SETTING YOU UP FOR Q1 2026
As the holidays roll in, it’s easy to slip into the “I’ll start fresh in January” mindset. Between parties, travel, and colder weather, consistency can feel harder to maintain — and before you know it, the new year arrives, and you’re trying to rebuild momentum from scratch. December doesn’t have to be a setback. Instead, it can be a strategic setup to feeling ready to tackle the pressure of the new year. Here’s what you can focus on this holiday season to set yourself up for a strong start to 2026.
WINTER-PROOF YOUR STRENGTH & MOBILITY
As we move into the winter months, the colder weather and darker days often bring more time indoors and a lot more sitting. When the days get shorter, our activity levels tend to drop. More sitting (and scrolling) means tight hips, rounded shoulders, and sluggish posture. Between colder temps, holiday travel, and seasonal routines shifting, it’s easy for stiffness, fatigue, and aches to sneak in.
We know that moving well is the foundation of feeling strong, whether you’re snatching a barbell, chasing your kids or dogs, or just getting through a long workday without tight hips or sore shoulders. So how do we combat this? Add in some more mobility throughout your day.
FOOD INSECURITY & OUR PFP FOOD DRIVE
Every year, the Pittsburgh Fitness Project hosts a food drive in support of the Greater Pittsburgh Community Food Bank.
This year, this food drive will become even more important as SNAP (Supplemental Nutrition Assistance Program) benefits will become unavailable for families in need.
Let’s look at what food security is and how you can help.
FALL FOODS: IN-SEASON PRODUCE & RECIPES
As the weather cools down, our cravings shift toward warming, comforting meals. Fall produce is nutrient-packed and versatile, making it an ideal time to try cozy recipes with seasonal flavors.
Below, you’ll find a list of fall produce and three nourishing recipes to help you take full advantage of cozy season.
MY FAVORITE FALL BIKING SPOT THIS 2025
There’s something fundamentally refreshing to me about autumn, and it’s never rooted in a singular reason. But one of them for me is the seasonal weather that I love for hopping on my bike and filling my lungs with the still slightly cool air, feeling my body warm from both the sun’s hello and my legs settling into a comfortable rhythm. Let's talk about my new favorite riding spot this fall!
COLD WEATHER WARM-UPS
Fall is finally here: mornings are cooler, leaves are changing, and exercising outside can get more comfortable.
But as temperatures continue to drop, warm-ups become even more important. Let’s look at why cold-weather warm-ups matter.
JOIN OUR DADFIT COMMUNITY!
Calling all Pittsburgh dads! Whether you’re chasing toddlers, coaching sports, or just looking for a way to get back into shape, Pittsburgh Fitness Project (PFP) has created the perfect program just for you. Introducing DadFit — a supportive, motivating fitness community made for fathers who want to feel stronger, move better, and connect with other dads.
And the best part? We’re kicking things off with a FREE DadFit Community Class — and you’re invited!
BONE HEALTH AS WE AGE
Bone is an active tissue that makes up our skeletal system. It provides numerous functions, but as we age, our bones get less dense. Our peak bone density typically occurs in early adulthood, but it drops off after menopause in women and after age 70 in men.
Healthy bones mean fewer fractures as we get older and help maintain our mobility. So, how do we maintain our bone health as we age? Let’s look at what you can do to keep your bones strong.
INTRODUCING PFP DADFIT
PFP Dadfit is less about building 6-pack abs and more about building a pack of 6 dads committed to bettering themselves together. The strength of the dad is in the pack. The strength of our pack is in each individual dad. Let's grow in fatherhood together.
BALANCE & AGE
Proprioception is the ability to sense where your body is in space. It involves position, movement, and balance. Today, I’m going to focus on balance and why that skill gets more important as we age.
BEATING ALLERGY SEASON
The fall is allergy season for many people. How can you beat your allergy symptoms and still enjoy outdoor activities? Let's look at some pointers to help get through this time of year and still have fun when you’re outside.
HOW MANY STEPS DO YOU ACTUALLY NEED?
We’ve all heard that we need 10k steps a day to gain the benefits of walking, but what does the most updated research actually say? A meta-analysis was published in July 2025 combined data from 57 studies across 35 cohorts.
HOW TO BEAT THE WINTER COLD & FLU SEASON
The start of the school year ushers in football season, brisk fall days, and the upcoming holidays. It’s also the start of cold and flu season. So, how do we beat cold and flu season to prevent illness? Let’s look at some tips to stay healthy this time of year.
STRENGTH TRAINING & NUTRITION FOR WOMEN IN PERI & POST MENOPAUSE
Research shows that the perimenopausal years (typically in your late 30s to early 50s) are the years with the most pronounced shifts in body composition: increased fat mass, reduced muscle mass, and elevated abdominal. As if we needed any more barriers, most research in health and fitness is done on men. Let’s dive into what research on women of this age group recommends.
A GUIDE ON TALKING TO YOUR PRIMARY CARE PROVIDER
As a primary care physician, I spent years of training learning about the human body. Many of the terms we learn to communicate with other providers come from Latin or Greek words. So, cardiomegaly, meaning “big heart,” might be the medical term to describe someone’s enlarged heart, but it doesn’t hold meaning for anyone else.
TIME TO GET GROUNDED
So, what is grounding? Simply put, grounding is the practice of putting your skin in contact with the Earth. Going barefoot would be the easiest way to make that happen. But why do people think going barefoot has any health benefits?
OLYMPIC WEIGHTLIFTING IS FOR EVERYONE: Why You Should Give it a Try
There is a common misconception that Olympic-style weightlifting is reserved for more advanced athletes. However, this couldn't be further from the truth. Weightlifting is a sport that can be enjoyed by people of all ages and levels of abilities.
TIPS FOR FEELING HAPPIER THIS WINTER
As the winter months roll in and the daylight becomes shorter, we are all searching for the best ways to feel happy and content in a season known for more darkness. Winter brings both challenges and opportunities, and this blog will guide you to embrace a winter of well-being and understand the keys to finding joy during these colder months using positive psychology research findings.
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.
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.