PHF – A Story of Success

There is no better way to describe PHF and the incredible members of the MooreMuscle Barbell Club other than, A Story of Success.

Most of the Barbell Club is made up of members of PHF who came off the couch in the last couple years and decided they needed to lose some weight or get in better shape. PHF is great at that. Actually, PHF has won awards for that.

They started off not knowing how to do an unweighted squat, not being able to pick up a barbell or even jump onto the smallest plyo box. As time went on, they started to catch on to the basic exercises, started to thrive by using weights and resistance, and found confidence through the feel of a barbell in their palms. That passion to learn and progress evolved into a small group who call themselves the MooreMuscle Barbell Club, named after the MooreMuscle Supplement company.

The diversity of PHF and its coaches enabled members to not only achieve their goal of weight-loss, but now they could also choose to follow their passion for strength. PHF Hybrid and PHF Barbell Classes were formed.

Continuing in their desire to learn and become stronger, the members of Barbell Club found new ways to push, new ways to motivate each other and finally, a way to test what they had learned.

Last weekend, the MooreMuscle Barbell Club competed in its first ever USA Powerlifting Meet and to say that it was a success would be a gross understatement. Medals were won, experience was gained and friendships were forged.

PHF can only be described as A Story of Success. Its members support each other. If it is losing 100lbs, gaining back health or winning medals in a national powerlifting association, there is no equal to the members at PHF. Six years ago, Brandon and Sheri formed PHF in their living room and the success has been nothing short of incredible.

Veggies for Muscle!

If you exercise regularly, it’s important to know that what you eat can have an effect on your exercise performance and results. Eating a wide variety of foods—especially fruits and vegetables—will positively affect your endurance and stamina when exercising and during your everyday activities.

One of the major benefits of eating a variety of fruits and vegetables is found in the number of micronutrients they provide. The micronutrient content of fruits and vegetables plays an important role in maintaining health and optimizing exercise performance, energy production and tissue recovery during cardiovascular and strength-training exercises. Certain nutrients can’t be produced by the body, so it’s essential to consume a diet rich in fruits and vegetables to deliver these nutrients, which in turn support your regular physical activity.

If you’re not taking in enough fruits and vegetables, muscle damage, decreased muscle strength, impaired immune function and symptoms of fatigue have been shown to develop—all of which can be detrimental to your training, recovery and overall fitness.

Physical activity and eating a balanced diet go hand-in-hand for a healthy lifestyle. Research has shown regular physical activity helps you lose weight and keep it off. Not only does regular physical activity burn calories, it also regulates your appetite, boosts your metabolism and reduces stress. Eating multiple servings of fruits and vegetables each day will help improve your performance and help you feel and look better.


Powerlifting as defined by Wikipedia …

“Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift.

In competition, lifts may be performed equipped or un-equipped (typically referred to as ‘raw’ lifting. Equipment in the “equipped” category refers to a supportive bench shirt or squat/deadlift suit or briefs. In some federations, knee wraps are permitted in the equipped but not un-equipped division; in others, they may be used in both equipped and un-equipped lifting. Weight belts, knee sleeves, wrist wraps and special footwear may also be used, but are not considered when distinguishing equipped from un-equipped lifting.”

So what the hell does all that mean?  Powerlifting is a test of physically and moreover, mental strength which at the end of a competitive day equals a total of weights lifted to determine a winner.  There is a Barbell class here at PHF which is focused on that physical and mental strength it is full of some of the toughest minds at our studio.

While our place is known for its Nutrition and Weight-Loss accolades, there is a small corner of our membership who are some of the strongest in the state and a few of them have recently decided to prove it.  In mid-December, a small group of PHF Barbell and the MooreMuscle Barbell Club are headed to Annapolis to compete in a Powerlifting Meet. As described above they will have three attempts at each of the bench press, squat and deadlift.  Each lift is immediately evaluated by three judges who determine if the proper form was used and if the lift was executed successfully.  Even though most of the group will be competing for the first time, all have potential for top five finishes and even some at overall Maryland State Records.

We are SO excited to be able to offer and coach such different aspects of fitness and help each member aspire to reach their own, individual goals.  So as you’re walking through PHF over the next couple of months and you see one of your fellow PHF Family strapping in for a heavy lift, give them some support and excitement as you pass by!  Whether your goal is confidence building, fat-loss, muscle building or strength, we are all members of this amazing family and the best part is the way we support each other!

Meal Prep Recipes!

Lemon & Thyme Chicken


 1 pound boneless, skinless chicken breast, cut into cubes
 Zest from ½ lemon
 2 Tbsp. fresh lemon juice
 1 tsp. fresh thyme, diced
 ½- 1 Tbsp. olive oil
 ¼ tsp. kosher salt
 ¼ tsp. fresh ground pepper
 1 small garlic clove, minced



 Mix lemon zest, lemon juice, thyme, oil, salt, pepper and garlic together in a small bowl. Pour over chicken cubes and toss until coated.
 Bake on baking sheet for about 20 minutes at 400ºF.



Cajun Rub Chicken



 1 pound boneless, skinless chicken breasts, cut into cubes
 ½ tsp. paprika
 ½ tsp. garlic powder
 ½ tsp. onion powder
 ½ tsp. Mexican oregano
 ¼ tsp. cayenne, or more if desired
 ¼ tsp. kosher salt
 ⅛ tsp. red pepper flakes, or more if desired
 drizzle coconut or olive oil



1. Mix paprika, garlic powder, onion powder, oregano, cayenne, salt and pepper flakes together.
2. Sprinkle on raw chicken cubes, drizzle with coconut or olive oil and toss.
3. Bake on baking sheet for about 20 minutes at 400ºF.


Southwestern Chicken


 1 pound boneless, skinless chicken breast, cut into cubes
 1 small clove garlic, minced
 1 Tbsp. fresh lemon juice
 ¼ tsp. ground cumin
 ¼ tsp. salt
 ¼ tsp. pepper
 ¼ tsp. Mexican oregano
 1 Tbsp. diced fresh cilantro
 ½ Tbsp. olive oil
 ¼ tsp. chili powder



1. Combine garlic, lemon juice, cumin, salt, pepper, oregano, cilantro, olive oil and chili powder in a small bowl. Toss with chicken cubes.
2. Bake on baking sheet for about 20 minutes at 400ºF.