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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...

⁠ 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...

⁠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

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...

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...

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...

⁠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...

⁠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...

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...

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 ...

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 ...

⁠⁠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,...

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...

Good morning!   As Allegheny County has gotten a green light for businesses to reopen, GHP will be reopening on Monday June 8th.  I look forward to seeing you back in working hard!  I hope you hav...

Sweet potatoes are one of my favorite healthy foods.  It’s a staple in my lifestyle. Here are 5 reasons why! 5 Benefits Photo Contains Plenty of Needed Vitamins & Minerals Sweet potatoes co...

As a runner & athlete, you are always looking to progress and improve.  While we should always push for progress, it’s good to be smart and not overly aggressive about it.  Increasing the amoun...

Healthy knees are capable knees. The capability of knees to tolerate loading, the better they are. Loading is: 1) handling multiples of your body weight. Example 1.5x Body weight when walking, s...