WEIGHT LOSS, GLP-1S, & MUSCLE MASS
There is a lot of talk recently about GLP-1s, and lots of people use them to try and lose weight. While they are effective at decreasing appetite and leading to weight loss there are some things to consider first. An article from the National Strength and Conditioning Association’s Personal Trainer Quarterly titled “Preserving muscle in the era of GLP-1RA therapy – Practical strategies for exercise professionals” by Dalan Zydel discusses this topic in detail.
MEET OUR NEWEST TRAINER DEVAN!
We're thrilled to welcome Devan Bennett, our newest trainer, to the PFP team!
MASSAGE ETIQUETTE 101
Let’s be honest. For something that’s supposed to be relaxing, people have a lot of questions before their first massage. “Do I talk?” “Do I stay quiet?” “What if I snore?” “What if my stomach growls?” “What if I accidentally fall asleep?” First of all: take a deep breath. We’ve seen it all. To help calm those pre-massage nerves, here’s your guide to massage etiquette.
MORE THAN A MASSAGE
When most people think of getting a massage, they picture a quiet room, relaxing music, and maybe an hour away from the stresses of life. While we absolutely love helping you relax, massage at Pittsburgh Fitness Project is about so much more than that. It's about feeling heard, supported, and welcomed exactly as you are.
WEIGHTLIFTING AS AN ADULT: SKILL & STRENGTH
Learning new physical skills at any point can be beneficial to us in so many ways. What if learning that new skill also made us stronger and healthier? I am going to tell you about why learning a new skill like Olympic Weightlifting can be both a new route to your fitness goals and a fun and engaging physical skill.
DISABILITY PRIDE MONTH
As July unfolds, the air fills with a distinct energy. While many associate summer with warm nights and outdoor workouts, the disabled community celebrates a major milestone: Disability Pride Month. July 26th marks the anniversary of the Americans with Disabilities Act (ADA), signed into law in 1990. For millions of us, this month is a time to reject the narrative that disability is something to hide, pity, or fix. Instead, we claim it as a vibrant, natural part of human diversity. As a coach at Pittsburgh Fitness Project (PFP), this month hits incredibly close to home. I am deaf, and I navigate the world and the gym with a cochlear implant.
TRAINING AROUND AN INJURY
If you have ever done any sort of exercise, physical activity, or any sport in your life, you have probably dealt with injuries in one way or another. Injury is a pretty broad term, but this can be anything that causes significant trouble to your activity level for longer than a few days, typically. Injuries can also vary in type from chronic injuries like tendonitis or acute injuries like rolling an ankle or tearing a muscle. In any form, they can cause us to lose our consistency with our routine of physical activity. Instead of letting this derail your progress or stop activity overall, there are plenty of ways to work around an injury.
BEYOND THE IRON
For decades, commercial gym weight rooms were subtly (and sometimes overtly) treated as male territories. Women were guided toward the cardio section—treadmills, ellipticals, and light pink dumbbells—under the false pretense that lifting heavy would make them "bulky." Thankfully, the fitness landscape has shifted dramatically. Today, more women are stepping up to barbells and squat racks than ever before. However, the rise of women-only strength training classes isn't just about providing physical space; it serves a profound psychological purpose.
THE ACSM’S REVISED STAND ON RESISTANCE TRAINING
It has been announced by The American College of Sports Medicine that they had recently revised their position statement on strength and resistance training since their last update in 2009. Research on the topic of resistance training has greatly expanded, and with these findings over the past sixteen years of clinical studies, there were several things that should be considered for discussion.
WHY WE NEED MORE DEAF FITNESS EVENTS
Our Deaf Bootcamp on June 10th was nothing short of incredible. The energy, the laughter, the teamwork, and the sense of community made it a day to remember. Everyone showed up ready to move, learn, and support one another—and that’s exactly what happened. We didn’t just work out; we connected, communicated, and created a space where Deaf and Hard of Hearing athletes could thrive together.
OZEMPIC & STRENGTH TRAINING
GLP-1s, or glucagon-like peptide-1 medications, have revolutionized weight loss and treatment for various conditions like type 2 diabetes, chronic kidney and liver conditions, sleep apnea, and the prevention of cardiovascular disease. Many people who use these medications lose up to 15-20% of their body weight. But with that weight loss, people lose lean muscle mass. Research shows that with any calorie deficit, your body will shed weight from both fat and muscle.
So, how can GLP-1 users prevent that? Let’s look at the steps you can take to prevent loss of muscle mass with Ozempic.
STUDENT ATHLETES: MAKE THE MOST OF YOUR SUMMER
Summer is the perfect time for student athletes to get ahead before the next season begins. Without the demands of games, practices, and school schedules, athletes can focus on building strength, improving performance, and reducing their risk of injury. Whether you’re preparing for volleyball, soccer, football, basketball, cheer, softball, or another sport, summer training can help you hit the ground running when the season starts.
THE SPORTS PSYCHOLOGY OF YOUR SMARTWATCH
Smartwatches, rings, and fitness trackers have completely transformed how we work out. But while they are incredible pieces of technology, the most powerful tool you bring to the gym isn't on your wrist—it's between your ears. When you sync your wearable tech with basic sports psychology, you stop being a slave to the data and start using it to unlock serious mental gains. Here is how your watch changes your brain during a workout, and how to use it to your advantage.
SUMMER IS COMING: TRADE THE "STRESS" FOR THE "SHIFT"
The arrival of summer often brings a wave of "seasonal pressure." We see the ads telling us to "get ready" or "transform" before the first beach trip. But in the world of sports psychology, we know that stress is the enemy of performance—and health. If you are feeling anxious about the warmer months, it’s time to change your mental game. Here is how to use sports psychology to enjoy your summer, stay moving, and keep your mental health a priority.
WHY WE HOLD PRIDE EVENTS AT PFP
As a lifelong gym user and athlete, I feel MOST comfortable in fitness spaces. However, for many people, this isn’t the case. Fitness spaces can be filled with prejudice and judgment, which can make them feel exclusionary (both consciously and subconsciously). Not everyone has the privilege of walking into any space and feeling safe and welcome. Which is why at PFP, our mission is to create a fitness community where people feel safe and are free to be themselves.
READ THIS IF YOU WANT TO COME TO PFP, BUT YOUR ANXIETY IS STOPPING YOU
Gym anxiety (or "gymtimidation") is incredibly real, whether it stems from a fear of not knowing how to use a machine or a fear of being judged for who you are. But your health and your fitness goals belong to you. At Pittsburgh Fitness Project, we believe anxiety shouldn’t keep you from building a body that moves and feels great. Here is a quick shift in perspective and a practical survival guide to help you take that first brave step into our space.
SQUAT VARIATIONS FOR OLYMPIC WEIGHTLIFTING
In the sport of Olympic Weightlifting, squatting is king. It is the movement we as lifters use to drive most of the leg strength and overall adaptations for our performance. It allows us to increase our ability to apply force into the ground, which then translates force and power into the barbell when we lift. Let's discuss some of the best squat variations, why we use them, and how they’re programmed.
SUMMER ADVENTURE SEASON IS HERE
The second the weather gets nice, everyone suddenly becomes an outdoor athlete again. One weekend you’re casually “going for a hike,” and the next thing you know you’ve climbed 2,000 feet in elevation, your legs are cramping, and you’re questioning every life decision halfway up the mountain. So with adventure season officially here, remember recovery keeps you doing more!
MEET OUR NEW TRAINER, ANDI!
Hi everyone! I’m Andi Parana, and I’m thrilled to be part of the team here at Pittsburgh Fitness Project.
PARENTS, BOOK A MASSAGE BEFORE SUMMER BREAK HITS!
Summer is fun… but let’s be honest, it’s also chaos. That’s why now is the perfect time to sneak in a massage before the cute little goblins are home full-time asking for rides, snacks, sunscreen, and “one more thing” every five minutes.