Maybe you pushed yourself a little too hard in the gym and your back is feeling sore. Maybe your back aches after a long day of sitting at your desk. Guess what – You’re not alone. It’s actually estimated that about 80% of the population experience back pain at some point in their life. Consider these few tips to prevent these occurrences in and outside of the gym.

Everyday we are faced with a myriad of choices for beverages. And it can be challenging to know which ones we should pick. Last week, we talked specifically about sports drinks and the best way to hydrate after a workout. This week, we want to talk about the rest of the beverage choices you make each day. Especially in regard to how they can affect your goals!

With so many choices of drinks available today, it gets confusing trying to navigate which ones can be the best decision to get you through your day. Whether you’re looking for a pick-me-up to get you through your training, the end of your workday, or something to hydrate and replenish you after a hard workout, our drink guide has you covered.

All of these exercises are not only amazing for athletes, but they’re great for the general fitness population. Some of them might require one to step out of their comfort zones a little bit, but that’s ok! It’s part of our fitness journey! You have to step into conflict to grow! Pressure and discomfort are what builds us in this life! Who knows, you might find out you love them, and that you’re good at these exercises!

As things start to return to normal – albeit a new normal, it provides us an opportunity to examine some of the “pandemic habits” that you want to keep, and those that you want to kick. That being said, here are some healthy habits worth continuing after we move on from pandemic life.

Trackers help us look at patterns. Is there a particular time of day that I’m stressed or an event that becomes a trigger? Is it in the morning before I head out to work and I’m trying to get everyone, including myself, together? Was my heart rate up before that big meeting? Looking at the data over time can offer perspective.

This class provides multiple benefits. You will use primary movements like a squat, hinge, hold, carry, push and press: daily movement patterns we do in everyday life. We carry groceries, move furniture, hold our children, cut the grass, and push strollers.

When most people start a programmed fitness regimen, they usually also consider a diet plan as well. It only makes sense to check your diet, right? If you want to take care of your body, whether you’re losing weight or gaining muscle, you have to watch what you put into your body so you can get the most out of it.

Do you feel like you’re spending too much at the grocery store?

I’m Gina Moss. I’m a trainer, barbell coach, and group instructor here at the Pittsburgh Fitness Project.

To me, nothing says Pittsburgh better than City Steps. The city maintains more than 700 sets of these staircases that uniquely connect different neighborhoods in the city. So I decided to try a couple workouts utilizing nothing but a public Pittsburgh staircase.

If you asked me how I feel about running, my initial response would probably be “It sucks.” But then I’m guessing I would follow it up with something like, “Well, it’s not that bad.”

Life is busy. If we don’t schedule a time for the things we need/want to do, they often get pushed to the back burner. Fitness operates in the exact same manner. If you don’t schedule a time to workout, it quickly slides down the priority list.

Read this client story from Emma Thomas about Olympic Weight Lifting and PFP Barbell as she talks about her fitness journey.

Quick and easy stuffed cabbage – without all the work!

For any of your own goals, New Year’s resolutions (if you made them) or priorities, now is a good time to get even more specific. As the year unfolds, take a closer look at any resolutions that need revision. Oftentimes, a goal refresh can be stimulating as well as motivating. Break down resolutions into smaller, more realistic, bite-sized, and attainable goals.

Pittsburgh Fitness Project Personal Trainer and Class Director, Wes Hall, describes his fitness journey and philosophy for personal training in our latest Trainer Spotlight.

There are many factors that can make us feel like we’ve had an unsuccessful training day. As long as we manage these factors to the best of our abilities, our chances of having a better workout will increase. At the end of the day, you made it into the gym, which for many is the hardest part. Take every workout as a great day because you are here!