By shifting the focus to our breathing, we can reduce stress and increase mindfulness. Deep and intentional breathing is the fastest and easiest way to calm an overactive nervous system.

It’s the New Year. We want to accomplish new things, meet new goals. Many New Year’s resolutions fall to the wayside by February, though. Why is that? Often goals may be too general or too ambitious. Let’s review some tips about goal setting for the New Year and how to get there.

Cold and flu season is in full swing. How can you boost your immune system to help ward off those nasty winter bugs? Let’s review some basics:

The terms flexibility and mobility are often used interchangeably, but they’re not quite the same. Mobility vs flexibility, what’s the difference? Why does it matter? Flexibility is defined as “the ability of a muscle to lengthen passively through a range of motion. Mobility is “the ability of a joint to move actively through a range of motion.”

The holidays are a festive time full of friends, family, and lots of delicious snacks. With many families finally getting their holiday gatherings back to normal this year, some of us are fearing the excess food and lack of exercise that often occurs this time of year. Here are a few top staying fit tips from the team at Pittsburgh Fitness Project to help you keep your goals in check.

Daylight savings time starts this weekend. Darker, cloudier Pittsburgh days are ahead. Do you get down occasionally during these long winter months? How do people cope? And why do we sometimes feel down when the days are shorter? If this sounds like you, keep reading to see how light therapy could brighten up your life!

Steelers season is here! Tailgating snacks and pregame parties are here, too. Chips and queso, beer and pizza, burgers and fries are classic pregame foods. They taste great but can leave you feeling bloated the next day. What foods can you eat that are healthy, yet still meet the urge to munch? Read our list of healthy recipes for tailgating snacks you can enjoy without guilt this fall sports season!

The posture we hold throughout the day while working or doing other minuscule tasks plays a large role in how we generally feel in regard to back pain. Ultimately our posture comes down to having the strength and stability of the core muscles that surround our trunk or torso. Here are a few exercises you can do if you are looking to reduce low back pain symptoms or just increase core stability in general.

Self-care is not selfish. If the pandemic taught us anything, it’s that by taking care of ourselves, we are taking care of others. I can’t help my family, friends or co-workers if I’m not well.

A habit is an action performed on a regular basis without thinking very much about it. It’s essentially automatic. Forming any kind of routine or habit can be a challenge at first. It can take some time and determination, but it’s far from impossible. Try these strategies to help make exercise a habit that sticks.

As the weather changes with the seasons so does our appetite for certain foods. During the summer months, a cool treat like a smoothie sounds appealing. However, as the weather cools off soups and stews sound much more appetizing. Here are some of our favorite simple meal prep for eating as the season’s change.

On September 11th & 12th, 2021, PFP hosted East Coast Gold’s Gold Cup. With over 70 lifters showing up to the showdown, the weightlifting meet was a big success!

When we apply gentle pressure to our arms and legs with wraps or sleeves, we are doing Compression Therapy. But what is it? And how does it help us? When we use compression therapy, we are aiding the process of pushing out any fluids that gather in our extremities.

Maybe you pushed yourself a little too hard in the gym and your back is feeling sore. Maybe your back aches after a long day of sitting at your desk. Guess what – You’re not alone. It’s actually estimated that about 80% of the population experience back pain at some point in their life. Consider these few tips to prevent these occurrences in and outside of the gym.

Everyday we are faced with a myriad of choices for beverages. And it can be challenging to know which ones we should pick. Last week, we talked specifically about sports drinks and the best way to hydrate after a workout. This week, we want to talk about the rest of the beverage choices you make each day. Especially in regard to how they can affect your goals!

With so many choices of drinks available today, it gets confusing trying to navigate which ones can be the best decision to get you through your day. Whether you’re looking for a pick-me-up to get you through your training, the end of your workday, or something to hydrate and replenish you after a hard workout, our drink guide has you covered.

All of these exercises are not only amazing for athletes, but they’re great for the general fitness population. Some of them might require one to step out of their comfort zones a little bit, but that’s ok! It’s part of our fitness journey! You have to step into conflict to grow! Pressure and discomfort are what builds us in this life! Who knows, you might find out you love them, and that you’re good at these exercises!

As things start to return to normal – albeit a new normal, it provides us an opportunity to examine some of the “pandemic habits” that you want to keep, and those that you want to kick. That being said, here are some healthy habits worth continuing after we move on from pandemic life.