SUNSCREEN SEASON IS ALL YEAR
I write about sunscreen this time every year because we get a lot of sun exposure with the summer’s longer days. But it is important to remember that sunscreen season is actually all year. You can even get a lot of sun exposure from the snow or when you’re out on the water.
Let’s look at some FAQ’s about sunscreen.
TAVERNA SALAD
Here's a quick and delicious take on a Greek taverna salad!
THE MENTAL HEALTH BENEFITS OF INFRARED SAUNAS
As we continue celebrating Mental Health Awareness Month here at Pittsburgh Fitness Project, we’re turning the spotlight on one of the most relaxing tools in our recovery lounge: the infrared sauna.
You probably already know that getting a good sweat can help you feel physically refreshed. But did you know that a session in an infrared sauna can also lift your mood and support your mental well-being? Let’s take a look at how this powerful combo of heat and light can support both your body and your brain.
ATHLETIC INCONTINENCE
Athletic incontinence is urinary incontinence ONLY experienced during athletics or sport. About 40-50% of female athletes report athletic incontinence, many of whom have not had children! The most common movements that cause athletic incontinence are deadlifts, squats, jumping, and running. Leakage tends to happen with more weight on the bar, higher impact (like a higher or longer jump), and under fatigue (at the end of a workout). What do all these movement patterns have in common? They cause more STRESS on the pelvic floor and increase the intra-abdominal PRESSURE (the pressure within the abdomen resulting from the interaction of the abdominal wall and internal organs).
How can you learn to address athletic incontinence?
CHERRY TOMATO & WHITE BEAN SALAD
Here's a very quick weeknight salad recipe for the summer!
MENTAL HEALTH & EXERCISE: THE POWER DUO
Have you ever felt so overwhelmed that tears just started flowing out of nowhere? Or have you ever had someone ask you to do a basic task, and all you could think was, "I’m going to put your head through the wall"? Ever gone through something emotionally draining, did something physical, then felt this weird sense of relief or calm? That’s the power of exercise on your mental health.
Exercise isn't just about getting your body moving—it's about connecting with your emotions, relieving stress, and taking control when life feels like it's spiraling. So, during Mental Health Awareness Month, let’s talk about how movement, in all its forms, can be your ally in maintaining mental well-being.
AN INTRODUCTION TO ALL THINGS PELVIC FLOOR!
Have you ever been curious about pelvic floor physical therapy? Never heard of it, perhaps? Or thought it was just for your Grandma? This blog series is going to serve as an introduction to the basics of all things pelvic floor including a look into a typical treatment session, common pelvic floor conditions, and how a pelvic floor therapist (like me!) can help you navigate pelvic floor health.
TURKEY-RICOTTA MEATBALLS
I made this one on Friday and got a good grade from picky Art. I made it with a side of rice.
HOW TO SET FITNESS GOALS THAT ACTUALLY WORK
Setting fitness goals is one of the most powerful ways to maintain momentum in your health and fitness journey. Whether you’re brand new to exercise or have been training for years, having clear goals gives your workouts direction, purpose, and motivation. Here’s why goal-setting is essential and how to set realistic ones that keep you on track.
CALEB’S CHOPS
Another pork chop recipe, this time from Trainer Caleb!
HONEY-HABANERO PORK CHOPS WITH CARROTS
Here is a weeknight pork chop recipe from NYT Cooking. I just bought some chops from Costco, so it caught my eye.
BREAKING THROUGH PLATEAUS WITH NUTRITION GOALS
If you’ve ever felt stuck — like you’re eating “pretty well” and training hard but not seeing results — you’re not alone. Nutrition plateaus happen to everyone, whether you’re chasing fat loss, muscle gain, or performance. The key isn’t to give up, it’s to step back, assess, and make smart adjustments. Here’s how to break through a nutrition plateau.
KNOTS OR ADHESIONS?
What are knots and adhesions? These are questions that I have been asked several times during my tenure as a massage therapist. My usual response is that they are the same thing. Through my education, I’ve learned that one is a more common understanding, and the other is a medical term. But pondering that question at home made me look into it more, and here is what I found.
LEMON HUMMUS PASTA
Here's a fast, easy weeknight pasta recipe!
HOW PERSONAL TRAINING HELPS OVERCOME PLATEAUS
Overcoming plateaus is one of the biggest value-adds personal training can offer. When someone’s stuck—whether in strength, fat loss, or motivation—it usually means their body has adapted or they’re missing a key variable. Here's how personal training can help you break through that plateau!
FEELING TRIGGERED? TRIGGER POINTS & MASSAGE
Have you ever heard of trigger points? PFP massage therapist Jason Bye will explain trigger point therapy to help you understand a little of what it is and why it might be good for you.
A DEDUCTIBLE DESSERT
Maybe you wrapped everything up weeks ago. Or maybe—like me—you’ve heroically chosen to procrastinate until the very last legally allowed minute, fueled by equal parts denial and caffeine. Either way, you’ve earned a little reward for your efforts. So here it is: one dessert, one victory, one deliciously deductible moment of joy!
FLEXIBILITY VS. MOBILITY: THEY AREN’T THE SAME
Why the heck should I care about flexibility and mobility with my workouts, and aren’t they the same thing anyway?
Well, not quite.
SHOULD I DO A DIGITAL DETOX?
We’re all guilty of being tied to our phones. These mini-computers keep us informed about the work around us, let us maintain contact with family and friends, and provide entertainment. Other screens like laptops and TVs can also dominate a lot of our time. But when is it too much?
LEMONY MUSHROOM PASTA
Who doesn’t love a quick pasta recipe? Art gave it an A++!