EATING LIKE YOUR LIFE DEPENDS ON IT
The best way to make the most of your time in the gym is by building healthy habits outside of the gym. A daily or weekly plan is one of the best habits you can establish to look and feel your best. Plan your workouts, what you will cook, and what you will eat. When you dedicate some time to plan out your week or the next few days, building those healthy habits comes seamlessly.
HOW DOES VOTING IMPACT MY HEALTH?
It’s not new knowledge that the government is responsible for procedures regarding both population and individual health laws and policies. Not only does your vote matter, but it can greatly impact how issues revolving around your health are dealt with depending on which candidates are elected and what priorities they hold within their agendas.
HEALTH BENEFITS OF MEDITATION
As fitness professionals, we talk a lot about aspects of physical health and fitness, but mental and emotional health are also important for our wellbeing. In fact, regular mindfulness practice has been linked to improved physical health as well as mental. In today's fast-paced world, finding moments of peace and clarity can be challenging. Enter meditation and mindfulness, powerful practices that have numerous mental, emotional, and physical benefits.
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.
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.
UNDERSTANDING SLEEP NEEDS: A LIFELONG JOURNEY
Sleep plays a vital role in our overall well-being, and as we progress through different stages of life, our sleep needs and patterns undergo significant changes. In this blog, we will explore the various stages of life and how sleep is affected during each phase. Additionally, we will discuss common sleep issues that individuals may encounter and provide practical strategies to address them.
DOES THE TIMING OF MY MEALS MATTER?
The frequency and timing of nutritional intake is a topic that is debated and questioned, and we’re here to clear a bit of that up for you.
WHAT IS DOMS? DELAYED ONSET MUSCLE SORENESS
The term of DOMS is thrown around very casually in physical activity settings, but what is it?
MAXIMAL ATTEMPTS: MENTAL & PHYSICAL APPROACH
You have finally reached the point in your program where you’ll be taking maximal attempts. Whether these are snatches and clean and jerks or bench presses, squats, and deadlifts, they will no doubt challenge what you have worked for up until this point. Maximal attempts are just that, they call for us to exert both our reserve of strength as well as require the highest level of technique and precision that we can muster at that moment. Not only are our physical capabilities challenged but our mental capacity to focus and overcome what is in front of us. It is, without a doubt, extremely difficult but you are more than capable of doing so.
TEEN WEIGHTLIFTING AT PFP BARBELL
The Teen Weightlifting Program at PFP Barbell is designed to introduce teens to barbell exercises and movement in a safe, positive, and supportive environment.
VARIATION IN TRAINING: WHY DO IT?
One of the main reasons people start training/exercising is because it can be fun and challenging. There comes a certain point when you do the same things over and over they can become boring and unfulfilling. This usually leads to people dropping exercise altogether or resorting to making changes with no real plan for why. Another phenomenon that occurs is called the law of accommodation. This basically states that our bodies will eventually adjust to the stimulus we enact on them and that in order to see results, we must keep challenging it. Although, how much change is enough?
PROGRESS TRACKING: WHERE TO NEXT?
We’re moving into spring, and the first portion of your new training plan is done. You’re about to start the next part, but you are unsure how to quantify what you’ve done and how to progress to the next portion of it. There are a number of ways to determine the quantity and magnitude of your training over time. Setting yourself up properly for the future can be difficult without tracking because how can you discern what is too much or too little?
HOW TO DEAL WITH INJURIES AND THE ROAD TO RECOVERY
Injuries can often leave us with excessive caution after we return from them and increase amounts of self-doubt. “Will I be as good as I was?” “Will this happen again?”. These thoughts plague our minds and leave us in an uneasy state that destroys our once strong sense of confidence. The road back from these injuries tests us with patience, persistence, and understanding. It is important that we understand we are not our injuries, and they do not define who we are as athletes. They are merely one aspect of competing and training we must come to work through and confidently leave it behind us.
GETTING HIGHER PROTEIN MEALS & SNACKS
Like a broken record, here I am. Eat your protein! Eat it. It's good for your muscles. Now I understand that protein is expensive and can be hard to come by, especially when we travel or just suck at prepping our meals or snacks. Lucky for you, I have some recipes/hacks that are pretty tasty.
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.
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.