RECIPE FOR BETTER BALANCE
Balance doesn’t just help you move more gracefully—it helps you train more effectively, avoid injury, and feel stronger in everything you do. Whether you’re lifting weights, doing cardio, or trying to move better in daily life, improving your balance will level up your fitness.
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.
WEEKNIGHT BOLOGNESE
Whether you’ve just crushed a workout or you’re just trying to survive a Tuesday, this spicy and creamy weeknight bolognese is quick, hearty, and packs in serious flavor. It comes together in under 30 minutes and hits the spot when you need something warm, filling, and satisfying, but don’t want to spend hours at the stove.
SUMMERTIME ACTIVITIES & RECOVERY
We are officially well into summer, and Jason has been seeing more people out on the trails and in the parks. He wants to remind you that there are things we should do before and after an outside activity!
ONE-POT CHICKEN & RICE
This simple one-pot chicken and rice dish is delicious and makes a great meal prep!
HOW MASSAGE THERAPY HELPS ATHLETES MAINTAIN PEAK PERFORMANCE
Athletes are constantly pushing their bodies to the limit—training harder, running faster, and lifting heavier, all in the pursuit of peak performance. But to perform at their best, recovery is just as important as training. That’s where I step in, your friendly massage therapist—not as a luxury, but as a crucial part of an athlete’s routine.
PROSCIUTTO & MELON SALAD
Here is a fast summer recipe that I made on Saturday. Quick and delicious!
TOMATO & FETA SALAD
Here's a quick and yummy salad for any summer meal!
THE PELVIC FLOOR & PREGNANCY
Are you pregnant and want to know more about how pelvic floor physical therapy can help you prepare for labor and delivery?
ORZO SALAD WITH LENTILS & ZUCCHINI
This is a vegetarian summer recipe from NYT Cooking. You can add seared tofu, roasted chickpeas, or cooked chicken for added protein.
SESAME SALMON BOWLS
Here is this week's recipe - basically, a Poke bowl. Art gave this a B++++.
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.