WINTER-PROOF YOUR STRENGTH & MOBILITY
As we move into the winter months, the colder weather and darker days often bring more time indoors and a lot more sitting. When the days get shorter, our activity levels tend to drop. More sitting (and scrolling) means tight hips, rounded shoulders, and sluggish posture. Between colder temps, holiday travel, and seasonal routines shifting, it’s easy for stiffness, fatigue, and aches to sneak in.
We know that moving well is the foundation of feeling strong, whether you’re snatching a barbell, chasing your kids or dogs, or just getting through a long workday without tight hips or sore shoulders. So how do we combat this? Add in some more mobility throughout your day.
KEEP CALM & CRANBERRY ON
Thanksgiving: a magical time of year when we gather with loved ones, give thanks, and stress out over dry turkey, weird relatives, and attempting to cook 7 side dishes in a single oven.
Let’s face it, between travel delays, grocery store madness, and pretending you like Aunt Judy’s "casserole," this holiday can turn even the calmest pilgrim into a full-blown Butterball of tension.
But fear not, weary holiday warrior, massage therapy is here to gravy your nerves and carve away your stress.
HYDRATION & MASSAGE
You’ve probably heard it a thousand times: “Make sure you hydrate!” But did you know water actually helps your muscles move better? Fascia, the web of tissue that holds everything together, needs hydration to stay smooth and flexible. When it’s dry or tight, you might feel stiff, sore, or less mobile.
Let’s break down why hydration matters so much for your recovery and how massage therapy can help keep your body feeling balanced and free.
FOOD INSECURITY & OUR PFP FOOD DRIVE
Every year, the Pittsburgh Fitness Project hosts a food drive in support of the Greater Pittsburgh Community Food Bank.
This year, this food drive will become even more important as SNAP (Supplemental Nutrition Assistance Program) benefits will become unavailable for families in need.
Let’s look at what food security is and how you can help.
GETTING THE MOST FROM YOUR MASSAGE: TIPS FOR YOUR FIRST TIME
Getting a massage for the first time can be both exciting and a little nerve-racking. Not knowing what to expect for your first time is a totally normal experience; even your therapist was in your shoes once! We’ll go over a few simple tips to get the most out of your massage experience so you can come in with excitement and leave feeling rejuvenated.
FALL FOODS: IN-SEASON PRODUCE & RECIPES
As the weather cools down, our cravings shift toward warming, comforting meals. Fall produce is nutrient-packed and versatile, making it an ideal time to try cozy recipes with seasonal flavors.
Below, you’ll find a list of fall produce and three nourishing recipes to help you take full advantage of cozy season.
RELAX, REJUVENATE, REPEAT
Big news, relaxation lovers! PFP is now offering CBD massage oil as an add-on to your favorite massages—and trust us, your muscles (and your mind) are going to thank you.
Whether you’re melting into a Swedish massage or targeting tension with deep tissue work, our CBD-infused oil takes your session to the next level. Think: the same amazing massage you love, now with plant-powered support for sore muscles, stiff joints, and overall zen.
MY FAVORITE FALL BIKING SPOT THIS 2025
There’s something fundamentally refreshing to me about autumn, and it’s never rooted in a singular reason. But one of them for me is the seasonal weather that I love for hopping on my bike and filling my lungs with the still slightly cool air, feeling my body warm from both the sun’s hello and my legs settling into a comfortable rhythm. Let's talk about my new favorite riding spot this fall!
ARTHRITIS & AGING
Recently, I experienced knee swelling while training for a half-marathon. A later trip to an orthopedist and some X-rays confirmed what I probably already knew: I had osteoarthritis. After over 40 years of competitive running, it wasn’t a huge surprise.
But how could I deal with arthritis and aging? Let’s look at how the millions of people worldwide who experience this condition can make life better.
COLD WEATHER WARM-UPS
Fall is finally here: mornings are cooler, leaves are changing, and exercising outside can get more comfortable.
But as temperatures continue to drop, warm-ups become even more important. Let’s look at why cold-weather warm-ups matter.
CREEPIN’ IT REAL: HOW MASSAGE CAN IMPROVE YOUR MOBILITY
How massage can improve your mobility, even if you walk like a zombie!
Are your joints cracking like an old haunted house? Do you shuffle into the office every Monday morning like a creature from the crypt? Well, don’t scream just yet—massage therapy might be the spooky secret to bringing your body back from the dead.
Let’s get into the ghoul stuff.
JOIN OUR DADFIT COMMUNITY!
Calling all Pittsburgh dads! Whether you’re chasing toddlers, coaching sports, or just looking for a way to get back into shape, Pittsburgh Fitness Project (PFP) has created the perfect program just for you. Introducing DadFit — a supportive, motivating fitness community made for fathers who want to feel stronger, move better, and connect with other dads.
And the best part? We’re kicking things off with a FREE DadFit Community Class — and you’re invited!
BONE HEALTH AS WE AGE
Bone is an active tissue that makes up our skeletal system. It provides numerous functions, but as we age, our bones get less dense. Our peak bone density typically occurs in early adulthood, but it drops off after menopause in women and after age 70 in men.
Healthy bones mean fewer fractures as we get older and help maintain our mobility. So, how do we maintain our bone health as we age? Let’s look at what you can do to keep your bones strong.
INTRODUCING PFP DADFIT
PFP Dadfit is less about building 6-pack abs and more about building a pack of 6 dads committed to bettering themselves together. The strength of the dad is in the pack. The strength of our pack is in each individual dad. Let's grow in fatherhood together.
BALANCE & AGE
Proprioception is the ability to sense where your body is in space. It involves position, movement, and balance. Today, I’m going to focus on balance and why that skill gets more important as we age.
BEATING ALLERGY SEASON
The fall is allergy season for many people. How can you beat your allergy symptoms and still enjoy outdoor activities? Let's look at some pointers to help get through this time of year and still have fun when you’re outside.
HOW MANY STEPS DO YOU ACTUALLY NEED?
We’ve all heard that we need 10k steps a day to gain the benefits of walking, but what does the most updated research actually say? A meta-analysis was published in July 2025 combined data from 57 studies across 35 cohorts.
HOW TO BEAT THE WINTER COLD & FLU SEASON
The start of the school year ushers in football season, brisk fall days, and the upcoming holidays. It’s also the start of cold and flu season. So, how do we beat cold and flu season to prevent illness? Let’s look at some tips to stay healthy this time of year.
STRENGTH TRAINING & NUTRITION FOR WOMEN IN PERI & POST MENOPAUSE
Research shows that the perimenopausal years (typically in your late 30s to early 50s) are the years with the most pronounced shifts in body composition: increased fat mass, reduced muscle mass, and elevated abdominal. As if we needed any more barriers, most research in health and fitness is done on men. Let’s dive into what research on women of this age group recommends.
A GUIDE ON TALKING TO YOUR PRIMARY CARE PROVIDER
As a primary care physician, I spent years of training learning about the human body. Many of the terms we learn to communicate with other providers come from Latin or Greek words. So, cardiomegaly, meaning “big heart,” might be the medical term to describe someone’s enlarged heart, but it doesn’t hold meaning for anyone else.