Should You Use High Intensity or Low Intensity Strength Training
21 Apr 2021

This morning two of my high school track athletes came in to train.  Shoutout to them for their dedication to the grind, coming in at 6am before school.  They both just hit big PRs at their last ...

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Ultimate is {Almost} Back
30 Mar 2021

Many athletes, maybe you, have taken off nearly a year of doing any training beyond a few home workouts and maybe some running.  With news of pick up, summer league, club, and pro leagues starting ...

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In Season Strength = Postseason Success
24 Mar 2021

Every year, thousands of athletes across the country go hard strength training all off season just to hit the championship series and post season and run out of gas and be “almost good enough”.   ...

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When You Eat Matters!
19 Mar 2021

If we are talking about survival, getting enough calories whenever you can is key.  As long as the food isn’t poison, you have to eat what you can, whenever. If we are talking about our comparably...

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Work Your Tight Muscles
19 Mar 2021

In the world of running, commonly the hamstring, hip flexors, quads, calves, and glutes are the bearers of aches and pains.  Week 2 of high school track is almost done, and finally some of the “thi...

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So, I Watched One of Your Kids Fall Out Last Week
13 Mar 2021

Actually, there were 2 of them.   A very young fella who is just getting back to training 2 weeks ago. The other an *cough* adult *cough* who weeks from graduation should know better.  I’ll talk ...

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4x4x48 Recap
12 Mar 2021

This is the recap I submitted to David Goggins after my 4x4x48 challenge.  It is slightly edited for tone so it doesn’t sound like I’m talking to you.  And edited to for better grammar.   I also a...

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Is Your Pee Clear?
02 Mar 2021

Odd way to begin an email, but you thought about it just now.  So?  What’s the verdict? As you are old enough to read this email, you’ve lived long enough to know that your urine changes color th...

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Learn to Breathe Better While Running
24 Feb 2021

As you are thinking about right this moment, breathing is pretty automatic. Your body has systems to make sure it does that without thought. Who really has time to think about breathing all day lon...

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What's Up with Interval Runs Hurting So Much
24 Feb 2021

As we get closer to spring track and community races, another companion will soon join us...interval runs!  There are many ways coaches organize these but there is one consensus point about them: ...

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Don’t Fool Yourself
19 Feb 2021

We are all born with various levels of ability.  Height, speed, injury resilience, jumping ability, strength, coordination, etc.   These are all traits that can be improved (except height lol), bu...

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Your Knees Should Be Able to Come Past Your Toes
19 Feb 2021

We’ve all heard the adage “don’t let your knees come past your toes”.  Why is that?  Well, if your muscles and tendons aren’t strong enough, you could feel pain or at least have a lot of discomfort...

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Explosive Training in the Cold
17 Feb 2021

Up here in Pittsburgh, it's cold.  The other day it was 30 degrees, but sunny, so running felt oddly good. One of our remote members sent me a message the other day: "Is it better to something li...

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🦶🏽Are You Using Your Foot Arches? Probably Not🦶🏽⁠
12 Feb 2021

Unless you are a swimmer or you are a professional hand balancer (that’s a thing), your foot is the first thing to touch the ground in nearly every sport.   It’s probably pretty important to know ...

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Resetting GHP's Vision
09 Feb 2021

6 Years in the Making. In this life of ours, we have an ideas that grip & convict us.  As GHP has evolved greatly from the 1st session ever 4 years ago in Feb 2017 in a crammed, subleased gym ...

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Running with Donald Birthday Fundraiser
12 Jan 2021

For my 29th revolution around the sun, I am doing a fun fundraiser for 1Hood, an organization that has been doing tremendous work in the city since I was in high school and truly made a differenc...

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Get GHP Apparel
20 Oct 2020

Get GHP Gear provide by Parcore Athletic Apparel All orders will be shipped to your home! Order cycle ends on November 7th with a delivery around Thanksgiving! SHOP HERE

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Late Summer 6 Week Challenge
03 Aug 2020

Welcome to the GHP Late Summer 6 Week Challenge! This challenge is centered around building healthy habits and make the progress that you want.  You will enjoy friendly competition and encourageme...

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🍽️ THE FILLING LOW CALORIE PLATE🍽️⁠
22 Jul 2020

⁠ As this series finishes out, take a recap at the ideal meal plate to have nutritious, low calorie, & filling meals!⁠ ⁠ 📌Half a plate of veggies⁠ 📌1/3 to 1/4 a plate of quality protein⁠ 📌 T...

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😲NUTRIENT DENSE FOODS INCREASE FULLNESS 😌⁠
22 Jul 2020

⁠There is a number of research studies and in the reflections of many people who eat plant based diets that show this:⁠ ⁠ The more nutrient dense your meals are, the less hunger you will feel

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⚖️🌯TONING AND LOSING WEIGHT? EAT LESS OF THESE🍟🍕
22 Jul 2020

Life is too short to not eat foods that we like. But that doesn't mean we can't have any control over it. ⁠ ⁠ Here I explain some foods you should eat less of it your goal is to lose weight and h...

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🍑EAT CARBS THAT ARE PLANTS🥔
22 Jul 2020

Most (read 2/3rds or more) of the food we eat should be plants. The rest can be meat products (if you eat meat) and other processed goodies if needbe. ⁠ ⁠ The best way to have a plant based life...

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🍽️ THE PLATE FOR WEIGHT CONTROL 🔥
22 Jul 2020

To maximize your calories, stay full, and set up to have a great physique, this is an optimal plate set up for your meals. ⁠ ⁠ 🌶️🥦I always tell people "think vegetable first" when it comes to set...

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🍐THE CARBS YOU SHOULD BE EATING 🍠⁠
22 Jul 2020

⁠Carbohydrates are an important part of nutrition. They help fuel the body through it's activities and especially during sport and exercise. When you're looking to watch your physique, warding off...

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💡1 SIMPLE, EASY WAY TO RID OF KNEE PAIN TO BE ABLE TO TRAIN💡⁠ ⁠
10 Jul 2020

⁠I'm sure at some point you've gotten ready to do a workout but your knee or hip felt a bit tight or you were uncomfortable as you were still rehabbing. Often times, that can be dealt with so you c...

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THIS IS THE MOST IMPORTANT TIME IN YOUR LIFE TO IMPROVE YOUR HEALTH
09 Jul 2020

THIS IS THE MOST IMPORTANT TIME IN YOUR LIFE TO IMPROVE YOUR HEALTH Life really does become easier when you eat in a way that promotes your body’s health and function. For some who are always bat...

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💦HYDRATING THE RIGHT WAY💦⁠
21 Jun 2020

All of our lives we get told about the importance of hydration.  It's the most essential thing you need to do to stay alive and above staying alive, your hydration status can have major effects on ...

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🔥UNDERSTANDING PAINS VS SORENESS🔥
13 Jun 2020

My friend & fellow coach Khyla and I created a piece to help you understand the pains you get vs soreness. Also lastly looking at when to push through and when not too!  Check out the video we ...

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🥦🍓EAT TO TRAIN AND COMPETE🥑🥔
13 Jun 2020

⁠⁠You get out of your body what you put in to it. When you want it to perform at a high level, you have to put the best in to the system. Poor eating hinders how well your body feels and functions,...

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Benefits of 1x20 Training
13 Jun 2020

Many of us gym goers and athletes are pretty familiar with training to the tune of 3x10 (sets to reps), popularized from body building culture and common in general fitness as it provides a great f...

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