Tag Archives: run pgh

Snacks That Keep Us Moving – FitLabPGH Video Podcast




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)

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.


FitLabPGH Features 10:21 Christi Pletcher




FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: Christi Pletcher

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? I was born in the Burgh! I grew up in Hopwood, PA but spent a significant amount of my childhood in Pittsburgh. I now reside in Sewickley.

What are your three favorite movement activities in the Pittsburgh area? Running, F45 workouts and hiking

Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? I went to Montrose, CO with my dad and his buddies to fish on the Gunnison River. I also ran a half marathon while we were there.

What is your favorite pre- or post-workout snack? A protein smoothie with maca

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. We recently went to Poulet Blue and I can’t stop thinking about their chocolate soufflé!

Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? Qualifying for the Boston Marathon

What do you think is the biggest obstacle to getting people to move more? Getting them to start! There are days I don’t feel like running or working out, but once I start, I’m so happy I did.

What do you feel is the most adventurous movement activity you’ve ever done? Running an ultra marathon!

What is your favorite recovery or self-care practice? Foam rolling and a massage

What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) The Carnegie Museum has been my favorite spot in Pittsburgh since elementary school. A lot of family memories have been made there.

Contact info for Christi Pletcher:
Instagram: https://www.instagram.com/yummiesandmiles/


Kelly Kuhn Physical Therapist talks about running injuries & common training errors




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


FitLabPGH Features 5:21 Crystal Brenneman




FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: Crystal Brenneman

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? I am from Central PA (near Harrisburg) but went to Temple in Philly for my first year of college then transferred here to go to Pitt for the remainder of my undergrad. I stayed here because I absolutely loved this city. There was a small town feel yet with all the perks of the city.

What are your three favorite movement activities in the Pittsburgh area? Running, cycling, yoga!

Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? My boyfriend (now fiancé), his parents, and myself went to Saint Martin. We chilled in the clear water together, stayed at a great house with an infinity pool looking into the Atlantic Ocean. We were carefree and just enjoying each other’s company for 10 days. I was in the middle of marathon training so I got to enjoy many miles of the coastline, the history of the island, and more. We also went snorkeling (my first time!) as a family.

What is your favorite pre- or post-workout snack? I absolutely adore my honey stinger GF waffles before, honey stinger gels or chews during as well as salt tabs, and Nuun.

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. I am weak to some Condado tacos!

Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? I really want to do a 100 miler in my lifetime. I love the idea of a grueling long adventure and spending all those hours and miles experiencing the beauty of the outdoors.

What do you think is the biggest obstacle to getting people to move more? The ability to get out the door or start the workout video. That’s why groups like weight watchers, running groups, etc… are so successful for people – it’s because they have a buddy system that keeps them accountable and gives them the motivation to do the work.

What do you feel is the most adventurous movement activity you’ve ever done? I unfortunately have not been as adventurous. I became a nurse in 2019, and in the beginning of 2020 when my fiancé and I wanted to start adventuring since we finally had the money to do so… the pandemic hit. But I would say that my most adventurous was hiking in New River Gorge.

What is your favorite recovery or self-care practice? I love yoga. I miss a good hot yoga session (I regularly attended South Hills Power Yoga). I have been taking up meditation lately through the Peloton App

What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) I wish I had a favorite!! If it’s a hike with my pupper and fiancé, a run with a great friend, or a backyard by the fire with good people, then it’s a favorite to me!

Contact info for Crystal Brenneman:
Instagram: https://www.instagram.com/crystal_almost_yecko_/


FitLabPGH Features 4:21 Jess Mann




FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: Jess Mann

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? Yes. I love Pgh and its people. I’ve dedicated my career to positive and ethical community development so why not start where I live?

What are your three favorite movement activities in the Pittsburgh area? Running, Biking, Kayaking

Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? Europe- walked everywhere. Swam in the ocean, hiked, just soaked everything in on my own 2 feet

What is your favorite pre- or post-workout snack? Banana with PB and nuun!

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. Aiello’s pizza and a beer is my favorite long run treat

Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? I’d love to complete an ultramarathon. I’m coming back from a hip fracture, so I think I’ll only manage a half marathon this year but I’m looking forward to building back up my strength and endurance and hitting the races stronger than before

What do you think is the biggest obstacle to getting people to move more? Confidence and accessibility

What do you feel is the most adventurous movement activity you’ve ever done? Tough Mudder

What is your favorite recovery or self-care practice? Float tanks (shout out to Levity in Squirrel Hill!) and my percussion gun for sore muscles

What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) August Wilson park in the Hill District. A hidden gem not many folks know about, but a beautifully restored park with a breathtaking view

Contact info for Jess Mann:
Instagram: https://www.instagram.com/jsjourney2healthhappiness/

Twitter: https://twitter.com/J_MannPhD


FitLabPGH Features 37:20 Ashley Fortune



FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: Ashley Fortune (SweatNET Pittsburgh) (RePost from 1/2/20)

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? No, I am from Seattle. Moving to Pittsburgh January 2020. My significant other is from Pittsburgh and has been wanting to move back. I am excited for the change and the opportunities of moving to Pittsburgh!

What are your three favorite movement activities in the Pittsburgh area? TBD!

Describe your fantasy movement-focused vacation…cost is not an object…where do you go and what do you do? I’m a tropical beach person so any beautiful island that offers beautiful hikes, stand-up paddle boarding, snorkeling and swimming in the waves

What is your go-to weekday breakfast? Your weekend breakfast? Weekday: Vegan protein smoothie mixed with kale, blueberries and a green juice. Weekends I love a delicious veggie scramble or hash with a mimosa!

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. I’ve been to PGH a handful of times to visit and as cliché as it sounds I LOVE the Italian Sandwich from Primanti Bros – although, I have recently gone more pescatarian so I will need to find a new favorite! I will be on the hunt for the best Thai restaurant in the city!

What is the most unusual and/or challenging movement activity you’ve done? Would you do it again? I took an incredible but SUPER challenging boxing class. The “warm up” was about 20 min of full on HIIT following by 40 min of partner boxing combos and static movement. It took me way out of my comfort zone but I loved it and would go back in a heartbeat. I LOVE getting out of my comfort zone when I workout.

What movement activity/event are you looking forward to in the next year? Trying endless new workouts from studios and instructors around the Pittsburgh area as we work on launching SweatNET Pittsburgh in 2020

Would you rather go scuba diving or skydiving? Sky Diving – I love to snorkel but the idea of scuba diving makes me a little claustrophobic.

What is your favorite recovery or self-care practice? 90 min massage with added cupping!

What is the one place visitors to Pittsburgh “must” see? I’m a sucker for a good skyline so the incline is a MUST so they can see the incredible view. I also love roller coasters so Kennywood is where I plan to take all of my visitors.

Contact info for Ashley Fortune:
Instagram: https://www.instagram.com/sweatnetpgh/

https://www.instagram.com/ashleyfortune_/


FitLabPGH Features 36:20 Lauren Wentz




FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: Lauren Wentz

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? Yes – my job as a physical therapist has grown in this area and of course my large family

What are your three favorite movement activities in the Pittsburgh area? Running, yoga, strength training

Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? that’s a tough one! I love going to the beach to run and paddle board, but I also love going out west to run and hike

What is your favorite pre- or post-workout snack? Pre – oatmeal. Post – pizza

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. Pizza!!!

Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? Boston Marathon, 50 mile race in the Florida Keys

What do you think is the biggest obstacle to getting people to move more? Consistency – physical activity needs to be a daily appointment with yourself. It’s just as important as a doctor’s appointment, but it’s the first thing that gets pushed to the side when life gets busy.

What do you feel is the most adventurous movement activity you’ve ever done? I ran 167 miles in 6 days from Cuyahoga Falls, Ohio to Brookville, PA for MS RUN the US relay

What is your favorite recovery or self-care practice? Yoga

What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) Pittsburgh Marathon finish line

Contact info for Lauren Wentz.:
Instagram: https://www.instagram.com/laurun_allthemiles/


FitLabPGH Features 34:20 Jessie Hartman




FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: Jessie Hartman

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? Yes, born and raised!

What are your three favorite movement activities in the Pittsburgh area? Crossfit, running/hiking outdoors and kayaking

Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? I would have to say my favorite vacation (so far) was to Hawaii in 2014. At that time of my life, I was training for and running half marathons so I would get up early every morning to run Kailua Beach at sunrise. It was absolutely amazing. I also did several day hikes around the island, standup paddle boarding in the ocean and snorkeling. Truly one of my all-time best trips ever!

What is your favorite pre- or post-workout snack? Pre-workout I enjoy fruit and nut butter and post-workout I always try to get in some protein and carbohydrates, so usually a protein shake with almond milk and a banana.

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. Pittsburgh has so many great foodie spots this is hard to pick! Mediterra Cafe or Gaucho Parrilla Argentina.

Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? I would really like to try jiu-jitsu!

What do you think is the biggest obstacle to getting people to move more? Talking with folks about getting more active, the number one reason they give for not including movement is “not enough time.” I understand life gets busy and schedules can be challenging to work around, but I believe that you have to make time for the things you want to do-like getting up and working out or getting to the gym after work. Create the habit and you’ll find the time!

What do you feel is the most adventurous movement activity you’ve ever done? Probably MMA/boxing. I was so nervous to try it and I ended up absolutely loving it!

What is your favorite recovery or self-care practice? Foam rolling, stretching and massage.

What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) Peters Lake Park

Contact info for Jessie Hartman:
Instagram: https://www.instagram.com/jess_notica/

https://www.instagram.com/whole_heart_wellness_massage/


FitLabPGH Features 33:20 Kristin – @4run2




FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: Kristin – @4run2

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? Yes. I grew up here, but moved away for college and a couple years after. I’ve been back for about 7 years. Most of my family is here and I love being close to them.

What are your three favorite movement activities in the Pittsburgh area? Running, rock climbing, mountain biking

Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? Patagonia. My now husband and I did an awesome hiking trip in Argentina and Chile about 2 years ago. The scenery was gorgeous, the hikes were challenging, but fun, and the food was amazing! My favorite part of the trip was an overnight mountaineering trip we did with a guide.

What is your favorite pre- or post-workout snack? Pre- apples, post- Diet Dr Pepper and pretzels

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. French Fries

Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? My husband and I are hoping to bike the GAP trail from PGH to DC next year! I would also love to do a dog trail race with my pup!

What do you think is the biggest obstacle to getting people to move more? Either motivation or finding something they enjoy doing. It can be hard to stay motivated if you are not seeing the results you want to see or if you are not enjoying the activity. I love to run. I love being outside and I use that hour as me time. A lot of people hate running and see it more as torture than a fun activity.

What do you feel is the most adventurous movement activity you’ve ever done? Lead Rock Climbing

What is your favorite recovery or self-care practice? Recovery- sitting on the couch 😂. Self care- pedicures. Lately I’ve been doing a lot of at home pedicures/foot baths. Running does a lot of work to my feet and I try and keep them looking decent.

What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) Frick Park

Contact info for Kristin:
Instagram: https://www.instagram.com/4run2/


FitLabPGH Features 32:20 Steve Schohn




FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area.  Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity.  The questions are lightly edited to allow for easy readability.  Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.

This Week: Steve Schohn

Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? Born and raised

What are your three favorite movement activities in the Pittsburgh area? Running, Ninja, and Skateboarding

Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? The Dominican Republic a couple years ago. Definitely beautiful and relaxing. It was mostly R&R.

What is your favorite pre- or post-workout snack? I usually keep it light before a race, a banana and maybe a protein bar. Post-workout I do high protein: protein shake and protein bar, protein water. Usually some carbs. If its after a race I eat a LOT!

What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. Pizza is my favorite food. There’s so many different pizza places and so many good ones in Pittsburgh.

Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? I got really into running this past year, like going from barely able to run 1 mile without stopping to running a 50k without stopping. I don’t know where it’ll take me but I’m going along for the ride now. I may do a 50-miler or even more. I had a lot of Spartan and other Obstacle Course Races lined up for this year, hopefully next year I can get more into those (thanks, Covid).

What do you think is the biggest obstacle to getting people to move more? Motivation. Wanting to do it. Diet fads and workout fads never work. I’ve tried a bunch of times. You need to get in the right mindset and you need to WANT to move and be healthier. Its a choice and you need to be consistent to build healthy habits. Once you built the habits it comes naturally. But it all starts with changing your mindset.

What do you feel is the most adventurous movement activity you’ve ever done? I’d have to say the Ghost Town Trail 50k Challenge Race I did in August. The furthest distance I’ve done. For now.

What is your favorite recovery or self-care practice? Cryotherapy / Float / Massage Gun

What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) I need to find more running trails and courses. But I do like running the GAP trail. Great views of the city. I did my Virtual Pittsburgh Marathon on it on my 37th Birthday in June. Started in South Side and ran to McKeesport (13.1 miles) and back. This was my first marathon and I was training since January. Bummed the in-person race was canceled, and I can’t wait to get the full experience next year, but it was definitely challenging and a rewarding experience.

Contact info for Steve Schohn:
Instagram: https://www.instagram.com/skatersteev/