TRAINING AS THINGS CHANGE
“You can’t train 10 times a week anymore.” That’s what my trainer at PFP, Caleb, kept telling me. Of course, I didn’t want to hear it. I wanted to work out, run, and take classes like I was 29, instead of my actual age - 59. So this year, I’ve decided to do something about it - I’m entering the world of becoming a personal trainer!
STRENGTH TRAINING OVER 50: THE BEST ANTI-AGING TOOL
Aging is inevitable, but feeling weak, stiff, and limited as you age is simply not. If you’ve ever been told “just wait until you’re my age”, then this post is for you. You do not have to “feel old”, just because you are aging. If there’s one habit that has the biggest return on investment for health, independence, and confidence after 50, it’s strength training. Whether your goal is to stay active, reduce aches and pains, improve bone health, or simply feel strong in your own body, resistance training is one of the most powerful anti-aging tools available.
PRENATAL MASSAGE: BECAUSE GROWING A HUMAN IS HARD WORK
Pregnancy is amazing. You’re literally building a person.
It’s also the reason your back hurts, your hips feel like they’re 87 years old, and tying your shoes now feels like an Olympic sport. Enter: prenatal massage, aka someone finally taking care of YOU. Here’s how it helps at every stage of pregnancy!
WATT IS DRY NEEDLING?
Dry needling has become much more common over the last decade as a treatment used by physical therapists and other clinicians to help with muscle pain and movement issues. It involves using very thin needles to target tight or irritated muscle tissue with the goal of reducing pain and improving how you move.
FROM DINNER PLATE TO PLATFORM
From Dinner Plate to Platform: Fueling When Holiday Dishes Start Calling. The holidays are here! 'Tis the season for time with family, friends, co-workers, and lots of tasty treats. No one should deprive themselves of quality time and food during the holidays, but how can we maintain a healthy balance between the snack plate and the workout platform? Here are some tips!
EXERCISE & AGING
As we age, it may seem harder to move. But exercise becomes crucial to prevent the effects of aging, like loss of muscle mass and bone density. Let’s look at the benefits of exercise as we age and how it improves physical, mental, and overall well-being.
KEEP CALM & CRANBERRY ON
Thanksgiving: a magical time of year when we gather with loved ones, give thanks, and stress out over dry turkey, weird relatives, and attempting to cook 7 side dishes in a single oven.
Let’s face it, between travel delays, grocery store madness, and pretending you like Aunt Judy’s "casserole," this holiday can turn even the calmest pilgrim into a full-blown Butterball of tension.
But fear not, weary holiday warrior, massage therapy is here to gravy your nerves and carve away your stress.
HYDRATION & MASSAGE
You’ve probably heard it a thousand times: “Make sure you hydrate!” But did you know water actually helps your muscles move better? Fascia, the web of tissue that holds everything together, needs hydration to stay smooth and flexible. When it’s dry or tight, you might feel stiff, sore, or less mobile.
Let’s break down why hydration matters so much for your recovery and how massage therapy can help keep your body feeling balanced and free.
GETTING THE MOST FROM YOUR MASSAGE: TIPS FOR YOUR FIRST TIME
Getting a massage for the first time can be both exciting and a little nerve-racking. Not knowing what to expect for your first time is a totally normal experience; even your therapist was in your shoes once! We’ll go over a few simple tips to get the most out of your massage experience so you can come in with excitement and leave feeling rejuvenated.
RELAX, REJUVENATE, REPEAT
Big news, relaxation lovers! PFP is now offering CBD massage oil as an add-on to your favorite massages—and trust us, your muscles (and your mind) are going to thank you.
Whether you’re melting into a Swedish massage or targeting tension with deep tissue work, our CBD-infused oil takes your session to the next level. Think: the same amazing massage you love, now with plant-powered support for sore muscles, stiff joints, and overall zen.
ARTHRITIS & AGING
Recently, I experienced knee swelling while training for a half-marathon. A later trip to an orthopedist and some X-rays confirmed what I probably already knew: I had osteoarthritis. After over 40 years of competitive running, it wasn’t a huge surprise.
But how could I deal with arthritis and aging? Let’s look at how the millions of people worldwide who experience this condition can make life better.
CREEPIN’ IT REAL: HOW MASSAGE CAN IMPROVE YOUR MOBILITY
How massage can improve your mobility, even if you walk like a zombie!
Are your joints cracking like an old haunted house? Do you shuffle into the office every Monday morning like a creature from the crypt? Well, don’t scream just yet—massage therapy might be the spooky secret to bringing your body back from the dead.
Let’s get into the ghoul stuff.
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.
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 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.
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.
SUMMER FOOD SAFETY
Summer cookouts are great. Burgers, hot dogs, fruit and potato salad are all summer favorites. But the summer’s heat can increase food safety concerns. Let’s review some summer food safety tips to keep your summer fun!
THE SUMMER SEASON & OUR MENTAL HEALTH
Summer is a great time to be outdoors and escape those dreary Pittsburgh winters. But the summer season also benefits our mental health. Let’s look at some ways you can use the summer season to literally brighten your day.
BEAT THE HEAT: AVOIDING HEAT ILLNESS IN THE SUMMER
It’s summertime, and we all want to enjoy a break from Pittsburgh’s winter season. But, the summer also brings heat waves.
How do we beat the heat and avoid heat illness? Let's look at simple steps that you can take to avoid heat-related problems this summer.