Tag Archives: pgh fitness

FitLabPGH Movement Tips & Lifestyle Hacks 14:21



@FitLabPGH Movement Tip & Lifestyle Hack Videos
movement is the normal not the abnormal because #movementisalifestyle

FitLabPGH is a Pittsburgh area podcast and promoter of the ethos movement is a lifestyle, not just an activity.  Each week we bring you 3 movement tip & lifestyle hack videos to help you treat movement as normal, not abnormal.

Week 14 of 2021keep your bike safe, give yourself a safe path on the trails and keep it simply at first- just start moving

Want to tell your movement story, or the movement story of your 4 legged friend our FitLabPGH Feature and Movement is a Lifestyle Features gives you that opportunity.

This week Movement is a Lifestyle Features introduces you to Madison Martinez

Learn more about our FitLabPGH Features and submit a questionnaire to be highlighted.  If you are from outside the Pittsburgh area or want to get your 4 legged friend featured then go here: Movement is a Lifestyle Features.


FitLabPGH Features 12:21 Madison Martinez




FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: Madison Martinez

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? Pittsburgh Native

What are your three favorite movement activities in the Pittsburgh area? Kayaking Biking Hiking

Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? Riviera Maya – Swimming in cenotes, paddle boarding in the Gulf of Mexico, walked the grounds of the Chichen Itza pyramids (one of the 7 wonders of the world)

What is your favorite pre- or post-workout snack? Pre-workout: Jerky + dried fruits. Post workout snack: Smoothie with frozen bananas + strawberries, creatine, pea-plant protein + almond milk (preferably a meal)

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. Nicky’s Thai Kitchen

Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? Kayaking

What do you think is the biggest obstacle to getting people to move more? Lack of discipline and relying on motivation.

What do you feel is the most adventurous movement activity you’ve ever done? Swimming in a cenote in Mexico

What is your favorite recovery or self-care practice? Massages

What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) Strip District – great food and fun to bike around

Contact info for Madison Martinez:
Instagram: https://www.instagram.com/maddy.nourishandlift/

https://www.instagram.com/nourishandlift.pgh/

https://www.instagram.com/sweatbarfitness/

Facebook: https://www.facebook.com/maddy.nourishandlift

 


FitLabPGH Features 11:21 Special Feature – Gracie and Mia



FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: A look back at a Special Feature: the Cats of FitLabPGH, Gracie and Mia

As we mark the one-year anniversary of pandemic restrictions in much of the U.S., we’re looking back at this Special Feature we released on 4/9/20, in which the cats of FitLabPGH, Gracie and Mia, offered their advice on how to embrace staying at home.

What are your three favorite home movement activities? Mia (the White and Black Cat): Climbing the stall bars; climbing the coat racks; and jumping on top of the fridge (the humans don’t love it when I do this)

Gracie (the Gray Cat): Chasing Mia around the house; pacing around the downstairs while I wait for the humans to feed me; and stretching/scratching on my cat condo

Any advice for humans who wish they could travel right now? Watch a virtual tour of where you want to go on the internet and enjoy planning your future vacation.  Although, we don’t really understand the appeal of travel because we have everything we need at home.

How about advice for humans who aren’t able to enjoy dining out in restaurants right now? Our staff members have our food delivered to the house…can’t the humans out there have their food delivered???

Any suggestions for humans who are bored at home? Use your imagination to create entertainment! Examples: Turn a delivery box into a fort or a bed. Meow at the top of your lungs until your staff members come running in a panic. Knock objects off the counter at 2am to let your staff members know it’s time to play.

What’s your advice to humans who miss their gyms and fitness facilities? See our answer above about favorite home movement activities! With a few toys and a little imagination, you humans can get your exercise fix at home!

What is your favorite home recovery or self-care practice? This one is easy, and all of you humans should add these two items to your daily agenda: 1) Make sure you get enough sleep! Worried that you haven’t slept enough? Make time for a nap. 2) Take time for daily mobility work – a couple of moves to try: cat stretch and downward-facing-cat.

Any last thoughts for humans coping with a Stay-At-Home order? Appreciate the little things, like taking a nap on a sunny windowsill or watching the birds eating at the birdfeeder.

Contact info for Gracie and Mia:  The Cats of FitLabPGH do not maintain their own social media accounts, but you can keep up with them through the following FitLabPGH accounts:
Instagram: https://www.instagram.com/fitlabpgh/

Facebook: https://www.facebook.com/fitlabpgh/

Twitter: https://twitter.com/fitlabpgh


FitLabPGH Features 10:21 Christi Pletcher




FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: Christi Pletcher

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? I was born in the Burgh! I grew up in Hopwood, PA but spent a significant amount of my childhood in Pittsburgh. I now reside in Sewickley.

What are your three favorite movement activities in the Pittsburgh area? Running, F45 workouts and hiking

Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? I went to Montrose, CO with my dad and his buddies to fish on the Gunnison River. I also ran a half marathon while we were there.

What is your favorite pre- or post-workout snack? A protein smoothie with maca

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. We recently went to Poulet Blue and I can’t stop thinking about their chocolate soufflé!

Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? Qualifying for the Boston Marathon

What do you think is the biggest obstacle to getting people to move more? Getting them to start! There are days I don’t feel like running or working out, but once I start, I’m so happy I did.

What do you feel is the most adventurous movement activity you’ve ever done? Running an ultra marathon!

What is your favorite recovery or self-care practice? Foam rolling and a massage

What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) The Carnegie Museum has been my favorite spot in Pittsburgh since elementary school. A lot of family memories have been made there.

Contact info for Christi Pletcher:
Instagram: https://www.instagram.com/yummiesandmiles/


FitLabPGH Features 9:21 Marissa Venanzi




FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: Marissa Venanzi

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? I’m from Monongahela, so about an hour south of the Burgh! I’m currently living in the city for school at Chatham University. I fell in love with the campus, my program, the people, and the neighborhood and I know that this is where I am meant to be right now!

What are your three favorite movement activities in the Pittsburgh area? 1. I am a spin instructor, so teaching classes is definitely my favorite movement activity in the area! I teach at Spin City Oakmont and Triangle Foundry, and I love both studios and communities so much! 2. Outdoor yoga or walking… Pittsburgh has so many AMAZING parks and there is nothing better than rolling out a mat or walking and enjoying some movement and beautiful weather in a beautiful space (and then walking to the nearest coffee shop afterwards, of course). 3. This is very general, but I LOVE trying out different studios of different fitness disciplines in the area. The Pittsburgh area is full of a variety of studios and tons of incredible instructors, and it is so much fun to challenge myself with new workouts and meet new people by trying different studios!

Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? I haven’t travelled a ton yet due to a super busy school schedule, but it is definitely a goal of mine! The best vacation I’ve ever taken was probably going to Ocean City, MD with a group of my lifelong best friends! The destination was not the most exciting, but the trip was filled with so many laughs, long beach walks, and quality time with some of the most quality people in my life.

What is your favorite pre- or post-workout snack? My favorite pre-workout snack has to be a banana with peanut butter! It gives me the energy I need to crush a workout without making me feel weighed down or sick from eating!

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. This is the toughest question EVER. I love Shady Grove’s cobb salad… bonus points when I ask for the chicken tossed in buffalo. I love everything at Friendship Perk and Brew and Square Cafe. Both places have the BEST brunch and coffee in the city! I’m also in love with Millie’s vegan dark chocolate ice cream. I’ll stop the list there or else I will literally go on all day!

Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? Yes! I really want to try acro yoga and paddleboard yoga! I also am thinking of setting a goal to try one fitness studio every time I travel!

What do you think is the biggest obstacle to getting people to move more? I think confidence is the biggest obstacle, mainly for people who haven’t tried certain workouts before. It can be really intimidating to enter a space where people may have more experience than you, and getting over that hill is the toughest part in my opinion. A lot of workouts can also be very daunting and challenging at first, which can lead to a bit of doubt, but the more you do them, the better and more confident you will feel in your abilities and entire self!

What do you feel is the most adventurous movement activity you’ve ever done? I’ve been ziplining a few times! Hocking Hills in Ohio is the best place to zipline! I have a fear of heights, so this is definitely the most adventurous activity I’ve done. Honorable mentions are kayaking and paddleboarding, and Stonewall Jackson Resort in WV is the best for those!

What is your favorite recovery or self-care practice? Yoga is my favorite recovery/self care practice, but that isn’t always entirely a recovery practice depending on the flow. The highest form of self care for me is to walk to a coffee shop or a park with my friends and enjoy the company and atmosphere.

What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) Mellon Park and the Chatham University Mellon Building Solarium!!!

Contact info for Marissa Venanzi:
Instagram: https://www.instagram.com/marissavenanzi/


Kelly Kuhn Physical Therapist talks about running injuries & common training errors




FitLabPGH recently did a Facebook Live with Kelly Kuhn, MPT, CSCS, PES, Cert-TMD, Cert-MST.  We talked about running injuries and common training errors.  Below is a link to a a video, or listen along, just like a normal podcast

If you don’t know Kellie–  (in her own words): I became a physical therapist and a CSCS almost 18 years ago because I was an athlete and wanted to work with athletes. I started my career in Florida, my home state, working with athletes. Over time I began to work more with every day pain and injuries as well and realized that the same “athlete” principals apply to everyone. But, I also really began to focus on running as my way to stay connected to the athletic population. I just love getting people moving and back to what they love doing no matter what it is and feel that changing the way we look at and approach pain, movement and exercise can have major benefits to our overall well-being.

Show Notes: Kelly Kuhn, MPT, CSCS, PES, Cert-TMD, Cert-MST, Contact Information:

E-mail: Kelly@kellykuhnpt.com

Website: https://www.kellykuhnpt.com

Instagram: https://www.instagram.com/kellykuhn_pt/

Facebook: https://www.facebook.com/KKuhnPT/

Twitter: https://twitter.com/mrskuhn09

Links mentioned in the Podcast:

Jeff Galloway Training Program

http://www.jeffgalloway.com/training/

Chris Johnson, MPT, ITCA

Cinder Block Training Program

https://www.zerenpt.com/goods.html

Paul Thompson, Masters Runner

https://liveboulderrunbolder.wordpress.com

Check out the episode of our sister podcast Moving2Live featuring Paul Thompson, released 1/27/21. Link:

http://www.moving2live.com/2021/01/27/paul-thompson-masters-runner/

Leslie Bonci, MPH, RD, CSSD

http://activeeatingadvice.com

Check out the FitLabPGH Podcast episode featuring Leslie Bonci, MPH, RD, CSSD, released 9/3/17. Link:

https://www.fitlabpgh.com/2017/09/03/podcast-36-18-leslie-bonci/

 Contact Info for FitLabPGH:
Email: fitlabpgh@gmail.com

Twitter: @fitlabpgh

Instagram: @fitlabpgh

We update via Facebook too!!

Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too)

Fill out our FitLabPGH Features form to be a FitLabPGH featured mover…or fill one out for your 4 legged movement partner (dog, cat, goat or horse!!)

Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado.

Attribution for Intro/Exit Podcast Music:
Marathon Man by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org


FitLabPGH Features 8:21 Ryan Popple




FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: Ryan Popple

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? I moved to Pittsburgh 10 years ago. Back then I was really into BMX. The riding scene here was/still is really good for bmx. A lot of my friends that I would travel, ride and compete with lived in Pittsburgh. I would come to visit, ride and party with them every summer, before eventually moving here and becoming a full time resident. Due to injuries I had to hang up the bmx. Now I am a cyclist of a couple different disciplines. The cycling community in Pittsburgh is awesome. Very welcoming, all inclusive and positive.

What are your three favorite movement activities in the Pittsburgh area? -Cycling (cyclocross, MTB, road/gravel) -Hiking -Yoga

Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? It’s hard to choose the best, but a couple years ago my wife and I went to Sedona, which was amazing. We met up with some friends to do some of the best, technical and scary mountain biking and hiking that I’ve ever experienced. It’s beautiful out there.

What is your favorite pre- or post-workout snack? Depends on the time of day and workout but… Pre- normally a good breakfast. Steel cut oats with fruit. Post- a smoothie with a scoop of Coco Elite protein powder.

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. Lately it’s been the poke bowl from Reed&CO. Everything on the menu is amazing.

Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? This winter I had planned on taking up more running, but an injury has kept me from doing too much of anything lately. Luckily it wasn’t worse, and I should be clear for all activities very soon. I’ve also been very interested in jujitsu for a while. I just need to make the time and drop down to True Believer for some beginner classes.

What do you think is the biggest obstacle to getting people to move more? Motivation and accessibility.

What do you feel is the most adventurous movement activity you’ve ever done? I went to Australia 6 years ago on a BMX trip. I met up with some friends that lived in Sydney. The very first thing we did was jump off some sea cliffs into the ocean. The locals call it “the blow hole.” It wasn’t too high of a jump, maybe like 40/50ft, but then the scary/sketchy part… to swim through a cave and come out on the other side of the headland. The cave was about 50 yards long and narrowed as it went on. This particular day the water was choppy and had a washing machine feel. Once in the cave, we had to dive underwater each time a wave came to avoid being smashed up on the cave ceiling and walls. It was hectic, exciting and could have been deadly. I never felt more alive.

What is your favorite recovery or self-care practice? I’m really into yoga. Yin yoga to unwind before bed it my favorite. I also use a foam roller everyday.

What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) Emerald View trail system has some great views of downtown and the point.

Contact info for Ryan Popple:
Instagram: https://www.instagram.com/r_popple/


FitLabPGH Features 7:21 Kathryn King




FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: Kathryn King

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? Yes, native and boomerang! I relocated to DC in my 20s for work, and moved back to Pittsburgh to be closer to family and pursue my dream of opening a fitness studio.

What are your three favorite movement activities in the Pittsburgh area? Hiking with my dog Abbey, we love the Fox Chapel area for the woodsy walks. Biking through rails to trails downtown, Abbey stays at home! And group fitness classes at F45 Training in the heart of the Strip

Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? Bali! I went with a friend and we explored 8 different towns across the span of 16 days. We spent the days hiking, both urban and rural, as well as yoga practice every morning.

What is your favorite pre- or post-workout snack? Post workout is a perfect bar – they taste like cookie dough, are kept chilled and are loaded with protein.

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. I could think about this for hours, but off the top of my head. Healthy is an açaí bowl from Salud. Unhealthy, a specialty pizza from Caliente!

Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? My bucket list movement item was to explore a new country every year, but well COVID. Instead, I’m going to work towards running the virtual Pittsburgh half marathon in May!

What do you think is the biggest obstacle to getting people to move more? I think there’s a misconception that movement has to be exercise and exercise is a chore. I walk a lot, not because I’m trying to burn calories, but because I actually enjoy it. Movement doesn’t always have to be intentional or with a purpose, it should be about feeling good!

What do you feel is the most adventurous movement activity you’ve ever done? I once jumped off a pretty high cliff in Hawaii and had to swim back to the beach. I do not remember the height, but it was high!

What is your favorite recovery or self-care practice? Yoga and massage!!! I do not do either enough, but I do get massages more than most people I know. And I love a good hot yoga session to sweat and stretch.

What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) Indoor movement – F45 Training , outdoor I love Fox Chapel hikes near Squaw Run Road

Contact info for Kathryn King:
Instagram: https://www.instagram.com/kathryn_king/

https://www.instagram.com/f45_training_pittsburghstrip/


FitLabPGH Features 6:21 Katie Robb




FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: Katie Robb

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? Born and raised in Hermitage, PA. I moved to Pittsburgh in 2012 for a job opportunity and have been loving it ever since.

What are your three favorite movement activities in the Pittsburgh area? Walks on the Montour Trail, attending exclusive fitness events through SweatNET Pittsburgh, and circuit training at F45 Strip District.

Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? My favorite vacation was our trip to Lake Tahoe. My husband and I rode mountain bikes on the Flume Trail, paddle boarded in Sand Harbor, chartered a sailboat in Tahoe City and hiked through Emerald Bay.

What is your favorite pre- or post-workout snack? Toast with peanut butter, and a protein shake.

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. Nicky’s Thai Kitchen

Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? This year my husband and I planned a two-week trip to Morocco, but due to COVID we had to cancel. I was most looking forward to camel rides through the Sahara Desert, so that remains at the top of the bucket list.

What do you think is the biggest obstacle to getting people to move more? Inability to change habits.

What do you feel is the most adventurous movement activity you’ve ever done? Cliff jumping into a natural swimming hole in Vermont. I’m not an adrenaline junkie so this experience was especially terrifying.

What is your favorite recovery or self-care practice? A spa day is always at the top of the list – or a hydrating face mask and a glass of wine.

What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) Reginald’s Coffee in Bethel Park – they have unique caffeinated creations, and dish out Oram’s donuts on the weekends.

Contact info for Katie Robb:
Instagram: https://www.instagram.com/thekatierobb/

https://www.instagram.com/thesofetchfitness/


Video Podcast- Find Ways to Move More




Today’s FitLabPGH podcast release is a repost video podcast challenging you to find ways to Move More. We are almost 11 months into the pandemic…this was recorded during the last PA order to close all gyms and fitness facilities…while your facility may now be open…you may not be comfortable attending in person classes. If your favorite forms of movement are temporarily unavailable, there are MANY ways to keep moving…and we’re here to suggest a few options.

We recommend the video below, but if you are an audio listener the info is also available via audio.

Tip 1: Walk your Labradors…No Labradors in your life? Why not??? (Just kidding). If you don’t have a dog to walk, walk anyway…perhaps with your kids, or a friend, or your cat… Not a fan of walking? Try something else! Need inspiration? Check our podcast and movement tips archives at www.FitLabPGH.com for ideas.

Tip 2: Phone a Friend… Ask a friend and/or accountability partner for movement ideas…perhaps you can even join each other in a virtual fitness challenge. Ben’s friend challenged him to a virtual cycling challenge…which somehow resulted in a pair of new bikes for Lisa!

Tip 3: Ask your Gym for Help. Many gyms and fitness facilities are still offering virtual classes. Looking for something more individualized? Ask about virtual personal training or for a home workout plan.

Tip 4: Make the gym PART of your movement practice…and look for other ways to add movement to your life. Even a short walk can be an excellent addition to your structured workouts…speaking of walking…consider walking when you’re on a non-Zoom work call. If you take that work call outside, be sure to be aware of your surroundings…stay safe!

Take home message: the pandemic sucks…but can you find the positive in a tough time? Maybe the positive is that this is the time you find ways to Move More…which MAY make you calmer, and improve your ability to rest…and to concentrate…added bonus: by making movement part of your lifestyle, you may serve as a positive role model for those around you.

Contact Info for FitLabPGH:
Email: fitlabpgh@gmail.com

Twitter: @fitlabpgh

Instagram: @fitlabpgh

We update via Facebook too!!

Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too)

Fill out our FitLabPGH Features form to be a FitLabPGH featured mover…or fill one out for your 4 legged movement partner (dog, cat, goat or horse!!)

Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado.

Attribution for Intro/Exit Podcast Music:
Marathon Man by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org