TRAINER NIK’S FAVORITE “COFF-TEIN” SMOOTHIE
This was my go-to mid-morning pick-me-up when I worked a desk job since I would typically fast until I got most of my work done. I find it a lot easier to get stuff done on an empty stomach (and I think most people do as well) so this smoothie/drink was the perfect thing to get some nutrients and energy but not feel too full at the same time.
WHY SHOULD WOMEN STRENGTH TRAIN?
The benefits of participating in a strength training program extend much further than aesthetics. Although there are endless reasons why women should strength train, this article will elaborate on five essential reasons that women should join a strength training program.
MY MOTHER-IN-LAW’S CHICKEN SOUP
My mother-in-law taught me her version of chicken noodle soup, and I’ve used it ever since! Nothing earth-shaking here, just some added twists for the trying.
THE BENEFITS OF GROUP/TEAM TRAINING
There's something special about starting a group class or joining a team sport. Working out together helps you form bonds and, ultimately, new friendships. Sharing the same experiences brings everyone together. When you join an exercise group or team, these new connections foster greater consistency and accountability. They can also create more motivation and excitement about a workout.
MEET TIFFANY MARTINCIC: Massage Therapist, Fascial Stretch Therapist, & Rock Tape Practitioner
Hi PFP! My name is Tiffany, and I’m excited to be the new massage therapist here! I recently moved here from Florida with my family. I have been practicing massage since 2014 and have two college degrees in exercise science and kinesiology. I have worked in sports and clinical settings since I graduated.
FARRO: The Super Grain
Farro. It’s known as a ‘supergrain’ because it’s rich in vitamins B and E. Farro also has lots of Magnesium, a mineral that helps with muscle relaxation. This recipe is from a package of farro that I got from Trader Joe’s. It’s a weeknight favorite. Fast and delicious. I’ve added some modifications to make it vegetarian or vegan-friendly if desired.
CARDIO 101
Cardiovascular training, often called "cardio," is fundamental to any well-rounded fitness routine. It's not just about losing weight or building endurance; cardio exercises are essential for maintaining a healthy heart and overall well-being. Let’s explore the basics of cardio training, its benefits, different exercises, and tips for starting your cardio journey.
FAST, DELICIOUS, & NUTRITIOUS: Kale Salad with Apples & Cheddar
Not everyone likes kale, but this kale, apple, and cheddar salad definitely makes it more tolerable! Try using the most tender and finely chopped kale you can.
STRENGTH TRAINING 101
One of the main reasons people seek out gyms or training facilities is to increase their overall strength. It is widely understood that individuals of all ages who increase their strength through exercise experience less chronic pain, improve their mobility, and just generally feel better.
FIVE REASONS TO STRENGTH TRAIN THAT HAVE NOTHING TO DO WITH HOW YOU LOOK
Did you know that after age 30, inactive adults lose 3% to 8% muscle mass per decade? Inactivity decreases our metabolism and increases fat accumulation. Over time, sedentary adults are more prone to developing diseases and injuries. The solution? Train with weights.
EXPECTATION MANAGEMENT IN WEIGHTLIFTING
Weightlifting is a sport that requires dedication, discipline, and determination. One of the most important processes that can make or break an athlete’s journey and enjoyment in the sport is the management of expectations.
YOUR HEALTH ROUTINE CHECK-IN
If you are like the rest of us, you probably have a schedule teeming to the brim with work, friends, personal time, exercise, family, and tons of other hobbies. On top of your full schedule, you most likely have self-directed goals (exercise, eat healthy, read, etc.). With a full schedule and expectations of achieving your goals, you may also find yourself using routines to stay on top of things throughout the week. For example, you may be someone who works 9-5 Monday to Friday and is too busy after work to go to the store and fully prepare dinner. In addition, let's say you have a goal of eating cleaner and minimizing processed foods. Going to the store on Sunday and getting food to prepare for the week is a routine directed at eating cleaner amongst a busy schedule.
THE BEST WAYS TO PREVENT GETTING SICK DURING COLD & FLU SEASON
It's that time of year again…school’s officially in session! And that means cold and flu season is officially underway. At my pediatric practice, we set our watches to the ‘respiratory season” once school is in full swing. So how can you prevent getting sick during “sick season”? Here are a few simple tips to feel your best this fall and winter and (bonus!) protect those around you.
THE IMPORTANCE OF MOBILITY
Do you know the difference between mobility and flexibility? Flexibility refers to the passive range of motion of the joints. For example, doing yoga and static stretching. Mobility refers to the active range of motion of the joints. Think, flexibility + strength = mobility. This means that you are not just sitting in a stretch but staying in control of your body. Mobility exercises are very intentional, and they are intended to help you push your joints through or past their full range of motion.
PFP & COMMUNITY
When you walk through our doors, you're not just another face amidst the crowd; you're an essential thread in the vibrant tapestry we're weaving. Each person who joins Pittsburgh Fitness Project contributes to the dynamic whole that is our community—a gathering of individuals striving for personal betterment while uplifting those around them.
HOW WELL DOES THE BMI MEASURE YOUR HEALTH?
I see lots of athletes in my office with an elevated BMI. Does that mean they are unhealthy? Of course not! So what does the BMI or body mass index really mean? And how well does the BMI measure your health? In this blog, let’s look at how the BMI might be used and some of the disadvantages of looking at this measure alone to assess your health.
MEET THE TRAINER: KENDRA MCBROOM
Kendra McBroom graduated from Salisbury University with a degree in exercise science and is a certified personal trainer through ACSM. Her personal and professional interests often intersect and have allowed her to be introduced to a broad set of experiences. She played lacrosse in college, which introduced her to a weight room where she immediately fell in love. Her degree allows her to enjoy studying what she was doing in the weight room and, in turn, seeing and feeling the impacts and benefits it had on her performance on the field.
MEET THE TRAINER: NIKHOLAS PARKER
Nikholas received his BS in Economics from the University of Wisconsin-Madison (UW-Madison). He found his way into personal training through his lifelong passion for athletics. After growing up in southern Connecticut, Nikholas had multiple athletic offers across collegiate divisions for basketball but ultimately accepted UW-Madison’s track and field program offer.
MEET THE TRAINER: AMANDA HOFFMAN
Amanda Hoffman is a certified personal trainer who recently relocated from Cleveland, Ohio to Pittsburgh. She is super excited to join the PFP team and community. Amanda has specialty certifications in Russian Kettlebell training, Yoga, TRX, and small group training.
SAFETY TIPS FOR SUMMER WORKOUTS
It’s hot outside! Summer months bring humidity as well as heat. Unfortunately, we are likely to see more heat and humidity in the future. So how can you exercise outdoors in these conditions? Let’s look at some safety tips for summer workouts.