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...Read more

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...Read more

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...Read more

**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...Read more

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...Read more