Monthly Archives: March 2022

FitLabPGH Lab Lessons 13:22 Spring is Here…Be Mindful of Ticks

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Have you heard the news from the FitLabPGH Labs??? We’ve introduced Labrador Lessons from the FitLabPGH Podcast! Every Thursday, we’ll be bringing you wisdom from the FitLabPGH Labradors (with occasional input from the cats).

Our message for 3-31-22:

Spring is Coming…Be Mindful of Ticks.

A reminder before you opt outside to enjoy Spring hiking, biking, walking, or running…while ticks don’t have an official “season,” the arrival of warmer temperatures means ticks will be more active.

Whether you have 2 legs or 4, Spring IS a great time for hiking…but when you step off the paved path, you step up your risk of an encounter with ticks…that doesn’t mean that you should be afraid to get outside and get moving…but it does mean you should be aware of the danger of ticks…check out TickEncounter Resource Center at www.TickEncounter.org for tips on tick bite prevention and post-bite resources…and check yourself (and your dog(s)) after each hike / walk / run / outdoor adventure. Also, consider tick repellent; avoid tall grass and overgrown vegetation if possible; and talk to your vet about the Lyme Disease vaccine for dogs. Awareness is key for a safe, healthy Spring Season!

Visit www.FitLabPGH.com for tips, hacks, and podcasts to help you get moving and keep moving through 2022!

FitLabPGH Movement Tips & Lifestyle Hacks Week 12 of 2022

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#movementisalifestyle

FitLabPGH is a Pittsburgh area podcast and promoter of the ethos movement is a lifestyle, not just an activity.  Each week we bring you 3 movement tip & lifestyle hack videos because movement is part of what makes life complete.

Before the videos check out this week’s Lab Lessons as in Labradors, not labradory:). Keep Your Movement Goals Realistic

The videos for week 12 of ’22 #safetyfirst #bemindful of your impact on others & are you sitting down- #justmove

 

FitLabPGH Lab Lessons 12:22 Keep Your Movement Goals Realistic

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Have you heard the news from the FitLabPGH Labs??? We’ve introduced Labrador Lessons from the FitLabPGH Podcast! Every Thursday, we’ll be bringing you wisdom from the FitLabPGH Labradors (with occasional input from the cats).

Our message for 3-24-22:

Keep your movement goals realistic.

The Labs love to move. If they were in charge of scheduling, they’d probably take 4-5 mile hikes in the woods every day…year-round. But movement goals need to factor in more that a desire to move. We need to consider the stress that movement puts on the body, as well as other sources of stress in our lives, and outside factors such as weather, ticks, and time constraints (like the need to fit in bath time). The Labs know when ticks are active, we adjust the route to minimize tick exposure, and when temps are warm or REALLY cold, we shorten our hikes to keep them safe.

Whether you have 2 legs or 4, take a tip from the Labs: keep your movement goals realistic. If you’re under unusual pressure at work (or at home), this might not be the best time to tackle a big fitness goal like training for a marathon. Look at the big picture; take into account all of the demands on your body and mind; then adjust your movement goals to allow movement to be a positive influence in your life rather than a source of distress.

Visit www.FitLabPGH.com for tips, hacks, and podcasts to help you get moving and keep moving through 2022!

 

FitLabPGH Movement Tips & Lifestyle Hacks Week 11 of 2022

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#movementisalifestyle

FitLabPGH is a Pittsburgh area podcast and promoter of the ethos movement is a lifestyle, not just an activity.  Each week we bring you 3 movement tip & lifestyle hack videos because movement is part of what makes life complete.

Before the videos check out this week’s Lab Lessons: make time for fun and play, but know your limits so you can stay safe today and keep moving tomorrow.

The videos for week 11 of ’22 #intrinsic #movement #motivation spring is coming – #tickwarning & you don’t need to #crush every workout!!

 

FitLabPGH Lab Lessons 11:22 Have a Happy, Healthy, and Safe St. Patrick’s Day

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Have you heard the news from the FitLabPGH Labs??? We’ve introduced Labrador Lessons from the FitLabPGH Podcast! Every Thursday, we’ll be bringing you wisdom from the FitLabPGH Labradors (with occasional input from the cats).

Our message for 3-17-22:

Have a happy, healthy, and safe St. Patrick’s Day!

The Labs are big fans of having fun…but they know that TOO much of a good thing can leave them feeling bad…so they believe in moderation and setting limits/boundaries. For the Labs, that means no more than three pumpkin biscuit dog treats at a sitting and not giving into pressure to dress up in festive bandannas (they leave the bandannas to the dog sculpture).

Whether you have 2 legs or 4, take a tip from the Labs: make time for fun and play, but know your limits so you can stay safe today and keep moving tomorrow.

Visit www.FitLabPGH.com for tips, hacks, and podcasts to help you get moving and keep moving through 2022!

Snacks That Keep Us Moving – FitLabPGH Video Podcast

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Podcast: Play in new window | Download (Duration: 7:41 — 6.4MB)

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This week’s FitLabPGH Podcast release is a video podcast providing a look inside the FitLabPGH Snack Bin. This is what WE use to fuel our 60-90+ minute movement sessions…primarily hiking, biking, and running. If you are looking for individual advice on nutrition and food choices, we STRONGLY encourage you to consult a registered dietician.

Listen to the audio, or enjoy the Labradors and cats in the video podcast.

What is Ben looking for in a movement snack? It should be able to be stored in a pocket or pack; it is approximately 100 calories; and it doesn’t upset his stomach. For Ben, that means no stevia, monk fruit extract, or sugar alcohols. Everyone’s body is different. Experiment to find what works for you. When in doubt? Consult a registered dietician. The goal is to get outside, enjoy moving, and avoid the dreaded mid-workout bonk/crash/insert your favorite term here.

So here’s the current inventory of our Snack Bin:

  • Baby food – pear, mango, spinach (Lisa has not endorsed this option)
  • Mini Clif Bars – chocolate chip or crunchy peanut butter
  • Whole Wheat Fig Bars from Nuts.com (individually wrapped for convenience)
  • Trail Mix – make your own, or head to Trader Joe’s
  • Sport Beans (Lisa’s favorite cycling snack). Want to save money? Buy Jelly Belly jelly beans
  • Honey Stinger mini waffles (warning: they may crumble in a pocket or pack)
  • Skratch Labs Energy Chews – Sour Cherry (2 “warnings” – they contain caffeine and they get sticky when temps get too warm)
  • Papa Steve’s No Junk Raw Protein Bars – vegan and whey protein options, many flavors, all “real food” ingredients
  • Infinit Nutrition Performance Coffee Cold Brew protein powder, a.k.a., protein for coffee lovers

Take home message: get outside, enjoy moving, and pack snacks to fuel your movement session. Even if you’re planning a fairly short session, be prepared…you never know when a hike or bike ride might become an outdoor adventure.

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)

Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado.

FitLabPGH Movement Tips & Lifestyle Hacks Week 10 of 2022

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#movementisalifestyle

FitLabPGH is a Pittsburgh area podcast and promoter of the ethos movement is a lifestyle, not just an activity.  Each week we bring you 3 movement tip & lifestyle hack videos because movement is part of what makes life complete.

Before the videos check out this week’s Lab Lessons- Say No To Over-Scheduling – good advice from the Labrador Retrievers!!

The videos for week 10 of ’22 #movement should be a #eustress move for you, not #socialmedia & #bemindful of the tracks you leave on the trail

FitLabPGH Lab Lessons 10:22 Say No To Over-Scheduling

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Have you heard the news from the FitLabPGH Labs??? We’ve introduced Labrador Lessons from the FitLabPGH Podcast! Every Thursday, we’ll be bringing you wisdom from the FitLabPGH Labradors (with occasional input from the cats).

Our message for 3-10-22:

Say No to Over-scheduling.

The Labs understand the importance of scheduling regular movement sessions. They ALSO understand the importance of having unscheduled time for extra naps and spontaneous play.

Whether you have 2 legs or 4, take a tip from the Labs: leave room in your schedule to enjoy an unplanned movement session, a spontaneous moment of playtime, or an afternoon nap. If you’re always busy being busy, you might miss out on many positive moments.

Visit www.FitLabPGH.com for tips, hacks, and podcasts to help you get moving and keep moving through 2022!

 

 

FitLabPGH Movement Tips & Lifestyle Hacks Week 9 of 2022

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#movementisalifestyle

FitLabPGH is a Pittsburgh area podcast and promoter of the ethos movement is a lifestyle, not just an activity.  Each week we bring you 3 movement tip & lifestyle hack videos because movement is part of what makes life complete.

Before the videos check out this week’s Lab Lessons #bepresentinthemoment

The videos for week 9 of ’22 #healthspan vs #lifespan #justsayno to #offleashdogs & #whydoyoumove

FitLabPGH Lab Lessons 9:22 Be Present

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Have you heard the news from the FitLabPGH Labs??? We’ve introduced Labrador Lessons from the FitLabPGH Podcast! Every Thursday, we’ll be bringing you wisdom from the FitLabPGH Labradors (with occasional input from the cats).

Our message for 3-3-22:

Be Present.

The Labs enjoy the moment. They like to get outside to move and play in any weather. Rain, snow, ice, summer heat…you won’t find them complaining about the weather or wishing for the next season. Whether hiking, running, playing, or resting, they are fully present in the moment.

Whether you have 2 legs or 4, take a tip from from the Labs: embrace the present moment. Have fun. Enjoy your movement session. Don’t waste today wishing for tomorrow. Many things are out of our control. Move More. Stress Less.

Check our website weekly for tips, hacks, and podcasts to help you get moving and keep moving through 2022!