Why I Enjoy Coaching & Training: Tonja Ayala
100% effort is all I ever ask for. That doesn’t mean that you are the absolute best. That doesn’t mean that you destroy all of your opponents and leave them quivering in a heap in your wake. It means that you left it all out there and you tried.
Read MorePFP Trainer Tonja Ayala: Exercise Insight
Tonja’s Insight: Yes, You Really do Have Time to Exercise One of the biggest complaints that I hear from people is that they don’t have time to exercise. No matter what your weekly obligations are, there is time for you to exercise. Finding time to exercise has to be an appointment that you keep with…
Read MoreWhat Does “Recovery” Even Mean?
“Recovery” is the new buzz word in both the fitness and wellness communities. In fact, there is a studio in NYC devoted just to that concept called ReCOVER. Most of us think of recovery as a very passive process, like sitting around and watching TV. While taking mental downtime and physical rest can certainly be…
Read MoreMuscle Recovery
Have you ever done an awesome workout, and then two days later you have a hard time getting out of bed? We’ve all been there! The dreaded muscle soreness! Muscle contraction sends a signal to produce more protein (protein synthesis is important for muscle growth), while local cells help repair the damaged tissues. After the…
Read MorePFP Trainer Spotlight: Marisa Galli
Hi everyone, my name is Marisa and I am a trainer, instructor, and coach at PFP! I work one on one with clients, teach group exercise classes, and coach weightlifting for our barbell club athletes. My training method focuses on moving from basics to the barbell. I remember how exciting it was for me to…
Read MoreA Couple Thoughts on How to Handle Injuries
April is here and spring is around the corner (at least I seriously hope it is, that snow we had on the last day of March was so depressing!) You may have a new fitness endeavor in mind with the weather getting better and have been pushing it a little harder both inside and outside…
Read MoreTrainer Spotlight: Jake Boyer
The path that led me down the road to becoming a fitness professional started when I decided to try out for cross country in 6th grade. I can remember seeing my childhood best friend, Brandon (who was the same age but a grade ahead of me), way up ahead and there was no chance of…
Read More4-5-6 Breathing
I love a good workout. No really, I do. The way your body feels after giving your all. The rush of endorphins. And the release of that day’s acute stress. But there’s one part, in particular, I love most. And that’s getting in tune with my breathing when I’m cooling down and stretching. I do…
Read MoreWhat Should I Do and Eat Before a Meet?
Are you unsure of what to eat before a big meet? If you are an athlete who is new to weightlifting, there are some do’s and don’ts of what to eat (and not eat) before weigh-ins and competition.
Read MoreBeing Brave: Finding Your Inner Strength
Being Brave. Full Disclosure: I didn’t finish my workout yesterday. I did about half of it, looked at the rest of my workout, then the rest of the week’s workouts, got overwhelmed and called it a day. It may have been one of the first times, in a long time, I let the gravity of…
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