Tag Archives: running

Mike Litrell- Pittsburgh Performance Institute



Mike Littrell is the owner of Pittsburgh Performance Institute. A native of Pittsburgh, Mike grew up in Upper St. Clair where his love of physical fitness and overall well-being began. Growing up, he played lacrosse and was later recruited by Susquehanna University. After college, He began body building in the fall of 2015 and went on to take 3rd at the Mid Atlantic Grand Prix. Always evolving, Mike found his passion in Ultra Running where he excels in 50 and 100-mile distances. Some of his recent races include the UA MTN running series 50k (2x); UROC 100k; Grindstone 100 miler; Cold Water Rumble 100 Miler, Outrun 24 hour race; The Ghost town challenge 50k and Hell Hath No Hurry 50 miler, where he took 2nd place.

Show Notes: Mike Littrell, Pittsburgh Performance Institute, Contact Information:

E-mail: Michael@pittsburghperformanceinstitute.com

Website: https://pittsburghperformanceinstitute.com

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

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

Twitter: https://twitter.com/PerformancePitt

LinkedIn: https://www.linkedin.com/in/michael-littrell-656049191/

Links mentioned in the Podcast:
Susquehanna University, Selinsgrove, PA
https://www.susqu.edu

The Barkley Marathons, TN
http://barkleymarathons.com

Big Backyard Ultra, Bell Buckle, TN (Last Man Standing)
https://www.facebook.com/groups/142055916440410/

Raccoon Creek State Park, Beaver County, PA
https://www.dcnr.pa.gov/StateParks/FindAPark/RaccoonCreekStatePark/Pages/default.aspx

TrueForm Runner (Treadmill)
https://trueformrunner.com

Montour Trail, Allegheny and Washington Counties, PA
https://montourtrail.org

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)

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

 


Kelly Kuhn PT- Telemedicine & Physical Therapy




Kelly Kuhn, MPT, CSCS, PES, Cert-TMD, Cert-MST (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:
Reginald’s Coffee, Bethel Park, PA
https://www.reginaldscoffee.com

Upper St. Clair (USC) High School Track & Cross Country Coaches Clinic- June 26, 2020
https://twitter.com/ClinicUSCXCTF

Tickets: https://www.eventbrite.com/e/2020-usc-cross-country-track-field-coaches-clinic-tickets-67581557257

MedExpress Urgent Care
https://www.medexpress.com

St. Clair Hospital, Pittsburgh, PA (South Hills)
https://www.stclair.org

Venture Outdoors, Pittsburgh, PA
https://www.ventureoutdoors.org

Altra Running
https://www.altrarunning.com

Shoe Liner Test
https://www.correcttoes.com/foot-help/tips-and-how-tos/shoe-liner-test/

Check out the episode of our sister podcast Moving2Live featuring Ray McClanahan, DPM, of Northwest Foot and Ankle, in which Dr. McClanahan discusses the Shoe Liner Test, released 3/27/19;
Link: http://www.moving2live.com/2019/03/27/dr-ray-mcclanahan-dpm-northwest-foot-and-ankle-part-2/

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)

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 44:19 Megan Clouner




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: Megan Clouner

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? I was born in Denver, Colorado but was raised in Pittsburgh.

What are your three favorite movement activities in the Pittsburgh area? The Montour Trail is a go to for our family. We love to run and bike the trails. The old railroad tunnels are always cool to see and run through. Mingo Creek Park – trails paved/off road in the woods, covered bridges, playgrounds, streams for playing/crayfish catching!….we love the options Mingo gives us! It’s a favorite of ours for training or just family fun! Transcend Bodyworks – I go to Bethany in Bridgeville for Hotworx workouts and massages. Hotworx is a program that uses heat and infrared technology while you workout (isometric and HIIT). It’s an extremely effective and efficient workout.

Describe your fantasy movement-focused vacation…cost is not an object…where do you go and what do you do? Patagonia would be an incredible trip. The scenery is unmatched and the area offers hiking, climbing, fishing, and so much more. Sweden/Norway – My family originates from this area. I’d love to just go and explore everything these countries have to offer.

What is your go-to weekday breakfast? Your weekend breakfast? During the week my go to is a protein shake. I need a quick breakfast without sacrificing health. I use Arbonne protein, which is a plant-based source. During the weekend, I typically stick with my shake, but we love making pancakes as a family. I do love avocado toast though too!

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. I truly can’t think of one specific place! Eating your way through the Strip District is always good! Eating breakfast at Pamela’s, stopping at Roland’s for a bloody Mary, grabbing snacks from all the small vendors on the street! Dinner at any of the restaurants overlooking the city from Mount Washington is never a bad choice! The views are incredible. Sarris in Canonsburg is a must for the old school ice cream parlor.

What is the most unusual and/or challenging movement activity you’ve done? Would you do it again? My family loves Colorado, and with that comes hiking and mountain climbing. We go once a year and always make sure to bag a few 14ers each time. While it’s unusual for most, it is a favorite of ours!

What movement activity/event are you looking forward to in the next year? The Pittsburgh Half Marathon. I ran this race for years, until our first daughter was born race weekend 6 years ago. This year, her birthday is finally not on race weekend! I’m excited and anxious to run this race again! My family has a few ultramarathon trail races in the works too!

Would you rather go scuba diving or skydiving? My husband and I went sky diving and it was an incredible experience. We went to New Orleans when the Steelers played the Saints, Halloween weekend, and decided why not! (Pre marriage and kids lol) Not sure I’d do it again but I think it is something every one should do once! Scuba diving scares me! Maybe snorkeling?!

What is your favorite recovery or self-care practice? I love a good massage post race, or a session in a steam room. Hotworx Yoga is a great way to unwind and stretch.

What is the one place visitors to Pittsburgh “must” see? There is nothing more “Pittsburgh” than the Strip District on a weekend. Mount Washington for the views! The Phipps Conservatory, especially during the holiday season.

Contact info for Megan Clouner:
Instagram: https://www.instagram.com/meganclouner/

Facebook: https://www.facebook.com/megan.lynne.56


Dwayne Waite Jr- Heroes Track Club




Dwayne Waite Jr. is a private track and field coach in the South Hills of Pittsburgh. Dwayne coached over 100+ high school athletes at a public high school in Charlotte, NC, helping runners achieve personal records and opportunities to run at the next level. Now, in Pittsburgh, Dwayne founded Heroes Track Club, where he focuses on 1-on-1 and small group training, on event-specific workouts, and improving running economy.

Show Notes: Dwayne Waite Jr., Heroes Track Club, Contact Information:
E-mail: heroestrackclub@gmail.com

Website: https://heroestrackclub.com

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

Links mentioned in the Podcast:
Connection University, Facebook Group, #ABCD
https://www.facebook.com/groups/ConnectionU/

Larry Gioia, Dynamic Paddlers
Co-Founder, Connection University
http://www.dynamicpaddlers.com

Check out the FitLabPGH Podcast episode featuring Larry Gioia of Dynamic Paddlers, released 6/11/17
Link: https://www.fitlabpgh.com/2017/06/11/podcast-26-17-dynamic-paddlers-larry-gioia/

Aaron Watson, Podcast Host and CEO, Piper Creative
Co-Founder, Connection University
https://www.goingdeepwithaaron.com

Check out the FitLabPGH Podcast episode featuring Aaron Watson, released 7/2/17;
Link: https://www.fitlabpgh.com/2017/07/02/podcast-29-17-ultimate-frisbee-player-podcast-host-aaron-watson/

Elon University, Elon, North Carolina
https://www.elon.edu

USA Track & Field – Three Rivers
http://www.usatf-threerivers.org

IAAF (International Association of Athletics Federations) World Junior Championships
https://www.iaaf.org/competitions/iaaf-world-u20-championships

AAU (Amateur Athletic Union) Track & Field
https://aautrackandfield.org

 

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)

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

 


Dr Ray McClanahan- Podiatrist Northwest Foot & Ankle- M2L re-release




Dr. Ray McClanahan is a sports podiatrist; founder and physician of Northwest Foot & Ankle in Portland, Oregon; and inventor of Correct Toes. He’s a former elite cross-country racer and a regular participant in various running events throughout the Pacific Northwest. Dr. McClanahan’s professional goal is to provide quality natural foot health services with an emphasis on sports medicine, preventative and conservative options, as well as education on proper footwear.

This episode was originally released by our sister podcast Moving2Live on March 27, 2019.  We are re-releasing it to pair with the July 21, 2019 release of the FitLabPGH episode featuring Dr. Samantha Wood.
Link to 7/21/19 episode: https://www.fitlabpgh.com/2019/07/21/samwood-dpt-ptrunner-spartan-racer-from-m2l/

Show Notes: Dr. Ray McClanahan, Northwest Foot and Ankle, Contact info:
E-mail: info@correcttoes.com

Websites: https://www.correcttoes.com

https://www.nwfootankle.com

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

https://www.facebook.com/nwfootankle/

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

YouTube: https://www.youtube.com/user/correcttoes

Links mentioned in the Podcast (Part 2):
Check out the Moving2Live Podcast episodes featuring Sam Wood, PT, DPT, OCS, CSCS, released 9/27/17 and 10/11/17
Link to Part 1: http://www.moving2live.com/2017/09/27/podcast-05-17-sam-wood-part-1/

“Why Shoes Make ‘Normal’ Gait Impossible” by Dr. William A. Rossi
https://www.correcttoes.com/foot-help/wp-content/uploads/2015/12/rossiWhyShoesMakeNormalGaitImpossible.pdf

Correct Toes Approved and Natural Foot Approved Shoe List
https://www.correcttoes.com/foot-help/shoe-list/

Altra Running Shoes
https://www.altrarunning.com

Dr. Mark Cucuzzella, Executive Director, Natural Running Center
http://naturalrunningcenter.com

Two Rivers Treads, Ranson, WV
https://tworiverstreads.com

Dr. Gary Chimes, Lake Washington Sports and Spine, Bellevue, WA
https://www.lakewass.com/

Check out the Moving2Live Podcast episodes featuring Dr. Gary Chimes, released 2/28/18 and 3/14/18
Link to Part 1: http://www.moving2live.com/2018/02/28/podcast-9-18-dr-gary-chimes-lake-washington-sports-and-spine-part-1/

“Pronation vs. Overpronation” Video
https://www.correcttoes.com/foot-help/video-library/foot-conditions/

Correct Toes
https://www.correcttoes.com

5 Foot Strengthening Exercises – video
https://www.correcttoes.com/foot-help/video-library/exercises/

Shape of Strength AAPSM 2016 by Dr. Ray McClanahan – video
https://www.correcttoes.com/foot-help/video-library/lectures-studies/

Shoe Liner Test
https://www.correcttoes.com/foot-help/tips-and-how-tos/shoe-liner-test/

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)

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

 


SamWood DPT- PT,Runner & Spartan Racer- from M2L




Great example of someone who treats movement as a lifestyle- check out our recent interview w Sam Wood from our sister podcast Moving2Live. If you are a runner, walker or active person her story, advice and recommendations are sure to encourage you to move!!

Samantha Wood, PT, DPT, OCS, CSCS, is a board-certified orthopedic physical therapist, an avid ultra-marathoner and obstacle course racer, and a Major in the California Army National Guard. Sam graduated from the U.S. Army-Baylor Doctoral Program in Physical Therapy in 2011 and holds a B.S. in Exercise Science from Lipscomb University (2007). She served 7-years active duty in the Army as a physical therapist deploying to Afghanistan in 2011-2012.

Over the past 20-years Dr. Wood has competed in foot races from 1 to 100-miles and has represented the U.S. Army in cross country, the marathon, orienteering, and obstacle course racing throughout the U.S. and around the world. In 2017 Sam competed with other Army officers in Season 2 of the NBC show, “Spartan Ultimate Team Challenge” where her team placed 3rd out of 24 teams. Sam’s passion for movement has led her to place in the top-25 Elite Females at the Spartan World Championships 4 years in a row while finishing multiple 100-mile running races, winning the Leadwoman race series, and maintaining her military fitness.

Sam was a previous guest on our sister Podcast Moving2Live, episodes released 9/27/17 and 10/11/18
Link to Part 1: http://www.moving2live.com/2017/09/27/podcast-05-17-sam-wood-part-1/

Show Notes: Samantha Wood, PT, DPT, OCS, CSCS, Contact Information:
E-mail: wood.ultra@gmail.com

Website: https://www.dynamicptcos.com/our-practice

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

Facebook: https://www.facebook.com/wood.ultra

Links mentioned in the Podcast:
Dr. Ray McClanahan, DPM, Northwest Foot & Ankle and Inventor of Correct Toes
https://www.correcttoes.com

Check out the Moving2Live Podcast episodes featuring Dr. McClanahan, released 3/13/19 and 3/27/19
Llink to Part 1: http://www.moving2live.com/2019/03/13/dr-ray-mcclanahan-dpm-northwest-foot-and-ankle/

Army-Baylor DPT Program (Doctoral Program in Physical Therapy)
https://www.baylor.edu/graduate/pt/

Slow Jogging
http://naturalrunningcenter.com/2015/08/11/slow-jogging-run-smile-midfoot-strike/

“Conclusions Drawn from a Comparative Study of the Feet of Barefooted and Shoe-Wearing Peoples”
Phil. Hoffmann, J Bone Joint Surg Am. 1905;s2-3: 105-136
https://www.bsmpg.com/hs-fs/hub/52884/file-5411032-pdf/docs/1905hoffman.pdf

ACSM (American College of Sports Medicine) Information on Selecting Running Shoes
https://www.acsm.org/docs/default-source/files-for-resource-library/running-shoes.pdf?sfvrsn=6123deef_2

Dr. Ray McClanahan’s Shoe Liner Test (Stand on shoe liner to test fit of shoe)
https://www.correcttoes.com/foot-help/tips-and-how-tos/shoe-liner-test/

Dr. Mark Cucuzzella, Executive Director, Natural Running Center
http://naturalrunningcenter.com

Two Rivers Treads, Ranson, WV
https://tworiverstreads.com

Michael Sandler and Jessica Lee- Barefoot Running and Barefoot Walking
http://runbare.com

“Crash Course on Running Shoes” by Dr. Samantha Wood
https://nprehab.blogspot.com/2015/12/crash-course-on-running-shoes.html

Softstar Primal shoes
https://www.softstarshoes.com/primal-runamoc.html

Bedrock Sandals
https://bedrocksandals.com

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)

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

 

 

 

 


Valerie Beichner- Friends of the Riverfront



Episode #9-19 Features Valerie Beichner, the Executive Director of Friends of the Riverfront.  With ten years of nonprofit management experience, Valerie brings a wealth of knowledge to Friends of the Riverfront having a background in organizational efficiency and capacity building, fundraising, HR, IT and more. She holds expertise in green building and green building products, sustainable corporate culture, community and economic development, advocacy and organizational leadership. Prior to joining Friends of the Riverfront,

Valerie worked at Conservation Consultants Inc. as Director of Operations and Analytics as well as Green Building Alliance as Vice President of Development. She also formerly worked at the Northwest Pennsylvania Regional Planning and Development Commission facilitating a statewide energy efficiency program with municipalities. Valerie earned a BA in Political Science at Clarion University and a Master of Science in Organizational Leadership from Robert Morris University. An avid runner, Valerie is an assistant coach for a local Girls on the Run team and enjoys volunteering in multiple other capacities within her community. She and her husband, Chris, live in Leetsdale with their four young children.

Friends of the Riverfront is a nonprofit organization with a mission to expand, connect and enhance the Three Rivers Heritage Trail along the rivers of Pittsburgh, PA.  They engage river communities in trail stewardship and encourage economic growth.  They are working to build and maintain local trails.  For more information on , visit: https://friendsoftheriverfront.org

Show Notes: Valerie Beichner, Friends of the Riverfront – contact info:
E-mail: Valerie@friendsoftheriverfront.org

Website: https://friendsoftheriverfront.org

Facebook: https://www.facebook.com/fotr.pgh/

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

Twitter: https://twitter.com/FriendsRvrFront

Links mentioned in the Podcast:
The Shiny Bean Coffee & Tea, Etna, PA
https://www.theshinybean.com

Larry Gioia, Dynamic Paddlers
http://www.dynamicpaddlers.com

Check out the FitLabPGH Podcast episode featuring Larry Gioia, released 6/11/17.
Link: https://www.fitlabpgh.com/2017/06/11/podcast-26-17-dynamic-paddlers-larry-gioia/

Don Drolet, Standing Crane Tai Chi, Qigong & Meditation, Pittsburgh, PA
https://standingcrane.com

Check out the FitLabPGH Podcast episodes featuring Don Drolet, released 5/17/17 and 10/29/17.
Link to 5/17/17 episode: https://www.fitlabpgh.com/2017/05/14/podcast-22-17-standing-crane-don-drolet/

Cathy Rogers, Aero Tech Designs Cyclewear, Pittsburgh, PA
https://www.aerotechdesigns.com

Check out the FitLabPGH Podcast episode featuring Cathy Rogers, released 6/11/17.
Link: https://www.fitlabpgh.com/2018/11/11/podcast-4018-cathy-rogers/

UPMC Children’s Hospital of Pittsburgh
http://www.chp.edu

Great Allegheny Passage (GAP) Trail, Cumberland, MD to Pittsburgh, PA
https://www.gaptrail.org

Chesapeake & Ohio Canal (C & O Tow Path)- National Historic Park, DC, MD, WV
https://www.nps.gov/choh/index.htm

Tough Mudder (Obstacle Course Races)
https://toughmudder.com

Baker Trail UltraChallenge, Rachel Carson Trails Conservancy, PA
https://www.rachelcarsontrails.org/events/ultrachallenge

Bill Orr, Montour Trail Council, Allegheny and Washington Counties, PA
https://montourtrail.org

Check out the FitLabPGH Podcast episode featuring Bill Orr, released 1/28/17.
Link: https://www.fitlabpgh.com/2017/01/28/podcast-montour-trail-council-bill-orr/

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)

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