Category Archives: Podcast

Video Podcast: Healthy Feet Help You Move More




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


FitLabPGH- Share the Trail




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


Movement is a Lifestyle Micro-Workout: Suspension Trainer Shoulder Series



FitLabPGH Podcast is doing something a little different today. Instead of releasing a new podcast episode, we’re bringing you a suspension trainer micro-workout. This Shoulder Series consists of 3 exercises and is designed to activate the posterior chain of the torso…and counter-act some of the effects of spending too much time hunched over a computer. DISCLAIMER: this video is intended for entertainment purposes only! Please consult a qualified professional for diagnosis and treatment of pain or injury.

Disclaimer complete. Now for the fun. These exercises can be performed on any type of suspension trainer (TRX, Monkii, gymnastic rings, etc…). We suggest starting with 20-60 seconds of each exercise (but listen to your body)! Want to make an exercise more challenging? Walk forward, putting your body at a steeper angle. Need to make an exercise less challenging? Walk backward, putting your body at a less steep angle. The three exercises are:
1) Reverse Soda (or Beer) Can Squeeze. Focus on squeezing shoulder blades together and letting straight arms go along for the ride
2) Row (palms down). Focus on the big muscles of the back and not shrugging your shoulders
3) 3-Part Shoulder: Row-Rotate-Lift. Focus on not shrugging the shoulders and keeping tension on the suspension trainer straps throughout the exercise. This series makes a great break in your work-from-home workday.

We’ll be bringing you additional micro-workouts over the next few weeks. If you have any topics you’d like us to address, send us a message or comment below.

For more movement ideas and inspiration, check out the FitLabPGH Podcast at www.FitLabPGH.com or on Spotify or YouTube. With over 150 episodes (and counting), it might lead you to a new favorite activity.

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


Thoughts on Dealing w COVID-19 from Doug Petrick Upper St Clair HS track & XC coach




Doug Petrick (in his own words): I teach High School Physics and coach Cross Country, Indoor Track & Field, and Spring Track & Field at Upper St. Clair High School. I am happily married to my wife Kinley. We have 3 fun kids- Kaia (12), Kenzie (8), and Declan (6). I like to teach, coach, run, write, consume podcasts and connect with others that have similar interests. I am also the USC XC TF Coaches Clinic Director.

We previously interviewed Doug Petrick for the FitLabPGH Podcast episode released 12/2/18; here’s the link: https://www.fitlabpgh.com/2018/12/02/podcast-4218-doug-petrick-upper-st-clair-hs-xc-track-coach/

Show Notes: Doug Petrick, – contact info:
E-mail: dpetrick76@gmail.com

Website (Coaches Clinic): https://www.eventbrite.com/e/online-event-2020-usc-cross-country-track-field-coaches-clinic-tickets-101428246616

Twitter (Doug): https://twitter.com/DougPetrick1

Twitter (Coaches Clinic): https://twitter.com/ClinicUSCXCTF

Doug Petrick was recently on the Final Surge Podcast; here’s the link: https://blog.finalsurge.com/final-surge-podcast-episode-155-doug-petrick/

Links mentioned in the Podcast:
Upper St. Clair School District (PA)
https://www.uscsd.k12.pa.us

Once a Runner, by John L. Parker Jr.
https://www.amazon.com/Once-Runner-John-Parker-Jr/dp/1416597891

Wharton Health – Rope Stretching
https://www.whartonhealth.com

Coach Paul Vandersteen, Neuqua Valley High School, Naperville, IL
http://www.neuquaxctf.com/staff.html

Coach Dennis Barker, Nova Classical Academy, St. Paul, MN
http://www.coachbarker.com

Kelly Kuhn, MPT, Kelly Kuhn Physical Therapy, PA
https://www.kellykuhnpt.com

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


Lindsay Gibson- Women’s Adventure Club





Lindsay Gibson (in her own words): I founded the Women’s Adventure Club in September 2019 with a mission to create opportunities for women to connect with nature and other like-minded people and to push past their comfort zone through new experiences.  

Prior to Pittsburgh, my family and I lived in Anchorage, Alaska for seven years. During our years in the Last Frontier I experienced so many wonderful outdoor adventures. I learned how to alpine ski, nordic ski, and fatbike in the snow. Learning these activities in my late 30s meant that I was reaching beyond my comfort zone. Today, these are some of my most beloved ways to experience the natural world.  I know the magic of going outside your comfort zone and trying new things, despite age. 

Leaving Alaska was difficult for all of us, but I was determined to find a connection to the outdoors in our new home. Settling in the Sewickley area, I began to see that there is a different mindset and a different culture in regard to outdoor recreation. My time adventuring in the outdoors of Alaska had been a huge source of purpose, joy, peace, vitality, and the feeling of being connected to something bigger. I felt compelled to share this with women here in our area. 

To date (April, ‘20) we have had 35 adventures to include alpine skiing, snowshoeing, skeet shooting, biking and hiking.  It’s been so rewarding for me to see how being in the outdoors has contributed to women’s wellness, confidence, and happiness. 

Special thanks to my Alaska friends for being such an important part of my experiences in the wilds of AK. 

Thank you to Joe from REI Pittsburgh. Your enthusiasm and support of my endeavors to open the natural world to the women in the WAC is appreciated more than you could ever know. I’m so grateful.

Thank you to Fern Hollow Nature Center for being the Women’s Adventure Club’s first partner. 

Thank you to my husband for believing in me and my children for being my favorite adventurers. 

A huge thank you to the members of The Women’s Adventure Club for trusting me. I love sharing time on the trails with you. I sincerely hope your experiences in the great outdoors will be as transformative for you as they have been for me.

 Show Notes: Lindsay Gibson, Women’s Adventure Club, Contact Information:
E-mail: thewomensadventureclub@gmail.com

Website: https://www.adventureclubsewickley.com

Facebook: https://www.facebook.com/womensadventureclubsewickley/

Instagram: https://www.instagram.com/womensadventureclub/

Links mentioned in the Podcast:
Menachem Brodie, Human Vortex Training
First FitLabPGH Podcast interview via Zoom, released 10/8/17; Link: https://www.fitlabpgh.com/2017/10/08/podcast-42-17-menachem-brodie-human-vortex-training/

Dr. E (Ernesto Gutierrez, MD)
https://drernestomd.com

Check out the episode of our sister podcast, Moving2Live, featuring Dr. E, released 4/15/20; Link: http://www.moving2live.com/2020/04/15/dr-e-of-highway-to-health-show-living-ageless/

Bear Run Nature Reserve, PA
https://trails.dcnr.pa.gov/trails/trail/trailview?trailkey=509

John Muir Trail, CA
https://www.pcta.org/discover-the-trail/john-muir-trail/

Go Ape, Pittsburgh (North Park)
https://www.goape.com/location/pennsylvania-pittsburgh/

Check out the FitLabPGH Podcast episode featuring Go Ape Pittsburgh, released 5/13/18; Link: https://www.fitlabpgh.com/2018/05/13/podcast-19-18/

The Wheel Mill, Pittsburgh, PA http://www.thewheelmill.com

Check out the FitLabPGH Podcast episode featuring Harry Geyer, Owner, The Wheel Mill, released 12/3/16; Link: https://www.fitlabpgh.com/2016/12/03/podcast-harry-geyer-the-wheel-mill/

Montour Woods Conservation Area
http://hollowoak.org/conservation.html

Justin Berthold, DO, Rehabilitation Physicians of Pittsburgh
https://www.rehabpgh.com

Check out the FitLabPGH Podcast episode featuring Dr. Berthold, released 12/10/17; Link: https://www.fitlabpgh.com/2017/12/10/podcast-50-17-justin-berthold-do-rehabilitation-physicians-of-pittsburgh/

AllTrails
https://www.alltrails.com

REI Hiking and Biking Trail-Finding Apps
https://www.rei.com/h/adventure-projects

Hiker Babes, Facebook Community
https://www.facebook.com/hikerbabescommunity/

Hiking and Backpacking Pennsylvania, Facebook Group
https://www.facebook.com/groups/427764640622680/

PA Department of Conservation and Natural Resources (DCNR)
https://www.dcnr.pa.gov/Pages/default.aspx

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


FitLabPGH Rituals for a Sense of Normalcy




FitLabPGH Rituals for a Sense of Normalcy
In this stressful time of COVID-19, Stay-at-Home Orders, and Social Distancing, the FitLabPGH Podcast is doing something a little different today…we’re bringing you a video podcast with a few suggestions for creating rituals that help create a sense of normalcy and may help with stress management. Take home messages: 1) instead of focusing on what you CAN’T do, try focusing on what you CAN do to feel more joy in your life; and 2) as evidenced by the videography, try not to take yourself TOO seriously. Our tips are detailed below. Have any tips for creating a sense of calm and normalcy? Please share with us in the comments!

Give a listen to the audio, or check out the YouTube video

Tip 1: Create a morning ritual. FitLabPGH listeners know for Ben, his morning ritual is espresso. Other ideas: a cup of tea, a few minutes writing in a journal, watching the birds outside your window. Anything that makes you feel as if you’re starting off the day on the right foot.

Tip 2: Create a nightly gentle movement practice. You can call it a mobility routine, a stretching session, yoga, or spending time on the floor with dogs…the idea is to signal your body that it’s time for rest and recovery…to activate the parasympathetic nervous system…this MAY result in improved sleep quality and a higher EliteHRV “morning readiness” score

Tip 3: Take a mid-day moment of silence. Use noise cancelling headphones if necessary to find 5 minutes of quiet. Focus on your breathing and releasing stress from your body.

Tip 4: Add an activity to your movement toolbox that is relatively disruption-proof. Injury or illness can disrupt ANY movement activity, but strive to have something in your routine that resists outside disruption. Perhaps it’s a home yoga practice, or a suspension trainer in your garage, or a go-to bodyweight workout, or a walk in your backyard with the dogs. We’re fans of including time in nature under this tip, if you can do so safely. Basically, it’s good to have at least one way you can keep moving…whether your traveling…or trapped at home.

For more healthy lifestyle ideas and inspiration, check out the FitLabPGH podcast – we release a new episode (almost) every Sunday at www.FitLabPGH.com and on Spotify and YouTube – see the website for subscription options, and check out the archives…with over 140 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

 


Working with Athletes during the Covid-19 Crisis- Mike Schultz Highland Training




Working with Athletes during the Covid-19 Crisis

Mike Schultz is the head coach and founder of Highland Training. He brings more than 20 years of racing, coaching and training experience from endurance and ultra-endurance events. Mike works with a range of talent from national and international elites, to age group athletes and is certified as a Strength and Conditioning Specialist (CSCS) and certified personal trainer with the National Strength and Conditioning Association (NSCA). He is also certified with USA Cycling as a Certified Coach. Mike is also a writer for various publications while he continues to compete to further study the science behind sports specific training.

FitLabPGH previously interviewed Mike Schultz for an episode released on October 27, 2019. Link: https://www.fitlabpgh.com/2019/10/27/mike-schultz-highland-training/

Show Notes: Mike Schultz, Highland Training, Contact Information:
E-mail: schultz@highlandtraining.net

Website: http://www.highlandtraining.net

Facebook: https://www.facebook.com/highlandtraining/

Instagram: https://www.instagram.com/highlandtraining/

Twitter: https://twitter.com/Highland_Mike

LinkedIn: https://www.linkedin.com/in/mike-schultz-26694a10/

Links mentioned in the Podcast:
Training Peaks
https://www.trainingpeaks.com

Strava
https://www.strava.com

Zwift
https://www.zwift.com

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


Home Gym Ideas or Hacks- video podcast part 2




The FitLabPGH and Moving2Live Podcasts are doing something a little different this week. We’re bringing you a pair of video podcasts to help make movement part of your at-home lifestyle. Part 1 was published on Wednesday 3/25/20. This is Part 2. Whether you’re exercising from home for the first time, or looking for a few hacks to make your home fitness space more functional, we hope today’s tips will help you create a home that encourages you to move more.

Link to Video podcast Part 2: Home Gym Ideas or Hacks part 2

Link for Video podcast Part 1 (on Moving2Live podcast): Home Gym Ideas or Hacks part 1

Home Hack 1: Dedicate a space to be your home fitness place. ONE of our dedicated spaces is a “Mobility” room and includes: a SandDune Stepper, available at https://www.roguefitness.com ; a balance board or wobble board (search Google or Amazon); a foam roller; and a closet dowel turned mobility stick. Added bonus of a dedicated space: you might be inspired to move more every time you see it! If you’re looking for garage gym inspiration, check out Luke Koval, https://www.instagram.com/one_o.a.k/ on Instagram, and Richard Walters, https://www.instagram.com/richarda.walters/ on Instagram.

Home Hack 2: Turn your backyard or patio into a movement annex. Collect a variety of small, weighted tools and toys that allow you to craft at-home resistance training sessions. Look for: kettlebells and Indian Clubs. Looking for instruction for kettlebells? Check out Brett Jones of StrongFirst, https://www.instagram.com/brettjonessfg/ and https://www.instagram.com/strongfirst/  on Instagram. Added bonus for small tools and toys in the backyard: you can get some fresh air and movement at the same time. Plus, if you have dogs, it gives you something to do while the dogs do their business.

Home Hack 3: Build a jungle gym in the backyard…ok, like gymnastic rings in the living room, this isn’t for everyone…but if you have the space…our DIY jungle gym lets us channel our inner American Ninja Warriors. It gives us a place to “hang around” and a place to hang a suspension trainer. Take home message: the more movement tools you have at your disposal, the easier it is to make movement part of your lifestyle…especially when quarantined.

Final thought: if you’re starting or modifying a movement routine, don’t overdo it! Listen to your body, rest when you need to rest, and consider a consult with a qualified profession for guidance and injury prevention.

Do you have tips for creating a home fitness space or home movement routine? Please share with us in the comments. For movement ideas and inspiration, check out the FitLabPGH Podcast at www.FitLabPGH.com and on Spotify and YouTube. With over 140 episodes, and counting, it might lead you to your new favorite activity.

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


Make Movement Part of Your Working-From-Home Routine




The FitLabPGH and Moving2Live Podcasts are doing something a little different this week. We’re bringing you a video podcast to help make movement part of your working-from-home routine.

Whether you’re faced with working from home for the first time, or looking for a few hacks to make your home office more functional for your body, we hope today’s tips will help you create a home office space that encourages proper posture and regular movement.  You can listen to the audio of the podcast…or click the link to listen and watch…let us know what you think!!

Link to Video podcast: Make Movement Part of Your Working-From-Home Routine

Tip 1: Consider a standing desk. If you’re not ready to commit to a VariDesk (now Vari – https://www.vari.com ) experiment with books, blocks, or boxes to raise your keyboard and monitor to the proper heights. For keyboard placement, you’re looking for elbows at a 90 degree angle (or greater), and a neutral wrist position.

Tip 2: Experiment with a wobble board or other unstable surface. A few to try: a) The Level from Fluidstancehttps://fluidstance.com – designed for standing desks. One caution, if you have pets in your office space, watch out for pinched paws or noses. b) Pono Ola wobble boardhttps://ponoola.com – you sway on inflated orbs – pet paws and noses are safe. c) SandDune Stepperhttps://www.sanddunestepper.com available at RogueFitness.com https://www.roguefitness.com/the-sanddune-power-stepper – different densities of foam create an unstable surface – plus it’s a fun fitness tool.

Tip 3: Tame the time you spend standing (or sitting) still. Set a timer and take a micro-movement break every 15 to 30 minutes…even a few seconds of shoulder rolls may help keep your body and mind fresh!

What are your top tips for working from home? Please share with us in the comments!

For more healthy lifestyle ideas and inspiration, check out the FitLabPGH podcast – we release a new episode (almost) every Sunday at www.FitLabPGH.com and on Spotify and YouTube – see the website for subscription options, and check out the archives…with over 140 episodes (and counting) to choose from, they might lead you to your new favorite activity. Movement is a Lifestyle, not just an activity…and make sure you 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


Meredith Wille , LVT, CCRP, CCFT- Steel City Canine Rehabilitation & Sports Medicine



Steel City Canine Rehabilitation & Sports Medicine is Pittsburgh’s only stand-alone pet rehabilitation center. We interviewed Meredith Wille LVT, CCRP, CCFT, who manages the facility. Meredith has been in the veterinary field since 1988. A lifelong learner, she has continued her education beyond a Licensed Veterinary Technician: in 2017 she earned her designation as a Certified Canine Rehabilitation Practitioner (CCRP) from the University of Tennessee. She is also a Certified Canine Fitness Trainer (CCFT) and is currently pursuing certification in pain management (CVPM). Learn more about Steel City Canine Rehabilitation and Sports Medicine at https://steelcityk9rehab.com

Show Notes: Meredith Wille LVT, CCRP, CCFT – contact info:

Website: https://steelcityk9rehab.com

E-mail: steelcityk9rehab@gmail.com

Phone: 412-837-2047

Facebook: https://www.facebook.com/SteelCityK9Rehab/

Instagram: https://www.instagram.com/steelcityk9rehab/

Links mentioned in the Podcast:
University of Tennessee Certified Canine Rehabilitation Practitioner Program
https://www.u-tenn.org

Pets in Harmony Veterinary Hospital, Harmony, PA
http://www.petsinharmonypa.com

Canine Rehabilitation Institute
http://caninerehabinstitute.com

Wizard of Paws, Colchester, CT
https://www.wizardofpaws.net

United Schutzhund Clubs of America
https://www.germanshepherddog.com

Check out the FitLabPGH Podcast episode featuring Drew Zihmer, talking about Schutzhund, released 1/20/19. Link: https://www.fitlabpgh.com/2019/01/20/podcast-319-drew-zihmer-schützhund/

Contact Info for FitLabPGH:
Email: fitlabpgh@gmail.com

Twitter: @fitlabpgh

Instagram: @fitlabpgh

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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