Listen Now

FitLabPGH recently did a Facebook Live with Kelly Kuhn, MPT, CSCS, PES, Cert-TMD, Cert-MST.  We talked about running injuries and common training errors.  Below is a link to a a video, or listen along, just like a normal podcast If you don’t know Kellie–  (in her own words): I became a physical therapist and a CSCS almost 18 years ago because I was an athlete and wanted to work with athletes. I started my career in Florida, my home state, working with athletes. Over time I began to work more with every day pain and injuries as well and realized that the same “athlete” principals apply to everyone. But, I also really began to focus on running as my way to stay connected to the athletic population. I just love getting people moving and back to what they love doing no matter what it is and feel that changing the way we look at and approach pain, movement and exercise can have major benefits to our overall well-being. Show Notes: Kelly Kuhn, MPT, CSCS, PES, Cert-TMD, Cert-MST, Contact Information: E-mail: Kelly@kellykuhnpt.com Website: https://www.kellykuhnpt.com Instagram: https://www.instagram.com/kellykuhn_pt/ Facebook: https://www.facebook.com/KKuhnPT/ Twitter: https://twitter.com/mrskuhn09 Links mentioned in the Podcast: Jeff Galloway Training Program http://www.jeffgalloway.com/training/ Chris Johnson, MPT, ITCA Cinder Block Training Program https://www.zerenpt.com/goods.html Paul Thompson, Masters Runner https://liveboulderrunbolder.wordpress.com Check out the episode of our sister podcast Moving2Live featuring Paul Thompson, released 1/27/21. Link: http://www.moving2live.com/2021/01/27/paul-thompson-masters-runner/ Leslie Bonci, MPH, RD, CSSD http://activeeatingadvice.com Check out the FitLabPGH Podcast episode featuring Leslie Bonci, MPH, RD, CSSD, released 9/3/17. Link: https://www.fitlabpgh.com/2017/09/03/podcast-36-18-leslie-bonci/  Contact Info for FitLabPGH: Email: fitlabpgh@gmail.com Twitter: @fitlabpgh Instagram: @fitlabpgh We update via Facebook too!! Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too) Fill out our FitLabPGH Features form to be a FitLabPGH featured mover…or fill one out for your 4 legged movement partner (dog, cat, goat or horse!!) Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado. Attribution for Intro/Exit Podcast Music:
Marathon Man by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org Share Tweet Share

This week’s FitLabPGH Podcast release is a video podcast providing a look inside Ben’s winter hiking backpack. This is what we carry on a 1-3 hour hike…in the winter…with Labradors. The goal is to get outside, enjoy moving, and get home safely…even if something goes wrong. Listen to the audio, or enjoy the Labradors and cats in the video podcast Safety first: before your hike, let someone know where you’re going, and when you plan to return…especially if you’ll be in an area with limited or no cell phone coverage. Hydration is important! In the summer, we may opt for an USWE Pack with a hydration bladder, but if freezing fluids is a risk, go for an insulated water bottle. Looking for extra calories to fuel your hike? Consider adding maple syrup or honey to your water (or tea). Ben’s current winter pack is from MHM Gear in Colorado www.mhmgear.com – it’s the Switch 26 (26 liter).  First in the pack: a snack. This is personal preference. Ben opts for mini Clif Bars and gel packs of fruit and veggie baby food…don’t judge. Although Lisa’s never seen him use it, Ben also carries a monocular for wildlife viewing. The outer pockets of the pack hold a collapsible hiking pole (because we don’t have 4-Paw Drive like the Labs to handle slippery or unstable trails) and a second (lighter) pair of wool gloves. After Ben warms up, he stashes his winter mittens or gloves, and puts on the lighter pair from the pack. Now we enter the “Just in Case” or “Emergency” section of the pack. A waterproof, foldable jacket. First aid kits for humans and dogs. Looking for an Adventure Emergency Kit that comes in a waterproof tube complete with flashlight and compass? Check out www.VSSLgear.com (they also make a coffee kit and a flask kit). For a true canine emergency, Ben carries a Fido Pro Airlift that allows you to carry a dog in a sling across your hips…we hope we NEVER need to use it. For milder canine emergencies (like a torn dew claw), Ben carries dog boots and an extra leash. A whistle is always a good safety idea…along with an extra hat, neck gaiter, socks, and a spare pair of glasses. If you fall in a stream, you may be really thankful for dry socks! At the bottom of the pack, Ben keeps a knife and a small pair of loppers…you never know when you might need a tool to extricate yourself, or your companion, from underbrush or a pricker bush. Take home message: get outside, enjoy moving, and return home safely…so that you can continue to make movement part of your lifestyle. Contact Info for FitLabPGH: Email: fitlabpgh@gmail.com Twitter: @fitlabpgh Instagram: @fitlabpgh We update via Facebook too!! Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too) Fill out our FitLabPGH Features form to be a FitLabPGH featured mover…or fill one out for your 4 legged movement partner (dog, cat, goat or horse!!) Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado. Attribution for Intro/Exit Podcast Music:
Marathon Man by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org Share Tweet Share

Today’s FitLabPGH podcast release is a repost video podcast challenging you to find ways to Move More. We are almost 11 months into the pandemic…this was recorded during the last PA order to close all gyms and fitness facilities…while your facility may now be open…you may not be comfortable attending in person classes. If your favorite forms of movement are temporarily unavailable, there are MANY ways to keep moving…and we’re here to suggest a few options. We recommend the video below, but if you are an audio listener the info is also available via audio. Tip 1: Walk your Labradors…No Labradors in your life? Why not??? (Just kidding). If you don’t have a dog to walk, walk anyway…perhaps with your kids, or a friend, or your cat… Not a fan of walking? Try something else! Need inspiration? Check our podcast and movement tips archives at www.FitLabPGH.com for ideas. Tip 2: Phone a Friend… Ask a friend and/or accountability partner for movement ideas…perhaps you can even join each other in a virtual fitness challenge. Ben’s friend challenged him to a virtual cycling challenge…which somehow resulted in a pair of new bikes for Lisa! Tip 3: Ask your Gym for Help. Many gyms and fitness facilities are still offering virtual classes. Looking for something more individualized? Ask about virtual personal training or for a home workout plan. Tip 4: Make the gym PART of your movement practice…and look for other ways to add movement to your life. Even a short walk can be an excellent addition to your structured workouts…speaking of walking…consider walking when you’re on a non-Zoom work call. If you take that work call outside, be sure to be aware of your surroundings…stay safe! Take home message: the pandemic sucks…but can you find the positive in a tough time? Maybe the positive is that this is the time you find ways to Move More…which MAY make you calmer, and improve your ability to rest…and to concentrate…added bonus: by making movement part of your lifestyle, you may serve as a positive role model for those around you. Contact Info for FitLabPGH: Email: fitlabpgh@gmail.com Twitter: @fitlabpgh Instagram: @fitlabpgh We update via Facebook too!! Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too) Fill out our FitLabPGH Features form to be a FitLabPGH featured mover…or fill one out for your 4 legged movement partner (dog, cat, goat or horse!!) Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado. Attribution for Intro/Exit Podcast Music:
Marathon Man by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org Share Tweet Share

This week’s FitLabPGH Podcast release is a video podcast offering Ben’s 1-month review of the Apollo Neuro, a “wearable wellness device for stress relief.” The Apollo Neuro, developed in Pittsburgh, uses touch therapy, felt as waves of vibration, to trigger a parasympathetic nervous system response. With consistent use, the Apollo Neuro may retrain the nervous system to manage stress more efficiently. The device may be used on the wrist or the ankle. You can listen to the audio, but we think you’ll enjoy the video   For more on the science behind the device, and information on purchasing, visit www.apolloneuro.com Note: this is not a sponsored post. Ben purchased the product at retail price, and he has been using it for 1.5 – 3 hours a day for approximately a month. Overall score: 4.75 out of 5 stars.  The only negatives for Ben: 1) the feeling of vibration on the leg reminds Ben of sciatic nerve symptoms, so he doesn’t want to try the ankle strap; and 2) neither Ben nor Puddin the Yellow Lab like the feeling of vibration while trying to sleep, so he hasn’t made use of the “Sleep and Renew” mode. Now, on to the positives. Ben is pleased with the battery life and the ease of charging the battery via a USB cord that comes with the device. When awake, the vibration on the wrist does not bother Ben. The Apollo Neuro includes access to the Apollo Neuro App (Apple and Android), which offers 7 curated modes (patterns of vibration): Energy & Wake-Up; Social & Open; Clear & Focused; Rebuild & Recover; Meditation & Mindfulness; Relax & Unwind; Sleep & Renew. You choose the mode based on how you want to feel. The results (as seen through the Oura Ring): Average nightly sleep has increased by 13 minutes. Resting heart rate is down by 2 beats per minute. HRV (heart rate variability) is up slightly (that’s a good thing). And morning readiness (according to the Oura Ring) is up by 5 points. Also, and this may be the power of suggestion…or the placebo effect…but Ben feels more focused after using the “Clear & Focused” pattern, and more energized after using the “Rebuild & Recover” pattern following a workout. The Apollo Neuro is not cheap…but it DOES fall into the “making an investment in your health” category. Take home message: the Apollo Neuro is a another tool for Ben’s health toolbox…designed to improve stress management, allowing him to sleep better, perform better, and make movement part of his lifestyle. Visit www.FitLabPGH.com for tips, hacks, and podcasts to help you move more…throughout 2021.     Contact Info for FitLabPGH: Email: fitlabpgh@gmail.com Twitter: @fitlabpgh Instagram: @fitlabpgh We update via Facebook too!! Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too) Fill out our FitLabPGH Features form to be a FitLabPGH featured mover…or fill one out for your 4 legged movement partner (dog, cat, goat or horse!!) Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado. Attribution for Intro/Exit Podcast Music:
Marathon Man by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org Share Tweet Share

This week’s FitLabPGH Podcast release is a video podcast to help you keep moving outside through the winter…with a guide for winter workout gear to keep you comfortable from head to toe. If your extremities are cold, you are unlikely to enjoy your outdoor movement session…and you may even be putting yourself at risk of frostbite or hypothermia. You can listen to the audio, but we think you’ll enjoy the video, so sit back, watch, and then put on the appropriate gear, and opt outside! First tip: Your Mom was right…you SHOULD wear a hat when it’s cold outside! If it’s just chilly, you can get away with choosing a hat for fit or fashion…like the synthetic Sweatvac beanie that Ben likes to wear under his bike helmet. When chilly becomes cold, Ben switches to wool. His favorite lightweight wool hats are from Smartwool and Voormi (the Dual SURFACE precision blend beanie). For the coldest days, Ben swaps the lightweight wool for a heavier blend, like the SURFACE HARDENED thermal wool precision blend beanie from Voormi. Still cold? Put your jacket hood up over your hat. Tip 2: the neck…a positive takeaway from the pandemic? Ben discovered he likes wearing a neck gaiter year-round. For warm to chilly days, Ben likes a synthetic gaiter that wicks sweat when it’s hot, and keeps your neck warm when a chilly wind picks up. Shown in the video: “Year of the Coronavirus” neck gaiter from Carson Footwear. Double up the gaiter, and it doubles as a face mask. When temperatures get colder, Ben once again opts for wool. A couple of brands of wool neck gaiters to try? Buff and Smartwool. Tip 3: the hands…if your hands are freezing, you’re likely to throw in the workout towel. We recommend having a range of gloves…and possibly mittens…available to keep your hands happy. On chilly days, Ben likes the wool gloves from DeFeet…bonus: when it gets colder, the DeFeet gloves make good liners under heavier gloves or mittens. A couple of bike glove recommendations: for cold rides, check out Aero Tech Designs (a Pittsburgh company); for REALLY cold days, consider the Sturmfist 5 from 45 Nrth. Note: nothing from 45 Nrth is cheap, but if you’re looking for durable, cold weather cycling gear, it’s the best we’ve tried. Second note: Lisa’s hands get cold when temps drop below 60 degrees…how does she hike with the Labs through the winter? With liner gloves, AND MITTENS, AND handwarmers in the warmer pockets of the mittens! Tip 4: finally, socks are the final piece of today’s puzzle. If it’s above 50 degrees, select the synthetic sock that speaks to you. Ben is a fan of DeFeet. Bet you can guess what Ben chooses when temps get chilly? Yep, wool…lightweight wool socks we’ve enjoyed come from CloudLine, Stance, and DeFeet. Ben’s favorite heavyweight wool socks come from Darn Tough. Take home message: build a wardrobe of hats, gaiters, gloves, and socks that will keep you moving…comfortably, and safely, throughout the winter. Contact Info for FitLabPGH: Email: fitlabpgh@gmail.com Twitter: @fitlabpgh Instagram: @fitlabpgh We update via Facebook too!! Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too) Fill out our FitLabPGH Features form to be a FitLabPGH featured mover…or fill one out for your 4 legged movement partner (dog, cat, goat or horse!!) Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado. Attribution for Intro/Exit Podcast Music:
Marathon Man by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org Share Tweet Share

This week’s FitLabPGH Podcast release is a video podcast to help you meet your health goals for 2021 and beyond.  We have included the audio only link, but encourage you to check out the video. If one of your goals is to improve (or monitor) your fitness level, consider adding a Heart Rate Monitor to your movement routine. Tracking distance and pace of your movement sessions may not paint a complete picture…to gauge exercise intensity over a variety of routes and forms of exercise, a Heart Rate Monitor is an excellent tool. It’s January, so your social media feed is full of people telling you how to “CRUSH” your workouts…but if overall health / longevity is your goal, those intense workouts should be a small part of your overall movement routine. A heart rate monitor can tell you when you’re working “hard enough,” but it can also tell you when you should focus on recovery. A morning check of your resting heart rate may help you monitor your body’s readiness…when your resting hear rate is elevated, consider rest or active recovery. For most people looking for overall fitness, the bulk of our movement time should be spent in Heart Rate Zones 1 or 2 (not “crushing” it). NOTE: BEFORE you begin a new training program, consult a qualified professional. There are many options for Heart Rate Monitors. Perhaps the “easiest” way to start monitoring your heart rate is with a GPS fitness watch (that you may already own). Ben and Lisa both wear COROS watches; popular brands include Garmin, Polar, and Suunto. While the watches offer a convenient way to track heart rate, they aren’t always accurate…especially if your activity includes a lot of wrist movement or gripping. The MOST accurate way to measure heart rate (outside of a clinical setting) is with a chest strap like the Polar H10 or the chest strap from Wahoo, shown in the video. The downside of the chest strap? Not everyone enjoys lifting up his/her shirt and affixing a damp chest strap at the start of a workout (the monitor should be damp to increase conductivity and improve accuracy)…especially if it’s winter…and you’re exercising outside… A great option that offers accuracy AND convenience? The mioPOD; it’s worn on the arm and is easy to set-up and use (see www.mio-labs.com for more info). Ben loves his MioPod, for its battery life, convenient charging port, and ability to pair with his COROS watch and Strava. Another fun feature of the MioPod? If you use the Mio App, you can program the strap to display colors corresponding to each heart rate zone, so that you can easily monitor your heart rate during your movement session. For more information on Heart Rate Monitors and Heart Rate Training, look for a pair of recent interviews from our sister podcast Moving2Live featuring Don Moxley, Applied Sports Scientist (released 12/16/20), and Marcelo Aller, CSCS, of Mio Labs (released 1/6/21). Take home message: long-term health has more to do with consistent movement than with “crushing” this week’s workouts…but whatever your fitness goals, a heart rate monitor may help you measure your progress Share Tweet Share

Dr Aaron D. Tressler, DC (in his own words): Chiropractor, Entrepreneur, and Health Expert of 30 years. Specializing in revitalizing life to the fullest naturally with chiropractic care, nutrition, exercise, and mental strength. Author of 5 books, State Chiropractic Board member, Coach, and Weight loss specialist Healed naturally from chronic stomach sickness, allergies and sinus. Suffered 2 rotator cuff tears, broken ribs 3x, torn medial meniscus, and a broken scapula at age 49. After Scapula fracture: ran a 5k race in 21 min in just 2 ½ months, benched pressed 225 lbs in 5 ½ months and played rugby at 8 months and still playing at 54. Mental strength and a very hard physical work ethic knowing God created an incredible healing body. Show Notes: Aaron Tressler, DC, Tressler Chiropractic, Contact Information: E-mail: drtressler@gmail.com Websites: https://www.in8life.com https://www.makingpittsburghhealthy.com Facebook: https://www.facebook.com/MakingPittsburghHealthy/ https://www.facebook.com/in8life/ Instagram: https://www.instagram.com/makingpittsburghhealthy/ https://www.instagram.com/in8life/ Links mentioned in the Podcast: Slippery Rock University, Slippery Rock, PA https://www.sru.edu Life University (Life Chiropractic), Marietta, GA https://www.life.edu Montour Trail, Allegheny and Washington Counties, PA https://montourtrail.org Great Allegheny Passage (GAP) Trail, Cumberland, MD to Pittsburgh, PA https://montourtrail.org Xpogo, Extreme Pogo Entertainment https://xpogo.com Check out the FitLabPGH Podcast episode featuring Will Weiner of Xpogo, released 9/15/19; link: https://www.fitlabpgh.com/2019/09/15/will-weiner-xpogo/ Dr. Tressler’s Making Pittsburgh Healthy Podcast https://www.makingpittsburghhealthy.com https://podcasts.apple.com/us/podcast/making-pittsburgh-healthy/id1514039603 Dr. Timothy Noakes Lore of Running https://www.amazon.com/Lore-Running-4th-Timothy-Noakes/dp/0873229592 Lore of Nutrition https://www.amazon.com/Lore-Nutrition-Challenging-conventional-dietary/dp/1776092619/ref=sr_1_1?dchild=1&keywords=lore+of+nutrition&qid=1598645282&s=books&sr=1-1 Contact Info for FitLabPGH: Email: fitlabpgh@gmail.com Twitter: @fitlabpgh Instagram: @fitlabpgh We update via Facebook too!! Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too) Did you know FitLabPGH partners with Zihmer Law Firm for a Movement is a Lifestyle television show on PTCT7- available on YouTube- Movement is a Lifestyle Fill out our FitLabPGH Features form to be a FitLabPGH featured mover…or fill one out for your 4 legged movement partner (dog, cat, goat or horse!!) Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado. Attribution for Intro/Exit Podcast Music:
Marathon Man by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org Share Tweet Share

Jessica Kury (in her own words): I am the Director of Special Events for Special Olympics PA and currently running a virtual fundraising event for the organization that centers around movement & activity for athletes of all ability. The event is called the AMRAP Challenge. The AMRAP (As Many Rounds As Possible) Challenge brings persons with and without intellectual disabilities together on virtual teams to raise both funds and awareness for nearly 20,000 Special Olympics athletes. The virtual AMRAP Challenge encourages participants statewide to execute 5 exercises (10 reps each) as many times as possible within 10 minutes. These exercises include push-ups, squats, lunges, mountain climbers, and plank jacks.  Additionally, participants can choose to join one of the nine unified regional teams captained by SOPA (Special Olympics PA) athletes. Show Notes: Jessica Kury, Special Olympics PA, Contact Information: E-mail: jkury@specialolympicspa.org Website: http://www.uncathlon.org Facebook: https://www.facebook.com/uncathlonpittsburgh Instagram: https://www.instagram.com/specialolympicspennsylvania/ Twitter: https://twitter.com/SpecialOlympiPA YouTube: https://www.youtube.com/channel/UCMclzC9MHHfi2bOC0qS5Fig Links mentioned in the Podcast: A video of the AMRAP can be found here: https://www.youtube.com/watch?v=9gOkdUNTKGM&feature=youtu.be Richard Butler, aka Coach RTB https://www.instagram.com/coachrtb/ Check out the FitLabPGH Podcast episode featuring Richard Butler, released 8/14/19; link: https://www.fitlabpgh.com/2019/08/04/richard-butler-aka-coachrtb/ Have U Heard Goatscaping (and Goat Yoga) https://www.haveuherd.com Lake Placid Olympic Sites (including bobsled track), Lake Placid, NY https://lakeplacidolympicsites.com/olympic-sites/sports-complex/ Contact Info for FitLabPGH: Email: fitlabpgh@gmail.com Twitter: @fitlabpgh Instagram: @fitlabpgh We update via Facebook too!! Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too) Did you know FitLabPGH partners with Zihmer Law Firm for a Movement is a Lifestyle television show on PTCT7- available on YouTube- Movement is a Lifestyle Fill out our FitLabPGH Features form to be a FitLabPGH featured mover…or fill one out for your 4 legged movement partner (dog, cat, goat or horse!!) Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado. Attribution for Intro/Exit Podcast Music:
Marathon Man by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org Share Tweet Share

This week’s release from FitLabPGH is a video podcast designed to help you step on the path to healthy, happy feet…because healthy feet help you move more. We’ve talked about healthy feet…and healthy footwear…before…and our sister podcast Moving2Live has several episodes worth checking out on the subject…including: -Our 2-part interview with Dr. Ray McClanahan, DPM, Natural Podiatrist and inventor of CorrectToes (released 3/13/19 and 3/27/19) -3 episodes featuring Dr. Samantha Wood, PT, DPT, OCS, CSCS…physical therapist, ultra runner, Spartan competitor, and more (released 9/27/17, 10/11/17, and 7/17/19). Check out the interviews at www.Moving2Live.com for useful foot health information. If you have foot pain or an injury, PLEASE consult a qualified professional…but if you’re just looking for some general foot health tips…we have a few for you in this video. Tip 1: Be aware of your calluses….and find the balance between protection and pain. Too little callus…risk of blisters…too thick callus…risk of pain. A google search for “callus remover” will provide a plethora of DIY options…but use caution, and common sense, and consult a podiatrist if necessary. Tip 2: Spend time barefoot…or in minimal footwear, like a pair of Bedrock Sandals. https://bedrocksandals.com Tip 3: Spread Your Toes. Tip 3(a): Consider Vibram Five Fingers…in moderation…to let toes work independently. Tip 3(b): Consider ToeSocks. Ben is a fan of the wool ToeSocks from Injinji. They let toes splay and work independently…and you can use them with your existing shoes. Tip 3(c): Consider CorrectToes…with or without shoes…over time, they may reverse the effects of cramped footwear. https://www.correcttoes.com Tip 4: Avoid uncomfortable shoes! For Ben, that means Altra Running shoes for longer trail runs/hikes…usually the Lone Peak or Timp…for shorter hikes, casual walking, and balance play, that means Carson Footwear. Ben is a Carson Footwear ambassador. Use coupon code CFA202018Ben for 15% off your purchase at www.CarsonFootwear.com. Ben’s latest hack to his Carson Footwear shoes? The addition of their rock plate insert for a little more protection/stability on rocky trails. https://www.carsonfootwear.com Take home message: If your feet hurt, you’re not likely to move…so take steps toward healthy feet…but when you make changes, start small, go slowly, and listen to your body…and, as always, consult a professional as needed! We’ll be back next week with a micro workout for healthy feet. Until then, check out www.FitLabPGH.com for podcasts, movement tips, and lifestyle hacks. Contact Info for FitLabPGH: Email: fitlabpgh@gmail.com Twitter: @fitlabpgh Instagram: @fitlabpgh We update via Facebook too!! Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too) Did you know FitLabPGH partners with Zihmer Law Firm for a Movement is a Lifestyle television show on PTCT7- available on YouTube- Movement is a Lifestyle Fill out our FitLabPGH Features form to be a FitLabPGH featured mover…or fill one out for your 4 legged movement partner (dog, cat, goat or horse!!) Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado. Attribution for Intro/Exit Podcast Music:
Marathon Man by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org Share Tweet Share

FitLabPGH Podcast is doing something a little different this week. Instead of releasing a new podcast episode, we’re bringing you a video podcast…encouraging you to Share the Trail…Summer is (unofficially) here…if there could POSSIBLY be an upside to the pandemic, it’s that more people are getting outside and making movement part of their lifestyle…we want you ALL to enjoy movement on the trails…so today’s video podcast includes a few tips to help minimize the squabbling (on social media and in real life) between walkers, runners, and cyclists on the trails… Tip 1: Share the Trail. The International Mountain Bicycling Association (IMBA) encouraged people to #ShareTheTrail before there were hashtags! Trails are not your private property…be a good neighbor…do your part to help all trail users have a positive experience. Tip 2: Be aware of your surroundings…whether you’re walking or cycling, be alert, and be courteous to other trail users. If you want to listen to music…or to the FitLabPGH podcast…limit yourself to one earbud…or keep your ears open with AfterShokz Trekz headphones…and if you’re thinking about keeping your ears open by playing your music on speaker…resist the urge…please…share the trail, not your music. Tip 3: Give warning (and space) when passing from behind. A friendly call out (or ring of a bell) prevents surprises…and giving space prevents collisions…if you’re riding in a group, please pass single file….and be aware of oncoming “traffic”…please don’t be the cyclist that causes walkers/runners to jump off the trail. Side note, if you’re being passed, please do your part to share the trail…keep right, and if you’re part of a group, close ranks or go single file. Tip 4: If you stop, step off the trail…with your bike…or stroller..or dog…or child. Take time to enjoy the scenery and wildlife…or to text pics to friends…but leave the trail clear for others. For more healthy lifestyle ideas and inspiration, check out the FitLabPGH podcast – we release a new episode (almost) every Sunday.  See the website for subscription options, and check out the archives…with over 150 episodes (and counting) to choose from, they might lead you to your new favorite activity. Make a plan that includes movement and time for rest and recovery…do your best to stay safe…and wash your hands! Contact Info for FitLabPGH: Email: fitlabpgh@gmail.com Twitter: @fitlabpgh Instagram: @fitlabpgh We update via Facebook too!! Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too) Did you know FitLabPGH partners with Zihmer Law Firm for a Movement is a Lifestyle television show on PTCT7- available on YouTube- Movement is a Lifestyle Fill out our FitLabPGH Features form to be a FitLabPGH featured mover…or fill one out for your 4 legged movement partner (dog, cat, goat or horse!!) Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado. Attribution for Intro/Exit Podcast Music:
Marathon Man by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org Share Tweet Share