Powerlifting

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

Ingredients

 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

 

Instructions

 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

 

Ingredients

 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

 

Instructions

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

Ingredients

 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

 

Instructions

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.

 

Post workout Nutrition!

It’s super important to eat after your workout!

The goal of your post-workout meal is to supply your body with the proper nutrients for adequate recovery and to maximize the benefits of your workout.

Doing this helps your body:

 Decrease muscle protein breakdown.
 Increase muscle protein synthesis (growth).
 Restore glycogen stores.
 Enhance recovery.

Eat your post-workout meal ideally 30 minutes after your workout. Choosing easily digested foods will promote faster nutrient absorption.

Carbs Help with Recovery:

Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.

 Sweet potatoes
 Quinoa
 Fruits (pineapple, berries, banana, kiwi)
 Rice cakes
 Rice
 Oatmeal
 Potatoes
 Pasta
 Dark, leafy green vegetables

Protein Helps Repair and Build Muscle:

Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue.

 MooreMuscle Protein
 Eggs
 Greek yogurt
 Cottage cheese
 Salmon
 Chicken
 Protein bar
 Tuna

Fats Are Not Bad:

 Avocado
 Nuts
 Nut butters
 Trail mix (dried fruits and nuts)

Bottom line: Consuming a post-workout meal is essential. It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.

 

Priority ME!

**ANNOUNCEMENT!**

Attention PHF Followers and Fans! We have one of the biggest announcements OF THE YEAR! As you all know, PHF was founded by Sheri and Brandon and they along with Coach Melissa, are starting a BRAND NEW PROGRAM beginning September 23rd!

For those that have been watching and waiting, this may be the opportunity for you. We are extending a Buy One, Get One, “Priority ME” experience for eight folks interested in trying our 8 week program for the first time. Brandon, Melissa, and Sheri will show you how to be successful in changing your habits step by step. This program which boasts a 100% success rate for those who see it through, is being offered for the next SEVEN DAYS only and allows a pair to hold each other accountable but only charges the price for one person! That’s how confident we are that once we have your business we will keep it!

Reach out ASAP because only 8 deals are available for the 23 September start date.

Monday / Wednesday 5:30PM

Saturday 8:30AM

The Legends Wall

The MooreMuscle Barbell Legends wall was written up at PHF about a year ago, but not every member understands its meaning. The workouts written on the wall were all workouts completed at different points over the past twenty years. The extreme weights and volume of those workouts were recorded and now are on the Legends wall for anyone who wishes to attempt. The weights on the left are the men’s weights and the weights on the right are the women’s weights. Once a member completes one of the workouts, they sign their initials and the year completed next to the workout. Last night at PHF, the wall was initialed for the first time.

Emily Douglas Deadlifted 275lbs for an unbroken set of 20 reps. Unbroken means the lifter cannot stop the set or let go of the bar at any point.

This was one of the most impressive things I have seen done in a gym, ever. I have enjoyed a lifetime of fitness and watching a member and a friend complete this workout had me smiling from ear to ear. Emily started at PHF out of shape and coming off the couch. She went through the 1.0 program, the 2.0 program and 18 months ago, started in the barbell program. She is the personification of commitment and sheer will.

Congratulations Emily! We couldn’t possibly be more excited for you!