2023 SLEEP HABITS
Part of creating a tangible goal to kickstart your year should be creating something simple and attainable. And with that being said, almost every adult could use more of this one thing to improve their health: sleep. More of it and/or better quality. With better sleep comes better recovery, better satiety signals, better energy to crush your workouts, and so on.
THE DOMAINS OF PHYSICAL LITERACY
Physical Literacy is a relatively new topic in the health and wellness world. The term was first coined by Dr. Margaret Whitehead, a physical education teacher at the time, in 1993. She defined physical literacy as motivation, confidence, physical competence, knowledge, and understanding to value and take responsibility for engagement with physical activity throughout life.
GET TO KNOW OUR TRAINERS: ANDREW DUFF
In my personal training career, I have experienced a wide variety of people. I have seen old and young athletes and non-athletes. I have worked with people that had very serious and particular goals, as well as people with very general goals. In any case, what I have learned is that it’s not a person's goals, background, or even personality that influences how I view working with them. Rather it is the quality of our communication and the relationship we build.
GET TO KNOW OUR TRAINERS: AMANDA SERAPIGLIA
Hi, my name is Amanda, and I am one of the newest personal trainers here at PFP! My passion for athletics began at the age of 4 when I started my gymnastics career. Throughout my career, I advanced to compete at the Junior Olympic level 9 Eastern Nationals in 2018. After retiring from gymnastics, I kept engaged in the sport by coaching competitive gymnastics and becoming a mentor to girls competing in the sport.
GET TO KNOW OUR TRAINERS: DEVIN CLOUD
Hello everyone! My name is Devin, and I’m a weightlifting coach/personal trainer here at Pittsburgh Fitness Project. I look forward to helping you attain whatever it is you desire when it comes to your training. Making a plan and setting up goals can be daunting and uncertain, but with a good coach, this becomes a much better process and journey for us to embark on together.
THE IMPORTANCE OF SLEEP HYGIENE
The greatest recovery method for any athlete or individual is sleep. During this time, our cellular processes carry out all the necessary functions in order for our bodies to heal and rejuvenate for the next day. Our smart devices can track signs of these processes, but what can we take from these measurements?
HYPERTROPHIC TRAINING: SIZE IS THE PRIZE
If you want to have a larger amount of muscle mass, you need to undergo hypertrophic training. Hypertrophy is the process of muscle cell growth through resistance training. Exercise/training is a process that causes stress and damage to our muscles. When we recover through sleep, hydration, and eating, our muscles repair themselves and increase in mass.
EXERCISE RECOVERY: WHY IT’S IMPORTANT
Exercise is great! We gain strength and energy from working out. But we also need to recharge after exercising. Exercise recovery lets our bodies heal and rest from the stress on our joints and muscles. Exercise recovery actually makes us stronger in the long run.
WHAT TO EXPECT WHEN STARTING WEIGHTLIFTING
It all starts with a barbell assessment with one of our USAW-certified coaches! During this one-hour session, a coach will go over the basics of both the snatch and clean and jerk. No experience is required - just make sure to bring comfortable clothes! You can sign up for a barbell session directly from our website.
PHYSICAL LITERACY
Physical literacy is confidence and competence in movement and physical activity. But what kind of movement and physical activity, you may be wondering? The answer is any and all. To become physically literate, one should do the same. Always be open to trying a new activity, scaled to your ability level, as it enhances your ability to continue learning skills and improving/maintaining motor function throughout your life.
POST-WORKOUT SNACKS: WHAT TO EAT AND WHY?
A comprehensive diet is entirely important for your fitness journey, but we will look at one part more specifically. Post-workout meals are an essential piece for your recovery. They provide the body with the necessary fuel it takes to replenish from all the work you’ve just completed.
SMART GOALS: HOW TO BUILD YOUR GOALS FOR YOUR FITNESS JOURNEY
In order to make a plan for a fitness journey, we must know where we are going, for without a result to build towards, we are just wandering. With a final goal in mind, we can logically work backward from the end and establish our beginning. What steps do we take to get there, and how do we outline our path to our goal?
MINI WODS FOR THE HOLIDAYS
This time of year can be very difficult for most of us. We so badly want to enjoy the holidays, and we should. We deserve this time to rest and socialize without worry that all of our progress in the gym won’t disappear. I promise you, it won’t. Here are a few 15-20 minute WODs I like to do first thing in the morning when I am preparing to take a break from the gym and intentionally overeat (gasp).
WARM UP FOR THE WINTER WITH INFRARED SAUNAS
Today is the first day of winter! A storm is approaching. What better way to beat the cold than a session in one of our infrared saunas?!
PFP PHYSICAL LITERACY
Being physically active or participating in sports and recreational activities is considered to be “the norm” by many families. Parents that played sports in their youth or adulthood are likely to seek those experiences for their children to create similar formative experiences to what they went through. But what if you have yet to have a positive experience with sports or physical activity?
WARMUPS - DON’T SKIP THEM!
In recreation and in sports, warmups are often skipped or overlooked for being boring, taking up too much time, or feeling like a waste of time. A good warmup should be brief, fun, and targeted in order to get the best result out of yourself. If you’re not warming up, you could be leaving a lot on the table.
THE CHILE CRISP: FLAVOR ENHANCER
The holidays approach, and I love to eat! Instead of the usual “healthy holiday recipe,” I’m posting about a recent food discovery I’ve made. The Chile Crisp.
WINTER WELLNESS
How do we maintain Winter Wellness during cold and flu season? Do immune system boosters work? We can do lots of things to keep ourselves healthy from all the circulating viruses right now. Let’s look at what might benefit us most.
IS EXERCISE THE NEW PROZAC?
Depression has many faces and may mean having a sad mood from a single stressful situation or change. A severe type, major depression, can create suffering in one or more areas, like work or relationships. But what if riding your Peloton or engaging in HIIT training could alleviate some of those symptoms?
OUR PFP METHOD
What’s the PFP Method? PFP Method is our general group fitness class. The class itself is one hour long; the classes focus on both full body strength and cardiovascular conditioning. Could this be the method for you?!