INGREDIENTS: • 1 cup rolled oats • 1 tablespoon chia seeds • ½ cup nonfat Greek yogurt • 1 cup milk of choice (I used unsweetened almond milk) • 1 teaspoon vanilla extract • 1 tablespoon sweetener of choice (honey or maple syrup) • Add any fruit of your choice   INSTRUCTIONS: 1. Place all ingredients into a large glass container and mix until combined. 2. Put the top on the container and place into the refrigerator for at least 2 hours or overnight.   Chia seeds: Chia seeds are not only a great source of antioxidants, fiber, and omega-3’s, but they help thicken your overnight oats and make them extremely creamy and satisfying. Greek yogurt: Greek yogurt is such an amazing, tangy add-in for overnight oats that really enhances the flavor and makes them extra creamy. Oh, and it’s a great post of extra protein. Honey or maple syrup: All-natural sweeteners are key when it comes to overnight oats....Read more

Like our amazing clients, we are constantly trying to improve PHF! We try to improve our coaching, the classes we offer, our communication and in this case, our equipment! We are excited to have just added the Rogue Fitness Bench Press to our facility! We have so many incredible clients we are becoming stronger and stronger in our Hybrid and Barbell Programs that we needed a proper piece of equipment for bench press. While our cages are a great starting point, our clients needed proper bar position, spotter stands and proper height from the floor for safety in their ever improving weights. Proper positioning helps the lifter safely complete the movement by removing as much extra stress from the shoulder joints as possible and allowing full leg drive through the positive. This creates a stronger and safer environment for the lifter as they continue to progress. Lift heavy. Get strong....Read more

Nutrition is going to be next Monday evening, July 29th from 6:30 – 8:00! We have heard from our members that it might be time for some good old fashion hard truth and we at PHF are always happy to oblige! For those of you who are saying “I’ve heard the nutrition seminar before, I don’t need to go”. We at PHF urge you to find the closest mirror and ask yourself if you’ve reached your goals. If the answer is no then it most likely has to do with your food and in which case, we will see you next Monday evening. Free to members, $35 for non-members. 1. Priority Health and Fitness, why we were awarded Best Weight Loss Program in Anne Arundel County. 2. What nutrition SHOULD mean to you. 3. Where do you start? 4. Planning for success. 5. Eating your way to your goals. 6....Read more

Here are seven steps to turn any desired new activity into a habit. Once a habit is established, you’ll find yourself doing it effortlessly. These techniques can be used for any habit you want to make or change—diet, exercise, meditation, stress reduction, sleep habits, etc.  Set Small Goals Setting big goals is exciting but starting with small, boring goals is more likely to lead to success. A small goal, for example, would be to meditate for 10 minutes, or replace one unhealthy snack with raw veggies, or walk 15 minutes per day. Taking small actions tricks your brain. Your subconscious likes to be in control—it doesn’t like change. A big change often sets up subconscious resistance, but you can sneak a small change by it. Use Triggers A trigger is something that leads you to automatically doing something else. Many smokers, for example, are often triggered to smoke after a meal. Use triggers to...Read more

Written by: Taylor Nicole O’neal Many of us have experienced that moment when the number staring back at you on the scale ruins your whole day, especially if you ate well and stuck with your workout routine all week long. It’s not surprising that you might be disappointed, but there’s a lot more to weight loss than just what you see on the scale. Here’s the thing – the scale is just one tool of many used to document a person’s weight loss journey or overall health. Yet, many of us look to the scale as the ultimate authority. Today, I’m here to tell why the number on the scale does not define you in your journey towards a healthier lifestyle! Your Weight Fluctuates The human body is one incredibly complex piece of machinery. There are things going in, coming out, transforming, and dissolving all the time. As a result,...Read more