can you maintain a high intensity interval after interval after interval? https://www.pherform.com/blog/5-faqs-about-protein monthly 0.5 2024-09-25 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1727248714199-8TTIFGMCRCAOXXJWXUP2/Screenshot+2024-09-25+at+3.18.20+PM.png Blog - 5 FAQS About Protein https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1727248906764-Y067QMP9IX3WE0Z6VMGK/Screenshot%2B2024-09-25%2Bat%2B3.18.39%2BPM.jpg Blog - 5 FAQS About Protein https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1727248929745-ZG73Z4CAHPIL0A4LEZJX/Screenshot+2024-09-25+at+3.18.51+PM.png Blog - 5 FAQS About Protein https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1727248764389-L88HXS2ZUBQ9736HE3RO/Screenshot+2024-09-25+at+3.19.10+PM.png Blog - 5 FAQS About Protein https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1727248777273-5BPGJVCJ9ZP1XSH2LGSP/Screenshot+2024-09-25+at+3.19.23+PM.png Blog - 5 FAQS About Protein https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1727248790497-Y7P7NWXFWP1VQ8CYLGQR/Screenshot+2024-09-25+at+3.19.34+PM.png Blog - 5 FAQS About Protein https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1727248805290-ZPFDRX0J2NB7CHCFRKH4/Screenshot+2024-09-25+at+3.19.51+PM.png Blog - 5 FAQS About Protein https://www.pherform.com/blog/are-you-spending-or-saving monthly 0.5 2024-09-24 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1727166222925-O4JZDO77KLMGDMNNKGFF/Screenshot+2024-09-24+at+4.23.31+PM.png Blog - ARE YOU SPENDING OR SAVING? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1727167441531-B2LA814HK7AQWTG49ES0/Screenshot+2024-09-24+at+4.43.49+PM.png Blog - ARE YOU SPENDING OR SAVING? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1727166265671-HZQKW1BIR36X2R0J9T5I/Screenshot+2024-09-24+at+4.24.16+PM.png Blog - ARE YOU SPENDING OR SAVING? https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1727166285353-82VW7BSNFG903OI5BQ13/Screenshot+2024-09-24+at+4.24.35+PM.png Blog - ARE YOU SPENDING OR SAVING? https://www.pherform.com/blog/how-grip-width-affects-the-barbell-bench-press-muscles-strength-and-load monthly 0.5 2026-03-17 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1726801601349-AN5631706POUZ9LWUJN1/IMG_8501.jpg Blog - How Grip Width Affects the Barbell Bench Press: Muscles, Strength, and Load - Narrow Grip https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1726801609414-OP20AYMMA220TM72LPTM/IMG_8502.jpg Blog - How Grip Width Affects the Barbell Bench Press: Muscles, Strength, and Load - Neutral Shoulder Width Grip https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1726801610819-J09VEVVNTJLHUXZDL47M/IMG_8503.jpg Blog - How Grip Width Affects the Barbell Bench Press: Muscles, Strength, and Load - Wide Grip https://www.pherform.com/blog/why-strength-training-and-protein-intake-are-essential-for-women-aiming-to-decrease-body-fat monthly 0.5 2024-08-20 https://www.pherform.com/blog/why-electrolytes-are-a-game-changer monthly 0.5 2024-08-20 https://www.pherform.com/blog/what-gets-measured-gets-improved monthly 0.5 2024-05-03 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/4f2813e2-b9f9-47a2-a9e4-d118ccdfdb49/2.jpg Blog - What gets measured gets improved - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/the-pelvic-floor-and-core-musculature monthly 0.5 2024-05-03 https://www.pherform.com/blog/how-strength-training-leaves-a-lasting-impression monthly 0.5 2024-04-17 https://www.pherform.com/blog/what-does-not-kill-us-makes-us-stronger monthly 0.5 2024-04-17 https://www.pherform.com/blog/the-discomfort-of-heavy-breathing monthly 0.5 2024-02-23 https://www.pherform.com/blog/approaching-nutrition-and-aesthetic-changes-zhh7c monthly 0.5 2024-02-05 https://www.pherform.com/blog/twofriendsturnedfitnessfriends-5w345 monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/5b9bf659-f0d7-49a5-a9ce-7f08f029dd17/tempImagep5OB5x.jpg Blog - TWO FRIENDS TURNED FITNESS FRIENDS But then you remember how you feel when you go to the gym together, as a team. Sweat drips into your eyes and your lungs burn and your leg muscles scream – but then you catch your friend’s eye or tell another woman that yes, she CAN do this. https://www.pherform.com/blog/the-habit-loop-txm6n monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/f602efaa-49f4-4ab8-8f80-4c114352070b/atomic+habits-01.png Blog - THE HABIT LOOP https://www.pherform.com/blog/my-superpower-show-up-gwapf monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/414c0354-2b51-45da-914c-6e5ed31ec09f/98830e78-b87a-464c-9f3d-483a465f9792.JPG Blog - MY SUPERPOWER- SHOW UP - Walking into the welcoming community at Pherform is a very important factor that helps keep me coming to class as well. https://www.pherform.com/blog/understanding-that-food-is-energy-2typa monthly 0.5 2024-02-05 https://www.pherform.com/blog/be-strong-for-my-baby-c9tdj monthly 0.5 2024-02-05 https://www.pherform.com/blog/training-gave-me-the-energy-i-needed-sblpr monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/5a43d4e1-0f6f-46ab-9f54-d50beca535e8/DSCF8496.JPG Blog - TRAINING GAVE ME THE ENERGY I NEEDED “It also led to my performance better at the office so joining the class became part of my life.” https://www.pherform.com/blog/motivation-if-anything-is-an-outcome-j8btk monthly 0.5 2024-02-05 https://www.pherform.com/blog/training-through-pregnancy-the-first-trimester-kys3a monthly 0.5 2024-02-05 https://www.pherform.com/blog/pregnancy-power-ek6af monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/eb6807be-176b-4f96-af93-c1da423932e3/DSC01215.JPG Blog - STEPH’S PREGNANCY POWER - "The Coaches at Pherform were actually the first people I told I was pregnant so they can modify movements and I can continue to come in to the gym." https://www.pherform.com/blog/dilys-hits-1500-classes-7kw9s monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/b42458d9-f54d-40ea-8e76-96d02536e1ac/tempImageM3d60C.jpg Blog - DILYS HITS 1,500 CLASSES - "Coming to class is like coming home- we encourage each other, we challenge each other and we get stronger together. I’m so happy to see the family daily" says Dilys. https://www.pherform.com/blog/cardio-vs-strength-training-gyr4w monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/f605b12c-1b4e-457c-9b88-880648fd97db/tempImager70BEq.jpg Blog - CARDIO VS. STRENGTH TRAINING It is a common misconception that cardio simply burns fat and strength training simply builds muscle. In reality, both forms of exercise provide numerous benefits, and everyone (no matter what their age, sex, or fitness goals) should do both on a regular basis. https://www.pherform.com/blog/whendoesonehitenlightenment-rg5th monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/28ad89b6-a360-48ad-8e3c-1728a3e907b1/tempImages4bfke.jpg Blog - WHEN DOES ONE HIT ENLIGHTENMENT? - “Once I tried it, it stuck. Keeping it up was a no brainer – the short classes fit into my hectic schedule; the group atmosphere makes it fun, and a way to learn from each other; the programming keeps me challenged and never bored; and the super coaches make sure I’m getting stronger (and not injured) every time.” https://www.pherform.com/blog/what-are-my-muscles-doing-during-sculpther-sg6l4 monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/04f2f5f9-0d14-40cc-9975-6ca1f393bdfa/1484160618681453509213-300x225.jpg Blog - WHAT ARE MY MUSCLES DOING DURING SCULPTHER AND HOW CAN WE GET THE MOST OUT OF THEM? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/every-workout-has-the-power-to-teach-us-something-meb5z monthly 0.5 2024-02-05 https://www.pherform.com/blog/why-tracking-provides-you-the-results-you-want-xzp4h monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1658302346900-HJ84YR7DB8X35ZRZ5UTT/benefits+of+tracking+your+progressArtboard+1.jpg Blog - WHY TRACKING PROVIDES YOU THE RESULTS YOU WANT https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1658302369343-0MG57FQ7WXE8ECSGE4MY/benefits+of+tracking+your+progressArtboard+2.jpg Blog - WHY TRACKING PROVIDES YOU THE RESULTS YOU WANT https://www.pherform.com/blog/how-strength-training-builds-self-confidence-segl8 monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/502ede15-826a-4148-b78e-48084b374b8e/image-asset.png Blog - HOW STRENGTH TRAINING BUILDS SELF CONFIDENCE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/maria-sljgm monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1646371742060-Y31SLDY5PN5DRM2CE0C5/30729551_2085577351684040_3252285863735853056_n.png Blog - AGE IS ONLY A NUMBER - Make it stand out Maria Competing in a Powerlifting Competition in 2018 at the age of 39. https://www.pherform.com/blog/hows-your-poo-rslmt monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/0a16896c-3d32-4e6b-8ee9-69f6c646843c/IMG_6110.jpg Blog - HOW’S YOUR POO? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/why-we-care-about-range-of-motion monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/7592a17c-63e6-490f-b481-45dd8c0262bc/Range+of+Motion+Document.png Blog - WHY WE CARE ABOUT RANGE OF MOTION - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/what-to-expect-from-a-workout-class-at-pherform-r3fd4 monthly 0.5 2023-11-07 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1aaa031c-fc2f-4613-a95b-0220c93ecaa0/Rectangle+2440.png Blog - What to Expect From a Workout Class at Pherform? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/suffering-from-fitness-paralysis-8clks monthly 0.5 2023-11-07 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/a5ec339d-564d-4da4-8910-97f6b399b74c/Rectangle+2441.png Blog - Suffering From Fitness Paralysis? So we continue to wait. And wait. https://www.pherform.com/blog/training-while-pregnant-x7yjb monthly 0.5 2023-10-31 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/c84a269a-ba89-4a04-bba6-e5087873bebf/Rectangle+2442.png Blog - Training While Pregnant https://www.pherform.com/blog/the-power-of-a-program-sz222 monthly 0.5 2023-10-31 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/012a1ba8-290f-4609-a88e-10eab24c4c8b/Rectangle+2443.png Blog - The Power Of A Program.... https://www.pherform.com/blog/cardio-training-is-not-the-same-as-strength-training-xxbhf monthly 0.5 2023-10-31 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/dc2946ac-b8ae-4217-9c94-130c03bc65be/5.png Blog - Cardio Training Is Not The Same As Strength Training https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/d49be020-6d74-4c6f-813e-2cf8e98b3a46/3.png Blog - Cardio Training Is Not The Same As Strength Training https://www.pherform.com/blog/qualityoverquantity-bt5fp monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/8f92e6a1-c844-4e81-a516-c49289096c6c/Rectangle+2450.png Blog - Quality over Quantity - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/how-we-look-at-exercises-5djn7 monthly 0.5 2023-10-31 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/3420d9ea-bdf9-4d20-93c9-881832046445/Rectangle+2449.png Blog - How We Look At Exercises - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/guide-to-training-while-traveling-fyksl monthly 0.5 2023-10-31 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/f1e16af4-6e79-4ddb-9ea0-44ead302dba1/Rectangle+2451.png Blog - Guide To Training While Traveling - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/the-math-behind-the-movement-part-1-bdhbh monthly 0.5 2023-10-31 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/ef797417-4951-4656-aed7-1b874bac5bc3/Rectangle+2456.png Blog - The Math Behind The Movement (Part 1) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/squat-versus-deadlift-4r2ha monthly 0.5 2023-10-31 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1676006925263-VRZZ67YH4JN44MC9VVPI/Screenshot+2023-02-10+at+1.28.16+PM.png Blog - Squat Versus Deadlift https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1676006966984-GTT6KYRBYDTDE31TT484/Screenshot+2023-02-10+at+1.29.08+PM.png Blog - Squat Versus Deadlift https://www.pherform.com/blog/rolemodelfortheyoungergeneration-wf6t9 monthly 0.5 2023-10-31 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/48ae88c7-9b2f-4463-b1e2-07e1c92f321e/Rectangle+2457.png Blog - Being A Role Model For Our Younger Generation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/the-squat-spotlight-52plw monthly 0.5 2023-10-31 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/1674004480220-HOEYZUHERZ7L6IZZG0UH/IMG_8345.jpg Blog - The Squat (Spot)light - The squat is a very complex biomechanical movement, especially when adding the additional external load of a barbell. Depth alone provides only a limited point of view for everything that is going on, if you are only looking at depth, without considering all of these other factors, we will miss the bigger, more complex picture. https://www.pherform.com/blog/a-one-sided-story-unilateral-work-lcp6l monthly 0.5 2023-10-31 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/820e8138-5c2a-4589-ae55-6e050d17134f/tempImagetytla3.jpg Blog - A One Sided Story- Unilateral Work - Given this list it’s clear that we can benefit hugely from implementing unilateral training into our gym programming. These subsets of exercises will help us improve our strength, power, coordination and balance; everything we need to be the best athlete that we can be. https://www.pherform.com/blog/new-years-resolution-fr7d9 monthly 0.5 2023-10-31 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/4327e1f4-2164-4ffc-8fce-c6650f3107b2/68613478-8462-4A5A-B3D0-D04949253E67-11632-000001FCC13E7A32+%281%29+1.png Blog - New Years Resolution - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.pherform.com/blog/howtoimproveyearafteryear-b6fay monthly 0.5 2023-10-31 https://images.squarespace-cdn.com/content/v1/61643f323acecc0dc449de7c/a89dc344-f37d-454b-8f48-b089a810d614/tempImagel9tVW3.jpg Blog - How Can You Continue To Improve After Strength Training 2+ Years? Improvements in our strength, our ‘ability to overcome an external load or resistance’ is not a linear process. The longer we train, the harder it becomes. 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